muscle & fitness uk - december 2013

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TRAINING

M&F ContentsVOL. 74 NO. 12DECEMBER 2013

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

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

148 Training TalkBritish MMA fighter Paul “Semtex” Daley, the world’s fittest woman Sam Briggs, and actor, bodybuilder and great British eccentric Sam Cullingworth reveal how they get in amazing shape.BY MATT TURNER AND JOHN PLUMMER

52

36

FEATURES

36 Still PumpedAt 66, the greatest fitness icon of all time is on a roll. With a slate of new movies on the horizon, the former governor is looking more like a bodybuilder than he has in years.BY SHAWN PERINE

44 The Bone CollectorJon “Bones” Jones trains his ass off in the gym, but it’s not about how he looks. It’s about what he can do.BY MATT CAPUTO

72 Nathalia Melo— Moving To EuropeIn the first of a three-part series, 2012 Ms Bikini Olympia Nathalia Melo reveals why she left Florida for a new life in Belfast.BY JOHN PLUMMER

92 The Next GenerationThe new bodybuilding documentary Generation Iron hopes to build on what Arnold’s Pumping Iron created nearly 40 years ago.BY DAVE LEE

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

118 Eternal WisdomIn the wake of this year’s Mr Olympia M&F presents this Q&A with past Olympia champions.BY JOE WUEBBEN

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

134 Bigger, Stronger, FasterLike strongman training but aren’t big enough for strongman? This might be just the thing for you.BY GEORGIA SIMMONS

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62 In With The NewDifferent meals to build with.BY MATTHEW KADEY

82 Survival Guide The rules and recipes you need to follow to keep your goals on track this festive season.BY MIKE ROUSSELL

100 Muscle NutritionContinuing our series on diet and supplementation, we investigate whether nutrient timing is less important than previously believed.BY MARK GILBERT

160 Performance Nutrition Deciphering the latest scientific research to help you get the most from your training, diet and supplementation.BY MARK HOBDEN AND JAMES COLLINS

162 Protein Powder Cookery How to make tasty, healthy, and easy-to-bake protein bread.BY ANNA SWARD

164 Nutrition Made EasyA monthly Q&A column that gets right to the heart of your most asked questions on diet and supplementation.BY PHIL LEARNEY

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NUTRITION

62

COLUMNS, ETC...

8 WelcomeThe highs of 2013.BY JOHN PLUMMER

10 Arnold’s PageDon’t be a chicken!BY ARNOLD SCHWARZENEGGER

14 EdgeThe latest in news, science, training and nutrition.BY TEAM M&F

154 Powerful PeopleInsights from leading figures in the world of bodybuilding and fitness.BY SHAWN PERINE, JOE WUEBBEN

AND BEN RADDING

168 Dan Hardy ColumnBritain’s only UFC title fighter gives some tips on effective conditioning exercises.BY DAN HARDY

170 Building MuscleWhy it’s important to design the right training programme.BY NICK MITCHELL

176 Bikini BodyBritain’s premier bikini competitor Michelle Brannan explains her approach to eating... and cheat meals.BY MICHELLE BRANNAN

178 Kings of StrengthIn the first of a new series on the secrets of getting a stronger physique, we discuss the importance of tightness. BY ANDY BOLTON AND PAVEL TSATSOULINE

182 Coach’s ClinicHow psychology can help to boost sports performance.BY ANDY SHELTON, HEAD OF SPORTS SCIENCE & STRENGTH

AND CONDITIONING COACH OF LEICESTER TIGERS

186 UFC ConditioningBreaking down the exercises British UFC star Jimi Manuwa uses to get in shape.BY RICHARD TIDMARSH

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

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

MUSCLE & FITNESS 5

WEIDER PUBLICATIONS, LLC A SUBSIDIARY OF AMERICAN MEDIA, INC.

Chairman, President & Chief Executive Officer David PeckerFounder & Chairman Emeritus Joe Weider (1920-2013) Executive Vice President, Chief Marketing Officer Kevin Hyson Executive Vice President, Consumer Marketing David W. Leckey Executive Vice President, Chief Financial Officer, Treasurer Chris PolimeniPresident, CEO, Distribution Services, Inc. John D. SwiderExecutive Vice President, Chief Digital Officer Joseph M. BilmanExecutive Vice President, Digital Media Operations/Chief Information Officer David ThompsonSenior Vice President, Operations Rob M. O’NeillGeneral Manager, AMI International & Syndication Lawrence A. Bornstein

Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of Muscle & Fitness, are for information purposes only and are not intended to solicit or otherwise promote any commercialised product containing the mentioned supplements. Muscle & Fitness is distributed on an international basis. To the extent permitted by law, Weider Publications LLC and its affiliates: Weider Publishing Ltd, Weider Publishing Italia Srl and Mediafit SARL, do not accept liability for the effects of reported supplements or products, legal or illegal or any loss, injury or damage caused by their use. It is the responsibility of the individual to abide by the laws and dosage allowances specific to their country of residence. Always consult a doctor before commencing supplementation or changing dosages. Some supplements may not work effectively outside specific dosage ranges and may potentially cause harm if taken in excess. Not all supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or effective for everybody.

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Membership on the Editorial Advisory Board does not imply endorsement of any product or service advertised in this magazine. Views expressed in advertisements and editorials are not necessarily those of MUSCLE & FITNESS or the Editorial Advisory Board. Reader discre-tion is advised. Please consult your doctor before beginning any exercise or diet programme, or when making changes in an existing programme if you have any doubts about your health status.

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Every care is taken to assure the accuracy of the information in M&F, but no responsibility can be accepted for the consequences of actions based on the advice contained herein. Weider Publishing Ltd makes every effort to ensure that the advertising contained in M&F is derived from respectable sources. It does not, however, assume responsibility for the advertisements, nor any claims and representations made therein, nor the quality or delivery of the products/services themselves.

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Managing Director Martin Cheifetz Editorial Director John Plummer Editor Chris Lund Marketing/Web Manager Andrew Berrie Production Manager Suzanne Turmel Print/Production Co-ordinator Sarah Patterson Creative Team Neil Molyneaux, Steve Pickles, Leigh ShrimptonProduction Team John Braddick, Alice Cockerham, Sarah Warner Science Editor Dr Daniel ReardonSub Editors Gillian Ingles, Kathy TweddleStaff Writer Matt Turner Online Content Producer Joanna GreenRegulatory Consultant Mark Gilbert Advertising Co-ordinator Martin Denton Advertising Assistant Jonathan BoothDigital/Advertising Assistant Justin FrickletonIT and Communications Manager Jim Sore Financial Controller Kevin Howland Administration Manager Sandra Opacic Circulation Director Patrick Napier

Executive Editor Arnold Schwarzenegger Executive Vice President/Group Publishing Director Chris Scardino Editor in Chief Shawn Perine Managing Editor Brian Good Group Training Director Sean Hyson Group Creative Director Andy Turnbull Senior Editors Matt Tuthill, Joe WuebbenEditor Sam DeHority

RICH FRONINGThe reigning and three-time CrossFit Games champ

GREG GLASSMANCo-founder of CrossFit, the world’s fastest-growing fitness movement

JIM MANIONChairman of the IFBB pro league and president of the US National Physique Committee

RICK MILLERHolder of a Masters degree in sports and exercise nutrition, he helps bodybuilders prepare for competitions

MIKE O’HEARNFormer TV gladiator who has won titles in bodybuilding, powerlifting and judo

DAVID SANDLEROne of the world’s leading strength and conditioning coaches

TIM ZIEGENFUSSSports nutrition and exercise scientist who is chief executive of the Center for Applied Health Sciences

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

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T his is our last edition of 2013 so it’s a good time to reflect on the training year. Did you add that extra

inch to your arms, get a six-pack, or improve your VO2 max? If you did, congratulations.

If you didn’t but still enjoyed your training and experienced health and vitality that’s not a bad outcome either. It’s easy to get frustrated by lack of gains and to take good health for granted.

I rediscovered skipping but my highlight was learning to use kettle-bells. Besides the fitness benefits, they resolved some persistent lower back pain.

Kettlebells are popular because they provide strength and cardio benefits in one workout. Other forms of cross-training, particularly CrossFit, continued to grow in 2013.

Samantha Briggs’ victory at the CrossFit Games in California was one of the most impressive performances by a British athlete this year. Sadly, it was also one of the most under-reported but not here: this month we feature the Manchester firefighter for a second time.

The UFC came to Britain twice as both the sport of mixed martial arts and its conditioning methods captured the imagination.

British strongmen remained among the best in the world and although the big titles continue to elude them, the respect of the public increasingly doesn’t. More and more people are waking up to the benefits of strongman training, which works the lungs and heart as hard as the muscles.

New trends will emerge in 2014—they

A LOOK BACK AT THE HIGHS OF 2013

always do—but cross-training, interval work and MMA-style conditioning will continue to feature heavily. If you’re looking for some ideas along these lines to prevent your workouts going as stale as the Christmas turkey, we have just the things this month.

Fight Gone Bad pits two teams of super-fit guys from MMA and rugby against each other in a frankly inhumane CrossFit challenge.

Bigger, Stronger, Faster is a new type of event for pound-for-pound power-houses who like strongman training but

aren’t big enough to enter contests against guys who weigh 300 lbs.

UFC legend Jon “Bones” Jones talks about his training, and our Christmas survival guide will show you how to enjoy the festive spirit without incurring too many New Year blues.

Enjoy a few days off, raise a glass to good health in 2014 and look forward to smashing it in January. M&F

John PlummerEditorial Director

[email protected]

8 MUSCLE & FITNESS

©2013 CytoSport, Inc., Benicia, CA 94510 USA

FINISH EVERY WORKOUT RIGHT

GLUTEN FREE

LOW SUGAR

GREAT TASTE

Arnold’s Page

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BUILD YOUR PHYSIQUE FROM THE GROUND UP

DON’T BE A

CHICKENI had a great time doing a photo

shoot this month. It was like a blast from the past. I could

almost hear Joe Weider yelling at me, “Come on Arnold, pull in your stomach!”

As I looked around, I saw people pumping up their chests, doing ab work, and curling. But I also saw a plague spreading. If you’ve been in a gym recently, you might have noticed it, too. It’s ripping through gym rats like the flu: CHICKEN LEGS.

You’ll have seen the guy in the cor-ner of the gym doing 20 sets of curls on Monday, hitting his chest from every angle on Wednesday and nailing his shoulders on Friday. But what about legs? Somehow, despite all of his workouts, this guy never finds time for his legs. He walks around the gym looking like he might fall over any Arnold Schwarzenegger

minute, with his huge upper body and his skinny legs. Or maybe he’s the one who, suspiciously, wears long sweat pants even though he’s wearing a tank top that doesn’t leave anything about his chest or arms to the imagination. This is one of my pet peeves. People love to do their bench-press sets. They love to do their curls. I’ve heard them talk about their hot tub muscles, or say things like, “Sun’s out, guns out!”

But if you are leaving half of your body unworked, you can never consider yourself truly fit. I don’t care how ripped your six-pack is, or if you have 18-inch biceps. I don’t care if you can bench 500 pounds.

Work your legs. I can’t say it enough. You don’t think your glutes, your thighs, and your calves matter? They are some of the biggest muscles in your body. They are your primary movers

and shakers. And let’s not forget: a muscular set of legs always looks good.

The chicken leg phenomenon points to a bigger issue. When you work half of the body over and over but com-pletely neglect the other half, you’re leaving results on the table. You have to focus on the whole body. You need to see the big picture.

In the same way, even if you aren’t in the gym every day pumping up your pecs—perhaps you just picked up this magazine because you said, “Oh, Schwazenschnitzel is on the cover”—you also need to see the big picture.

Your health is a big-picture thing. If you’re lifting, but still smoking a pack a day, you’re doing the same thing the curling king with chicken legs is doing: you’re leaving results on the table.

Whatever it means for you, find a big-picture approach to your fitness—and try not to catch that chicken legs virus. Build your physique from the ground up.

Don’t be a chicken! M&F

Yours in Iron,

10 MUSCLE & FITNESS

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TRAININGEDGE EXERCISE SPOTLIGHT

T here are only so many ways to hit your upper traps. Sure, they get worked with pretty much any shoulder exercise (overhead

presses, lateral raises, upright rows), but isolating the upper traps is usually a matter of doing one of the few variations of shrugs you’re familiar with. If you’re tired of the standard barbell or dumbbell shrug, move over to the Smith machine. Keeping the bar in front of you is one way to do it, but we like the behind-the-back variation. It helps keep your shoulders back to engage other back muscles and improve posture, it builds thicker upper traps (the primary purpose of the move), and, as a bonus, it might just keep you from getting bored with your current free-weight trap routine.

BY JOE WUEBBEN

TAKE A TEMPORARY BREAK FROM FREE WEIGHTS TO TORCH YOUR UPPER TRAPS

WEIDER PRINCIPLE: WHAT IT IS The basic bodybuilding premise of doing multiple exercises for a given body part, typically one after the other before moving on to another muscle group (unless

you’re doing supersets).

WHAT IT DOES “Flushing” a body part is a means of sending maximum blood to that

area and fatiguing it so it can adapt and grow bigger. The

opposite approach would be to do just one exercise per body part and

then move on to another for one exercise, and so on. This approach

is fine for general fitness, but it won’t deliver maximum

hypertrophy results.

HOW TO USE IT The standard use of the Flushing Principle is to do 3–4 exercises

each for large body parts (chest, back, shoulders, quads) and 2–3

for smaller ones (triceps, biceps). But if you want to experiment, you

can employ flushing on only one exercise. Typically, you’d do

3–5 sets per exercise, but to flush on one exercise, simply do more

sets (as many as 10).FLUSHING

TRAP TRAINING

The Shrug ZoneFollow these instructions for a bigger set of upper traps to show off in a T-shirt or vest top

DO IT

Start in an upright,

standing position with your knees slightly bent and arms fully extended.

SET UP

Position the bar of a Smith

machine so that it’s around mid-thigh height.

Stand in front of the bar,

facing away from it, and grasp it with your hands at shoulder width.

Keeping your elbows locked out, shrug your shoulders as high as possible. At the top of the movement, hold the contraction for one or two counts, then lower the bar back down.

WHERE IT HITS Upper trapezius

WHEN TO DO ITAt any point in the traps portion of your workout, which is probably either shoulder or back day

HOW MANY 3–4 sets, 12–15 reps

16 MUSCLE & FITNESS

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EDGE INSTANT MUSCLE

TRAINING

BY MICHAEL SCHLETTER

WHICH KETTLEBELL?

Serious kettlebell instructors have beginners use a 16 kg

kettlebell for all lifts. Don’t baby yourself!

I f you’ve hit a plateau on your squat or deadlift, it may be time to relearn how to do them. Seriously. Most guys don’t bend their hips back far enough (called a “hip hinge”) which is necessary to properly recruit your glutes and hamstrings. Practising

the box jump and the kettlebell swing will teach you to put your hips into your lifts. Once you’ve mastered the hip hinge, the only thing left to do is watch your numbers go through the roof.

POWER SURGEMASTER THESE TWO MOVES TO UNLOCK LOWER-BODY MUSCLE GAINS

DirectionsPerform this routine before a lower-body workout. Superset the box jump and kettlebell swing, and then rest three minutes. Perform three supersets, then begin your workout.

A Box JumpSets: 3 Reps: 5 Rest: 0 sec.Set up a box at a challenging height and stand about a foot away from it. Sit back with your hips and swing your arms behind you to gather momentum, then jump and land on the box softly. Step down from the box and then begin the next rep.

–Superset with– B Kettlebell SwingSets: 3 Reps: 12–15 Rest: 180 sec.Grasp a kettlebell that you think would be too heavy to swing with both hands and let it hang between your legs. Push your hips back with your knees soft (unlocked) until the handle is just below your groin. Forcefully swing the kettlebell back between your legs (don’t worry, you won’t hurt the boys), and let it smack your butt —this means your hips are in position. As it swings back forwards, forcefully stand up by thrusting your hips as fast as possible and extend your legs.Note: It does not matter how high the kettlebell goes. The exercise is for hip power, so don’t make it a front raise.

Hip HelperHingeing at the hips means initiating movement with them by bending your hips back before your knees bend. This puts a stretch on your glutes and hamstrings, loading them for a forceful hip extension—the most powerful move the body can make. Here are three ways to learn this motion better and strengthen your hips even further.

1 Have a partner stand behind

you, touch your hip bones, and gently pull your hips back.

2 Incorporate glute bridges

and other direct glute exercises. These help you finish the lockout on squats and deadlifts.

3 Keep your heels on the

ground during any hip hinge exercise. It’ll keep the work on your glutes and hamstrings and off your quads.

18 MUSCLE & FITNESS

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The power clean and squat clean are two functional CrossFit movements that will help you gain strength and get ripped

at the same time. Cleans are regularly performed by athletes because they demand explosive power, speed, and strength to be executed properly when using any appreciable amount of weight. Once you master the proper technique, the strength gains you’ll see from adding this move to your programme are incredible.

Cleans use almost every muscle in your body—glutes, quads, hamstrings, back, shoulders, arms, and core—to achieve a

good rep. Thus, they can fit into a wide range of programmes. They can comple-ment a back and biceps day or a metcon (metabolic conditioning) routine. Cleans are also a great benchmark movement—a way to monitor strength gains over a period of time.

And don’t get frustrated if at first you’re not as fast under the bar as you want to be, or you’re having trouble getting your elbows up. This movement takes time and patience to master. Once you’re comfortable doing it, though, you’ll have a powerful, athletic-looking physique—that’s built to perform.

CLEANING TIMEBUILD FUNCTIONAL STRENGTH AND A CUTPHYSIQUE WITH THIS ALL-IN-ONE MOVE

JAM

ES

FA

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LBY NATE FORSTER

How to Do It

Approach a loaded barbell in a deadlift

stance, with your feet hip-width apart, abs tight, shoulder blades retracted, and back straight.

Push your hips back until they’re above your

knees but below your shoulders, with your shoulders in front of the bar.

Deadlift the bar off the ground. As soon as it

passes your knees, explode upwards, driving through your feet and extending your hips.

The power from your hips is what

propels the bar upwards to this point. Your arms merely guide the bar in a straight path.

Once the bar reaches the apex of its journey

off the ground, flip your grip so your elbows are pointed forwards (as Nate’s are, left), and drop your hips so the bar lands on your shoulders. If it’s extremely heavy, you may have to front-squat the bar up from the hole.

Nate Forster is the owner of Reebok CrossFit 5th Ave. in New York.ABOUT NATE

The 5 x 3 Strength Programme EXERCISE SETS REPS %1RM*

Power Clean 5 3 75, 80, 85, 90, 95

*Percentage of 1-rep max.

Strong WordsIn CrossFit parlance, the term “power

clean” is a clean that finishes with the bar in the rack position and the legs in a quarter squat. A squat clean includes

a full-depth squat.

20 MUSCLE & FITNESS

GUNNAR RULE

“AB-NORMAL”

Why in the name of Joe Weider are you still doing that same tired ab routine? It’s like Night Nurse for the rectus abdominus: It puts you to sleep,

TRAININGEDGE ABS & CORE

BY SEAN HYSON

DA

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If your gym has a weighted dragging sled, count yourself lucky. It can take your strength, cardio, and recovery to a new level.

It can also allow you to perform one of the all-time toughest and most effective ab exercises—the alligator walk.

There are so many challenges to the alligator walk, it’s no wonder you seldom see it being performed. Your core has to contract isometrically to keep your spine straight while you walk on your hands and drag the sled behind you. That means it’s fighting the urge to let your lower back and hips collapse, or to allow your torso to twist to either side—all while acting as a bridge between the force generated by your shoulders and arms and your legs trailing behind you with the heft of the sled beneath them.

Work alligator walks into your routine, either to finish a shoulder day or as part of a high-intensity ab or cardio circuit (they also get your heart rate up fast), and you’ll show everyone who the real animal in the gym is.

DRAG OUTYOUR ABS

USE A WEIGHTED SLED TOHARDEN YOUR MIDSECTION

and in the morning—no pain.

Well, wake your six-pack up! Hit different planes of motion and pile on

the weight like you’re loading your plate at an all-you-can-eat buffet. Just don’t forget to do an ab move in extension once or twice a week. You could do TRX standing extensions, or I could go old school and suggest the basic ab wheel. But if

QUICK TIPSIf this is too easy, wear a

weighted vest or place a weight plate on the sled. Loading the movement will

increase the difficulty dramatically, so be

conservative.

Get into a push-up

position on the floor and rest your feet on the sled. Make sure your abs and glutes are braced and your arms are beneath your shoulders.

Maintain your body

position and walk forwards on your hands. You’ll look like an alligator dragging its tail. Go for distance or time, and build up from there.

How to Do It

you’re ready to go pro, try the Torq-King. (Think ab wheel from this century, but with all the options; torq-king.com.)

Now that you have a concept of the gear, think about how the abs are stressed in extension. Picture a

basketball player being blocked, and think about the eccentric stress his abdominal wall takes. Being able to stabilise (as well as exert) in that extended position could be the difference between an injury and putting points on the board.

MUSCLE & FITNESS 21

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BY MIKE O’HEARN

MIKE’S EXERCISE SETS REPS WEIGHT

*Pull-up 4 12 N/A

*Deadlift 4 8 135, 225, 315, 405

**Deadlift 3 5, 4, 3 495, 585, 650

***Deadlift 7 3 705

Lat Pulldown 4 10 Full Stack

Seated Row 4 12 Full Stack

T-bar Row 4 8 360

Hyperextension 6 15 45

* as warm-up, ** Ramp up, *** Working sets

The WorkoutHOW TO DO IT: Go as heavy as you can. My weights are shown in the far column.

GET MORE Go to mikeohearn.com to learn more about power bodybuilding, and to get his DVD, Advance Power Bodybuilding.

T-BAR ROWS are easy to cheat. If you can’t fully retract your

shoulder blades, then you’re going too heavy. Reduce

the weight so you can use proper form.

EDGE POWER BODYBUILDING

TRAINING

BACK COUNTRYBUILD A BACK THAT WILL NEED ITS OWN POSTCODEWITH THIS HEAVY, HIGH-VOLUME APPROACH

L ast month you got a taste of the power bodybuilding world with my chest workout. Now, it’s time to smash your back with the same

kind of weight and volume. The basic principles of the two workouts are identical—start with a main lift where you go as heavy as possible for your working sets, taking as much time as you need between sets to fully recover. The accessory moves that follow are also heavy, but never at the expense of good form. You don’t have to time your rest periods during the accessory moves, either, but you should aim to pick up the pace somewhat; you won’t need as much recovery

time as you will during the deadlift. Over the years, I’ve learned to listen to my body and attack the sets as soon as I’m ready.

Remember: power bodybuilding is not just a system to build strength. It’s also the best way I know to retain strength while dieting to get lean. Keeping strength levels high should be a priority for everyone, because when you lose strength, you lose size. And if you diet hard only to be left with a body without muscle, what was the point? If you can stay strong year-round, you can stay big year-round, no matter how hard you diet when you’re trying to get lean. Strength sustains you.

22 MUSCLE & FITNESS

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EDGE RATE MY WORKOUT

TRAINING

BY MICHAEL SCHLETTER

FIX YOUR ROUTINE FOR BETTER THAN EVER RESULTS

SHORT CIRCUIT

Jon’s Old Workout

Jon sent us his cardio workout. See his

routine and then our revision of it.

Sledgehammer � 5 Swings (each side)

Tractor Tyre Flip� 3 Flips

50-metre Sprint

Tractor Tyre Flip� 3 Flips

Rest 120 seconds and repeat for 10 rounds.

B+-M&F -

RATING:

� TRACTOR TYRE FLIP 5–7 Flips� SLEDGEHAMMER 5 Swings

(each side)� 100-METRE SPRINT

Rest 90 seconds and repeat for 5 rounds.

▼ Jon’s New WorkoutOUR ADVICE: This workout will certainly burn lots of calories and improve power endurance, but we bet it leaves you sore as hell. That can make it hard to motivate yourself to go to the gym the next day. Decrease the

volume and change your rep and set

structure to increase the efficiency of

your training. For instance, don’t repeat the tyre flips—just do more of them in the beginning. They become much more difficult to complete after a full-out sprint, which could mean you break form and get injured, so hit them while you’re fresh. For a better circuit, move from more technical movements to less technical ones, which decreases the rest time needed between rounds and, in turn, increases the fat burn.

24 MUSCLE & FITNESS

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Fat-free salsa is a one-stop shop for a ton of flavour. It’s the key ingredient in this meal, which offers a double dose of protein

from quinoa (which, unlike most seeds, is a complete source) and chicken, plus plenty of

HIGH PROTEIN AND CLEAN CARBS CAN BE DELICIOUSBY KAREN BORSARI

NUTRITION INFO Per serving

CALORIES► 479

PROTEIN► 30 G

FAT► 11 G

CARBS► 46 GTHE CHEF

SPICY QUINOA CHICKEN

Karen Borsari is a freelance health and fitness writer in New York City.

wholesome carbs to refuel you after training. This dish is simple to prepare, and is just as good cold as it is hot, so should there be any leftovers, you can toss them on salad greens for a muscle-building, money-saving lunch the next day.

You’ll Need:

INGREDIENTS250 g

uncooked quinoa

2 tsp olive oil

450 g chicken breast mini fillets

Salt and pepper to taste

½ large red onion

2 jalapeños

150 g corn

200 g salsa

DIRECTIONSMAKES 4

SERVINGS Cook quinoa according to

package directions.

Meanwhile, in a large frying pan, heat oil. Season

chicken with salt and pepper. Cook over medium-high heat for 6 minutes, flipping once. Allow

chicken to rest. Dice onion and

jalapeños, then cut chicken into cubes.

When quinoa is cooked, combine

all ingredients. Season with

salt and pepper to taste.

EDGE 15-MINUTE FEAST

NUTRITION FACT

Red onion is a good source of quercetin, a flavonoid with

antibacterial and anti-inflammatory

properties.

26 MUSCLE & FITNESS

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EDGE DIET REMEDY

BY MIKE ROUSSELL

2,499 CALORIES

199 G PROTEIN246 G CARBS

82 G FAT

CAMERON’S OLD DIET CAMERON’S NEW DIET

I t’s a common misconception that you can load up on vitamins A and C to boost your immune system when you’re sick, or pack in the zinc and selenium to kick a cold. Preventing deficiencies in these nutrients is important for maintaining immune health,

but mega-dosing them doesn’t make your immune system function any better. However, little tweaks to your diet can fortify your immune system, while at the same time supporting your training to build a better body.

Hey, Muscle & Fitness:Is it possible to boost my immune system through my diet? If so, what should I be eating to make sure I stay healthy?

—Cameron

HEALTH FOOD

▲ CARB UP Taking in carbs while you’re training helps counter immune dysfunction and immune-inflammatory responses due to the stress hormones released during hard exercise. By keeping your muscles fuelled with carbs during a workout, you can mitigate the effects of training on your immune system and keep yourself in top shape longer. And don’t worry about their effect on your physique—intra-workout carbs won’t hinder fat loss.

▲ EAT IT ALIVE! Probiotic supplements, dairy with live cultures, and fermented foods like sauerkraut, pickled carrots, kimchee, and kombucha tea contain probiotics that help populate your digestive tract with good bacteria that can enhance the health of your gut and help your immune system work better—which may lead to fewer colds.

► SUPPLEMENT WITH QUERCETIN This antioxidant found in berries, onions, and green tea can help reduce illness during heavy training while also stimulating the creation of new mitochondria—your cellular powerhouses. Research shows that 1,000 mg per day of quercetin (divided throughout the day) is the ideal dosage for reducing the detri-mental effects heavy intense training has on immune function.

MEAL 1 150 g oats3 egg whites3 whole eggs1 banana

MEAL 2225 g cottage cheese1 tbsp chia seeds3 tbsp walnuts150 g blueberries

MEAL 3 175 g salmon75 g corn

BEFORE MEAL 1500 mg quercetin

MEAL 1 150 g oats3 egg whites3 whole eggs1 banana

MEAL 2225 g cottage cheese with live cultures1 tbsp chia seeds3 tbsp walnuts150 g blueberries

100 g black beans60 g edamame beans2 tsp olive oil

DURING WORKOUT1 scoop whey protein isolate

MEAL 4 1 large potato175 g chicken breast65 g mangetouts2 tsp butter

MEAL 3175 g salmon75 g corn 100 g black beans60 g edamame beans2 tsp olive oil

DURING WORKOUT950 ml sports drink + 10 g BCAAs

BEFORE MEAL 4500 mg quercetin

MEAL 4 1 large potato175 g chicken breast65 g mangetouts2 tsp butter75 g sauerkraut

2,511 CALORIES

178 G PROTEIN272 G CARBS80 G FAT

MUSCLE & FITNESS 27

BY CHEF ROBERT IRVINE

CHEF IRVINENUTRITION INFO Per serving

CALORIES► 524

PROTEIN► 30 G

FAT► 28 G

CARBS► 37 G

SHEPHERD’S PIE

EDGE ROBERT IRVINE

QUICK TIPSLamb isn’t only high in

protein, it’s also a good source of iron—a typical serving of lamb has 20%

of the recommended daily intake.

BUILD MUSCLE WHILE SATISFYING YOUR FOOD CRAVINGS

1) Heat the olive oil in a pan over medium heat. Add the onion, garlic, and carrot and cook until soft. Add the lamb and beef stock cube and cook until the meat is brown and has a crumbly texture. Stir in the tomatoes, tomato purée, and cornflour. Simmer, stirring occasionally, for about 15 minutes, or until thickened.2) Peel and chop pota-toes; toss in a large pot

and cover with water. Bring to a boil over medium heat, and cook until soft. Drain and add them back to the pot. Mash with a potato masher, stir in the but-ter, and season to taste with salt and pepper.3) Turn grill on low.4) Put the filling into a deep flameproof dish, top with the mashed potatoes, and put under the warm grill until the top is brown and crisp.

Preparation: Makes 5 Servings

I t’s the same every year: the weather turns cold and damp, the days get shorter and darker, and inevitably, even your iron-clad resolve to eat clean begins to wane. Cravings for veggies and

chicken are replaced by a desire for richer, more rib-sticking meals—thick cream-based soups, warm bread, mashed potatoes…This delicious shepherd’s pie recipe aims to satisfy those dangerous cravings while delivering enough protein to further your training goals; and the classic mashed potato crust can be dropped altogether if you’re watching carbs. Comfort food has never been so good.

You’ll Need:

INGREDIENTS► 1 tbsp olive oil► 1 onion, diced► 1 clove garlic,

crushed► 1 large carrot,

diced► 450 g lamb,

minced► 1 beef stock

cube ► 450 g tomatoes,

chopped► 3 tbsp

tomato puree► 1 tbsp

cornflour► 900 g potatoes► 115 g butter► Pinch salt and

freshly ground black pepper

28 MUSCLE & FITNESS

LIMITATION IS MOTIVATION

Excellence isn’t a goal – it’s a mindset. Focus, intensity

and preparation are what separate champions from those who fall short. Prepare

to exceed limitations and ignite both body and mind with the one and only N.O.-XPLODE™ 2.0.

Once you try it, you will never train without it!™

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MUSCLE FUNCTION#

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* Vitamin B6, B12, Folate and Magnesium contribute to reduction of muscle tiredness and fatigue.

# Magnesium contributes to normal muscle function, normal protein synthesis and electrolyte balance.

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NEWSEDGE

L eading British mixed martial arts promotion BAMMA stages its final show of the year at the LG Arena in Birmingham on December 14.

The event sees the return of the bad boy of British MMA, Paul “Semtex” Daley.

Daley is one of Britain’s best fighters but he has frequently courted controversy during a career that has taken him to Las Vegas, Sydney and Dubai.

He won two of his three fights in the UFC but was released in 2010 after striking opponent Josh Koshcheck after the final bell.

He has now re-signed with BAMMA and promises a typically explosive finish in Birmingham. “Expect an action-packed fight and a KO finish in true Semtex style,” he says.

PAUL DALEY RETURNS

ALL IN ONE EXPLOSION

Y ou can buy all sorts of supplements to build muscle, provide energy and boost recovery. But

the cost soon adds up. IronScience claims its All in One

Explosion contains some of the most effective ingredients on the market today in a single, easy-to-take supplement.

It says it helps to increase muscle mass, tastes good and saves money.

Each serving contains 5 g creatine monohydrate, 3 g L-glutamine, 31 g high biological value (BV) protein and 1 g HMB—quantities designed to provide effective pre- and post-training protein supplementation.

You can buy these supplements individually, but that may be pricey.

IronScience says the high BV protein is among the best ingredients available for boosting muscle mass and that it is easily absorbed by the body.

L-glutamine speeds up recovery and increases protein metabolism.

Creatine monohydrate provides muscles with energy, helping you to work out for longer and HMB has been shown to reduce muscle breakdown and speed up muscle growth.

All in One Explosion from Iron-Science is available in strawberry twist, chocolate deluxe, vanilla cream, toffee delight, choc zest orange, choc mint, double banana and raspberry flavours.

BAMMA 14 will be broadcast on Channel 5* in the UK. * See our Paul Daley interview on page 148.

32 MUSCLE & FITNESS

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USE CODE:

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WHEY PROTEIN

PRICES CUTOUR PROTEIN PRICES ARE NOW THE BEST VALUE IN THE UK!

£6.69 for 500g(100 servings)

£11.25From just £9.37 per kg

£19.99 for 500g(40 servings)

£10.99 for 120 TABLETS(60 servings)

£2.83 for 500ml

Legal: MYPROTEIN® is a trademark of Cend Ltd. GoNutritionTM is notaffiliated with MYPROTEIN®. GoNutritionTM is a trademark of Monocore Ltd.All offers and prices subject to change, please see website for T&Cs.

NEWSEDGE

P redator Nutrition has opened a flagship store in The Light shopping centre in the heart of Leeds.

The store contains a wide range of products from market-leading brands exclusive to Predator Nutrition, including Driven Sports, TruNutrition Sciences, iForce Nutrition, PES (Physique Enhancing Science), and Quest Nutrition.

Elite athletes, brand ambassadors and nutrition experts were on hand at the opening to talk to customers.

World’s Strongest Man competitor Darren Sadler, deadlift world record holder Benedikt Magnusson and Leeds

NEW SHOPRhinos prop Ian Kirke were amongst the VIP guests.

Harley Street doctor, clinical sports dietitian and Muscle & Fitness writer Rick Miller offered one-to-one consultations. Predator Nutrition will be offering this service on an appointment basis in the store through-out the year.

There were also demonstrations and free samples, including Optimum Nutrition protein shakes, Reflex

Nutrition flapjacks and Wheyhey protein ice cream.

Visitors are welcome to browse, chill out in the grassy relaxation area and receive expert advice from industry specialists.

S NE True Gainer is a supple-ment designed for lean muscle gains.

Trials of the product began in London in 2011 and produced good results. The formula was enhanced in 2012 by adding a wider spectrum of protein sources to support a varied absorption rate of nitrogen into the blood stream.

True Gainer was used in the making of the documentary Raw Muscle and leading names have supported its development.

SNE says it believes in the benefits of providing balanced and varied sources of protein and carbohydrates.

The company says True Gainer is low in sugars, easy on the stomach

FOR HARDGAINERS

and tastes great—unlike some other products on the market.

“True Gainer is a scientifically formulated mass builder based on extensive research and is designed to help even the hardest gainer,” says a company spokesman.

“Our formula contains Optipep which offers high levels of di- and tri-peptides, which are ideal for rapid delivery of essential peptides for recovery, strength and building muscle. Optipep is a hydrolysed whey protein. It is derived from grass- and outdoor- fed cattle and is hormone-free.”

For further information visit www.sportsnutritioneurope.co.uk M&F

Strongman Darren Sadler, Predator Nutrition owner Reggie Johal and deadlift king Benedikt Magnusson give

Predator’s Vanessa Pollard a lift up.

Strongman Darren Sadler, Predator Nutrition owner Reggie Johal and deadlift king Benedikt Magnusson give

Predator’s Vanessa Pollard a lift up.

34 MUSCLE & FITNESS

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ESPECIALLY FOR HARDGAINERS

CEDRIC MCMILLAN IFBB PRO FIBO POWER PRO 2013 CHAMPION NEW YORK PRO 2012 CHAMPIONTEAM SCITEC USA


It’s been 43 years since his first Olympia win, 29 since he made The Terminator, and he’s eligible for Medicare.

STILL

36 MUSCLE & FITNESS

B Y SHAWN PERINE P H O T O G R A P H S B Y DUSTIN SNIPES

Apparently, someone forgot to tell Arnold Schwarzenegger’s biceps.

MUSCLE & FITNESS 37

“WE’RE GETTING PUMPED UP NOW.”

JULY 31, 2013: IRON FITNESS, SANTA MONICA, CA

1 In which he states that the pump “is like having sex with a woman and coming.”

Arnold Schwarzenegger is curling, which is something he’s done with great regularity for the past 50 years or so; something that comes as instinctively to him at this point as sinking a birdie putt does to Tiger Woods and swaggering does to Mick Jagger. To be precise, Arnold Schwarzenegger is doing preacher curls on a plate-loaded Hammer Strength unit, and he’s liking how they feel. “This is good. You know why? Because it’s actual weights. You don’t stick a pin in a stack—you put real plates on it to load it. That makes a big difference.”

With every rep the cephalic vein—the one that runs longitudinally down the centre line of the biceps—on each of his arms expands a little more, as smaller ones on his forearms form a tree root relief. What’s happening to Arnold’s arms is called, in bodybuilding parlance, “the pump”, and if you know anything about the man doing the preacher curls, you know his thoughts on it—or at least the ones he wanted the world to hear in the 1977 docudrama Pumping Iron1.

“I was able to get the big biceps because I always curled with my wrists straight. You see what I’m doing? Sergio [Oliva, three-time Mr Olympia] would curl the wrists up as he lifted the weight. That’s why he had massive forearms, but average biceps. You have to keep your wrists straight.”

When Arnold sat down at the Hammer Strength curl machine,

it didn’t take more than a few reps before the surface veins of

his legendary guns began to stretch their dermal confines.

These aren’t the arms of a man who turned 66 a day ago, and if they’re not quite the arms of a 26-year-old Arnold, they’re far more muscular than those of almost any other 26-year-old. Yet, as opposed to four decades ago, when Arnold was regularly getting his pump on en route to seven Mr Olympia and five Mr Universe titles, this workout is more a skirmish than an all-out war with the weights. Still, it’s a wholly impressive sight. This is 66! you think to yourself.

With his subject in full-on pump mode, Muscle & Fitness photo-grapher Dustin Snipes is snapping away from Arnold’s left side, surrounded by soft box lights and umbrellas that are positioned and repositioned by attentive assistants who react to his direction with rehearsed efficiency. Dustin has been prepped for this—Arnold’s first real training shoot for a publication in more than three decades—and he knows to catch the inside of Arnold’s right biceps in action. He’s aware that it has the sharper peak when flexed than his left.

If you look at older shots of Arnold you can see it—not that the left is smaller. It may even be fuller than the right one. Yet whenever he cranked up into his signature single-arm biceps pose, it was the right arm Arnold held aloft, to display that Matterhornian peak2 of his. Sure, it’s trivial stuff to most, but Arnold fanboys notice this kind of thing, and if there’s any magazine that caters to Arnold fanboys, it’s Muscle & Fitness.

“Are we ready now? Okay, let’s do this.”Arnold moves fast. From poor immigrant to champion bodybuilder

to property mogul to movie star to governor, and back to movie star, Arnold has lived more lives within the span of his own than Forrest Gump—and they’re all cooler, to boot. Forrest simply shook hands with a president. Arnold befriended several and was the subject of a proposed Constitutional change so that he could run for the office himself.

It’s easy to imagine that Arnold sees the rest of us moving through our own lives the way a humming-bird does—as if we’re in slo-mo. So after he’s

completed a set of curls, and he sees the lights being adjusted, the umbrellas repositioned, the aperture changed, and a few photos shot, he springs into action. It’s time to move.

“Why don’t you shoot it from the other side? You’ve got all that light coming in.”

Indeed, the back wall of Iron Fitness features a roll-down garage door, which, when opened fully on a sunny summer’s day like today, allows for a good portion of the gym floor to be bathed in a golden glow that casts soft shadows and creates sharp glints in sweat. Screw the peak of the right biceps. Arnold says to shoot from the other side, so you move to the other side.

Catlike, Dustin darts behind Arnold as he calls to one of his assistants to bring a light for the new set-up.

“You don’t need lights. It’s perfect as it is. Artie Zeller didn’t need any lights at all.”

July 31, 1973: Gold’s Gym, Venice, CA3

Arnold Schwarzenegger is curling, which is something he’s done with great regularity for the past 10 years or so; something that comes as instinctively to him at this point as sinking birdie putts does to Jack Nicklaus and swaggering does to Mick Jagger. To be precise, Arnold Schwarzenegger is doing seated incline curls, and he’s liking how they feel.

It’s a little more than five weeks out from the 1973 IFBB Mr Olympia competition, which is returning to New York’s Brooklyn Academy of Music after a two-year tour of Europe. Having won the title the past three years, Arnold is the favourite to take home the $1,000 first-place cheque, but not by much.

2 To see it at its freakiest, check the cover of the first edition of his first autobiography, Arnold, The Education of a Bodybuilder.3 While this author was not at Gold’s Gym in July of 1973 (at 7 he didn’t meet their minimum age requirement), the section is based on true events.

MUSCLE & FITNESS 39

Last year he barely eked out a win over Sergio Oliva, his most formidable rival—a man who had a three-win streak of his own going until Arnold ended it with his first Olympia victory, in 1970. Sergio sat out 1971, allowing a 246-pound Austrian Oak4 to defend his title unopposed in Paris. Yet last year, perhaps thinking Sergio would pull a 1971 and not show up, Arnold was a little less than his typically impeccable self, and an all-time best Sergio, which is to say monstrous, came a hair’s breadth from unseating the young Austrian. Some would have given the 1972 title to Sergio. Even Arnold himself wasn’t positive whether it was his physique or his superior showmanship and strategising that won the day for him.

So, with the prospect of facing the mighty Cuban once again (despite his plans, Sergio would be barred from competing in the 1973 Mr O, due to his having competed in a rival organisation the previous year), not to mention the amazingly aesthetic Serge Nubret5 and the powerfully compact Franco Columbu6, Arnold is leaving nothing to chance. His workouts are as brutally, bone-achingly, sweat-drippingly intense as they’ve ever been, and Artie Zeller is there to capture them.

The New York-born Zeller was a bodybuilder of some renown in the 1950s, often appearing as a model in Joe Weider’s magazines. In the ’60s he succumbed to the lure of Southern California, where he went to work for Joe, on the other side of the lens. Artie became Joe’s go-to guy, and Joe had him shooting all of the day’s biggest bodybuilding stars—on the beach and in the gym. Just no studio shots. That’s because, as a self-taught photographer, Artie wasn’t expert at the intricacies of lights. So, Joe left the studio work to guys like Russ Warner, Jimmy Caruso, and Bob Gardner.

Yet, because of his limitations, Artie learned how to get the most out of ambient lighting, becoming the sweatbox Dorothea Lange,

in which he took tranche de vie black-and-whites that would capture a very special time in bodybuilding history for posterity. His beach shots would become covers and advertisements in Muscle Builder (the predecessor of Muscle & Fitness7) and Joe’s now-defunct Mr America. What he shot in the original Gold’s Venice8 ranks as among the most iconic bodybuilding photography of all time, inspiring millions of guys the world over to pick up weights in the hope that they, too, might one day be the subject of one of his shoots.

As Arnold reps out his seated incline curls with a pair of 50-pound dumbbells, Artie instinctively crouches a couple of feet back and to the right of his subject with his back to the gym’s front entrance, which features two sets of six-foot-tall windows facing west, towards the Pacific Ocean. He quickly snaps off a series of photos, capturing the greatest bodybuilder of his era—maybe ever—at his peak, doing what he does better than anyone else. And with these windows at his back, and the skylights above, the results are picture perfect. Artie Zeller didn’t need any lights at all.

July 31, 2013: Iron Gym, Santa Monica, CAArnold Schwarzenegger is wearing

calf-high blue-and-black, yellow-toed Argyle socks—the kind worn by men of influence who understand the statement such a sartorial flourish makes. That is, when one peeks out from under the neatly hemmed turn-up of a finely tailored pair of slacks. When worn without shoes—as they are today—and paired with a T-shirt and shorts in a Santa Monica gym during a workout, the

4 According to Arnold himself.5 (1938–2011) French (by way of Guadeloupe) Mr. Europe, Mr. World, and Mr Universe winner known for his sweeping lines and incredible pectorals.6 (1941– ) Sardinian-born two-time Mr. Olympia winner, and one of Arnold’s training partners and best friends.7 Joe Weider’s first publication was titled Your Physique. YP begat Muscle Builder, which begat Muscle Builder/Power, and in turn, Muscle, and finally, Muscle & Fitness, in 1980.8 The original Joe Gold–erected building still stands at 1006 Pacific Avenue. It is now a private residence.

Arnold was right: the light streaming in from Iron Fitness’ garage door was all that was needed for a compelling photo.

One of Artie Zeller’s masterful shots of the Oak in action at the original Gold’s Gym.

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40 MUSCLE & FITNESS

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statement is more Go ahead: ask me if I care. The socks stay—Dustin simply crops his subject at the waist, the better to focus on those still-regal arms.

With the crushing pressure of running the USA’s most populous state three years in the rearview, Arnold has apparently found (a little) more time to take care of those arms—and the body—that has so richly taken care of him, which has the shoot’s crew smiling in approval, if not a bit of relief. “He’s back,” someone notes.

Of course, there was some small concern that the Arnold who would arrive at the shoot might be the Arnold from The Photo9. You know the one: he’s on a beach, in a bathing suit, bearing little physical resemblance to the Mr Olympia winner/action hero icon who makes everyone look like girly men in comparison.

For whatever reason, that paparazzi shot, greedily snapped shortly after Arnold paid the price for years of athletic supremacy on an operating room table, served as a public point of reference for the man’s physique since it was taken more than a

decade ago. But that’s not the Arnold of today.“That’s a good shot right there. That’s the

cover shot. See? We did it again!”Today’s Arnold is leaner, more muscular, and more…

Arnold. Today’s Arnold stands tall in front of a seamless white backdrop set up in a corner of Iron Fitness, looking far more Terminator than Governator. He confidently folds his arms, chest upraised, an assured smile creasing his weathered face, and he looks fantastic. Dustin fires off a handful of shots, one of which graces this cover.

Arnold Schwarzenegger steps off the seamless to look at them on Dustin’s MacBook, and he sees what we see—that he looks as good on-screen as he does in person. And then—just then—it hits you. This is 66! M&F

This was the last shot of the day, and Arnold’s favourite, “because it was just natural lighting.”

CHEST/BACK EXERCISE SETS REPSSUPERSET 1Bench Press 5 12, 10, 8, 6, 5Wide-grip Chin 5 10SUPERSET 2Incline Bench Press 5 12, 10, 8, 8, 8Bentover Row 5 10SUPERSET 3Dumbbell Flye 5 10Seated Cable Row 5 10SUPERSET 4Dip 5 10Close-grip chin 5 10

LEGS EXERCISE SETS REPSBarbell Squat 5 8Front Squat 5 8–10Leg Press 5 10Leg Extension 5 10Lying Leg Curl 8 10

SHOULDERS EXERCISE SETS REPSBarbell Clean and Press 1 20–30

Arnold Press 5 6SUPERSET WITHBentover Lateral Raise 5 8-10Lying Lateral Raise* 5 12Cable Lateral Raise 5 12Alternating Dumbbell Front Raise 3 12*Lying sideways on an incline board

BICEPS/TRICEPS EXERCISE SETS REPSSUPERSET 1Incline Dumbbell Curl 5 12, 10, 8, 6, 5Pushdown 5 10SUPERSET 2Alternate Dumbbell Curl 5 12, 10, 8, 8, 8One-arm Overhead Extension 5 10SUPERSET 3Preacher Curl 5 10Lying French Press 5 10SUPERSET 4Concentration Curl 5 10Reverse Triceps Push-up 5 10

SUPERSET 5Reverse Preacher Curl 5 10Barbell Wrist Curl 5 10

ABS EXERCISE SETS REPSHanging Knee Raise 3 25–50Roman Chair Sit-up 4 25–30Lying Leg Raise 3 25–30Side-to-side Twist 3 50Back Extension 3 15Seated Leg-up 4 25–50

CALVES EXERCISE SETS REPSDonkey Calf Raise 5 15–30Standing Calf Raise 5 15–30Leg Press Calf Raise 5 20–30Standing One-leg Dumbbell Calf Raise 3 15–30

9 First published in the 2003 issue of People magazine.

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42 MUSCLE & FITNESS

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JON JONES TRAINS HIS ASS OFF IN THE GYM, BUT IT’S NOT ABOUT HOW HE LOOKS. IT’S ABOUT WHAT HE CAN DO.

44 MUSCLE & FITNESS

MUSCLE & FITNESS 45

you were to judge Jon “Bones” Jones by the kind of selfies he posts on Twitter, you probably wouldn’t be impressed by the 26-year-old UFC light-heavyweight champion. Appearing bloated and pregnant in his self portraits, Jones forced critics—who’d only celebrated his exploits until then—to second-guess him. The public reacted as they did mainly because the unflattering photo was a reminder

of something that wasn’t always so obvious. Despite his near-unbeatable style, almost-perfect win-loss record, and invincible spinning back-elbows, the truth is, Jonathan Dwight Jones is just a man.

On a day mixed with sunshine and showers, Jones (the man) is finishing a sandwich wearing just his MMA shorts at the bottom of a staircase outside the door that leads to Manhattan’s Wat Gym. There’s mayo on the turkey. This is, after all, about a month before Jones will flash his pot belly on the Web. A few fighters have stopped on their way into the gym to chat with the champ while he eats, but what’s more impressive are the people who aren’t obviously in the fighting world who know who he is.

“Yo, that’s my man. What’s up, Jon Jones?” says one of two fast-walking twentysome-thing guys who eye Jones from above the staircase. “Keep the belt in the U.S.A. You’re doing it, big man!”

Moments later, a headphone-wearing postman pounds his chest and waves a peace sign and smiles down at Jones. Then, three tattooed guys in football tops pass by above the gym and say, “Hey, Jon Jones.” The champ smiles, waves back each time, and asks everyone how they’re doing. The interactions are a telling sign of both the continued growth of mixed martial arts and the ever-growing popularity of Jones as the sport’s current golden boy. He’s a champion, both of the people and of the biggest promotion in the business—the UFC.

In a few short years, Jones has used what appears to be freakish, God-given strength and a natural disposition for fighting to dominate every opponent he’s faced. Even in his one defeat—a December 2009 DQ loss to Matt Hamill—Jones had already dislocated Hamill’s shoulder. Having defeated Alexander Gustafsson by judges decision in September, Jones is on a ten-fight winning streak and holds a Nike contract that could make him the most widely known cage fighter ever. The people who matter think that he’ll wind up being mentioned with the greatest athletes ever seen.

“He’s the Muhammad Ali, the Michael Jordan of our sport. I don’t care what anybody says of anybody else, nobody has faced better-quality opponents in the Octagon as a champion than Jon Jones,” says UFC’s president, Dana White. “He really defines what a fight should be like. As far as the top figures in the sport, he is that guy.”

How Jones came to be “that guy” is harder to pinpoint. Raised in upstate New York, he didn’t care much for professional wrestling after the age of 10 and despite always being tall—Jones is now 6'4"—he says he was a terrible basketball player. “People assumed I’d be good at basketball and, being a tall black guy, always picked me first, and that backfired on everyone,” admits Jones. “I was definitely really awkward as a kid.”

Jones played American football, too, for a while, but found the gridiron wasn’t for him (though both of his brothers, Arthur and Chandler, eventually worked their way to the NFL). Jones found his true calling as a teenager when he followed one of his brothers into wrestling.

“I remember my freshman year of high school. I was 16–16, and that’s just even. I wasn’t very good,” Jones says. “My third year at high school is when I started to get a little better, and by my final year I went 39–0. So, it just goes to show how it took me a while to become better at it. I definitely wasn’t running through competition.”

Jones became a state champion as a high school junior and then a national junior college wrestling champion in 2006 before turning pro in the cage.

Still, there’s little to connect the dots between how Jones, a preacher’s son, became one of the best fighters in MMA history. “Growing up, I didn’t know much about the UFC at all,” Jones says. “I never even heard of it until I got to college.”

46 MUSCLE & FITNESS

Jones records things he learns in training in a

notebook. “I want to keep things I’m working on now

and be able to draw from them in five years,” he says.

MUSCLE & FITNESS 47

His parents kept a tight eye on Jones and his siblings as kids—they weren’t allowed outside the house, save for in their own back garden. He didn’t have much time for the world outside of school or what his parents approved of. “I always thought the Power Rangers were pretty cool,” Jones says. “I was a Red Ranger fan because he was the leader.”

What led Jones into the fight world was the need for money. He’d enrolled at Morrisville State College, but when his girlfriend became pregnant, he dropped out and started bouncing in bars around his hometown, telling people he’d be champion of the world one day. “My voicemail message used to tell people they’d just ‘reached Jon Jones, the future UFC champion of the world,’ ” says Jones, now the father of four daughters. “My goal was to become a UFC champion, and I’ve done it.”

Jones began kickboxing before entering the pro MMA circuit. Because MMA requires a combination of various refined skills rather than just a go-to punch, Jones became a student of the game. He studied MMA fights on YouTube. Now, he keeps a notebook to track new techniques he learns during his various workouts, and takes notes on his opponents. “Jon is kind of deep, and that’s a good thing. Sometimes we’ll work on specific moves and he might not get it, but I know that he’ll go home and write it down,” says Wat Gym owner Phil Nurse, a world-class striking coach Jones has worked with. “If he’s not understanding it by hearing it, he’s going to write it down and keep reading it through, reviewing it.”

It’s Jones’ intensity and attention to detail that make watching him fight so much fun. In his last bout, he overcame a broken left big toe to destroy Chael Sonnen at UFC 159. Prior to that, at UFC 152, Jones escaped a Vitor Belfort arm bar to force the

In training camp, Jones will work on his fight skills deep into the night. He’s also made a habit of push-ing himself to exhaustion during every workout. “I make sure I achieve the point of failure in my lungs every time I’m in the gym,” Jones says. “I get to the point where I can throw up—where I really have to stop and catch my breath.” He trains with weights and hones his fight techniques.

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

DAY 2 EXERCISE SETS REPSDumbbell Snatch 3 5Bench Press 3 8 or moreBulgarian Split Squat 3 8 or moreLat Band Stretch 3 30 sec.Inverted Row 3 8 Glute-Hamstring Raise 3 8Keiser Push-Pull 2 10

DAY 3 EXERCISE SETS REPSRomanian Deadlift 3 8Partner Plank w/Iso Pull 2 10 sec.35-degree Incline Dumbbell Press 3 8Goblet Squat 3 8Box Hip-flexor Stretch 3 8Dumbbell Row 3 8 (each arm)Swiss Ball Lunge w/DB 3 8Swiss Ball Leg Curl 2 8 w/Kettlebell Pressout

“HE’S THE MUHAMMAD ALI, THE MICHAEL JORDAN OF OUR SPORT,” SAYS UFC PRESIDENT DANA WHITE. “NOBODY HAS FACED BETTER-QUALITY OPPONENTS IN THE OCTAGON AS A CHAMPION THAN JON JONES.”

48 MUSCLE & FITNESS

“MY GOAL WAS TO BECOME A UFC CHAMPION, AND I’VE DONE IT.”

In 2011, Jon Jones, at age 23, became

the youngest fighter to win a UFC title.

former UFC light-heavyweight champion into submission. The fight with Belfort is the closest he’s come to losing since his 2009 defeat to Hamill.

Jones’ victory by decision against the Swedish Gustafsson might not have been as clear-cut as many expected, but was another step towards earning the “Greatest of All Time” rep that’s already being bestowed upon him. It was a pivotal result and takes him ahead of Tito Ortiz for the record for most consecutive light heavyweight title defences in UFC history (6). He now stands apart from almost every other fighter who ever stepped into the Octagon.

“I think he is the greatest-ever light-heavyweight,” says Ortiz, who held the title from April 2000 to September 2003. “Right now he’s just walking through the competition. The guy seems like he doesn’t have a challenge. He hasn’t really been hurt, and until that time comes, he’ll be the greatest in my eyes.”

In training camp, Jones will prepare for a fight with a heavy dose of speed and agility work. It’s what helps fuel his combination of raw power and cobra-like reflexes. “I start training hard nine weeks ahead of the fight, four practices a day. The first two are for martial arts technique and the last two are for fitness,” Jones says.

Jones has been trained by Greg Jackson, the owner of the Jackson-Winkeljohn Mixed Martial Arts Gym in Albuquer-que, New Mexico, since 2009. The two focus on Jones’ game plan and study fight tapes. “He’s very intense, he listens, he’s very coachable, and he’s a very, very hard worker,” says Jackson. “There’s an intense energy that he brings to every workout.”

Jones won’t tell anyone how much he benches. He chalks it up to being very superstitious. Although he got into weight training during his second year in college and says he

“loves it,” the key to Jones’ training is balance. “I don’t really do a lot of road work— fighting is more like a sprint,” he says.

In New Mexico, Jones works with strength and conditioning coach Adrian Gonzales. They started working together prior to the Sonnen fight. Gonzales helped elevate Jones’ aerobic base and made the champ pay more attention to areas he was neglecting. “A lot of UFC fighters adopt the mindset that they don’t want to work out their legs. They feel like they need to save them for their wrestling sessions,” Gonzales says. “I made leg training a priority because I saw a guy who was just scratching the surface of his potential.”

So, don’t tell anyone, but Jon Jones is human. He might not look like it inside the cage, but he’s been found out. Away from the gym, he talks about how he’s going to work off all the food he’s enjoyed since his last fight.

“A lot of guys will work out and purposely won’t get exhausted,” he says. “I make sure I do every workout. It’s so you know that you put it out there on the line. You gave it your best.”

That’s how Jones will turn himself back into an Adonis. It’s why that picture—the one of his belly full of mayonnaise—was so inspiring. It’s because Jones knows what it takes to be a champion. It was part of his own self-discovery. It’s that attention to detail, that hard work, and that honesty with his selfie. M&F

50 MUSCLE & FITNESS

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MAKE REAL, LASTING GAINS ON YOUR GUNS WITH THIS ONE-DAY PROGRAMME

BY DAVID SANDLER PHOTOGRAPHS BY STEVE BOYLE

ADD

TO YOUR

ARMSIN A DAY1"

STANDING EZ-BAR CURLHold an EZ-curl bar with a shoulder-width grip. Keeping your upper arms against your sides, curl the bar and flex at the top.

MAXIMISE YOUR ARM TRAINING

MUSCLE & FITNESS 53

enormous progress in as little as a day’s time. This programme is designed to add an inch to your arms in 24 hours—and yes, it really works.

This routine is based on nearly a decade of more in-the-gym experimentation for even better gains. We can’t promise that you’ll see a full extra inch on your pipes, but if you follow our directions correctly, you should get close. In fact, if you gain anything less than half an inch, you’ll know you did something very wrong. Along with that guarantee we’ll give you another one: you will be sore. But within four days—after your bi’s and tri’s have had a chance to recover—your arms will swell to where you’ve never seen them before.

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

GENERATE THE 1-INCH-IN-A-DAY ARM ROUTINE TIME* EXERCISE SETS REPS0 Standing Barbell Curl 3 10— SUPERSET WITH — Seated Two-hand Overhead Dumbbell Extension** 3 1020 Seated Alternating Dumbbell Curl 2 12— SUPERSET WITH — Two-arm Dumbbell Kickback 2 1240 “Crazy 6s” Barbell Curl*** 1 6— SUPERSET WITH — “Crazy 6s” Lying Triceps Extension*** 1 6

Repeat the workout every hour for five hours total. Rest 90 seconds between all supersets.* Time refers to the minutes past the hour the listed exercises are performed. For instance, “0” could be 2 p.m., “20” would then be 2:20 p.m., and “40” would be 2:40 p.m.** Use a low-back bench or chair if you have one. Otherwise sit at the end of a flat bench.*** Take six seconds to perform the positive phase of each rep and six to do the negative (a total of 72 seconds of tension on the muscles).

54 MUSCLE & FITNESS

†These statements have not been reviewed by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

MORNING MEAL235 g porridge4 egg whitesMultivitamin with magnesium and zinc

BEFORE HOUR 1100–200 mg caffeine10 g BCAAs or EAAs 2 g beta-alanine10–20 g carbs (simple sugars such as fruit or a carb powder)

BEFORE HOUR 250–100 mg caffeine5 g BCAAs or 10–15 g whey protein5 g creatine2 g beta-alanine

BEFORE HOUR 350–100 mg caffeine (optional)10 g BCAAs or EAAs2 g beta-alanine2 g glutamine10–20 g carbs (fast sugars or carb substitute)

BEFORE HOUR 450–100 mg caffeine5 g BCAAs or 10–15 g whey protein1–2 g beta-alanine

BEFORE HOUR 5Same as Hour 4

POST-WORKOUT10–15 g BCAAs or EAAs or 30 g whey protein6 Oreo cookies (trust us, they help here)2 g–5 g glutamine2 g citrulline malateSodium (at least 100 mg)80 mg potassium50 mg magnesium

Eating for Bigger ArmsThe biggest advance in muscle-building science may be in the realm of supplementation. The science of nutrient timing, pre- and post-work-out meals, and BCAAs, along with an intelligently designed supple-ment programme can enhance gains even more dramatically. Follow this supplement plan for the best results.

ABOUT THE MODEL Name: Anton AntipovResidence: Brooklyn, NYHeight: 5’11”/180 cmWeight: 195 lbs/88.5 kgFavourite Body Part to Train: ChestFavourite Exercise: Incline Dumbbell PressFacebook: facebook.com /antonantipovofficialTwitter: @maiseuInstagram: @maiseuInteresting Fact: Antipov is one of the first men’s physique competitors to qualify for the inaugural Mr Olympia physique contest.Quote: ”When you want something bad enough, life has no choice but to succumb to your dedication and your persistent knocking on your dream’s door.”

56 MUSCLE & FITNESS

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weight as you go rather than going too heavy and then having to reduce it. Each 20-minute cycle contains a different set of exercises and a different protocol.

THE SCIENCEYou know the basic premise of weight training by now. Lifting weights tears down muscle fibres, which the body then repairs and makes bigger so that, going forward, they can better handle the stress that damaged them. Part of the process is inflammation—swelling in the injured muscle

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

THE PROGRAMMEYou’ll need to set aside five consecutive hours to be near weights so you can train. For this reason, our routine is probably best done on a weekend or other day you’re not working and is ideal if you have a home gym or some basic free weights in your house. You’re going to complete 60 total sets over the course of the day, broken down into three 20-minute blocks done every hour. During each 20-minute period, you’ll do 1–3 supersets for the biceps and triceps. Of course, this won’t take a full 20 minutes to perform, so you’ll rest and go about your day from whenever you finish until the next 20-minute block begins (see the workout chart at the beginning of this article).

At first, these rests will seem long. Obviously, 15 minutes or so (whatever time is left after you’re done with your supersets) is more than enough time to recover. But by the third hour, you will be begging for longer breaks. Choose your weights appropriately, as you are better off starting lighter and adding

58 MUSCLE & FITNESS

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

cells—and this accounts for some of the increased size you notice after training sessions. Scientific studies have con-firmed that this swelling can last for a week or more following very intense exercise, but this programme isn’t about tricking you into thinking you’ve added muscle when you’ve really just pumped water into your arms. Inflammation will account for some of the gain, but so will actual hard, dry muscle. Either way, your arms will be bigger, and isn’t that all you’re really after anyway?

The goal is to keep this cycle on repeat. Your one-day bi and tri bombardment will result in a lot of inflammation and require rest, but when you train again (on your own programme), before your arms are fully repaired, you’ll provide another stimulus that keeps the arms engorged. This should be within a week

of completing this programme. If you return to the gym immediately following the dissipation of soreness, the overall cell volume (muscle size) is retained as you begin another breakdown and rebuilding process. Muscle protein synthesis is enhanced immediately following exercise, so as long as you continue to work out, you can continue to build muscle. With that said, after performing this programme, don’t restart your training if you’re still very sore, see bruising or discolouration in your muscles, or have sharp pains in the muscles and joints. While the goal is to beat your arms up enough that you cause a massive regeneration that leads to new muscle tissue, we don’t want to damage them beyond what they can recover and grow bigger from. That would defeat the whole purpose. So wait at least four days before you do any direct arm training again, and eat above maintenance calories. You can repeat the programme every three months. M&F

60 MUSCLE & FITNESS

62 MUSCLE & FITNESS

IN WITH

THE

Getting bored with the same foods, day in and day out? Us too. Try these four

alternative protein sources guaranteed to kick-start your kitchen time.

NEWIf you already saturate your diet with chicken, beef, and salmon, you’re off to a good start. But just as you shouldn’t perform the same exercises every

workout, you also shouldn’t eat the same protein every meal. Believe it or not, you can experiment with your protein sources and opt for some that never mooed, clucked, or snorted. Varying your protein sources will flood your body with a wider range of necessary nutrients, while at the same time

injecting life into a diet that's probably become stale. (Seriously, is anyone excited by the prospect of yet another grilled chicken breast?) Here, we've

highlighted four other proteins you need to put on your shopping list today, to add muscle-building protein to every meal. Get ready to take your

physique—and your dinners—to the next level.

BY MATTHEW KADEY PHOTOGRAPHS BY ANDREW PURCELL

BLACK LENTIL PORK SALAD

MUSCLE & FITNESS 63

DIRECTIONSIn a large bowl, mix whole wheat flour, peanut flour, baking powder, and cinnamon. In a separate bowl, stir together egg, banana, and milk. Add wet ingredients to dry ingredients and mix until moist. Stir in additional milk if needed. Gently stir walnuts into batter. Heat a large frying pan over a medium heat. Add butter and allow to melt. Using a measuring jug, drop batter into pan and cook for approximately 3 minutes per side, or until golden. Repeat with remaining batter.

INGREDIENTS

50 g whole wheat

3 0 g1 tsp baking powder½ tsp cinnamon1 large egg, beaten1 ripe banana, mashed125 ml semi-skimmed milk40 gchopped1 tbsp

NUTRITIONAL INFO PER SERVING ► 456 calories ►18 g protein ►25 g fat (7 g saturated) ►46 g carbohydrates ► 8 g fibre ►65 mg sodium

NO 1

PEANUT-BANANA PANCAKES SERVES 2

PEANUT FLOUR IS ALSO A GOOD

SOURCE OF HEART-HEALTHY

FATTY ACIDS.

PEANUT FLOURPeanut flour, which is made of very finely ground partially defatted roasted peanuts, is a low-carb flour that packs in up to 15 g of protein in each 30-gram serving. Sneak it in: Peanut flour can be stirred into your morning porridge or scooped into post-training shakes for an extra shot of protein after a particularly challenging workout. Find it: Tracking down peanut flour could be a challenge. Although popular in North America, it is not yet widely available on this side of the Atlantic. Your best bet is to look for an online supplier.

64 MUSCLE & FITNESS

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Often called black cod, the buttery sablefish has a texture similar to halibut. As with salmon, reeling in this swimmer is a great way to get a boatload of highly digestible protein (33 grams in each 175 gram portion) as well as omega-3 fatty acids. Scientists at Washington University School of Medicine determined that a higher intake of omega-3 fats can stimulate muscle-protein anabolism.

Aside from its health benefits, sablefish also has another claim to fame: the Monterey Bay Aquarium’s Seafood Watch conservation programme gives wild-caught sablefish high marks as a sustainable choice due to its well-managed fishery. Sneak it in: Like tilapia, sablefish fillets can be steamed, grilled, poached, seared in a pan, or tossed on the barbecue. Sablefish also takes well to salsas, glazes, marinades, and spice rubs.Find it: Fishmongers and supermarkets are most likely to carry sablefish as frozen fillets, otherwise order from an online supplier.

NO 2

SABLEFISH

SABLEFISH BOASTS 33 GRAMS OF

PROTEIN IN EVERY 175 GRAM SERVING.

DIRECTIONSCombine all ingredients except the sablefish and chicken stock in a bowl and set aside for the salsa. In a large pan, mix stock and 245 ml water and bring to a simmer. Place sablefish fillets in liquid, flesh-side down, and cook about 10 minutes, maintaining a simmer. Transfer fillets to a plate and season with salt and pepper. Serve with mango salsa.

INGREDIENTS

1 mango, peeled and cubed1diced60 g red onion,

1 jalapeño pepper, seeded and minced1 tbsp fresh coriander, chopped1 tbsp fresh mint, choppedJuice of ½ lime1.5 litres reduced-sodium chicken stock4

NUTRITIONAL INFO PER SERVING ► 502 calories ► 33 g protein ► 34 g fat (7 g saturated) ► 15 g carbohydrates ► 2 g fibre ► 826 mg sodium

POACHED SABLEFISH WITH MANGO SALSA

SERVES 4

66 MUSCLE & FITNESS

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Suitable for vegetarians

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DIRECTIONSChop tofu into squares and place the cubes in a large bowl. Add beans, pineapple, red onion, pepper, coriander, and lime zest to bowl and stir. Place avocado flesh, soured cream, garlic, lime juice, and cayenne pepper in a food processor or blender and mix until smooth. To serve, spread avocado cream on tortillas and top with tofu mixture.

INGREDIENTS

1 block (about

200 g

175 g

60 g

1

1 tbsp

1 tsp

175 g

1 clove

½¼ tsp

8

NUTRITIONAL INFO PER SERVING ► 358 calories ►16 g protein ►17 g fat (4 g saturated) ►39 g carbohydrates ►9 g fibre ►220 mg sodium

NO 3

THE ISOFLAVONE COMPOUNDS IN TOFU MAY HAVE DISEASE-

THWARTING POWERS.

SMOKED TOFU

SMOKED TOFU TACOS SERVES 4

Thanks to its meaty texture and deep flavour, smoked tofu is a welcome new twist on this vegetarian staple. With about 25 grams of protein in an 85 gram serving, smoked tofu is no lightweight in the protein department: Researchers at the University of Arkansas found that soya protein was just as effective as casein protein in preventing muscle breakdown and stimulating muscle-protein synthesis.Sneak it in: Smoked tofu can be an occasional replacement for meats like chicken and beef in dishes such as chilli, stir-fries, and soups. Also try grating it and adding to tacos, salads, and

sandwiches. Find it: Look for smoked tofu next to other types of tofu in the produce section of your supermarket or natural food store.

68 MUSCLE & FITNESS

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DIRECTIONSIn a saucepan, bring lentils and 600 ml water to a boil. Reduce heat and simmer until lentils are just tender. Drain, rinse, and let cool. Heat oil in another pan over medium heat. Add pork and cook for about 5 minutes, until browned on the outside. Remove from heat. In a large bowl, mix lentils, pork, orange, avocado, pepper, carrot, and walnuts. In a small bowl, stir rest of ingredients with olive oil for dressing.

BLACK LENTIL PORK SALAD SERVES 6

BLACK LENTILS TAKE ONLY ABOUT 20 MINUTES TO COOK, SIMMERING IN WATER UNTIL THEY’RE SLIGHTLY TENDER.

BLACK BELUGA LENTILS

Named after the beluga caviar they resemble, these lentils are less earthy-tasting than the green version you’re probably used to. Like their legume counterparts, black lentils provide a nutrition windfall with impressive amounts of vitamins, minerals, and protein—about 12 grams in a mere 50 gram serving. They’re also loaded with fat-torching dietary fibre and anthocyanins (the same potent antioxidants found in dark berries), which may lessen the muscle damage associated with hard workouts. Sneak it in: Since they hold their shape when cooked, beluga lentils are a stellar addition to soups and salads. Find it: Look for beluga lentils in health-food shops and supermarkets (often sold ready-cooked). M&F

NO 4

INGREDIENTS

50 g black beluga lentils, rinsed2 tsp canola or grapeseed oil450 g pork tenderloin, sliced along its width into ½-inch rounds1 large orange, separated into segments

1 ripe avocado, cubed1 red pepper, thinly sliced1 large carrot, thinly sliced40 g walnuts, choppedJuice of 1 lemon2 garlic cloves,

minced

1 tbsp + 1 tspmustard½ tsp cumin¼ tsp sea salt65 ml + 1 tbsp extra-virgin olive oil125 g salad greens, such as baby spinach or rocket

NUTRITIONAL INFO PER SERVING ► 378 calories ►37 g protein ►33 g fat (5 g saturated) ►37 g carbohydrates ►18 g fibre ►270 mg sodium

N OATHALIA MELMOVING TO EUROPE

PART 1IN THE FIRST OF A THREE-PART SERIES, 2012 MS BIKINI OLYMPIA NATHALIA MELO REVEALS WHY SHE LEFT FLORIDA FOR A NEW LIFE IN BELFAST. NEXT MONTH, SHE WILL TALK ABOUT HER GLUTE AND LEG TRAINING AND THE FINAL INSTALMENT WILL FOCUS ON HER UPPER BODY PROGRAMMEBY JOHN PLUMMERPHOTOGRAPHY BY KEVIN HORTON

72 MUSCLE & FITNESS

MUSCLE & FITNESS 73

Now, Belfast has its charms. But the epicentre of world fitness it isn’t. Before Nathalia arrived the city wasn’t home to a single IFBB bikini pro. Hell, it wasn’t home to any IFBB pros! And it has never staged a pro contest.

So why did the first lady of fitness, whose Facebook page has more than 100,000 likes, leave her bikini buddies in the Sunshine State (average summer temperature 82 degrees) for Belfast (average summer temperature 58 degrees)?

We wanted to find out so when the lovely Ms Melo invited us to her adopted city to talk about her move and her training programme we were on a flight quicker than you could say “great glutes”.

We met at Rockpit Gym in the Lisburn district of Belfast, where she trains herself and clients. It’s a well-equipped establishment and home to some impressive physiques but Nathalia stands out in any crowd. From every angle she looks perfect.

We arrived at 9am and it was almost 5pm when photographer Kevin Horton finished shooting her. Nathalia never once complained, asked for a rest or stopped joking. She is smart, fun and a consummate professional.

She is also engaged—to Irish international rugby union player Roger Wilson, who is the reason why she moved 3,500 miles.

We’re sure Roger, who joined her for an impromptu workout at Rockpit, isn’t the first guy to be sweet on Nathalia so how did he manage to woo her and bring her back home? After the shoot the two of them sat down to discuss their unlikely meeting and life in Belfast.

MUSCLE & FITNESS: When did you meet?ROGER WILSON: March 2011. I was playing for Northampton Saints and we always had a week off in March so three of us went to Miami on holiday and visited the Blue Martini bar, where Nathalia was working. I remember she looked very angry that night dealing with customers so I never approached her. Afterwards I used my stalker skills to track her down on the Blue Martini Facebook page. I didn’t know her name but I recognised a picture of her and sent a message. Thankfully she replied.NATHALIA MELO: I went to the bathroom five times that night to check my make-up was OK but he didn’t even look at me! That he was more reserved appealed. I had been single for three years. Guys weren’t dating me, they were dating the girl in the magazines.

M&F: What attracted you to her?RW: That is a dumb question—her looks, obviously! We had a conver-sation on Facebook and I discovered that in two months she was going to Italy to visit relations so we arranged to properly meet then. Unfortunately, I broke my nose playing in the Heineken Cup final three days before so when I arrived I looked like the Elephant Man. A few weeks later I went to Florida during my off-season and stayed with her for four weeks.NM: When he came to Florida I thought I was going to kill him because I don’t usually like people around me for a long time, but he was good. For two years after, it was a long distance thing. On average we’d see each other every 2 to 3 months.

M&F: Had you heard of rugby?NM: I had no idea what it was about. I just knew it was like [American] football but with no pads. I thought it was like a hobby for him but then I went to a game and people were screaming his name.

M&F: Now you’re dating a sportsman, how do you feel about being described as a WAG?NM: If you have your s**t together you don’t care what others call you! The players are cool because they live an athletic life. They’re rugby players so they do get drunk but they’re cool. The girlfriends have a hard time understanding why I won’t eat certain foods or drink a lot.

M&F: Had you heard of bikini contests?RW: No. It was a whole new world for me. I did some research and discovered Nathalia had been runner-up the year before at the Olympia. Then when I saw her following on Facebook I realised it was pretty big. I’d like to see her compete but her contests always take place during the rugby season.

M&F: Why the move to Belfast?NM: After two years of long distance it gets to a point where somebody has to go somewhere. He had just signed a three-year contract with Ulster so it was impossible for him. What I do is a little more flexible.

M&F: How difficult was moving continents?NM: I moved from Brazil to the United States all by myself when I had just turned 20. I said if I could do it once I could do it twice. The main difference

was one of the unlikeliest stories of the year. Nathalia Melo, the Brazilian-born Ms Bikini Olympia and the woman with arguably the best beach body in the world, decided to uproot from the white sands of Florida and start a new life in… Belfast.It

74 MUSCLE & FITNESS

Nathalie Melo and fiancé Roger Wilson at Rockpit Gym, Belfast

is I’m living with someone. I still do the same things I did in Fort Lauderdale: I train people, I work for Nutrex and I travel for seminars. But it’s the first time I’ve lived with a guy.RW: I was worried about her coming from a good climate to Belfast but the first month she was over it was the warmest it had been for 15 years. I’ve done my best to be a tour guide and show her the sights, such as the Giant’s Causeway.

M&F: What do you think of Belfast?NM: All I knew before was that it was green and rained a lot. But I like it. The people are very friendly and willing to help. I can always get on a plane and go to Miami to get some sun.

M&F: Do you get recognised? NM: I do when I go to places that are more bodybuilding–orientated. People are like “you’re living where?” It’s funny.

M&F: You got engaged in Dubai. Was Roger romantic? NM: Romantic? He tried but I was his first serious girlfriend and he’s a guy’s guy. He had done the whole rehearsal thing but when it came down to it he didn’t know what to say. But that’s very him so I liked it.

M&F: What’s it like dating the woman with perhaps the world’s best body? RW: Not too bad at all! We get on well and have a lot of things in common. We both train and have to watch our

diet, although hers is a lot more extreme. People in her industry are training for aesthetics. For us it would be great to be that lean but unfortu-nately we have to run around the pitch for 80 minutes and smash into each other so you need to carry a bit more.

M&F: Is it bad for your career to be outside the United States?NM: When you get to Olympia and Arnold Classic level the sport is very inter-national and you can pretty much do things from anywhere. I recently did a seminar in Dublin and there is room for growth over here. I still travel a lot to the United States. Most shoots are timed around the big competitions so it’s no big deal being here.

“WE DO GO TO THE GYM TOGETHER QUITE A BIT BUT

OUR ACTUAL TRAINING IS VERY DIFFERENT SO WE USUALLY

FOLLOW DIFFERENT ROUTINES”

76 MUSCLE & FITNESS

NATHALIA MELODATE OF BIRTH: 19th January 1984PLACE OF BIRTH: BrazilLIVES: BelfastHEIGHT: 5 ft 5 ins / 165 cmsWEIGHT: 120 lbs / 55.5 kg for contests; 127 lbs / 57.5 kg off seasonCAREER HIGHLIGHT: Ms Bikini Olympia 2012AMBITION: To be the first woman to win Ms Bikini Olympia twiceTRAINING ADVICE: Don’t give up after a week—be patientSPONSORS: Nutrex, Better Bodies, and Pro TanTO CONTACT: Visit nataliamelo.com or via Twitter @nathaliamelofit or on Facebook

ROGER WILSONDATE OF BIRTH: 21st September 1981PLACE OF BIRTH: BelfastLIVES: Belfast HEIGHT: 6 ft 3 ins / 191 cmsWEIGHT: 234 lbs / 106 kgCAREER HIGHLIGHT: Playing for Ireland v Japan in 2005AMBITION: To play again for Ireland. It’s one of the main reasons I moved back from EnglandTRAINING ADVICE: Enjoy what you’re doing and if you’re serious give absolutely everythingTO CONTACT: on Twitter @rogerwilson8

78 MUSCLE & FITNESS

M&F: Do you train together?RW: We do go to the gym together quite a bit but our actual training is very different so we usually follow different routines.

M&F: What’s your diet like?RW: I try to eat 5 or 6 meals a day. Breakfast is usually oatmeal, banana, Greek yogurt and a protein shake and for

the rest of the day it’s high protein with a reasonably high carb intake because of the amount of training we do. For protein I like chicken, steak, salmon and venison. NM: I didn’t have a clue how much rugby guys eat to maintain their size. I have to go to the grocery store every other day. What he eats in one day would be enough for me in a week and I eat five times a day.

M&F: What have you learned from Nathalia about training and nutrition?RW: Definitely the diet. I was eating healthily when I met her but she’s given me some good advice on things like eating at the right time. I don’t think I will ever be as extreme as her but it’s useful to see what she does.

M&F: Who gets most attention when you’re out?NM: Both of us because we’re such a contrast. I’m olive skinned, very Latin and he’s very white. We even speak in completely different accents.

M&F: What do your teammates think of Nathalia?RW: The lads see her pictures on the internet and poke fun a wee bit. Probably deep down they’re jealous… M&F

80 MUSCLE & FITNESS

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N U T R I T I O N

THE AVERAGE PERSON CONSUMES:

6,000 CALORIES ON

CHRISTMAS DAY

THE RULES AND RECIPES YOU NEED TO FOLLOW TO KEEP

82 MUSCLE & FITNESS

BR

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YOUR GOALS ON TRACK THIS FESTIVE SEASON BY MIKE ROUSSELL

MUSCLE & FITNESS 83

HE FESTIVE SEASON MIGHT BE A TIME OF INDULGENCE, BUT THAT DOESN’T GIVE YOU FREE REIGN TO EAT EXCESSIVELY. GO IN WITH A GAME PLAN AND YOU CAN ENJOY GREAT FOOD AND TIME WITH FAMILY WHILE ALSO BUILDING A LEANER AND MORE MUSCULAR PHYSIQUE.

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START IN THE GYM

BY TRAINING BEFORE THE PARTY, YOU TURN YOUR MUSCLES INTO CARB-HUNGRY SPONGES

THE LOGICAL APPROACHPlanning is crucial for achieving your weight-loss or muscle-building goals, especially during Christmas with all the extra social, family, work, and travel situations that are thrown into the mix. One of the most important considerations is managing the number of times you’re going to cheat on your diet.

One way to survive with your abs intact is to

group your cheat meals into the one or two weeks when most of the parties are happening and then really buckle down on your diet in the subsequent weeks when you don’t have quite as many social engagements.

The first step is to determine the number of cheat meals you can resist while still progressing towards your goals. As a general rule, you should adhere to your diet at least 90% of the time. This

Exercising has a profound impact on metabolism. Training before

a party will give you a metabolic

advantage on two different fronts. The first is insulin sensitivity. Exercise is one of the best drugs when it comes to sensitising your muscles to carbs. By training before the party, you turn your muscles into carb-hungry sponges, ready to soak up the carbs before your fat cells can get them.

The second is alcohol. Calories aside, the biggest pitfall of alcohol

is its negative effect on protein

synthesis. Research has looked at the two most common drinking and exercise scenarios: training and drinking afterwards versus drinking and then training the next day. You’ll be surprised to learn that alcohol has the smallest effect on overall protein synthesis when you train and then have a couple of drinks later that evening, reinforcing the idea that training before the office Christmas party is the best way to reduce alcohol’s impact on muscle growth.

means you’ll need to eat clean meals during the build up to Christmas.

The final step is to get out your calendar and plot out as many cheat meals as you can. When are your office parties? Family gatherings? Outings with friends? Then, of course, count Christmas Day and other major gatherings. Mark all of these down on your calendar and calculate how many cheat meals each will count for; big

84 MUSCLE & FITNESS

celebrations such as Christmas dinner should count for at least two, comprising everything from appetisers to desserts.

If you can follow this simple guideline you will at least exit the festive season at the same weight and in the same shape as you entered it.

STICK TO YOUR GUNSOne of the biggest problems that people face during Christmas is “celebration creep”. This refers to an event which should, at most, be a half-day, slowly evolves into a three-day event and one big meal turns into 72 hours of Yuletide treats. Look at your cheat-meal chart—you’ve probably designated two – three meals to the Christmas celebration, not 15. Enjoy your cheats and then get back on track with your plan.

THE SITUATION Research shows that most of the weight gain experienced each year occurs at this time. This is attributed in large part to the increased number of social eating situations. Even if you have designated all of your parties as cheat meals, you still want these events to hinder your progress as little as possible. Gatherings usually fall into one of two categories—hors d’oeuvres only (e.g. office parties) and full meals (e.g. Christmas dinner)—and each requires a tailored approach.

PARTIESEAT BEFORE YOU GOThe worst thing you can do is go to a party on an empty stomach. If you do, you’re setting yourself up for complete calorie consumption carnage. Before you go, eat a small amount of food that will increase your feeling of fullness, prevent cravings, and slow the digestion of any foods that you do eat when you go out. Here are some preemptive foods:

� Small saladThis has been consistently shown in scientific studies to reduce the amount of food you eat at a subsequent meal. Having a salad before you go to a party, or making it your first item at the party, could help you eat 200–300 fewer calories over the course of the night.� Apple and string cheese Much more portable and convenient than a salad, an apple provides fibre and a decent volume of food, while the string cheese provides fat and protein. All these components send signals to your brain and body to encourage satiety and feelings of fullness while simultaneously slowing digestion.

BE SELECTIVEIf you’ve designated the party in question as a cheat meal then this part isn’t for you, as you’re going to enjoy whatever foods you want. However, what you’ll probably find when you look at your schedule is that you have more social eating engagements during the festive season than you have cheat meals, so being able to eat smart and stay on your diet plan is key.

Most parties are loaded with bread, crackers, biscuits, and cakes. Just say no. Loading up on

simple, starchy carbohydrates will send your blood sugar levels through the roof. This, along with the lack of fibre in these foods, will also cause you to eat a lot more than you planned for, and the calories will add up quickly. Honestly, when was the last time you ate just one cracker? Exactly. Skip these carbs. If you aren’t eating bread, crackers, biscuits, and cakes, then what can you eat? Prawns, smoked fish, cheese, and raw vegetables are staples at most parties and are all good choices. Also, many parties have a featured meat item, such as roast beef or ham, that works as a great centrepiece for your plate.

Broccoli, carrots, celery, and any other vegetables sitting near the ranch dressing are a good call. These are nutrient-dense, high-fibre, low-calorie foods that you can pile high on your plate with little consequence other than feeling full. Protein-based foods like prawns, smoked salmon, the featured meat, and cheese are good nutritional complements to your veggies. These foods will provide both protein and fat—the amount of the latter depends on the food—to help with fullness and blood sugar control. If you have a choice, opt for hummus over ranch or blue-cheese dressing to dip your vegetables. The carbohydrates in hummus have very little impact on blood sugar, and the chickpeas,

TH

INK

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OC

K (

2)

MILLION THE NUMBER OF JARS OF CRANBERRY SAUCE CONSUMED AT CHRISTMASTIME IN THE UK.6.5

86 MUSCLE & FITNESS

which are the basis for hummus, will give you additional fibre. The calorie content of creamy dressings is a nutritional black hole. Two tablespoons could contain anywhere between 7 and 17 grams of fat. These calories can add up fast, so save the dressing for another time when you know what’s actually in it.

WATCH WHERE YOU STAND Festive gatherings are full of opportunities to mindlessly eat lots of low-quality calories. We’re sure you’ve been in this, or a similar, situation before: you’re chatting with a friend or colleague and a bowl of crisps is just within reach. Next thing you know, the conversation is over and the bowl is empty. When it comes to feeling full, your body isn’t sensing these mindless calories, but your waistline is. Watch where you stand at parties—literally. Take a small plate and pile on the veggies and proteins. Then, go start a conversation on the other side of the room, away from the food table. This strategy alone can cut your calorie consumption in half.

YULETIDE AND BEYONDAll the strategies that we’ve discussed so far can also be applied to Yuletide gatherings like Christmas dinner and other four- to six-hour events centred around a big meal. However, because of the sheer volume of food served during these events, there are some other unique strategies that you need to put into play to minimise damage to your physique.

EAT A PROTEIN-RICH BREAKFASTPeople often skip breakfast thinking that they’re being smart by minimising their total calorie intake. But by skipping breakfast you are actually giving up a metabolic advantage known as the “second meal effect”.

Research shows that when you eat a quality breakfast, the carbohydrates you eat at your next meal are more likely to be shuttled to your muscles than stored as fat. This is particularly important for events throughout Christmastime as it increases the likelihood that the mashed potatoes and stuffing will go towards aiding in recovery and growth. If you train between breakfast and the Christmas dinner, this phenomenon is supercharged.

When you have breakfast, don’t skimp on the protein, either. Two separate studies conducted at Purdue University confirm the power of consuming protein at breakfast. The first demonstrated that eating protein at breakfast has a bigger impact on satiety than having it at lunch or dinner. The second study showed that increasing the protein in your diet, including breakfast, can lead to a 28% decrease in hunger throughout the day.

ORDER! ORDER!When you sit down to your festive feast, the order in which you eat certain foods can help curb the number of calories that you consume. Reach for the turkey and roasted vegetables first. Due to the sheer volume of roasted vegetables, filling up on these foods will cut down on the total amount of food you ultimately eat. After you’ve had your fair share of vegetables and turkey, it’s time to turn to the mashed potatoes and Yorkshire puddings. By this time your body will be receiving signals from the stretch receptors in your stomach and other sensors in your small intestine that you have already eaten a fair amount of food and that the end of your feast is near. This biochemical cascade of satiety signals translates to your eating a lot less of the faster-acting and refined carbohydrates at the festive table but still having enough that you are able to enjoy your favourite Christmas grub.

If you train right before your

festive feast, add post-workout carbs, like tortillas, to drive

up insulin levels.

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BEEFY SWEET- POTATO HASH (MAKES 3 SERVINGS)The idea of cooking yet more food during the festive season seems a little daunting. This is a great recipe for sweet-potato hash that takes advantage of some leftover beef you might have in your refrigerator.

INGREDIENTS� 450 g yams/sweet potatoes, cubed� 1 medium onion, chopped� 1 tbsp taco seasoning mix� 50 ml water� 1 tbsp canola oil� 3 tbsp soured cream� 1 tsp hot pepper sauce � 350 g cooked beef (such as steak

or roast), cut into ½-inch cubes� Fresh coriander, chopped� 1 packet whole-wheat tortillas

DIRECTIONS

1. Combine sweet potatoes, onion, and taco seasoning in a large non-stick frying pan over medium heat. Add water. Cover and cook 8–10 minutes or until crisp-tender and water has almost evaporated, stirring once. Stir in oil and continue cooking, uncovered, 4–6 minutes or until sweet potatoes are tender and begin to brown, stirring occasionally.2. Combine soured cream and hot sauce in small bowl. Set aside.3. Add beef to potato mixture. Continue to cook 5 minutes or until beef is heated through, stirring occasionally, adding 1–2 tablespoons water, if needed, to avoid sticking.4. Garnish with coriander, as desired. Serve with soured cream mixture and wrap in whole-wheat tortillas.

CALORIES

502CARBS

46 gPROTEIN

41 gFIBRE

7 gFAT

16 g

NUTRITIONFACTS

BANG OUT

BREAKFAST

THE TURKEY AND TRYPTOPHAN MYTHTwo things are guaranteed to happen at Christmas—you’re going to eat turkey and you’re going to fall asleep afterwards. Turkey’s legendary sedative effects have often been attributed to its high content of the amino acid tryptophan. Tryptophan is converted in the brain to serotonin, also known as 5-hydroxytryptamine. Serotonin is a hormone responsible for increased feelings of well- being, happiness, relaxation, and sleep. Knowing this, the lore of turkey-induced comas makes sense, right? You eat turkey and the high levels of tryptophan in the turkey allow for lots of tryptophan to get into your brain. It is converted to serotonin, and you get sleepy.

While it does seem to make sense, the tryptophan that you are eating via your Christmas feast is not making you sleepy, and it is probably not even getting into your brain to make serotonin.

Amino acids get transported into your brain on the biochemical equivalent of a single-lane motorway. If there are lots of amino acids trying to get in then the motorway gets jammed up—it isn’t like tryptophan gets its own lane. Amino acids like muscle-building leucine are also found in turkey and they are competing with tryptophan to get into your brain. As a result, less tryptophan than you’d expect is getting into your brain to be converted to serotonin.

Now, if tryptophan in turkey isn’t making you tired, then why can’t you make it past the Queen’s speech without falling asleep? Apart from the obvious, it is everything else you are eating for your Yuletide treat—stuffing, mashed potatoes, and, if you’re lucky, Yorkshire puddings.

All of these carbohydrates that you are eating cause your body to dump large amounts of insulin into your bloodstream in an effort to maintain your blood sugar levels in a normal and healthy range. This insulin spike makes you tired via two different mechanisms. First, insulin stimulates serotonin release, meaning that the two turkey legs you ate didn’t cause an increase in serotonin, but the mashed potatoes did. Second, in your body’s effort to maintain stable blood sugar, it can get aggressive and release too much insulin, resulting in too much sugar being removed from your bloodstream. Low blood sugar is a guaranteed way to make yourself feel tired.

Finally, after a massive feast your stomach and small intestines are stuck with the job of digesting and processing all that food. This is no small task, and in order to help with the digestion and metabolism of your meal the body sends more blood to those organs. This can result in decreased blood flow to other parts of your body, including your brain, which results in even more fatigue. Put it all together, and you never stood a chance. Just don’t blame the turkey.R

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TAKE ADVANTAGE OF YOUR NEW SCHEDULEWith additional time off for Christmas and New Year, you have the perfect opportunity to increase your training frequency. Research consistently shows that increased training frequency leads to greater hypertrophy, so use this additional time off to attack lagging body parts with extra training sessions. The flip side of increased training frequency is greater recovery needs. Just as the extra time off gives you a chance to train more, you should also take this time to recover more. Muscle repair and restoration occurs during deep sleep. To get more deep sleep, take 90-minute naps or increase the amount of time you sleep at night by an additional 90 minutes. This will give you one extra sleep cycle and one more dose of restorative, growth-inducing deep sleep.

CONTROL THE QUALITY OF YOUR CALORIES What and how you decide to eat during this time will determine if the five pounds you gain is added to your chest and delts or the layer of fat blurring your six-pack. This is why you need to make food quality a priority. Usually, as the calorie value of

a meal increases, the quality of those calories decreases; eating 500–700 quality calories shouldn’t be a problem for you, but when you start trying to put away 900–1,100 calories at each meal you’ll find it harder to hit that target without veering off into low-quality carbs and added-sugar territory. Your solution: the “Eat and Eat Again” rule, which states that the size of your meal should be such that you could eat it again two to three hours later. You could easily eat a meal of roasted turkey, green beans and steamed sweet potatoes once and then again in three hours, but it would be harder to repeat a meal containing turkey, a heaped serving of mashed potatoes, Yorkshire puddings, and two helpings of Christmas pudding. Eating more moderately sized meals spread out every couple of hours will also allow you to regularly spike your blood leucine levels, which allows for greater protein synthesis throughout the day.

CRUSH WEIGHTS BEFORE PLATESPreviously we talked about using exercise-induced improvements in insulin sensitivity to your advantage when warding off seasonal

weight gain. You can use this same biochemi-cal phenomenon to your advantage to pack on quality mass. Training before a big meal sets the stage for your body to soak up the additional calories you’re consuming and use them to accelerate recovery and rebuilding. The closer you can schedule your training session to the bigger meals the better, as your body’s enhanced ability to replenish muscle glycogen stores decreases in a time-dependent fashion.

DON’T FORGET ABOUT YOUR SUPPLEMENTSYou can give yourself one more nutrient- partitioning advantage by using different supplements that can increase insulin sensitivity and improve nutrient extraction. Cinnamon extract, alpha lipoic acid, and resveratrol supplements can all aid in increasing your insulin sensitivity to help send the nutrient-dense calories you are eating towards your muscles for growth and recovery. Additionally, daily use of probiotics will improve the quality of the billions of bacteria working on your behalf in your intestines. Maintaining this symbiotic relationship supports optimal digestion and nutrient extraction. M&F

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’TIS THE SEASON TO BE BULKINGMost people are concerned with keeping the weight off during the festive season,

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and pack on a couple of extra pounds of muscle.

90 MUSCLE & FITNESS


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MUSCLE & FITNESS 93

the opening clip of Arnold Schwarzenegger and Franco Columbu plié-ing in a ballet studio, to the piano chords leading into Michael Small’s theme song with the

great first lyric, “Everybody wants to live forever”, to the training (with gym equipment you’re likely to find only in dungeons), to the contest scenes, and everything in between, 1977’s Pumping Iron, starring Schwarzenegger, Columbu, Lou Ferrigno, Ed Corney, Mike Katz, and Serge Nubret, among others, has been the inspiration for generations of would-be bodybuilders and gym rats everywhere. It was, however, a documentary without a worthy successor, and it only left bodybuilders wanting more.

Now, with the release of Generation Iron in September, the sport gets a long-awaited and long-overdue makeover. Narrated by Oscar-nominated and Golden Globe-winning actor Mickey Rourke, Generation Iron takes over where Pumping Iron left off. Filmed last year, the docudrama stars Phil Heath, Kai Greene, Branch Warren, Dennis Wolf, Roelly Winklaar, Ben Pakulski, and Hidetada Yamagishi, and captures the real-life drama of the sport’s current best athletes as they vie to become the 2012 Mr Olympia.

Earlier this year, FLEX magazine West Coast editor Dave Lee completed exclusive interviews with Generation Iron director, writer, and producer Vlad Yudin, as well as Heath and Greene— discussions that produced behind-the-scenes insights from the bodybuilders about what it means to star in a movie that’s sure to inspire the next wave of iron-addicted stars. Here, Muscle & Fitness readers get a glimpse at just how difficult it was to follow up the greatest bodybuilding film of all time.

Branch Warren training to dethrone Phil Heath.

From

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M&F: It’s been well over three decades since Pumping Iron. What was your motivation for making Generation Iron, and why do it now?Vlad Yudin: There are a few reasons. First and foremost, I’m a huge fan of the original. There had been nothing of such magnitude done on this sport—at the time, most of the public wasn’t even aware that this was an actual sport. Pumping Iron changed the whole bodybuild-ing and fitness industry, and the way regular people viewed weight training. I had a conversation with Jerome Gary [producer of Pumping Iron] and we talked in great detail about how this film changed the public’s perception of bodybuilding. Really, most people didn’t know what bodybuilding was. It’s one of those sports that’s largely unknown; to this day, there’s a lot of misunderstanding, so there needs to be a reeducation. We decided it was the right time to reintroduce it, if you will, to the new generation. Once the business side of making the movie was done, what was the next step in your process? To be perfectly honest, filming was quite a challenge. It was a very involved process, because I wanted to be as prepared as possible. My goal was to get full access to the athletes. You can imagine that when you’re training for the biggest contest of your life, you don’t want to be bothered with all these cameras in your face, following you around all day. The tough part was to get them to know me. It took a lot of conversations and meetings.

You also have to be mindful of the circumstances when you’re shooting. Filming these guys during the off-season, when they’re a long way from the contest, is different from when they’re just weeks away from competing—then they’re extremely focused on this one show where they have to look their absolute best to those who’ll determine who’s the greatest in the world. That’s very stressful. Imagine all that preparation to look the best you’ve ever looked for just two days—out of the entire year! So many things have to go right.

So, of course, when you bring your cameras around, they don’t always want to do an interview, especially at the end of a long, hard day. They want to nap, or eat, or spend time with their families. Throw in hot weather, like you have in New York and Texas, and you have a very challenging situation. But because you’ve laid the groundwork and got to know these guys, they realise the magnitude of the situation. All of them were inspired by Pumping Iron, and now it’s their chance to be immortalised on screen for the next generation.

“The tough part was to get them to know me. It took a lot of conversations and meetings.”

—VLAD YUDINDirector, Writer, Producer

Yudin and his crew followed the competitors into some of the most private parts of their lives (but didn’t wash their backs!).

MUSCLE & FITNESS 95

“No disrespect to Lou, but I wanted to be like Arnold.”

—PHIL HEATH

M&F: What was your first exposure to Pumping Iron, and what was your impression of the movie?Phil Heath: I believe it was in the first couple of months of being a bodybuilder, and I can say it was very entertaining. Of course, I knew Arnold was going to win, but it was how he did it that impressed me.How, specifically?The way he toyed with everyone showed how supremely confident he was. And you could see that the other guys were definitely chasing him. You could even sense a little envy or jealousy because of all the things that Joe [Weider] was bringing to his table, as far as appearances and all the notoriety, which is to be expected given that he was a five-time Mr Olympia at the time, and rightfully deserving of all the spoils. But more than all of that, it was the balance he showed in his life. He had more balance than anyone else in the movie. He was doing his thing at Muscle Beach and Gold’s, eating, doing photo shoots, chasing chicks, living the lifestyle, and all that stuff. Then you had Lou Ferrigno training in the dungeon with his dad. That was all he was concerned with, almost to the point of being narcissistic. I didn’t relate to that. I didn’t think to myself, “That’s how I want to be.” No disrespect to Lou, but I wanted to be like Arnold. I wanted to be the guy people were painting pictures of, the guy having fun and enjoying everything that comes with being the absolute best. Everywhere Arnold went, people were falling at his feet. I mean, I’m sure he had his haters, as everyone does, but he was respected. I can relate to that, especially now that I’m dealing with it myself. I have a lot of fans, but I also have a lot of competitors and people who don’t like who I am and what I’m about. But at the end of the night, he stomped on these guys and he did it with

a smile on his face. You couldn’t say that he wasn’t good and didn’t deserve it because he was obviously very focused, but not with this crazy do-or-die attitude like there’s nothing else in the world. You see him training his ass off and the next minute he’s telling jokes. That’s how I am. I can turn it on and be as hardcore as the next guy, but I can also make people laugh and have fun with it. You don’t see a lot of bodybuilders smile or tell jokes. They’re all superserious. But how are you going to interest people if all you are is a big dude who just grunts, lifts weights, and scowls all the time? Were there any concerns that being part of this movie might affect your ability to defend the Mr Olympia?Initially it raised some questions, but more so for Hany [Rambod, Heath’s trainer/nutritionist] than it did for me. I actually saw it as an opportunity. Because I knew I was going to be a part of history, I was going to lift heavier and be more intense. I figured it was going to help me mentally, physically, and emotionally to turn it up a notch. Getting ready, you know the other guys are talking trash and they were kind enough to share some of that with me, so I realised that I needed to remind them how good I really am. I needed to remind the world. I viewed it as an awesome opportunity to have my Olympia win on film.What do you want people to think about bodybuilding and bodybuilders after watching this movie?I want them to get an honest look at the sport. If I could ask each person to write down their top 10 impressions of bodybuilding [before and after the movie], I’d hope that their stereotypes would be gone and that those 10 new things would be positive.

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M&F: When did you first see Pumping Iron?Kai Greene: It was sometime in the late ’80s. It was the class movie at the institution I was in at the time [Greene became a ward of the state at age 6], and I remember the main character was this huge dude who liked working out. It became a point of reference for my life because I was working out by that time, but didn’t know what competitive bodybuilding was, didn’t really know what bodybuilding itself was, until that movie. The ’80s was a time when pop culture was very heavily influenced by the idea of working out—you had Olivia Newton-John telling everyone to get physical, and Bruce Lee in Enter the Dragon was still very popular. Hollywood was showcasing Arnold, Sylvester Stallone, Jean-Claude Van Damme and other action heroes who were larger than life, with equally larger-than-life muscles. That exposure made a lasting impression on me as a teenager.

Seeing that movie changed my life forever. I’ve seen it hundreds of times. My friends and I could quote the entire movie verbatim. In fact, several years after seeing it, at my first Colorado Pro [in 2006], I got a chance to meet [IFBB pro] Darrem Charles. The whole time we were backstage, we went back and forth with dialogue from the movie. It was clear we were both well-versed in the art of Pumping Iron. That was our common ground. I can imagine—I hope—aspiring athletes in the future will do the same with Generation Iron. You’re no stranger to the camera. Were you prepared for the size of the Generation Iron crew? Yudin had upwards of 10 people on his team. At times it seemed like even more than that! It was an amazing spectacle. We were walking the streets of Brooklyn and people were looking out of their windows and coming out of their buildings to see what was going on. They were saying, “They’re filming that dude with the muscles who’s always carrying bags of food.” Normally you don’t see a film crew that size in the working class areas, so it was interesting seeing their reactions.Did having the cameras and all those people following your every move affect you at all?There were a lot of times I struggled to keep my concentration. It’s tremendously demanding to focus on what you need to do. I definitely learned firsthand that it can be very challenging, particularly those times you think you’re prepared but realise you really aren’t.

The shooting days were at times very long. While you’re trying to get this work done, you want to make sure you’re concentrating on doing what you—the athlete trying to be the best—should be doing. The last thing you want to do is not place well. I felt torn between two masters. But you realise that this is a million-dollar moment, and you’d be an idiot to let it pass you by. So you just put your best foot forward. M&F

“I can imagine—I hope—aspiring

athletes in the future will do the same with Generation Iron.”

—KAI GREENE

Greene was also chronicled in the 2009 documentary Overkill, as well as its ’10 sequel, Redemption.

98 MUSCLE & FITNESS

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“If it fits your macros” is the latest controversial nutrition programme. This series seeks to uncover the potential pitfalls of following an IIFYM diet. This month we’re looking at whether nutrient timing really matters.

Several experts have started to question the importance of nutrient timing. Some suggest when you eat different foods and supplements makes no difference. There are even a few bragging about how many calories they consume before bed. Before you get swept up in this new trend, you might want to know the facts. I’ve done a bit of research into the matter and was surprised by how compelling the evidence actually is.

In recent years, the number of people interested in sports nutrition and fat loss has increased exponentially. That’s great. It demonstrates people interested in health and fitness realise that without intelligent nutrition, success is virtually impossible. However, an unfortunate side effect is the accompanying rise in the number of self-appointed experts. I’ve been watching the information coming out of gyms and labs for twenty years. Sometimes the academics are right and sometimes the bodybuilders are right, but more often than not the truth lies somewhere in the middle.

The amount of misinformation about sports nutrition is now astronomical. Many long-standing beliefs actually have little or nothing to substantiate them. And now, because so many

DOES NUTRIENT TIMING REALLY MATTER? MARK GILBERT EXPLAINS THE LATEST RESEARCH….AND THE SHORT ANSWER IS YES. HERE’S WHY

people are researching and discussing them, many are being questioned and revised. This is good, but sometimes a long-held belief that is well-founded falls victim to this new “expert” scrutiny. What often happens is what I call the pendulum effect. This occurs when a bodybuilding dogma is ques-tioned and, instead of altering the advice proportionally, “experts” advise a contrary view that goes too far in the other direction.

One notable recent example is the subject of this series: IIFYM. The mantra used to be that you had to eat exclusively clean foods to get ripped. The revision (and what I’ve argued for ten years) should have been: eat a core healthy diet and then, if you want to eat some junk food to make up your calories and macros for the day, do so.

But the pendulum swung too far. We’ve gone from one extreme—eat only clean food—to the other—eat whatever you want, just stay within your macros. (For those new to this debate, macros are the macronutri-ents: protein, carbs and fat.) The IIFYM diet states that you just need to hit a certain amount of grams of each for physique success.

Another example of the pendulum effect is the fact the IIFYM diet makes no recommendations about when we should eat our food. Meal timing has gone from one over-emphasised dogma—eating six or more perfectly spaced meals per day—to the opposite

end of the spectrum—eat whenever you want. The correct advice lies some-where in between.

THE AM ANABOLIC WINDOWA few years ago, when it started to become clear that eating a certain amount of calories in the morning was both more anabolic and less lipogenic (likely to cause fat storage) than eating the same amount later in the day, I came up with an idea. I called it the AM anabolic window. It’s a spin-off of the post-exercise anabolic window—a time when evidence suggests it is important to ensure adequate protein and carbohydrate intake to optimise nutrient utilisation, recovery and subsequent exercise performance.

In a nutshell, the morning is just as magical as the post-workout window, possibly more so! Timing meals to consume more calories earlier in the day has a powerful affect on body composition. But why is the morning so special?

The two most important muscle-building hormones are testosterone and insulin. Testosterone is responsible for starting protein synthesis—the process that builds and repairs muscle. Insulin helps drive protein, carbs, creatine and other important nutrients into the muscles. And guess what?

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Insulin function and testosterone levels peak in the morning!1,2,3

Any endocrinologist will tell you testosterone levels fluctuate during the day. In fact, studies show testosterone levels are 20-25% lower in the late afternoon.1 Guidance therefore recommends that healthcare professionals only measure test levels in the morning, as afternoon readings could test positive for impaired testosterone production in people who may actually produce adequate levels earlier in the day.1

With regards to insulin, scientists have long known that it doesn’t work as well later in the day. For a variety of complex reasons, each molecule of insulin can do more work in the morning. This means that not only can you store more energy in muscle cells, meaning better pumps and more energy for muscle building and your gym session, but there is less excess insulin in your body to curtail the fat-burning process or put you in fat-storage mode.

[NOTE: there are ways of influencing insulin function with diet that can improve your insulin function later in the day, but for practical reasons this is probably not convenient or desirable for most people.]

Insulin activates fat-storage enzymes like pyruvate dehydrogenase, fatty acid synthase and acetyl-CoA carboxylase, and simultaneously inhibits fat breakdown by impeding hormone sensitive lipase. Therefore, you want just enough insulin to be anabolic and no more. That’s why efficient insulin function is associated with lower body fat levels. Eating more of your calories in the morning makes insulin more efficient throughout the day while skipping breakfast makes insulin function worse.3,4,5,6

We’ve established that testosterone and insulin do their best work in the

morning. This seems to suggest that more morning food

equals less fat and more muscle, but is there

any evidence that food eaten in the morning is less likely to be stored as fat?

The answer is a definite yes! I’ve

found almost 20 studies showing that eating more

calories at breakfast results in (or is associated with)

weight loss, fat loss, decreased appetite, better insulin function

and healthier cholesterol and triglyceride levels in the blood.

THE EVIDENCEIn one study, obese women ate either a low calorie, low carb diet or a high calorie, high protein diet for eight months. Half the total calories were eaten at breakfast. Interestingly, those who ate a bigger breakfast lost four times more weight.7 The crazy thing is that the “big breakfast” group actually ate significantly more food, but still lost more weight, simply by eating more calories at breakfast.

A recent study confirming these results showed that when two groups were given the same 1,400-calorie diet, the group that ate half those calories at breakfast lost over twice as much weight as those who ate half at dinner.8 They also lost more inches around their waist, had better insulin function and healthier blood triglycer-ides. In fact, blood triglycerides got worse in the big dinner group, even though the low calorie diet should have had the opposite effect. Higher blood triglycerides indicate poor insulin control and greater risk of diabetes and cardiovascular disease.

MOVING EXACTLY THE SAME CALORIES FROM EVENING TO

MORNING CAN IMPROVE WEIGHT LOSS RESULTS FOURFOLD!


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For references to this article go to www.muscle-fitness.co.uk/scientific-referencesIf you missed last month’s Muscle Nutrition article, you can buy a back issue in print at weidermailorder.com/4-backissues or as a digital edition at https://dig.muscle-fitness.eu

Mark Gilbert has a B.Sc. in nutrition and is an ISSN-certified sports nutritionist. He’s been involved in the sports nutrition industry for 20 years and is a director of MuscleGenes.com and FitnessInventor.com

Even more recent research has found a similar effect. When 420 people went on a weight loss diet for 20 weeks, those who ate more calories later in the day lost weight slower and lost significantly less in total.9

Using DEXA scans—the most accurate body composition measure-ment equipment available—another recent study found that people who regularly ate breakfast had lower body weight, smaller waist size and lower body fat percentage than those who usually skipped breakfast.10 This study focused on teenagers, showing that it’s not just overweight adults or those with bad insulin function who benefit from eating more calories earlier in the day.

Another study has also looked at what happens if people eat most of their calories in the evening. Compar-ing those who ate over half their daily

calories after 7pm with “normal” eaters, researchers found they had a much higher body mass index on average (they were heavier than “normal” eaters of the same height).11

So, according to five well-conducted studies (and there are others), looking at hundreds of subjects, simply moving exactly the same calories from evening to morning can improve weight loss results fourfold!

OVERALL MEAL TIMINGMany people have also been question-ing the “multiple small meals” body-building dogma, which usually dictates that six meals should be eaten at evenly spaced intervals each day. The evidence to support this strategy is not as strong and is far too volumi-nous to review here, but a slight majority indicates that regular, smaller meals improve insulin function,

increase thermogenesis and may improve body composition (promote more muscle and less fat mass).12,13,14

CONCLUSIONIt seems the trend towards having little regard for when you eat your calories is highly questionable. If you’re eating too many calories at night, more are going to end up around your waist in the form of fat, which makes perfect hormonal sense. Your body is at its most anabolic in the morning, when testosterone levels are high and insulin works most efficiently and is less likely to interfere with fat burning and cause fat storage. Let the self-appointed experts brag about the box of biscuits they ate before bed! Maybe one day they’ll read the research and realise they’ve fallen victim to the pendulum effect! M&F

REGULAR SMALL MEALS IMPROVE INSULIN FUNCTION


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WHAT HAPPENS WHEN YOU PIT THREE AGAINST THREE MMA FIGHTERS IN ONE NICOLA JOYCE FINDS OUT

FIGHT GO106 MUSCLE & FITNESS

SUPERFIT RUGBY PLAYERS CRAZY CROSSFIT CHALLENGE? PHOTOGRAPHY BY SIMON HOWARD

NE BADMUSCLE & FITNESS 107

Now imagine what might happen if we were to pit two teams of athletes—three MMA fighters and three rugby union players—against each other in a head-to-head contest based on a classic CrossFit challenge.

That’s exactly what we did on a sweaty afternoon at Fight-Science gym in Aldershot. But before we get into the details, here’s how it came about.

Down at Fight-Science, owned by MMA fighter Nick “The Headhunter” Chapman, fighters and CrossFitters had been eyeballing each other for months, each wanting to know if the other could hack the intensity of their training.

When we got wind of the friendly rivalry we decided to step in and set up a fitness challenge involving elite athletes from two different sports. So we recruited a team of tough guy fighters and a team of rugby bruisers.

Chapman, fellow heavyweight Oli Thompson and amateur K-I fighter Paul Burch defended the honour of the fighters. Exeter Chiefs hooker Greg Bateman, Leicester Tigers loosehead prop Tom Bristow and Dorking prop Seun Olayanju represented rugby.

All we needed now was a thoroughly nasty fitness challenge that would

reduce even these big strong guys to jelly.

Tom Wyles, who heads up the CrossFit 1664 team that is based at Fight-Science, smiled at the thought. “I’ve got just the thing,” he grinned…

WELCOME TO FIGHT GONE BADFight Gone Bad was designed to simulate the timeframe and physical demands of an MMA fight and consists of five repetitions of a five-minute round, with only a minute’s rest between rounds. So it lasts 30 min-utes—and for 25 of them you’re going flat out. Professional mixed martial artist BJ Penn described the circuit as being like “a fight gone bad” when he tried it—hence the name.

It’s since become one of the classic benchmark CrossFit WODs (workouts of the day): a gut-wrenching, muscle-busting, heart-pounding combination of full-body weighted exercises, plyometric athleticism, and cardio-vascular killers, performed against the clock and scored to calculate a winner.

uick question. What’s the toughest form of training? Hands up if you answered mixed martial arts, rugby or CrossFit.


HERE’S WHAT IT INVOLVES1) Wall-ball (9 kg) throws for reps

(above a 10 foot high target line)2) Sumo deadlift high pull (35 kg) for reps3) Box jumps (20’’) for reps4) Push-press for reps5) Row for calories

“Fight Gone Bad gives us a level playing field,” explained Tom. “None of our athletes today will have anywhere to hide.”

So, which would prevail—the team-work and brawn of the rugby lads, or the fiercely focused, conditioned physiques of the MMA guys?

We started with a run-through of exactly what constituted a successful rep.The 9 kg wall-ball had to touch the wall above the 10 foot line, and the hip crease had to be below the top of the knee at the start of each rep.

The bar for the sumo deadlift high pulls had to touch the floor, and then reach the clavicle. The 20 inch box jumps had to start with a double foot take-off, and finish with a full hip extension, and each push-press would have to be locked out as a full rep.

The row simply had to be as fast and

furious as possible to burn the greatest number of calories.

This workout would hit specific metabolic pathways to failure, pushing the athletes to breaking point before allowing them to move on to the next station. “Don’t forget, the clock is relentless,” said Tom. “So keep going, even if you start falling off the box and skinning your shins.”

The huge clock on the wall began to count down, bleeping away the final seconds of freedom. “Boys! Let’s go!” called Tom, and they were off.

MMA MELTDOWNThe MMA fighters went first, and were soon racking up reps whilst the rugby lads looked on apprehensively.

By round two, even these conditioned MMA fighters were pouring with sweat, grimacing and staring stonily ahead.

Oli, a former winner of Britain’s Strongest Man, paused for a long time, motionless in front of his push-press bar, before picking it up and repping the exercise out with a grim expression.

The fighters feel the pace

Oli Thompson forces another rep on the push-press

Oli Thompson forces another rep on the push-press


Paul, the lightest of the fighters, squeezed his eyes shut on the rower, urged on by CrossFit athletes who had all gathered to watch these brave souls tackle a classic WOD.

By round three, the athletes were wondering hopefully, “Is this round four? No? Oh….”

When round four did arrive, it was clear it would be the decisive one. The fighters were suffering and had to dig deep. All three had their eyes shut tight on the rower as their cardiovascular fitness was pushed to the limit. At last, round five was over. The gym erupted in cheers, and the fighters exchanged weary high-fives.

Nick managed one word: “Horrible.” Oli was unable to speak. Paul described the challenge as “a cardio beast.”

After a few minutes, Nick was able to elaborate on his initial analysis: “I’ve had easier fights than that. In fact, no, scrap that—all my fights have been easier than that! You can put that in print. I challenge any fighter in the world to go through that. It’s relentless; no rest. You’re fighting against yourself, you’ve just got to keep pushing and get it done. Never again!”

That “never again” lasted exactly seven minutes before Nick was asking to have another go.

RUGBY WRECKAGENow it was time for our rugby union volunteers to tackle their first Fight Gone Bad. Having watched the fighters’ “hard out of the gates” attack, they sensibly paced themselves.

TEAM MMA

NICK “THE HEADHUNTER” CHAPMANProfessional light-heavyweight UCMMA fighter preparing for a world title fight.Weight: 216 lbs / 98 kgs“I’m dieting for my world title fight, I’m fatigued already. This battered me down.”

OLI THOMPSONProfessional heavyweight fighter and British champion, former Britain’s Strongest Man, still holds world record for the Viking press. Weight: 258 lbs / 117 kg“That was the sort of stuff I’d typically do at two weeks out from a fight. I found it very tough, it’s high tempo work for a heavyweight.”

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


The different mentalities of the two sets of athletes soon became apparent. The MMA fighters smashed it from the off. It was every man for himself. But the rugby players’ team mentality underpinned their approach. “I’ll carry you here, lads,” shouted Seun, the lightest of the bunch, on the box jumps. “Tom, I’ve got you!” said Greg on the push-press, mindful of the cumulative team scores. They appeared to be getting stronger as the challenge went on.

Still, all the encouraging team talk in the world couldn’t buffer the fatigue, pain and lactic acid and by round three the rugby lads were suffering. Their pace and rhythm dropped, and signs of agony crept into their stoic expressions.

In round five, disaster struck when Seun hit the floor, rolling on his back. “You’re a man down!” said Tom. Seun rallied, and the team pulled together, but by the end of the final round they were utterly fried.

Seun fell out the rower and all three stood or lay motionless, stunned and unable to talk. “In our minds, we were pacing it,” said Greg eventually. “We knew it would be a relentless 30-minutes and we didn’t want to burn out.”

Meanwhile, Tom was totting up each athlete’s score to reveal the final results. Individually, rugby hooker Bateman beat MMA’s Chapman to top spot, posting a total of 468.

TEAM RUGBY UNION

GREG BATEMANProfessional hooker for Exeter ChiefsWeight: 247 lbs / 112 kg“We’re built for power, for the front row of the scrum. We’ll be great today… for one rep.”

TOM BRISTOWProfessional loosehead prop for Leicester TigersWeight: 251 lbs / 114 kg“I don’t know what to say. That was… wonderful…”

SEUN OLAYANJUAmateur prop for DorkingWeight: 212 lbs / 96 kg“I’m speechless. Total respect for anyone who can get through Fight Gone Bad.”

Wall balls are tougher than they look

THE FINAL SCORESTeam MMA: 1261Team Rugby Union: 1105

INDIVIDUAL SCORESGreg Bateman 468Nick Chapman 458Oli Thompson 430Paul Burch 373Tom Bristow 352Seun Olayanju 285

“Anything over 500 is considered a top score for Fight Gone Bad,” said Tom, shaking Greg’s hand. The team challenge was settled as he read out the final scores: MMA 1,261; Rugby Union 1,105.

Think you train hard? We took two of the fittest breeds of athlete, encouraged them to smash themselves to bits, and recorded the evidence. If you fancy a real challenge, try Fight Gone Bad for yourself. M&F

Box jumps straight after deadlifts... not nice

M&F WISHES TO THANK CROSSFIT 1664 AND FIGHT SCIENCE GYM IN ALDERSHOT. FOR MORE INFO VISIT WWW.FIGHT-SCIENCE.CO.UK

IN THE WAKE OF THIS YEAR’S MR OLYMPIA,

M&F PRESENTS

THIS Q&A WITH

PAST OLYMPIA CHAMPIONS

BY Jo e Wu e b b e n

A lot has changed in bodybuilding since the inaugural Mr Olympia competition in 1965. Training equipment has become more high-tech, supplement science is light-years ahead of where it was then, and bodybuilders no longer drink beer between sets of squats (as a young Arnold Schwarzenegger was known to have done on at least one occasion). But the basic tenets of building the size, shape, and

symmetry necessary to win on the Olympia stage haven’t changed substantially. In fact, much of the advice disseminated by Larry Scott, history’s first Mr O, is still valid today. Here, we present a question-and-answer session with bodybuilding’s greatest champions, pulled from the archives dating back to when each was at the peak of his career. Their words of wisdom have stood the test of time.

ETERNAL 118 MUSCLE & FITNESS

Q: Arnold, even though your biceps are huge and thick, I notice they’re also quite high. Is

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

ARNOLD SCHWARZENEGGERMr Olympia 1970–75, 1980

WISDOMMUSCLE & FITNESS 119

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LARRY SCOTTMr Olympia 1965–66

“If you really want ‘cannonball’ delts, you have to work them until you feel they’re falling off the shoulder girdle.”

Q: Larry, can you suggest an exercise for my deltoids that’s unusual and will give me “cannonball” delts like yours?

LARRY SCOTT: If you really want “cannonball” delts, you have to work them until you feel they’re falling off the shoulder girdle. Here’s a really great exercise for making those delts grow! I call it the three-way seated side raise. Grab a pair of dumbbells and sit down on a flat bench with your abs braced. Raise the dumbbells to the side and all the way overhead until they touch; lower and repeat for four reps. Without stopping, raise the dumbbells to the side to shoulder height, then bring them together in front of the body until they touch; keeping the dumbbells on the same level, return them to the sides and then lower them back to the starting position. Do four reps this way. With no rest, raise the dumbbells out to the side to shoulder height for as many reps as you can do—but don’t stop here; do some forced reps by having a training partner assist you for several more reps until you can’t do another no matter what. When you finish five sets of this torture-bombing movement—resting no more than 45 seconds to one minute between sets—the delts will be pumped to the maximum, right down to the bone!

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Q: I’ve been on the same basic

programme for about six months. Would it be OK to mix things up now?LEE HANEY: Not only do I think it would be OK, I think it’s probably necessary. The term for it is “cycling”, and it’s something I employed in my own training.

When you train the same way—using the same exercises, set, and rep schemes—for a prolonged period, the body begins to adjust to the stresses it receives. Without new stimulation, the body won’t grow bigger or stronger.

Let me explain by using my shoulder training as an example. Through-out the year, I rotated

among three deltoid phases. Each stage was designed with a specific goal in mind. The first phase was a mass builder. It consisted of basic exercises performed with heavy weights, and rest periods of around one minute.

The second phase was designed to carve detail into my shoulders. There were more sets and shorter rest periods (about 35 seconds), which meant using less weight.

Finally, Phase 3 was a killer pre-contest workout that I’d turn to only during the eight to 10 weeks before a show—it was simply too intense to perform year-round. It involved dropping the poundage, increasing sets and reps, and reducing the rest period between sets to only the amount necessary to catch my breath. It’s as intense as it gets, but worth every drop of sweat!

Q: I have a problem with making my calves look wide when viewed from the front. What can I do to

develop them more on the inside and the outside heads?FRANK ZANE: To develop calf width, you must work the soleus muscle, which is a deep muscle underlying the gastrocnemius. This muscle comes into play when the knees are bent while doing calf movements. The soleus is worked especially well with seated calf machine raises. Do six sets of 15 reps, getting a complete stretch on each rep with a heavy weight. Do 15 burns after each set—quick, bouncing reps that are meant to push blood into the muscle. After the six sets of seated calf raises, do six sets of 25 donkey calf raises. Turn the toes in, heels out, bend the knees, and keep the upper inside of the thighs touching throughout the movement. Again, stretch as low as possible and come to a complete extension on each rep. Done three times a week, this programme will do wonders for your calves.

LEE HANEYMr Olympia 1984–91

FRANK ZANEMr Olympia 1977–79

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“I think it’s quite beneficial to periodically change your workouts. The term for it is ‘cycling’.”


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Q: How can I bring up a lagging muscle without cutting back on the training of dominant muscles?

RONNIE COLEMAN: Negative terms such as “cutting back” are not in my vocabulary. If I need to bring up a muscle or a muscle group, I work it harder, regardless of how hard I’m training everything else. I find a way to reach deep down inside myself to force lagging muscles to grow faster, whether by using more weight, more intensity, or more reps with the same weight. I do whatever it takes to go above and beyond.

When I want to whip a lagging muscle into shape, I think in terms of two goals: more strength and more hardness. To build more strength, I have to concentrate on using more weight; more weight requires harder work; harder work takes me beyond the level of my previous workout, which pushes the muscle to further growth. In short, an increase in size results only from my commitment to increase my strength.

Hardness, on the other hand, is built by repetitions. Just as steel is hardened by intense heat, so a muscle is hardened by pressurising it with blood. Higher reps mean a harder muscle. That’s the reason most of my reps are in the 12–15 range. A huge muscle is worthless if it isn’t ripped and steel-hard.

RONNIE COLEMANMr Olympia 1998–2005

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Q: What exercise can I do to build the biggest

possible triceps? JAY CUTLER: Looking at pictures early on, I realised that gymnasts who work on the rings

always have big triceps. Putting the triceps in a locked-out position seems to be the best way to produce growth, so I favour dips as a great mass builder for the triceps.

When doing them, I like to keep my feet forwards, in front of my body, rather than behind. When you bring your legs back, you’re hitting more of the chest because it causes you to lean forwards. To hit the triceps, you want to stay as upright as possible. Keeping your feet forwards helps this.

JAY CUTLERMr Olympia 2006–07, 2009–10


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Q: Dorian, throughout your

bodybuilding career, you used Hammer Strength equipment. What do you like about these machines?DORIAN YATES: It’s true that I incorporated Hammer Strength exercises into my Mr Olympia

training routines, and I still use them now. I started in early ’94. I’m actually not a big fan of machines in general—I usually prefer free weights.

However, Hammer Strength machines are well designed. The equipment follows the motion of the muscles being trained; it’s like a

cross between free weights and machines. For instance, during the bench press, your hands are brought down across your body so that your pecs are contracted at the top of the movement. With most other machines, you’re simply pushing in a straight line, as if you were pressing a barbell.

I also found that Hammer Strength

machines helped me work around some of my injuries. I had some minor shoulder irritation that was worsened by benching with free weights. With Hammer Strength equipment, I could get around it. I didn’t have to worry about balancing the weight or getting it into position before starting a set—I could focus on working the muscles alone. M&F

DORIAN YATESMr Olympia 1992–97

“Hammer Strength machines are well designed. The equipment follows the motion of the muscles being trained; it’s like a cross between free weights and machines.”

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NOEXCUSES

BY BEN RADDING PHOTOGRAPHS BY AHMED KLINK

ROHAN MURPHY’S JOURNEY CONTINUES TO INSPIRE


Rohan Murphy can’t stop smiling. Even when the 29-year-old American Paralympic powerlifting hopeful—capable of benching six plates without the use of his legs—is prompted by a photographer to show some grit during a 100-pound dumbbell bench press, a sneaky grin appears at the corners of his mouth. His 2008 Nike “No Excuses” commercial, in which he dips, does handstand push-ups, and spins around like a breakdancer, is set to the happy-go-lucky tune of Burl Ives’ “The Doughnut Song”. There’s a moment in the ad, after a set of dips, that he smiles, chuckles, and shakes his head like a coy teenager being asked to the prom. When asked why he smiles so much, his reply is, “Why not? Life is good.”

But when he was a kid, Murphy wasn’t always so elated. In fact, he felt like he was on the outside looking in when he’d go to friends’ Little League and soccer games. His older brother was a decent high school athlete, and Murphy would dutifully watch from the sidelines. He was named after one of his father’s sports heroes—Rohan Kanhai, a West Indian cricket player. He loved sports, but sports weren’t exactly on the cards. Due to a congenital deformity, Murphy had his legs amputated when he was just four years old.

“It was tough for me growing up disabled. because I rejected it,” Murphy says. “I wanted my life to be like everyone else’s.” Because he couldn’t play he felt he couldn’t be the one thing he wanted to be: a normal kid.

“What normal kid doesn’t want to play?” says Ron Croteau, wrestling coach and PE teacher at East Islip High School on Long Island, in New York, where Murphy grew up. “So we got him out to wrestling.”

It started slowly. He was 14 years old when he was made equipment manager of several East Islip sport teams. Then Coach Croteau had


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him working out, treating him like every one of the other kids. Eventually, Murphy hit the wrestling mats.

“I put a lot of pressure on myself,” says Murphy, “because I knew I was the only kid out there competing without legs, with a disability. But after that first year, it became easy—I knew I had nothing to lose.”

His first year wrestling—on the JV squad—he went 2–13. The next year, he wrestled varsity and finished 25–6. He capped his senior year at East Islip with a 30–2 record.

“You see a lot of guys sitting out,” says Angel Rivera, a high school teammate of Murphy’s and currently a personal trainer at Gold’s Gym in Islip, where Murphy now trains. “They’ve got cramps, they’ve got injuries, they’re tired, they don’t want to run their sprints. But there’s Rohan right alongside us, running on his hands. There’s nothing he feels he can’t do. And if someone tells him no, he’s going to try to prove them wrong.”

These days, Monday is a chest workout. Tuesday is back. Thursday is shoulders, and Friday is arms. Murphy’s four-day-a-week routine is gruelling, with up to an hour and a half each day spent in Gold’s, where he’s had a free membership since the summer of 2010. His eyes are set on Rio,

and qualifying for the 2016 Paralympic Games as a powerlifter—something he became interested in as a student at Penn State University.

There, Murphy was a walk-on—“a walk-on without legs,” he jokes—with Troy Sunderland’s legendary wrestling programme. The team welcomed him and, as happened in high school, in a team environment he felt like a normal kid. He abandoned the prosthetic legs he occasionally wore. They weren’t him.

“I woke up. I said to myself, You know what? I don’t have legs, and my life is going to be difficult. And from then on I really embraced being disabled,” he says.

He also has good—and painful—memories of Eric Childs, the strength and conditioning coach at Penn State, and the first man to put a 45-pound plate on Murphy’s back for a push-up. Murphy calls him “the mad scientist” who designed the majority of Murphy’s workouts—the ones he now does every week at Gold’s,

“I WOKE UP. I SAID TO MYSELF, YOU KNOW WHAT? I DON’T HAVE LEGS, AND MY LIFE IS GOING TO BE DIFFICULT. AND FROM THEN ON I REALLY EMBRACED BEING DISABLED.”


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“NOT HAVING THE ABILITY TO USE LEG DRIVE MAKES ROHAN’S STRENGTH MUCH MORE IMPRESSIVE.”

a combination of weights, calisthenics, and plyometrics fashioned to make Murphy’s upper-body strength truly imposing.

Murphy’s bench press—the lift he’s working on for the Rio games—is his main focus. His best press so far is 350, which he did in competition a few weeks ago. That number is truly remarkable considering that he doesn’t have legs. “Powerlifters are able to move so much weight in the bench press because they use their legs and hips to drive the weight,” says CJ Murphy (no relation to Rohan), Master of Fitness Science, a powerlifter and the owner of Total Performance Sports in Everett, Massachusetts. “Not having the ability to use leg drive makes Rohan’s strength much more impressive.”

Murphy is working up to 375–400 pounds, and is still looking for sponsors for his powerlifting. When he’s not at the gym, he’s on the road, working as a motivational speaker hired by schools and corporations to provide “no excuses” inspiration and deliver common-sense encouragement. “I always tell people there’s no elevator to success,” he says. “If you want to do something special or meaningful, you have to take the stairs.”

Murphy recently spoke in Newtown, Connecticut, where the

Sandy Hook school shooting took place last December, and is the founder of CatchSpark, his own inspirational social network. Catchspark.com, with uploaded quotes, videos, and pictures, all geared towards inspiring the next Rohan Murphy. His goal—apart from a big bench—is to speak in every state in the U.S.

“You give every kid a chance,” says East Islip coach Croteau. “And because so many men and women did that for Murphy, and gave him room to work hard, there’s not a bit of cynicism, not even a hint of bitterness in him. He just had a great smile about him,” Croteau adds. “He was just a kid—you treated him like everybody else. But where he’s gone to now has just amazed me.” Murphy still stays in touch with the coaches who made all the difference to him, the coaches who took a chance on a kid without legs—Croteau, Sunderland, Childs, and Teri Jordan, Penn State’s disability recreation programmes coordinator, who helped him pursue powerlifting in college.

Now, his eyes are set on Rio and the final 25 states he hasn’t spoken in yet. He’s found his next, newest family at Gold’s in Islip, where he can get whatever he needs, from a spot on the bench press to a kiss on the cheek. Right after we come in, a personal

trainer named Debbie walks up to him, lays a smooch on his chops, and asks, “How’s my man today?” Murphy grins wider. He can’t stop smiling. M&F


BIGGERSTRONGERFASTER

PHOTOGRAPHY BY PAUL CORKERY


Chalk dust is flying in the breeze of the car park at The Training Lab, a high performance gym in East Sussex that is about

to host a unique contest called Bigger, Stronger, Faster.

Teams are limbering up, cracking their necks and gingerly surveying the equipment, which includes yokes, logs, a farmer’s walk and even skips.

It might be strongman gear, but this is not your average strongman contest and the competitors are not your average strongmen.

The event is a CrossFit/strongman hybrid, requiring a combination of brute strength, functional fitness and explosive power.

It is strongman for the dynamic— men and women who are phenomenally powerful pound-for-pound but who would be dwarfed by the behemoths in conventional strongman contests. Success here isn’t about slamming out world record single rep maxes; it is about hitting 80 or 90% of your max over and over again.

In the male category, there are three teams of four and 52 individual competi-tors. The individuals are divided into lightweight, middleweight and heavy-weight categories.

Seventeen women, divided into lightweight and heavyweight categories, are also competing. It’s refreshing to see the female events given just as much

attention, and inspiring to see so many females getting stuck in—especially as so many are competing for the first time.

There are four events: deadlift, farmer’s walk and yoke, log clean and press, and a medley. The men do exactly the same as the women but use heavier weights.

The deadlift is scored by total number of reps across three different deadlift bars, using fat, standard, and reverse grips. The weight used ranges from 60 kg in the female lightweight category to 180 kg in the male heavyweight.

The farmer’s walk and the yoke involve carrying the two items of gear a set distance in the fastest possible time. Log clean and press is about performing the maximum number of reps, and for the medley the athletes have to pull a sled across a line before loading barrels and sandbags onto a skip.

One team that consistently hit the 90% mark was Team Impact. Captained by CrossFit athlete Charlie Menter, supported by teammates Dominic

Pullen, Dave Jones and James St Leger, the guys are not built like strongmen but are incredibly strong pound for pound. It’s that strength-to-weight ratio that makes the Bigger, Stronger, Faster concept appealing to so many and made Team Impact champions on the day.

Khrys Kyriacou was another standout performer. She is 46 years old and only began power training six months ago but she finished third in the lightweight women’s event.

Others were competing at Bigger, Stronger, Faster for a second year and churned out some impressive results. Gina Collins won the women’s light-weights, thanks partly to a stunning deadlift performance. Weighing just 56.5 kg, she managed a staggering 30 reps with 60 kg in 75 seconds.

Bigger, Stronger, Faster aims to allow people from all walks of life to get involved in the competitive side of strongman without the fear of being too small to compete.

Because the weights are lighter, you don’t have to be built like Žydrūnas Savickas to take part. It’s about being strong for your size and having supreme functional fitness and endurance.

LIKE STRONGMAN TRAINING BUT AREN’T BIG ENOUGH TO COMPETE IN STRONGMAN? A NEW EVENT CATERS FOR IT. GEORGIA SIMMONS REPORTS AND REVEALS HOW YOU CAN BUILD EXPLOSIVE POWER WHATEVER YOUR SIZE

Khrys Kyriacou shoulders the yoke

Andy McKenzie

Tom Chivers

Matt Szczerbinski tackles the farmer’s walk

Jos Thompson-Rule in the medley

Sean Cole deadlifts

If you’re thinking of getting involved in next year’s event, or just like the idea of training for strength and functionality, event organiser Andy “IronMac” McKenzie has some tips.

Andy is a fitness nut. After serving in the military as a rehab specialist for amputees, he worked as a strength coach in professional rugby league and now owns The Training Lab, where he coaches a variety of athletes from CrossFit to mixed martial arts fighters.

McKenzie runs training camps for prospective Bigger, Stronger, Faster competitors, which are divided into sessions for those who can already lift the weights used in competition and those who can’t.

Even if you’re strong enough it’s still a good idea to put on a bit of size so you’re at the top of your weight category. Just ensure it’s lean mass rather than bulk because you’ll need to be quick.

If you’re not strong enough, focus on doing 4-6 sets of 2-4 reps to increase

strength. Training should be at 85% of your one-rep max. Don’t be the guy constantly going for a one-rep max. That’ll cause depletion and over-reaching, frying your central nervous system and requiring long recovery periods between sessions.

If you’re a complete beginner, you’re going to need a more structured programme. Novices to this type of training should adopt the following three-phase approach, with each phase lasting six weeks.

Phase 1: CONDITIONINGDo higher reps of 8-12, working at 70-75% of your one-rep max. Focus on compound lifts, push pulls, squats etc. At this stage it is also crucial to practise the actual events. If you don’t have access to yokes or farmer’s walk kit, use dumbbells or load up barbells.

Phase 2: STRENGTHWork in sets of 3-6 reps at around 80-85% of your max.

TRAIN LIKE A STRONGMAN

Kyriacou on the log clean and press


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Tom Chivers

TEAM: Team Impact

WINNERS

FEMALE LIGHTWEIGHT: Gina Collins

FEMALE HEAVYWEIGHT: Louise Richardson

MALE LIGHTWEIGHT: Sean Cole

MALE MIDDLEWEIGHT: Tom Chivers

MALE HEAVYWEIGHT: Serge Licis

Phase 3: POWERWork in sets of 1-3 reps at 90% of your max or above.

Between 1-2 weeks out, some teams also engaged in a de-load, working with no more than 50% max to give their bodies optimum time to recover and prepare.

NUTRITIONUltimately, this comes down to whether you need to make or increase weight. Regardless, Andy believes it’s always good to cycle carbohydrates. This means rotating your diet over a set number of days to either have high or low amounts of carbs. James St Leger from Team Impact, and Matt Szczerbinski who finished second in the heavyweight men’s event both adopted this approach.

Andy recommends brown rice, oatmeal, sweet potatoes and other vegetables as the main carb sources for this kind of training. Keep your protein intake high to accommodate the anabolic effect of power training.

Bigger, Stronger, Faster is a challeng-ing, painful, sweaty, exhausting and downright crazy way to achieve optimal functional fitness and extreme strength and conditioning. But as Andy says, this kind of training is worth it. Chances are you will smash through training barriers, unleash newfound strength, and perform like never before. M&F

Andy McKenzie (left) congratulates Team Impact members James St Leger, Charlie Menter, Dave Jones and Dominic Pullen

Meg Robson

See the video at: www.muscle-fitness.co.uk/video/88/bigger-stronger-faster

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BY GREG MERRITT

THE WEIDER PRINCIPLES

PARTIAL REPSLIMIT YOUR RANGE OF MOTION

TO MAXIMISE MUSCLE OVERLOADThere is no Weider Full Range of Motion Principle. I just made it up. Perhaps the fact that you should strive for complete reps that go from an all-out stretch to a thorough contraction was simply too obvious for Joe Weider to codify in a principle. It has long been an exercise fundamental—and we’re about to break it. You don’t have to go all the way. Sometimes an exercise is made more effective by using only part of its range of motion. The Weider Partial Reps Principle increases tension by decreasing movement.


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SEATED BARBELL CURL

THE WEIDER PARTIAL REPS PRINCIPLEThis is one of the most confusing training tenets. That’s because when bodybuilders refer to “partial reps” (or just “partials”) they’re often speaking of reps done for a shorter range of motion after reaching failure with full reps. In contrast, the partials of the Weider Partial Reps Principle are done from the first rep to the last, and there are no full reps in that set. For our purposes, partials done only to extend a set beyond full-rep failure are called “burns”. They have their own Weider principle, and we’ll focus on it in a future instalment of The Weider Principles to further clarify the differences.

Partial reps are not compatible with every exercise. Some lifts (like power

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

PARTIAL REPS BICEPS ROUTINEEXERCISE SETS REPS

SEATED BARBELL CURL 4 10–12

PREACHER EZ-BAR CURL 4 10–12

CABLE HALF CURL 4 10–12

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

PREACHER EZ-BAR CURL

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ADVANTAGESHere are the PLUSES of using partial reps

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

FOCUS COMPOUND EXERCISES

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

DISADVANTAGESThere are two POTENTIAL PITFALLS to utilising partial reps

MISSING THE GROOVE It can be difficult to hit the correct depth each half rep. For example, if you do top deadlifts without a power rack you’ll probably spend too much effort trying to stop the descents of reps, losing your focus and potentially wrenching your back. Use a power rack. On exercises that don’t work with a power rack, a spotter can help you maintain rep depth and the correct groove.

REDUCED RANGE OF MOTION

Partial reps can be a growth disadvantage if you rely on them too much. Generally, “going all the way” is better than “half measures”. Use partials as an occasional technique to focus the tension of one or two exercises per body part, but you should maintain a full range of motion on the other exercises for that body part.

FRESH TAKEPartial reps and full reps can be combined in the same set. The classic way to do this is the 21-curl—a set of biceps curls that starts with seven reps of bottom-half curls, then goes to seven reps of top-half curls, and ends with seven full reps. Numerology aside, there’s

nothing magical about 21s. You can do a variety of half-rep and full-rep combinations, and you can do these with various exercises. Leg exten-sions and leg curls are two good candidates for “21s” or “18s” or whatever number you hit. The important thing is to start with half reps and end with full reps. M&F

CABLE HALF CURL

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TRAINING TALK BY MATT TURNER

PHOTO BY GEORGE FAIRBAIRN

E very sport has heroes and villains. When Paul “Semtex” Daley sucker-punched Josh Koscheck after the bell in a

2010 UFC bout, he instantly became mixed martial arts’ best-known bad boy.

UFC president Dana White unceremo-niously dropped the British welterweight and promised he would never return.

Since then, Daley has matured, both in the octagon and as a man. He’s still an explosive fighter, famed for knockouts (23 in 46 fights), but he’s more disciplined and focused.

The Londoner, who is on a four-fight winning streak, has just re-signed with British promotion BAMMA. We caught up with him during fight camp for his scheduled BAMMA return on December 14 in Birmingham.

MUSCLE&FITNESS: Are you looking forward to being back with BAMMA?PAUL DALEY: Yeah definitely. I’ve won with them twice already. Both fights were supposed to be for the belt but unfortunately at that stage in my career I wasn’t as disciplined as I am now so I didn’t make weight.

M&F: Will having just a month between fighting Alexander Yakovlev and your BAMMA return affect your preparation?PD: No, not really, it’ll be a dual prepara-tion. I’m always in training anyway and if I’m not I’m coaching so my preparation will just carry on as normal. I’ll have a few

THE BAD BOY RETURNSBRITISH MMA FIGHTER PAUL DALEY TALKS ABOUT SUCKER PUNCHES, CONTROLLING HIS DIET AND HIS COMEBACK THIS MONTH

days off after the fight and be straight back in the gym.

M&F: How is fight camp going?PD: I’ve just been to Holland, doing some southpaw sparring for my opponent in Moscow. Now I’m about to head out to Thailand for an intensive 10-day training camp. There’s guys like Brian Ebersole, who’s only lost once in the UFC, and Roger Huerta, the former UFC title challenger out there. It’s going to be Thai boxing, Brazilian jiu-jitsu and wrestling all day, every day.

M&F: How much time do you spend in the gym?PD: I’m in there all the time. If I’m not in the gym I’m either on daddy duty or sleeping. I’m doing sports performance training at H3 Performance in Notting-ham once a week on top of my sparring and MMA training. We’ve been doing that for the last 12 months now; it’s played a big part in my recent success. It helps to maintain my explosive style and with making weight.

M&F: What does a sports performance session involve?PD: It varies. It can be battle ropes, tyre flipping, prowler work, pull-ups, floor press, bands; I’ve even used their rock-climbing wall. I’ll also do some endurance and isometric work, holding positions against resistance, as well as plyometric jumps and sprinting focusing on explosiveness. It changes all the time so there’s not really a typical session.

M&F: Do you do any other cardio?PD: I’ll do three or four steady state runs of about 5 km every week. It helps to build stamina in my legs and with making weight. It’s also a good chance to focus on the job ahead; it can be quite meditative.

M&F: Are your weight problems behind you now?PD: Yes, the last four fights I’ve been on weight by a week before the fight. My girlfriend has played a big part in that by helping me maintain my diet routine and I’m much more focused than I used to be. I used to put on too much weight out of camp. I’d get big eating a lot of crap. Now I just eat healthily. My health is just as important as making weight so I make sure I get the right foods in.

M&F: What is your diet like now?PD: Pretty basic. Scrambled eggs in the morning, salad for lunch with a protein source—either fish or chicken—or sometimes vegetable burgers, and then more vegetables and protein for dinner, usually either beef or fish. If I want a snack I’ll have fruit or a protein shake. I might deviate from that a little bit during my weeks off but basically what I eat during fight camp is also what I eat out of camp.

M&F: Do you regret punching Josh Koscheck?PD: Yes and no. Obviously I regret the act itself, but everything happens for a reason. A lot of good things have happened in my life since then. Some of them wouldn’t have happened if I’d stayed in the UFC. Obviously I’d like to go back there but I’m happy to be back with BAMMA—they’re doing great things for British MMA.

M&F: Do you think there’s a way back for you with the UFC? PD: I’ve strung together four greatwins and that’s made its way back to the US media and people are asking Dana White why they’re not re-signing me. I figure that’s the way it will go. If I keep winning—be it against big European names or UFC veterans—at some point you have to question whether the guys in the UFC can beat me. There will only be one way to prove that and that’s having me back in the UFC.


PAUL DALEYDATE OF BIRTH: 21 FEBRUARY 1983

BIRTHPLACE: HARLESDEN, LONDON

LIVES: NOTTINGHAM

HEIGHT: 5 FT 10 INS / 178 CMS

WEIGHT: 170 LBS / 77 KG FOR FIGHTS; 185 LBS / 84 KG OFF-SEASON

CAREER HIGHLIGHT: BEATING MARK WEIR AT CAGE RAGE AT WEMBLEY ARENA IN 2007

AMBITION: TO GO DOWN AS ONE OF THE BEST POUND-FOR-POUND BRITISH FIGHTERS EVER AND BE ONE OF THE BEST IN THE WORLD.

TRAINING ADVICE: IF YOU HAVE A GOAL, KEEP WORKING UNTIL YOU HIT IT AND THEN CREATE A NEW ONE. THE JOURNEY IS NEVER OVER.

SPONSORS: BANNED FIGHTWEAR, HOOLIGANS UNITED, MAXIMUSCLE, H3 PERFORMANCE, TIGER MUAY THAI AND BLUE APPLE JEWELLERY

CONTACT: ON FACEBOOK: PAUL SEMTEX DALEY

“ IF I KEEP WINNING YOU HAVE TO QUESTION WHETHER THE GUYS IN THE UFC CAN BEAT ME”


MANCHESTER FIREFIGHTER SAM BRIGGS CLAIMED THE TITLE AND $275,000 FOR WINNING THE 2013 CROSSFIT GAMESBY JOHN PLUMMERPHOTO BY MATT MARSH

TRAINING TALKWORLD’S FITTEST WOMAN

I n April we published a feature on CrossFitter Sam Briggs headlined “The Fittest Woman In Britain”. Well, it seems we sold her short. A couple of

months later Briggs flew to California and won the CrossFit Games so she can now claim to be the fittest woman in the world. Her remarkable achievement, broadcast on ESPN in America, prompted us to head across the M62 a second time to see how she did it.

MUSCLE&FITNESS: You missed last year’s Games due to a fractured patella. How did that affect your recovery?SAM BRIGGS: For six months I couldn’t train my legs. During that time I did a lot of gymnastics and worked with a functional movement therapist to improve my movement patterns. After I got past the idea of not competing in 2012, 2013 became my aim so I had longer to prepare myself.

M&F: You were the favourite to win. How confident were you?SB: I didn’t sleep properly. Normally I sleep well and don’t get stressed. At the end of day two I was in first place but I was worrying about losing top spot rather than fighting to win. I don’t like the pressure of being a favourite. I’d rather be a secret assassin.

M&F: How long did the Games last?SB: We did three WODs (workouts of the day) on Wednesday, recovered on Thursday then did the remaining nine events on Friday, Saturday and Sunday. We were told of the first events, which were a swim and two rowing tests, on the Monday night. Three of the other events were already announced, but for the others we just had a couple of hours’ notice.

M&F: How do you recover during such a brutal schedule?

SB: You just try to eat and sleep. I had a massage each night. We didn’t leave the stadium until 9pm at night and had a briefing at 7am, so they were long days. It’s hard to get enough food in. On the run-up you have to make sure you are fuelled right, then when it starts you have to try to get a good breakfast and have recovery shakes. My diet is fairly paleo although I still have dairy.

M&F: What are your best events?SB: I’ve always been better at endurance events but I’m a more rounded athlete than I was in 2011. My strength is a lot better now and so is my movement and I was surprised by how well I did in some of the shorter WODs.

M&F: What was your reaction to winning?SB: It still feels like a dream. I don’t know if I ever truly believed it was possible. It’s obviously your aim and goal but to achieve it is something else. I had a couple of drinks at the after party but I was so tired I only managed to last till midnight.

M&F: When did you return to training?SB: I flew back on Monday, arrived home on Tuesday and trained on Wednesday, I was absolutely dying but I didn’t do anything too taxing. It was just stuff to keep moving. I get bored if I’m not doing anything.

M&F: Has your life changed? SB: I have never had $275,000 before so I’ve been seeing a financial advisor. I have extended my career break at the fire service until January just to see where this thing goes. I’m still training every day. The only difference is I don’t have the financial worry I had before.

M&F: Two-time champion Annie Thorisdottir was injured this year. Who

wins if you’re both fit next year?SB: I hope it happens. She comes from a gymnastics background so her strengths are derived from that; I’m from an endurance background. Annie is younger than me so she has poten-tially more in the tank but she has a serious back injury, which isn’t good at 24 years old, so we’ll see.

M&F: Are you disappointed by the lack of CrossFit coverage over here?SB: Not really. In America women’s CrossFit gets more exposure but over here women’s fitness magazines are about women wanting to look slim and running for hours on end rather than resistance training. In America the women are embracing it and a lot of them want to look physically strong.

THE CROSSFIT GAMES WODS1 The Pool 10 rounds of a 25-yard swim, 3-bar muscle-ups and another 25-yard swim. 2 Row 1 2,000 m row3 Row 2 Half marathon row4 Burden Run Run 2.1 miles, flip the pig 100 yards, 600-yard log carry and drag a sled 66 yards5 ZigZag Sprint 50-yard sprint with four obstacles6 Legless 27 thrusters, 4 legless rope climbs, 21 thrusters, 3 legless rope climbs, 15 thrusters, 2 legless rope climbs, 9 thrusters and 1 legless rope climb7 Naughty Nancy Four rounds of 600 m run and 25 overhead 95 lbs squats8 Clean and Jerk Choose a starting weight and progress to heavier loads every 90 seconds9 2007 Row 1,000 m then 5 rounds of 25 pull-ups and 7 push-jerks using 85 lbs10 Sprint Chipper 21 GHD (glute-ham developer) sit-ups, 15 snatches and 9 wall burpees11 The Cinco 1 Three rounds of 5 deadlifts, 5 left leg weighted pistols, 5 right leg weighted pistols and a handstand walk12 The Cinco 2 Three rounds of 5 muscle-ups and 5 deficit handstand push-ups on blocks followed by 90 ft walking lunges with 100 lbs axle


SAM BRIGGSDATE OF BIRTH: 14 MARCH 1982

BIRTHPLACE: LEEDS

LIVES: MANCHESTER

HEIGHT: 5 FT 7 INS / 170 CMS

WEIGHT: 137 LBS / 62 KG

CAREER HIGHLIGHT: 2013 CROSSFIT GAMES WINNER

AMBITION: TO DEFEND MY TITLE

TRAINING ADVICE: FIND A GOOD, REPUTABLE CROSSFIT AFFILIATE AND DON’T LET YOUR EGO GET IN THE WAY BY SACRIFIC-ING TECHNIQUE FOR SPEED

SPONSOR: REEBOK, ROGUE FITNESS, PROGENEX, PURE PHARMA AND GLC2000

CONTACT: VIA TWITTER @SAMJBRIGGS AND SAM’S ATHLETE PAGE ON FACEBOOK

“ I DON’T KNOW IF I EVER TRULY BELIEVED IT WAS POSSIBLE”

TRAINING TALKSAM THE MANMEET SAM CULLINGWORTH… ACTOR, BODYBUILDER AND GREAT BRITISH ECCENTRICBY MATT TURNERPHOTOGRAPHY BY WARWICK STEIN

F ew people into fitness are as versatile as body-builder-turned-actor Sam Cullingworth.

Since first competing in a physique contest in 1985, Cullingworth has worked as a personal trainer, run gyms, guest posed across the land and taught everything from aerobics to paragliding.

He’s also appeared in numerous TV shows, adverts and films, including a lead role in British indie movie The Eschatrilogy, which is due to be released in the United States.

It’s all a far cry from his early life when he was taught to lift weights by Patrician monks in East Africa.

Cullingworth was aged 13 at the time and living in Kenya, where his parents were teaching with Christians Abroad.

His school was home to his first gym. “It was in a field on the school com-pound,” Cullingworth explains. “The monks had designed these iron bars with tins of concrete set on the end and there was a railway axle I could just about curl.” The bench consisted of a plank tied between two felled trees.

It wasn’t the most conventional way to start, but under the guidance of Brother Colm O’Connell—then the coach of the Kenyan Olympic team—Cullingworth made impressive gains.

“It was an excellent baptism of fire,” he says. “Within six months my body had changed enormously; I went from pot-bellied ectomorph to juvenile monster.”

The local diet helped. “I had a huge appetite, including insects,” he says. “There were termite swarms twice a year and we used to collect and eat them.” Apparently, they taste like peanuts. “They wriggle around in your mouth and try to bite you but they were a good source of protein,” he says. “Looking back I think insect

protein is sadly lacking in our diets nowadays!”

In 1985, Cullingworth returned to the UK and set about establishing his reputation as one of the country’s most popular bodybuilders. A natural entertainer, his hilarious posing routines became legendary and by 2000 he was charging £500 for guest appearances—and making good money.

He won the amateur Mr World title with the World Fitness Federation in 2005 and in his most recent contest in 2011 he finished fourth in the over-40s at the United Kingdom Bodybuilding and Fitness Federation’s British Championships. He hasn’t ruled out a return to the stage.

His showmanship and physique make him a natural for TV and his break came in 1991. He taught aerobics at a women-only gym at the time, which prompted him to enter a BBC competition to find its equivalent of ITV’s Mr Motivator.

“Unfortunately I lost by about 350 votes but I spent about nine weeks on TV doing different aerobics routines,” he explains.

Since then he’s appeared on Blind Date in an episode watched by more than 16 million people, and fought Tom Hardy in Bronson, a film about notorious criminal Charles Bronson.

This year, as well as appearing in The Eschatrilogy, he’s starred in Molly Crows, which premiered at the Portobello Film Festival in September, and Safehouse Productions’ Zombie Run.

In between acting gigs he still does personal training, runs paragliding trips and is training to become a scuba diving instructor. Somehow, he also finds time to train six times a week.

Cullingworth likens his workout routine to Christianity. “I train for six days and rest on the seventh,” he says.

He’s spent years honing his training. “I start with steady state cardio and burn 500 calories,” he explains. “I don’t care what level I work at. If I’m not feeling so energetic I’ll use a lighter resistance and let it take longer to hit the 500 calorie mark.”

In the afternoon he cycles to the gym and follows this split routine:

Day 1: Shoulders and tricepsDay 2: Biceps and quadsDay 3: Calves and chestDay 4: Hamstrings and backDays 5 and 6: Repeat days 1 & 2Day 7: Rest

“It’s a constant rotation,” he says. “There’s never more than four or five days between workouts.”

The workouts themselves last just 30 minutes. Cullingworth does two exercises per muscle group with two warm-up sets and two working sets for each.

“The first set will be a heavy set to momentary muscular failure,” he explains. “I don’t count reps and I don’t pay particular attention to the weight.” When he hits failure he’ll go for one final partial rep.

“For the second set, I know I can’t match that intensity so I do a ‘before-I’m-ready set’”. This means he waits until just before he’s recovered to start again.

He lowers the weight by 10-15% but still goes to failure, keeping tension in his muscles throughout. “For me, that successfully ramps up the intensity of the second set,” he says. He then moves to another exercise and repeats the process.

Never one to miss a chance to do something outrageous, Cullingworth is now having historical sword lessons. “I’m turning my thoughts to becoming a stunt actor,” he explains. “Basically I want to chop someone’s head off in a blockbuster. Who doesn’t?”

Getting on the stunt register isn’t easy but Cullingworth is, as always, supremely confident. “That’s where I’m going and I know that’s where I’ll end up,” he says. “You can’t beat someone who’s utterly determined to succeed. That’s what bodybuilding and fitness has bred into me because it takes a lot of determination to get there.” M&F


“ YOU CAN’T BEAT SOMEONE WHO’S UTTERLY DETERMINED TO SUCCEED. THAT’S WHAT BODYBUILDING AND FITNESS HAS BRED INTO ME”

SAM CULLINGWORTHDATE OF BIRTH: 9 JULY 1970

BIRTHPLACE: HUDDERSFIELD, WEST YORKSHIRE

LIVES: WAKEFIELD

HEIGHT: 5 FT 10 INS / 177 CM

WEIGHT: 225 LBS / 102 KG

CAREER HIGHLIGHT: WINNING AMATEUR MR WORLD IN 2005

AMBITION: TO BE HAPPY

TRAINING ADVICE: TRAIN SMART, TRAIN TO FAILURE AND TRAIN SLOW

CONTACT: SAM IS ON IMDB AND IS CONTACTABLE THROUGH HIS AGENT

EMAIL WARWICK@ BONDMODELS.COM


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RISE OF THE MACHINESON THE EVE OF THE RELEASE OF ESCAPE PLAN, CO-STARRINGSYLVESTER STALLONE, ARNOLD DISCUSSES THE EVOLUTION OF HIS TRAINING AND WHY HE LOVES MACHINES

SHAWN PERINE: How does your training today compare with the way you trained in the ’70s?ARNOLD SCHWARZENEGGER: I have always done each body part three times a week, with the idea being to train six days a week. But when you average it out it ends up being five days a week. You know, there

are weeks when you’re sick, or weeks when you travel.

SP: Are there core exercises that you still do today?AS: Well, my favourite exercises I’m not able to do today, because of joint problems. For instance, the basic squat. I would love to be able to squat again, but in

order to protect my knees I do mostly the recumbent bike and bicycling and the elliptical, but no more squats. The knees are like a tyre. When the tyres last up to 30,000 miles, you have to decide how you want to use them. Do you want to use them up in one year, or do you want to use them over a

period of 10 years? It’s the same thing with joints. So, I decided 10 years ago, when I started to feel the wear and tear and was feeling pain in my joints, that now I should adjust my training and do more high reps with less resistance. Therefore I stay away from the squat, and I stay away from heavy bentover rows, but I do the heavier rowing on a Cybex machine and do the lighter exercises with free weights. SP: What about for shoulders? You’ve had rotator cuff surgery. AS: I used to love doing the clean and press, because you get the traps, the front deltoids, and the side. It’s really

POWERFUL

Be sure to check out the dynamic duo of Schwarzenegger and Stallone in Escape Plan.


POWERFUL PEOPLE EXECUTIVE EDITOR

a fantastic exercise that I recommend to anyone who starts out weight training. I also liked to do the dumbbell press, but I can’t do either any more. So now I just do my presses on a Smith machine, which is safer on my shoulders because it’s on a track. But I have to say, it’s so fantastic to see the develop-ment of all of these machines. It allows you to train around your injuries—you don’t have to stop training because of injuries any more. These machines allow you to isolate your muscles without the risk of hurting yourself.

SP: If you had had access to these kinds of machines in your competition days, would you have used them?AS: I had access. When I came to America I had the choice of joining the European Health Spa, where they had an endless amount of machines— everything that was available then. But I decided to join Joe Gold’s gym, because I thought whenever you can, you should use free weights, and you should use machines only for sculpting purposes. Now, when you get older and you can’t do things like squats with the free weights, you use the machines. I think it can become a problem when everyone copies everyone without asking why they’re saying something. Like the people who might read this and wonder why Arnold is now saying to use machines, when 40 years ago they read these stories that he was kind of negative about machines and said, “No, use free weights.” So, why did my approach change? Because my needs then were different and my abilities then were different than they are today.

SP: Talk about the kind of training you did early on that laid the foundation for your physique.

AS: I just think I was so lucky that for some miracle reason I was forced to weightlift first, because there really was no straight bodybuilding gym. The first gym I joined had a weightlifting club, and they didn’t allow you to bodybuild before you lifted weights. So you had to train to become a member of one of the teams. There was the A team, the B team, the C team, and almost every second week you would be competing against some other town or some other

village, against another weightlifting team. Then if you did that you could do body-building, too. But first you had to learn the proper form for a deadlift, and how to do upright pulling, and exercises with a wide-grip pull for the snatch, and the clean and jerk, and various presses, and bentover rowing. And I think that by learning these basics you build a totally different kind of a body than if you don’t do them.

SP: Legend has it that you would bury training partners,

going on longer than any of them could, all while training at a higher level of intensity. What do you attribute that to?AS: I just didn’t know any better. To me it was normal, and I did not look at it like I trained more. I just looked at it like others trained less. I never thought that I had extra energy. I never felt like I was anything special. I just could not see doing a back routine with less than 25 sets. That was a minimum. Because the back has so many different

areas. I had to cover the width of the back and the lower lats. I had to hit the centre of the back with rowing exercises, and for the lower lats I did close-grip chin-ups, and you had to do something for the serratus, and you had to do something for the upper back. So, if you divide it up like that it’s at least 25 sets. Same thing for the chest. I couldn’t think how to train my pectoral muscles completely, so that when you raised your arms in a double biceps your chest wouldn’t disappear. When

you’d look at guys like Reg Park and Steve Reeves, their chests looked great regardless of whether their arms were at their sides or raised. That’s because they would hit every part of the chest. They started with flat dumbbell presses and flyes, and then they’d do incline presses, starting with the bench at 15 degrees, then going to 30, then to 45, then even higher than that. They would train every fibre of the pectoral muscles, and so they would not disappear when they raised their arms. You can’t get that kind of overall thickness with just flat bench presses or one kind of an incline.

It’s about getting into all of the nooks and crannies. I would look at my weak points and figure out what I needed to work more. If I added five sets a workout to a body part, that adds up over a year, and at the end of that year it would always pay off. Maybe other guys would do 20 sets and go take a shower before meeting up for lunch, but I would still be training. That was their choice. Mine was always to leave no stone unturned.

I never wanted to go to a competition and think, “Jesus, Arnold! If you had just done an extra five sets…” I never wanted that feeling, because it’s the worst feeling you can have. If I do all of my homework and I lose, I will hate it, but I can deal with that, because I’ll have known that I did everything I could to win, and the other guy was just better, and I would have to wait my turn, for another year or two. It was like that when Sergio beat me, and Chet Yorton…I just said to myself, “Well, those guys were just better. I’m not there yet.” But it was never, “Oh, you f—cked up because you didn’t do enough work.” No matter what, I would always put in the work. Z

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POWERFUL PEOPLE EXPERT ADVICEINTERVIEW BY JOE WUEBBEN

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OBI OBADIKETHIS FITNESS EXPERT KNOWS WHAT IT TAKES TO GET SHREDDED—JUST LOOK AT HIS PHYSIQUE

How about on the training side?Most of my weight-training programmes are supersetting and circuit training, unless a client wants to bulk up. But most people want to lose weight. So typically I have my clients train at least four days a week—weights and cardio. I think when you’re training in a supersetting and circuit-training format it makes the workout more interesting, as opposed to sitting in one station, doing a set, then doing the next set three minutes later, which a lot of guys in the gym do.

Part of working out is trying to take your mind off actually thinking you’re working out. It’s trying to create things that make you enjoy it, because some people just don’t like working out. As fit as I am, I have those moments, too, when I don’t feel like working out. We’re humans. I have a love-hate relationship with working out. I really do. Some days I love it, some days I hate it. You wouldn’t be human if you didn’t have that.

Back to the diet—what do you think people’s biggest pitfalls are?Processed carbs, fizzy drinks, and alcohol. People drink too much alcohol. And with fizzy drinks, do you know how much weight you can lose just by cutting them from your diet? I’ve seen people drop tons and tons of weight. I think in social gatherings people don’t have much self-control. You have parties at work and weekend parties. You can easily consume 2,000–3,000 calories in a very short amount of time. I think one big key is having your taste buds get acclimatised to good foods. For me, I enjoy eating grilled chicken. It’s not boring to me; it’s tasty. And I enjoy eating turkey. My taste buds, they’ve just got used to it. I can eat it every day, and it doesn’t bother me. Some people say, “Oh, I can’t stand it.” I think it’s about trying to develop your taste buds to almost have a magnetic attraction to foods that are good for you. And I think eventually your body gets used to eating good stuff. If you have to add some seasoning to your food, that’s OK. A little pinch of some-thing isn’t going to hurt you.

M&F: You’ve helped your clients achieve some great transformations. What are your key strategies?OO: The most important thing is the diet—it’s 80% of the battle in helping someone attain their goals. I believe in the 10–12 calories per pound diet for fat loss. If your goal is to lose weight, you should lose a minimum of a pound or two a week. And the typical template I use for the macronutrient ratio is roughly 50–55% protein, 35% carbs, and 15% fat.

“AS FIT AS I AM, I HAVE THOSE MOMENTS, TOO, WHEN I DON’T FEEL LIKE WORKING OUT. WE’RE HUMANS. I HAVE A LOVE-HATE RELATIONSHIP WITH WORKING OUT. I REALLY DO.”


POWERFUL PEOPLE STAR POWER

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THE WARLORDBASSIST ROB TRUJILLO OF METALLICA SHARES HIS TRAINING

AND TALKS ABOUT THE BAND’S UPCOMING FILM

BY BEN RADDING

“I ALWAYS SAY, BEING IN METALLICA IS LIKE LIVING AN EDGE-OF-YOUR-SEAT EXISTENCE.”

M&F: What does your training look like and how do you adjust it when you’re touring? RT: I have a trainer up by the studio and he’ll come down two weeks before a tour. We get into two-a-days, doing workouts twice daily, and then when he’s not around, I do a stair workout. The stairs are good for me because I can get a lot done in 45 minutes. It’s about 200 stairs, up in the moun-tains, and I do push-ups between sets. So, let’s say, when I get three- quarters of the way up, I’ll do 20 push-ups; then when I get to the bottom, I’ll do 20 more. When I joined Metallica, I found that using weights inhibited my level of dexterity, and I’d lock up—there’s a lot of fast playing in this band.

You do a crab walk when you’re performing. How are you able to do that?

I’m a pretty avid surfer—I try to surf as much as possible. And I grew up skate-boarding and snowboarding. So, I think my natural style is related to some of the board sports I’ve done

over the years; and then that kind of evolved into this thing. I can remember the first time I did that crab walk was actually with Ozzy [Osbourne], when I played in his band back in

’96 at a show in Las Vegas. What can we expect from the band’s new movie, Through the Never?Through the Never is an exciting film. There’s a great,

surreal narrative—it’s kind of a wild journey between the stage and this other world. You’re talking about a stage that’s incredibly difficult. It’s the biggest indoor stage ever; and there are pyro cues, various lighting cues… so your senses have to be

intact on that stage, because it can be very dangerous. I always say, being in Metallica is like living an edge-of-your- seat existence: You just dive into the deep and swim with the sharks, and at the end you survive—and it’s great.

For you, where does the energy to do that come from?I’m 48 now, and our shows are a minimum of two hours on big stages. So you always have to prepare. We all have our own regime: Lars [Ulrich] is an avid runner—he runs all the time. Kirk [Hammett] does yoga first thing in the morning and before he goes onstage. James [Hetfield] does a lot of biking and walking; he’s more low-impact because he has problems with his back. But during shows, when James and I really challenge ourselves and kind of get in each other’s faces a bit, we push the limit. M&F


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DECIPHERING THE LATEST SCIENTIFIC RESEARCH TO HELP YOU GET THE MOST FROM YOUR TRAINING, DIET AND SUPPLEMENTATIONBY MARK HOBDEN AND JAMES COLLINS

PERFORMANCENUTRITION

UBIQUINOL—TESTED ON OLYMPIC ATHLETESThe nutritional compound ubiquinol has been in the headlines recently. Ubiquinol is a specific form of coen-zyme Q10 (CoQ10), which has been suggested to have ergogenic (perfor-mance-enhancing) benefits, possibly attributable to increased energy production in muscle cells and elevated antioxidant functioning. As with many ergogenic supplements, scientific support of the benefits of ubiquinol is inconclusive.

Nevertheless, researchers decided there was enough evidence to warrant testing the effects of ubiquinol on a group of German athletes in the build-up to the 2012 Olympics. Interestingly, they found athletes supplementing their diets with 300 mg of ubiquinol every day for six weeks experienced a small but significant increase in peak power production.

MAIN FINDINGSFollowing six weeks of training, maximum power output increased in the placebo group by 8.5% (0.30 ± 0.18 W/kg bw) and 11.0% (0.38 ± 0.22 W/kg bw) in the ubiquinol group. So a significant 2.5% greater increase in maximum power output was found following ubiquinol supplementation.

SIGNIFICANT METHODOLOGY100 elite athletes (53 males and 47 females) consumed either 300 mg ubiquinol or a placebo for six weeks

while training for the 2012 Olympic Games. Before (week 0), during (week 3) and after (week 6) the study period, athletes performed a test on a cycle ergometer to determine maximum power output, measured in watts per kilo of body weight (W/kg bw).

TAKE-HOME MESSAGEUbiquinol is only just starting to be investigated in the context of sports performance and further human trials are required to verify the findings of the present study. However, ubiquinol is known to provide a number of health benefits due to its antioxidant and anti-inflammatory properties and therefore its intake through dietary sources, such as beef, pork, chicken, mackerel, tuna, and broccoli, is highly recommended.

Although the 2.5% performance benefit observed in the present study may not seem very impressive at first, it is important to remember that in elite sport, small gains can be the difference between winning and losing.

Athletes involved in sports requiring both strength and speed may benefit most from ubiquinol supplementation. Furthermore, senior athletes may profit most from supplementation as coenzyme Q10 levels drop with age.

Gym-goers should optimise fuelling and recovery strategies, as well as effective ergogenic aids, before trialling ubiquinol. Furthermore, ubiquinol concentrations in the body are highly individual and it is therefore difficult to determine, without having a blood test, whether supplementation would be beneficial. Ubiquinol supplements have few side effects when taken in the correct dosage but as with all nutritional compounds, exceeding the recommended dose could have serious health implications.

For more on the benefits of CoQ10 go to www.muscle-fitness.co.uk/coq10

REFERENCEAlf D, Schmidt ME, Siebrecht SC (2013) Ubiquinol supplementation enhances peak power production in trained athletes: a double-blind, placebo controlled study. Journal of the International Society of Sports Nutrition. 10:24

UBIQUINOL IS KNOWN TO PROVIDE A NUMBER OF HEALTH BENEFITS AND ITS INTAKE THROUGH DIETARY SOURCES, SUCH AS CHICKEN IS HIGHLY RECOMMENDED.

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Mark Hobden is completing a doctorate in nutrition at the University of Reading and has degrees in sports biology and sport and exercise nutrition. He has also worked for the Gatorade Sports Science Institute, the Porsche human performance team at Silverstone and in professional rugby.

Performance Nutrition is a London- based consultancy that supports elite and recreational athletes. Director James Collins is a sport and exercise nutritionist and head nutritionist for Arsenal FC. For more information visit www.theperformancenutritionist.com

NUTRITIONAL PLANNING—KEY TO ACHIEVING FAT-FREE MUSCLE GAINTo gain muscle mass it is vital to achieve a positive energy and protein balance. Gym-goers in pursuit of this often have too many energy-dense foods, which results in unwanted fat accumulation during hypertrophy or bulking phases of training. This necessitates the need to “cut” (restrict energy intake) to reduce body fat levels once more.

Achieving an optimal dietary energy balance to support hypertrophy, while restricting fat gains, can prove difficult. This is where the advice of a nutrition specialist can be invaluable. With this in mind, a group of sports scientists from the department of strength and power at the Norwegian Olympic Sports Centre set out to investigate the impact of following a structured diet based on athlete- specific dietary guidelines on muscle mass, fat mass and strength gains in a group of elite athletes undergoing intense training.

MAIN FINDINGS� Greater increases in energy intake

(3585±601 vs. 2964±884 kcal) and body weight (3.9±0.6% vs. 1.5±0.4%) were found in the group of athletes receiving nutritional counselling compared to those who followed a self-regulated (ad libitum) diet.

� Training resulted in lean body mass gains in both groups, however those who received nutritional counselling gained significantly more fat mass.

� Both groups gained strength, as measured by one repetition max tests. However, those who received nutritional counselling experienced a significant decrease in 40 m sprint performance.

SIGNIFICANT METHODOLOGYThirty-nine elite athletes, aged between 17 and 31, were randomly allocated to a nutritional counselling (NCG) or ad libitum (ALG) group. Athletes in the NCG group followed

a structured meal plan, providing a positive energy balance (comprising 1.4–2 g per kg body weight protein, 5–7 g per kg body weight carbohy-drates and 25–30% energy intake through fat), whereas athletes in the ALG group had a self-selected energy intake.

All athletes followed these diets for approximately 10 weeks and continued with their sport-specific training plus an additional four strength-training sessions per week. At the start and end of the study period, body weight/composition, and one repetition maximum for bench press, bench pull and squat, 40 m sprint and counter-movement jump were measured.

TAKE-HOME MESSAGEThe athletes who received nutritional counselling identified the meal plan and close nutritional guidance as important criteria for success. This positive outlook is perhaps unsurpris-ing as the advice and guidance of a professional can reduce the stress of meal planning and remove the anxiety involved in choosing the right foods to eat and when to eat them.

Athletes in the nutritional counsel-ling group (and those in the ad libitum group) gained significant amounts of fat mass during the study. It is there-fore apparent that dietary energy intakes were too high in both groups.

Although a positive energy balance is essential to support muscle gains, a relatively small energy excess of only 200-300 kcal per day, is more appropriate than the heavily refer-enced 500 kcal positive energy balance.

Further studies in this area will be useful for gym-goers to refine their strategies. It is vital to track body composition weekly and to form a basis to adjust training volume and dietary intake accordingly. Depending on accessibility either dual-energy X-ray absorptiometry (DXA) scanning or anthropometry can provide reliable data. M&F

REFERENCEGarthe I, Raasta T, Refsnes PE, Sundgot-Borgen J (2013) Effect of nutritional intervention on body composition and performance in elite athletes. European Journal of Sport Science. 13(3), 295-303

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POW!PROTEIN BREADANNA SWARD, FOUNDER OF THE WEBSITE PROTEINPOW.COM PROVIDES TWO EASY- TO-BAKE BREAD RECIPES

PROTEIN

Anna Sward is a recipe writer and creator of www.proteinpow.com

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Bread is one of the first things people give up when they want to lose weight or improve their health.

That’s because it is usually regarded as empty calories. Most supermarket bread doesn’t pack much besides carbohydrates and in most cases they’re refined carbohydrates—the kind that raises blood sugar levels. But giving up bread means saying goodbye to sandwiches and a host of lunch ideas. So we end up missing it. Man, do we miss it! Because nothing can take the place of a freshly-made delicious sandwich.

There’s a solution to this dilemma: make your own healthy bread. Pack it with protein. Use herbs and spices. Include oats or quinoa flakes. Even add chopped vegetables. And enjoy it.

Below are two recipes to get you started. The first one is for a ‘tradi-tional’ loaf of bread and the second is for oaty bread rolls that you can slice and top with cream cheese, ham, roast beef, avocado, hummus, etc.

Play with these recipes by following some of the tips I’ve included in the recipe directions.

Lunch is about to get a whole lot more exciting.

PARSLEY, CHILLI, AND ONION PROTEIN BREADINGREDIENTS300 g liquid egg whites40 g unflavoured whey protein powder70 g rolled oats (gluten-free or regular)25 g pea protein powder½ tsp baking powder1 tsp sea salt1 tsp parsley1 tsp chilli1 tsp onion granules

DIRECTIONSMix all of the ingredients into a dough and bake in a medium-sized silicone loaf tin at 165°C/Gas mark 3½ for about 45 minutes or until, when you poke the bread with a knife, your knife comes out clean. Remember to flavour

the bread any way you choose. For example, add chopped olives or chopped sundried tomatoes as well as mushrooms, garlic, etc. You could also substitute the oats with buckwheat flakes or quinoa. Have fun and if you follow your taste buds, everything will turn out fine.

NUTRITIONAL BREAKDOWNPer slice (if sliced into ten): 67 kcals, 10 g protein, 5 g carbs, 1 g fat.

OATY PROTEIN ROLLSINGREDIENTS80 g rolled oats (gluten-free or regular)50 g unflavoured pea protein powder40 ml almond milk (or dairy-free coconut milk, rice milk or hemp milk)100 ml liquid egg whites (the whites of approximately three eggs)½ tsp bicarbonate of soda½ tsp sea salt1 tsp parsley

DIRECTIONSMix all of the ingredients in a big bowl and bake as five “blobs” on a non-stick tray at 160°C/Gas mark 3 for 35-40 minutes or until, when poked with a knife, your knife comes out clean. Top the breads with sesame seeds, linseeds, or pumpkin seeds for extra crunchiness and remember to add herbs to the bread mix before baking for more flavour. Sliced in half and topped with cream cheese and a little more parsley, they’re delicious.

NUTRITIONAL BREAKDOWNIf you make five rolls, each roll contains: 101 kcals, 13 g protein, 10 g carbs and 1 g fat. M&F

A MONTHLY Q&A COLUMN THAT GETS RIGHT TO THE HEART OF YOUR MOST ASKED QUESTIONS ON DIET & SUPPLEMENTATIONCOMPILED BY PHIL LEARNEY

NUTRITIONMADE EASY

process also creates trans fats. These have been shown to increase choles-terol and the risk of coronary heart disease. Consequently, in the past few years, many manufacturers have removed trans fats from their products as consumers have become savvier.

We therefore have a dilemma. The fortified products actually have a decent number of selling points for the general public—lower fat, lower calories, softer, more spreadable etc. But there are also a number of issues arising from the manufacturing process.

Butter has recently undergone a revival due to being a whole, unrefined and unprocessed food. It is packed with vitamins A, D, E and K, none of which are present in margarine, and also contains good amounts of dietary cholesterol and fatty acids, which are

required for normal hormonal function. The medium chain triglycerides (MCTs) in butter are also a very accessible and useful form

of energy.

The differences in the forms of fat found in margarine and butter are interesting too. For years we have been encouraged to reduce our intake of saturated fats and cholesterol (without cholesterol, our sex and adrenal hormones won’t function) in favour of the polyunsaturated fats found in vegetable-derived products like margarine.

If the ratio of omega 6 polyunsaturated fatty acids (those found in vegetables, corn, sunflower and soya beans) in your diet is unbalanced compared with the amount of omega 3s and omega 9s, it can cause excessive levels of inflammation.

Inflammation is a major cause of many chronic illnesses. According to numerous studies, consuming a better ratio of fatty acids—including high quality saturated fats and choles-terol—seems to be the best approach for health. In my opinion then, there are far more points in favour of consuming butter than for margarine.

Q: What are your thoughts on leptin and how it can promote or interfere with weight loss?A: Leptin is a protein, made in and secreted by fat cells, that mediates our long-term regulation of energy balance. Excessively over- or under-stimulating leptin can cause issues with the body’s ability to regulate energy, thus promoting or interfering with fat loss by making you feel hungry.

It does this by interacting with the brain to ensure adequate energy is available for the tasks at hand and the metabolic processes the body is required to perform.

When your system is functioning normally, fat cells release leptin as a signal that you have eaten enough to produce adequate energy levels and suppress hunger by counteracting two hunger stimulants (neuropeptide Y and anandamide), promoting the production of a-MSH (an appetite suppressant) and suppressing the release of dopamine.

As leptin is secreted by fat cells, it is present in much higher levels in obese

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Q: I have always believed margarine to be healthier than butter but now I’m hearing this isn’t true. What is your view?A: The belief that margarine is health-ier than butter is based on perceptions that arose decades ago. During the Second World War, all margarine manufacturers were legally obliged to add vitamins and minerals to their formulas. This created a consensus that something fortified was superior to something in its original state.

Margarine was originally made from beef fat, skimmed milk and water. Modern margarine now contains hydrogenated and non-hydrogenated vegetable oils rather than beef fat.

The hydrogenation process mini-mises the risk of the oil spoiling and increases shelf life. However, the


Phil Learney is a respected strength and conditioning expert with 20 years experience. He is a coach, writer and speaker with an open-minded, results-based approach. He is director of education for Ultimate Performance and teaches extensively across the UK.Read more about him at www.muscle-fitness.co.uk/phillearney

people. As a side effect of this, obese people become resistant to it, meaning they are unable to utilise it to aid appetite suppression.

The body interprets this resist-ance as starvation so it adapts by turning on fat storage and stopping its use as fuel. In a more complex mechanism, it also stimulates reverse T3 (a thyroid hormone responsible for metabolic regula-tion), creating a scenario whereby an overweight person has a decreased metabolism and stores more fat.

Interestingly, another major mediator of leptin is calorie intake. Consume less calories and leptin levels drop, independent of body fat—another nail in the low calorie coffin.

Factors contributing to leptin resistance include: stress, poor sleep, poor insulin management (typically caused by excessive or poor quality carb consumption), overconsumption of food and the consumption of high fructose products. The latter is less of an issue in Europe than it is in the US.

High fructose consumption renders the hypothalamus resistant to leptin so all the signalling required to mediate appetite and food intake becomes muted. Food manufacturers therefore benefit hugely from packing high fructose corn syrup into their products, as without being able to signal satiety, buyers will likely overconsume.

Q: What’s the difference between Greek-style yogurt and Greek yogurt? A: The difference is mainly in how they are made. Greek yogurt generally refers to any strained yogurt. The straining process removes more of the liquid whey from the yogurt, along with some salts and sugars, making it thicker and creamier.

Greek-style yogurt allows thicken-ing agents to be added. Traditionally made with sheep’s milk, since it has become more popular, it is now generally made using cow’s milk. The straining process has also allowed for the production of low-fat and fat-free varieties.

Much like the dilemma regarding butter, we are left with a scenario where the removal of fats is questionable from a health perspective. The lowering of fats increases the volume of carbohy-drates within the yogurt, which could potentially be worse for you than consuming a few extra calories.

Another problem for some people is intolerance of or inability to digest certain dairy products. Cow’s milk is made up of different proteins, the main types coming from the beta-casein fractions known as A1 and A2. In many cases, the problems some people have with digesting dairy come from the A1 proteins. There are cow’s milk products produced using only the A2 proteins, but a much easier solution is to opt for the commercial goat’s and sheep’s milk products.

Going for the more traditional sheep’s or goat’s milk yogurt actually has huge benefits. Both contain large amounts of medium-chain fatty acids (MCTs), making the digestion of the yogurt more efficient and yielding a more accessible energy source. They also contain more protein, vitamins C, A and B12, folate, calcium and magnesium. M&F

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AS LEPTIN IS SECRETED BY FAT CELLS IT IS PRESENT

IN MUCH HIGHER LEVELS IN OBESE PEOPLE.


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DAN HARDYIN HIS EXCLUSIVE MUSCLE & FITNESS COLUMN, BRITAIN’S ONLY UFC TITLE FIGHTER GIVES YOU SOME CONDITIONING WORKOUTS THAT WORKBY DAN HARDY

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There are literally thousands of ways to improve your conditioning. Most people want to achieve or maintain a healthy level of cardiovascular health and can be very general in their approach. But if you’ve got something specific to prepare for, such as a marathon, or a fight, your approach should be more sport-specific. If this is the case start by making sure you understand the energy requirements of your chosen competition or event and simulate them in your preparation.

I’ve tried loads of different methods of conditioning just to escape the monotony of fight camp and have always been fairly self-sufficient in my training. I’m good at motivating myself to get the work done and to push through the discomfort.

When doing any type of hard physical exercise you have to listen to yourself. That doesn’t mean you only have to listen when you’re telling yourself to back off because you’re pushing too hard. You also need to learn to keep going at those times when you’re telling yourself “it’s ok, you’ve done enough, you can stop”, even though you know you’ve got more in the tank.

Nobody knows you better than you do. If you tell yourself you can’t carry on when you know you can, that’s just weak. Explore your potential and see what you can do.

I have a wise friend who refers to this as his “Inner guardian”, a term I’ve adopted myself. Listen to yourself and

understand where your limitations are, both physically and mentally.

Everyone wants to improve, but you can’t get better until you know where you’re starting from. That being said, here’s something to try…

FOUR-MINUTE ARSE-KICKERIn my previous column, I mentioned I used the Tabata protocol a lot during my training camps. The principle of the method can be used to develop new workouts.

Tabata is a type of high-intensity interval training (HIIT) developed for Olympic speed skaters in Japan. It’s basically a four-minute arse-kicking, which improves both aerobic (long duration) and anaerobic (short burst) conditioning. It’s very simple, and although it’s traditionally performed on a stationary bike, can easily be transferred to a treadmill or rowing machine, etc.

Each four-minute session involves eight cycles of 30 seconds. The first 20 seconds are a flat out, max-effort pace, as hard as you can, followed by a 10-second rest. On a stationary bike, set the resistance to a realistic level—like cycling up a gradual gradient—and give it a go.

I tried it on a bike a few times and then began looking for other similar challenges. There are many ideas online. One of my personal favourites involves

doing thrusters (front squats followed immediately by overhead presses).

When you understand the principle of the method and are honest with yourself about giving it your all, be creative and see what else you can apply it to.

ROUGH HOUSE LUNG-BUSTERMy good friend and conditioning coach Ollie Richardson was very inventive with the training sessions he built for the guys at Rough House, my mixed martial arts team in the East Midlands.

Of all the sessions we did, one sticks in my mind. It was a real lung-buster—the kind of workout I would be dreading the day before!

To do it, you’ll need some kind of sledge apparatus. You can either buy one of the fancy proper ones or grab a truck tyre and a piece of rope. Head to a flat, grassy area and mark out a 30-metre course, marking the 10 and 20 m points as well.

Run the full 30 m and as soon as the sledge/tyre crosses the 30 m mark, turn and run the first 10 m backwards, then do the next 10 m sideways, facing left and the final 10 sideways, facing right. When the load crosses the finish line, drop the rope and run to the 30 m mark and back as quickly as you can.

Play around with the amount of rest and number of sets, but to start with go for 5-6 sets with a minute’s rest between


each set and increase the workload as required. A good target to aim for is 10 sets with 30 seconds rest in between.

There are many ways to make the routine more difficult if you want. Try increasing the weight of the load, the number of sets or the distance, or shortening the rest time.

Conditioning can be as simple or as complicated as you like. I like to find a good three-mile loop for running that I use to measure my progress during training camp.

I use a heart rate monitor to record my cardiac output and time. For half a mile I just loosen up and stretch, raising my heart rate a little to prepare my body.

I start the timer on my first step and stop it on my last. Each week my time is quicker and my maximum heart rate is lower, even though I feel like I’m giving it the same effort. The body evolves—that’s ultimately what it’s all about.

Challenge yourself honestly. If you are struggling for motivation, find some way

to record your progress. If you’re listening to that “Inner guardian” and your true intention is to improve, then you will.

Good music is always helpful. M&F

Follow Dan Hardy on Twitter @danhardymma, and on his new YouTube channel HardysWolfcam.

Dan Hardy loves HIIT…and so do we. We even wrote a book on it! Pick up a copy today in print or assorted digital formats at www.muscle-fitness.co.uk/books.

IF YOU TELL YOURSELF YOU CAN’T CARRY ON

WHEN YOU KNOW YOU CAN, THAT’S JUST WEAK


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BUILDINGMUSCLESHOULD YOU KEEP THE SAME WORKOUT OR CHANGE IT EVERY WEEK? LEADING TRAINER NICK MITCHELL TALKS ABOUT DESIGNING THE RIGHT TRAINING PROGRAMME

To reap the best rewards from the gym you need to remember that training with a heart and no brain beats training with a brain and no heart.

If you want to get bigger, faster, and stronger, going into the gym and unleashing hell will always get you further than paralysis by analysis.

I am, of course, referring to that strange breed of “iPad trainers” who spend more time inputting data than lifting dumbbells. Finding one of these guys sporting a really powerful physique is about as rare as an honest politician.

You must always condition yourself to attack the workout you have planned. That doesn’t mean frothing at the mouth and heaving stupid weights in a haphaz-ard fashion. Nowhere was it ever written that an intense, limit-pushing session means poor form and bad planning.

To maximise your efficiency in the gym, the real key is to plan ahead and be flexible enough to keep the workout alive when things go wrong. If a machine is in use, or you pick up a niggling injury, be prepared to move on to something else. There’s no need to stick to a rigid plan if something forces you to change.

Passion is key. Because you’re reading Muscle & Fitness, I’d guess you’ve got that vital ingredient but if you leave the gym thinking you could have pushed harder you probably need to up your game.

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

DON’T ALWAYS ANALYSE TRAINING

TO THE POINT WHERE YOU LOSE

MOTIVATION


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keep your body healthy, your mind stimulated and your muscles in a constant state of positive adaptation.

THE MUSCLE CONFUSION MYTHLogical fallacies about bodybuilding training have been thrown around for as long as I can remember. Two of the most pervading and, ironically contradictory, are the methodologies of “muscle confusion” and “if it works for you, never change it”.

Everyone reading this will know someone who has trained in one of these fashions and sports an incredible physique. But for every super-responder—and just think how good they’d look if they trained optimally—there are thousands of others who have become frustrated and given up when their gains crash to a halt after the halcyon first six months.

Understanding how to keep stimulating a muscle is the key to constructing a training programme. When we first pick up a weight we grow like the proverbial weed. I’m sure you all recall how sore you were after your first workout—I remem-ber almost crying with the pain in my biceps as I sat on the school bus at 13 years old.

These early results happen mainly because everything is a new stress and we adapt better to that stress by laying down new muscle tissue, improving our central nervous system and building up the capillary network. In other words, we grow, we get stronger and we pump up better. Over time, this response dimin-ishes because we have positively adapted.

So far, so simple, and I doubt this is news to you. But if this is the case, why do some people insist on sticking with the same training style year after year?

Progression is not linear—it simply can’t be. If it were, we’d keep getting stronger indefinitely and 1,000 kg bench presses would be the norm every Monday evening across the land. To paraphrase Einstein, doing the same workout again and again and expecting a different result is sheer insanity.

How many of you are guilty of being locked into one style of training and just changing the odd exercise? That’s not enough. We need to manipulate all the other variables, including reps, time

under tension, tempo, load, rest intervals, and frequency. Ignore the body’s ability to adapt to any of these at the peril of your progress.

If you’ve been struggling with your gains lately print the following words and stick them on your bathroom mirror until the penny drops:

“You have no reason to go to the gym if you are not making progress.”

There is no value in repeating the same workout time after time. You need to do more at each session to force your body to keep adapting positively.

This is where high intensity bodybuilding advocates fall down. There is a place for low volume work in a body-builder’s training repertoire but you can only change exercises and increase weight by so much. Scores of other variables get ignored.

LOGICAL PROGRESSIONIf you agree that sticking to just one routine isn’t appropriate for optimal gains, does this mean you should switch to the polar opposite and mix things up every workout? Or, do what a lot of guys do and bounce from routine to routine depending on what they’ve read on an Internet forum that week?

The answer is a qualified “no”. Qualified because we do need to impose a slightly new stress each session, but that doesn’t require wholesale chopping and changing and can simply mean a few extra sets, increased load or small changes in rest intervals.

Every effective training routine, whether you’re a novice or have 25 years’ experience, needs to follow some form of logical progression. It is beyond the scope of this article to get into the specifics of

“PROGRESS IS NOT LINEAR—SO WHY DO SOME PEOPLE STICK WITH THE SAME TRAINING STYLE YEAR AFTER YEAR?”


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Nick Mitchell owns Ultimate Perfor-mance gyms in London and Hong Kong. He is a former bodybuilder whose clients include IFBB pros Ben Pakulski and Michelle Brannan. For more information visit www.nickmitchell.com

periodisation in all its many forms (linear, conjugate, undulating—the list is very long) and for pure bodybuilding—as opposed to classic strength training—you don’t need to get too complicated.

The training effect we are seeking with bodybuilding is primarily to damage the muscle cell, not to impose adaptive demands on the central nervous system. But if you just hit the gym with wild abandon and no structure you will find your body doesn’t know what stress to adapt to at any one time.

Just as we all instinctively know we can’t expect to train like Mo Farah and Phil Heath at the same time and get maximum concurrent endurance and muscle-

building benefits, the same applies even when staying within the narrower parameters of bodybuilding training. We need to build in a form of logical progres-sion of stress, both to keep stimulating an adaptive response and to allow the body the time to adapt properly to that specific stress. It isn’t rocket science, but it requires a little forethought.

The simplest way to structure your overall weight-training programme is to follow these rules:

Milk a programme for all it’s worth. Don’t listen to the guru who tells you to change it every week. Only change when progress slows down too much or you mentally need to freshen things up. Typically, this

will be on a sliding scale depending on your training age—an experienced trainee (5 years plus of serious, consist-ent training) would probably change things significantly every third full-body cycle, whereas a beginner who needs to build up neurological improvements might change every 4-6 weeks.

Progress means improvements in the specifics of your gym performance. That’s another reason to always keep a detailed training diary if you’re serious about your results.

The easiest way to move between blocks of training is to go from what Charles Poliquin has termed “intensifica-tion” (heavy loads, lower reps, longer rest intervals) into accumulation (lighter weight, more reps and higher overall training volume). An example of this could be something like the following:WEEKS 1-3: 5 sets x 5 reps/4010 tempo W EEKS 4-6: 3 sets x 10 reps/3010

tempoW EEKS 7-9: 6 sets x 4 reps/5110

tempoW EEKS 10-12: supersets of

7 reps/4010 tempoTempo refers to how quickly you

perform repetitions. So 4010 means take 4 seconds to lower the weight, 0 seconds to pause at the bottom, 1 second to lift and 0 seconds to rest before the next rep.

Never do the same workout twice in a row. A beginner just needs to strive to add more weight or do more reps, but a more advanced trainee, who will struggle more to improve these linear variables, needs to be a bit more creative. Try adding an extra set or intensity tech-niques like drop sets, rest pauses or switching into mechanical advantage.

Ask questions and keep an open mind. The skills of bodybuilding training are not all there in textbooks; they are experien-tial and a good coach is like an artisan—part learned craft, part feel and guile. I am always available on Twitter (@UPFitness) should you want to ask any questions. M&F


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BIKINI BODYBRITISH BIKINI PRO MICHELLE BRANNAN SAYS AVOID THE PERILS OF DIETING BY MAKING HEALTHY EATING PART OF YOUR LIFESTYLE

Just think the word “diet” and you’ll instantly crave the foods and drinks you can’t have. Start drastically cutting calories and

you’ll find yourself hungry. If you get too hungry you’ll give in and eat anything you can get your hands on.

When you’re on a very low calorie diet, the urge to eat is usually stronger than your willpower. That’s because you

are up against your body’s natural defence mechanism to stay alive and keep nourished. So what should you do when you need to drop a few pounds, shape up, lean down or whatever you want to call it?

You have to change your mindset and choose a new lifestyle rather than just “going on a diet” for a set period. Yes, there are times when we have to follow

strict rules to get results but these are short term because strict diets are almost impossible to stick to.

A HEALTHY LIFESTYLEFirstly, look at the foods you’re eating. The stuff in attractive packaging that’s marketed to us on a daily basis in supermarkets and on TV isn’t usually the best for our bodies. Health is rarely of paramount importance to the companies selling these foods—their primary concern is financial gain.

Most pre-packed foods or ready meals contain high amounts of sugars, salt, saturated and hydrogenated fats, artificial sweeteners, bulking agents, and preserv-

atives. Hidden calories in yogurts, cereals and soft drinks can quickly add up even if the product claims to be “healthy”. Ensure you read product labels; you’ll be surprised by what is actually in your food.

The best way to start cleaning up your diet and embarking on the road to a way of eating that suits your lifestyle is to start cooking your own meals using natural ingredients. By doing this you will know exactly what you’re eating.

You also need to look at your calorie intake. If you’re taking in more calories than your body burns it’s likely the excess will be stored as fat. It’s a basic energy equation—the body requires a certain amount of calories just to exist. This is called basal metabolic rate. There are many ways of working out yours, but one widely used method is:

BASAL METABOLIC RATE =

Women: (Body weight in lbs x 10) + (body weight in lbs) Men: (Body weight in lbs x 10) + (2 x body weight in lbs)

This only calculates how many calories your body needs at rest so you need to factor in daily activity as well.

It is commonly accepted that we need to be in a calorie deficit to lose weight. It is said a deficit of 500 calories a day equates to an average 1 lb weight loss per week. Obviously everyone is different and this is dependant on a number of other factors, including gender, genetics, and goals.

Naturally, if you’re cutting calories by 500 a day you will feel hungry. This is where you can make up part of that deficit through activity, exercise and speeding up the metabolism by weight training.

Once you’ve established the total amount of calories you should be consuming each day, you need to look at where your calories come from.

Nutrient-dense foods ensure you’re making the most of what you eat, particularly when you’re restricting calories. The breakdown of your macronutrients—carbohydrates, fats and proteins—is also important.

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I recommend consuming 1-1.5 g protein per pound of lean bodyweight as a minimum to prevent muscle breakdown. The rest of your daily calories can then be made up of carbs, fats and additional protein.

I would advise a macro breakdown of 20-25% fats, 35-40% carbs and 40% protein all year round unless you’re a performance athlete, in which case you will need to fuel your body with a greater amount of carbs. If you’re on a cutting diet, go for 20% fats, 30% carbs and 50% proteins.

Select foods that benefit your body, rather than merely fit your macros. Pick nutrient-rich foods over processed foods, good fats over hydrogenated fats, and don’t forget to include plenty of fibre.

It’s sensible to spread your food intake throughout the day to manage insulin levels and stop energy crashes, particularly if you’re training or active during the day. Eating little and often can also help to speed the metabolism by constantly “fuelling the fire”.

CHEATS AND TREATSOne of the main problems of opting for a healthy lifestyle way of eating is coping when you are out and about. Finding ways to socialise without ruining your efforts is difficult. Restau-rant and convenience foods are often not conducive to a fitness lifestyle, so it’s important to plan ahead.

Most people have regular cheat meals planned into their diet to keep

sane, allowing them to have a little of what they like and keep sociable. Cheat meals are a good way of mixing up the routine, giving the body something different so it doesn’t adapt to a long-term lower calorie diet.

If you’re training hard it’s a good idea to maximise your cheat meals by choosing foods higher in carbs and lower in fats to replenish muscle glycogen stores. But remember, just because it’s called a cheat doesn’t mean you didn’t eat it.

As a general rule, if you’re eating well 80% of the time you can afford to make a few exceptions. If you plan ahead and schedule your cheats, unless you’re very close to a physique show or event, you should never need to take a Tupperware box of chicken and broccoli to a friend’s wedding or other social gatherings.

Sustaining a new, healthy lifestyle just needs a little common sense. If you make the right choices in a restaurant by opting for grilled meats and fresh vegetables, staying away from oils and sauces and knowing what you’re ordering, then it’s pretty easy to go out for a meal every so often.

The secret to success in adopting this way of eating, rather than just going on a diet, is enjoying what you eat and not thinking about what you can’t eat. Once you start to cut out processed foods and excess sugars you will begin to appreciate the taste of fruits and whole foods.

However, if there is a certain food you really love then make sure you still have it occasionally. And don’t eat foods you hate just because you’ve been told they’re good for you. Find foods you like that fit your lifestyle.

Try to remember that food is fuel for your body to look and feel good. The benefits of eating well—optimum health, having a body you are proud of etc.—far outweigh the satisfaction of eating high-fat, high-sugar foods. M&F

Michelle Brannan is Britain’s first IFBB pro bikini competitor. She won last year’s British Grand Prix, placed second at this year’s IFBB Nordic pro and competed at the Bikini Olympia in Las Vegas in late September.

“ I WOULD ADVISE A MACRO BREAKDOWN OF 20-25% FATS, 35-40% CARBS AND 40% PROTEIN”

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KINGSSTRENGTH

In this new series, we’ve brought the two kings of strength together for a roundtable discussion in which they share the secrets to

getting a stronger physique. This month, they discuss the importance of tightness.

MUSCLE & FITNESS: Any serious strength athlete knows that tightness is the key to strength yet many gym rats don’t. Can you explain why it’s important to be able to get tight, if you want to get strong?

PAVEL TSATSOULINE: Tension is strength, it’s as simple as that. A muscle produces force by tensing.

Tensing stabilising muscles fires up the prime movers. Through the phenom-enon of irradiation this tension spills over. It’s especially obvious when you tense your abs, glutes, and grip. Test this on the basic barbell curl; I guarantee that you will immediately and noticeably get stronger.

All elite lifters learned to get extremely tight early in their careers. Some are born athletes and figured it out naturally. Others have been coached

or watched the champs and copied what they saw.

ANDY BOLTON: Exactly. Here’s an example of how to get tight—and, therefore, lift the most weight you are capable of—when bench pressing:

Assume your bench press set-up, and do the following:

Drive your heels into the ground as hard as possible. Force your knees out as hard as possible. Squeeze your glutes as tightly as you can. Flex your lats hard. “Death-grip” the bar.

Now, while keeping that level of tightness, unrack the bar and perform your set. You will be stronger.

M&F: Tightness also makes you safer when you lift weights. Can you explain that?

PT: It works the same way that tensing your stomach protects you from a punch. In addition, tensing before you get under the bar takes the slack out of your

tendons. Lifting a heavy barbell is like towing a trailer—you need to take the slack out of the cable before hitting the accelerator. Incidentally, Russian studies show that this pre-tension increases strength by up to 20%. That’s due, in part, to a psychological feeling of lightness and invincibility.

AB: Many lifters injure their lower backs when performing squats, deadlifts and military presses. To avoid doing this, lift with a neutral spine and get as tight as possible to maintain that neutral spine. Focus on flexing your glutes, lats and abs as hard as possible. Do this properly and you cannot lose neutral spine.

M&F: How can we learn to tense up?

PT: Practise. Tension is a skill. Ernie Frantz, a powerlifting legend, used to practise tensing his whole body throughout the day. There are many sophisticated techniques that teach you to get tighter and tighter. I have researched the topic and experimented for almost two decades.

WHY TIGHTNESS IS THE KEY TO GETTING STRONGERANDY BOLTON AND PAVEL TSATSOULINE ARE TWO OF THE WORLD’S PREMIER STRENGTH EXPERTS. BOLTON WAS THE FIRST MAN EVER TO DEADLIFT 1,000 LBS IN COMPETITION. TSATSOULINE IS A FORMER SOVIET SPECIAL FORCES INSTRUCTOR AND CONSULTANT TO ELITE UNITS OF THE US MILITARY AND LAW ENFORCEMENT.

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A researcher, Bret Contreras, compared the recruitment of various muscles of the midsection in the traditional plank and in the plank I designed. The EMG (electromyography) measurements showed that the latter activated the internal obliques, the abs, and the external obliques 200%, 300%, and 400% respectively. In the book Deadlift Dynamite, that Andy and I co-authored, there are detailed descriptions of this special plank.

AB: One of the big mistakes I see—even from accomplished lifters—is perform-ing all their warm-up sets with sloppy, loose form. This ingrains bad habits.

To really learn how to get tight, treat every set as if it were a one-rep max. Even your lightest warm-up sets. This gives you many sets in every workout to practise getting tight.

M&F: Two exercises frequently recom-mended for teaching tightness are the double kettlebell front squat and the kettlebell bottoms-up press. What are your thoughts on these exercises?

PT: The double kettlebell front squat is a great tension teacher. Due to the particular load placement, the lower back muscles don’t have much leverage to stabilise the spine and the diaphragm and the abs have to take over. Some of you strong guys might sneer that kettlebells are too light for squats. Well, go try it.

1,200-pound squatter Donnie Thompson has found 3x8 with a pair of

88-pound kettlebells sufficient. In this case, it isn’t about the weight but its placement. And no, the barbell front squat does not have the same effect because, as Dan John has pointed out, it “stacks” the weight nicely on top of the skeletal structure. So use two kettlebells.

AB: There’s a young guy I know who can bench 240 kg raw. He’s a monster. But when he tried the single arm kettlebell bottoms up press he was surprised to find he could only do 24 kg for a couple of very shaky reps. This showed he didn’t know how to get as tight as possible. If he worked on it, and learned to generate maximal tension, he’d bench even more weight—a scary thought.

Here’s how you perform the exercise: Simply press a kettlebell overhead, but do it with the cannonball above the handle (not with the cannonball resting of the back of the forearm as a kettlebell is usually pressed). This makes it really unstable. To stabilise the weight you must tense every muscle in your body extremely hard. It’s quite a challenge.

As a bonus, and for reasons beyond the scope of this article, it’s also a very safe press for the shoulders.

M&F: Many lifters are constantly searching for the “perfect training programme”, but we all know that doesn’t exist. Can you give us your most foolproof programme for building strength and muscle?

PT: It has to be powerlifting-style cycling. Former powerlifter Bill Starr recalls

how periodised Russian weightlifting programmes made their way into the United States in the sixties. “Out of this rather complicated system…came a much simpler form of the same idea.” The simple idea was starting light and building up to heavy lifts in a linear fashion while simultaneously reducing the volume, then backing off and starting again after competition. That was the American way of abiding by Prof. Matveyev’s tenets of periodisation. This practice would become known as “cycling”. Many top lifters, Andy included, have broken seemingly impossible records by following this deceptively simple methodology.

If mass rather than strength is your goal, the answer remains the same.

AB: I agree 100%. Cycling built my 1214 lbs squat and helped me to become the first man in history to deadlift over 1000 lbs.

Here’s an example of how it works. Let’s say you have a 3-rep max on the bench press of 120 kg. You want to run a six-week cycle and set yourself the goal of pressing 125 kg x 3—a solid gain of 5 kg.

HERE’S YOUR CYCLE:

Week 1: 100 kg x 3Week 2: 105 kg x 3Week 3: 110 kg x 3Week 4: 115 kg x 3Week 5: 120 kg x 3Week 6: 125 kg x 3 (a new personal record)

It goes without saying that you perform several warm-up sets before your top weight. If you like, you can add a second top set using 90% of the top set weight. For instance, on week 5, you’d perform 120 kg x 3, then rest 3 minutes. Then do 107.5 kg x 3. M&F

Andy Bolton is a multiple world champion powerlifter and world record holder. He was the first man to deadlift more than 1,000 lbs. andyboltonstrength.org

Get more tips on improving strength from Andy Bolton’s e-books. Go to muscle-fitness.co.uk/andybolton

Pavel Tsatsouline has trained elite military forces in Russia and the United States and is credited as the man who popularised the kettlebell in the West. For more information visit: strongfirst.com

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COACH’S CLINICBY ANDY SHELTON

HEAD OF SPORTS SCIENCE & STRENGTH AND CONDITIONING COACH AT LEICESTER TIGERS

T his month, in my final regular column, we’ll move away from the physiological factors of performance to look at one

of the most overlooked and underrated areas of sports science—psychology.

Until recently, athletes and coaches viewed sports psychologists with more than a little scepticism. But the cynicism has subsided. Sports psychologists have dropped the long words and laboratory-based models and now tend to stay under the radar and work closely with coaches to guide individuals or groups through behavioural changes that yield tangible benefits.

Let’s start by looking at the basic principle that psychology affects performance.

Everyone has days when things just don’t go right at the gym. Usually, they can be brushed aside as a one-off and you just carry on as before. But sometimes it happens again and again. Then you tear up your well thought out, proven training plan and blame everyone and everything but the most obvious factor—you.

On the other hand, sometimes you get to the gym and lift personal best

PSYCHOLOGY AND PERFORMANCE

after personal best. A couple of hours go by and you’re still flying.

What’s going on here—why do these apparently unexplainable peaks and troughs occur? And, more importantly, how can we maintain the peaks for longer while avoiding the troughs?

BRAIN POWERPsychology plays a massive role in our ability to train. Muscles are driven by the brain, except when certain reactions to pain—born from our survival instincts—bypass the brain.This response enables our muscles to begin the contraction process.

It’s no surprise then that when we experience psychological disturbances caused by any of a number of stress factors, such as lack of sleep, poor nutrition, abnormal life stress and inadequate recovery from training, there is often a knock-on effect on our physiological output.1 Whether this is due to chemicals called neurotrans-mitters, hormonal factors or something else entirely is still up for debate.

Neurotransmitters are chemicals that transmit signals from the nervous system to other areas of the body, including our muscles.2 If these are

either reduced in number or have other chemicals competing to dampen or block their signals, the level of muscle contraction will decrease.

Hormonal factors affected by our psychological well-being may also play a part in performance. Reductions in pre-exercise free testosterone levels can be brought about by chronic inadequate recovery, which reduces our ability to produce force. (Shelton and Gleeson, unpublished research.)

WHAT DOES ALL THIS MEAN? Our psyche is comprehensively entwined with our muscles. In that case, when you’re not feeling quite right you should just stop training, right? Wrong! Unless you’re seeing a continued decrease in performance over a few weeks or months, cessation of training can have an even more detrimental effect than continuing.

Let’s use a practical example. Today is one-rep max squat day but you’ve slept badly, had a nightmare journey to the gym and have missed a meal. Are you going to be able to peak for this session and perform a personal best squat? Probably not. Could you move


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If you have missed any of the Coach’s Clinic articles, you can buy back issues in print at www.weidermailorder.com/4-backissues or as a digital edition at https://dig.muscle-fitness.eu

Andy Shelton is the head of sports science and a strength and conditioning coach at Leicester Tigers Rugby Club.

REFERENCES1. Cardinale, M., Newton, R. & Nosaka, K. (2011) Strength and Conditioning: Biological Principles and Practical Applications. Wiley-Blackwell: Sussex.2. McArdle, W. Katch, F. & Katch, V. (2007) Exercise Physiology: Energy, Nutrition, and Human Performance. Lippincott Williams & Wilkins: Philadelphia, PA.3. Noakes, T. (2001) Neural control of force output during maximal and submaximal exercise. Sports Medicine, 31, 637–650.4. Anderson, K. (1990) Arousal and the inverted-U hypothesis: A critique of Neiss’s “Reconceptualizing arousal. Psychological Bulletin, 107, 96-100.

the session to later in the week and work at 80% for reps of five today? Yes. Should you? Maybe.

What if in four weeks’ time you’re competing in a powerlifting competi-tion and everything is going well but the night before the contest you sleep badly, have a nightmare journey to the gym and miss breakfast? You’ve got to compete and you’d be much better prepared if you could bank on a little adrenaline, safe in the knowledge you’ve done it before in training.

When we apply the above theory to endurance-based exercise the science becomes a little clearer. When we exercise vigorously, sensors in the body detect alterations in pH, tempera-ture, oxygen, and carbon dioxide levels, among other things. Substances leading to the sensation of tiredness, fatigue, and pain in the muscles have led a number of progressive scientists to conclude that if everything we feel through the body is a signal to the brain then fatigue is an emotion, and emotions can be controlled.

Frequently exposing yourself to an emotion reduces its effect on your psyche. Think about when you were a

child and the excitement you used to feel before Christmas, for example. As you age, and your psychology devel-ops, the level of excitement you feel before such an event is reduced. The same effect occurs with fatigue.

Even with all the will in the world to continue exercising, as the perception of discomfort (fatigue etc.) increases the desire to carry on lessens. This is a survival mechanism—why would you want to continue training and risk injury to your muscles, which you need to catch prey or avoid being caught yourself, when you’re not actually in danger? A brain process known as the central governor is believed to control this by causing the feeling of fatigue to make you stop and help prevent injury.3

By continually exposing yourself to and progressively overloading any exercise you can extend the amount of time you can work at high intensity before fatigue sets in.3 This can allow individuals with poorer physi-ology to outperform those better endowed, although winners of elite endurance events are likely to be strong in both areas.

CHOKING IN SPORTIt’s clear that psychology affects the performance of the muscular system and that we are able to affect our psychology. But what else affects performance from a psychological standpoint?

One of the best-known inhibitors is “choking”. Why does an athlete of high technical ability fail to perform a basic task just because the outcome has a higher perceived importance this one time?

To use a famous example, why do footballers (usually English) fail to score from 12 yards during a penalty shoot-out when the net would bulge if they took one during normal time? One possible explanation is the inverted-U hypothesis.

The inverted-U hypothesis states that each individual has an optimal level of arousal for any given task. Too low and you’re unable to concentrate fully or produce the forces required in

the time available to you. Too high and you’re unable to perform due to shaking caused by increased neural drive, or again through inability to concen-trate—often termed “red mist”.

Could choking be due to a height-ened level of arousal? Can knowing the effect of one event on the outcome of a game affect your arousal levels so much you’re unable to perform tasks you’d otherwise perform to a high standard seemingly without thinking?

Arousal levels, drivers of arousal and ways in which we can affect them have been studied for a number of years and the simplest and most effective way of reducing the risk of over-or-under arousal is practice.4 High quality, specific practice correlates directly with performance under pressure—being sure you have covered all the bases leads to a widening of the inverted-U enabling optimal perfor-mance even at high levels of arousal.

This is worth thinking about next time you hit the gym or add fuel to your body. The exercises you choose, the food you eat and the recovery you give yourself all affect not only your physiology, but also your psychology. And it all happens without you even realising! M&F

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Richard Tidmarsh is the owner and lead trainer of Reach Fitness London in Clapham. He also puts rugby internationals through high-octane functional workouts. Visit www.r4reach.com and follow him on twitter @RichTidmarsh

RICHARD TIDMARSH, WHO GETS BRITISH UFC STAR JIMI MANUWA IN SHAPE, CONTINUES HIS SERIES ON THE FIGHTER’S KEY EXERCISESPHOTOGRAPHY BY STEVE MITCHELL

WHAT IT IS: Two-footed plyometric jump

WHY HE DOES IT: Plyometric drills play a big part in my design of Jimi’s strength and conditioning programme. They require the muscles to exert maximum force in the shortest time possible, which increases power and speed. Usually performed using only body weight, they force muscles to move from extension to contraction as quickly as possible, which makes you more explosive.

HOW TO DO IT: Create a four-foot high obstacle. Here I use two soft tackle shields. Jump over the obstacle, landing softly, and jump back as quickly as possible. You should power off the floor with minimal use of squatting. Instead, use your arms to generate power and lift your legs high as you cross the barrier.

Control your landing and power up again. You need to twist in mid-air to land in the correct position to perform the next jump straight away. Jimi does six repetitions, which is 12 jumps in total, before resting. He usually does five sets.

THE BENEFITS: The proprioception required to control the exercise improves balance and agility and enables you to quickly transfer movement and energy from one direction to another. This helps Jimi kick and punch more powerfully, even when he is off balance and fatigued.

You can include plyometric drills in strength sessions. I like to put the two-footed jump straight in after a compound lift, such as a back squat, to create a realistic overload effect in Jimi’s training. Or, I sometimes create workouts that feature only upper and lower body plyometric exercises to develop conditioning. M&F

TIP

The trick is to think one step (or jump) ahead! Try jumping sideways over the obstacle, without

twisting, if you want to make it harder.


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We examine the critical active ingredients in various sports supplements. We award high marks to those with existing supportive data, real-world results and innovation in formulation. Here we put AFFORDABLE SUPPLEMENTS RAGING BEAST under the microscope.

UNDER THE MICROSCOPETAKING A PURELY SCIENTIFIC LOOK AT THE BEST PRODUCTS IN THE WORLD OF SPORTS SUPPLEMENTS

BY JIM STOPPANI

ARGININE MATRIX is a combination of L-arginine, arginine alpha-ketoglutar-ate, and arginine ethyl ester. Arginine is an amino acid that is the most critical element in boosting nitric oxide levels. That’s because in the body, nitric oxide is produced directly from arginine. Taking a nitric oxide booster, such as arginine, before workouts has been shown to boost blood flow to the working muscles and increase muscle endurance and strength. It also increases the muscle pump, which can lead to long-term growth. Another

benefit of taking arginine before workouts is its ability to increase growth hormone levels. It does this by inhibiting the hormone somatostatin that normally inhibits growth hormone production. With less somatostatin there is more growth hormone pro-duced, which can help with muscle growth and fat-burning during work-outs. RAGING BEAST uses a combina-tion of different forms of arginine to help increase the amount of arginine absorbed and utilised by the body. GRADE: ��

REASON: Numerous clinical studies support arginine’s effectiveness for boosting both nitric oxide and growth hormone levels.

CITRULLINE MALATE is an effective nitric oxide booster and a powerful energy promoter. That’s because it consists of the amino acid citrulline and malic acid (malate). Clinical studies suggest that citrulline is a more effective nitric oxide booster than even arginine. This is counter intuitive to many since arginine is the direct precursor to nitric oxide in the body. However, arginine is broken down in the body by the enzyme arginase in the

intestines and liver. Citrulline, on the other hand, does not get broken down by arginase and goes directly into the bloodstream where it is converted into arginine and then nitric oxide. Citrulline also helps to remove ammonia from the body. Since ammonia can induce muscle fatigue, keeping its levels low helps to stave off fatigue during intense workouts. The malic acid further aids fatigue reduction and energy production. This energy metabolite helps the body to convert the lactic acid that’s produced during workouts into usable energy. Clinical studies confirm just how effective citrulline malate is. Subjects supple-menting with it report less fatigue, and actually show higher energy produc-tion and faster recovery rates between bouts of exercise.GRADE: ��

REASON: Impressive research in humans supports the ability of citrulline malate to increase nitric oxide levels, boost energy production and delay fatigue.

CREATINE MATRIX is a combination of creatine monohydrate and creatine ethyl ester. Creatine is one of the most popular and effective sports supple-ments sold today. It has been shown in countless clinical studies to signifi-cantly increase muscle growth, strength gains, muscle endurance, muscle power, and even provide numerous health benefits. Creatine monohydrate is the tried and tested form of creatine on which the majority of the research on creatine has been done. This form is proven in hundreds of studies to work well to increase muscle size and strength. Creatine ethyl ester is creatine with an ester group attached, which can enhance creatine’s ability to pass across cell membranes to make it easier to be absorbed by the intestines. Taking a product that has a variety of forms of creatine, such as RAGING BEAST, may help your body better absorb and utilise the creatine for better results. GRADE: ��

REASON: Creatine has hundreds of studies and decades of anecdotal


�� Outstanding scientific research on humans available

RATINGS

�� Solid research available; anecdotally effective�� Not much human research available but premise is sound

proof supporting its effectiveness. Taking it in different forms may optimise its results.

BETA-ALANINE is one of the most critical amino acids to take before workouts. It has been shown in numerous research studies to boost muscle strength and power, as well as muscle endurance, and the research continues to mount in support of its effectiveness. Beta-alanine works in the body by joining with the amino acid histidine to form the dipeptide known as carnosine. It’s carnosine that actually provides all the benefits of supplementing with beta-alanine. During exercise, carnosine prevents the inside of the muscle fibres from becoming too acidic. High acidity in muscle fibres causes weaker muscle contractions and fatigue. By prevent-ing this, high carnosine levels in muscle allow you to train with more strength, intensity, and endurance. Research confirms that this not only improves muscle strength, but also enhances muscle growth and even fat loss.GRADE: ��

REASON: Beta-alanine has more than enough research to suggest that it is an essential supplement to take before workouts for anyone interested in improving their muscle strength, muscle endurance, muscle size, and body composition.

TRIMETHYLGLYCINE (TMG) is a modified amino acid that is also known as betaine. It is simply the amino acid glycine with three methyl groups attached to it. These methyl groups provide numerous benefits in the body, such as enhancing liver health, promoting joint recovery, aiding cardiovascular health, boosting mood, as well as increasing muscle size and strength. In fact, research shows that subjects supplementing with betaine experience a 25% increase in muscle strength and power. Although it is still unclear how betaine works to aid performance, one theory is that this is due to its ability to increase the body’s own production of creatine. However, research also shows that it increases

growth hormone and IGF-1 levels, while simultaneously lowering cortisol levels during workouts.GRADE: ��

REASON: Recent research studies and anecdotal reports confirm TMG’s effectiveness for increasing muscle strength and power, making its popularity as a bodybuilding supplement soar.

COENZYME Q10 (COQ10) is also known as ubiquinone because of its ubiquitous distribution throughout the body. CoQ10 works as a coenzyme that assists reactions that produce adenosine triphosphate (ATP), the major energy currency of all cells in the body. Research shows that supplementing with CoQ10 blunts fatigue during exercise and results in quicker recovery between bouts of exercise. In addition to aiding endur-ance, CoQ10 may also aid muscle growth and strength. One study reported that subjects taking CoQ10 increased their amount of fast-twitch muscle fibres, which are the ones that grow the biggest, fastest and strong-est. Another study showed that taking CoQ10 before workouts protected muscle cells from oxidative damage, which protected their integrity and could enhance muscle recovery following intense workouts. The most recent study reported that high calibre athletes taking CoQ10 were able to increase leg muscle power better than those taking a placebo. GRADE: ��

REASON: CoQ10 is an important nutrient to take due to the fact that it is critical for energy production, not to mention its ability to boost heart health and reduce the risk of cancers. Research also suggests that it can boost muscle endurance, muscle strength and even muscle hypertrophy. M&F

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We examine the critical active ingredients in various sports supplements. We award high marks to those with existing supportive data, real-world results and innovation in formulation. Here we put PRODIGY ULTRA PRE-WORKOUT MATRIX under the microscope.

UNDER THE MICROSCOPETAKING A PURELY SCIENTIFIC LOOK AT THE BEST PRODUCTS IN THE WORLD OF SPORTS SUPPLEMENTS

BY JIM STOPPANI

BETA-ALANINE is one of the most critical amino acids to take before workouts. It has been shown in numerous research studies to boost muscle strength and power, as well as muscle endurance, and the research continues to mount in support of its effectiveness. Beta-alanine works in the body by joining with the amino acid histidine to form the dipeptide known as carnosine. It’s carnosine that actually provides all the benefits of supplementing with beta- alanine. During exercise, carnosine prevents the muscle fibres from becoming too acidic. High acidity in muscle fibres causes weaker muscle contractions and fatigue. By preventing this, high carnosine levels in muscles allow you to train with more strength, intensity and endurance. Research confirms that this not only improves muscle strength, but also enhances muscle growth and even fat loss.GRADE: ��

REASON: Beta-alanine has more than enough research to

suggest that it is an essential supple-ment to take before workouts for anyone interested in improving their muscle strength, muscle endurance, muscle size, and body composition.

AGMAPURE is a trademarked form of agmatine sulphate, a salt of agama-tine, which is a breakdown product of

the amino acid arginine. Whilst arginine is a well known nitric oxide booster, it appears that agmatine may boost nitric oxide levels even better. Agmatine also works in the body as a neurotransmitter, which means that taking it before workouts can help to boost muscle strength and training intensity by ramping you up and creating stronger muscle contractions. It has also been shown to increase insulin production. Insulin is a powerful anabolic hormone that increases muscle growth and also further dilates blood vessels. Agmatine can even blunt pain to help you train further past the pain barrier and complete more reps during workouts. Plus, evidence suggests that agmatine may even increase levels of the anabolic hormones testosterone and growth hormone, which are both critical during workouts for greater strength and muscle growth. While many agmatine products are contaminated with the impurity putrescine, AgmaPure is created through a fermentation process that minimises the putrescine-related impurity.GRADE: ��

REASON: Agmatine has so many positive reviews that it is now being called “super arginine”. However, there is currently little research on its ability

to raise nitric oxide levels and enhance muscle strength and endurance.

CREATINOL-O-PHOSPHATE may sound like it’s a form of creatine, but it is actually a different molecule altogether. Also known as COP, creatinol-O-phosphate was originally developed as an injectable drug for patients with cardiac insufficiency. Like creatine, creatinol-O-phosphate can also increase muscle strength and endurance. There are numerous possible mecha-nisms by which creatinol-O-phosphate may work to provide these benefits. For instance, it has been shown to increase levels of adenosine


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triphosphate (ATP), an energy-bearing molecule found in all living cells. This ability of creatinol-O-phosphate to increase ATP levels in muscle cells may be due to its actions as an intracellular buffer, or, it may be due to its ability to stabilise cell membranes, or, it may be because it acts as a phosphate donor. This is similar to how regular creatine works: by donating phosphates to adenosine diphosphate (the break-down product when ATP is used for energy) more ATP can be regenerated quickly. GRADE: ��

REASON: Although there is some older research on the injectable form of creatinol-O-phsopahate used for heart patients, there is little research, if any, providing any evidence of the perfor-mance benefits of the oral supplement form. However, anecdotal reports are fairly positive.

N-ACETYL-L-TYROSINE is a form of the amino acid tyrosine that provides all the benefits of regular L-tyrosine, but is more bioavailable. The acetyl group attached to the tyrosine molecule enhances its absorption and utlisation by the body. This particularly facilitates tyrosine’s ability to pass through the blood-brain barrier and enter the brain, where it performs much of its work to increase energy, mental focus, mood, fat loss, and muscle strength. This is all due mainly to the fact that in the body, tyrosine is used to produce numerous hormones and neurotransmitters, including dopamine, adrenaline, noradrenaline and thyroid hormone. GRADE: ��

REASON: Tyrosine has ample research supporting its effectiveness and this particular form of tyrosine is even more effective.

CAFFEINE ANHYDROUS is the most popular stimulant used today. Almost every effective preworkout product sold today uses caffeine in the formula. That’s because caffeine is well documented to boost alertness and performance. Research shows that when caffeine is taken before workouts

it significantly boosts muscle strength and endurance, blunts muscle pain and increases fat-burning. All this adds up to better workouts that produce greater results. GRADE: ��

REASON: Caffeine has a plethora of clinical studies and anecdotal reports that support its ability to boost athletic performance.

NARINGIN is a flavonoid compound found in grapefruit that is responsible for the characteristic bitter flavour of this fat-fighting fruit. Naringin provides several health benefits, such as inhibiting cancer-causing compounds, lowering cholesterol levels and increasing fat-burning in the body. Naringin also affects the way that certain nutrients and drugs are handled in the body. Generally speak-ing, it tends to increase the amount of certain nutrients and drugs, making their levels higher than usual and increasing their effectiveness. It is well known that naringin enhances the effects of caffeine (which is also included in PRODIGY) in the body and heightens its ability to keep you ramped up and focused during workouts, as well as encouraging greater fat-burning. The greater fat burning not only helps you get leaner, but it can also improve endurance by sparing muscle glycogen. If you are taking any medication check with your doctor before consuming products with naringin, epecially calcium channel blockers, sedatives, hypertension medications, cholesterol-lowering drugs, oestrogen, and allergy medications, as naringin is well known to interact with these types of medications. GRADE: ��

REASON: Naringin is well known for its fat-burning properties and for its ability to extend the properties of other ingredients, such as caffeine. M&F

HOTBOD

W ho says British beaches are boring? Heather Schofield raises the temperature at Lepe

beach, near Southampton, during what turned out to be a memorable year for her. Heather, the inaugural British bikini champion in 2011, was awarded her IFBB pro card after a string of strong international performances. M&F

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