Australian Ironman Magazine - September 2016

I S F I T N E S S T E C H N O L O G Y A C T U A L LY M A K I N G Y O U R T R A I N I N G W O R S E ?
ARMAGEDDON
DESTROY YOUR
BIS AND TRIS
FOUNDATION
TRAINING
BACK TO BASICS
FOR A BIGGER
CHEST
GET ON
THE
BOX
THE BEST
PLYOMETRIC
WORKOUT
EVER
DANNY
HESTER
MENTAL
CLASSIC
PHYSIQUE
CHAMPION
STRENGTH
HACK THE
MIND-MUSCLE
CONNECTION
AUSTRALIAN
PUBLICATION
SEPTEMBER 2016
VOLUME 23 No.8
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+ DELTOID DETONATION WITH ERIC BROSER

+ IFBB BIKINI PRO COURTNEY KING
+ 7 LESSONS FROM COMPETITIVE BODYBUILDING
+ MAKE ROOM FOR THE ORPHANS OF YOUR ROUTINE
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CONTENTS
FEATURES
September 2016 Volume 23 No. 8

36
Armageddon
Systematically attack your biceps
and triceps with unique arm
exercises from Axel Alvarez Jr.
44
Posedown
John Dickinson shares his seven lessons
from a life of competitive bodybuilding.
50
His Time to Shine

Pro Mens Classic Physique division
breathing new life into Danny
Hester bodybuilding career.
64
Get on the Box

Mark Robinson runs us through
the ultimate plyometric workout,
guaranteed to push your limits.
80
36
Hacking the MindMuscle Connection

Alexander Juan Antonio Cortes and
his curated exercises for awaking
sleeping muscle groups.
90
Raising the Bar

We review the best protein bars
on the Australian market.
96
Comp Shots
Check out these galleries from the
recent INBA Brisbane Classic.
110
50
Young Gun
Bikini standout Courtney King chats to Mike
Carlson about her 2016 Olympia aspirations.
64
110
96
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p. 40
Check out Axel Alvarez Jrs

Classic Physique posing.
p. 52
Get better acquainted with Classic

Physique champion Danny Hester.
p. 71
Watch Mark Robinson at Arnold

Classic Australia 2016.
p. 102
Watch Brock OHurns Iron Man

Magazine cover shoot.
p. 114
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Australian Iron Man \ 5
CONTENTS
REGULARS
September 2016 Volume 23 No. 8

12
News and Views

New research, industry happenings,
announcements and more.
18
Train to Gain
Attack your delts, muscle research
and training tips from the experts.
26
Eat to Grow
Supplements for joint pain, how much we
should be eating, and nutrition news.
42
Gym Bag
The must-have items for your
gym bag this month.
60
Go Pro
The pros and cons of fitness technology.
74
76
18
88
Hybrid Training
How to squeeze those awkward
exercises into your training week.
76
Weekend Warriors
Four Aussie trainees share the
stories of their fitness journeys.
88
Twig to Big
What you need to know when
trying to build a bigger chest.
100
Anti-Aging
The truth about fatty acids.
106
Legal Eagle
Always read the fine print of those
membership contracts.
108
120
Extreme Training
Mixing bodybuilding with functional fitness
for a gain in both strength and power.
116
Iron Man at the Movies

Clint Morris muscle movie news, reviews
and his picks for what to watch post-gym.
120
Body Conquest
Getting to the core of building
meat free muscle.
EDITORIAL
EDITOR Daniel Hedger
ironman@blitzmag.com.au
EDITORIAL ASSISTANT Molly Morelli, Zach Broadhurst
MANAGING EDITOR Ben Stone
CONTRIBUTING WRITERS
Vance Ang, Ingrid Barclay, Clint Morris, Susan Baxter,
Fiona Flanders, Darren Burns
ART
ART DIRECTOR Javie DSouza
GRAPHIC DESIGNERS
James Steer, Adam Summers,
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DIGITAL & ONLINE
HEAD OF DIGITAL STRATEGY Karl Nemsow
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WEB DEVELOPER - PROJECT LEAD Davide Pani
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PHOTOGRAPHY Binais Begovic, Michael Neveux, Charlie Suriano, Darren Burns,
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COVER PHOTO Sean Harley by Jamie Watling
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NATIONAL ADVERTISING MANAGER Janine Elen
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This is the time of year when a lot of

people start to get the winter blues.
The cold weather sets in and motivation
levels drop to the lowest theyll be all
year. Its all too easy to press the snooze
button and go back to sleep rather than
get up and hit the gym for an earlymorning session. You dont want this to
happen, but somehow it does.
Its important to be prepared for
days like these, to know theyre
coming and have a plan in place for
when they arrive. And although winter
might be when its most prevalent, it
can happen in any season. You never
want to get into the habit of turning
down opportunities to make a change
for the better.
Once you step into the gym, youve
made it now no sense in turning
back. Remember: the only workout you
regret is the one you didnt do.
And when your plan involves getting
to the gym and training hard and
doing it often that consistency
actually becomes material. You can
actually see the hard work in your
physique and in your strength numbers
going up.
By following a plan and sticking to it,
you will develop persistent consistency.
After all, they say 80 per cent of life is
just showing up. So, show up to the
gym, show up when its time to prepare
CONNECT WITH US
ausironmanmag
your meals and show up to map out

your plan for success.
Consistency begins in the mind, and
its truly the place where your success is
determined. Its mind over matter when
it comes to getting in the gym and
pounding it out day after day. It can be
tough to develop a strong mental state
to stay the course, but after that, the
rest is easy.
When it comes to fitness, slow and
steady really does win the race. Fitness
crazes will come and go, and fad diets
will only see you crash and burn. But
develop persistent consistency and the
world is truly your oyster. Theres no
point taking shortcuts. Its never worth
it in the end. What is worth it is sticking
with it, staying consistent and being the
last person standing.
So dont let the colder weather get the
best of you. Summer will be here before
you know it and youll have stuck to your
plan with new gains to show for it.
And hey, some days its OK to hit
snooze. If youve earned it, youve
earned it.
ausironman
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CONTRIBUTORS
Eric Broser
Ingrid Barclay
Cornell Hunt
Vince DelMonte
Eric Broser has been a

trainer, contest prep coach,
model, author, supplement
consultant and gym owner
for over 20 years. He is
a natural professional
bodybuilder, recognised as
one of the top drug-freefor-life bodybuilders in the
world. He is the developer
of the Power, Rep Range,
Shock (P/RR/S) training
system and the Fiber
Damage/Fiber Saturation
training methods.
Ingrid Barclay is the owner

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

strength and conditioning
specialist who trains
athletes and clients in
New Jersey, US. He is the
Xtreme Fitness coach for
MHP. For more information,
visit MHPstrong.com or
huntforstrength.com.
Vince DelMonte is a
WBFF pro, fitness model,
certified personal trainer
and nutritionist, and the
author of No Nonsense
Muscle Building. Vince
is known as the skinny
guy saviour after packing
on 40 pounds (18 kg)
of muscle in 24 weeks.
Visit his website at
vincedelmontefitness.com.
Daniel Hedger
Nick Nilsson
Josh Dickinson
Eddie Avakoff
Daniel Hedger has been

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

bodybuilding expert Nick
Nilsson enters his lab every
day with one obsession:
to experiment with and
deliver mind-blowing
new exercises, programs
and training techniques
that get results fast. For
more info, check out
madscientistofmuscle.com.
Josh Dickinson is
a certified body
transformation specialist
with more than 15 years
experience in the industry.
His qualifications include
Sports Nutrition Specialist
from the International
Society of Sports Nutrition,
a RECOMP-certified
consultant and Metabolic
Precision Level 4. He has
competed in more than 28
bodybuilding competitions
and is the founder of www.
physique-essentials.com.
Eddie Avakoff is the owner

of Metroflex LBC and
Kratos Training Grounds in
Southern California. After
retiring from professional
triathlon, Avakoff began
competing in powerlifting
and strongman concurrently
with endurance events
such as obstacle course
races. This experience
has provided him with a
unique outlook on training.
His methods have been
applied to athletes from the
army, air force, NFL, NHL,
MLB, UFC and NCAA.
CONTRIBUTORS
Alexander Juan
Antonio Cortes
Alexander Juan Antonio
Cortes is a personal
trainer, choreographer
and former ballet dancer
who transitioned into the
fitness industry in 2009 as
a personal trainer. He is the
director of trainer education
at Relentless Performance
in Vero Beach, Florida, and
a physique coach under
John Meadows at Mountain
Dog Diet. He publishes a
column on elitefts.com on
a broad range of topics
in the fitness industry.
Darren Burns
Thomas DeLauer
Darren has been a writer

and photographer for
Iron Man since 2011.
With a long history
in the bodybuilding
and powerlifting
communities, Darren
has been photographing
bodybuilding competitions
for more than 20 years and
regularly contributes his
photography to Iron Man
Japan, as well as several
online publications.
Thomas DeLauer is an
accomplished fitness cover
model and writer who has
devoted himself to living
an active and healthy
lifestyle without sacrificing
the fun and excitement
of life. Visit his website at
thomasdelauer.com.
Fiona Flanders
Scott McKenzie
Vance Ang
Fiona Flanders is a qualified

chef and physique
competitor. She holds a
Diploma of Hospitality, Cert
IV in Commercial Cookery
and placed first in the Ms.
Physique Masters 50+ at the
2013 INBA World Pro-Am
Natural Championships. She
sells a range of high-energy
snacks suitable for pre- and
post-workout nutrition,
high-energy nutrition
plans or for a delicious,
no-nonsense snack at
thelittleladywhocould.com.au.
Scott is fast becoming

Australias leading legal
advisor to the fitness
industry. He provides
a dedicated one stop
shop for business owners
and has a wealth of
experience solving complex
legal issues. For more
information about Scott,
please connect with him
on LinkedIn at linkedin.
com/in/smckenzie1 or
via email to smckenzie@
millsoakley.com.au.
Vance Ang has written for

Iron Man for 10 years and
is considered a doyen of
the Australian bodybuilding
and fitness industry. His
academic background is
in law and political science
but his heart has always
been in bodybuilding.
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NEWS & VIEWS

T H E L A T E S T I N B O D Y B U I L D I N G A N D H E A LT H
ARNOLDS PUMP
John Balik
Arnold Schwarzenegger will be the producer of an eight-episode hour-long drama

called Pump, said to be loosely based on his Venice Beach exploits in the mid-70s.
I knew from our first brainstorming session thatPumpwould be a hit, says Arnold.
The 70s were such a colourful, transformational time for me and for our entire country.
I look forward to bringing that colour to peoples living rooms with the fantastic deep
characters and the multi-layered storylines ofPump.
Six of Arnolds seven Mr. Olympia titles occurred in the 70s, as did his breakout role
in the immortal Pumping Iron.
I feel so passionate about this project, Arnold said, because today its easy to take
our gyms and culture of fitness for granted, but it all started with this wild group of
bodybuilders as a tiny subculture in a little dungeon gym in Venice Beach. I cant wait to
get to work with our great team.
FOUNTAIN OF YOUTH
They say fitness is the fountain
of youth and new research
is bearing that out once again.
A new study out of Sweden
looked at the effect of short-term
resistance exercise on elderly
people. Researchers took a
group of elderly men and women
and assigned them to either a
no-training group or a group that
did eight weeks of resistance
training. After the training period,
the training group had not
only increased their muscular

strength, as youd expect, but also
experienced robust increases
in several parameters related to
muscle aerobic capacity. So not
only did the subjects strength
improve, their aerobic capacity
did as well. In addition, three
of the subjects were glucose
intolerant prior to the study
and the eight weeks of training
normalised the condition. Its
never too late to take up the iron!
Many resistance-training studies use

fixed-form exercises, often in the form of
seated resistance training machines, as
opposed to free-form exercises that require
free weights or cables. A new study on older
adults compared using a seated machine
and a standing cable system for resistance
training to see if one was better than the
other at promoting functional fitness. The
results showed that
both groups showed
significant fitness
improvements
but there was
no notable
difference
between the
groups. The
researchers
concluded
that the
standing cable
training was not
better than seated
machine training in
improving the physical
performance of the subjects, but that both
were equally effective.
Commenting on this study on Facebook,
strength and conditioning expert Brad
Schoenfeld said, The concept of functional
training has been improperly extrapolated
by many fitness professionals, and this study
clearly shows that functional transfer exists
on a continuum. Moreover, it shows that
combining modalities may have synergistic
effects in optimising functional performance.
The study has been published in the
journal Experimental Gerontology.
Neveux
Neveux
MACHINES
A-OK
DIET NEEDS INDIVIDUAL APPROACH

New research out of North Carolina State University in the
US has shown the need for an individualised approach to
nutrition. Using mice, William Barringtons study found that
the effects of diets largely depend on the individual.
There is an overgeneralisation of health benefits or risks
tied to certain diets, said Barrington. Our study showed
that the impact of the diet is likely dependent on the genetic
composition of the individual eating the diet, meaning that
different individuals have different optimal diets.
The new study not only has implications for
people seeking the healthiest diet, but also for dietary
recommendations such as the ones issued by the Food and
IS PASTA GOOD
FOR YOU AFTER ALL?
Roland Balik
EDDIE MAKES HISTORY
English strongman Eddie Hall has become the first man to deadlift 500 kilograms,
accomplishing the incredible feat at the World Deadlift Championships, held as
part of Europes Strongest Man, in Leeds, UK, in July.
This world record deadlift smashed the
previous record, which Hall also set back in
March of 465 kg. In fact, even that record
beat his own previous world record of 462 kg,
which occurred at the Arnold Classic Australia
2015, with Arnold Schwarzenegger personally
cheering him on.
The 500 kg effort took an obvious physical toll
on Hall, who slumped to the ground and started
bleeding from the nose as the crowd wet wild.
That nearly killed me, Hall told the Yorkshire
Evening Post. The pressure on my body was
surreal. I passed out after. I had nosebleeds. Its
not healthy doing something like that. But Ive
done it. Im sure it will be in the history books
for a very long time... Its that great feeling, like
the first man on the moon, the first man to run a
mile in under four minutes. And now Im the first
Strongman Eddie Hall.
to deadlift half a ton.
NO LINK BETWEEN TRT AND CANCER

New research has found that, as a group,
men prescribed testosterone for longer
than a year had no overall increase in risk
of prostate cancer and, in fact, had
their risk of the aggressive disease
reduced by 50 per cent.
The study, led by researchers at
the NYU Langone Medical Center
and the New York University of
Medicine, analysed more than a
quarter-million medical records of
mostly white men in Sweden.
Based on our findings,
physicians should still be
watching for prostate cancer risk
factors such as being over
the age of 40, having AfricanAmerican ancestry, or having
Getty
Shutterstock
While many people have

forsaken pasta from their diets
in recent years, a new study has
found its consumption is actually
associated with a reduced
likelihood of both general and
abdominal obesity.
Research conducted by the
Department of Epidemiology,
IRCCS Neuromed Institute in (of
course!) Pozzilli, Italy, found that
consumption of pasta contrary
to what many think is not
associated with an increase in
body weight, rather the opposite.
Their data shows that enjoying
pasta, according to individuals
needs, contributes to a healthy
body mass index, lower waist
circumference and better waisthip ratio.
Many studies already
demonstrate how the
Mediterranean diet is one of the
healthiest nutritional regimes,
even when we talk about weight
control. Very little, however, was
known about the specific role of
a basic component as pasta. Data
from this study now fills this gap.
Drug Administration Australia. Since these

recommendations are based on average
responses of many people, they may not be
applicable to many individuals.
Weve largely viewed diet the same way
for the last 100 years assuming that there
is one optimal diet, said Barrington. Now
that weve identified that this is likely not
the case, I think that in the future we will be
able to identify the genetic factors involved
in the varying responses to diet and use those
to predict diet response in humans.
a family history of the disease in men

taking testosterone therapy, but should
not hesitate to prescribe it to appropriate
patients for fear of increasing prostate
cancer risk, says lead study investigator
and urologist Stacy Loeb.
As part of standard therapy for
advanced prostate cancer, tumour
growth is decreased by using drugs
that drastically reduce rather than
increase male hormones, which
is why some people hold concerns
over the use of TRT. But when used
appropriately by men with age-related
low testosterone who are otherwise
healthy, testosterone replacement
has been shown to improve sexual
function and mood, says Loeb.
NEWS & VIEWS
AWNBS EXPANDS
The Australian Womens Natural Body Sculpting federation the only all-female
natural federation in Australia will hold its first Victorian competition this
coming September.
Originating in Queensland, the AWNBS has now made its move into New South
Wales and now Victoria, where it will hold its first event at The Thornbury Theatre
on September 4. The event will be a pre-qualifier where the top five will be invited
to compete at the national titles held in Queensland on October 9 to compete for
their World Natural Body Building Federation (WNBF) pro card.
The AWNBS offer a full range of event categories, from Bikini and Fitness
through to Figure and the various age groups, showcasing the all-natural, beautiful
womens body sculpting.
Neveux
Studies have shown that deep squats are a good way to maximise hypertrophy, but new
research is showing that the best range of motion for the squat may depend on function.
A new study published in Human Movement looked at how squat depth affected
joint-angle strength adaptations for athletic activities, specifically the vertical jump and
the 40-yard sprint. Twenty-eight men were assigned to one of three training groups:
quarter squat, half squat and full squat,
and trained for 16 weeks in the given
range of motion. After measuring the
subjects strength, jump height and
sprint time, the researchers found that,
while all groups improved performance
in the athletic tests, the quarter squat
actually had the greatest transfer to
both outcomes.
So dont mock those people in the
gym only quarter squatting. They might
just be drilling for their sprints.
EXERCISE AS EFFECTIVE AS SURGERY

Working out really does cure what ails you. A study
published in The British Medical Journal has declared
that exercise is as effective as surgery for middle-aged
patients with a common type of knee injury known
as meniscal tear (damage to the rubbery discs that
cushion the knee joint).
The researchers suggest that supervised
exercise therapy should be considered as a
treatment option for middle-aged patients with this
type of knee damage.
Supervised exercise therapy showed positive
effects over surgery in improving thigh muscle strength,
at least in the short term, say the authors. Our results
should encourage clinicians and middle-aged patients with
degenerative meniscal tear and no radiographic evidence of
osteoarthritis to consider supervised structured exercise therapy as
a treatment option.
Neveux
SQUAT FOR SPRINTS
HIGH FAT
GOOD FOR
CARTILAGE
If youve had joint pain and
cartilage damage from heavy
lifting, new research might be of
interest to you.
A recent study published in the
Journal of Orthopaedic Research
conducted a mouse model of
cartilage repair and found a high-fat
diet and increased body weight
did not negatively impair cartilage
repair, and it could even accelerate it.
The effects of a high-fat diet on
cartilage repair are most likely
related to inflammatory and
metabolic changes, but the exact
underlying mechanism is not clear.
It also remains to be elucidated
whether this phenomenon is
particular for the mouse strain
used in this study or is a more
general phenomenon that also
occurs in other genetic strains,
said Dr. Gerjo van Osch, senior
author of the article.
Further studies are needed but
research such as this could mean
wonders for those with trainingrelated joint injuries.
THE VANCE ANGLE
with Vance Ang
Thats the value of food donated by Aussie

supplement giant International Protein to
the not-for-profit Foodbank in Queensland.
Foodbank is a charity focused on hunger relief
that rescues surplus food and groceries from
farmers, manufacturers and retailers and
distributes it to children and adults in need.
Undoubtedly the altruistic efforts of Christine
Envall, Troy Bremner and their crew has set an
example for us all and their efforts will prove
invaluable during these colder winter months.
For more information, visit foodbank.org.au.
Courtesy Troy Bremner
$16,000
Some of the IP team with the Foodbank donation.
Props going to IFBB bodybuilding champion Xavier Wills,

who recently featured on Perths Nova 97.3.This time
competing in a game of Quick Draw with Kate,Tim
and Marty on their afternoon show. Xavier is a
well-known bodybuilding personality whose
champion physique is matched by his media
savvy in addition to being a clothing designer,
coach and also online radio host, the creator of
Capital Bodybuilding Radio show (along with
fellow champions Mick Galley and Joey Bender).
Via social media the gracious Xavier said of
the Nova trio: Ive been listening to these guys
for years now! It was massive for me as one day
Id love to get into radio and these guys are truly
talented at what they do and they were extremely nice
in person. Wills has also just launched a new iTunesapproved podcast called the X Aesthetics. Nice to see more of
our bodybuilding champions getting into the mainstream media.
THE ROCKS
MUSCLE BEACH
Not to be outdone by Arnold (see

page 12), Dwayne The Rock
Johnson is getting in on the retrobodybuilding action, announcing
that he too will be producing a
TV show about a golden era of
the sport. Via Instagram, the Rock
posted that hell be developing
Muscle Beach, a drama about
the Venice Beach bodybuilding
scene in the 1980s. The 80s
was a crazy time in Venice Beach
with many lost souls. A very
crazy time, Johnson said in the
caption. The former wrestlers
show will air on the USA network.
Xavier Wills with

Tim and Kate
from Nova FM.
NATURALLY INSPIRED
Natural powerhouse the INBA
Wheelchair
division at the
Arnold Classic.
will be introducing the Physically

Challenged division in the
federations large and impressive
line-ups. As the name suggests, the
new division will cater to those
whose physical disability does not
deter their desire for competition.
This new category will first be
featured in the INBA Melbourne
Natural Titles in April 2017.
Watch this space or inba.com.au
for more information.
If you have a story for News & Views or the Vance Angle, email us at ironman@blitzmag.com.au
Courtesy Xavier Wills
X MARKS THE SPOT
UNLEASH THE MUSCLE
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IFBB National Finalist
YK Nutrition Systems Brand Ambassador
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ANOTHER WAY TO INCREASE YOUR PROTIEN
TRAIN TO GAIN
INCREASE YOUR MUSCLE, NOT YOUR GUT
Deltoid Detonation
By Eric Broser
Use these shoulder-specific high-intensity techniques to build 3D delts.
Photo: Binais Begovic, Model: Parker Egerton
If there is one muscle group that can

truly set you apart from the rest of
the iron-pumping crowd, it is most
definitely the shoulders. Why do I say
that? Well, because the deltoids live
in three dimensions, with heads in
the front, side and back. Any curious
onlooker can clearly see just how
developed your shoulders are no matter
where they are standing. In addition,
big, thick and wide shoulders are not
only easily noticeable when in a T-shirt,
but also when wearing a dress shirt,
sweater, and even a fitted suit. In other
words, no other muscle screams, I lift
hard and heavy! like the shoulders do
when theyre fully developed. Of course,
wanting big delts and manifesting
them are two entirely different things.
If you have been trying hard but are
still finding yourself with only gumballs
at the ends of your clavicles when its
cannonballs youre after, here is some
advice that may remedy the situation.
Train shoulders on their own
day: Many lifters try to fit in delts
with other large muscle groups, such
as chest or back. This is a mistake
when looking to maximise the size and
density of the shoulders.
Train shoulders more than once
per week: As a coach to bodybuilders
and athletes for over 25 years, I have
found that when it comes to stubborn
muscle groups, quite often they need
more frequent stimulation than areas
that grow more easily. However, I feel
MANY LIFTERS TRY TO

FIT IN DELTS WITH OTHER
LARGE MUSCLE GROUPS,
SUCH AS CHESTOR BACK.
Want to build muscle fast?

Browse hundreds of workouts at
ironmanmag.com.au/training
the best approach is to do one full

workout and one mini-workout (a few
days later) for the weak area. So, for
example, if on Monday you train delts
by themselves with 12-to-14 work
sets, you can then hit them again on
Thursday, along with another body part,
but with only half the volume (six-toseven sets).
Control the negative: One of the
best ways to stimulate hypertrophy is by
slowing down the eccentric contraction
protocol I developed, specifically

designed to allow for continuous
progress without plateaus. Its a threeweek rotating cyclical system that
incorporates very different training
methods (each week) to tap into all
the bodys growth mechanisms. The
S stands for shock, and it is during
these weeks that I throw convention
out the window and attack the muscle
in ways that literally force it to respond
by getting larger and stronger.
Photo: Binais Begovic, Model: Thomas Delauer
on each repetition. This is not only

important on presses, but laterals and
upright rows as well.
Cycle shock techniques into
your workouts: When dealing with a
lagging body part, you must occasionally
push it further than normal or provide
for it a unique type of stimulus. If you
have been reading my work over the
last 15 years, in magazines and on
the internet, you may be aware of my
P/R/S training system. This is a training
SHOCK THE SHOULDERS WORKOUT

Exercise
Seated Bent-Over Dumbbell Lateral*
Seated Machine Shoulder Press **
Standing Dumbbell Side Lateral***
Wide-Grip Cable Upright Row****
Sets
2
2
2
2
Reps
1012
79
1012
79
*Rest-Pause: With this intensity technique, you will choose a

weight that will allow you to reach momentary muscular failure in
the prescribed rep range (10-to-12 in this case). At that point you
will take a 15-second rest and again go to failure with the same
weight. Finally, you will take a 30-second rest and then push for
as many reps as you can. That is one complete rest-pause set.
**One-and-a-Half Reps: This unique way of performing
your reps will most certainly shock the muscle! Begin by
pressing to the top, then lower slowly to the bottom and
follow with a half press. Lower the weight yet again and
then push to the top. That is a single one-and-a-half rep.
***Partial Reps: This technique is great for filling the
delts with lactic acid, which produces a powerful growthstimulating burn. Once you have reached momentary
muscular failure (with a complete range of motion),
you will then continue performing partial reps until the
point you can barely move the weight even an inch.
****Drop Sets: This classic intensity technique has been
around for decades but is still one of the best ways to ignite
hypertrophy in a lagging muscle group. Choose a weight that
has you reach momentary muscular failure in the prescribed rep
range (seven-to-nine reps in this case). Once you can no longer
do a full-range repetition in strict form, immediately drop the
weight by about 20-to-30 per cent and once again go to failure.
MUSCLE RESEARCH
BODY WEIGHT
CARDIO
If you hate running but want to burn some calories through
high-intensity interval training, try a body weight circuit
instead. A recent study published in The Journal of Strength and
Conditioning examined the efect of two diferent high-intensity
cardio workouts on a group of very t athletes. On one occasion,
the group ran on a treadmill for 20 minutes while maintaining 85
per cent of their max heart rate (a very intense pace). On another
occasion, they did the CrossFit workout known as Cindy, which
consists of performing as many rounds as possible of ve pullups, 10 push-ups and 15 air squats in 20 minutes. While both
workouts were matched for time and intensity, the body weight
circuit placed greater demands on the cardiovascular system
and represented a greater training stimulus.
Poor sleep, weak training

A new study found that sleep
deciency undermines your
performance in the gym in a
big way, especially when it
comes to high-intensity fatburning exercise. Scientists
affiliated with the American
Academy of Sleep Medicine
found that endurance and
peak power both decreased
in subjects who were
signicantly decient in sleep.
More interestingly, these
same subjects burned fewer
calories during exercise than
their counterparts who had

plenty of sleep. Peak heart
rate and submaximal heart
rate also decreased in the
sleepy group, meaning they
burned fewer calories in the
hours after the workout as
well. If youre burning the
candle at both ends to t
in a high-intensity calorieburning training session,
make sure youre not doing
it at the expense of getting
some reasonable shut-eye.
DECONSTRUCTING
THE DUMBBELL
BENCH PRESS
The debate between the merits of the barbell bench press

and the dumbbell bench press has raged for years, with
the last word being something akin to, If you cant do
both, then find what works for you. However, one study
put an interesting spin on the conversation. Norwegian
scientists examined the differences in muscle recruitment
between the barbell, dumbbell and Smith machine bench
presses on 12 trained college-age subjects. The barbell
and dumbbells stimulated the pectorals and deltoids to
an almost equal degree, and more so than the Smith
machine. However, the dumbbells recruited far more
muscle fibres in the biceps than the barbell, but the
barbell elicited a stronger reaction in the triceps.
GO LIGHT AND HEAVY FOR GAINS

In the ongoing debate about whether heavy lifting is the best way to build muscle and
get stronger, new research may have provided an answer.
A new study from Canadas McMaster University took trained subjects and divided
them into two groups: heavy weight training (up to 90 per cent of 1RM, using 8-to-12
reps) and lighter weight training (up to 50 per cent of 1RM, using 20-to-25 reps). Both
groups followed a 12-week whole body training protocol and lifting to failure.
After analysing blood samples and muscle biopsies, the researchers found that
both groups results were almost identical.
Fatigue is the great equaliser here, said Professor Stuart Phillips, one of the
studys senior authors. Lift to the point of exhaustion and it doesnt matter whether
the weights are heavy or light.
The researchers believe
the results have to do with
the fact that both groups,
whether using heavy or
light weights, would be
maximally activating their
muscle fibres at the point
of failure.
Reference:
Morton, R.W., et al. (2016.) Neither
load nor systemic hormones determine
resistance training-mediated
hypertrophy or strength gains in
resistance-trained young men. J Appl
Physiol. 2016 Jul 1;121(1):129-38. doi:
10.1152/japplphysiol.00154.2016.
Mind over muscle

We often hear people talk about the
mind-muscle connection in relation to
training, but research suggests it might
be more literal than that mental exercise.
A 2014 study from Ohio Universitys
Musculoskeletal and Neurological
Institute tested how two diferent
groups of volunteers responded to
having their non-dominant arm placed
in a cast for four weeks. One group
performed mental imagery exercises,
where they imagined themselves
exing and resting their wrist. The
other group were not asked to do the
exercises. After four weeks, although
both groups lost strength in their
arms, the mental imagery group were
only 25 per cent weaker than before,
compared to the non-mental imagery
group, who were 45 per cent weaker.
The researchers concluded that
neurological mechanisms in the
brain actually contributed to the
muscle weakening of the disused
arm and that the mental exercises
helped retain some strength.
Neveux
Reference:
Clark, B.C., et al. (2014.) The power of the mind: the
cortex as a critical determinant of muscle strength/
weakness. Journal of Neurophysiology. Published
15 December 2014 Vol. 112 no. 12, 3219-3226 DOI:
10.1152/jn.00386.2014]
GET
ON THE
BALL
In the quest to get lean, every
calorie counts. But in a quest not
to get fat, calories mean almost
as much. Obesity statistics show
that even a small daily positive
energy balance (between 15 and
50 calories) can lead to serious
increases in body fat over time.
One painless way to move your
daily calories from the black to
the red is using an exercise ball
instead of a computer chair. In a
study published in the European
Journal of Applied Physiology,
scientists found that the demand
placed on the core muscles when
subjects sat on a ball burned
about 16 extra calories over four
hours. The efort was incidental
and did not decrease the comfort
or productivity of the sitter. It
doesnt sound like much, but it
doesnt take much efort either.
And whether youre trying to get
ripped, or just want to stave of
age-related weight gain, every
little bit helps.
Neveux
Q&A
cluster sets with traditional sets for

squats. The subjects performance
was measured in terms of power, time
under tension, as well as blood levels of
lactate, testosterone, growth hormone
and cortisol. The results showed that
cluster sets produced greater power and
more reps overall, resulting in a greater
total volume load. Cluster sets also put
less metabolic stress on subjects than
traditional sets, with a similar anabolic
hormonal response. So give cluster sets
a try to up your volume and see gains in
no time.
Reference:
Oliver, J.M., et al. (2015.) Acute response to cluster sets in
trained and untrained men. Eur J Appl Physiol. 2015 Jul 17.
[Epub ahead of print]
Q: My arms, especially my biceps, have

stagnated and I want to try something
different. What should I do?
A: How about chin-ups? Thats right, chinups. Think about it: every time you complete a
chin-up, youre doing the equivalent of curling
your own body weight. Chins are a compound
movement that work your biceps, forearms
and back, while curls are an isolation exercise
that mainly works your biceps and maybe
some forearms depending on your technique.
If you can master the chin-up, barbell curls
will never bother you again and your numbers
will shoot through the roof.
Now, chin-ups are quite difficult, so dont get
discouraged if you cant do more than four or
five when starting out. They will require more
effort than most other arm exercises but thats
why theyre so effective not to mention more
practical than curling.
Courtesy George Helmer
Q: I want to increase my training

volume but I dont have heaps of
time in my daily schedule to bang
out set after set in the gym. What
can I do to up my volume without
spending hours in the gym?
A: Have you ever tried cluster sets? It
might be one way to quickly and simply
increase your training volume.
With cluster sets, instead of
performing your reps continuously, you
briefly rest between groups of reps. For
example, instead of doing 10 reps and
rest for two minutes and then do another
10 reps, you do five reps, rest 30 seconds
and then another five reps.
A 2015 study actually compared
Q: Steve Reeves and most other presteroid-era bodybuilders advocated

a three-day-a-week full-body split to
maximise recovery. Do you consider
this an optimal split for natural lifters
today? If not, which type of split is
best for the natural lifter?
A: The full-body split was certainly
popular, though that doesnt mean it
was actually optimal. These splits were
very high volume oftentimes and if
divided up would be roughly equivalent
to the weekly training volume of a
traditional bro split.
In regards to recovery, those totalbody workouts were typically very
long. Reeves trained on average three
sometimes four hours at a time.
One should recall as well, those guys
at the highest levels did have very good
genetics. And genetics enables more with
less, often enough.
Optimal depends on what someones
quantity of recovery is relative to their
capacity to train, along with the individual
genetic ability to adapt. So maybe its not
optimal, but if it fits your lifestyle and
your individual genetics are good, yes, it
could definitely work.
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Neveux
Q: Whats the minimum amount

of time for effective muscular
recovery between lifts?
A: That all depends on the intensity
of the training, how your workouts
are structured, your own personal
recovery abilities as well as lifestyle
factors. (Do you get enough sleep?
Hows your nutrition? Are you
managing your stress levels?) Muscles
generally recover fully after 48 hours if
your training intensity is moderate to
high (obviously it will be more or less
depending on intensity). The size of
the body part will also play a part. So
if you want to hit your biceps twice a
week, doing it a couple of days apart
would usually be fine, though you
might want to go with your gut if you

want to hit your back that often.
In terms of rest time between
sets, its a bit less clear. If your focus is
strength, where high-percentage lifting
is the goal, two-to-five minutes between
sets is not unheard of. But if youre
after hypertrophy, youre looking at 30
seconds to two minutes (and, of course,
some programs will require even less
rest time).
Alexander Juan Antonio Cortes,
personal trainer and physique coach
at Mountain Dog Diet, says, My
professional recommendation is to rest
as long as necessary in order to perform
the next set to the level of performance
you desire.
Neveux
Q: One day, I would like to be a top-level bodybuilder. Should I be

training the way the pros train, using their volume as a guide?
A: In a word, no. Most mere mortals should not be training with as much
volume as the pros. Intensity, however, is another matter. Keeping your intensity
high in your workouts will be a boon to your gains. As long as you structure in
some back off periods, where you take the intensity down for a few weeks,
and make sure your recovery is on point, you should have no dramas.
The key is always going to be recovery because without it there is no muscle growth,
bodybuilding writer Ron Harris once wrote in Iron Man. Assuming you are training
hard enough, you are stimulating muscle growth. The problem is, your body fights very
hard to prevent muscle growth. Training hard causes
a massive release of the catabolic hormone cortisol.
Ironic, isnt it? Doing increasingly more training will
cause even more cortisol to flood your system and
make muscle recovery and growth nearly impossible.
Bodybuilders who choose to use steroids
benefit not so much because they cause muscles
to grow (though there is some research to this
effect) but because they create a hormonal
environment to maximise recovery and repair.
Importantly, steroids are a major reason you should
not be using a pro bodybuilders training volume. Natural
athletes are generally not able to recover and grow from
such a big workload. This does not mean you wont be
able to build an incredible physique, however. Keep your
intensity high and be smart about your nutrition, recovery
and programming, and youll be on the road to success.
ON THE GRIND
3 Exercises with Misleading Names
By Daniel Hedger
Theyre common movements in the gym, but are

their misleading names messing up your form?
It sounds like such a simple thing, but have you ever thought
about how the names of different exercise might be affecting
your form when you attempt said movement?
Probably not, right? However, its at least worth considering.
Think about it: how you conceive of a movement in your mind
affects the way you approach completing that movement. And
that all begins with the names of exercises. Here are a few
exercises whose names might be preventing you from properly
benefiting from them:
Cable crossovers
A perennial finisher for a chest workout, cable crossovers are
a great way to hit your pecs from different angles to what you
can manage with bench presses and flyes. However, despite the
name, you dont need to actually
cross your hands over during
Cable crossovers.
this exercise. In fact, most people
dont (or cant, if they have
previously had shoulder issues).
The cable crossover is just as
effective with the hands brought
together rather than one across
the other. In fact, depending on
the angle, crossing your hands
over might be impossible. As
usual, maintaining tension in
the target muscle group is the
guiding principle.
Stiff-legged deadlifts
Strength and conditioning expert Bret Contreras defines the
stiff-legged deadlift as simply a deadlift performed with high
hips while trying to target the hamstrings.
In his view, the stiff part refers to the hamstrings. The
knees will bend, the shins will stay vertical, your hips will
sit back, and you will try to keep the hamstrings as stiff as
possible throughout the movement, he says on his website.
But how many people do you know who think stiff-legged
refers to locking your knees? As mentioned above, when
the knees are locked, youre transferring tension to the joint
instead of, in this case, the hamstrings, where you want it.
Now, of course, there are a few variations of a similar
movement, and strength coaches each have their own
definitions. Theres the Romanian deadlift, where you keep
your knees slightly bent but your shins straight, and then
theres the straight-legged deadlift, where there is no knee
bend (but also no knee lockout); each variation has its own
form peculiarities and uses. All this said, locking your knees
in general is a no-no if you want the tension to remain in the
target muscles.
Straight-arm lat pulldowns

Another cable finisher (or pre-exhauster), this time for your
back, the straight-arm lat pulldown is performed using a
short bar attached at shoulder level. Extend your arms out
and pull down, making sure you can feel the tension in your
lats. The straight-arm part is slightly misleading, however.
Yes, you keep your arms straight, but do so without locking
your elbows out. If you lock out any joint, it shifts the stress
from your target body part to the joint itself, which is a
recipe for disaster in the long run.
Straight-arm lat pulldowns.
Stiff-legged deadlift.
EAT TO GROW
NUTRITION AND SUPPLEMENTS FOR BIGGER GAINS
Bigger Muscles Through Stronger Joints

Nothing kills a workout faster than joint pain. Use these
supplements to keep yourself feeling good in the gym.
By George L. Redmon, PhD, ND
To bring about real correction of

an existing disorder is to uproot and
eliminate its cause. However, where
this cant be done in its entirety,
make such adjustments and
modifications that will still promote
healing and repair.
Dr. Max Warmbrand, ND, DO
Photo: Binais Begovic, Model: sam Asghari
These words by Dr. Max Warmbrand,

an early pioneer of natural medicine,
imply that if you have a deteriorating
or chronic joint problem, the best way
to co-exist is to make sure what you
are doing to relieve the discomfort
also promotes healing. Normally,
the smooth lining of the joint and a
lubricant called synovial fluid cushions
joints, preventing bones from rubbing
together. However, joint health tends
to deteriorate with age as a result of
normal wear and tear, as the protective
membranes and fluids in them begins
to dry up over time.
If this condition occurs as a result of
normal wear and tear, what impact does
resistance training have on accelerating
joint deterioration? More importantly,
what can be done to avoid this
deterioration and help hasten joint repair?
These questions pose some
serious problems as sports medicine
researchers contend that the severity
of joint damage many athletes deal
with can be directly linked to hardcore
training in the gym. In fact, according to
sports medicine guru Will Brink, arthritis
is the most common joint problem that
weightlifting athletes encounter.
Natural joint repair

Jeff S. Volek, PhD, the well-known
sports nutritionist at the University
of Connecticut, states that whether
you experience joint pain or not, it
is wise to address the nutritional
Browse more diet and nutrition tips at
ironmanmag.com.au/nutrition
needs of cartilage and ligaments. He
also maintains that drug treatments
of painful arthritic joints are aimed
primarily at alleviating symptoms but
do little to correct the underlying
cause. Those treatments include taking
non-steroidal anti-inflammatory drugs
(NSAIDs) and cortisone injections,
and may have serious adverse effects
associated with long-term use. In
contrast, we will look at a growing list of
natural dietary supplements that have
shown the ability to not only reduce
joint pain and inflammation, but improve
the structural aspects of the joint, as
well as promote healing and repair.
BOSWELLIA SERRATA: Boswellia
is a plant originating from India that
contains anti-inflammatory compounds
called boswellic acids. Boswellic
acids have been shown to reduce
inflammation in similar fashion as
NSAIDs, but without the side effects.
Many clinical trials have shown that
boswellic acids help maintain joint
health and flexibility. For example,
researchers at the Institut Pasteur de
Lille in France reported that Boswellia
significantly reduced the activity of
a pro-inflammatory transcription
factor referred to as nuclear factor
kappa B (NF-B). This transcription
factor (a protein that binds to specific
DNA sequences, which control
the rate of transcription of genetic
information from DNA to messenger
RNA) increases the activity or signals
transmitted by joint-destructive proteins
called cytokines. Additionally, Boswellia
also down-regulates several genes
researchers have labelled chemically as
MCP-1, MCP-3, IL-1, MIP-2, VEGF, and
TF, which also initiate this inflammatory
assault on the joints. According
to researchers at the University of
Glasgow in the UK, an imbalance
between pro- and anti-inflammatory
cytokine activities causes the initiation
of autoimmune diseases, chronic
inflammation, and joint damage.
Suggested Dose: 300 milligrams,
three times a day
CHONDROITIN SULFATE:
Chondroitin sulfate (CS) consists of
repeating chains of molecules called
mucopolysaccharides, which are gel-like
substances found in joints. Chondroitin
is a major constituent of cartilage,
providing structure, attracting water and
nutrients to the cartilage, and preventing
Glucosamine sulfate.
IN A RECENT STUDY CONDUCTED AT THE UNIVERSITY OF

ARIZONA, RESEARCHERS DISCOVERED THAT CURCUMINOIDS
WERE MORE EFFECTIVE AT PREVENTING JOINT
INFLAMMATION WHEN ADMINISTERED BEFORE A WORKOUT.
the production of rogue enzymes that
break down cartilage. Besides lubricating
joints, chondroitin also stimulates
the production of proteins called
proteoglycans (large water-binding
molecules) and glycosaminoglycans,
or GAGs (proteins in cartilage that bind
the water in the cartilage). Incidentally,
glycosaminoglycans are the molecules
that serve as building blocks for healthy
new cartilage. Furthermore, loss of
chondroitin sulfate from cartilage is a
major cause of osteoarthritis. To this
point, researchers at the Department of
Rheumatology of the Pitie-Salpetriere
Hospital in Paris, France, performed a
randomised double-blind study of 127
patients suffering from osteoarthritis
of the knee. Each patient received
1,200 milligrams of chondroitin sulfate
daily for three months, with study
results conclusively showing that it
improved overall symptoms and joint
mobility. Additionally, researchers at the
Universitat Autnoma de Barcelona,
in Spain, reported that pain relief after
chondroitin sulfate treatment steadily
increased between four and 12 weeks

of treatment, whereas the time span
of pain relief after treatment with
NSAIDs decreased. (NSAIDs actually
reduce the activity of endorphins,
body chemicals that serve as the
bodys natural pain relievers.)
Suggested Dose: 1,200 milligrams,
once daily
GLUCOSAMINE SULFATE: Like
chondroitin sulfate, glucosamine is a
major constituent found in the joint
matrix. In fact, it is one of the principal
substrates used in the biosynthesis of
macromolecules that form articular
cartilage (cartilage covering the
surfaces of the bones), such as
glycosaminoglycans, proteoglycans, and
hyaluronic acid. Overall, glucosamine
sulfates main function is to accelerate
the production of connective tissue,
the super fibre network that holds your
joints together. For this reason, being
the primary component of this network
and playing a key role in the makeup of
synovial fluid, strengthening cartilage,
and aiding glycosaminoglycan synthesis

is why glucosamine production and
supplementation is critical to the
maintenance of good joint health.
Unfortunately, as aging occurs, we
are unable to produce and maintain
adequate levels, and as levels drop,
cartilage loses its ability to hold water,
thus causing friction between the
joints. This declining production of
glucosamine sulfate in practical terms
could be compared to blowing out the
shock absorbers on your car.
Suggested Dose: 1,500 milligrams,
once daily
TURMERIC: This is a plant native to
South India and Indonesia. It has been
used for centuries in Ayurveda medicine
of India as a treatment for inflammatory
disorders, including arthritis. Much of
its healing benefits are attributed to
the active ingredient curcumin. Whats
interesting about this compound and
its impact on joint health is its ability
to turn off or inhibit the activity of
various inflammatory pathways and
chemicals. For instance, in a study
appearing in the journal Arthritis &
Rheumatology, scientists reported that
turmeric prevented local activation of
nuclear factor kappa B (NF-B) and
the subsequent expression of NF-B
regulated genes, essentially blocking
joint inflammation and destruction.
These researchers also found that
turmeric down-regulates the activity
of chemokines. Chemokines are small
proteins made by cells in the immune
system that unfortunately turn up
inflammatory signals and cyclooxygenase
2 (COX-2). Cyclooxygenase 2 is
an enzyme that acts to speed up
the production of certain chemical
messengers called prostaglandins that
play a key role in promoting inflammation.
Overall, these scientists concluded

that turmeric prevents the influx of
inflammatory chemicals and joint levels
of prostaglandin (E2), a major player
in the manifestation of inflammation,
as well as an inflammatory compound
called RANKL, a member of the
tumour necrosis factor cytokine family.
This factor has been implicated in a
variety of degenerative bone diseases,
such as rheumatoid and psoriatic
arthritis (inflammation of the skin
and joints). Interestingly, in a recent
study conducted at the University of
Arizona, researchers discovered that
curcuminoids were more effective at
preventing joint inflammation when
administered before a workout versus its
use after the onset of joint inflammation.
Suggested Dose: 1,200 to 1,800
milligrams a day
UNDENATURED TYPE II COLLAGEN
(UC-II): This protein was discovered
by researchers at the University of
Nebraska who found that chickenderived type II collagen modifies the
immune system, inhibiting it from
attacking proteins found in healthy
joint cartilage. The initial pilot study of
subjects with severe joint pain, who
took 10 milligrams of UC-II a day for 42
days, resulted in significant reductions
in joint pain, swelling, and function of
affected joints. In a recent collaborative
study by Canadian researchers and
investigators from the University of

Houston, University of Connecticut, and
the University of California, the safety
and effectiveness of UC-II as compared
to a combination of glucosamine and
chondroitin (G+C) in the treatment of
osteoarthritis of the knee was conducted.
In this randomised, double-blind trial
involving 52 subjects, 40 milligrams of
UC-II was more than twice as effective
in promoting joint health as compared
to 1,500 milligrams of glucosamine
and 1,200 milligrams of chondroitin.
Furthermore, in a new study
recently presented in the Journal of
the International Society of Sports
Nutrition, researchers looking at the
effectiveness of UC-II on individuals
with no joint difficulties found that 40
milligrams of UC-II extended exercise
tolerance without pain following
strenuous workouts.
Suggested Dose: 40 milligrams,
once daily
While the goal of any resistancetraining individual, athlete, or fitness
enthusiast is multi-faceted, its
important to remember that you are
putting an undue amount of continuous
stress on your joints. As your ability
and workload capacity increases,
its important to realise that these
milestones demand a defined action
plan geared toward joint preservation,
one that counters the additional wear
and tear that your joints experience.
RECIPE
By Fiona Flanders
BUTTER CHICKEN
AND GARLIC RICE
My three children all love Mums butter chicken and garlic naan. Unfortunately
I can never enjoy it quite as much as they do, knowing how much energy is
concealed within the fragrant, buttery, garlicky exterior. So Ive done a little
makeover here, retaining much of the integrity of the traditional flavours, but
allowing for my limited tolerance for chilli and reducing the fat content.
Ingredients
Four large cloves garlic, peeled

cup basmati rice
800g chicken breast, cut into 2 cm dice
1 large brown onion, finely diced
2 large tomatoes, peeled and finely diced
1 tbsp grated ginger
1 tbsp finely chopped garlic chives
1 tsp ground cardamom
1 tbs sweet chilli sauce
1 tsp cinnamon
tsp ground cloves
tsp garam masala
1 tsp sea salt flakes
1 tsp brown sugar
300 ml Chobani no-fat yoghurt
Olive oil spray
Method
1. Place one-and-a-half cups of water
and the four garlic cloves into a pot and
bring to the boil.
2. Add rice, stir, bring back to the boil,
place lid on and turn heat off. Rice
should be ready in about 20 minutes
when remainder of dish is complete.
3. Spray a medium non-stick pan with
olive oil spray and heat to moderate.
Add half of the chicken and cook until
lightly browned. Remove to a clean
bowl and cook the rest of the chicken.
Cover with foil to keep warm while you
prepare the sauce.
4. Spray a medium non-stick pan with
olive oil spray and heat to moderate.
Add onion and cook until beginning to
colour. Add a little water and continue to
cook until evenly browned.
5. Add diced tomatoes, ginger, garlic

chives, cardamom, sweet chilli sauce,
cinnamon, cloves, garam masala, salt
and sugar. Cook until mixture is quite
dry and very aromatic.
6. Add yoghurt and fold through just
until heated.
7. Add cooked chicken to sauce.
Toss gently to coat all pieces.
8. Serve with garlic rice.
Chefs notes
Garlic cloves can be removed from

rice, minced and returned to rice for
a stronger garlic flavour. Alternatively,
remove and discard before service.
This recipe is sufficient for four
generous portions.
Add quick-cook vegies such as
mushrooms, zucchinis or spinach for
extra nutrition.
Basmati rice is low GI. A higher GI rice
such as white long grain would be more
suited to a post-workout meal.
cup of dry rice will yield 1
cups of cooked rice. Divide this
among the four portions.
Ive garnished this with a few toasted
almonds, some celery leaves and a little
diced capsicum.
NUTRITION (for one serve)

Energy .............................................. 1670 kJ
Protein...................................................53.1 g
Fat.............................................................5.2 g
Carbohydrate ......................................... 31 g
Sodium .............................................. 507 mg
FOOD FACTS
Apples can improve
memory. Eating two
or three a day boosts
brain neurotransmitters
that are crucial to
maintaining memory as
we age.
Oil taken in with
meals, whether as
fish oil capsules or
salad dressing, has
been shown to boost
absorption of some antioxidants and
phytochemicals in vegetables by as much
as 10 per cent. Take a few fish oil capsules
with every meal.
B-vitamins can boost energy
and mood, but thats exactly
why you shouldnt take them
before bed. The Bs may reduce
your Zs, as in insomnia. Take
your B-complex in the morning
to get an early boost.
Daikon conducts
a unique combination
of antibacterial and
antiviral activity that
aids in respiratory
health. Excess mucus in the respiratory
tract can capture bacteria, which daikon
clears out as well as eliminating other
pathogens. Daikon enzymes also facilitate
digestion of complex carbs, fats and
proteins, making what you eat more
bioavailable to you.
Water can increase
testosterone if youre
dehydrated. A study in
the Journal of Applied
Physiology reported that
dehydrated trainees
had reduced test
levels compared to those who worked
out fully hydrated. Apparently, low
hydration increases cortisol, which saps
testosterone. Drink up before, during and
after your training.
Fructose in high
amounts may contribute
to high blood pressure.
A study showed that
those who took in more
than 75 grams a day, which is almost as
much as youll get in two cans of soft drink,
increased their risk by 37 per cent.
Browse more diet and nutrition tips at
ironmanmag.com.au/nutrition
Making a Meal of It
By Daniel Hedger
Is eating more often actually beneficial for your physique goals?
Effect on hunger
A new study1 looked at the effects of highand low-frequency eating on appetite. The
study took 12 participants and submitted
them to two three-week interventions. In
the first, they ate three times a day; in the
second, they ate eight times a day. After
each of the interventions, the participants
underwent a four-hour appetite-testing
session, where measurements of hunger,
desire to eat, fullness, thirst and nausea
were monitored.
The results showed that the mean
composite appetite score was actually
higher in the high-frequency eating
condition. That is, after eating eight
times a week for eight weeks, the
participants were actually feeling more
hungry, not less.
However, the protein content per
meal may be the important factor when
discussing meal frequency and satiety.
A 2011 study2 found that while meals
with higher protein were more effective
at reducing hunger than lower protein
meals, there was no difference between
eating three meals versus six meals in
terms of satiety and appetite control.
In addition, a 2015 study3 found
that a higher-protein diet may be more
effective at mitigating stress, mood
disturbances and diet dissatisfaction
when trying to lose weight.
Of course, there are other ways to
reduce appetite other than upping
your meal frequency. A new study4
published in the European Journal of
Nutrition recently found that drinking
half a litre of water before you eat
may curb your appetite by increasing

fullness and satisfaction.
Effect on weight loss

Recent research5 compared a two-meal
frequency versus a six-meal frequency
diet on the body composition of obese
women who wanted to lose weight. After
two weeks on each of the meal plans,
the participants were measured in terms
of body composition, glucose, insulin
and lipid components. The difference in
meal frequency did not appear to impact
glucose, insulin, total cholesterol or LDL
cholesterol. Participants lost body mass
on both diet regimens but interestingly,
the two-meal plan resulted in a greater
loss of fat-free mass (which can include
muscle), meaning that those on the sixmeal plan held on to more muscle.
Researchers concluded that while

caloric restriction in general was
successful in reducing body mass,
there was no significant difference
between meal frequency plans.
However, for our purposes, its notable
that the six-meal group managed to
preserve more fat-free mass.
Additionally, a 2015 meta-analysis6
looking at 15 relevant studies
tentatively concluded that there
might be a benefit to increased meal
frequencies for body composition
purposes. This came with the pretty
big caveat that the positive data were
skewed by one study in particular,
casting doubt on the practice. A 2014
review7 had similar reservations on
the research, noting that there was
uncertainty in the literature.
Meals higher in
protein are better at
controlling hunger.
Shutterstock
Traditional bodybuilding wisdom says

that if you eat more often, you speed
up your metabolism, burning body
fat more quickly and improving your
overall body composition. Furthermore,
its claimed that eating more frequently
keeps you feeling full throughout the
day, decreasing your appetite.
Unfortunately, traditional bodybuilding
wisdom is often just broscience.
Sometimes, however, it recommends the
right things but for the wrong reasons.
So, what does the research say
about meal frequency?
Michael Neveux
MEAL PLAN
Its uncertain whether

eating more often benefits
body composition.
For general health

8
Another recent study looked at meal

frequency and metabolic health,
specifically looking at biomarkers
for breast cancer risk but somewhat
relevant here. Researchers found that
an increase in meal frequency was
associated with lowered inflammation,
concluding eating more frequently,
reducing evening energy intake, and
fasting for longer nightly intervals
may lower systemic inflammation and
subsequently reduce breast cancer risk.
Lowering inflammation from your
nutrition is a net positive, whether
or not it actually helps you lose
weight. Inflammation is associated
with many diseases, including
diabetes, cancer and cardiovascular
disease. And, of course, obesity
itself promotes inflammation in
the body, so efforts to reduce body
weight will help in this respect.
However, as noted by a 2014
review9, since weight loss may reduce
inflammation regardless of the
method (meal frequency, intermittent
fasting, caloric deficit, etc.), further
research is needed to determine if
eating patterns affect inflammation

independent of weight loss.
So, the research isnt clear on
meal frequencys benefits for body
composition per se, but there are other
valid reasons for meal frequency. From
a common sense viewpoint, eating
more often may help you to feel full
and therefore you wont pig out later,
potentially leading to weight loss. This
is borne out in some of the research.
Also, from a digestive perspective,
having smaller, more spaced-out meals
is probably easier on your gut than if
you save up all your macros for one
end-of-day cheat-fest. (If nothing else,
think of your poor bathroom.)
As part of a body composition
strategy, maybe the eat eight times a
day crowd have overstated their case,
but in terms of overall health, having
smaller meals with high protein levels
might be something to consider. Plus, a
nice little side point from looking at this
research is that it confirms that protein
helps with appetite control and satiety.
Has the traditional bodybuilding
wisdom been busted or confirmed?
Neither.
References:
1 Perrigue, M.M., et al. (2016.) Higher Eating Frequency
Does Not Decrease Appetite in Healthy Adults. The Journal
of Nutrition. First published November 11, 2015, doi:
10.3945/jn.115.216978 J. Nutr. January 1, 2016, vol. 146 no.
1 59-64
2 Leidy, H.J., et al. (2011.) The effects of consuming
frequent, higher protein meals on appetite and satiety
during weight loss in overweight/obese men. Obesity (Silver
Spring). 2011 Apr;19(4):818-24. doi: 10.1038/oby.2010.203.
Epub 2010 Sep 16.
3 Helms, E.R., et al. (2015.) High-protein, low-fat, short-term
diet results in less stress and fatigue than moderateprotein moderate-fat diet during weight loss in male
weightlifters: a pilot study. Int J Sport Nutr Exerc Metab.
2015 Apr;25(2):163-70. doi: 10.1123/ijsnem.2014-0056. Epub
2014 Jul 14.
4 Corney, R.A., et al. Immediate pre-meal water ingestion
decreases voluntary food intake in lean young males.
European Journal of Nutrition. March 2016, Volume 55,
Issue 2, pp 815-819. First online: 18 April 2015
5 Alencar, M.K., et al. (2015.) Increased meal frequency
attenuates fat-free mass losses and some markers of health
status with a portion-controlled weight loss diet.
Nutr Res. 2015 May;35(5):375-83. doi: 10.1016/j.
nutres.2015.03.003. Epub 2015 Mar 17.
6 Schoenfeld, B.J., Aragon, A.A. and Krieger, J.W. (2015.)
Effects of meal frequency on weight loss and body
composition: a meta-analysis.
Nutr Rev. 2015 Feb;73(2):69-82. doi: 10.1093/nutrit/nuu017.
7 Kulovitz, M.G., et al. (2014.) Potential role of meal
frequency as a strategy for weight loss and health in
overweight or obese adults. Nutrition. 2014 Apr;30(4):38692. doi: 10.1016/j.nut.2013.08.009. Epub 2013 Nov 20.
8 Marinac, C.R., et al. (2015.) Frequency and Circadian
Timing of Eating May Influence Biomarkers of Inflammation
and Insulin Resistance Associated with Breast Cancer
Risk. PLoS One. 2015 Aug 25;10(8):e0136240. doi: 10.1371/
journal.pone.0136240. eCollection 2015.
9 Mattson, M.P., et al (2014.) Meal frequency and timing in
health and disease.
Proc Natl Acad Sci U S A. 2014 Nov 25; 111(47):
1664716653. Published online 2014 Nov 17. doi: 10.1073/
pnas.1413965111 PMCID: PMC4250148
Medical Sciences
RESEARCH
NUTRITION
VEGETABLE
BEATS FRUIT
THE MANLY
SPICE
Curcumin, the active ingredient

in the spice turmeric, has become
popular among powerlifters and
strength athletes for its ability to
fight pain and inflammation as well
as ease wear and tear on joints.
Now, an animal study performed at
the University of Nigeria has shown
that curcumin may dramatically
raise levels of circulating
testosterone. In the study, mice
that were given curcumin for 30
days had testosterone levels that
were 257 per cent higher, as well as
improved sperm quality, compared
to the mice that did not consume it.
The human equivalent of the dose
used in the study is approximately
one to one-and-a-half grams of
curcumin, which is easy to get
with a supplement. If you do take
a curcumin product, use one that
contains black pepper extract
(piperine), which dramatically
improves the absorption.
From childhood on, we are constantly

told to eat at least ve servings of
fruits and vegetables a day. It turns out
youll be much better off if you make
all ve of those servings vegetables.
A study published in the Journal of
Epidemiology & Community Health
followed the diet and life span of
65,226 British citizens. Those who ate
four pieces of fruit a day had a 14 per
cent lower mortality rate than those
who ate none. But Brits who ate three
portions of vegetables a day had a 32
per cent lower mortality rate than
those who ate no vegetables, which
was almost exactly the same as those
who ate both fruits and vegetables.
This is undoubtedly due to the higher
sugar and caloric content in fruit.
(Fruit juice had a nominal effect on
mortality.) Try to eat more vegetables
and choose low-calorie nutrient-dense
fruits such as blueberries, raspberries,
plums, grapefruit and cherries.
Come to the dark side of coffee
Regular coffee consumption is linked to decreased death from

cardiovascular disease, lowered incidence of certain cancers and
decreased risk of type-II diabetes. Its also great before a workout
and is the only thing that gets many of us out of bed in the morning.
If youre a coffee snob who is trying to lean out, focus on darkroast brews. A recent study published in the journal Nutrition found
that darker-roasted coffee beans conferred greater metabolic
benefits than lightly roasted beans, specifically in how they help
the body manage circulating glucose levels. Common names for
dark roasts are French, espresso, Italian and Sumatran. In case
youre worried about overdoing it, the healthy male subjects who
participated in the study consumed four cups of coffee a day.
RESEARCH
NUTRITION
LIVE LONG,
SKIP SOFT
DRINKS
THINK ZINC
New research from the Technical University of Munich sheds light on the fact
that even a slight zinc deficiency has profound results, namely impaired digestion.
This is news because of how quickly it happens. A lack of zinc begins to hamper
digestion after just one week of insufficient intake, which is far earlier than other
symptoms of zinc deficiency appear. A more serious deficiency can lead to fatigue,
decreased testosterone levels, and a depressed immune system. Zinc intake is
especially important for young healthy physique athletes because two ways the
body loses zinc is through sweat and ejaculation. Also, the main dietary sources
of zinc are dark poultry meat, cheese, shellfish and nuts, which arent often on
the menu when filling 20 Tupperware containers on prep day. Make sure your
multivitamin contains zinc or try taking a night-time dose of ZMA. You can also
have your doctor check your zinc levels with a simple blood test.
FEEL
THE
BEET
Move over kale, acai, pomegranate

juice and coconut water: Beetroot
juice is the latest bodybuilding
superfood. Unlike those others,
beetroot juice seems to have
relevancy to the gym and
might be the next big thing
when it comes to pre-workout
supplements. British scientists
took a group of trained gym rats
and gave them either a couple
of ounces of beetroot juice or a
placebo before having them bench
press 60 per cent of their one-rep max
to exhaustion for three sets. The group
who consumed the beetroot juice was able
to perform 20 per cent more reps than the
placebo group, a signicant diference in
work output. The dose of beetroot juice
was standardised to 400 milligrams of
nitrates, the active ingredient in the red
earthy-avoured beverage. Nitrates are
an exciting new supplement category
for athletes, as they have been shown to
convert into nitric oxide and enhance
exercise tolerance and performance.
Most of us eat for our

physique, but wouldnt it
be nice if the diet that helps
us get abs also helps us live
longer? Its actually pretty
close. Brand-new research
published in Nutrition
Journal compared the diets
and DNA strands of 556
people (the longer the strand,
the longer you have to live).
The greatest correlations
between healthy DNA and
certain foods were with
seaweed, legumes, sh and
nuts. A high-calorie diet
was inversely proportional
to a potential long life, and
specically the consumption
of soft drinks had a very
negative efect on DNA
length. Unfortunately, diet
drinks sweetened with noncaloric agents like aspartame
had the same efect on DNA
as sugary sodas.
RESEARCH
GREEK
FAT LOSS
VS.
KEYS TO
RAPID
WEIGHT
LOSS
Extreme fat loss calls for
extreme efort, such as a combo
of intermittent fasting (IF) and
extended steady-state cardio.
While this sounds like a recipe for
muscle wasting to bodybuilders and
physique athletes, the results were
surprising. Sports scientists at the
University of Illinois at Chicago
examined four groups of overweight
people who either did IF, cardio (40
minutes at ve per cent of max heart
rate), both or nothing at all. (In this
experiment, IF entailed alternating
regular days of eating with days of
eating one meal that consisted of
25 per cent of daily calories.) After
12 weeks, the group who engaged in
IF and cardio lost the most weight
(twice as much as the fasting-only
group) but lost almost no muscle. The
IF/cardio group also improved their
markers of cardiovascular disease.
ITALIAN
We all get tired of cooking sometimes.

The trick is to find a decent takeaway
place that wont ruin your diet. And
new evidence says this is trickier than
you even thought. A study published in
the Journal of the Academy of Nutrition
and Dietetics described the work
of nutritionists from Tufts University
who assessed the caloric content of
more than 360 meals from non-chain
restaurants (meaning their nutrition
info was not published) across several
major cities. The scientists felt that 92
per cent of the meals contained more
calories than a person would require.
On average, meals from Chinese, Italian
and American eateries contained the
most calories. Meals from Greek and
Japanese restaurants contained the
fewest. They found that the difference
between the average Italian meal
and the average Greek meal was a
whopping 500 calories. Time to say
arrivederci to your local red-sauce joint.
SUGAR SQUELCHES
TESTOSTERONE
A recent study sponsored by the Italian
government and published in the
International Journal of Endocrinology
examined the link between sufferers of
type-II diabetes and low testosterone
levels. The researchers exposed
gonadotropin-releasing hormone,
a substance secreted by the
hypothalamus that triggers insulin
release, to high levels of glucose.
The glucose blunted the amount of
gonadotropin-releasing hormone that

was secreted, thus limiting testosterone
production. The level of glucose in the
blood used in the test was roughly equal
to what someone might experience
if they binged on rapidly absorbed
carbohydrates. If someone has poor
insulin sensitivity and goes overboard
on sugary carbs, they can easily reach
the range of blood glucose that begins
to inhibit testosterone production.
The best bis and tris

that youve never do
BY NICK NILSSON
PHOTOGRAPHY BY BINAIS BEGOVIC
ARMAGEDDON
ormal exercises and training techniques will get you normal
results.To really maximise your arm size, you need to use
unique exercises and techniques that systematically attack
your biceps and triceps from multiple angles, focusing on
overall mass, extreme stretch, and peak contraction.This
taxing eight-exercise arm workout will push your biceps and
triceps to their limits, using exercises and training methods
that strategically target the muscles for maximum growth.
This workout runs through four unique exercises each for
biceps and triceps, and will attack your arms from every angle
for intense stimulation. Its time to crush your arm-building
plateau and go far beyond normal curls and pushdowns to
build your arms. These unique exercises target your biceps and
triceps for ultimate hypertrophy by hitting the muscle fibers
oading.
from all angles with maximum tension, stretch, and loading.
ARMageddon Workout
EXERCISE
SETS
REPS
REST
Biceps
One-Arm Barbell Curls
Barbell Incline Curl Holds
Kick-Up Dumbbell Curl Negatives
Supinated Dumbbell Farmers Walks
Superset with Flexed Arm Hang
3
2 holds
3
1
1
6-8
40-60 seconds
4-6 (each arm)
60 seconds
To failure
90 seconds
60 seconds
90 secondss
zero
n/a
Triceps
Decline Close-Grip Bench Press
3
4-6
Bodyweight Triceps Extensions
2
8-12
Lying Triceps Extensions/
Close-Grip Bench Press*
3
10-16 total
Facing-Away Incline Cable Pushdowns 2
10-12
*Perform as an In-Set Superset, switching the exercise every rep.
On the final set, go to failure on the Close-Grip Bench Press.
2 minutes
90 seconds
90 seconds
60 seconds
AXEL
ALVAREZ JR.
AGE: 26
LIVES: Orlando, FL, from
San Juan, Puerto Rico
One-Arm Barbell Curls

SETUP: This exercise is going to
activate your biceps and forearms
by forcing you to curl the bar and
balance it in one hand at the same
time. This exercise will give you
massive growth stimulation right off
the bat. Start with just the empty
Olympic bar, adding weight only if
you can perform at least eight reps
with the bare bar. If you need to
use a lighter weight, you can use an
EZ-bar.
EXECUTE: Start by gripping the bar
in the center with one hand so that
its well-balanced in that hand. Curl
the weight up, focusing on squeezing
the bicep hard. Because the bar is
so long, balancing the bar will place
tremendous stabilising demands
on the bicep and forearm while the
muscle is also flexing the elbow.
PROFESSION: USMC
veteran, certified personal
trainer, prep coach
LIKES: Loyalty, spending time
with family, travel, church,
going to the beach, movies,
playing sports, competing in
Classic Physique
DISLIKES: Dishonesty
FAVORITE CLEAN MEAL:
Steak and red skin potatoes
FAVORITE CHEAT MEAL:
Pizza, burgers, Puerto Rican food
LISTENS TO: Reggaeton,
salsa, bachata, hip-hop
SPONSOR: MuscleSport
International
FACEBOOK:
axeljr23
INSTAGRAM:
@axel_alvarezjr
Barbell Incline Curl Holds

SETUP: This is an isometric hold in the biceps most extreme stretch
position. Using a barbell or straight bar instead of dumbbells, lock the hands
into a fully supinated position, maximising the stretch. This requires either
a partner to hand the bar to you, performing the exercise in the power rack
so you can set the bar on the rails and grab it from behind you, or using
another bench to set the bar on.
EXECUTE: Set your feet on the seat and sit halfway up the back of the
bench so that your upper back is hanging off the top end. This will allow you
to arch your back over the bench and lean back, allowing your shoulders to
get pulled back, which dramatically increases the stretch on the biceps. The
key here is the resisted stretch. Dont let the bar passively hang. You want to
be actively contracting your biceps against the resistance at the bottom.
If you cant or dont want to use the rack, you can use a straight-bar
attachment on a high pulley, holding the bar behind you instead, stepping
forward so that the arms are pulled backward into the extreme stretch
position for the biceps, similar to the bottom position of the incline curl.
Kick-Up Dumbbell Curl Negatives

SETUP: After the stretch holds, your biceps muscle will be
fully pumped. Now this eccentric-focused exercise is going to
continue dealing massive muscle-fibre damage. For this, youll
need a pair of dumbbells a little heavier than your normal onerep max (1RM) for the dumbbell curl. Hold the dumbbells in a
neutral (hammer) grip at the bottom. Move one dumbbell in
front of your body so the end is resting on your thigh.
EXECUTE: To begin, use your leg to powerfully kick that
dumbbell up into the top position of the curl with your forearm
fully supinated, palm facing up. This method is going to allow
you to do what is essentially a self-spotted negative. Perform
an eccentric-focused rep from there. The key for successful
eccentric training is that its not just about lowering the weight
slowly. You have to fight gravity all the way, actively trying
to curl the weight up as the weight bears down. This active
resistance is what causes maximum muscle damage. Alternate
arms on each rep and perform four to six reps on each arm.
If you can do more than six reps with some degree of control,
youre not using enough weight.
Supinated Dumbbell Farmers Walk
flexed arm hang
B
Superset: Supinated Dumbbell
Farmers Walks and Flexed Arm Hang
SETUP: The first exercise of this superset hits the biceps
hard with absolutely no curling involved. Grab a pair of
heavy dumbbells this should be a weight youd normally
use for heavy curls (though lighter than what was used for
the previous exercise) and hold them beside your hips
with palms forward. That supinated position is key, as that is
what puts the resistance on the biceps.
EXECUTE: Walk for 40-to-60 seconds or more. Every step
you take places constant tension directly on the biceps,
putting them under heavy resistance for far longer than
youd normally be able to bear during a set of curls. For the
second part of the superset, finish your walk in front of the
chin-up bar. Jump up into the top of the chin-up and hold
in a flexed arm hang position, squeezing the biceps hard for
as long as you can, then fight the negative all the way down.
ARMAGEDDON
Decline Close-Grip Bench Press
SETUP: This exercise is one of the single best overall
mass-builders for triceps. The angle of your body
allows the use of maximum weight while the position
and leverage is easier on your shoulders than the
flat-bench version. If you dont have a decline bench,
put a plate under the end of a flat bench to get at
least a slight decline. Go relatively heavy on this
exercise, aiming for four-to-six reps per set.
EXECUTE: Take a shoulder-width grip (no closer)
on the bar and unrack it. Lower the bar under control
to your lower rib cage. On the way down, keep your
elbows tucked in fairly close to your body. They
dont need to be tight up against your side, but they
shouldnt flare out wide either. Pause briefly at the
bottom to reduce the elastic tension on the triceps
so the muscles perform more of the actual work. As
you press up, focus on pushing with the heels of your
hands to maximise the loading on the triceps.
SCAN WITH
YOUR IN-SITE
APP TO CHECK
OUT AXEL
ALVAREZ
JRS CLASSIC
PHYSIQUE
POSING.
A
Body weight Triceps Extensions
SETUP: To really develop the long head of the triceps

(the biggest head that makes up a substantial portion
of the mass of the triceps), you need to work with
your arms in an overhead position. This exercise puts a
massive stretch on the triceps in that overhead position
and only requires your body weight.
Youll need a bar set about two to three feet off the
ground (a Smith machine bar or an Olympic bar set on
the rails in the power rack work well). Set your hands on
top of the bar with a false grip (thumbs on the same side
as fingers). Set your feet about three-to-four feet away
from the bar.
To maximise the stretch on the triceps, once you
have your hands set on the bar, externally rotate your
shoulders. This means rotating your arms so that the
insides of your elbows are facing up. This prevents your
elbows from flaring out to the sides during the exercise
and reducing the stretch.
EXECUTE: Keeping your body stiff and slightly bent at the
waist, bend only at the elbows and lower your head under
the bar. Hold that stretch position for a few seconds, then
extend back up. You can adjust the difficulty by moving
your feet closer in, which will make it easier, or further
away, which will make it harder. Moving the bar up also
makes it easier, while lowering the bar makes it harder.
D
In-Set Superset: Lying Triceps Extensions and Close-Grip Bench Press
SETUP: This is a combination exercise using a method

I call In-Set Supersets. For this combo, youll alternate
reps of lying triceps extensions and close-grip bench
presses. The two exercises share the same top position,
making it very easy and natural to switch between them.
(Youll use the same EZ-bar for both exercises.)
EXECUTE: Select a weight you can get at least 10-to12 reps with on the extension. Lower the weight to your
forehead, then extend back up. Dont let your elbows
flare out to the sides. Once youre back in the top
position, lower the weight to your chest in a close-grip
bench press, then press back up. After that, return back
into the extension. Repeat these alternating reps for
five-to-eight reps on each exercise (10-to-16 total).
Since the extension is the weaker exercise, end the

set once you get near failure on the extension. Once
you cant do any more extensions on the last set, rep
out with as many presses as you can. Its a stronger
exercise and will allow you to get a few more reps with
the same weight.
B
Facing-Away Incline Cable Pushdowns
SETUP: To finish off your triceps, this final exercise

is going to put a massive peak contraction on them.
Attach a straight handle to a high pulley and set an
incline bench facing away from the pulley.
EXECUTE: Reach back up and bring the bar to the
top position of a pushdown, with your elbows fully
flexed. Extend your arms and push down until the
bar contacts your thighs. Keep your elbows tucked
into your sides through the entire push. Hold the

contracted position and squeeze the triceps hard
for several seconds at the bottom of each rep. Your
triceps will get no break and will be under constant
tension for the entire exercise. As well, the facingaway position forces your body down onto the bench,
so there is no cheating via body movement, which can
be a tendency with the standing pushdown.
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7 life lessons Ive learnt

from competitive bodybuilding
By Josh Dickinson
Itiseasytothinkthatrockingthebodybuildingstageisall
aboutfaketans,brightlightsandbulgingbiceps.W atpossible
lifelessonscouldyoueverlearnfrombeingacompetitive
bodybuilder?Well,youknow,its notallaboutfaketansandbiceps!
f you asked someone outside the loop to define a

bodybuilding competition, a typical response would be
big stage, fake tan and flexing biceps. But as athletes,
we know there is so much more to it.
There is so much more to be gained from being a
competitive athlete, where you will not only grow your
physique but, quite possibly, grow to become a bigger person.
I know for me, personally, I wouldnt be the person I am
today if I didnt take the plunge back in 2001.
For myself, being a competitor has opened up a major
can of whoop-ass on my life all for the right reasons!
I honestly believe that my lifes direction has been
influenced by taking some of the important lessons Ive
acquired on stage and continued with off the stage.
POSEDOWN!
Competition is never about the

actual trophies. To subjectively put
a price on your self-worth via a $10
piece of plastic? Please.
Competition means many things
to many different people. And
the most successful competitors
I know focus on what the trophy
represents rather than what it
actually is. The trophy is the
representation of the journey, the
pain, sacrifice and success from
setting your goal to its achievement.
We all want to be winners. But
at the end of the day, if you dont
come first, its not a big deal. It still
doesnt change the fact that you
faced your challenges head-on and
made it to the stage.
Lesson learned:
Competition is
about more than the
immediate rewards.
There is nothing wrong with

striving to be the best version
of yourself as possible.
Set a goal outside

your comfort zone.
Diep Nguyen
1. Its not
about plastic
trophies
2. Its great to set a goal

outside your comfort zone.
The day you set a goal of competing,
you are making an agreement with
yourself that you are capable of
more. The desire to compete doesnt
need to be fuelled by some big,
elaborate life plan. You may want
to compete simply because you
want to experience competition.
And for some people, they want
validation. Not from peers, but
from themselves. After training
consistently for a few years, you
want to know that the effort,
the consistency and sacrifice
has all been worthwhile, that

you are making progress.
The best way to create the
applications needed for progress is to
push past comfort zones. When you
know that you are about to put it all
on the line, and to be judged for your
efforts, your consistency and your
focus is extremely motivating.
Lesson learned: Often, your

next level of success is achieved by
constantly setting goals that are slightly
out of reach, and then just going for it.
3. Its only ever about YOU

and no one else
Competition is defined as the activity or condition of striving to
gain or win something by defeating or establishing superiority over
others. And yes, with a bodybuilding competition, we are being
judged against our fellow athletes on stage. We are all striving for
first place but theres a catch. That catch is, this is a subjective
sport. There is no absolute that you can be determined as the winner
by, as there is in a performance sport (e.g. lunging over the line in the
100-yard dash).
You are simply being assessed by how you are presenting your
months (if not years) of diligent work, against your fellow athlete, via
multiple personal, subjective decisions.
Therefore, the best chance you have in creating an absolute
decision is to present yourself as the clear winner. Subjectively, the
judges will have no other choice than to award you with victory.
In the end, youre really

only competing against
yourself and nobody else.
Ron Avidan
Lesson learned:
At the end of the day, you are competing

against yourself your goals, your journey and trying to achieve
your expectations. These are the only things we have in our control,
so we should spend more time focusing on what we can control
and less time on what we cannot.
Through comp-prep, you

learn about yourself.
4. Success is the journey,

not the destination
Ive spoken to many competitors who have said that at the end of the day,
the competition is almost an anti-climax to their content preparation.
How can that possibly be when we are so focused on working towards the
end goal? Because the REAL enjoyment is achieved via the journey, not
just the destination.
While many may see weeks and months of preparation as arduous, we
embrace the process. The day-to-day grind gives us purpose and the end
result is merely the finalisation of the (current) end goal.
Lesson learned:
Silvio Morelli
There is so much to be gained through the journey

itself, day to day, week to week and month to month. It is a hell of a long time
to simply ignore while focused on just an outcome. The competition isnt only
a one-day event. Rather, every day you succeed is a daily competition won.
POSEDOWN!
5. You learn
resilience and
tenacity
Lets face it, no matter how you prep, the
journey is going to be challenging at best.
Know that you are going to face many
obstacles and tough times along the way.
You are going to question whether youre
good enough; you are going to question the
purpose of it all. But as the saying goes, tough
times build tough people.
Through your prep you are going to build
incredible resilience and tenacity. The
enhanced capacity to recover quickly from
difficult tasks things that would be an
insurmountable roadblock will seem to be
much more easily navigated when you have an
impending goal.
And it is very common for this quality of
being very determined to carry over into other
aspects of your life. All of a sudden, the neverending demands from outside influences
seem more manageable and you become more
efficient at getting more done.
Competing gives you

a personal challenge
like no other.
Lesson learned: The physical pursuit

of perfect is just a small drop in the ocean
compared to how you can grow mentally
through your preparation. The challenge is
real, the angst is real and the GROWTH is
very real!
Time is no object
for Kevin Levrone.
6. Its never
too late to start
Its one of those things we may wonder: Have I left it too late? No matter
your age, we always wonder: Am I good enough? and Should I wait?
Wait for what? There will never be a perfect time to start more so than
right now. If this is something you want to do, then get your goals sorted,
your plan designed and act upon your impulse. Be outstanding.
When it specifically comes to age, bodybuilding is unlike any other
physical pursuit, where the hands of time dont seem to apply to us the
same way it influences other sports. Commonly, past 30 you are entering
the twilight of your sporting career. By 40, you would be defiantly out
of the elite game or have dropped back to a more social level. But look at
Dexter Jackson: at 46 years of age, he is in the absolute shape of his career,
cleaning up Arnold Classic after Arnold Classic. And the Maryland
Muscle Machine, Kevin Levrone who, at 52, is about to make a comeback
to the Olympia stage! So as you may be sitting here thinking, Is it too late
to start? NEVER! Why are you wondering? If you want to, go for it!
Diep Nguyen
Lesson learned:
If you want something, go for it! You will never

regret stretching your comfort zone and giving it a go. You will only ever
regret missing your opportunity.
Bodybuilding has a tight-knit
community of supporters.
7. Express
gratitude
and give back
Danny DMello
When you go to a show, what do you

see? Im there to watch the awesome
competitors for one, but what else
do you see? You will notice a tightknit community of people focused
on giving back. From the back stage
helpers, the judges, the door staff and
everyone else involved with running
the show, you will find they are there
because they want to give back.
They are there supporting the
athletes and creating opportunities
for the next wave of people coming
into the sport, for those athletes who
work up the courage to get on stage
and compete.
And that is really cool! You will
find there is a certain camaraderie
that extends way past the stage and
into everyday life. You will witness
that those giving their time at
the show also give their time and
knowledge to people every other day,
be that in the gym, online or any other
opportunity they may have.
Lesson learned: Experience

grows bigger people, and it is a special
quality to be magnanimous.
DANNY
HESTER
HIS TIME
TO SHINE
AGELESS DANNY HESTER, 47, TAKES AIM AT THE INAUGURAL
PRO CLASSIC PHYSIQUE TITLE AT THE 2016 OLYMPIA.
BY LONNIE TEPER PHOTOGRAPHY BY BINAIS BEGOVIC
DANNY HESTER
DANNY THAI HESTER strolled
gingerly down Rose Avenue in Venice,
California, on a warm, breezy late
June afternoon. He was headed for the
celebrated eatery the Firehouse, not
only to down meal number five for the
day, but to do a sit-down interview with
a magazine reporter.
Born in Thailand to a Thai mother
(thus, the middle name) and German/
Cherokee father, Hesters family moved
to Ventura, California, after his dad,
a member of the CIA, died in a plane
crash during the Vietnam War. His
grandfather on his mothers side was
the police chief of Bangkok.
A star on the wrestling mat during
his high school and college days,
Hester was given the moniker Hester
the Jester by a reporter for his antics
around Golds Gym over the years. But
he was in a more subdued mood for
this summit.
Easy to understand why: The
47-year-old, who has placed a stop
sign on the aging highway, was leaving
for Memphis, Tennessee, in a couple
of days for the Dexter Jackson Classic,
where he was looking to make it two
wins in a row in the newly formed IFBB
Pro Mens Classic Physique division.
To refresh your memory, the 56,
170-pounder (77 kg) became the firstever winner in the category when
he topped a field of 21 at Veterans
Auditorium in Culver City, California,
last March. With only three weeks of
prep and hampered by a neck injury for
the previous few months, Hester was
actually talked into doing the show by
US Iron Man publisher Binais Begovic.
Hester outpointed noted vets
Darrem Charles and Stan McQuay,
second and third, respectively, to qualify
for a trip to Las Vegas in September as
Classic Physique makes its Olympia
debut. Both Charles and McQuay
qualified soon after to earn a rematch
with Hester, among other standouts
who will be onstage in Sin City.
Hester feels Classic Physique
will flourish sooner than later in the
industry, and he is confident he will be
wearing the inaugural Classic Physique
crown when the judges votes are tallied
at the Olympia. Considered by many as
the poster child for Classic Physique
with nearly flawless symmetry, Hester
is thankful for the birth of the new
category, but isnt afraid to speak up
when discussing ways to improve the
young division.
SCAN WITH YOUR

IN-SITE APP TO GET
BETTER ACQUAINTED
WITH CLASSIC
PHYSIQUE CHAMPION
DANNY HESTER.
DANNY
THAI
HESTER
AGE: 47
LIVES: Venice, CA, USA
PROFESSION:
IFBB bodybuilder, inventor,
celebrity trainer
FAVOURITE DRINK:
Ice-cold coconut water
GO-TO WEBSITE:
Instagram, Facebook,
ironmanmagazine.com
DESERT ISLAND
EXERCISES: Squats,
dips, and rows
BINGE TV SHOW:
Ancient Aliens on
History Channel
ULTIMATE VACATION:
Fly on a G6 jet and travel
the world looking at
ancient ruins with my wifey
FAVOURITE CHARITY
OR CAUSE:
Animal rescue
SPONSOR: God
INSTAGRAM:
@dannyhester
DANNY HESTER
I LIKE BEING
IN SHAPE,
ESPECIALLY AT
MY AGE. ITS MY
BUSINESS CARD.
LONNIE TEPER: Before we get into

the Classic Physique, where are
you living these days? Still dividing
time between Ventura and Venice?
DANNY HESTER: Not so much. I
have a house in Newport Beach and just
rented a place in Sherman Oaks. I like the
Valley, its centrally located, and my wifes
a singer, so its a good place for her to be as
well. Monique is also a great cook shes
Italian so she helps my nutrition!
LT: About the Classic Physique
division. Suggestions?
DH: Change the trunks. The rules for
the trunks were vague to me, and I
thought the old-school posing trunks
were allowed. The trunks had to be black
with no company logo on the material. I
bought some diving shorts from a sports

store last year bigger than Speedos,
a bit wider and looked, as I said, like the
old-school trunks. I actually guest-posed
in those trunks at the 2015 NPC West
Coast Classic.
I didnt break any rules. The criterion
talked about the length, but not how
short they could be. There were some
complaints, but some of the other guys
had their IFBB shorts tailored to look
similar to mine. Jim [Manion] saw the
trunks I wore in a photo shoot, sent me
a letter telling me about some of the
concerns, and asked me not to wear the
same trunks again. Jim cares about the
athletes and was kind enough to send
me some official IFBB trunks to use at
Dexters contest.
LT: Your dinner has arrived: steak

and a yam, just water to drink. Ive
never seen you in bad shape since
the first time I saw you at the 1992
USA, 26 years ago.
DH: Pretty much. I like being in shape,
especially at my age. Its my business
card. Theres plenty of time to get out of
shape when you get older [smiles].
LT: Your face has barely aged over the
years as well. Whats in the water?
DH: Actually, I do drink a lot of water, so
much in fact that Im constantly having
to go to the bathroom. I go so often people
think I have a prostate problem. I checked
I dont [laughs]! I try to keep my stress
levels low as well; I laugh at silly things,
even at myself. Stress ages you.
When I worry, I exercise and it makes

me feel productive and in control. When
Im mad, I try to be around pets, or animals
in nature, especially moving water, like a
stream or the ocean. Its calming and gives
me such peace and centering to my soul.
Thats why we all need to adopt a pet from
a shelter. There are so many animals in
need of good, loving homes.
LT: Youre at a seminar. One of
the fans asks you to explain the
difference between bodybuilding
and Classic Physique. Your reply?
DH: In recent years its come down to
having shredded glutes or not having
shredded glutes. I lost several shows
because my glutes were not as shredded
as the guy who beat me, even though I
had a much better overall physique.
In pro bodybuilding its about size
and shredded glutes. And getting
body fat levels down that low to have
shredded glutes isnt very healthy. That
became more important than symmetry.
Hopefully, things will reverse in Classic
Physique, with symmetry being much
more important than big, freaky muscles
with huge veins popping out all over.
LT: Has your training changed since
youve switched divisions?
DH: Yes. I dont have to put on more size,
which is good, because I have small joints
not having to go so heavy is better for
my joints, and I want to look good as long
as I can. Taking things to the limit, or
past it, all the time has taken its toll on so
many competitors. I concentrate on my
weak points, with hopes of obtaining as
balanced a physique as possible.
LT: Were you a muscular kid?
DH: Yes, I was. I wrestled in high
school and college, did gymnastics
and martial arts. All of my sports
were individual. Theres way too
much politics in team sports. My first
poster up on my wall at home was of
Bruce Lee, who was totally shredded.
I wanted that look. Then when I saw
Pumping Iron I started lifting weights.
I remember taking down the poster of
Bruce Lee and putting one up of Arnold.
That was my transition [laughs].
LT: What do you think about the
future of Classic Physique?
DH: Its here to stay, but I think, in
addition to changing the style of the
trunks, the name should be changed to
Classic Bodybuilding and the weight
classes should be raised a bit. My limit is

170; I think 175 would be better. Maybe
follow the same weight classes as the
NPC follows now at the Nationals.
I think they kept the weight down
because they hope that a lot of the more
muscular Mens Physique competitors
will make the switch. Sadik Hadzovic,
second in the Olympia Mens Physique,
is switching to Classic Physique. There
are several others as well, and I think
that number will grow. Then again, what

would that be saying about bodybuilding,
that its not about classic type physiques?
Despite the emphasis on size and
striations, there are still some beautiful
physiques in bodybuilding, like Dexter
and Shawn Rhoden to name a couple.
LT: What do you do, training
wise, thats different from most
bodybuilders?
DANNY HESTER
I REALLY
DONT HAVE A
SET PROGRAM,
I TRAIN WHAT
I THINK IS
NECESSARY
AT THAT TIME.
DH: I dont take time off like a lot of

them do. I try to stay in good shape
photo shoot shape all year round.
Im unconventional compared to
most competitors in that I dont count
calories, fats, protein or carbs. I do keep
my carbs low as much as possible. I have
to have more protein than carbs.
LT: Does being 47 have as much to
do with training lighter these days
as your lower weight limit?
DH: Yes, it does. I have to be more
careful about preventing injuries.
However, forced to not go over 170
gives me the chance to concentrate on
improving certain areas of my body
without risking injury. If I do feel an
impingement, by going too heavy, for

example, I will take that day off and
double up on the body part I missed
when I feel better. There are days
when I miss the gym due to business
obligations, so Ill make it up. Im going
to hit arms three times today.
LT: Do you do less cardio now that
you weigh less?
DH: I probably do more cardio. Prior to
a contest, I do the treadmill at medium
speed at a 30 per cent incline an hour
a day, five days a week. It really hits my
glutes, hams, and calves as well.
LT: What is your workout schedule
like these days?
DH: I try to train every day, but, as I

said, I will miss days here and there if
something comes up that becomes my
day or days off. Then Ill try to make it
up with two, sometimes three, workouts
on the same body part on the same day.
I really dont have a set program, I train
what I think is necessary at that time.
I guess saying I hit a body part every
five days would be accurate most of the
time, but nothing is set in stone when I
go to the gym.
LT: Okay, then what is your
favourite exercise for each body
part?
DH: Legs: single leg press, knees
outward. Hams: seated leg curls. Calves:
News events training nutrition photos and more!
DANNY HESTER
calf raises off of leg press. Biceps:

hammer curls and triceps, triple
overhead cable extensions. Rear delts
and shoulders: reverse peck deck. Chest:
dips leaning in. Abs: seated leg lifts, feet
together knees apart. Abs and obliques:
twists, 35 reps.
LT: Most people dont know of
your impressive, varied background:
Registered nurse, where you
worked in a state mental institution;
correctional officer in the state
prison system; entrepreneur,
creating G Flex [a portable complete
body workout system] among
other projects; celebrity trainer; and
former gym owner. Anything else
youd like to share?
DH: I come from a large family, with
three brothers and two sisters. I dont
like bullies. If youre mean, I gravitate
towards the underdog. For some reason,
successful people seem to gravitate

towards me. I love animals, as you know,
and when I lost Elvis, my mini-Doberman
pinscher, a year to the day from my
Classic Physique victory, I felt like Id lost
a son since I dont have any children.
LT: Sounds like you have a heart that
matches the size of your muscles.
Does that mean you wont mind
where you place at the Olympia?
DH: No way! That contest is mine to
lose! I have the symmetry to win if I
come in the way Im capable of. Im only
170 pounds, but I look bigger because
of having small joints. When I saw
the photos of my shoot with Binais,
I thought I looked about 185 to 190
pounds (8486 kg). Im very confident
Im going to win it.
LT: Speaking of that shoot with
Binais, how was it?
DH: First off, I want to thank Binais

for being so supportive of me through
his magazine. The shoot took place
early morning in Manhattan Beach
[California]. I like shooting with
Iron Man because Binais is a good
photographer, knows what he wants,
and is fast. He lets me try different
ideas that I feel comfortable doing. We
were done in three hours, while most
other photographers would take all day.
I didnt even eat or get a pump he
wanted me to look relaxed and enjoy the
process. The weather and water were
warm. Bodybuilding in sunny Southern
California is a great combination!
LT: Any advice for up-and-coming
competitors?
DH: Be patient. Enjoy the journey and
dont worry about your placings in
contests. Your time will come, just like
mine did.
The Muscle
Hustle
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GO PRO
Taking Tech Stock
By Thomas DeLauer
Photo: Eric Wainwright
Relying on fitness technology can make your training better, but it can also make it worse.
The days of trusting your own judgment

and your own process when it comes
to dieting are beginning to come to an
end. Personally, I sit at the tail end of an
era where wed rely on only the mirror
and our willpower to dictate where we
go with our training. Nowadays, there is
so much in the way of technology that
does this for us, its beginning to take
some of the mad scientist guesswork
out of building our bodies. I am here
to submit this question: Is the advent
of fitness technology impacting our
training in positive or negative ways?
Allowing for accountability

With products like MyFitnessPal, Lose
It!, and a multitude of other training
and diet apps, the ability to chronicle
your food intake and training is right
in front of us at all times. The advent of
such technology allows for just about
everyone to become their own diet

expert and to truly hold themselves
accountable. In the grand scheme of
things, this is great!
But with such readily available
access to technology, it can begin to do
the job for you a little too well. For the
person who would ordinarily need to
become very in touch with themselves
to find success, technology can stand
in the way of learning how foods react
with their bodies or how a certain
food may impact their physique and
even their mind. Eating and logging
simply becomes part of the daily data
input and can get muddied along with
other countless metrics and mental
spreadsheets. In a sense, it takes the
true understanding of what they are
eating out of the equation.
Now for others, chronicling food intake
with technology becomes something that
helps them understand what they are

doing. There are people who are simply
wired in such a way that seeing what they
eat and tangibly logging it is the only way
that it will truly register in their minds.
For these kinds of people, it can take
the guesswork out of the equation. For
others, that same guesswork can make
bodybuilding a fun challenge.
A change in the industry

Gurus, coaches, trainers, icons. Do we
need to listen to them anymore, or is
the power really in our own hands now?
The internet has made it so
information is accessible everywhere.
Information on how to get healthy,
information on how to get ripped, even
information on how to do workouts with
your dog (okay, that was my video). One
would think that this would allow for
us to have all the information we could
GO PRO
IM PRETTY CONFIDENT
THAT THE PIONEERS OF
OUR SPORT WOULD BE
DISGUSTED WITH THE LACK
OF TRUE CONNECTION THAT
WE HAVE WITH OUR BODIES,
AND UNFORTUNATELY, MUCH
OF IT CAN BE ATTRIBUTED
TO TECHNOLOGY.
ever want and apply it accordingly,
right? Wrong.
Obesity rates are at an all-time high,
people are even more confused about
what to eat than ever and people by and
large arent getting much healthier. I can
only speculate, but I think this is due in
part to what is called analysis paralysis,
or information overload. There is so
much information there, we dont know
who to trust. We just become rampant
consumers of information without ever
putting a plan into effect.
If you look around or really start
paying attention to how people react to
motivation and intention, you will quickly
see that people love the idea of getting
healthy, or they love the idea of getting
motivated, but that idea rarely become
execution. This is big business for
technology, but not big business for the
overall end goal: getting fit and healthy.
Am I saying that technology is hurting
our goals and our results? Heck no.
There are many ways that it helps us and
gives us that extra bit of knowledge that
we need to get through the workout or
the daily grind of a diet. But there are
a lot of goals that can be impeded by
technology, and it all comes down to
your mindset and how youre ultimately
wired. You need to make an honest
assessment of your relationship with
technology. Are you messing around with
your smartphone because its enhancing
your training, or is it distracting you from
doing genuinely hard work?
Distraction in action
Let me finish this text and then Ill do
my next set.
Do you get upset with the guy in
the squat rack who is more focused on
Instagramming a picture of his quad
pump than he is with finishing his set?

This is where technology can begin to
really get in the way.
There is no doubt that there is a fair
level of distraction when we talk about
logging our workouts or food. That
disconnect that I mentioned earlier is so
subtle, yet so critical to whether or not
we succeed with our goals.
At the end of the day, we have to
remember that this is a sport or hobby
that is all about being in tune with your
body knowing how it operates and
what makes it tick. If the breaking of
continuity in your thought is caused by
your phone, you may want to rethink
some things. Im pretty confident
that the pioneers of our sport would
be disgusted with the lack of true
connection that we have with our
bodies, and unfortunately, much of it
can be attributed to technology.
With that said, however, its once again
all about mindset and how its framed
in your brain. If technology is used as
a stepping-stone that helps you get to

that next level of health and fitness, then
more power to you, because you have
managed to identify where you can use it
to your true advantage. But I invite you to
be a bit more introspective and identify if
it is helping you or hurting you. There is
a truly fine line.
To be clear and honest, Im no saint
when it comes to this. I have been
sucked into the world of technology
to the point where it has affected my
workouts. In fact, thats what prompted
me to write this column. For anyone
who is truly trying to get the most out of
their diets and their training, I urge you
to be aware, be mindful and understand
where technology lifts you up and where
it holds you down.
CONNECT WITH US
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T
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WORK
Warning: This routine is old school,
requires only one piece of equipment and
is guaranteed to push you to your limits.
By Mark Robinson
Photography by Noel Daganta
Model: Mark Robinson
first performed this routine in

our 360Health headquarters on
the Gold Coast simply as a trial
to test just how much one can get
done with only a box and a motivated
body. The results surprised me. I
have since trialled this on my clients,
all with varying levels of physical
ability, and each have had equally

beneficial results across fat loss and
muscle definition.
The following eight exercises are
to be performed for two minutes each
with a one-minute rest in between.
We begin with step-ups, which act
as a warm-up too, before progressing
to high-impact, explosive box jumps

followed by triceps push-ups and
abdominal knee-ups, and then
returning to leg strength and balance
for single-leg squats. We then move
onto triceps dips followed by doubleleg squats for heart rate and finish
with biceps-pumping curls.
S
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BOX
This is the perfect warm-up to activate the power
muscles of your legs as well as get the heart rate up
into an immediate fat-burning phase. Step-ups switch
on your glutes, quads, hamstrings and calf muscles,
and the repetitive motion of stepping up and down
with increased speed and precision will increase
your heart rate for the exercises to follow. Lead with
the same leg for the first minute and then swap to the
alternate leg for the second minute.
GET ON THE BOX
S
P
M
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J
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O
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This is the movement that I believe to be the
optimal definition of a plyometric exercise.
The box jump forces the body to go from a
state of inertia to rapid velocity and back again
within two seconds. It challenges the norms of
training tempo and brings together physics of
force. It has the potential to elevate heart rates
to near maximal capacity (roughly 220 minus
your age) within just a few repetitions, as well
as testing your fitness in terms of recovery
speed: the time it takes your heart rate to
return to a normal resting state.
In addition to all these physiological
attributes, the cognitive activation is perhaps
the greatest asset of the box jump. What
do I mean by this? Firstly, the amount of
brain power required to literally get over
(or on top of) the hurdle that stands in
front of you triggers your inner fears and
self-doubts, questions your ability and thus
challenges your mind as much as it does your
physiological power.
I remember not long ago getting ahead
of myself and progressing to a jump height
that I was not quite ready for. In this case, I
felt my mind got ahead of my physiological
capabilities and attempted a wall jump. I
believed I could do it but, in fact, I neglected to
respect the inherent danger.
Of course, I landed the first couple, which
only eases the danger aspect more and
increases self-confidence, but it wasnt long
before I became complacent and missed the
landing ever so slightly, causing a gashing
wound to my shin. So, danger is inherent in
this exercise and I recommend beginning with
a box height you are confident with, learn your
capabilities and then naturally progress to
your optimal skill level.
Technique begins from the slow squat
required before the launch or jump. This is
elastic tension, like an arrow being pulled back
by the bow. Aim to jump at a height of at least
30 cm above the target to allow yourself to
then come down to a landing in the centre of
the box, as opposed to just reaching the target
with your toes on the edge.
The more advanced you get, the quieter the
landings will become as well. Youll start to
absorb the pressure through your legs with a
semi-squat as your feet land softly on the box.
S
P
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S
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P
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C
I
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Performing push-ups with a narrow grip shifts
the primary muscle activation from the chest to
the triceps. As the triceps are a smaller group of
muscles, it makes this exercise a whole lot harder.
Using the box to provide an incline also incorporates
the anterior deltoids of the shoulders and the upper
pecs. Of course, you can also swap this exercise
around and have your feet up on the box to provide
for a decline push-up, which further activates
the deltoids, sending a heap of blood flow to the
shoulders and triceps, causing extreme vasodilation
and achieving a maximum muscle pump.
Technique tip: try to keep your elbows pointed
directly behind you rather than in traditional pushups, where your hands are wider and your elbows
flair outwards. I also recommend trying to keep your
head facing forwards rather than dropping it down
to the floor, and lastly switching on your abdominal
core muscles, which also helps maintain a strong
lower back throughout the two-minute station.
GET ON THE BOX
EE-UPNAL
DOMI
VERSEES
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A very well-suited exercise for a box, knee-ups target the lower abdominals
when performed correctly. I believe its vital to maintain a slow, controlled
tempo on these in fact, that goes for all ab exercises. Rather than counting
the reps to see how many you can do, you are far better off training your abs
to a set timer, like in this instance for two minutes. The actual number of reps
is not important compared to the quality, which usually relies on you slowing
down and facilitating a mind-muscle activation.
Sit right on the front edge of the box and lean diagonally back on your
hands. Extend your legs diagonally downwards until your heels almost reach
the ground, pause and then return your knees towards your chest. Maintain a
stiff upper body, meaning you should not be crunching forwards; rather, try to
keep leaning diagonally backwards for a greater lower abdominal stimulation.
S
T
A
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Q
S
G
E
L
E
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SING
These are perfect for increasing

overall squat strength to break
through plateaus and reach new
PBs. This exercise forces you
to train each leg equally hard
and allows you to find any lack
in power or strength through
an individual limb. Once that is
corrected for, invariably your
overall strength is maximised.
Begin with shallow squats,
one leg bent behind you and your
upper body leaning forward for
equilibrium between upper and
lower body. Progression to deeper
squats will incorporate more of
the glutes and smaller stabilising
muscles such as the tensor fasciae
latae muscle, which is important
for balance and control. Once youre
confident with this, you may wish
to advance to weighted single-leg
squats by holding a dumbbell in
each hand.
GET ON THE BOX
S
P
I
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S
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Triceps dips off a heavy box are as good a triceps exercise as
any. Each of the three triceps heads are worked in addition to
the chests major and minor pec muscles. Maintain strict form,
where your hands are placed on the edge of the box behind
you at shoulder-width apart. As you dip, keep your arms
narrow with your elbows going directly backwards rather than
outwards. I recommend keeping your butt and back close to
the box and pushing up in a diagonal direction back towards
the box for an extra squeeze through the triceps and chest.
E
L
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Simply standing on the box,

perform deep squats for
two continuous minutes
to raise your heart rate and
fat-burning results. Though
this may sound like a basic
exercise, having already
completed the prior six
exercises, this station can be
rather tough when performed
with maximum intensity.
Remember to switch on your
core muscles throughout
to continue achieving an
abdominal workout.
SCAN WITH YOUR

IN-SITE APP TO CHECK
MARK ROBINSON
AT ARNOLD CLASSIC
AUSTRALIA 2016.
GET ON THE BOX

Correct nutrition
for this box routine
You dont require the box for this, but since it is really the only individual
body part you have not trained yet in this workout, I found it ideal to finish
with a quick biceps pump. Alternate arm dumbbell curls with a supinated
grip at full flexion to give the forearms and both bicep heads a complete
working over for growth. Remember, form is everything here so do these
in a slow and very controlled fashion with a complete mind-muscle
connection. Keep a vision in your mind of what you are trying to achieve!
Being an accredited dietitian, I

enforce the importance of correct
nutrition, especially around training,
to actually reap the rewards you
deserve from the all the hard work
put into your sessions. Nutrition is
the key to your physical results and
this fact is exaggerated by the choices
you make pre, during and post your
training sessions.
The pre-training meal is to provide
yourself with the correct type of
energy to, firstly, lift your performance
effort and then secondly to sustain
that effort throughout the entire
workout. This largely revolves around
the type and quantity of carbohydrates
you choose: a combination of fastacting (high GI), simple sugars for
the initial burst in effort levels, as
well as slow-acting (low GI) complex
carbohydrates for longer-lasting
energy, whereby glucose is transferred
into glycogen, stored in the muscles
and liver, ready for use once the simple
blood sugars have been depleted.
During this high-intensity box
routine session, I highly recommend
the use of branch chain amino acids
for a potent dose of pure muscle
food. BCAAs are a combination of
three essential amino acids leucine,
isoleucine and valine which together
make up one third of muscle mass.
These are quickly digested into muscle
fibres to delay the onset of fatigue
by way of buffering lactic acid, thus
improving strength and stamina.
Immediately after training,
your nutritional priority
should be protein intake.
Protein is, of course, necessary for
muscle recovery, growth and definition
but the timing is important as groups
of muscle fibres split apart and
individually undergo micro-tearing
during a workout of this intensity and
require protein filling within 20 to 30
minutes, while that muscle pump is
still present. Thus, the protein is acting
like a glue to patch the fibres back
together; the collective group of fibres
making up a muscle is made larger with
the presence of the glue-like protein.
The specific choice of protein
is important at this time as well. I
would definitely recommend whey
protein isolate, as it is the purest of the
protein forms with the highest muscle
absorbability rate.
Vi i
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4 0 o
HYBRID TRAINING
The Orphans
By Eddie Avakoff
You ever learn a great exercise but

then dont know where it fits in your
routine? Take face-pulls, for example.
Are face-pulls saved for shoulder day?
Or because of its benefit to the bench
press, is that something deemed for
bench/chest day? And what day do
forearms fall on?
First, its important to acknowledge
that these secondary muscle group
movements are indeed worth doing.
Dont pass on them just because the
dont fit in the conventional five muscle
groups that most people target: legs,
chest, back, shoulders and arms. The
traps, forearms and neck extensors are
just as important to target as primary
muscle groups for both performance
and injury-preventative reasons.
Often, an athlete may have every
intention of targeting these muscles
but then fails to do so due to time or
energy. So how do we fit them in our
routine? There are a few practical ways
to do this.
First, you could dedicate a day of
the training week for secondary muscle
groups. Lets say youre on a Monday
through Friday training schedule I
see benefits in placing this kind of
training day in the middle of the week
especially if you were planning on
Thursday being a compound movement
day, like deadlifts. Secondary muscle
groups are isolation movements,
therefore allowing the posterior chain
to take a rest for that day of training.
Assuming the posterior chain had
been used Monday and Tuesday
(squats and bench press, for example),
then Wednesday would be a good
idea to rest the lower back before
deadlifts, which in this case would fall
on Thursday.
If you abide by a muscle group
routine, then allowing a day to train
secondary muscle groups to fall at the
end of the week is the best strategy.
Knocking these muscle groups out on a
low-stress workout like arm day (Friday,
in most cases) is a solid plan.
Another way you could go about
implementing secondary muscle groups
into an existing routine is by changing
Photos: Binais Begovic
Certain muscles dont fit neatly into a training week. Heres how to make room for them.
Weighted pull-ups.
the current exercises being performed

into supersets. Secondary muscles
always support primary mover muscle
groups, and those are the matches
we want for supersets. For example,
forearms are a vital component
of barbell work, especially pulling.
Therefore, implementing forearm work
in conjunction with or immediately
after a movement like deadlifts or rows
is very effective. Blast the primary
moving system and then isolate small
components of that system and burn
them out. Barbell shrugs are also a
great secondary movement to deadlifts,

rows, or even cleans.
Now am I advising you to hog both
the bench press and cable crossover
just so you can face-pull right after you
bench press? Well, yes.
Although that is a pretty awesome
superset (and I suggest you do try that,
just maybe at a time when your gym
is empty), what Im really trying to get
across is that secondary movements
should be analysed: What is the
purpose, what muscles are activated,
what planes are we moving in and
HYBRID TRAINING
where does it fit in the program?
Can these secondary movements be
implemented into existing training days
in the form of supersets or burnouts?
Or does the abundance of secondary
movements justify its own dedicated
day for them?
There was a time when hip
extension was at the utmost
importance of my training program. I
was competing in CrossFit, strongman
and powerlifting. Everything was about
exploding with the hips. Subsequently,
for a period of time, in an effort to
strengthen that aspect, there was a
day dedicated to hip extension and
everything associated with it.
Assessing movements and
muscle groups is all relative to each
individual athlete. Now, I compete in
fewer strength sports and a lot more
endurance sports: obstacle-course
racing, triathlons, MMA. For that reason,
I have a day dedicated to long dynamic
leg movements for high volume,
usually under a cardio domain such as
weighted lunges and loaded carries.
The bottom line is the nature of the
sports I compete in tailor the training
protocol that I abide by.
So what are some secondary
muscle groups, and what quality
movements can athletes perform in
order to strengthen them? Here are
some of my favourites:
Forearms: Strong forearms are
essential in so many sports grip
strength for obstacle-course racing,
holding a bar during deadlifts
(powerlifting), tightening a submission
(MMA, grappling), the list goes on
and on. Forearm and grip strength can
make or break an athlete in many ways.
Good exercises to strengthen forearms
are farmers carries, pull-ups (or
anything hanging from a bar), deadlifts
(no straps, of course) and the Hercules
hold with the cable crossover machine.
Traps: Who doesnt want to look like
Bane from Batman? Seriously. Plus,
traps certainly help with the top half
of the deadlift, especially pulling that
bar up to your hips and locking it in
place. In the same regard, traps also
help the middle section of the snatch
or clean. Heavy barbell shrugs are the
most effective movement for building
up big traps but many overlook the
effectiveness of the sumo deadlift
high pull, especially when performing
Hercules hold.
this movement with high elbows

pointed at the sky.
Calves: Dont be that big guy with
small calves. Calf raises are obviously
the best movement for calves, but
there are a lot of ways to perform
them, and some arent as effective as
others. Calves are best attacked with
time under tension, using slow deep
reps and squeezing the calf muscle
at all times. Bouncing out fast reps on
the calf machine doesnt break down
the muscle as well as slow methodical
repetitions. Calves obviously fall on
leg day, but calves are also one of
those muscle groups (like abs) that
you can work more than once a week.
Toss calves in before or after a longdistance run or in conjunction with
some HIIT sprints.
Rear delts: There is so much frontal
plane movement going on with the
abundance of functional training these
days: bench presses, cleans (most
are just doing overhand barbell curls,
though), overhead presses, incline

presses, standing curls. All of these
stimulate the front of the delts. Wheres
all the action in the rear? Rear delts
are often overlooked and an essential
stabiliser in many primary movement
patterns. Aesthetically speaking, if you
have well-developed front delts and
a flat waistland in the back of your
shoulders, then you look like a typical
frat boy. Attack the rear delts with the
reverse pec deck or perform bent-over
dumbbell rear raises.
Take these movements, ideas and
concepts with you to the gym next
workout. Maybe secondary exercises
will find new purpose in a whole
different place in the week. As always,
assess your goals and determine which
movements are best suited to help you
get closer to your fitness goals. Then
pick which movements are going to
help you as an athlete get closer to
reaching these goals. Embrace the
suck, never be content and constantly
reevaluate where youre at and where
you want to be.
WEEKEND WARRIORS
John Costelloe
My name is John Costelloe. I recently
competed at the INBA 2016 Queensland
and came away with two top-10 call
outs a second and a fifth placing.
I know this may not sound
impressive but the impressive part
is that I only prepared for one week
leading into competition. For the people
I competed against, I have the utmost
respect for them, as I have felt the ups
and downs of dieting in the brief week
that I did endure it.
I am looking forward to dieting
harder and smarter for upcoming
competitions, as I feel I could have won

the last event hands down if I had only
put proper preparation into it.
My main motivation for training is
basically the feelings I get from it; just
knowing I have improved myself and
built on my confidence is gratitude
enough for me.
Id like to share what I know
with others just so I can be a
part of their improvement.
My future goals are to get to the
WBFF world stage by competing
more and bringing determination and
MY MAIN MOTIVATION FOR

TRAINING IS BASICALLY
THE FEELINGS I GET FROM
IT; JUST KNOWING I HAVE
IMPROVED MYSELF AND
BUILT ON MY CONFIDENCE IS
GRATITUDE ENOUGH FOR ME.
dedication to my training regime and
diet. Leading up to this competition I
had a lot on my plate, as I was taking
over a new foodbusiness, on top
of business studies and real estate
studies. This leaves me very busy, but I
still managed myself well enough to get
into competition condition.
I would like to credit that to my
coach and prep coach on the day of
competition, as they helped guide me
to success. I believe training and eating
well is a lifestyle choice. If you are
realistic about being successful, you
will eat well, train well, work hard, work
smart and have fun in the process.
WEEKEND WARRIORS
Darren Burns
Lacey Blackman
My name is Lacey Blackman. Im 28

years old and live in Brisbane, Australia.
I am a bikini transformation coach,
group fitness instructor at Granite PT
and an INBA Bikini Pro athlete.
After undergoing my own lifestyle
transformation from party girl to fit
chick in 2012, I developed a passion for
all things health and fitness. I enjoyed
sharing my experiences on social media
and helping people so much that in
2014, I left my desk job to pursue a
career as a personal trainer. Shortly after,
I established my business Lean Like
Lacey, specialising in womens health and

fitness, with an emphasis on fostering
positive attitudes and relationships
towards food and exercise.
Throughout my lifestyle
transformation, I grew a deep admiration
for aesthetics and the discipline that
bodybuilders put into preparing for a
competition. I am a highly driven person
and cconstantly setting myself challenges,
so it o
only seemed natural that I progress
to thiss next stage of my fitness journey.
In June 2014, I engaged with Andrew
Deaasy, of Granite Conditioning, to
gu
uide me through my first prep.
A
After 13 weeks of hard training and
disciplined nutrition, I stepped on
stage for the very first time at the
20014 INBA Queensland Titles.
TThe sacrifice and relentless will
to gett in peak condition was a huge
accom
mplishment on its own, but placing
first in
n Bikini Novice and fourth in Bikini
Opens was definitely the icing on the
cake. Three weeks later, I went on to
place fourth in Bikini Intermediate at the
2014 INBA Australian Titles.
The experience and excitement from
my first season as a Bikini competitor
encouraged me to see how far I could go
in the sport. My goal was to place first
in an Open class division to be able to
compete for a pro card, so I undoubtedly
had my work cut out for me!
Last year proved to be the biggest and
greatest year of my life, but it certainly
wasnt without its challenges. On top
of training ruthlessly to build a bigger
and stronger physique, I was managing
my booming business, struggling with
exhaustion, and even lacked motivation
at times.
There were moments where I didnt
want to train and occasions where I
wanted to eat six packs of doughnuts.
Competing is not for the faint of heart
it requires unyielding dedication and a
burning desire to succeed. But I wasnt
going to let a little fatigue and hunger
stop me from achieving my goals.
That year, I competed in several
competitions, which continued to
improve my physique, confidence and
stage presence. At the INBA Brisbane
Classic I placed fourth for Swimwear
Model, second in Bikini Novice and
third in the Bikini Opens. At the INBA
Training regime
Monday Legs/Calves
Tuesday Back/Biceps
Wednesday Shoulders/Triceps
Thursday Legs/Glutes
Friday Back/Biceps
Saturday Shoulders/
Triceps, 20 mins HIIT
Sunday Rest
Nutrition plan
Breakfast: Two slices low carb
toast with ham and avocado
Pre-workout snack: Banana
Post-workout snack:
Oats and protein shake
Lunch: Poached chicken with
garden salad and low fat dressing
Afternoon snack: Carrot sticks
with homemade hummus
Dinner: Kangaroo steak with
sweet potato and steamed greens
Dessert: Mixed fruit salad
(apple, strawberry, orange)
All Female Classic I took home a third in
Bikini Novice and a second in the Bikini
Opens. Also at the INBA Townsville Tropix
I placed third for Swimwear Model and
first in the Bikini Opens.
My Bikini Opens placing permitted
me to enter any future Bikini Pro Qualifier
shows I was so incredibly close to
reaching my ultimate goal.
With the 2015 INBA BrisVegas Super
Show looming, I really put the pedal to
the metal during the remaining weeks
of my prep. I was so incredibly drained,
but simultaneously driven to give it
everything I had.
My persistence paid off, placing
third in the Super Shows Bikini Pro
Qualifier, while also earning my
status as a Bikini Pro athlete I was
absolutely overwhelmed with elation.
It was such a defining moment in my
bodybuilding career and certainly one
that I will never forget.
My sights are currently set on the
2016 Bali Paradise International PRO/
AM in October. In my off-season I was
well rested and well fed, so now I am
fully pumped and ready to embrace the
international stage.
WEEKEND WARRIORS
Jordan Stewart
After spending 16 years of my life in
England and growing up in the Midlands,
I made the move to Western Sydney to
pursue a better life for myself, leaving all
my family members and friends. There
was nothing for me in England. It was at
this point I grew up and discovered I had
control over my life and where it took me.
I was always a footballer (soccer)
through school until I was 19, trialling
for teams such as Liverpool, Leicester
and Nottingham Forest all to be
missed opportunities based on a torn
hamstring and various other injuries.
I never definitively knew what I
wanted to do for a career until I was
16, when I decided that if I loved sport
and fitness so much, why not gain
qualifications and pursue a career in
the fitness industry?
After gaining my Extended Diploma
in Sport, I made the move to the other
side of the world. I arrived in Australia
with my brother and had only friends
that he knew, none of my own it was
just me, 9,500 miles away from home.
I decided Id study sport and exercise
science at Western Sydney University
and this opened up a whole new world
for me in terms of education. I found
my first job in hospitality, which was not
ideal, but it was money. I knew I had to
start somewhere and I couldnt exactly
be too picky having only arrived in
Australia with $500. Eventually I found
a football team, only to be cursed with
more injuries due to my torn hamstring.
It was this necessity to gain strength
from injuries to help my football that
made me join a gym.
This is where it gets interesting.
Im the type of person who finds
something and puts 100 per cent effort
into it nothing is done half hearted. I
started weight training in July of 2014,
just wanting to get bigger, fitter and, to
be honest, to look great. I always had
an obsession with abs, with inspiration
from Greg Plitt and British fitness
model Rob Riches.
I was hooked, but I never thought
about competing; surely I was never big
enough, or could have the confidence
to get on stage and pose like that. It
was only when my brother decided to
compete that he suggested I do it with
him. I laughed and brushed it off.
I ARRIVED IN AUSTRALIA
WITH MY BROTHER AND
HAD ONLY FRIENDS THAT HE
KNEW, NONE OF MY OWN
IT WAS JUST ME, 9,500
MILES AWAY FROM HOME.
But before the end of the night,

I was persuaded to start a 12-week
prep in early July 2015 to compete in
the INBA NSW State Championships
in the fitness model category. I
prepped myself using knowledge from
university and my own research and
came in first place.
I couldnt believe it one year of
resistance training under my belt and Id
won a competition. The nationals came
next, where I came fourth. I gained
a job at Revolutions Gym in Western
Sydney, which is home to IFBB and
WBFF professionals, with a fair few
members who competed.
I knew I needed to be better to
compete against the best in Australia,
and training among experienced
professionals helped. The City
Nationals in Sydney came around in
May 2016. I prepped for eight weeks

and applied everything Id learnt from
the previous competition to this prep.
Once more I came out with first place
and earned my INBA Fitness Model
pro card.
Moving forward I am studying
to get my certificates in fitness and
to help others who are new to the
gym, sharing my knowledge and
experience. I have put my university
studies on hold for now until next
year. I will be competing in Bali in
October 2016 and cannot wait. Ive
never seen Asia and I think it will be
a brilliant opportunity to grow as a
person, and as an athlete. I would
love to pursue a career in fitness
modelling and see what I can do with
my potential the sky is the limit.
Nothing but the best is good enough.
WEEKEND WARRIORS
Melissa Green
First year competing
achievements
2015 ANB Open Bikini Model
Qld State Champs, 1st place
2015 INBA Open Bikini Model
Melbourne, 1st place
2015 INBA Novice Bikini
Model Melbourne, 1st place
2015 INBA Novice Bikini Model
Qld State Champs, 2nd place
Darren Burns
2015 INBA Swimsuit Model

Bris Super Show, 4th place
2015 INBA Novice Bikini Model
Bris Super Show, 2nd place
Fitness is my passion and I have been
a well-rounded athlete all of my life,
competing in many sports triathlons,
swimming, cycling, netball, volleyball
and long distance running all through
my schooling years. I then transitioned
my fitness passion over to gym training
several years ago, setting myself a
completely new fitness goal last year: to
compete in my first bodybuilding comp
and get my body into the best shape
of my life. I am proud to say I not only
reached this goal, but was blown away
with what I achieved in 11 months.
I set myself this new fitness goal
at the start of 2015 after returning
home from a seven-week-long Europe
Contiki holiday where I did no exercise
and overate all the delicious European
food. So I decided to dedicate 2015
to getting into the best shape of my
life. My body transformation consisted
of losing 14 kg in five-and-a-half
months and then competing in 12
different bodybuilding competitions.
I came away with multiple podium
placings, including winning the INBA
Open Bikini Model category in my
first season. I then continued on
with my comp prep and competed
in Season B last year, qualifying to
represent Australia at the INBA World
Championships in Las Vegas, where
I placed fourth in the world in the
Bikini Model Novice category. I never
2015 Asia Pacific International

Bikini Model Novice, 5th place
2015 ANB Novice Bikini
Model, 2nd place
2015 Musclemania Ms Bikini
Australia Novice, 2nd place
2015 Musclemania Ms Bikini
Australia Open, 3rd place
Bris Super Show, 3rd place
2015 INBA Swimwear Model
Melbourne, 3rd place
2015 INBA Swimwear
Model, 3rd place
2015 INBA Bikini Model
First Timers, 3rd place
2015 INBA Natural Olympia
World Championships, Las Vegas
Bikini Model Novice, 4th place
thought Id see the day that I would
be representing Australia when I
started my body transformation, but
it just goes to show that anything is
possible if you are determined and
work hard towards your goals.
This journey strengthened my
self-discipline and I learned to say no
to temptation and be proactive with
healthier lifestyle choices. I stopped
indulging in the free food and drinking
Darren Burns

Qld State Champs, 4th place
at every event that I was invited to,

and made healthy lifestyle choices.
My time management improved, as I
had to plan every single days meals
ahead of time and make sure they were
ready to go before the day started.
This is a huge commitment to make
while managing a full-time job and
training 12 times a week. It sure was
exhausting, but along this journey I
learned a great deal about nutrition
and also about the macronutrient
breakdown of the food that I eat.
Learning this information has been the
best nutritional advice I have ever had
and now that I have this information, it
will help me make better food decisions
and live a healthier life forever.
I now have my eye on the prize for
my next fitness goal, which is to win
an INBA Bikini pro card, and I wont
give up until I reach this goal. I am
more determined than I have ever
been and love a good challenge to
work towards. It gives my daily training
routine more purpose and keeps me
accountable and on my toes.
Facebook: missmelgreen
Instagram: @melgreen_x
Are you a mild-mannered citizen by
day but train like a superhero mornings,
evenings and weekends? Send in your
Weekend Warrior pics and stories to
ironman@blitzmag.com.au
THE
MINDMUSCLE
CONNECTION
Wake up sleeping muscle groups with this carefully curated group of exercises.
BY ALEXANDER JUAN ANTONIO CORTES
ithin pop culture, the idea of

hacking is a popular one.
The ability to do something in
less time and bypass the requisite work
normally involved is very appealing.
With muscular growth, however,
there is no way to hack your way to
greater gains. Even with hormonal
enhancement, its still a time-dependent
process. That said, it is possible to
effectivise your training, and the more
effective your training is, the more
consistent your results will be.
So if we cant hack muscular growth,

what can we hack with training? The
mind-muscle connection. Or more
technically, neuromuscular innervation.
For many years, the mind-muscle
connection, or MMC, was considered
something of a myth. While the idea
of using mind power to contract and
control the muscles wasnt an insane
idea, there wasnt much clinical
evidence to support it. Over the last 20
years, though, there has been a major
expanse in neurophysiology. A greater
MIND- MUSCLE CONNECTION

understanding of how the brain works has
led to an improved understanding of the
relationship between the body and brain.
The muscles ability to contract
is something that can be consciously
controlled, and along with neuromuscular
drive, the brains ability to electrify
a muscle with neurons and forcibly
contract the fibres can be trained and
improved. When old-school bodybuilders
spoke of feeling the muscle work, it
wasnt broscience, but rather an intuitive
understanding that the body and brain were
intricately connected and that neurological
focus could directly affect the performance
of a given muscle during an exercise.
Contrary to common belief, the MMC
can be developed fast. In fact, it can be
hacked. And it doesnt require anything
but very specific execution of carefully
selected exercises.
DARNELL
FERGUSON
AGE: 27
LIVES: Redlands, CA, USA
PROFESSION: Insurance
and financial service
agency owner
LIKES: Sports, outdoors,
food, movies, music, travel
DISLIKES: Missing training,
fitting into dress clothes,
airplane bathrooms
FAVOURITE CLEAN
MEAL: Peanut butter and
jelly protein pancakes
FAVOURITE CHEAT
MEAL: Pizza!
LISTENS TO: Hip-hop,
rap, R&B, oldies, trance
MOST INSPIRATIONAL
BOOK: The Bible
FAVOURITE MOVIE:
The Godfather Part I and II
SPONSORS: Optimal
Sports Nutrition
INSTAGRAM:
@Darnell_Ferguson
YOUTUBE:
youtu.be/13QwIFsY-ko
The exercises have to fulfill

the following criteria:
Be a common movement that can be
done in any gym environment
Create immediate tension in the
target muscle group that will be felt
very rapidly
Have a very low learning curve
Starting from the top of the body and
working down, here are the exercises you
need combined with specific contraction
techniques that together create massive
neural drive to wake up your muscles.
TRAPS
A
EXERCISE: MEADOWS SHRUGS

These are dumbbell shrugs with
the end of the dumbbells held just
slightly in front of your thighs.
On every rep, hold the peak
contraction a full four seconds
before lowering back down.
Why it works: Most people
never put much work into
actually contracting their
trapezius, especially their
upper traps. Shrugs are often
done fast with a jerky cadence.
When you have to hold a peak
contraction repeatedly, the
innervation happens quickly.
Coachs notes: These are best
used in three to four sets of 15
reps. Perform with a full four-count
so each set is over 60 seconds long.
If youve never truly felt your traps
work or struggle to get them to
grow, these will do it. Credit goes
to bodybuilding innovator John
Meadows for being the originator.
DELTOIDS
EXERCISE: STANDING DUMBBELL
CRUCIFIX HOLD
This is a static movement. Hold a set of
light dumbbells at shoulder level with your
arms outstretched. Do not fully lock out your
elbows when doing this movement. Tilting
the dumbbells down slightly, as if pouring
water from it, will elicit posterior and medial
delt activation. Do not let your shoulders
rotate in or allow your posture to collapse.
Why it works: Shoulders can be a
stubborn muscle group. If your shoulders
dont grow from heavy pressing, and
you have difficulty feeling them work,
prolonged time under tension can get
them fully firing. Lateral raises are often
improperly done as well, and in practise,
training the shoulder with applied
intensity can be surprisingly hard.
Coachs notes: Aim for a 60-second hold,
with a minimum of 30 seconds. Two sets
is generally enough. This can be done
as an activation or a finisher movement
on any upper-body pressing workout.
A
RHOMBOIDS/MID-BACK
EXERCISE: CHEST-SUPPORTED DUMBBELL
ROWS ON INCLINE BENCH
Set a bench to between 30 and 45 degrees, and position your body
so your chest and torso are resting on the bench, and your head is
over the top of the bench. Your feet should be braced against the
floor. Assuming a neutral grip on the dumbbells, drive your elbows
behind your body. Hold each rep for a full two-count pause, then
lower the weight. If grip is an issue, use straps.
B
Why it works: Most rowing movements are done with some
degree of momentum. With the body inert against the bench,
however, its purely the rhomboids, lower traps and teres major
and minor doing the work. There is no way to cheat this exercise
at all. For people who are used to heaving weight, this can be
very humbling to do the first time. Its also very joint friendly and
suitable for any level of training, especially anyone whose low-back
health may be a concern.
Coachs notes: High reps work best for this exercise
for creating a pump and prolonging the time under
tension. Complete two to three sets of 12 to 25 reps.

LATISSIMUS
DORSI
EXERCISE: SINGLE-ARM PULLDOWNS
Begin in a half-kneeling position. Your
working-side knee will be down (so if your
left arm is pulling, your left knee is down)
with your opposite foot planted. The handle
should be set higher than you can reach
so there is constant tension through the
movement. When pulling down, drive your
elbow tight to your waist. Do not allow
your shoulder to get too elevated when
releasing the weight back up. Your scapula
should stay depressed the entire time.
Why it works: By performing one side
at a time, and from the kneeling position,
all of the internal focus can go into the
working side lat and getting a full stretch
and contraction on every rep.
Coachs notes: Perform two to three sets
of about 15 reps. The lats can take quite a
few reps before an MMC begins to develop,
so this is one movement youve got to
perform slowly and with control. Forcibly
contract your lat as hard as possible in the
fully contracted position, and slowly allow
your shoulder blade and lat to be stretched
on the eccentric portion of the rep.
TRICEPS
EXERCISE: TRICEPS
PUSHDOWNS WITH THREESECOND NEGATIVE
Use a V-bar pushdown handle
as it allows for a comfortable
biomechanical position with the grip.
I also favour a more relaxed style of
keeping the elbows in front of the
body with a slight forward lean and
hips back. This allows for a greater
stretch, especially of the long head.
The concentric portion of the rep can
be performed on a natural tempo with
a peaked contraction at the lockout,
but the eccentric is done on a full
three-count.
Why it works: An issue with training
triceps is often feeling it more in
the bone of the elbow versus the
belly of the muscle. People often
mistakenly focus on the sensation of
the joint versus feeling the muscle
work. Triceps movements also have
a tendency to be done sloppily, and
ask any older lifter about their elbow
health and they almost always advise
you to train lighter (and for the love of
god, dont go heavy on skullcrushers).
Coachs notes: Complete two to four
sets of eight to 15 reps. A controlled
eccentric can surprise the hell out
of people who are accustomed to
fast and furious reps. Remember,
quality reps beats quantity of reps.
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BICEPS
EXERCISE: DUMBBELL 21s
These are a classic, and they work. With a dumbbell in each hand,
curl the weight halfway up for seven reps using a supinated grip.
Then curl through the top half of the motion for seven reps. Finally,
curl the full range of motion for seven reps.
Why it works: The number-one issue with training biceps
is most people simply rush their reps. They get caught up in
C
getting stronger at curling, so they cheat reps and then claim
they can curl the 50-pound (22.7 kg) dumbbells. If you cant
feel the muscle working doing the exercise strict, you dont
get to cheat it. And 21s absolutely force you to feel it.
Coachs notes: Perform two to three sets of the 7-7-7
rep scheme with a moderate load. You may also use
a band instead of dumbbells, as the accommodating
resistance of the band creates active eccentric tension that
further contributes to feeling the muscle working.
HAMSTRINGS
EXERCISE: PARTIAL-CONTRACTION
LYING LEG CURLS
In this movement, you will be using the
lying leg curl machine. Set the pad to right
above your ankles and select a moderately
challenging weight. Lying flat on the
pad, curl the weight all the way to the
contracted position. From there, perform
partial one-third range of motion reps. Aim
for 40 to 50 repetitions. Follow that with
eight to 15 full range of motion reps.
Why it works: Hamstrings are
notoriously difficult to feel. By performing
partial reps, the hamstring muscle is
forced to engage concentrically over and
over again, increasing neuromuscular
drive. The full range of motion reps
that follow strain the eccentric position
and allow the blood that has built up
to flood the length of the muscle.
Coachs notes: This exercise has a
tendency to make the hamstrings cramp
up, but it is incredibly effective for creating
a mind-muscle connection from scratch.
GET
RIPPED
Delaviers Core
Training Anatomy
is your guide for increasing
core strength, stability,
flexibility, and tone.
ABDOMINALS
EXERCISE: DEAD BUGS
Also known as a reverse plank, this movement is very simple.Your legs are lifted off the floor
until they are straight up above your hips and your upper torso is curled upwards as high as
possible.Your rectus abdominis is engaged from top to bottom, and this position is then held
isometrically as long as possible.
Why it works: The trend toward functional training has largely neglected the most
basic function of the abdominal wall and muscle: flexing the torso forward. Focusing
on rotational movements or dynamic stabilisation is pointless if someone doesnt
even possess the abdominal strength to sit up straight from lying down. A dead bug
requires a contraction from both the upper and lower sections of your abdominals.
Coachs notes: For the dead bug, perform two to three sets of 30 to 60 seconds.
If you can hold it for longer than one minute, progressively lower your legs,
or load the movement by holding a weight with your hands. One variation
(seen here) is to perform slow and controlled reps by raising one arm and the
opposite knee. Hold for a three-count and then slowly alternate sides.
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SUBSCRIBEANDSHOP.COM
TWIG TO BIG
Foundational Chest Training: Part 1
By Vince DelMonte
What you absolutely need to know for building bigger pecs.

Seeking out the right information can
be confusing. Magazines, videos, online
blogs and even the biggest guys in
your gym all seem to provide different
advice. When it comes to training pecs,
especially, the difference between
progress and wasting your time will be
in understanding the fundamentals.
Pectoralis major: What you

need to know
Photos: Binais Begovic, Model: Jaye Hardbody
The muscle were concerned about

when building a massive chest is the
pectoralis major. This fan-shaped
muscle attaches from your sternum,
the medial third of your clavicle, and
the cartilage of your ribs to the greater
tubercle of your humerus. In short, its
fibres horizontally adduct your arm
(bring your arm across your body) and
internally rotate (turn in) your arm.
The pectoralis major is composed of
between 57-to-68 per cent fast-twitch
fibres (Types IIa and IIb) and will vary
depending on the individual. As you
may already know, Type II fibres adapt
far better to high or moderate loads
and grow far more readily than their
slow-twitch counterparts. Training your
pecs, therefore, should include this type
of loading for the vast majority of your
chest work.
Control: The key to

exercise execution
Whenever implementing a brand-new
movement or exercise strategy, a crucial
factor will be patience with execution.
Any new movement or skill should
be carried out in a slow, progressive
manner. This may mean a slower tempo,
lighter weight, or even a trained eye
to monitor your performance. Like
perfecting a skill in any sport or martial
art, slow and light should be practised
before fast and heavy. This is essential
to obtain the results you desire. Even
changing from barbell to dumbbells,
dumbbells to cable, a change in
shoulder position or shifting into a
slight incline from flat can dramatically
alter your muscles coordination
and function. Practising control in
every degree of motion is probably
the most underused fundamental of

bodybuilding, and it can make or break
your progress.
ROM: How much is optimal?

One of the biggest inconsistencies
with chest training is just how much
rage of motion (ROM) someone should
utilise. The answer to optimal range
is not a simple one, considering every
exercise and its variations have their
very own mechanics that apply to
every individual.
Choosing the appropriate ROM is
one of the principal factors in assessing
both risk and benefit of a particular
exercise. Obviously, when dealing with
the shoulder joint and performing chest

movements, one wants to minimise risk
and enhance benefit. Unfortunately, the
so-called exercise rules that you often
hear in the gym such as always bring
the bar to your chest or try to get a full
stretch at the bottom neither enhance
benefit nor decrease risk. There is a
better way.
One can obtain a degree of
awareness by checking their available
active ROM of the antagonist muscles.
For example, the active ROM for a
barbell bench press can be found by
doing the following: Stand straight and
still. Using a broomstick in place of
a barbell, gently pull the broomstick
TWIG TO BIG
toward your chest without changing
posture or moving any other joints.
Where the broomstick ends up relative
to your chest will be a representation of
your approximate available active ROM
during a barbell bench press. Staying
within your active limits of any chest
exercise will be the key to optimal pec
activation and decreasing the activity of
your front deltoids.
This active ROM self-check is not a
simple task and absolute care should
be taken. This method, however, can
be used as a guideline to identify the
stopping point at the lengthened end
of any chest exercise. If you determine
your active ROM is far less than the full
range you may have been following in
the past, chances are you will find an
astonishing increase in the workload
of your pecs while staying within your
active limits. If you have a narrow rib
cage and long arms, this method can
be the greatest equaliser for ultimate
chest development.
Shoulder positioning
Top model: Ryan Terrry; Bottom model: PJ Braun
The position of your shoulder relative

to the load can dramatically alter the
sensation of any chest exercise. This can
be of particular significance to those
who have compromised shoulder joints
and may be at increased risk of injury.
Pecs are best worked in the
transverse plane (shoulders abducted
at 90 per cent, elbows positioned in line
with shoulders) due to the direction
of their fibres, but many individuals
can avoid potential discomfort and
even impingement if the shoulders
are depressed and the elbows slightly
below the line of the shoulder.
Advanced lifters, meaning those

who exhibit control consistently,
can also manipulate their scapular
motion during presses or flyes. When
performing chest and shoulder
exercises (pressing or flying), the
scapula moves naturally by protracting
and retracting during the concentric
and eccentric phases respectively.
Because this scapular motion
influences muscular contribution in
chest exercises, it is critical to be aware
of the positioning of your scapulae
while performing these actions.
Those who lack rib-cage depth
can manipulate their scapula to their
advantage by keeping it retracted
during their chest exercises. This will
help overcome potential bad mechanics
by improving the pecs mechanical
ability on the humerus and dramatically

increasing its angle of pull. Although
this technique can be extremely
helpful, caution should be used as to
not overuse artificial scapular motion.
Always progress by steadily increasing
the number of sets or the load while
emphasising retraction. In general,
its never a good idea to perform the
majority of your sets without natural
rhythm between your scapula and
humerus to minimise joint wear and
overall risk. Those who have a thicker
rib cage inherently have a better angle
of pull with their pecs and need not
emphasise scapular retraction to such
a degree.
Breathing
Another factor that can be manipulated
to overcome shortcomings in pec
mechanics, due to a lack of rib-cage
thickness, is breathing during each rep.
A common mistake while performing
chest exercises is exhaling far too
dramatically during the concentric
phase of the repetition. We are all told
to breathe in on the way down and
out on the way up. Exhaling too much
before the end of the concentric phase
of the lift can decrease pec angle
significantly as the rib cage collapses.
Focusing on more shallow breathing
can be a critical tool to maintain a
more consistent foundation for optimal
pec involvement. Heavy, low-rep sets
while keeping the rib cage fuller with
emphasis on holding your breath can
prevent the front deltoids from taking
over the workload.
RAISING
THE BAR
IRON MANS PROTEIN BAR REVIEW

By the Iron Man team
rotein bars have been

through more evolutions
than iPhones. In the early
days, you had to take 40
grams of carbs to the chin
just to get a few dozen
calories of gritty protein.
In the 1990s, the carb content was
still astronomical, but at least
the protein caught up, even if the
taste was still like wet chocolatecoloured chalk. In the last 10
years, manufacturers dialled in the
macronutrients, and the flavour
profiles improved dramatically.
Bars were tasty, loaded with protein,
and had a reasonable amount of
carbs and fat. They were also loaded
with sugar alcohols and a bunch of
creepy chemicals. An hour after you
ate one, you paid for it, and so did
anyone around you.
The bar industry has shifted once
more, entering what we think of as
the golden age of the protein bar.
The market is filled with bars that
are delicious, smartly formulated,
and created with care and precision.
Ingredients are carefully curated
and meticulously sourced. Youve
heard of the craft beer movement?
Welcome to craft bar movement.
With so many high-quality
offerings, we decided to sort through
the Mylar-wrapping madness and
find the best bars on the market.
We read labels, perused lab reports
and stuffed our mouths to give you
the best overview of whats on the
Australian market in 2016.
*Please note: nutrition
information will vary slightly
between flavours.
Endura Pro Body

Enduras Pro Body Bars contain a blend of soy and whey for their protein
content. A low-carb snack, it contains only six grams of impact carbs despite
the higher carb count on the nutrition panel. Designed for post-training or in
between meals to boost your amino acid profile and assist in maintaining lean
muscle mass.
SERVE SIZE: 60g

FLAVOURS: Mint Slab, Deluxe Fudge
MORE INFO: endura.com.au
MACROS:
ENERGY: 989kJ (217cal) per serve/1515kJ (362cal) per 100g

PROTEIN: 18g per serve/30g per 100g
FATS: 6g per serve/10g per 100g
CARBS: 20g per serve/34g per 100g
HP
L-I C
Maxs Supershred
A high-protein/low-carb snack or meal replacement, Maxs Supershred Protein
Bars are designed for the serious trainee or strength athlete. The protein in
these bars is a blend of WPI, WPC and soy protein isolate. In addition to the 22 g
of protein per serve, Supershred bars contain carb blockers such as green coffee
extract and phaseolamin as well as carnitine to assist in fat burning. Handy
when youre in a pinch and need a quick protein hit.
SERVE SIZE: 60g

FLAVOURS: Caramel Crunch, Chocolate, White Choc Raspberry, Choc Mint
MORE INFO: maxs.com.au
MACROS:
LEGEND
H P HIGH PROTEIN
ENERGY: 770kJ per serve/1290kJ per 100g

PROTEIN: 22.1g per serve/36.8g per 100g
FATS: 5.2g per serve/8.7 per 100g
CARBS: 5.3g per serve/8.9 per 100g
L C LOW CARB
L-I C LOW-IMPACT CARBS
G F GLUTEN FREE
H F HIGH FIBRE
HP
LC
A N ALL NATURAL
RAISING THE BAR

International Protein R.T.G.
International Proteins R.T.G. (Ready to Grow) Bars are all natural, so you feel like
youve eaten real food instead of a junk chocolate bar. With at least 20 g of protein
but a low carb count, what really stands out is the high fibre count at a whopping 15.6
g per serve, which is unique for this category. International Protein has also gone out
of its way to make sure the new formulation is softer and easier to eat.
CONNECT WITH US
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ausironman
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SERVE SIZE: 60g

FLAVOURS: Strawberry Coconut, Peanut Butter Caramel, Double Choc Coconut
MORE INFO: internationalprotein.com.au
MACROS:
ENERGY: 895kJ (214 calories) per serve/1490kJ (356 cal) per 100g
PROTEIN: 20g per serve/33.3g per 100g
FATS: 9.3g per serve/15.6 per 100g
CARBS: 5.4g per serve/9.1g per 100g
HP
GF
LC
HF
L-I C A N
QNT Sport Record Bar

QNT Sports Record Bar is decent in protein, low in sugar, carbs
and also low in total fats. Theres no chocolate coating on the bars
either to keep the calorie count down. The most notable feature
is its high fibre, with 12.3 g of dietary fibre per serve. Designed for
athletes, the Record Bar is for maintaining muscle mass when the
body is under stress. They also swear by their flavour profiles.
SERVE SIZE: 60g

FLAVOURS: Vanilla Cookie, Strawberry Cheesecake, Chocolate
Brownie and Italian Tiramisu
MORE INFO: yknutritionsytems.com.au
MACROS:
ENERGY: 827kJ (198cal) per serve

PROTEIN: 18g per serve
FATS: 5.5g per serve
CARBS: 15.4g per serve
FIBRE: 12.3g per serve
HP
L-I C
JOIN THE
CONVERSATION
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RAISING THE BAR

Quest Bar
MACROS:
The Quest Bar prides itself on delicious flavours so that you can
safely consume one any time of the day. Aside from its standard
20 g of protein and 19 g of fibre per serve, the Quest Bar is also
gluten free and contains only one gram of sugar, making it a
great way to #cheatclean.
ENERGY: 711 kJ (170 calories) per serve

PROTEIN: 20g per serve
FATS: 6g per serve
CARBS: 24g per serve
FIBRE: 19g
SERVE SIZE: 60g

FLAVOURS: Chocolate Brownie, Chocolate Chip Dough, Cookies &
Cream, Double Chocolate Chunk, Smores
MORE INFO: nutritionsystems.com.au
LC
SPECIAL
MENTION
Dineamic SuperBar
Now, this bar technically isnt a
protein bar as it contains a paltry
2.3 g per serve, but hear us out:
its gluten free, dairy free, vegan
and contains no preservatives.
Proudly made from fruit,
vegetables, seeds and other exotic
ingredients, the SuperBar has been
designed with athletes in mind
as a convenient, tasty betweenmeals snack. The high carb count
comes from all natural sources,
making this a good choice for those
wanting to avoid junky bars.
HF
SERVE SIZE: 40g

FLAVOURS: Pumpkin, Maca & Almond;
Carrot, Pepita & Tahini; Cacao,
Espresso & Chia; and Camu Camu,
Chilli & Cacao
MORE INFO: dineamic.com.au
MACROS:
ENERGY: 582Kj (139 cal) per serve/1460kj

(348 cal) per 100g
PROTEIN 2.3g per serve/5.6g per 100g
FAT: 2.7g per seve/6.7g per 100g
CARBS: 29g per serve/72.5g per 100g
FIBRE: 4.8g per serve/12.1g per 100g
A N L-I C
This hard-core guide includes more than 100 of

the most effective exercises to enhance the three
power movements, proven mental strategies,
sample programs, and periodisation plans for
increasing absolute strength, power, and flexibility.
Whether youre serious about powerlifting
or simply seeking a proven approach for
developing strength and power from one
of the most accomplished athletes in the
sport, Powerlifting is a must-have.
Available from the Iron Man store at

subscribeandshop.com
COMP SHOTS
INBA BRISBANE CLASSIC
Photos and mini-report by Darren Burns
Over the years the INBA Brisbane Classic
has unearthed many new stars who have
gone on to win state and nationals titles.
This years rendition was no different with
Kylie Burnett taking out the Figure Under57 kg class, Open Class 3 and Overall title
and Sheree Paltridge winning all four of
her Figure classes, while Mel Cowling
continued her impressive form in taking
out the Figure International Open class.
The battle for the Mens Overall
came down to the more heavily muscled
Benjamin Pita against the conditioning
and refined physique of Tevita
Foukimoana. After an energetic posedown,
which had the audience screaming their
support for both competitors, the judges
nod went to Foukimoana.
Jay Acharya was another who made an
impressive debut, winning the Mr. Physique
Ms. Bikini
30+ top 3.
Novice Class 1, First Timers, Physique Open

Class 1 and then the big one: the Overall
Physique. In the Bikini, Rachael Hoffmann
was a standout with victories in the Bikini
21, Novice Class 2, Open Class 2 and Overall.
Despite it being only her first year on
stage, Belinda Keogh performed like a
veteran, picking up wins in the Fitness
Model Novice, Fitness Open Class 2,
Sports Model Novice Class 2, Open Class 2
and earned Overall in both the Fitness and
Sports Model categories, a feat that had not
previously been achieved.
As always, INBA national vice president
and Qld promoter Jason Woodforth and his
team do a remarkable job in putting on an
event of this magnitude. It is a credit to all
those involved.
For more information, see
www.inba.com.au.
Ms. Bikini
Overall
Rachael
Hoffman.
Ms. Sports Model

Mumma 36+ top 3.
Ms. Bikini
First Timers
Class 1
top 3.
Mens
77.1 kg+
top 3.
Mens
Physique
open Class
3 top 3.
Mens Physique
Overall winner
Jay Acharya.
Mens
Novice
Fitness
line-up.
INBA Angels.
COMP SHOTS
Ms. Bikini First Timers
Class 2 top 3.
Swimwear
Model Open
winner Caitlin
Whitehead.
Mens
Masters
40+ top 3.
Ms. Bikini
Novice
Class 1
top 3.
Ms. Sports Model

Novice Class 2
top 3.
Ms. Sports Model

Overall Belinda Keogh.
Mr. Physique Open

Class 2 top 3.
ANTI-AGING
Letting the Fat Out of the Bag
By Brett A. Osborn, DO, FAANS, CSCS and Jay Campbell
Do you often find yourself reminiscing

about those good old days of your 20s
and 30s? Everyone does this not
because of the grass is always greener
phenomenon, but because there is hard
truth to the matter when it comes to
your physical prowess. You had your
mojo, your strength was peaking, PRs
were routinely shattered in the gym,
and you could train four to five times
a week without incident. But then life
got in the way, literally. And were not
talking about financial burdens, kids
or intolerable in-laws. Were talking
about that dreaded disease by which,
according to actuarial data, we are all
afflicted come age 25: aging.
Age-related diseases such as
cancer, diabetes and Alzheimers
disease are on the rise. Very few
people continue to excel as they
float down the ethereal river of
time. In fact, quite the opposite
occurs. Remember, aging is the
accumulation of damage resulting
in disease, not as was previously
thought, the accumulation of
disease resulting in death. Now
read that last sentence again. By
simply existing on this earth (for
all the Thoreau fans out there),
you are being bombarded not only
by UV rays, but also by metabolic
by-products of cellular metabolism.
Their effects are the same. Be they
high-frequency photons or free
radicals, they both induce cumulative
damage as the sand falls through
the hourglass. Sure, you can steer
clear of the beach and the handheld
sun reflectors of the 80s, but you
cant block bodily production of free
radicals. However, there is hope.
You can age gracefully with
maximal muscle and a lean body long
into your later years. In addition to
optimising your hormones, modifying
your training to include more strength
and flexibility work, and mandating
six-to-eight hours of sleep nightly,
you must also pay particular attention
to your diet, especially the type of fat
being consumed (the amount will be
dictated by your current training goal).
Photo: Binais Begovic, Model: Stan McQuay
The right kind of fatty acids can help you fight age-related damage.
Fats are critical to a whole host of

metabolic processes:
Q Energy production
Q Transportation of fat-soluble vitamins
(A, D, E and K)
Q Synthesis of vitamin D, cholesterol
and steroid hormones
Q Cell membrane production
Q The synthesis of eicosanoids
(chemical-signaling molecules that
are integral to many bodily processes
such as the inflammatory cascade,
blood clotting, and vascular tone)
Fats are classified by their structure.
Unsaturated fats contain double bonds
between carbon molecules. These are
the essential fatty acids (EFAs) that
must be consumed in your diet. Think of
them as the anti-inflammatory or good
fats. They are oils at room temperature.
Omega-3s fall into this category.
Saturated fats contain single bonds
between carbons. Saturated fats have
been linked to cardiovascular disease
and are typically (but not always) the
bad fats. Trans fats of recent media
infamy fall under this heading. These fats
are solid at room temperature.
A 2011 study in theAmerican Society

for Nutritionreported that when a
group of 16 healthy older adults were
given either corn oil or omega-3 fatty
acids for eight weeks, the omega-3
cohort noted increases in muscle mass.
Accordingly, the study authors advocate
the consumption of omega-3s for the
prevention and treatment of age-related
loss of muscle (an independent risk factor
for all-cause mortality in adults). Good
fat doesnt make you fat. In fact, just the
opposite is true!
Studies also reveal that omega3s prevent coronary artery and
cerebrovascular disease, or more simply
put, heart attack and stroke. They
provide subtle anti-coa ulant effects,
mildly thinning
the blood, assist in
neurogenesis and
assure the normal
function of your
cellular membranes.
Excellent sources of
omega-3s include
fatty fish such as
salmon, flaxseeds,
walnuts and green
ANTI-AGING
NUTRITION IS LIKELY THE
MOST IMPORTANT FACTOR
IN YOUR HEALTH. YOU GET
OUT OF YOUR BODY WHAT
YOU PUT INTO IT, LITERALLY.
vegetables such as Brussels sprouts, kale
and spinach.
While omega-9 fatty acids are
non-essential because the body can
manufacture them from the ingestion
of sugar and starches, the ingestion
of omega-6 fatty acids have a major
impact on health and vitality. Since
they are inflammatory in nature,
omega-6s are critical to your bodys
defense against offending pathogens.
Without them, youd stand no chance
against the flu virus, nor would you be
able to recover from a brutal training
session. By no means does that give
you license to gobble up McDonalds
French fries, which are cooked using
industrial vegetable oils and thus laden
in omega-6 fatty acids. The greatest
sources of omega-6 fatty acids are
canola oil, safflower oil, sunflower oil,
corn oil and soybean oil, which are
very inexpensive, so they are commonly
used in commercial junk foods.
Unsurprisingly, people eat too much
omega-6 relative to omega-3 fatty acids.
In fact, a 20:1 (omega-6 to omega-3)
ratio is common. Compare this to the
4:1 ratio of the Japanese, who rank
second on the worlds life expectancy
list. Its no wonder we are stricken at
an early age with joint pains and other
manifestations of bodily inflammation.
Is this you? Do you find yourself
reaching for the paracetamol on a daily
basis and find yourself unable to train
due to pain? And what about your skin
health? Is your psoriasis flaring up?
Dont blame your genes. Theyre simply
responding to the distasteful, diseasecausing signals youre sending them
by eating poorly excessive amounts
of refined carbohydrates found in the
Western diet sinisterly compounded
by an improper ratio of omega-3 to
omega-6 fatty acids. Now you see why
McDonalds French fries are truly the
perfect storm. On the flip side, foods
like coldwater fish, which provide
protein and high quantities of omega-3
fatty acids, are your breath of fresh air.
Yes, nutrition is likely the most

important factor in your health.
You get out of your body what you
put into it, literally. And the optimal
amounts of dietary fats are a critical
component of
the recipe. Err
on the side of
overconsumption
of the good
fats rather than
the bad the
omega-3s
rather than
the 6s. Make
the mistake
that hurts you
the least, in essence. And while we

need both types of essential fatty
acids to survive, it is likely you are
getting surplus amounts of proinflammatory omega-6s from the
Western diet and bellowing the
smoldering flames of inflammation.
So fight the good fight and
supplement aggressively with omega-3
and omega-9 fatty acids. After all,
humans at base level are machines,
evolved and highly complex
machines just like your car. Does it
strike you as odd that the best way
to assure your cars longevity and
performance is to have its oil changed
every 5,000 miles?
MAINTENANCE
Hair Care
By Daniel Hedger
Its something most of us take for granted, but hair is important.

Just ask anyone whos ever bought something from a Shane Warne
infomercial. You need to take care of it to help it survive.
Hair itself can be pretty tough, but it cops
a beating no matter what we do during
the day. If you have an office job, hair gets
dried out from the recirculating air and
being inside all day. If you work outdoors
as a tradie or something similar, your
hairs getting damaged from being out in
the sun so much. And dont even mention
the gym thats where your hair gets the
most sweaty and oily.
Look, we pay a lot of attention to our
bodies both inside and outside the gym.
Theres no reason to let ourselves go
with poor form when it comes to your
hair. So, even though weve all been
taking care of our hair for as long as
weve been alive, its always useful to
highlight what many blokes should
and shouldnt be doing with what
weve got between the ears.
SCAN WITH
YOUR
IN-SITE APP TO
SEE BROCK
OHURNS
IRON MAN
MAGAZINE
COVER SHOOT.
Wash n dry
LOOK, WEPAYA LOTOF

ATTENTION TO OUR BODIES
BOTHINSIDEAND OUTSIDE
THEGYM.THERESNO
REASON TO LETOURSELVES
GO WITH POOR FORMWHEN
IT COMESTO YOUR HAIR.
Dont take your hair for granted you might not have it forever.
Binais Begovic
We all know how gross and sweaty our

hair can get after a hard session in the
gym, so its understandable that wed
want to wash it constantly. However,
counterintuitive as it might seem, constant
shampooing can actually damage your
hair. Excessive shampooing can deprive
your scalp of its natural oils, so limit
shampooing to once or twice a week,
and try to use a shampoo thats sulphate
free. Sulphates are hard chemicals in a
lot of shampoos that can deprive hair
of the healthy oil that your hair naturally
produces. Strangely enough, though, you
MAINTENANCE
Binais Begovic
We pay a lot of attention to our bodies both inside

and outside the gym why not our hair too?
can actually condition your hair more often

than you shampoo even on days that
you dont wash your hair.
If youre someone who enjoys a
super-scalding hot shower postworkout, try to keep your head out of
the stream. Hot water can be quite
damaging to hair, so when you are
washing your hair, maybe turn the cold
tap on a bit more.
Once out of the shower, dont be too
rough with the towel drying either. Hair
is fragile and you can be losing clumps
without even knowing it. (Swap out your
hair brush for a comb too.)
Beware the hair constrictors

As easy as it is to slap on a ratty old
baseball cap to head to the gym or
IF YOURE SOMEONE WHO ENJOYS A SUPER-SCALDING HOT

SHOWER POST-WORKOUT, TRY TO KEEP YOUR HEAD OUT
OF THE STREAM. HOT WATER CAN BE QUITE DAMAGING
TO HAIR, SO WHEN YOU ARE WASHING YOUR HAIR, MAYBE
TURN THE COLD TAP ON A BIT MORE.
to cover up the oily mess after the
gym when you head out to dinner
maybe give it a rest for a while/dont
make it an everyday activity. Wearing
a hat too often can actually damage
your hair by not allowing it to breathe
and, believe it or not, pulling out your
hair if the hat is too tight.
A lot of guys these days are growing

their hair a little longer, so if youre in the
habit of tying your hair up at the gym
(or just in everyday life), make sure its
not too tight and take your hair down
every once in a while. Tight ponytails,
manbuns and top knots are bad for
your hair. Sorry, hipsters.
MAINTENANCE
A classic look never goes out of style.
by not overdoing it with

the product while at the
same time rocking a cool
hairstyle for the post-gym
clubs. But its worth making
the effort, believe me.
If youre still relatively
young, you might shrug off
these concerns, but trust me,
when your hairline starts receding
and you start finding less and less hair
up there, youll wish youd heeded
this advice earlier.
Whether you realise it

or not, your personal
appearance is always
communicating
information about you.
Stylin
Noel Daganta
Whether you realise it or not, your

personal appearance is always
communicating information about
you. What is your appearance
saying about you? A big part of that
appearance is your hair, your styling
and your personal grooming. Its the
first impression you make on people,
on employers and the world. So take
control of what youre communicating,
because even if you dont care, other
people do and will judge you for
it. Besides, if you look good, you feel
good and your confidence will grow.
And that all starts right at the top
with your hair.
Anyone who lived through the 90s
probably remembers doing too much
with hair product, dyes, etc. Im sure Im
not the only one who stained his hair
with temporary hair dye, only to have
the whole lot chopped off to get rid of
the damage.
Thankfully, these days we have more
choice than between the gloopy wet
look gel and the foamy mousse you
borrowed from your sister. The key,
which we should have known back then,
is to style but not over-style your hair.
Many products on the market at
the moment are pastes and waxes
designed for that great matte look with
super-strong hold. They go on dry, so
you can even run it through your hair
without showering.
A classic look never goes out of
style, so for the discerning gentlemen,
there are also products designed for
a vintage feel, such as Dear Barbers
new range of products, which features
shaping cream, pomade and a mattifier.
These are vintage and classic in style
but modern when it comes to appealing
to the 21st century gentlemen.
It is a difficult balance to strike,
keeping your hair clean and healthy
GET THE BODY

AND THE RESULTS
YOU WANT
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WORKOUT books are your guides to serious muscle
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LEGAL EAGLE
The Fine Print
By Scott McKenzie
Why the details of your gym membership contract are more important than you realise.
Hypothetical 1: You own a gym

You own a gym. You walk in one
morning to find one of your members
running around screaming in pain
after he blew out his back doing
deadlifts. He finds a moment to yell at
you and explain that it was your fault
because there was water on the floor,
which caused him to slip (water in
a gym, who wouldve thought?). On
top of that, his wallet and fresh Zyzz
singlet were stolen from his locker by
another member.
As the gym owner, you will most
likely pray for some kind of divine
intervention that results in that
member being wiped off the face of
the earth. If this doesnt work, you
will probably nervously run straight
to your office and try to dig out the
membership contact. When you
eventually find it, you will hope that it
was prepared correctly so that:
1. Your liability for injury is limited to
the fullest extent permitted by law;
Owners and members alike

can get into trouble with
poor membership contracts.
Neveux
You are probably more likely to find a

unicorn than someone who has actually
read their whole gym membership
contract. Most of us are pretty
distracted when we step into a new
gym. We are overcome with the urge to
hit the bench press, smash out some
biceps curls, or check out which areas
of the gym have the best lighting/mirror
combination (actually, that last one is
probably just me).
From the perspective of the gym
owner, membership contracts can be
an absolute lifesaver. They allow the
owners to effectively mitigate a range
of risks and to get the upper hand in
the event that things get ugly. However,
there are a number of absolutely
rubbish membership contracts floating
around in the market and, as a result,
a lot of businesses are falling on their
own sword by not having appropriate
contracts in place.
Here are two hypothetical situations
to highlight the ways in which
membership contracts are probably
more important than you realise.
2. Responsibility for personal property

stored in lockers is placed solely on
the member;
3. There are clear standards of
behaviour set out for members,
which this injured member has
probably breached by recklessly
deadlifting in a puddle of water;
4. The inherent risks of exercises such
as deadlifts are clearly set out; and
5. That you have a proper suite of other
related protections.
In this scenario there is additional
complexity because any term in a gym
membership contract that is deemed
to be unfair or excessive will not be
enforceable. There has been some very
lengthy commentary provided on what
is and what isnt unfair, which lawyers
(like me) salivate over, but Ill save that
for another day rather than putting you
to sleep right now.
If the relevant membership contract
is up to scratch, then the gym will likely
continue business as usual without any
major disruption. However, if this is not
the case, the potential financial risks for
the gym owner are massive.
Hypothetical 2: You are

a member
You are a member of a gym. You signed
a standard membership contract
without properly reading it. You love
your new gym with a passion for
the first few weeks, and then all of a
sudden you get told that it is getting relocated to a back alley on the other side
of town. Also, the free weights section
will no longer be available at the new
gym as its being replaced in its entirety
by cardio equipment.
As the member, you would be wise
to reflect on the conversations that
you had immediately before signing
up and to check the terms of the
membership contract. The promises
made immediately before entering
into the contract are referred to in
lawyers jargon as representations
and they are particularly important
in situations such as these. If there
was conveniently no mention of
the impending relocation or the
transformation of the gym from a
lifting paradise to a cardio-only health
club, then the gym owner would likely
be in a bit of hot water. Alternatively,
Make sure you know whats in

your gym membership contract.
Neveux
LEGAL EAGLE
if the future plans of the gym were

carefully drawn to your attention from
the outset, then you would be foolish
to bring a claim against the owners.
Recent case study
1. Total fines of $35,000;

2. The company that operated the gym
was fined an additional $45,000;
3. The owner was personally required
to repay a total of $3,831.84 to
members; and
4. A conviction was recorded against
his name.
This case serves as an important
reminder for business owners in
the fitness industry that burying
your head in the sand about legal
requirements can result in a hefty
Membership contracts are like

building a six-pack: you need to
make sure the basics are right.
Neveux
Hypothetical 2 was loosely based on

a recent court case in which nine
members were enticed to commit to
a 12-month contract on the back of
multiple benefits being offered. These
benefits included crche facilities and
24-hour access. Soon after joining, the
gym was relocated and the new venue
did not provide the same facilities. Also,
there was an incident where members
who were hungry for a gym fix were
locked out of the new facilities because
their swipe cards did not work.
The owner of the gym was
found guilty on eight counts of
breaching the Australian consumer
law, including breaches in relation
to reckless behaviour and
wrongly accepting payment. His
punishment was as follows:
penalty being imposed. While it is

tempting to make claims in order to
close a sale, the stakes have never
been higher for gym owners in terms
of delivering on these promises.
Closing thought
Membership contracts for gym owners
are like building a six-pack for gym
junkies. You know that you have to do
the basics right if you are going to have
CONNECT WITH US
ausironmanmag
any success. A gym owner who buries

their head in the sand about their dodgy
membership contracts is just as likely to
be successful as your neighbour down
the road who is constantly talking about
getting shredded abs, but demolishes a
meatlovers pizza for every meal.
Scott McKenzie is a lawyer who specialises in
the fitness industry.
ausironman
ausironmanmag
ausironman
EXTREME TRAINING
The Power of Unconvention
By Cornell Hunt, CSCS
The methods of unconventional training

modalities have been popular in gyms
for quite some time now, especially
among MMA fighters. The chaotic
and unstable environment created by
unconventional training is what athletes
look for, so using those tools in their
training is important for preparation.
If you walk into my facility, youll see
that we tend to keep things simple.
Weve found that our clients and
athletes see the best results when we
followed proven principles with some
creativity, rather than trying to reinvent
the wheel. If you have a purpose
in mind and program your training
accordingly, you will find that you dont
need much to get the goals you desire.
I love barbell training and the
traditional modes of getting people
stronger. I think progressively overloading
your body through weights is still the
best way to see results. However, as a
supplement to conventional training, I find
unconventional methods have their place.
Unconventional training
allows the lifter to:
Q Translate strength into power
in a functional manner
Q Perform advanced energysystem training (sport-specific
conditioning) by doing circuits
or timed sets/reps using one
tool or multiple tools together
Q Train joint and core stability,
which can be difficult with more
conventional styles of training
Q Improve grip strength, which
is crucial for many athletes
Q Break through plateaus
and boredom associated
with traditional training
Tyres
Tyres are a great way to build strength,
power, and endurance. Most coaches
are wary about doing tyre flips since it
places a lot of stress on the back. This
is something I understand yet dont
entirely agree with. All coaches should
have an idea of what their athletes or
clients are capable of doing and should
never allow them to do things that will
put them at risk. If your coach teaches
Photos: courtesy of mhp
Bodybuilding versus functional fitness? Do a mix of both for gains in strength and power.
people to keep a neutral spine, then

tyre flips are perfectly safe.
I love doing tyre flips for time and
throwing out challenges between two
people. We may challenge people
to do as many tyre flips as possible
in 30 seconds. This is also great for
training specific energy systems.
For power and strength athletes,
you may do tyre flips for 10-to-20
seconds to train the phosphagen/
alactic system, or 30-to-60 seconds
for the glycolytic/lactic system. For
more endurance-based athletes, I
would go over 60 seconds, but be
careful with this. Like anything else,
the more reps someone is exposed
to, the more risk theyre in to get an
injury. Also, tyre flips are anaerobic
by nature because you are doing one
powerful motion, then taking a quick
rest as you set up for the next flip, so
theyre best suited for power athletes.
Kettlebells
A few years ago, I made a huge purchase
of kettlebells. It has been one of our
smartest investments. There are so many
exercises and variations that can be
accomplished using them. Because of
the shape of the kettlebell, it allows you
to hold the handle and express power
in a violent and aggressive fashion. The
different weights of kettlebells allow
you to train for strength as well. You
can simply grab a heavy kettlebell and
do different forms of pressing, deadlifts,
squats, and carries. The versatility of
kettlebells also allows for you to couple
up certain movements and do highervolume circuits for conditioning.
Battle ropes
A famous speed coach (who will go
unnamed) once criticised the use
of battle ropes. The popularity of
battle ropes and their use over recent
EXTREME TRAINING
years has brought on much scrutiny.
Coaches are all over social media
using battle ropes to improve power
and conditioning. The speed coach
had an issue with why athletes were
using battle ropes for conditioning.
I understand this, and I do think
that athletes dont need to be using
battle ropes as their main form of
conditioning. However, I see no issue
with it if its used as a supplement.
Early on in an athletes training
program, coaches should use different
forms of training to create a generalised
strength and conditioning program. As
the athlete gets closer to their season,
the more specific they should get. If
the athlete has some type of injury that
prevents them from running or too
much weight-bearing activities, battle
ropes allows them to get conditioning
in without putting themselves in harms
way. So battle ropes do have a place.
My general population and adult
clients love using the battle rope. It
has tons of variations that make it
fun and pretty simple to use. Most
people have a love/hate relationship
with running. They either love to
do it, or avoid it by any means.
Unfortunately, running is often looked
at as the only way to get a sweat
or improve your endurance. This is
completely false, and doing battle
ropes the right way will prove that.
Sandbags
The unbalanced nature of sandbags
are what make this tool so effective.
You may be able to squat 400 pounds
(181 kg) with a perfectly balanced
barbell, but you might struggle
WORKOUT: UNCONVENTION MEETS TRADITION

Im a huge fan of doing traditional weight-training methods to build strength, power
and muscle mass. However, I understand the importance of unconventional training
and how it can be used. Unconventional training is not only challenging, but it also
breaks up the monotony thats associated with conventional lifting. It keeps you
motivated and is a great way to train in a different yet effective manner. Heres a
workout you can use that gets the best of both worlds.
A1. Bench Press
B1. Double Kettlebell Deadlift
B2. Pull-Ups
B3. Push-Ups
C1. Kettlebell Single-Arm Snatch
C2. Sandbag Cleans
C3. Kettlebell Swings
5x3
4 x 10
4 x 90 per cent of 1RM
4 x max reps
4 x 10 each arm
4 x 10
4 x 12-15
5 Rounds Of:
D1. Sandbag Bear-Hug Squats
D2. Tyre Flips
D3. Battle Ropes (rotate styles)
D4: 30-Second Rest
30 seconds
30 seconds
30 seconds
squatting with a 100-pound (45 kg)

wonky sandbag. The sandbag requires
you to recruit muscles you probably
thought you didnt have. Your core
muscles get turned on and are
needed to help stabilise you as you
perform the movement.
Sandbags are great for athletes
since some athletes are required
to move heavy objects that arent
stable themselves. For example,
a fighter may be asked to move
another opponent in a powerful

and aggressive manner, and
because the opponent is fighting
back, it creates an unstable
environment. This is where sandbag
training comes to into play.
Cornell Hunt is a Certified Strength and
Conditioning Specialist in New Jersey who
works with pro and amateur athletes. For more
information, log on to MHPStrong.com
or visit HuntForStrength.com.
Yo
Y g
G
BIKINI STANDOUT Courtney King HAS

HER SIGHTS SET ON THE 2016 OLYMPIA.
INTERVIEW BY MIKE CARLSON

IF
there is such a thing as a prodigy in fitness, its Courtney

King. The Chicago native competed in her first bikini
competition when she was a junior in high school and
became the youngest Bikini Pro in history when she was awarded
her IFBB pro card at 18 years old. At 22, she is a seasoned
veteran, with more pro shows on her rsum than competitors 10
years older. Experience and wisdom plus the energy of youth is a
deadly competitive package, and King is determined to bring her
best-ever body to the Olympia stage in September.
King, however, is more than the sum of her exquisite body
parts. With the face of a Disney princess and the mouth of a
sailor, she is a charming study in contradictions. Soulful yet
hilariously irreverent and self-effacing, King is redefining the
image of fitness inspirator.
COURTNEY KING
Mike Carlson: How did you get
started in fitness?
Courtney King: My dad is a
businessman and he wanted to open
a gym for fun, something to do on the
side. He opened it up when I was in
eighth grade. There was a boxing ring
and jiu-jitsu stuff. Its closed now, but
it was open for four or five years. Both
my parents were very active and were
constantly in the gym. My sports were
competitive gymnastics, track, and I
was a swimmer. I even did flag football
when I was younger. I was a little jock. I
wore a sweatband to school sometimes.
MC: What is an average day for you?
CK: Im a morning person. I get up
around 5.45 or six, check my computer
and then get to the gym by seven. Im
done by 8.15. I shower, eat breakfast and
then I like to leave my house to work. I
like to go to Whole Foods or Starbucks or
different coffee shops. Im a huge coffee
person and I like people-watching. Ill
work for about four hours and then Ill
come home and either nap or do school
courses online. I might meet with a
client in person and do some posing.
MC: What are you studying?
CK: Nutrition. I want to get into
holistic medicine. I know it seems
totally against the whole bodybuilding
thing and I sound like a weirdo, but
I want to get into learning how to do
things holistically as a competitor.
I hear a lot of people preach that
this is a healthy lifestyle, but it
gives so many women and guys
eating disorders and metabolic
damage and all kinds of problems.
MC: If you were dieting for a
contest at 17, you should be a
poster girl for self-image problems.
CK: I have been though that shit! I
was a skinny twig growing up. Then
I developed body dysmorphia and
eating disorders, I gained 25 pounds (11
kgs) and then lost it and had adrenal
problems. All that bullshit. Ive been
through it, but I am way better now.
MC: Do you find that a sense of
humour keeps you grounded?
CK: I do. I laugh at this shit. I used to
be so much more extreme than I am
now. Im the type of person that if I do
something, Im going to give it 100 per
cent, but I learned to ease back a lot.
You can live life without being a psycho.
Courtney
King
AGE: 22
HEIGHT: 55
LIVES: From Chicago,
lives in Arizona, USA
PROFESSION: Online trainer,
lifestyle coach, student, I hate
saying pro bikini competitor
LIKES: Cooking, learning,
coffee shops, traveling,
sunshine, training,
family, laughing
DISLIKES: Indecisive people,
spicy food, tomatoes, being
hot when I sleep, people who
dont make eye contact, bugs
FAVOURITE CLEAN
MEAL: Anything breakfasty,
omelettes, pancakes
FAVOURITE CHEAT MEAL:
Burger and sweet potato fries
LISTENS TO: Anything
from house to rap to
Christian music, motivational
speakers like Tony Robbins
You just
have to do
you and the
right things
will fall
into place.
FAVOURITE BOOK:
Relentless by Tim Grover
FAVOURITE MOVIE:
A Walk To Remember,
Finding Nemo, Rocky III
SPONSORS: BPI,
Celestial Bodiez
TWITTER:
@courttneykingg
INSTAGRAM:
@courtneykiing
WEBSITE:
courtneykingfit.com
MC:You placed third at the 2015 Mr.

Olympia but then placed fifth at the
Arnold and Arnold Australia.Tell me
about that.
CK: I was pissed because I went down
from the O, but its okay. I wasnt
mentally in the zone. Ill own it. I was
going through the motions how to
prepare for a show. Mentally, if you are
not in it, even if you are doing all the
physical work, your body is not going
to respond, and mine didnt. I looked
deec, but I didnt look like I did for the
O. I knew I wasnt where I should be, so
I was blessed to get fifth place. There
were some girls who placed lower
than me who should have been higher.
Straight up.
MC:Why was your mental game off?

CK: Mentally, well, me and Steve
[Cook] just broke up. We were together
for a year, so that was kind of hard. I
had never dated anyone in the fitness
industry, and that was kind of a tough
break-up. But shit happens, life goes
on, whatever. Mentally right now, I feel
good. Im getting on track.
MC: Will you continue to date
within the industry?
CK: One hundred per cent no. I feel like
a lot of fitness-industry people are just
all about me, me, me. Life has to have
that balance. Steve was very balanced,
but he is a different being. I should say
that I wont date a competitor.
MC: At this point, would it be boring

to date like a kindergarten teacher?
CK: No! I feel like it doesnt matter. If
you vibe with the person, its all good.
MC:Tell me about your training.
CK: I like HIIT-type circuit training in
the morning, maybe a spin class. I dont
do any steady-state cardio. I weight train
in the afternoon five-to-six days a week.
MC: How do you organise
your workouts?
CK: I go off how I feel. It isnt like, Monday
is legs day. If Im sore on Monday from
hiking or biking and I need another day to
recover, Ill wait a day. I listen to my body.
Sometimes Ill do more high volume and
COURTNEY KING
sometimes Ill go heavier with fewer reps.
Im not a girl who has to do a ton of volume
to break my legs down. I have always been
someone who has to build.
MC: What is your best body part?
CK: I have really good shoulders
and pretty solid legs. Its not that my
shoulders are very muscular, I just have
a very broad frame. My shoulders dont
really drop and I have no traps, so it
makes my shoulder look bigger. I get the
most compliments on my legs, though. I
have legs up to my shoulder blades.
MC:Tell me about your diet.
CK: When Im getting ready for a show,
Ill carb cycle. Two low days and then
one high. I would say on high days I
get 200 grams of carbs and low days
are about 85 to 100. Its not bad. On my
lower-carb days, I have a lot more fat. On
my higher-carb days, I drop my fat.
MC:You have a very different look
for the division.
CK: I had someone tell me today that I
have a very wholesome look. I guess its
because I dont wear a lot of makeup.
Ive never dyed my hair. I dont have the
whole lip-injection shit. I guess Im more
cute than sexy. I think its a cool angle. I
also feel like I relate to young girls better.
I dont have a big mom following. My
following comes from young girls, so I
keep my image a little cleaner. The fitness
industry is based off physical sexual appearance. Sex
sells, but I think you can take a different approach.
SCAN WITH
YOUR
IN-SITE APP TO
GO BEHIND
THE SCENES
AT COURTNEY
KINGS PHOTO
SHOOT.
MC: Celestial Bodiez is a sponsor, which is

pretty sexy.
CK: True, but Celestial Bodiez quality is like no
other. Celeste and PJ Braun pride themselves
in the brand and name of their company.
You cannot go wrong with the famous booty
scrunch on all of their pants. Everything about
Celestial Bodiez emphasises your physique.
MC: What are your goals for 2016 and beyond?
CK: I love competing, but I want to work on my brand.
I want to finish some e-books I have been working
on. Id like to grow my website that I launched a few
months ago. I want to build my relationship with BPI,
my new sponsor. Im ready to get back with schooling
full-time along with doing some traveling and enjoying
my life along the way.
MC: What about physique goals?
CK: I can think of 20 different things I want to change
about myself. We are all our own worst critics. Ill just say
I want to be better than I was at the Olympia last year.
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AT THE MOVIES
Muscle Movie News
By Clint Morris
VAN DAMME DOWN UNDER

Jean-Claude Van Damme is coming down under
for two exclusive shows in Melbourne and Sydney
this August.
The martial arts superstar will be in Sydney
on 24 August and Melbourne on 28 August for a
show thatll likely see the Muscles from Brussels
retrace his beginnings, praise and rag on a few of
his co-stars and former colleagues, and offer some
fitness and training advice to the action-movieloving audience.
Special packages are available to dine with the
iconic star of Kickboxer and Wrong Bet, take selfies
with the man and get priority seating at the show.
For more information on the event hit up
www.jcvd.com.au.
STAR-LORD
DIRECTOR:
ROBOCOP
REMAKE
SUCKED!
BUCKAROO BANZAI
GETS TV TREATMENT
Amazon and MGM are negotiating a
deal to bring 80s movie classic The
Adventures of Buckaroo Banzai Across
the 8th dimension to the small screen.
Kevin Smith is developing a TV show
based on the 1984 film, starring Peter
Weller, one which he hopes some of the
films cast will be involved in in some
capacity. Already Smith has courted
Clancy Brown to take part. The series
would stream exclusively on Amazon.
Several years after his RoboCop

remake crashed and burned at the box
office, director Jose Padhila has spoken
out about the behind-the-scenes
troubles that plagued the production.
I didnt have the creative freedom I
needed, he said. I spent 90 per cent
of the time fighting. It made me realise
that making a studio movie is not the
same as making a film. I
will think a million times
before getting involved
in another production of
that size again. I got into
this Hollywood business
thinking that I could make
the film I wanted, with
my cinema criteria. My
mistake. Id rather face the
reality than make movies
about superheroes.
The remake of the 80s
classic grossed only $58
million from a $100 million
dollar budget.
Any sequel plans to the
2014 film would seem to
be definitely off the cards.
Chris Pratts going to be everywhere (again)

in a year or so. According to the Jurassic
Outpost website, production on the Jurassic
World sequel will likely kick off before the
release of Pratt-starrer Guardians of the
Galaxy Vol. 2, on 27 February 2017.
The sequel to the 2015 hit will lens
in Hawaii under the code name Ancient
Futures and under the direction of Juan
Antonio-Bayona.
The new film, penned by Colin
Trevorrow and Derek Connolly, is rumoured
to fix on a whole crop of companies using
the science that resurrected the dinosaurs
for the theme parks.
AT THE MOVIES
TEEN WOLF
FOR THE LAST TIME
OLD MACGYVER,
MEET YOUNG
MACGYVER
Richard Dean Anderson has been
asked to make an appearance in
the new MacGyver. The star of the
80s classic wouldnt be reprising
the title role, though, as Lucas Till
(X-Men: First Class) is playing a
younger incarnation of Mac in the
James Wan-produced redo.
Executive producer Peter Lenkov
suggests Andersons involvement
might go beyond just a cameo.
Were hoping to have him
come on the show and be a part
of this incarnation as well. Were
reaching out to him. Were hoping it
happens, he says.
In terms of how the new show
will differ to the old show, Lenkov
says it maintains the same tone and
spirit of the original.
MacGyver in his first
incarnation was a hero who was
unique to the TV landscape. I think
if you look at the landscape, theres a
void for that kind of hero. MacGyver
in a lot of ways is a very positive kind
of character, and he only resorts to
violence when he has to.
THOR
ON
THE
ENTERPRISE
MTV has announced that hit horror series Teen

Wolf will conclude with its sixth and final
season premiering in November. The series
which spawned a legion of fans, pioneered
social TV, and made international stars of
Tyler Posey and Dylan OBrien will draw to a
close with a 20-episode season, ending with its
100th episode in 2017.
At San Diego Comic-Con, Posey, Holland
Roden, Dylan Sprayberry, Cody Christian, Khyli
Rhambo and executive producer Jeff Davis bid f
a teary-eyed thank you and previewed the final s
with an epic and unsettling Season 6 trailer.
Teen Wolf has been an extraordinary journey, one that captured the hearts
and imaginations of fans more than we couldve ever imagined, said Davis.
Were eternally grateful for the support weve received over these past six years
and were excited to take our brave fans on one last, thrilling adventure.
DAREDEVIL
GETS THIRDS
Netflix has renewed the popular superhero

series Daredevil for a third season. Though no
release date has been given, its likely the Charlie
Cox-starrer will return to screens in 2017.
Cox first reprises Daredevil in the miniseries The Defenders, shooting at the end of the
year, which unites all of Netflixs superhero
line-up.
Paramount have announced a fourth film in

Bad Robots reincarnated Star Trek franchise.
More so, theyve announced that Chris
Hemsworth, who briefly played George Kirk
(Jamess father) in the pre-credits sequence
leading into 2009s Star Trek, will be back to star
alongside onscreen son Chris Pine in the movie.
In the next instalment of the epic space
adventure, Pines Captain Kirk will cross paths
with a man he never had a chance to meet, but
whose legacy has haunted him since the day
he was born his father.
The remaining cast of the Star Trek series
including Simon Pegg and Zoe Saldana is
expected to return.
AT THE MOVIES
AT THE CINEMA
STAR TREK: BEYOND
(Paramount)
Captain James T. Kirk mentions,
early on in the new Star Trek film, that
things are starting to feel somewhat
episodic for him. For Kirk (Chris
Pine), thats somewhat of a dilemma
if vertigo is the most exciting thing
youre experiencing in space, theres
a good chance youre going to go
searching for a gig less taxing on the
psyche. For the audience, however,
episodic is a good thing particularly
when it comes to Star Trek, and even
more so in relation to this latest
instalment. Having recently suffered
through an overblown remake of Star
Trek II: The Wrath of Khan (which
simply swapped the old cast out for
their younger counterparts), the
rebooted Star Trek movie series gets
back to basics here, and therefore finds
its footing again, with a simplistic, selfcontained and joyfully fun adventure
yarn not unlike one of the better
episodes of the original series.
In fact, everyone on board this latest
one especially writers Simon Pegg
and Doug Jung, but also the fantastic
production design team seem very
determined for Star Trek: Beyond
to play like a chapter of the original
series, what with its kidnapped-onan-alien-rock yarn, tweaking of the
main characters to have them play and
look even closer to their predecessors
(especially Pine) and terrific balance of
action and humour.
Much like the original series, its
the ticklish banter and character
tics in these new Star Trek movies
that near overshadows anything on
screen from the cynical banter
between Bones (Karl Urban) and
Spock (Zachary Quinto) to Kirks
unrestrained cheekiness and Peggs
goofball take on Scotty, the three films
have encompassed more humour
and heart than most modern-day
comedies have in recent years.
Not to say these new Star Trek films
are all chit-chat especially evident
in this latest one with director Justin
Lin (Fast & Furious 6) having the crew
of the Enterprise participate in some
of the most ridiculously entertaining,
over-the-top action sequences of the
new franchise.
Sure, at times it might seem Lins

forgotten which film series hes playing
chief on, but his ability to restrain
himself from going frequent and
excessive with the action sequences
helps keep the tonal balance on track.
The few moments he does do his
thing, Lin pulls it off with flying, farfetched colours.
The story itself while on a rescue
mission, the crew are ambushed by
a mysterious alien (Idris Elba) who
sees their vessel tumbling towards
the planet below it isnt much,
but its the execution that makes the
CONNECT WITH US
ausironmanmag
movie. From the impressive attack

on the Enterprise in the films first
quarter to the credible bonding
of species that Trek does so well,
and a super-fun moment that sees
the Beastie Boys playing a part in
the villains fall, its quite simply a
standard story done superbly.
Whats better then than walking
into a movie, expecting to see
something quite average, and being
pleasantly surprised and overjoyed
instead? Start making bad trailers
again, editors just like the ones of our
youth we long to be surprised more.
ausironman
ausironmanmag
ausironman
AT THE MOVIES
AT HOME
PRECIOUS CARGO (Pinnacle Films)
Its the long-awaited challenge of the 80s TV stars as
Moonlightings Bruce Willis goes up against Saved by the Bell
alum Mark-Paul Gosselaar. What?! Nobodys awaited this.
Crime boss Eddie (Willis) is out to find the seductive thief
Karen (Claire Forlani) who failed him. In order to win back her
former employers trust, Karen employs her ex-lover and top
thief Jack (Gosselaar) to steal a horde of precious gems. But
when the job goes down, all trust goes out the window and Jack,
Karen and Eddie find themselves staring each other down in a
deadly showdown. Yawn.
A Good Day to Die Hard looks like Die Hard next to this, Bruce.
THE FLASH: THE COMPLETE

SECOND SEASON (Warner)
ARROW: THE COMPLETE

FOURTH SEASON (Warner)
Oliver and friends face a deadly new enemy this
season in the form of supernatural crook Damien
Darhk (Neal McDonough). Darhk, the leader of H.I.V.E.,
and a former member of the League of Assassins,
causes much chaos for the newly engaged Oliver
(Stephen Amell) and Felicity (Emily Bett Rickards),
who were preparing to cut down on their crime
fighting and look to a quieter, more relaxed future.
And Darhk isnt just out to cause chaos for the city,
but to Oliver and his alter ego Green Arrow as
well, with his actions ultimately resulting in a tragic
loss for the good guys.
Meantime, Malcolm Merlyn (John Barrowman)
settles into his new role at the top of the League of
Assassins as the new Ras al Ghul and Constantine
(Matt Ryan) comes to town to help Team Arrow stop
their latest foe.
Theres lots of full-throttle time-twisting thrills to

be had in the exciting second season of one of TVs
best new shows. This season zips back and forth
between Earth One the universe in which The Flash
is primarily set and Earth Two, which features
alternate versions of the characters we know and love,
as well as some were not so fond of. An evil speedster
named Zoom has broken through into our world with
plans to not only steal The Flashs speed but also
destroy mankind. But with the help of visiting Earth
two hero Jay Garrick, and the real Dr. Harrison Wells
(as opposed to the fake one that terrorised the crew in
season one), the team of Star Labs pool their resources,
determined to send the speeding scoundrel back to
where he came from.
CRIMINAL (Roadshow
Home Entertainment)
Ryan Reynolds swapping
bodies (well, kinda) with Kevin
Costner, anyone?
Costner stars as the crooked
Jericho Stewart, a man with
brain damage that makes
it impossible for him to feel
emotions, or distinguish right from
wrong. Reynolds stars as Bill Pope, a
CIA agent who dies before giving up where
he hid a computer hacker. A CIA station chief (Gary Oldman)
comes up with the idea to graft Popes brainwaves onto Jerichos
brain so they can utilise the info the dead man had on his mind.
After the grafting is done, Jericho escapes custody and starts
racing around London trying to complete Popes last mission.
In addition to Reynolds, Costner and Oldman, Tommy Lee
Jones is also here, playing the neuroscientist behind the brain
grafting. Michael Pitt plays a computer hacker and Batman v
Supermans Gal Gadot plays Popes wife. Question is, how much
did the studio have to pay this amazing cast to sign up for such a
substandard movie?
BODY CONQUEST
Getting to the Core
By Ingrid Barclay
Coretraining,theCATstrategyandbuildingmeat-freemuscle.
You should do core, abdominal and

low-back exercises toward the end of
workouts to prevent fatiguing before
doing the major strength exercises.
Neveux
Q: I consider myself an all-round

athlete I bodybuild, I do some
power-type training sometimes and
I also play footy. How often do you
think I should train my abdominals?
Im not really clear on how much is
too much. And where does specific
lower back work fit in?
A: Powerlifters and other strength
athletes do train their abs, thats for
sure. However, unlike the bodybuilder,
who is interested in developing
the musculature of the abdominals
to chisel a well-defined six-pack,
the strength athlete is interested
in developing the strength of the
abdominal musculature, and the same
can be said about the lower back. Both
the superficial and deep muscles of
the abdominals and lower back make
up the core musculature of the body
(a lot of people forget that when we
refer to core, that includes the lower
back too). These muscles support
the shoulders, spine and hips during
all movements. Building the strength
of these muscles not only helps to
prevent back injuries but can help to
increase strength due to the fact that
the bodys foundation is stronger.
I would suggest that you do
core, abdominal and low-back
exercises toward the end of workouts
to prevent fatiguing of the core
musculature before doing the
major strength exercises with heavy
weights. Many powerlifters do one or
two core, abdominal and lower-back
exercises at the end of two-to-four
workouts per week. Some even have
a distinct core day.
Core exercises, if included in a
workout, are usually trained first in the
series with abdominal and low-back
exercises; the number of reps varies
depending upon the type of exercise.
For core and lower-back exercises,
higher reps in the range of 20 to
30 are acceptable. However, many
powerlifters train good mornings with
extremely heavy weight and a lower
rep range of 6 to 12. For ab exercises,
many powerlifters also prefer to train
with heavier weight and lower reps to
increase abdominal strength gain.
Q: I have heard a little about

CAT training but it seems a
little unclear to me what is
involved. Could you please
elaborate your understanding of
it and have you tried it yourself
or with any of your clients?
A: Compensatory acceleration training

(CAT) is when you try to accelerate
through the concentric phase of a
movement instead of using less force
just because the load is easier or lighter.
The CAT technique is actually the
result of a mathematical model being
CORE WORKOUT
Workout 1:
EXERCISE
SETS
REPS
REST
Dumbbell woodchopper
20
1 min
Lying back extension
25
1 min
Standing crunch
810
1 min
Workout 2:
EXERCISE
SETS
REPS
REST
Russian twist
25
1 min
Barbell good morning
810
2 min
Hanging leg raises
1012
1 min
Many people forget that core

includes the lower back too.
Neveux
applied to an exercise. I will use squats

as an example. You are doing a set of
10 squats. Because your muscles are
nice and fresh, the first seven or so
are quite easy, and so offer you little
adaptive stress. The first third of the
remaining squats are the toughest since
your leverage is poor at the bottom of
the movement. As you ascend beyond
the bottom third of the movement,
however, leverage improves greatly and
you can finish the squats with ease.
So only the first third of the last three
squats afforded you with sufficient
overload to force an adaptive process to
occur in the muscle. That relates to an
efficiency percentage of only 3/30ths or
1/10th virtually 90 per cent of your
efforts were wasted!
So, wouldnt it be nice if you were
able to improve that 10 per cent
efficiency rating to around 80 or 90
per cent? Of course it would, because
that would mean you would be able
to achieve the gains in one workout
that used to take you eight or nine
workouts to accomplish. You can
improve the efficiency.
Using CAT procedure, you can
definitely achieve this kind of efficiency
in many of your exercises. All you have
to do is compensate for the improved
leverage through a given motion by
pushing harder and harder. Most
bodybuilders let up on their effort at
the point where the leverage improves.
This is not efficient. Through every inch
of your range of motion, you should
be exerting absolute maximal effort
except, that is, right near the terminal
point of the range, where it is necessary
to slow the ballistic movement down a
bit to avoid throwing the weight off your

back or seriously injuring your muscles
from the greatly sped-up movement.
Exercises such as squats, bench
presses and stiff-legged deadlifts are
well suited to CAT techniques, but
shorter range of motion exercises
such as curls or lat raises arent.
When applying this compensatory
acceleration to your exercise efforts,
keep in mind that it is the mind
that controls effort. You have to
concentrate on maximum effort
throughout the range of motion and
USING CAT PROCEDURE,

YOU CAN DEFINITELY
ACHIEVE THIS KIND OF
EFFICIENCY IN MANY OF
YOUR EXERCISES. ALL YOU
HAVE TO DO IS COMPENSATE
FOR THE IMPROVED
LEVERAGE THROUGH A
GIVEN MOTION BY PUSHING
HARDERANDHARDER.
on every rep in the set. With this kind
of mental concentration, you will
improve the general quality of your
training to a large extent.
I personally have actually not tried
CAT on myself or any clients as yet.
Its not to say I wont. It has worked for
legendary powerlifters such as Fred
Hatfield and Andy Bolton, so I am
convinced there is something valid in it.
One difficulty with this type of training
is the continued movement of the bar
after the lift has been finished. The bar
flying off the body could cause injuries.
This is not a fantastic or safe scenario in
a personal training setting! Dr. Hatfield
suggests learning to slow the lift down
at the very end of the lift. Therefore,
bands and chains could be used as a
means to get around this issue.
Q: Whats your general opinion on
supplementation? There are so
many around between dietitians,
naturopaths, Facebook fitness
gurus, personal trainers and the
like. It gets very confusing with
everyones differing take on the
matter. I enjoy your column and
would like to know what you think.
Should I supplement?
A: Misguided nutritionists protest that
bodybuilders, including recreational
trainees, need not engage in megadoses
of vitamins and minerals. Just as
loud are the voices and opinions of
supplement companies, manufacturers
and distributors who have a heavy
financial vested interest in ensuring
that the importance of supplements is
emphasised and if we spend enough
BODY CONQUEST
When applying this compensatory

acceleration to your exercise efforts, keep in
mind that it is the mind that controls effort.
money we are going to get the next

super body. Whos right?
Neither of the two extremes are
correct in my opinion, neither from
practical experience nor from the
scrutiny of the research literature.
In my opinion, the facts that tend to
support the notion that supplements are
advisable for a fabulous bodybuilding
physique are as follows:
Many of the drugs and other nondrug preparations that bodybuilders

use to enhance anabolism often
cause a corresponding increase in
vitamin and mineral requirements.
Many of these same substances cause
certain mineral and vitamin balances
to skew, necessitating supplements.
The very act of strenuous and
stressful training under loads that
mortal men were not designed

to bear are absolutely known to
increase the nutritional needs
of the bodybuilder beyond what
increased caloric intake can
provide and still allow for the
bodybuilder to maintain a body fat
ratio that is low enough to justify
walking around looking like a
bodybuilder!
BODY CONQUEST
The devitalising and demineralising
effects of prolonged shelf life, soil
depletion, additives, pesticides,
bleaching, pre-cooking under intense
or prolonged heat and processing all
but ensure that ingested foods will be
less than nutritionally adequate.
So in short, food is paramount
and far more important but living the
lifestyle, including training the lifestyle,
calls for savvy supplementation use.
Q: It was with great interest that I
read your response in last months
Iron Man to the vegan question.
I have recently made a lifestyle
choice to stop eating most meats.
However, I do still eat eggs and fish
at this stage and am undecided
whether I will continue to do so. I
am just wondering if you could paint
a picture of what a mass-building
eating day might look like as a
vegan trainee?
A: Without knowing more details
about you, it is very difficult to include
quantities but I can outline a couple of
days worth of ideas for you.
Mass-building meal day 1:

Meal 1: Plate of tofu scramble with
potatoes, capsicum, broccoli, zucchini and
asparagus. Two vegie sausages, two slices
of wholegrain bread with almond butter,
and 250g orange juice, freshly squeezed.
Meal 2: Two pieces of fruit of your
choice, two cups of non-dairy yoghurt
and a protein shake.
Meal 3: Bowl of whole-wheat pastas
with pinto beans, and a large green, leafy
salad with balsamic vinegar.
With CAT, you should practise slowing the

lift down as you come to the very end.
Shutterstock
You can build

mass on a plantbased diet, but
you need to
make sure youre
eating enough.
BODY CONQUEST
Real food is paramount but living the fitness
lifestyle calls for savvy supplementation.
Stressful training can increase your

nutritional needs beyond what increased
caloric intake can provide.
Meal 4: A plate of vegetables of your

choice with some hummus dip, and
four slices of pita bread with lentil pate.
Meal 5: Bowl of brown rice with
broccoli and asparagus, and an
avocado and sprout wrap.
Meal 6: Protein shake, a
large sweet potato and large
bowl of vegetable soup.
Meal 7: Rice and vegetable stirfry
with baked tofu, medium bowl of
kale and 200ml of hemp milk.
Mass-building meal day 2:

Meal 1: Breakfast burrito, bowl of fried
potato and 250ml grapefruit juice.
Meal 2: Six vegan corndogs,
and large green leafy salad with
flaxseed oil drizzled over it.
Meal 3: One continental cucumber
with hummus, 3 carrots, and
a green protein smoothie.
Meal 4: A plate of vegetables of your
choice with some hummus dip, and
four slices of pita bread with lentil pate.
Meal 5: Two oranges, and a plate of
flax crackers with almond butter.
Meal 6: Three pieces of French
toast with maple syrup, and a
bowl of cereal with rice milk.
Meal 7: Kale salad with dulse
and pumpkin and hemp seeds
with a green smoothie.
Neveux
The two days are just to be used as

guidelines to get ideas for your own
mass-building programs. You may want
to consider adding another meal if you
need to. If you dont see the results
you are looking for, youre probably
not eating enough, or not training with
enough intensity or both.
Ingrid Barclay is the owner of Body Conquest,

an elite personal training service specialising
in contest preparation for men and women.
Ingrid is a master trainer of more than two
decades, the author of Go Figure and a
NABBA/WFF judge who has helped numerous
competitors to compete at their very best.
Ingrid can be contacted on 0424 180 093 or
through ingrid@bodyconquest.com.au
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WET N WILD
WET N WILD
Tracey-Kaye Charles
How did you come to be in
the calendar?
I shot with Charlie about four weeks
prior to one of my shows.
Where do you hail from?
Perth, but born in Proserpine,
far north Queensland.
Whats the most interesting thing that
has happened to you?
I was Larissa Reis make-up artist twice
when she travelled here to Perth. This
was both interesting and amazing.
Shes such an inspirational woman; I
just love everything about Larissa.
What is your relationship to the

fitness industry?
I have been competing on and off since
2010 and now I am a make-up artist, hair
stylist and tanning tech for competitors
and fitness celebs in Australia.
Tell us about an average week in the
gym for you.
Well, work takes priority for me now
as I want more time for my clients,
but I LOVE training, so I try and do at
least four sessions a week. I break my
sessions up into body parts, so my
focus is on glutes and hammies, delts
and tris or back and bis and throw in
some quads maybe once a fortnight.
My goals have changed, so now its
more about maintaining and fighting
that gravity on the daily, keeping tight
and toned and using the gym as my
release at the end of a busy day.
Whats your favourite exercise?
Deadlifts. That all-over body hit is amazing.
Whats your least favourite exercise?
Anything biceps.
Have you ever competed or
considered competing in a
bodybuilding/fitness comp?
Yes, I have: IFBB Figure and Bikini.
What do you love most about the
fitness world?
The people I have met and continue to meet

all the time, and the opportunities I have
been given because of the fitness world.
Tell us about your diet or nutrition plan.
Be as detailed as you like.
My coach is Summer Bernard; she
is incredible. Currently, I am just on a
lifestyle plan, which is quite flexible but
I still monitor calories and macros.
Do you use supplements?
Yes I do. I love GABA, and ZMAs
for bedtime. I have protein postworkout and BCAAs intra workout.
What is your favourite male body part?
My partner has amazing delts
and calves. Just saying [laughs].
Those are my fave by far.
What is your own body part that you
like the best?
Obliques. Thanks, Mumma!
What advice would you give to
someone wanting to start out in the
modelling or fitness industry?
Find a great coach someone with
extensive knowledge with not only
nutrition and training but industry
knowledge too. Do your research and
dont just go cheap; your health is
priceless, dont ever put a price on it.
When you have some time to yourself,
what do you usually get up to?
I love to read and when I get a chance all I
want to do is sit down, read and drink tea.
Who is the person you admire
most from the fitness world?
Who is your hero?
Who do I admire the most? Thats a hard
one, as I have so many women that I
look up to. My best friend and coach
Summer Bernard has always been my
support and my go-to for everything:
businesswoman, friend and someone I
will always go to for advice. My mother
is my hero; she will always be my one
and only woman that I will look up to
and aspire to be like: kind-hearted, hard
working and strength like no one else.
Instagram: @traceykayemakeupartist
Facebook: Tracey-Kaye Makeup Artist
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What did you want to be when you

grew up?
A writer [laughs].
Photography by Charlie Suriano
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IRON MAN INTERACTIVE

SHOT!
Finally sat down and read the great five-plus page story/
interview by Darren Burns about Australian IFBB pro Josh
Lenartowicz. Great interview, Darren and what a story
about the legend Josh! Thanks Australian Iron Man; as
always, a great mag. See you at Mr. Olympia. Ill be the bloke
L.
in the Iron Man t-shirt, LOL.
John Ball, via Facebook.
Powerlifting champion Florian Loock and coach Cam Neeld

hosted a powerlifting and strength workshop at Fit Head PT
Studio in Baxter, Victoria, in late June. Attendees included
some of the Iron Man team as well as Biggest Loser
contestants Johnee and Moses Auvale. Lots of PBs hit at this
session. Thanks for the top tips and support, everyone!
Diep Nguyen
KING OF THE GYM
MIXING
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M
I enjoy the mix of training I see in Iron Man. I just turned
and have been lifting for 22 years. I really appreciate it
hen I see new moves like farmers walks or land mines
using sliders for abdominals. Learning new things in
gym is the key to making gains and not getting old.
Peyton S, via email
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2016 CALENDAR OF EVENTS

INBA www.inba.com.au
MONTH
DATE
EVENT
LOCATION
September
September
September
September
September
September
September
September
September
September
September
October
October
October
October
October
November
3
10/11
11
17
17/18
18
24
24/25
25
25
25
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8
16
22/23
29
10-13
INBA Natural Universe

SA State Titles
NSW South Coast Classic
North Queensland Championships
Victorian State Titles
ACT Championships
Northern Territory Titles
Queensland State Championships
Tasmanian State Titles
NSW State Championships
Ballarat Classic
Defence Force & Emergency Services
West Australian State Championships
Australian National Championships
QLD Expo Super Show
Bali Paradise PRO/AM International
Natural Olympia
Austin, TX, USA

Norwood Concert Hall
Woonona Bulli RSL
Townsville Entertainment Centre
Moonee Valley Race Club
Hellenic Club, Woden
Darwin Entertainment Centre
Sleeman Centre, Chandler
Hotel Grand Chancellor, Hobart
Sir John Clancy Auditorium
Wendouree PAC
Kendron-Wavell Service Club
Kingsway Indoor Stadium
Sir John Clancy Auditorium
Brisbane Convention Centre
Kuta, Bali
Rio Casino, Las Vegas, USA
STATE
MONTH
DATE
EVENT
LOCATION
STATE
CONTACT
September 17
September 25
October
2
October
TBA
October
16
October
16
October
29
November
5
TBA
TBA
TBA
TBA
South Australian Championships

Queensland Championships
Victorian Championships
Tasmanian Championships
Australian Championships
Western Australian Championships
NABBA Universe Championships
WFF World Championships
ACT Championships
Northern Territory Championships
Adelaide, TBA
Outrigger Gold Coast
Darebin Arts Centre
TBA
Perth, TBA
Perth, TBA
Birmingham, UK
Dublin, Ireland
TBA, ACT
TBA, NT
SA
QLD
VIC
TAS
WA
WA
Dominic Trimboli 0400 001 108

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September TBA
ANB WA Mayhem
Vasto Club, Balcatta
WA
September
September
3
4
ASN Newcastle Classic

North QLD Naturals
Panthers Club
Jupiters Casino
NSW
QLD
September
September
September
10
11
18
ANB Canberra Championships

ANB QLD State Titles
Western Australian Mayhem
ACT
QLD
WA
September
September
24
25
NSW Central Coast Natural Physique Titles

ANB South Australian Revolution
October
VIRUS Natural Model & Muscle Championships
Australian Institute of Sport

Southport Sharks
St Hildas Performing
Arts Centre
Impact Centre
Michael Murray Performing
Arts Centre
TBA
October
Marconi Club, Bossley Park
NSW
October
Australian Nationals Oxygen

Fitness & Model Championships
Australian Nationals Bodybuilding
& Figure Championships
David Salamon 0426 263 655

www.anbwa.com.au
www.anb.com.au
Rhonda Barnes 0409064000
www.anbnorthqueensland.com.au
0432 273 822, asncanberra@hotmail.com
Raylene 02 9630 0338
david@anbwa.com.au
Mick Moss 0412 656 548
www.anbsa.com.au
Aaron Braithwaite 0449 030458
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Robert Powell 02 9630 0338
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DATE
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MONTH
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