Muscle Guru Vol 1 Issue 1

AU

I SS

E

LAUNCH ISSUE! FREE MUSCLE MAGAZINE

HIGH PROTEIN RECIPES

CHOOSING SUPPLEMENTS WHAT’S BEST FOR YOUR SPECIFIC NEEDS?

HOW TO BOUNCE BACK FROM A

MAJOR INJURY

d a o R e h On t erty h o D y n with To

How the CHEST pros do it! MASS LOUISE WHITE - THE DREAM BECOMES REAL AU SSI E MU S C L E GUR U | 1

chill, , e k a h s drink

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s k n i r D d n a s r a Protein B

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AU SSI E MU S C L E GUR U | 3

AUSSIE MUSCLE GURU PUBLISHER & MANAGING EDITOR Christine Envall NATIONAL SALES MANAGER Troy Bremner ART DIRECTOR & GRAPHIC DESIGNER Lisa Shotbolt EDITORIAL CONTRIBUTORS Branden Ray, Christine Envall, Chleo Van Wyk, Anne Tran, Ann Titone, TA Martin, Matt Legge, Tony Doherty, Josh Holderness, Kirsty Mitchell PHOTOGRAPHERS Alex Ardenti, Dan Ray, JM Manion, Chris Nicoll, Daniel Repeti COVER PHOTO Christine Envall by Chris Nicoll, Branden Ray by Alex Ardenti ADVERTISING Troy Bremner info@international-protein.com

Disclaimer: Opinions and viewpoints expressed in Aussie Muscle Guru do not necessarily represent those of the editor, staff or publishers. Responsible individuals or organisations with something valid and relevant to say will, whenever possible, be given the opportunity.

Reproduction of any material without written permission from the publisher is strictly prohibited. The acceptance of advertising does not necessarily imply endorsement of services or products.

4 | AUSSIE MUS CLE G U RU

Available online Click on your flag

Contents

42

REGULARS

FEATURES

8 Nutrition 101: Energy Values and Composition of Foods

12 Louise White IFBB Pro: The Dream Becomes Real

Get to know your protein from your carbs and everything in between.

10 Posing Workshop

18 Tips From A Pro

Front Double Bicep.

Master your opening pose.

16 Ask International Protein

Which protein is best for lean muscle gain & fat loss; Superior Whey or Protein Synergy 5.

34 How The Pros Do It

46 56

Louise shares her dedicated journey from Figure competitor to IFBB Pro Physique.

Q & A with Ann Titone, TA Martin, Branden Ray & Christine Envall about 3 key aspects of comp prep.

20 Tumeric For Resilience

A technical review of the Conventional V Sumo Deadlift.

50 Spotlight On

Amino Charged Banana Bread, Blueberry “Fat Burning” Cheesecake, Gluten Free Apple Cake.

60 Feature Supplement - Amino Recovery

Christine Envall shares her personal experience with full recovery from a detached tricep.

28 On the Road with Tony Doherty

Josh Holderness & Kristy Mitchell.

54 Recipes File

Matt Legge reveals the many health benefits of this well known spice.

24 Never Give Up - How to bounce back from a major Injury

46 Chleo’s Strength Talk

Top 5 exercises performed badly - and how they should be done.

Share Tony’s incredible experiences that was 2015.

38 Choosing Supplements

What’s Best for your Specific Needs?

42 Chest Mass

Build Shirt Stretching Pecs with Branden Ray.

Why is this the hottest supplement in recovery?

AU SSI E MU S C L E GUR U | 5

Christine Envall

Ann Titone IFBB PRO FIGURE

IFBB PROFESSIONAL BODYBUILDING

Christine Envall is one of the Founders and Directors of International Protein and is the chief formulator for all the International Protein products.

Christine holds a degree in Food Science & Nutrition and brings 25 years of experience is the food and sports supplement industries.

Christine is also an IFBB Pro Bodybuilder, with over 60 competitions and guest appearances in her resume, including the 2015 IFBB Toronto Pro title. Christine combines her practical experience of competition preparation with her scientific and nutritional knowledge in her articles.

Branden Ray

IFBB PRO MEN’S BODY BUILDING

Just call me B. Ray. I have been an IFBB Pro since 2010, winning my class at the NPC National Championships in the USA. Before turning pro, I won the NPC Jr. National Championships in 2007.

I live in Los Angeles and mostly train out of Venice Golds Gym, The Mecca. As you will see in this issue, and the corresponding issues, I have a unique training method with a knack for finding an exercise that can target any specific muscle on the body. I will teach you guys all of my tricks ;-)

In her late teens Ann suffered a life threatening car accident resulting in numerous broken bones, punctured lung, lacerated spleen and in a coma for two weeks. A few years following, and several pounds later… In her early 20’s I met a man who would forever change my life. Long story short, Ann’s boyfriend, an avid bodybuilder and now husband, got her training in the gym and cleaned up her nutrition.

This journey took Ann to her first competition in 2007 and ended with becoming a 6x figure champion and 5x Olympian with a top 4 placing in 2014.

In 2015, Ann’s old injuries reared their ugly head. The intense pain resulted in atrophy of her quad yet she was determined to finish what she started. With the supplementation of amazing International Protein products, primarily, Iso-Cuts, Amino Recovery and Glutamine and support from her incredible team, Ann walked away with my 6th Championship in Tampa, Fl. Ann is a firm believer that your body can achieve what your mind believes.

Ann runs a successful Personal Training company Championship Training and is a judge with the NPC USA. Ann and husband Jack Titone promote numerous NPC & Pro Bodybuilding shows in the Mid West USA.

Chleo Van Wyk (Ex&SpSc)

ANNE TRAN

About us

IFBB FIGURE CHAMPION & FOODIE EXTRAORDINAIRE

Anne Tran is an IFBB figure competitor and has been competing in figure since 2010 . The highlight of Anne’s career has been placing 1st at the 2013 IFBB Australian Amateur Grand Prix. Her most recent achievements include placing 2nd at the 2015 IFBB Australasian titles and the 2015 Australian Amateur Grand Prix. Outside of competing, Anne is a corporate lawyer and has been practicing law for 10 years. Anne also enjoys baking healthy protein treats. Check out Anne’s recipes on Instagram @protein_treat

AUSTRALIA’S STRONGEST FEMALE POWERLIFTER

Chleo is a head athlete rehab and performance coach at Inspire Health Brisbane. She is currently ranked as Australia’s strongest female.

Chleo holds a degree in Exercise and Sport Science, currently completing a Masters in Clinical Exercise Physiology, and has years of experience working as a strength and conditioning coach, personal trainer and allied health assistant in Cardiac Rehabilitation for QLD Health.

Chel’s best raw competition lifts are a 220kg squat, 132.5kg bench press and 232.5kg deadlift at 87kg bodyweight, for a 585kg total, biggest total achieved by a female in Australia . She currently holds the biggest totals in the under 75kg, 82.5kg and 90kg female divisions.

TA Martin IFBB PRO MEN’S PHYSIQUE

TA has an impressive competitive record; IFBB Men’s Physique Athlete 4th Place Open MP, IFBB Tournament of Champions (12/05/15) - 4th Place Open MP, IFBB Titans Grand Prix (10/17/15) - 1st Place Masters, IFBB Titans Grand Prix - 4th Place Open MP, IFBB Titans Grand Prix (4/11/15) 1st Place Masters, IFBB Los Angeles Grand Prix - 5th Place Open MP, IFBB Western Cup (1/10/15) - 7th Place Open MP, IFBB Pro Lou Ferrigno Legacy (11/22/14) TA started seriously training during 2005 by entering my first show overseas at the Pacific Wide Far-east Bodybuilding Competition in Okinawa, Japan. After a string of 1st place trophies, he decided to give NPC Mens Physique a try in 2011. In 2014 TA won the prize sword with a 1st place in F-Class at 2014 Los Angeles Grand Prix and went on to the NPC Teen, Collegiate & Masters Nationals that same year earning my IFBB Pro card with another first place win.

TA’s goal is to compete at the IFBB Arnold Classic, Men’s Physique International and obtain qualification to enter the most prestigious level of competition at the IFBB Olympia Showdown.

Matthew Legge

HEAD OF RESEARCH & DEVELOPMENT – ATP SCIENCE

Matthew has 20 years clinical experience as a Naturopath using Medical Herbalism, Nutritional Biochemistry, food therapy, and sports injury management techniques. Matt specialises in fatigue, pain, immune, hormonal disorders, body shaping and performance enhancement.

Matt has 15 years’ experience as an inventor, formulator, author, trainer and seminar presenter in the health and wellness industry. Having created many successful education and training programs, formulated many new products and introduced new ingredients and concepts to the marketplace; Matt has gained a reputation for being able to predict future trends and priorities in the health and wellness industry.

© JJAYO | DREAMSTIME.COM

Welcome to the first edition of

Aussie Muscle Guru

I

n this magazine we aim to provide insight into how elite athletes eat, diet, train and the mindset they apply to staying at the top and achieving their goals.

Aussie Muscle Guru is a magazine that strives to bring together a group of contributors who are part of the Australian weight training and fitness industry and who have the ability to put forward their no nonsense advice and share their practical approach to anything and everything associated with modern gym life.

This magazine proudly draws from Australia’s top bodybuilding and fitness competitors, Powerlifters and nutritional experts. Combined their range of knowledge spans decades and includes professionals with backgrounds in Food Science & Nutrition, experience working in Multinational food companies, Exercise Science and other Sports Sciences.

To ensure the content in Aussie Muscle Guru is relevant and up with the latest advances and techniques in the industry, we include input from our International Professional athletes.

With so many people embracing the Gym and Fitness Lifestyle, from members of 24/7 gyms and Crossfit centres, all the way through to competitive Amateur and Professional Bodybuilder’s, we believed there was a need for a knowledge based magazine filled with the building blocks to start, improve or complete your nutritional, weight training and fitness objectives, no matter what level.

Aussie Muscle Guru will be published every 3 months. Each issue will cover topics including Basic Nutrition, Training Tips, Strength Training, “How The Pro’s do it”, Tasty High Protein Recipes, Specific Supplement and Training articles. Along with Aussie Muscle Guru’s regular columns, each issue will feature top level Australian athletes and speciality topics. With each issue you, our reader, will be able to expand your knowledge base and become empowered to take control of your own progress, work out your own diet, know what and why to choose certain foods and supplements and understand why and how to perform the best exercises for your training goal.

At Aussie Muscle Guru, we believe the more you understand the better you will be. Only you truly know if you are giving 100%. A trainer or coach can give you the tips, but the heart ONLY comes from YOU. In this issue of Aussie Muscle Guru we meet Australia’s newest Pro Louise White (p 12), Learn from IFBB Pro and International Protein owner Christine Envall How to “Never Give UP” and deal with a major injury (p 24), Get Training Tips from IFBB Pro Branden Ray (p 18), learn about the health secrets of Tumeric (p 20), cook up some yummy protein treats (p 54) and go on the road with Arnold Australia Promoter Tony Doherty (p 28).

We look forward to taking this journey with you and thank you for reading Aussie Muscle Guru.

Christine Envall & Troy Bremner (Editors)

AU SSI E MU S C L E GUR U | 7

© DJAMA86 | DREAMSTIME.COM

Examples of Protein Foods How much protein is in 100g of a food? (remember; the number of grams per 100g = %)

Protein powder > 75% (unless a protein powder is over 75g/100g protein, it is a mixed food NOT a pure protein powder) chicken breast# 22% meats# 25-28% fresh egg white 11% egg white powder 80% cottage cheese 18% milk 3.5% soy milk 3.5% # Note: this is the amount per 100g of uncooked food. Because of the great variation in cooking methods, the composition of fresh/uncooked food changes greatly when cooked, so it’s best to measure the amount of a food before you cook it.

Examples of Fats

Oils (Olive, Canola) – 100% oil nuts almonds 56% peanuts 47% cream 35% hard cheese 34% Fats from nuts, seeds and mono-unsaturated oils, while containing the same energy value as fats from saturated fats like cream, cheese and fatty meats are a healthier choice.

8 | AUSSIE MUS CLE G U RU

Examples of Carbs # note: the amount of carbs will vary a lot from raw/dry weight to cooked weight. Always measure your carbs before cooking.

White rice# 77% bread 40% couscous# 71% ave. breakfast cereal 80% tinned beans 14% vegetables 2-5% fruit 5-20%

Polyols

Maltitol, Lactitol, Glycerol – ingredients like these would not be eaten on their own, but rather they are used to make other foods such as protein bars.

Fibre

psyllium, wholegrain products, fibre supplements, most fibre containing foods contain significant amounts of other nutrients, such as carbs, and possibly protein (chia seeds)

Nutrition

101

Sugars

dried fruit 50- 75% lollies 80 – 90% Dextrose >95%

Do not compare the sugar in fruit to the sugar in lollies…

Fruit has a lot more to offer in terms of micro-nutrients. Don’t eliminate fruit because of it’s sugar content.

Mixed Products

> yoghurt (protein/carbs, maybe fats) > cakes/muffins (carbs/ fats) – doesn’t matter how “raw” it is > fried meats (protein/fats) > chips (carbs/fats) > ice cream (fat/carbs) > weight gainers (protein/fats/carbs)

The energy value of Food is measured in kilojoules (kj) or Calories.

Calories are much easier to keep track of because of the lower numbers you have to count; 1 calorie (Cal) = approx. 4.2kJ so 100 Cal = 420kJ All foods are made up of one or more of protein, fat, carbohydrates and water.

Some foods also contain alcohol, fibre or are made using ‘sugar alcohols’

1 g fat

37 kJ (9 kcal)

1 g carbohydrates

17 kJ (4 kcal)

1 g protein

17 kJ (4 kcal)

1 g alcohol (ethanol)

29 kJ (7 kcal)

1 g polyhydric “sugar” alcohols (polyols)

10 kJ (2.4 kcal) *this actually

1 g dietary fibre

8 kJ (2 kcal)

varies depending on the compound

Energy Values and Composition of Food

AU SSI E MU S C L E GUR U | 9

© NOMADSOUL1 | DREAMSTIME.COM

FRONT

DOUBLE

BICEPS S

o you’ve busted your behind all over season to improve your physique.

Now you’re going into prep mode with the goal of presenting a new package to the stage. Well, don’t hate on all of your hard work and improvements made by posing incorrectly and not presenting your physique the best way that it can be displayed.

I’ve been to many shows where the best physique didn’t win simply because they could not pose. I’ve been to shows where a guy that wasn’t the biggest out posed a bigger guy and gave the illusion that he was just as big.

What I’m gonna do for you guys is break down the biggest mistakes that I see in each mandatory pose. Each issue I will go through the details of nailing every mandatory pose. The first up is front double bicep.

Everyone wants their biceps to pop and peak like Ronnie Coleman who was a genetic freak of freaks.

Yes we see top bodybuilders with some incredible peaks that look unreal…well because a lot of them are unreal. Let’s be honest.

10 | AUSSIE MUS C L E GU RU

Synthol is very popular and is the reason for a lot of the arms that boast 20+ inches. Remember this however, bodybuilding is all an illusion.

First things first, even though you are flexing a bicep, always pose from the ground up and don’t lose the flex in your legs when you pose your arms. This is a common mistake that people mistake when posing on stage. Always set your feet and once you do, keep that contraction of your legs no matter what you do with your upper body.

The second most important thing before you even flex your arms is your breathing. One of the biggest problems with posing is competitors not being able to control their breathing. In order to look big in this pose or any other mandatory pose, you want to take a deep inhale. As you inhale you want to bring your abs in. This process will expand your rib cage, lifting your chest and flaring your lats, all from a deep breath in.

Now don’t hold it….sort of. After bringing the air into your chest, keep your chest expanded as you exhale from your mouth. This is

coming from the diaphragm and will bring your abs in more.

If you don’t have the best peak genetically, or, even if you do, the one thing that will make your arms look bigger is to close the gap between your hands and your head. Ok I know you’re thinking “head”? Well, when you flex your bicep in the front double, bringing your hands closer to your head makes the arms appear thicker.

Try it in the mirror or take a pic.

Flex your arm to the point of maximum contraction stopping at about 90 degrees. Now do the same but bring your hands closer to your head and compare both pics. I guarantee your arms will look bigger in the latter pic. You still want to supinate your wrist as much as you can to really add to the peak.

Ok, we’ve nailed the first mandatory pose, only seven more to go! Next up, front lat spread.

Until then, hit those pull-ups and lat pulldowns so that your back is nice and wide and ready by the next Aussie Muscle Guru magazine.

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cus o f '’s uise ment o L It’s mmit her o c and has led BB IF that hieving c to a ue Pro iq t Phys s in jus u stat petitive m 5 co .” rs yea

12 | AUSSIE MUS C L E GU RU

LOUISE

WHITE

IFBB PRO l a e r s e m o c e b m drea

The

November 28th 2015 will always be a memorable day for International Protein sponsored athlete Louise White! November 28th was the date for the inaugural IFBB Amateur Olympia in Australia, held at the Gold Coast Convention Centre… and this would be the day when the determined and highly dedicated Louise realised her athletic goal of winning her IFBB Pro Card.

I

nterestingly, Louise’s first two competitive years were in Figure division. Her first show was in 2011, at the age of 32, with INBA, where she won her Figure division and was hooked from that moment!

“I loved the stage and knew I would be back.”

But what was it that led Louise to the stage in the first place. “I was always fascinated by amazing physiques as a young girl, I admired women like Rachel McLish and of course the classic physiques like Arnold, Frank Zane and Sergio Oliva.”

Louise was always active at school and had stints with swimming and figure skating. When she was 25 Louise discovered weight training. “I jumped around with sports as I could never find anything

that held my interest.

That changed when I found weight training of course!”

And so aside from Louise’s admiration for the sport, and natural affinity for weight training, she was encouraged to compete by a few trainers and people in the industry as they suggested her shape would be suited for figure. “I made the commitment to do a show to see what it was like and the rest is history!”

International Protein first met Louise in 2012 after she won the IFBB QLD state title in Figure.

Immediately Team IP recognised that Louise had a great physique and huge potential in the sport, but not in Figure. Knowing criteria can differ from state to nationals in the

bodybuilding world, we had a feeling Louise would potentially be marked down for her greater muscular development, but having taken the state title, Louise was fairly confident of a place at the Nationals.

“As I won the Queensland show in Figure I suspected I may place well at the Nationals, however that wasn’t the case. I placed fourth, and yes the feedback was that I had a little too much muscle thickness for Figure.”

Fortunately 2012 saw the introduction of a new division for

women called “WPD”, short for Women’s Physique Division. This division sits between Figure and Bodybuilding, recognising that many Figure competitors were, from the natural adaption to training, and/or their genetics, developing too much muscle for the division, while at the other end of the scale, many women who competed in Women’s Bodybuilding were finding it difficult to keep up with the rate of development of that division and were looking for something more suited to their physical genetics.

Louise was in no way deterred by her lower placing in Figure. “I took on board the feedback I received from the Judges and went with it. I knew I wanted to continue in the sport and take it as far as I could. I don’t do anything by halves!

It was my intention when I started competing to reach professional level. I knew I had found my passion.”

In fact, Louise had “de-trained” for the 2012 Figure Nationals, something that didn’t sit well with her. “Pulling back on the intensity of my training was not ideal for me personally. The idea of developing my physique and training with more intensity was welcome to me at the time.”

The decision to switch to WPD was easy and obvious for Louise.

It also made her more determined to reach the Professional level of the sport. She also recognised that changes were required to her training and nutrition to allow her to be competitive in this new division.

As Louise said, she doesn’t do things by halves, and she knew that while she was a bit too developed for Figure, there was still work to be done if she was to achieve Professional status in WPD. “I took 2013 off from competing to focus on developing my physique. In particular, my focus was on developing my upper body, particularly my back. I have always had legs, so developing my upper body has taken YEARS of hard work. I ensured my training focused on the areas that required it and supported my training with good nutrition and rest. I had been using International Protein’s supplements for years by this stage so this certainly helped my goals!

The training focus was most definitely not legs. When asked which bodypart/s do you consider your genetic gifts… the ones you can do anything and they 14 | AUSSIE MUS C L E GU RU

3.30am - 4am starts on weekdays: cardio, eat, train clients.

Work all day, weight training anywhere from 7 - 9pm. Go home, prep meals for next day.

still improve? Louise is quick to answer…

“My calves. I don’t train them and they need their own postcode!

I have always been quad dominant so don’t have any problem improving them either.”

The attention and focus is always upper body. “I have always had difficulty developing thickness in my back and biceps.” There isn’t one easy answer of how Louise approaches these body parts to get the results she wants, “I use a combination of techniques to ensure that the muscles are always responding to different stimulus.

“I was existing on about 4-5 hours’ sleep a night with a nap in the day sometime. Not ideal and I wouldn’t recommend it however sometimes balance goes out the window where there is a goal involved!”

I utilise giant sets, pyramid, drop sets, isometric holds, you name it. Of course deadlifting has been the king of exercises for back development!”

Louise accepted sponsorship from International Protein. As their products were already part of her regime, the sponsorship allowed her to access what she needed as well as try other products from the range she hadn’t considered previously.

Supplements play an integral role in Louise’s nutrition both during her prep and off season.

During prep I use International Protein’s Amino Charged WPI in Banana, Turkish Delight or Chocolate after training, N.O Ignition pre-workout, Amino Recovery BCAA’s and Glutamine intra and post workout. I use the same supplements on and offseason, I increase my intake of Amino Recovery and Glutamine during prep to support recovery and my immune system.”

The year off allowed Louise to make the necessary improvements, and she has continued to improve throughout 2014-2015. In fact, Louise has won every contest she’s entered since changing up to WPD. Louise always has the air of a winner and a physique to match, one which shows the work has been done during the prep phase. What is the mental secret behind that type of success? “I strive to enter a show with a winner’s mindset. This is not in an arrogant sense, however as an athlete you cannot allow doubt in yourself, or your ability, to enter your mind.”

It can be tough for people to adopt that mindset in this subjective sport, but knowing the work has been done in preparation for the competition allows Louise that confidence. When you take a look at her typical day getting ready for the recent Amateur Olympia, you can see it’s definitely not an easy routine, or one that many could follow. It also shows this determined woman’s single minded focus on her ultimate goal and the sacrifice’s she was willing to make to achieve that goal.

3.30am – 4am starts on weekdays: cardio, eat, train clients.

Work all day, weight training anywhere from 7-9pm. Go home, prep meals for next day.

“I was existing on about 4-5 hours’ sleep a night with a nap in the day sometime. Not ideal and I wouldn’t recommend it however

During prep I use International Protein’s Amino Charged WPI in Banana, Turkish Delight or Chocolate after training, N.O Ignition pre-workout, Amino Recovery BCAA’s and Glutamine intra and post workout. I use the same supplements on and offseason, I increase my intake of Amino Recovery and Glutamine during prep to support recovery and my immune system.” sometimes balance goes out the window where there is a goal involved!”

While this might seem like a grind, Louise has no issue with the training or the rigorous diet she needs to follow to get in condition for stage. “I am very intrinsically motivated. I love training and I love seeing what my body is capable of and the improvements that I can make both physically and mentally every time I compete.”

“I feel extremely blessed to be able to compete and training and diet is not the tough part for me.

Fitting work and life around the training and dieting is the tough part! I have been very focused for a few years - I’ve had no social life and haven’t even been on a date in more than two years.”

Not having a date doesn’t mean Louise doesn’t have support at her shows, or for her training. Louise is trained under the watchful eye of Trevor Leadbeater. Trevor is never far away on comp day. Another person I always look forward to seeing when Louise competes is her Dad, John. There is no doubt he is Louise’s biggest supporter, and as Louise puts it, “My Dad has been the best “Stage Mom” ever!”

Louise’s “amazing older sister Mish” is also a great support, “My family has been amazing and totally supportive since day one. I am blessed to have them.”

Louise describes her Dad, John, as a great role model. At 75 he still trains most days, and until recently competed in road cycle racing. She definitely attributes her sporting genetics to him.

So after all the hard work, all the sacrifice, and knowing your family, coach and sponsors are there supporting you, how does it feel hearing the other competitors’ name called out in 2nd and you realise you’ve won the Amateur Olympia and your IFBB Pro Card??

“A mixture between shock, elation and gratitude all at the same time! It was amazing, I think I was the happiest person on earth at that moment! It was awesome that you (Christine Envall) presented me with my trophy!

I know I was teary with joy, having watched Louise develop from the woman with a lot of potential in 2012 to the woman realising that potential in 2015. It was a proud moment being able to present Louise with her trophy on behalf of International Protein!

At the time of writing this, some two weeks after the competition, I wondered if the full reality of the win has sunk in “Not really! I am still waking every day and doing a little fist pump when I remember I won.

It’s a dream come true. I worked my rear off to make it come true.”

Now is the time for Louise to enjoy her win and start to look forward to 2016 and the new Pro chapter in her stellar career. The schedule has just been published, but at this stage she isn’t 100% sure which show will be her Pro debut, but “Most likely the Lou Ferrigno Legacy show in the US late next year.”

The Ferrigno Legacy is a relatively new but growing and well run show held at the beautiful Agua Caliente Resort in Palm Springs.

International Protein sponsored the show this year, where the product was well received by athletes and spectators. This would be a great show for Louise to transition to the Pro Stage.

“The competition is going to be fierce! I need to continue to improve to be competitive at Pro level that’s for sure.”

And when you hear Louise make that statement, you know she has already committed herself that making those improvements and is sure to make an impact.

ARTICLE BY CHRISTINE ENVALL AU SSI E MU S C L E G UR U | 15

k s A

INTERNATIONAL I often struggle to choose between Superior Whey and Protein Synergy 5 which one would you recommend for lean muscle gain and then as a diet protein between the two?

T

hat is a question we hear often.

Let me start by saying that for lean muscle gain, ANY protein from the International Protein range is suitable. All our proteins contain high levels of quality protein, with no unwanted ingredients or added carbs.

If you want to be specific about your protein, then Protein Synergy 5 is the best for lean muscle gain. Its formulation was designed to support muscle growth and keep the user in an anabolic (growth) state. The blend of Hydrolysed WPI, WPI, WPC, Egg Albumen and Micellar Casein provides a superior natural amino acid profile, and due to the unique absorption rates of each of these proteins, these amino acids are delivered into the bloodstream for a period of up to 8 hours. This ensures the optimal nutritional state for muscle growth.

16 | AUSSIE MUS C L E GU RU

When it comes to a diet protein, once again, Protein Synergy 5 is more suitable. The main reason is because it digests more slowly than the Superior Whey, so it helps keep the user feeling fuller longer, which may improve the chance of sticking to the diet. If hunger isn’t an issue, then nutritionally, while Protein Synergy 5 is slightly lower in fat, the overall significance in the diet is 4-5 calories per serve. Essentially, if what you want is a good quality whey protein that tastes great to use while dieting, then Superior Whey is also a great, and slightly more economical option.

If you really want a protein that will make a difference when dieting then the best option is ISO-CUTS. This product contains 8 ingredients to help support metabolism and increase thermogenesis (fat burning).

Complete Growth Formula Anabolic Effect. Whey, Egg and Casein proteins selected for their superior natural amino acid profile and unique absorption rates. This synergistic protein delivers a constant supply of amino acids for optimal muscle growth and high positive nitrogen balance.

Chocolate Truffle, Choc-Banana, Vanilla, Cookies & Cream, Strawberry and Turkish Delight flavours from leading International Protein stockists.

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TIPS FROM A

PRO TOP 5 EXERCISES

PERFORMED BADLY…

and how they should be done!

W

e all have seen it. You are focused on your next set and all of a sudden you look up and see someone doing an exercise that just leaves you scratching your head. It’s like....what magazine instructed you to kill yourself in the gym because that’s what it looks like you’re doing. I’ve seen a guy who looked like he has never been to the gym before load up a bar on his very first set with 315lbs and attempt a bench press. Needless to say, his rib cage almost shattered, and if I wasn’t looking and able to save him, the damage would’ve been a lot worse.

We’ve also seen people perform the worst form on certain exercises that not only make them unproductive but sometimes dangerous. As the saying goes, you want to leave the gym with sore muscles and not sore joints. This is my first rendition of the most common exercises that are done incorrectly. Here are the top 5:

1. LYING LEG CURLS Not only are hamstrings an afterthought for most after they punish their quads, but when they do them they half-ass the leg curl. It is so common that you see people turn their feet out while executing the lying leg curl for hamstrings. Doing leg curls with this flawed form will make you miss the meat of the hamstrings.

The proper way is to try to keep your toes in line with your shins. To add to the contraction, instead of lying fully on the pad (chest on the pad), hold your upper torso up by keeping just your forearms on the pad. This will totally isolate the hamstrings and prevent your hips from lifting off of the pad. When the hips lift off the pad it’s a sign that your lower back is coming into play. We want to totally isolate the hamstrings so leave the ego outside and lighten the weight too!

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2. BARBELL ROWS Oh this one exercise makes me cringe when I see people do it. Just because Dorian Yates did 315lb in his classic training video doesn’t mean that you have to do it. First off, standing at an angle of 45 degrees or more is too high and will only target your upper back.

The reason why most people cannot go parallel to the floor with their torso is because they complain of lower back pain...then lighten the weight! The lower back will not have to stabilize the weight totally if you’re using an amount that’s indicative of your strength and body mass, not Ronnie Coleman’s.

Now on to the row or what I call the snatch by the way some people do it. Snatching the bar with momentum will totally take the back out of a back movement which defeats the purpose. You want to row the bar up and start contracting every muscle in your back before the bar even hits your waist. To take the arms out of it, I kind of imagine shrugging with my entire back. That way I’m contracting from the very beginning of the row.

3. PREACHER CURLS

If your arm barely opens then you need to lighten the weight and use weight that allows you to use a full range of motion. This exercise is great for the lower insertion of the bicep which you totally miss unless you use a full range of motion.

4. SIDE LATERALS No a bird did not just fly into the gym. It’s just that guy with no delts that trains them every day doing side laterals with more weight than he can shoulder press. Side laterals are great for the medial head of the shoulders and capping off delts. The key is to simply lead with your elbows. Your hands should never be higher than your elbows and as you’re raising the dumbbells, turn your thumbs down as if pouring a drink.

Your elbows and hands should not go over shoulder height. To really pump the delts, do not pause at the bottom. Fire those fast twitch muscle fibers and grow.

5. SHRUGS This is the bread and butter for traps but your traps do not grow faster or get more pumped by rotating your shoulders. In fact you are subjecting your rotator cuff to unnecessary stress. Nor are you shrugging if you have to bend your arms and even your knees in a squatting motion each rep. Simply shrug straight up to an imaginary point behind your head and hold the contraction for an extra second or two.

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© KENISHIROTIE | DREAMSTIME.COM

ANTI-STRESS Turmeric reduces our stress response by reducing the severity of our stress triggers. Our body cannot afford to wait to see what our stress is before we react; just in case the inflammatory chemicals, or the pain, or the liver response or the immune response is activated because of poison or venom or getting attacked by a shark or something.

The survival systems in the body will measure how many immune or inflammatory chemicals are released in response to the trigger and launch an emotional stress response proportional to the perceived severity of the attack. If you have an exaggerated inflammatory, immune or liver response to triggers then you will have an exaggerated emotional stress response to stress too.

So Turmeric builds up in your body and works to dampen down innate defence mechanisms. It dampens down our immune response, it reduces the amount of inflammatory chemicals released; it calms down the liver changes.

By doing this it reduces the amount of stress your body thinks you are exposed to. Thereby reducing the amount of emotional stress you feel as you have less triggers for anxiety and panic. So it really is very clever because it is one of the only things that can reduce our stress response but isn’t a sedative or chemical straight jacket. If anything it improves vitality and energy. It just makes us tougher so we don’t over react to stress.12

INSULIN ACTIVITY AND OBESITY Turmeric improves insulin sensitivity and is a great ingredient to add to meals for insulin resistant syndromes such as type 2 diabetes, Polycystic ovarian syndrome (PCOS), metabolic syndrome and the associated obesity, acne, hirsutism and cardiovascular disease. it is one of the only things that can reduce our stress response but isn’t a sedative or chemical straight jacket. If anything it improves vitality and energy. It just makes us tougher so we don’t over react to stress. 5

NRF2 ACTIVATION IS FIRST LINE OF DEFENCE Turmeric activates the “resilient” gene NRF2. The NRF2 gene is powerful switch in the body. When you flick this switch it activates gene transcription to induce and create the most potent anti-inflammatory and antioxidant actions in the body. This improves our resilience and stops the degradation of our body structures when exposed to inflammation, oxidative stress, toxic exposure, poisons, allergies and intolerances. This is an extremely important therapeutic target for now and more so into the future as it can specifically help to protect us from xeno-estrogens, plastics, pesticides, pollution, and electromagnetic radiation from mobile phones and computer screens etc. 34 20 | AUSSIE MUS C L E GU RU

ARTICLE BY:

Matthew Legge

HEAD OF RESEARCH & DEVELOPMENT – ATP SCIENCE

COFACTORS TO IMMUNE SUPPORT MAKE DIETARY FATS HEALTHIER As an antioxidant turmeric protects oily structures such as cell walls, receptors and the mitochondria (energy warehouse of our cells) from damage and helps them to regenerate and repair. Turmeric even increases the amount of DHA in oily structures such as the brain! But it doesn’t even really contain any significant levels of oil; let alone enough DHA to work better than fish oil! Turmeric helps to efficiently convert dietary omega 3 oil linolenic acid into the active DHA, resulting in elevated levels of DHA available! Fish oil is famous because it naturally contains DHA and vegetable sources of omega 3 are often less efficient because they have to convert linoleic acid to DHA; well turmeric enhances this conversion and makes dietary oils work better. This is even more important for people who do not consume enough grass fed animal fats that supply EPA and DHA. 67

Turmeric is a very easy herb to work with as it seems to balance most processes in the body. If you analyse the effects of turmeric on the immune system, you will see again how powerful it is at removing burden from our body.

Turmeric is an effective antimicrobial with potent antibacterial and antiviral actions. It also dampens down the severity of allergies and intolerances (except salicylates; read on and I will discuss salicylates a bit later) and is potent tool to help those suffering with Autoimmune disorders. 8

WHAT WAS THAT ABOUT SALICYLATES? Salicylates are aspirin-like compounds found in a lot of herbs, spices, fruits and vegetables, nuts and seeds. A lot of the really healthy stuff. If it builds up in your body, you can start reacting to salicylates. For more information on salicylates to see if you are suffering now and what you can do about it; go to www.atpscience.com/?s=salicylates for more info.

Turmeric is absolute gold. Turmeric is a very powerful herb; so powerful that even the amounts used in foods is enough to reach an effective dose. It has very low toxicity at crazy high doses; so with the levels we are capable of eating in foods so it is really hard to get too much of this good thing.

Let me give you a basic run down of some of the health benefits you can receive from food doses of turmeric (Curcuma longa).

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Š KLENOVA | DREAMSTIME.COM

THERE IS SO MUCH MORE! But this goes to show just how useful this spice is as it can work on such a broad level to protect us from the stress of the world while working on such a deep cellular level; right down deep into our DNA, enzyme and gene activation.

SO WHAT DO I DO TOMORROW? Most people have turmeric in our cupboards at home; either as single yellow powder or as an ingredient in curry powders. It is readily available at grocery stores.

The active ingredient is yellow so if it is pure and yellow than it is probably the right stuff. Of course fresh is always best. Fresh turmeric contains some extra volatile oils (like fragrant essential oils of turmeric). These volatile oils are very important for absorption and activation of turmeric active ingredients. A lot of these fresh fragrant compounds are gone by the time you use the powder.

Certain turmeric extracts also preserve the volatile oil cofactors with the active curcuminoids to make sure it works as good as the fresh stuff so it is possible to supplement your diet with turmeric from capsules.

1 Benammi H1, El Hiba O1, Romane A2, Gamrani H3. A blunted anxiolytic like effect of curcumin against acute lead induced anxiety in rat: involvement of serotonin. Acta Histochem. 2014 Jun;116(5):920-5. doi: 10.1016/j. acthis.2014.03.002. Epub 2014 Apr 12.

2 Zhang L1, Luo J1, Zhang M1, Yao W1, Ma X1, Yu SY1. Effects of curcumin on chronic, unpredictable, mild, stress-induced depressive-like behaviour and structural plasticity in the lateral amygdala of rats. Int J Neuropsychopharmacol. 2014 May;17(5):793-806. doi: 10.1017/S1461145713001661. Epub 2014 Jan 9.

3 Zeng C1, Zhong P1, Zhao Y2, Kanchana K2, Zhang Y2, Khan ZA3, Chakrabarti S3, Wu L4, Wang J2, Liang G5.

Curcumin protects hearts from FFA-induced injury by activating Nrf2 and inactivating NF-ÎşB both in vitro and in vivo.

J Mol Cell Cardiol. 2015 Feb;79:1-12. doi: 10.1016/j.yjmcc.2014.10.002. Epub 2014 Oct 16.

4 Goel A1, Aggarwal BB. Curcumin, the golden spice from Indian saffron, is a chemosensitizer and radiosensitizer for tumors and chemoprotector and radioprotector for normal organs. Nutr Cancer. 2010;62(7):919-30. doi: 10.1080/01635581.2010.509835.

5 Ghorbani Z1, Hekmatdoost A2, Mirmiran P3. Anti-hyperglycemic and insulin sensitizer effects of turmeric and its principle constituent curcumin. Int J Endocrinol Metab. 2014 Oct 1;12(4):e18081. doi: 10.5812/ijem.18081. eCollection 2014.

6 Wu A1, Noble EE1, Tyagi E1, Ying Z1, Zhuang Y1, Gomez-Pinilla F2.Biochim Curcumin boosts DHA in the brain: Implications for the prevention of anxiety disorders. Biophys Acta. 2015 May;1852(5):951-61. doi: 10.1016/j. bbadis.2014.12.005. Epub 2014 Dec 27.

7 Ray Hamidie RD1, Yamada T2, Ishizawa R2, Saito Y3, Masuda K4. Curcumin treatment enhances the effect of exercise on mitochondrial biogenesis in skeletal muscle by increasing cAMP levels. Metabolism. 2015 Oct;64(10):1334-47. doi: 10.1016/j.metabol.2015.07.010. Epub 2015 Jul 21.

8 Prasad S et al. Curcumin, a component of golden spice: from bedside to bench and back. Biotechnol Adv. 2014 Nov 1;32(6):1053-64. doi: 10.1016/j.biotechadv.2014.04.004. Epub 2014 Apr 30.

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BASICALLY TURMERIC MAKES YOU TOUGHER. GOOD AS GOLD!

3 WAYS TO ADD TURMERIC INTO YOUR LIFE; 1. Doses as small as 1 gram (1/4 teaspoon) of turmeric is enough to get into the system.

Start adding turmeric powder to your foods. In soups, stews, sauces; or use as a spice blend or rub on meats etc.

2. This is a sneaky little morning shot recipe I made up; add 1 teaspoon of turmeric to 1 tablespoon of tomato paste and some black pepper.

Add hot or cold water and drink every day. This is a great way to load up on turmeric and lycopene (antioxidant particularly good for controlling hormones and protecting breast and prostate). I like tomato soup so I make mine with boiled water.

3. Add turmeric to omega 3 vegetable oils and use as salad dressing. Infuse linseed (aka flax), chia seed oil, mustard seed oil etc. with fresh turmeric to make a rich golden oil that contains the omega 3 building blocks with the essential cofactors. Add this to other ingredients to make a nice oil or vinaigrette.

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T

NEV E R GIV

here is never a good time to suffer a major injury like a muscle or tendon tear that requires surgery. Some athletes may never have to deal with this type of potentially devastating event, but if they do, how do they recover and get back to where they were? I’m not talking about the physical repair aspect, that’s for the surgeons to worry about.

I’m talking about the mental game involved in over-coming and even improving from a major set-back. How did I deal with the frustration and disappointment and get back on with the process?

Part of the key to getting over something like this is keeping a positive attitude. Looking forwards and not backwards is important to keep you moving in the right direction. You can’t afford to dwell on what happened. It happened. You can’t reverse time and wish you’d done something differently… read your body better, used a different training method, listened to what people were telling you. Yes, you can, and should, learn from past mistakes, but beating yourself up over it now isn’t going to help your healing process. You need to let go of where you were and focus on the road ahead. Depending on your injury there are going to be a number of steps between where you are now and where you need to be, which is back in the gym or doing the activity/sport you love.

Once you accept what has happened you should have two immediate goals. 1. To get your injury fixed (surgery if required) and 2. To get as much information about what is involved in terms of getting back to training. Information about what your injury was/ what physically has occurred, how it will be fixed, what to expect along the way and how long will the rehab take. All of this will allow you to mentally prepare and make a plan. This plan should be one that gives you a series of mini-goals to keep you focussed and on track.

Without a plan and a series of goals it is very easy to get discouraged, frustrated and basically lost.

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E UP

Christine Envall shares her story

From my own experience with a major injury, my tricep tear, thinking back to the moment the injury happened, I must admit I had a short phase of denial when I tried to convince myself (despite what my gut told me when it happened) that I’d be able to train through with some cortisone and make it to the show. I was 6 weeks out from my competition when it happened so I even stayed on my contest diet 3 more days until the Ultrasound report confirmed that there was no longer a triceps tendon attached where it should be!, this is all part of the road to recovery and a natural human reaction. Don’t allow yourself to get caught at this point or you’ll find it hard to move forward and recover.

© XMEE | DREAMSTIME.COM

There are many things to consider when working out what to do to rehab. You can opt to do nothing except the movements prescribed by your therapist to rehab the injury. However, you need to consider the impact of this on the rest of your body? On the one hand, the rest of your body is still working, but you can’t afford to create an imbalance by training the heck out of the parts of your body that aren’t affected. But on the other hand, you don’t want to lose all your fitness and you (your appetite and metabolism) are used to the extra energy burnt during training.

Christine Envall shares her story

I want to stress the importance of building the plan around what the surgeon or specialist advises and NOT what you might want after hearing what they had to say. It sort of froze my heart to hear, “No weights for 4 months after the surgery.” Oh, so you mean I’ll be back to normal training in 4 months? “No, that’s when you start to train again and take another 4 months to get back to where you were.” What?? While that sounds like a long time, trust me, it went fast. Well, maybe not month 3-4, but the rest does. The reason it did is because of those little goals and focussing my mind on what I COULD do, not what I COULDN’T do.

First thing out of surgery and they hit me with some more news… “You can’t actually bend your arm more than about 40o without stressing the repair… well, actually, you can’t bend your arm more than 40o period… even if you wanted to, it just won’t!!” Ok, having never had surgery for an injury before I wasn’t aware this would happen. I figured they’d stitch and bolt the tendon back on and away we’d go… In hindsight, this is actually a blessing and it gave me those little mini goals to achieve.

With any injury, the situation will be the same.

There will be a period of time before you regain normal movement of the area, and there will be a series of milestones that you need to achieve to get full and normal movement.

Getting back to what I COULD do… “The good news is, to help get movement back, do 10 sets of 3 reps of bending your arm in the 40o range of motion.”

Immediately I had something I could do. Whether it is a triceps, bicep, quad or any other kind of muscle injury, there will always be something you need to do to get the range of motion back in the joint. Doing exactly the exercises and movements I was told optimised my chance of a 100% recovery. Never doubt that you will have a 100% recovery, and by doing everything you should, it will ensure you do.

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© XMEE | DREAMSTIME.COM

In my case; anything that didn’t involve bending my arm!

I could do lateral raise and front raise movement for my delts and a cross up and pec-fly machine for my chest.

So that’s what I did. I created a little routine where with one arm I used no weight and the other I used a low weight (trust me, you don’t realise how much you need the counter weight of both sides to be able to do your normal weight on the good side!!). Obviously, 10 reps on low weight isn’t going to keep much fitness, so I chose to go to failure… which in this case meant up to 100 reps! 4 sets of 50-100 reps, no weight on the injured side, 3kg – 6kg on the non-injured side for shoulders definitely pumps some blood into the working muscle!

I’m not saying I didn’t drop a pile of size like this, but the muscles maintained a degree of fitness and made the transition back to full training a lot quicker and easier.

On the body-parts where it was impossible to use the injured side, I used the same high-rep, low weight program and selected exercises that could be performed on one side at a time. Most equipment can be used with one arm, from the back machines like iso-rows or cable rows to pushdowns for triceps and seated triceps machines. Again, the weight you can use on one side is very limited compared to both sides of your body so there is little risk of creating a major imbalance.

Putting it all together I came up with a little program that consisted of training the same body parts I normally would, and selected 2-3 exercises that were feasible and repped the hell out of them. By the time I’d done a few hundred reps per exercise, I discovered I’d been in the gym about the same amount of time as when I was doing more exercises and less reps, so mentally I felt a lot more satisfied than if I hadn’t gone to the gym at all.

I started this program about a week after the surgery, as soon as I felt recovered from the anaesthetic and stress of the operation. Each workout I pushed for more reps, not more weight. After a month when I was allowed to take the protective cast off and start to use the arm for basic things like lifting a coffee cup (even if I still couldn’t get it, or a spoon to my mouth!! Lol). I was amazed at how the bicep muscle, which had totally wasted through lack of movement) started to come back from these basic tasks. The focus at this time was also to regain the full range of motion… to be able to eat, brush my hair or even clean my teeth using my right arm. Each day seeing a small improvement made time go so quickly.

By the 3 month mark, everything felt normal and range of movement was 100%, so I was able to perform some un-weighted movements alongside the good arm during my weights routine. As I said, this month 3-4 is the hardest, simply because I felt ready to be able to lift again, but knew that in order to have the best chance of a permanent recovery, I had to listen to the surgeon and wait until the correct amount of time had passed. I kept thinking, “Is returning the weights a couple of weeks too soon worth potentially ending my bodybuilding career permanently?” And of course the answer was NO! 26 | AUSSIE MUS C L E GU RU

YOU CAN’T AFFORD TO DWELL ON WHAT HAPPENED

Christ in shares e Envall her st ory

SO AGAIN, WHAT CAN YOU DO? FIRSTLY EVALUATE YOUR MOVEMENT SITUATION. WHAT MOVEMENTS CAN BE DONE WITH MY INJURED BODYPART?

Christine Envall shares her story

Even though, like me, you may choose to be in the gym, which allows you to satisfy that need to train, you still need to be extremely aware that you most likely won’t be able to burn anywhere near the amount of energy you normally were prior to the injury. So here you will have to make another very important and conscious decision, and that is to reduce your food intake.

I HAD TO TAKE MY FOOD INTAKE LOWER THAN WHAT I’D BEEN DIETING ON FOR THE SHOW, WHICH REALLY SUCKS, I MIGHT ADD, BUT I DECIDED IT WAS GOING TO BE HARD ENOUGH GETTING MY FULL FITNESS BACK ONCE I COULD START TRAINING, WITHOUT HAVING TO ALSO SHED A PILE OF EXTRA WEIGHT. The goal of this type of calorie restriction is by no means to stay in the ‘contest shape’, the goal is just to not to let too many extra kg’s creep up, further stressing your already compromised fitness! I believe that while calorie restriction is mentally tough, it is a lot easier than dealing with body image issues, reduced confidence and depression that can be associated with excess weight gain at a time when you’re mentally vulnerable.

And while I hope this article has been informative to anyone who has suffered an injury, I truly hope that you never have to implement it yourself!

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© BEN GOODE | DREAMSTIME.COM

ON THE ROAD WITH

TONY

DOHERTY

got to see some of the biggest and best events in the world on every single continent. It makes me very proud of how far our sport of bodybuilding has come and the opportunities that it offers its devotees.

My first trip was in March, to Columbus Ohio for the big daddy of expo’s the original Arnold Classic.

In it’s 27th year it did not disappoint. Superstars everywhere, bigger crowds and excitement that has to be seen to be believed. Seeing the ageless Dexter Jackson win his record breaking 5th Arnold Classic title was the highlight of this amazing weekend. Arnold was in great form and drew the most amazing crowds wherever he appeared.

It was a rush home for our first Arnold Classic Australia. There was no time to waste and I hit the ground running. From the moment we landed it was go, go and go. It was an amazing weekend for everyone, our team, the fans, officials, sponsors, athletes, guests and attendees. I have never witnessed so much excitement for an event.

Greeting Arnold at the airport was an incredible start, with waiting media and a legion of fans he was here to work and took it all in his stride in his own gracious way, he didn’t miss anyone. From there it was a non-stop roller coaster of press conferences, dinners, meetings, events and exhibitions. We wanted to impress the Governor, so no stone was left unturned.

There were too many highlights to mention, however

I

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Well, I always knew that bodybuilding would take me around the world but I never could have expected what was in store for 2015

the standouts were: Dexter winning yet again, his 5th time in Australia, a record that will be very hard to beat.

Eddie Hall breaking the world deadlift record, with Arnold cheering him on and the amazing display by the martial artists for Jim Lorimer and Arnold on the Sunday morning.

The weekend finished with Arnold at the Formula One Grand Prix, interviewing the winners and mentioning the Arnold Classic Australia, live to 400 million people worldwide.

The next week was Auckland New Zealand for the sold out IFBB Pro-Am, promoted so very well by Moe ElMoussawi. The Columbus team was there to meet us and to recap on an amazing start to the year.

What an amazing show it was and great to see how far bodybuilding has progressed in New Zealand under the watchful eye of Moe and his team.

In May it was time to head to Rio for the 3rd edition of the Arnold Classic South America. The expo there is mind boggling, with custom stands that resemble small buildings. Big Ramy was the winner there, which saw him finally realise his potential as a real contender for the big titles. The highlight for me was being able to take my whole Arnold Australia team to Rio as a reward for the amazing work that they done. We left there and Amanda and I went to Havana Cuba for a few nice days down time, then on to Santiago, Chile for some nice time with our IFBB friends there.

‘‘

From there it was a non-stop roller coaster of press conferences, dinners, meetings events and exhibitions

’’

The next mission was Cologne Germany for FIBO. I have wanted to attend this event for many years, so it was something I really looked forward to. FIBO is by far the biggest trade and visitor expo that I have ever attended. Hall after hall of everything fitness; from supplements to apparel, equipment, solariums, saunas, education, wellness, rehab and more. It was overwhelming trying to take it all in, however a great learning experience as I plan the coming years for the Arnold Australia and Asia. I travelled with Bob Lorimer down to Munich, to meet Arnold’s long time friend and mentor, Albert Busek. Albert is a real historian and his walking tour of Munich is something that I will always remember.

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© MICHAL BEDNAREK | DREAMSTIME.COM

The next big trip was to Hong Kong to work on a possible location for the first Arnold Classic Asia.

We found a fantastic venue called Asia World Expo right

by Hong Kong airport and can officially bounce that we won the bid and will hold the Arnold Classic Asia August 19-21 2016. (Note: International Protein were the first company to sign on) We took off from Hong Kong to Johannesburg, South Africa to assist our partner there, Wayne Price as he prepares for his first Arnold in may 2016. The venue there was superb and with full government support the list of sports is the most comprehensive that we have seen outside of Columbus, Ohio. We went on a short safari to finish off the tour, riding elephants and tickling baby lions. Really looking forward to our next visit there with Arnold and the team to run the first Arnold Classic in that continent.

In August it was off too Asia again. This time to Shanghai too look at more venues and meet

‘‘

The sports arenas and facilities there are out of this world

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up with Arnold who was there for the Asian premier of Terminator Genysis. The sports arenas and facilities there are out of this world and it is one of the great cities of the world. As mentioned above, after much discussion, Hong Kong was chosen as the host city for the final continent in the Arnold Global realisation.

I was hardly home and it was time to head to Las Vegas for the Mr Olympia. My role there is to work backstage for Jim Manion, interviewing all of the champions and place getters in the Olympia in each category. This is a job I love doing, backstage at the Olympia is very restricted, so to be there in the middle of it all is one of my favourite roles. You can see all of my interview at www.NPCNewsonline.com From there it was straight to Madrid for the 5th edition of the Arnold Classic Europe. It is an amazing event, particularly the amateur bodybuilding which had around 1000 competitors. Again Dexter, walked away with the big prize, giving him 3 Arnold titles in one amazing year.

I was home quickly for the Victorian titles, before heading to Hong Kong yet again to sign all the contracts with the venue and to meet with Jim and Bob Lorimer, our partners and the who’s who of the Hong Kong government, tourism and business leaders.

Straight home for the amateur Olympia on the Gold Coast, which was another successful Paul and Carole Graham event.

The standard of the competitors was incredible and all should be congratulated.

I finished the year with another trip to the USA but this time with

Amanda and the kids. Disneyland, California and then a nice weeks at the snowfields in Utah to recharge the batteries. We had a couple of days in Venice on the way home, where I got to visit Arnold’s office for lunch. He showed me his collections of bodybuilding and film awards and movie memorabilia. It was one of the highlights of the year and left me reflecting on the long journey to get to this point.

Looking forward to 2016 and taking on the world again.

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AUSSIE

Muscle

Guru Launch Edition Souvenir Poster

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HOW DO THE

S ’ O PR ?

T I DO ANN TITONE:

Well, lol, I remember the days in my early thirties that It only took 8 weeks to get ready for a show. But wanting to always improve I started my prep at 12 weeks, whereas the first 2 were really getting on a more regimented food and training plan.

TA MARTIN:

I specifically watch my high-carb days year-round so I can stay lean enough (around 6-7%BF) that a good six or seven weeks going hard will get me stage ready.

CHRISTINE ENVALL:

I usually start 16-20 weeks prior. Back when I used to get a lot ‘heavier’ in my offseason I used to go 20-24 weeks, but now I can cut back to 16. This means I can come down very slowly with little impact on my day to day functioning. I can’t afford to be brain dead for the last month before a show as nothing stops at work.

BRANDEN RAY:

My best prep was actually my last prep and it just so happened to be my longest prep. I normally did 12 weeks because I don’t put on much body fat in the offseason. Well, I learned that there is a difference between being in shape, and being shredded. In order for me to get that detail, striated glutes, feathered quads, Christmas tree, and shredded obliques, I had to go deeper than I’ve ever gone. My goal was to look the way I normally look on stage at 4 weeks out.

Think about it, how many times have you heard a judge tell someone, “all you need is a couple more weeks.” Well it will make sense to give yourself ample time to make sure everything is dialed in. Leave no stones unturned.

So even if you are a generally lean person year round, I recommend allowing a good 3-4 weeks to gradually adjust your mind and body for the rigors and demands of a strict prep so that by 12 weeks out you are already a machine. Then on the back end of the prep, the last 4 weeks, you’re not stressing at all because everything is pretty much in and you have confidence that you can stand next to anyone when it comes to conditioning.

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Q1.

HOW MANY WEEKS BEFORE A SHOW WOULD YOU START DIETING (PREPPING)?

ANN TITONE:

Again, its something that changed over the years. In the beginning it was 30 minutes every other day. A few years in, when I reached the plateau, I needed to change things, not just my diet but how I trained and my cardio.

I think its important to do different cardio routines to keep your body guessing and to hit different muscles. I will do different routines on the treadmill, I love the glute isolation of the Arch Trainer and I have a serious love/ hate relationship with the stair-master.

Q2.

HOW MUCH CARDIO (AND WHAT SPECIFICALLY) DO YOU DO AND DOES IT CHANGE OVER THE DIET?

TA MARTIN:

For the first week or two after a show absolutely no cardio because my body gets acclimated to it and it loses effectiveness. For maintenance and general health I add a 20-minutes warm up to my regular weight training and increase from there as I get closer to competition.

The last three or four weeks I’m usually up to 35-minutes in the morning plus another 45-minutes at night with some HIIT mixed into my steady-state cardio.

CHRISTINE ENVALL:

I maintain 2 x 30 minute walks per day, on season or off season, mainly because I want to maintain a degree of fitness, but also because my dogs don’t understand onseason/offseason… they just want their walks!

As I get closer to the show, I do add an extra 25 minute cardio session on the spin bike. I do the spin bike if it rains since I can’t walk outside. I do like the elliptical if I have to do ‘electronic’ cardio, but generally I’m not a fan of cardio machines.

BRANDEN RAY:

One thing that I learned from Christine Envall is that the intensity of your cardio is as important as the length of time you’re doing cardio.

A woman that I know told me that she does an hour of cardio every day but wasn’t losing weight. Well one night I saw her doing her “hour of cardio” and I totally understood why she wasn’t losing weight. There was no intensity. She didn’t even break out a sweat.

To make sure I sweat while doing cardio I always wore a long sleeve shirt or sometimes a hooded sweatshirt. If I get too hot I can simply remove layers, but only after I’ve worked up a good sweat. Here at Venice Golds Gym in Los Angeles, you can tell when it’s contest season as you will see all of the cardio equipment occupied by someone with a hood over their head!

I personally feel that the treadmill is the most efficient for burning overall fat at a walking pace just slower to than a jog. Now to target specific areas I prefer the recumbent bike to condition my hamstrings and the stairs tighten and tone the glutes.

I feel that the most efficient times to do cardio and burn fat while keeping muscle is fasted cardio in the morning and night cardio before your last meal. I started with two 30 minute cardio sessions and by the end of my prep I worked up to two 1 hour cardio sessions.

AU SSI E MU S C L E G UR U | 35

36 | AUSSIE MUSCL E G U RU

Q3.

WHAT IS A TYPICAL DAYS FOOD INTAKE? (TYPE OF FOOD, AMOUNT) WHEN DIETING

CHRISTINE ENVALL: SUPPS: International Protein Glutamine (1 tsp), 1 Berrocca, 1 tsp ALC, 4 x Vitamin C tabs, Magnesium powder, liver cleanse powder, evening primrose oil, fish oils, Co Enzyme Q 10 Meal 1: After Cardio Cereal (like Special K Advantage) (60g – 70g) International Protein ISO CUTS (50g) Low fat milk or Lite Soy milk or Almond Milk (100ml) Krealkalyn (1tsp) – 45 mins before training Amino Recovery (1 serve)

ANN TITONE:

My body responded very well for the first few years of dieting to carb cycling, I would always bring in the best conditioning and symmetry but tend to lose the softness of my face, which plays a huge role of the whole package. For several years I also played with fat cycling and fat loading, I had the fullness in the face but was able to keep muscles full and a good structure. When I started working with my husband, Jack Titone and George Farah, he determined that “happy medium”to help me achieve my best to date at the Olympia.

It’s important to realize there isn’t just one plan that works for everyone. It’s a lot of trial and error and working with people who learn your body and how it responds.

TA MARTIN:

My typical food intake changes a lot as I mix up my workouts and work out intensity in accordance with my job, but one of my favourites looks something like this: Total Calories: 3,291 KCal BFast; 513 (16%) - Lunch; 600 (18%) - Dinner; 941 (29%) - Snack; 1,237 (38%) - Ratios = 37 / 23 / 39 Protein 298gm, Carbs 187gm, Fats 140gm MEAL 1 Egg Whites (EggBeaters) 1.0 cups Baby Spinach, 0.5 cups Tilapia, 6.0 oz Grilled Asparagus, chopped, 4.0 oz Almonds, 0.25 cups MEAL 2 Grilled Chicken Breast, Skinless, 6.0 oz Broccoli (fresh steamed) 1.0 cups Calrose white rice (steamed) 1.0 cups Almonds (raw) 0.25 cups MEAL 3 Ground Turkey (taco seasoning) 8.0 oz white rice, steamed, 2.0 cups Romaine lettuce, shredded, 1.0 cups diced tomatoes, 0.5 oz salsa, 3.0 oz grated Romano cheese, 1.0 oz Almonds (raw) 0.25 cups MEAL 4 (post workout) T-bone Steak, 6.0 oz steamed Broccoli, 1.0 cups roasted sweet potato, 1.0 cups Almonds (raw) 0.25 cups Whey protein powder, 2 scoops banana, one medium *MEAL 5 (Sat & Sun only!)* Double Blueberry Pancakes Stack (3) roasted red potatoes, 6 oz. Omelette, 3 whole eggs - English Muffin, whole split w/butter

Meal 2: Immediately After Training ISO CUTS (30g) Extreme Carbs (25g) International Protein Glutamine (1 tsp) Meals 3 & 4 (I split this in half and consume over 2 meals) Jasmine Rice (70g – uncooked weight) 120g chicken breast (uncooked weight) 150g Tuna (drained weight) International Protein Naturals Egg Albumen (30g) (I chop the cooked chicken and mix everything together) Meal 5 (Mid afternoon) International Protein Protein Synergy 5 (40g) Low Fat Yoghurt (150g) Chia Seeds (30g) Oats (30g) Meal 6 (after cardio) 180g chicken breast (uncooked weight) Heaps of green vegetables (broccoli, zucchini) and salad (spinach, mushroom, tabouli) with a few roast almonds Meal 7 (middle of the night) Protein Synergy 5 (30g) Low fat Yoghurt (150g)

BRANDEN RAY:

A typical daily food intake....well, this last prep required me to really be on point because my diet changed a lot.

My coach gave me my diet for only 2 weeks at a time. It works for me because I believe that the two week period was enough time for the diet to work.

I’ve had clients expect a new diet every couple of days.

You have to allow the diet time to work before making any changes. I always saw significant changes in a 2 week period without the diet getting too mundane.

As a bodybuilder I kept my protein high during prep, about 2 times my bodyweight. I recommend keeping protein for bodybuilding at around 1.5 times your body weight.

I mostly adjust my carbs during prep and keep my protein high. If I need to come down a little I pull carbs from later meals. For example, if I have carbs in my first 3 meals and I need to cut a little, I will cut the carbs from meal 3 first.

AU SSI E MU S C L E G UR U | 37

CHOOSING SUPPLEMENTS

– WHAT’S BEST FOR YOUR

SPECIFIC NEEDS?

Quality: Product needs to live up to your expectations.

Use quality ingredients, mix well, nutritional value, consistent batch to batch, not cause stomach problems.

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Supplements work for you, within your regime and changing requirements.

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While we may not be considered ‘cutting edge’ we know our product range will be relevant and on the market for years not months.

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ALWAYS Start with the basics – protein, glutamine, BCAA’s Things to consider; What is your goal (short term) – this determines the best protein/s for you i.e. fat loss, choose a thermogenic protein.

What activity/sport do you do and how often/ what level The more physical activity/exercise you do, you may need several different proteins, different ones for post workout and ‘other times’, as well as increased need for intra workout supplements.

How old you are i.e. immune factors in Superior Whey make it great for older people .

What is your Nutrition Plan • How many times per day do you eat – you may need more ‘protein shake’ meals for convenience.

• What time do you train – is a protein and carb supplement best for you pre-workout and post?

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• Any dietary restrictions – vegan, sweeteners, allergies – may need a naturally sweetened protein or vegetable derived protein.

CHOOSING YOUR

) r e n i a G r PROTEIN (O MY 5 KEY DRIVERS BEHIND SUPPLEMENT SELECTION ARE THE SAME PRINCIPLES I USED TO DESIGN EACH INTERNATIONAL PROTEIN PRODUCT

Quality ~ Taste ~ Affordability ~ Flexibility ~ Results 38 | AUSSIE MUS C L E GU RU

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www.international-protein.com AU SSI E MU S C L E G UR U | 41

O

k so it’s your first time in the gym and you seem a little intimidated by all of the guys screaming and grunting and throwing heavy weights around. Then you turn and notice that the biggest guy is benching 315lbs. Little do you realise that he just got his ass kicked at a low-level amateur show because he has weak legs, or that his partner spotting him is getting a better pump because he’s shrugging the bar, while the guy shows off.

On the other side is that guy. His bravado shines because he can out bench anyone. He just wishes there will be a time when the judges call, “front double bi, front lat,...how much do you bench..?”. In fact, he knows that when the average person in awe of his size ask how much he lifts, it’s safe to assume that they are referring to how much he benches.

Oh the love affair with the bench press is in every gym in every corner of the world, especially on Mondays.

However, to build massive pecs, the bench press is not the best movement. In fact, I haven’t bench pressed in over 2 years and my chest has grown significantly.

Here’s why I do not bench: A common injury that can devastate a bodybuilding career is a pectoral tear.

Judges will mark you down automatically with a pec tear.

Surgeries are usually successful but definitely noticeable when judges are judging symmetry. So, ask yourself, is showing your buddies how much you bench worth losing time from training and points in a competition because of a torn pec?

What I do recommend is a really good warm-up that will not only stretch the pecs and the front delt, which is usually more of the culprit when it comes to stiffness on chest day. My very first movement on chest day are cable crossovers.

CHEST

S S A M

42 | AUSSIE MUS C L E GU RU

BUILDING SHIRT STRETCHING PECS!

AU SSI E MU S C L E G UR U | 43

Warm-up: Cable Crossovers 2-3 sets 20 reps Don’t worry your lifts will not go down if you’re more concerned about impressing the attractive woman in your gym. In fact, your lifts will likely increase because this warm up will stretch the pecs and front delts and increase your range of motion and explosiveness when shifting from the eccentric (lowering) to concentric (lifting). You will be less likely however, to finish your set with a stiff shoulder because the double resistance of the cable will also warm up your rotator cuff.

The second reason for starting with cable crossovers is because you are able to pump so much blood into the pecs before moving onto your pressing movements. This will allow for a much greater connection with every single rep because your pecs will have so much blood in them already.

44 | AUSSIE MUS C L E GU RU

Incline Bench 4 sets 8-12 reps I do this movement second because the upper pectoral region is a smaller area that has to be specifically targeted for development. Developing density in this region of the pecs is not only important in side chest pose. Density in the upper pecs is important when the pecs are stretched in mandatory poses like the front double bicep and front lat spread where the pecs are stretched. Often times when guys lack this development, their chest goes flat in those two poses.

I prefer the smith machine because the barbell free weight on an incline causes some rotator cuff discomfort due to having to stabilize the bar. With most free weight incline benches you have to almost reach behind you to unrack and then rack the bar when exhausted after a set and without a really good spotter, going heavy can be dangerous.

I prefer the smith machine to avoid putting the rotator cuff in a vulnerable position and to also make sure that every rep is targeting the same exact spot on my chest.

Dumbbell Flat Bench 4 sets 8-10 reps Ok the difference between the bar and dumbbells is very simple, the dumbbells give you more freedom and range of motion. Why is this important? Well as discussed earlier, the flat barbell is the main culprit of pec tears. The main reason is the intense pulling and stretch that occurs on the pectoral muscle/ front delt during the eccentric movement or lowering of the bar.

With dumbbells, you can control how far apart your hands are during the eccentric so that the pecs aren’t as vulnerable to tension that’s too intense from the sternum.

The other benefit from dumbbells on the flat bench is the contraction.

There is a technique to contracting the pecs during dumbbell presses but it might take some humbling because you may not be able to go heavy and use the dumbbells that make a loud thud and shake the gym when you drop them. When I do dumbbell presses, during the concentric or pressing up of the dumbbells I start turning my thumbs higher than my pinkies. This will give you an intense contraction of the pecs as you are pressing the dumbbells up. During the eccentric I lower the dumbbells under control and even out my thumbs with my pinkies emphasizing the negative and a good stretch.

Hammer Strength Flat Bench 2 sets 20 reps (drop sets) I prefer higher reps combined with drop sets for isolation movements like the Hammer Strength because it’s easier to drop the weight and the restriction of the machine will reduce the risk of injury while going higher in reps. I usually start with a weight where I can barely get 6 reps and just keep dropping weight until I get to 20 reps. My sets usually consist of 2-3 drops each.

Pec Deck or Dumbbell Flyes supersetted with dumbbell pull-overs 3 sets 10-12 reps I prefer doing the pec deck because not only is the stretch more controlled but the contraction is more intense and can be held for an extra second or two. With the dumbbell pullover the emphasis is more on the stretch which will help expand the rib cage.

Chest Workout: I. Warm-up: Cable Crossovers 2-3 sets 20 reps II. Incline Bench 4 sets 8-12 reps
 III. Dumbbell Flat Bench 4 set 8-10 reps IV. Hammer Strength Flat Bench 2 sets 20 reps (drop sets)
 V. Pec Deck or Dumbbell Flyes supersetted with dumbbell pull-overs 3 sets 10-12 reps

AU SSI E MU S C L E G UR U | 45

The vs o m u S adlift Conven

tional

De

46 | AUSSIE MUS C L E GU RU

© GHADEL | DREAMSTIME.COM

THE DEADLIFT The Deadlift is by far my favourite of the three powerlifting exercises.

Whether you’re a powerlifter, strongman, bodybuilder, sports person or just training for general health and fitness; deadlifting is a true ultimate test of strength.

Functionally they build overall power, explosive strength and develop several muscle groups.

Therefore, they should not be overlooked as part of a training program.

But the common question remains – conventional or sumo?

Which style is better? What are the benefits of doing one over the other? In this article, we’ll cover each style, analysing them and identifying how you should train to improve them.

CONVENTIONAL

DEADLIFT

The most important defining factor of a conventional deadlift is foot placement. In conventional, the feet remain inside the width of the hands. Ideally, your hands should be set that your arms are perfectly perpendicular to the floor (when viewed from the front), which will create the shortest range of motion.

Your feet should be narrow enough that when you drop into the starting position, your knees don’t push your elbows into a bent position, but not so narrow that you lose stability and balance when you initiate the lift.

Conventional deadlifts are functionally a very natural movement and most of us have the movement pattern down pact naturally. To improve at a lift, you need to aim to replicate doing exactly the same movement every time. When setting up for a conventional deadlift, you start with the bar in a static position and moving your body around it. Focus on creating consistent tension from the start till the end of the movement. Consistency in training is everything.

Key points to remember Perfecting the starting position will make the movement more EFFICIENT Use your legs and glutes to move the weight Keeping the bar close to the body hips - centre point of gravity DefIcit deadlifts GHR, front squats and high bar squats are great accessories exercises

TRAINING FOR CONVENTIONAL DEADLIFTS It’s important that you include the conventional deadlift in your training program if you want to improve at it. Aside from perfecting technique, there are some key accessory exercises that compliment conventional deadlifts.

Here are my top 3: DefICIT Deadlifts

Deficit deadlifts are deadlifts performed standing on a raised platform. The main purpose of this is to get you to hold the starting position longer, thereby strengthening the movement off the floor. The deficit should be no more than 5cm. Any higher will likely cause a change in the mechanics of the movement, potentially reinforcing bad technique. Deficits should almost be mechanically identical to deadlifts from the floor.

Glute Ham Raise

GHRs aid the tension strength required by the hamstrings to strictly hold the correct position if that’s a weaker area for you.

Other options include a self made GHR- by hooking your feet under something secure or the use of a hamstring curl machine.

These are best performed in high rep ranges with controlled negative repetitions.

Front squats/ high bar pause squats

Front squats or high bar paused squats performed with a close stance have a similar loading pattern to that in a deadlift and will really help the drive off the floor.

It’s important to maintain a strict trunk and tight upper back, focusing on using the legs through the movement.

AU SSI E MU S C L E G UR U | 47

Sumo Deadlift

W

ith sumo deadlifts, the feet are set outside of the hands.

Like conventional deadlifts, your hands should be set so your arms are perfectly perpendicular to the floor.

How wide you stand in a sumo stance will be determined by your hip mobility and strength. You need to have your feet in a position where you can activate your hips effectively from the floor (without internal rotation of the femur), but not so wide that you significantly lose strength. The angle at which you turn your feet will be determined by your hip mobility. For most, it will be about a 60 degree angle.

Turning the feet inwards will create more torque at the hips, which may create more drive off the floor, but is significantly harder to maintain the correct form. Turning the feet outwards will reduce hip torque, but create laxity, which may also impede on the ability to maintain the correct form. Strive for a happy medium between the two, where you can easily set up into starting position, and be strong through the lift.

So the setup for sumo deadlifts is a little more complex, in the sense that recovering from a bad starting position is much more difficult with sumo. Without a coach, will take some experimentation to find what works for you. Sumo is a much more technical lift than conventional and maintaining a good position is vital. Like conventional, you need to set up around the bar. There are a couple of ways to set up for sumo deadlifts and there’s no defined right or wrong way.

48 | AUSSIE MUSCL E G U RU

Here are some of issues I see with the common deadlifts and thsumo eir causes: Deadlifting conventional

The most common issue I see with sumo deadlifts is people treating it exactly like a conventional, driving with the legs from the floor and then trying to lockout with the hips. In a sumo stance, this loading pattern is very inefficient and will make the lift extremely difficult, as well as putting huge demand on the internal rotation of the hips, which is less powerful and can lead to injury.

This is often caused simply by a lack of understanding of the basic mechanics of the sumo. However, it can also be caused by standing in a position where your lacking mobility therefore doesn’t allow you to use the hips effectively.

Hips Shooting Up

Just like with conventional deadlifts, quad over activation in comparison to hip activation will see the hips shoot up and put the lifter in a stiff legged position. This will make a sumo pull particularly inefficient.

Stiff leg deadlifts and sumo are two complete opposite exercises and do not work together.

LOSS OF POSITION

– Maintaining the correct position is particularly important as it is a lot harder to muscle a weight up with sumo. The most common cause of loss of position is due to a lack of core/trunk strength, activation or both. A lack of core activation will allow the pelvis to shift. The pelvis shifting will open a range of technical failures. Posterior pelvic tilt will cause a loss of efficiency of the muscles of the hips (particularly the glutes), lower back rounding and potentially a loss of thoracic rigidity too. This is not safe for the spine and makes the lift much harder to complete if this occurs.

Training for sumo deadlifts

Within your programming, if you pull sumo, it’s very important that you have lots of technique practice, so plenty of volume won’t go astray. I don’t believe that sumo deadlifting has a lot of carryover to conventional, but I do believe that conventional deadlifting should be a part of a sumo regime, particularly for hip lever and lower back strength and development. Here are my top 3 accessories for sumo deadlifters:

Block Pulls

– Deadlifting off blocks will serve many purposes for a sumo deadlifter. It will help develop lockout strength and positioning.

It will allow overload of the hips to develop hip strength. And it will allow loading the hips without as much demand on the joints as pulling from the floor.

Glute Med Strengthening

– Weakness through the glute meds will make maintaining external rotation when initiating the pull very difficult. There are lots of simple glute med strengthening exercises that well help bring the glutes up.

My favorites are banded reverse hyperextensions, banded walks/ sidesteps, banded abductions, and single leg glute bridges.

GHR

– Yet again, aiding tension strength in the hamstrings which is important in holding the correct position through the lift.

So which style is best?

Now that we have covered the key differences between the two styles.

How do you pick which one is best to do? The answer is – whichever one you are perform the best.

Therefore, meaning your stronger, more technically proficient, and more confident at. Assuming you have the option to compete and use either in your given sport or training program.

In my opinion, individual mechanics and lever lengths to a slight degree effects which style your best at. However, if you are “perfectly built” for sumo, but better and stronger at conventional, then don’t switch styles. The bodies mechanics is an unchangeable and uncontrolled variable. Focus on what you can control – technique, mobility and training.

A good experienced coach will help you identify which style you are better at and suits you best!

If you’re deadlifting, that’s a good start. Try both styles, find which one works best, find whatever you’re stronger at, and stick with it.

Personally I prefer the conventional style, however I aim to be my absolute strongest at both styles. Thank you for reading, wish you all the best of luck on and off the platform, stay strong and keep chasing those lifts!! Happy lifting Chleo van Wyk.

Key points to remember Positioning is everything - A bad position will make sumo much harder Sumo is far more technical and needs a lot of practice •Use your hips to hold the correct position off the flFLoor, rather than driving with your legs

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Lock your quads out hard, before locking your hips Block pulls, glute med strengthening and GHR exercises as accessories

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GYM GURU

© JAMIE FARRANT | DREAMSTIME.COM

Joshua Holderness WHAT DO YOU DO PROFESSIONALLY? I am the manager/owner of my own supplement store on the north side of Brisbane called Aussie Supps Morayfield. I am also the QLD state manager for Aussie Supplements. I LOVE everything about this industry and everything involved with it. I have been a member of the Aussie Supps family for about 4 years now and honestly wouldn’t change it for anything!

Best team! Best support! Best company!

WHAT DIVISION DO YOU COMPETE IN? Mens Bodybuilding. Novice was my last show/division I entered. Next show will most likely be with the super heavies boys.

TELL US ABOUT YOUR CONTEST HISTORY I competed in my first bodybuilding show in September 2013 at NABBA Queensland Championships. I took out first place out of 20 competitors in that line up on the day. My second show I competed in was the 2015 IFBB Queensland Championships just gone and I also took out first place in mens Novice, which was also another big line up.

WHAT GOT YOU INTO COMPETING/WHAT MADE YOU DECIDE TO COMPETE? This is literally how it went. I was sitting in my store at Aussie Supps Enoggera and one my best mates Tyson McCrea walks in and puts a piece of paper down on the table and says “you’re 22 weeks out from NABBA QLD Championships, here’s what we are doing, follow this”. HAHA! And that’s how I started my first comp prep. I had no idea about body building, what was involved or what I had to do. But before that I have always wanted to get up on stage and give it a go.

WHAT WAS THE MOST MEMORABLE THING ABOUT YOUR FIRST SHOW/COMPETITION? My most memorable thing about my first show/comp prep would defiantly have to be meeting Kirsty. I even remember the exact day she walked into my store, 15th June 2013. 2 years later we are engaged and comp prepping together. It was meant to be! SWOLEMATES! But also getting my name called as the winner! I actually had no idea I had a chance! Coming into the show, as any competitor knows you have that mindset of “YES I want to win this, I’m going to win this!”. But when I walked back stage and seeing everyone pumping up and getting ready, they all looked like IFBB pros in my eyes! From that point on I knew I was hooked.

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WHERE DO YOU TRAIN? Kirsty and I train together in a few small gyms over the north side of Brisbane. Power Fitness Narangba, Plus Fitness Morayfield and Anytime Fitness Burpengary. Which ever one has the best equipment suited for the session we are doing.

HOW LONG HAVE YOU BEEN WEIGHT TRAINING? DID YOU PLAY OTHER SPORTS/OTHER ACTIVITIES BEFORE BODYBUILDING? I have been going to the gym since I was 18, so about 7 years now.

Before bodybuilding I use to hiphop/ breakdance and before that I use to skate for 5 years. And yes can still pull a few dance moves/backflips at 100kg+ :P WHAT IS YOUR COMPETITIVE GOAL – SHORT TERM AND LONG TERM? My main goal is to just keep growing! I love seeing my body change over the years! I love training, I love lifting heavy weights and eating heaps of food haha.

When it comes to competing and I’m sure 99% of all bodybuilders have thought about it and would love to one day win that pro card, but for now as I am new to the sport I’m happy with making sure I bring a bigger and better package to that stage each time I compete!

GO INTO A BIT OF DETAIL ON THE LAST SHOW… HOW DID YOU FEEL ABOUT THE EXPERIENCE, DESCRIBE YOUR PREP (TRAINING SPLIT, DIET, CARDIO), WERE YOU HAPPY WITH HOW YOU LOOKED? I’ll start off by thanking my Coach Matt Stevenson from World Gym Southside. This guy knows his shit!

There’s no sugar coating nothing!

If you are not shredded, you’re fat!

Haha! This prep has been awesome!

I feel healthy, got away with not having to do hours of cardio every day and I got to keep 3 cheat meals in every Sunday!

I don’t usually follow anything with my training. I’ll usually walk into the gym knowing what muscle group I am training and hit about 18-22 sets, 8-15 reps per set. I will sometimes throw in drop sets,

super sets and giant sets depending on how I feel and what equipment is free. My training split for this comp prep went a little like: Mon: Back & Biceps Tues: Quads & Calves Wed: Chest & Triceps Thurs: Shoulders & Arms Fri: Chest or Back & Biceps Sat: Rest Sun: Hammies and calves and

maybe some Biceps Yes, I have always had stubborn biceps.

Cardio: 30min AM and 20 min PM. Every day.

My diet was a little different this time compared to my first show.

Higher fats with meal 1, 2, 3 and 4.

And my carb meals (5 and 6) were my pre and post work out meals.

I found my body responded really well to this and managed to drop body fat very consistent through the whole prep. Not many changes were needed to be made to diet, training and cardio. I was very happy with how I looked on stage this year.

WHO INSPIRES YOU? Anyone who is successful in what they do inspires me. Knowing that someone is the best at what they do or are at the top level in their profession. Those people inspire me. No matter what you do in life, if you have a goal to get to the top it is going to take many years and a lot of hard work!

FAVOURITE ‘DIET’ FOOD? My favourite diet food would have to be Oats. Oats always win! It’s like a dessert!

FAVOURITE EXERCISE? My favourite exercise would be any kind of shoulder exercise.

Everything about training shoulders is boss! ;) FAVOURITE ‘CHEAT’ FOOD? BURGERS and DONUTS!

WHAT MOTIVATES YOU? Self improvement. Knowing I am bettering myself in anyway whether that is business, knowledge, physical fitness/strength, confidence, mental strength, life skills or anything for that matter.

With body building, I love it because of how physically and mentally challenging it is and I always find towards the end of a prep or after competing something about my life changes. I feel like the prep has taught me something or improved me somehow.

WHAT’S ONE SUPPLEMENT YOU CAN’T LIVE WITHOUT? Well owning a supplement store has its advantages but I would say BCAA/EAA supplement would be the one I couldn’t live with out.

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© JAMIE FARRANT | DREAMSTIME.COM

WHAT DO YOU DO PROFESSIONALLY? My main focus is my personal Business – “HIDDEN Physiques” this covers Competition Prep, Custom Bikinis, Posing and Tanning. I have been building this business for about 12 months now and it’s growing fast. I have a great support network which I love and I’m working really hard on to expand the name further.

I also PT casually from “Power Fitness” in Narangba, North of Brisbane which comes in handy as my fiancé owns Aussie Supps in Morayfield, so I help out there when I can. It’s also made it really great to get both sides of the business’ built up as my clients become his customers, and some of his customers become my clients. So it works really well together and keeps the ball rolling.

WHAT DIVISION DO YOU COMPETE IN? I am a Figure girl through and through, but I am looking at changing over to Physique which is a great challenge!

TELL US ABOUT YOUR CONTEST HISTORY I competed in my first Fitness Model competition in 2012 and have never thought about doing anything else apart from working my way up in categories. I started competing in INBA, ANB and Muscle Mania and am now competing in IFBB as of this year.

WHAT GOT YOU INTO COMPETING/WHAT MADE YOU DECIDE TO COMPETE? I started working at a gym, and have always been a tall & slim athletic build. Always admired the ‘buff’ ladies. A work colleague suggested I enter the Fitness division for fun. I had NO idea what it took to step on stage or how serious the sport actually was too many. I walked away with a 2nd place in Fitness. After the show, I said “I want to look like the Figure competitors,” so, my goal was to really understand the sport and appreciate the hard work and dedication and apply myself 110% and get back up a a competitive Figure competitor.

WHAT WAS THE MOST MEMORABLE THING ABOUT YOUR FIRST SHOW/COMPETITION? I learnt more personal things within myself, things I never thought I was capable of doing. To be honest, it was more of a learning adventure.

I learnt what NOT to do, every time I prepared for a show I began to understand so much more.

WHERE DO YOU TRAIN? I like to really mix things up, as I get bored easily.

My fiancé and I train between Anytime Fitness Burpengary, Plus Fitness Morayfiled and Power Fitness Narangba.

HOW LONG HAVE YOU BEEN WEIGHT TRAINING?

ess Model North QLD Fitn 2nd – 2012 ANB el D Fitness Mod 1st- 2012 ANB QL International QLD Ms Figure 1st - 2013 INBA ue QLD Ms Physiq 2nd- 2013 INBA stralia Miss Figure Au 1st - 2013 ANB re Australia e Mania Ms Figu 1st- 2013 Muscl ateur Australian Am 2nd - 2015 IFBB Division en’s Physique Olympia, Wom

I started weight training mid 2012, although I didn’t really have an idea about anything- I lifted with no technique and no mind to muscle connection, I guess I just picked weights up and put them back down. It wasn’t until I teamed up with a new trainer 6 months later who taught me a lot, and won QLD Fitness on the Gold Coast and she encouraged me to do Figure.

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© SHELI JENSEN | DREAMSTIME.COM

DID YOU PLAY OTHER SPORTS/OTHER ACTIVITIES BEFORE BODYBUILDING? I played every sport you could think of all through school. I was very competitive, probably a little too competitive!

Athletics, Touch Football, Soccer, Swimming, Netball you name it. I was always selected to compete a state representative level. I was a huge track and field competitor. I always said I wanted to run in the Olympics. I’m pretty sure I still hold school carnival records back from when I was 10!

WHAT IS YOUR COMPETITIVE GOAL – SHORT TERM AND LONG TERM? At the moment my business and studies are my goals. My fiancé and I are really business orientated and I would really love for my HIDDEN Physiques business to take off on Bikinis, Suits & Trunks side of things.

Competing – I’m still trying to find out which category I belong in. Like I said before, Figure or Physique is where I am in between at the moment.

I look at competing, and prepping others to reflect back onto my business. I’m really aiming to have my Custom suits well known across Australia. On a personal/ competing level, I am really hoping to compete on an international stage….

One day!

GO INTO A BIT OF DETAIL ON THE LAST SHOW… HOW DID YOU FEEL ABOUT THE EXPERIENCE, DESCRIBE YOUR PREP (TRAINING SPLIT, DIET, CARDIO), WERE YOU HAPPY WITH HOW YOU LOOKED? Most recent show - IFBB QLD Figure Open this was my first IFBB show. Prep was very low key and I actually didn’t tell many people. For the last 18 months I have suffered from chronic fatigue and wasn’t sure if I would make it through prep.

I knew that it was risky starting a prep when I wasn’t 110% fit and healthy. Despite all odds, I wanted to bring the best possible package I could so I prepped with an American IFBB 212 Pro from the US- Shelby Starnes who has a lot of

Pro Figure and Physique Athletes so I knew I was in really good hands.

Prep was amazing, couldn’t have been any better. I started working with Shelby 23 weeks out from the QLD show on super high carbs with every meal almost right the through the entire prep, we just slowly lowered the carbs with each meal as time closed in until it became a carb cycle approach with cheat meals every week right up until show.

Cardio was 2-3 HIIT sessions per week from around 18 weeks out to about 14 weeks, then extra HIIT and short steady state was introduced. Closer to show I was doing around 45-50mins daily, with 5 days weights. Training for me was very limited most of the time as I rarely train lower body due to back issues. I usually split my workouts to upper body, and really focused on the areas I needed to improve and to keep full. I believe I achieved this. I was lean, full and not too dry, as figure can be a fine line.

I’ve struggled in the past to bring ‘fullness’ to stage. I mean, at 6ft it’s easy to come in flat and stringy. Shelby and I worked really well together to nail it. Although, the result of no placing was not what I hoped for, I was just super stoked with my package. I shocked myself with the improvements we had made, so for me this is a really big deal I guess I just never give myself enough credit. So for now, it’s back to the drawing board to be up with the Physique Ladies.

WHAT’S ONE SUPPLEMENT YOU CAN’T LIVE WITHOUT? BCAA/ carbohydrate mix FAVOURITE ‘DIET’ FOOD? Peanut butter or Almond Spread for sure, as I don’t generally have them when I’m not ‘dieting’ but as soon as a prep starts that’s all I want with every meal!

FAVOURITE EXERCISE? Absolutely love flat bench and seated OHP, I really miss Deadlifts though.

FAVOURITE ‘CHEAT’ FOOD? I am a sucker for food so anything that fills my belly, but Donuts get me everytime! haha

WHO INSPIRES YOU? I admire a lot of athletes and coaches, but I have always been a huge fan of Nicole Wilkins and Erin Stern. I’m also a fan of Maggie Keaveny, from the business side.

Maggie is an IFBB Professional Athlete in the US and specialises in stage suits/bikinis and posing trunks for other Competitors.

WHAT MOTIVATES YOU? I think out of everything and everyone, it would be those who are where I see myself in the next 5-10 years. Those who have gone beyond the norm to be where they are, despite all obstacles and outcomes. Those who hustle, grind and never give up.

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Š OLYINA | DREAMSTIME.COM

RECIPE BY:

ANNE TRAN IFBB FIGURE CHAMPION & FOODIE EXTRAORDINAIRE

Amino Charged BANANA

BREAD Ingredients

3 SCOOPS* International Protein Amino Charged WPI (Vanilla or Cookies n Cream flavour) 3 SCOOPS* coconut flour 1/2 tsp salt

2 tsp baking powder

1/3 cup granulated stevia 1/4 cup black chia seeds 1 tsp cinnamon

3 ripe bananas, mashed 3 large eggs

1 tsp vanilla extract

1/2 cup unsweetened almond milk

Method Preheat oven to 160oC.

Line a loaf tin with non-stick baking paper, or lightly spray with cooking oil.

Combine all the dry ingredients in a large bowl and stir until all ingredients are evenly mixed together.

Combine all the bananas, eggs, vanilla and almond milk in a jug or medium bowl and whisk to combine.

Make a well in the middle of the dry ingredients, pour in the wet ingredients.

Using a large spoon or spatula, fold mixture until just combined. Don’t over mix.

Pour mixture into a loaf tin, smooth top of mixture to evenly spread out in pan.

Bake for 50 mins at 160oC in a fan forced oven.

Serve hot or cold.

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www.international-protein.com AU SSI E MU S C L E G UR U | 55

© MARAZEM | DREAMSTIME.COM

Ingredients

Filling Ingredients

3 tbsp cocoa

1/2 cup fresh blueberries (puréed in a blender)

10 pitted medjool dates finely chopped 1/2 tsp salt

1/4 cup desiccated coconut

1/4 cup chopped macadamias

1 SCOOP* International Protein ISO-CUTS Choco-latte protein 4 tbsp hot water

Stir dry ingredients and chopped dates together in a bowl.

Gradually add the hot water until the mixture starts to combine into a ball.

Press mixture into a cake tin to form an even pastry base.

250g light cream cheese

1/3 cup plain Greek yoghurt

1 tbsp gelatine dissolved in 1/4 cup boiling water 1 ½ SCOOPS* International Protein ISO-CUTS Vanilla-latte protein Stevia to taste

Method

Place all the ingredients in a mixing bowl and beat with an electric beater until mixture is well combined and smooth.

Pour mixture evenly over the pastry base and refrigerate overnight.

Decorate with extra whole blueberries if desired.

FAT BURNING Cheesecake

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“

“ Blueberry

RECIPE BY:

ANNE TRAN IFBB FIGURE CHAMPION & FOODIE EXTRAORDINAIRE

Thermogenic Whey Protein Isolate Active levels of Green Tea, natural Caffeine and Hydroxycitric acid blended with ultra-low fat Whey Protein Isolate for maximum fat burning results. Lipotropic amino acids support metabolic processes for optimal weight management.

Delicious Choco-Latte, and Vanilla-Latte flavours from leading International Protein stockists.

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Available online Click on your flag

® Green Tea o • Teavtiagbolic Support • 8-way Me • Ultra Low Faet e • Gluten Fr

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© EDGARS SERMULIS | DREAMSTIME.COM © ANDREW SPROULE | DREAMSTIME.COM © STOCKCREATIONS | DREAMSTIME.COM

GLUTEN FREE

APPLE CAKE Ingredients

2 SCOOPS (40g) International Protein Naturals Egg Albumen 1 SCOOP (25g) International Protein Naturals Vanilla SPI 1 SCOOP* (45g) coconut sugar 1 SCOOP* (35g) coconut flour 1 tsp cinnamon 250ml unsweetened vanilla flavoured almond milk 2 tbsp rice bran oil 2 large green apples Lemon juice Extra cinnamon for dusting

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Method

Preheat oven to 180oC. Line a round or square cake tin with baking paper.

In a large bowl mix together the International Protein Naturals Egg Albumen, International Protein Naturals Vanilla SPI, coconut sugar, coconut flour and cinnamon.

Make a well in the centre of the dry ingredients and add half of the almond milk, stir quickly until absorbed, then add another quarter of the almond milk. Repeat until all the almond milk is added. Mix until smooth.

Add the rice bran oil and mix until batter is smooth.

Pour the batter into the prepared cake tin.

Peel and core the apples, then cut into thick slices.

Brush apples with lemon juice.

Using a sharp knife, make long diagonal scores in each apple slice.

Press the apples, scored side up, into the batter.

Sprinkle extra cinnamon over the top of the batter.

Bake at 180oC for approx. 30 minutes (until a skewer comes out clean).

Allow to cool slightly on a cake rack before turning out.

Slice into generous wedges/slices to serve.

DAIRY

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© VIACHESLAV ZYRIANOV | DREAMSTIME.COM

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We hear a lot of talk about Branch Chain Amino Acids (BCAA’s) for intraworkout and post workout recovery.

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This is because Pepto Pro® contains the ALL the EAA’s, not just the BCAA’s, and in the most rapidly absorbed form possible. That’s right, these nutrients can be accessed by your body within minutes. The recovery process doesn’t wait until you finish your workout, so neither should your recovery supplement.

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