AU
I SS
E
BACK DAY Get wide
enough to fly with Branden Ray
FREE MUSCLE MAGAZINE
HARRY VLAHOS
Get to know International Protein’s own Dr Harry
Posing Workshop
' n o t h g i S' potl Gerald h c s u b e l h c S Natalie & ws on Da
2016 Arnold Sports Festival
Behind the Scenes with International Protein
Tips from a Pro - Designing your physique AU SSI E MU S C L E GUR U | 1
Š Andriy Bezuglov | Dreamstime.com
AUSSIE MUSCLE GURU Publisher & Managing Editor Christine Envall National Sales Manager Troy Bremner Proofing & Editing Elle Lancaster & Sarah Chung 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, Arash Samali, Gerald Schlebusch and Natalie Dawson Photographers Alex Ardenti, Dan Ray, JM Manion, Chris Nicoll, Daniel Repeti Cover Photo Harry Vlahos and Gerald Schlebuasch by Daniel Repeti Ann Titone by JM Manion Advertising Troy Bremner info@international-protein.com
SUBSCRIPTIONS Sara Bremner Forbes salesmanagement@international-protein.com Please email for information on subscribing to Aussie Muscle Guru. Aussie Muscle Guru is published quarterly. 4 | AUSSIE MUS CLE G U RU
Disclaimer: Opinions and viewpoints expressed in Aussie Muscle Guru do not necessarily represent those of the editor, staff or publishers. Responsible individuals or organizations 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.
Available online Click on your flag
Contents
18
REGUlars
FEATURES
8 Nutrition 101: Protein; Essential to Life
12 Harry Vlahos
Everything you need to know about true protein quality.
10 Posing Workshop
Understanding the different versions of the Front Double Biceps pose.
16 Ask International Protein Do all Pre-Workouts need to contains “stims” to work?
34 How The Pros Do It
28
Q & A with Ann Titone, TA Martin, Branden Ray & Christine Envall about 3 key aspects of comp prep.
46 Chleo’s Strength Talk
A detailed look at preparing for your first powerlifting show.
50 Spotlight On
56
Get to know International Protein’s own Dr Harry, one of Australian Bodybuilding’s most qualified and knowledgeable competitors.
Gerald Schlebusch & Natalie Dawson.
54 Recipes File
Healthy Carrot Protein Bites, Flour Free Protein Chocolate Cake, Herbed Carrot Corn Bread.
18 Tips From A Pro Designing your physique creating the perfect split
20 Peppermint As A Sports Supplement Matt Legge takes a fresh look at this traditional ingredient.
24 Horses for Courses Training fads, know the good from the bad. By Arash Samali.
28 2016 Arnold Sports Festival
Behind the Scenes with International Protein.
38 Choosing Supplements
Which Product is best for me?
44 Back Day
Get wide enough to fly with Branden Ray.
60 Feature Supplement - NO Ignition Stim free for better performance. AU SSI E MU S C L E GUR U | 5
© Viacheslav Zyrianov | Dreamstime.com
TIPS FROM A PRO
DESIGNING YOUR
PHYSIQUE What separates a bodybuilder from a weight lifter?
T
he answer is pretty simple. A weightlifter’s goal is to simply move the weight from point A to point B. Bodybuilding is a lot more intricate. It is a lifestyle that transcends lifting in the gym. Bodybuilding involves proper nutrition and rest, a huge part of becoming a bodybuilder, but we’re going to focus on the gym right now and how to turn lifting a weight into a physique that’s balanced with size, shape, and symmetry. We all look for the perfect split, and the right answer is...there really isn’t one. A split varies from person to person based on the lifestyle of the individual. Most people have families and jobs that are a priority so their split has to be based around that. For starters, I always recommend an honest assessment of one’s physique. Know your strengths and know your weaknesses. In order to build a balanced physique, one must know which muscle group is lagging either due to genetics or effort, and centre your split around it accordingly. For example, a good 5 day split if back is a weakness is: Day 1: Back Day 2: Chest Day 3: Legs Day 4: Delts Day 5: Arms Day 6 and 7: off Now notice how we start off with back but the very next workout is chest, then legs, the delts, then arms. This isn’t random. This split and all splits should allow a muscle trained that day enough time to 18 | AUSSIE MUS C L E GU RU
“I never do back and legs on consecutive days because if I trained back as hard as I need to for it to grow, it will hold me back on leg day when it is secondary in squats, stiff leg deadlifts, lunges etc.”
recover, including days when it’s a secondary muscle. I never do back and legs on consecutive days because if I trained back as hard as I need to for it to grow, it will hold me back on leg day when it is secondary in squats, stiff leg deadlifts, lunges etc. Putting chest in between back and legs will allow my lower back some time to recover so that it’s not burned out and hindering those very important heavy sets in the squat rack. Now chest and shoulders are broken up by legs. Chest and shoulders are push movements. Shoulders, specifically the front deltoids can come into play on chest day. In order to maximise your shoulder workout, give it a day or two after training chest and you will guarantee yourself a full blown shoulder workout. I put arms last because biceps and triceps and smaller muscles that help on back day (biceps) and chest and shoulder day (tricep). Now there is nothing wrong training them after a bigger muscle. For example, some people do chest and biceps or delts and triceps. However, I do believe giving them their own day will allow maximum growth rather than them being an afterthought and burned out after helping your back and chest. Now if nutrition and rest is proper, there is nothing wrong with throwing in a couple of sets of biceps and triceps after back and chest day. They are smaller muscles and will recover faster. However these should only be used as touch up sets, for example, after back day I might do three sets of
“So, to sum it all up, first determine how many days a week is ideal for you, then build a split centred around bringing up a weak muscle group.” hammer curls for my brachialis and that’s it. After chest day I might do 3 sets of skull crushers for the outer head of my triceps. It’s not overtraining as long as I keep it around 3-4 sets. Since bodybuilding is about developing every muscle for balance and symmetry, abs and calves cannot be ignored. I recommend alternating them at the beginning, yes, beginning, of each workout. Day 1 would start with super-setting two exercises for abs, one targeting upper and the other targeting the lower abs. All I need is four sets since I’ll be hitting abs again later in the week. I do the same for calves my next workout. Two exercises, one for the gastrocnemius and one for the soleus. Doing this at the beginning of your workout assures that they get done, because there are many times when we simply do not have the energy left after training a bigger muscle group and we end up putting calves and abs off. Why are these so important, specifically abs? Well calves add to the symmetry and aesthetic of the physique. Abs however, are extremely important
for strengthening our core. Just because you see a 6 pack does not mean that your core is strong. It simply is a sign of you having lower body fat, but if you don’t train your abs, you will have back pain from your lower back over-compensating for weak abs. This comes into play in exercises like squats and deadlifts. Having strong abs will relieve a lot of stress and pressure on your lower back and ultimately help your lifts and posture. So, to sum it all up, first determine how many days a week is ideal for you, then build a split centred around bringing up a weak muscle group. Once you do that, alternate a push workout (chest and delts) with a pull (back) and also allowing the back enough time to recover so that it doesn’t hinder your leg workout. A bodybuilder is an architect. Building a great physique has to start with a well drafted blueprint so that the workouts are efficient and the development is precise. A building is designed to be strong in any storm, the same way a bodybuilder builds and sculpts a physique that will look strong in any pose on stage.
By Branden Ray AU SSI E MU S C L E G UR U | 19
© Eric Gevaert | Dreamstime.com
ANTICIPATION International Protein co-director Troy Bremner started work on the International Protein booth about 9 months before the event. Due to the large crowds at the first Arnold, a lot of stress was placed on the booth structure. Troy recognised that as much as we loved our booth, the structure couldn’t cope with all the weight of people pressing up against the walls, so a new stronger design was required. We decided to keep the same basic layout of the booth, the 3 main towers with the smaller front blocks. This design allows visitors feel welcome to enter the booth to view our products, talk with our staff and athletes, and of course take photos, all without getting pushed or moved on by the flow of people outside the booth. So with our new solid built structure came a greater storage space (more samples to give away!) and more area for signage which was the perfect opportunity to show off the bold International Protein graphics and stunning ‘larger than life’ athlete images.
Behind the scenes
INTERNATIONAL PROTEIN 28 | AUSSIE MUS C L E GU RU
THE EXPO
Finally the weekend of the event arrived. This really is a fabulous event as many of our sponsored athletes attend to compete, work or just visit the show, so it’s an opportunity for the team to meet up in person and support those Team IP members who are competing. The Australian Arnold Sports Festival is that one event on the Australian Fitness Industry calendar each year that EVERYONE attends so you know you’re going to catch up with all the people you’ve met over the years in different gyms, at different competitions or even ones you worked with or studied with… or even the kids of people you’ve known… who have all found their way to fitness. Each year I look forward to the familiar faces who come to take ‘this year’s picture’ with me, I love watching their children grow (literally) from year to year, and it’s always a pleasure to meet the people who have got into or got back into fitness in the last 12 months and are attending the Festival for the first time. This year we had quite a new team for the expo, with Elle and Benson making their first appearances on the International Protein booth, along with Alisa, our ever energetic promotional sample giver. Deanne took the lead in organizing the team and made sure the booth was well staffed and everything ran smoothly. Each year the event has a different feel, and within that, each day brings a different type of public, but no Arnold would be the same without International Protein’s USA based bodybuilder, and Aussie Muscle Guru contributor, Branden Ray. Branden has been to the last 3 of these events and has built a solid Aussie fan base for his unique and informative training clips on Instagram, brandenmray. Branden is as much an entertainer off stage as he is on… with his booming New York accent, he draws a crowd and has some fun running various physical challenges for the young guys wanting to win an iconic International Protein t-shirt! It seemed appropriate too, that after nearly two years as an idea, and about 6 months of writing, editing, choosing the order, choosing photos, and basically
“bringing everything together”, the FIRST EVER EDITION of AUSSIE MUSCLE GURU was launched at the Arnold Sports Festival. Having never produced a full scale magazine there was a lot of learning and patience that went into creating this magazine, something which I personally was so proud to
be able to hand out to interested show goers. Feedback has been great, and something we never considered, people asking how they subscribe to the magazine to ensure they don’t miss an edition. If you are interested, email salesmanagement@internationalprotein for details.
THE 2016 ARNOLD SPORTS FESTIVAL March 18 – 20 2016 saw the return of the Arnold Australia Sports Festival for the second time to the Melbourne Convention and Exhibition Centre. Taking over from FitX, this major 3 day sports, nutrition and fitness extravaganza made its debut as an “Arnold” event in 2015, and as expected was a massive success, so it was highly anticipated this year’s event would be bigger and even more grandiose. AU SSI E MU S C L E G UR U | 29
THE WOMEN LEE-ANNE
After her 3rd place in the Women’s Physique Division (WPD) at the Amateur Olympia in November 2015, IP was quick to sponsor Lee-Anne Temnyk. Lee-Anne not only took out the WPD Open this weekend, but gained her IFBB Pro Card, joining fellow IP athlete Louise White in the IFBB Pro Ranks as Australia’s two most recent IFBB Pro’s in the WPD division. Congratulations Lee-Anne, we look forward to being an integral part of your support crew as you journey into this next phase of your career. You can follow Lee-Anne too on Instagram, lee_annetemnyk.
CHLEO
Aussie Muscle Guru specialist strength writer Chleo Van Wyk achieved something no woman had ever done before. As a powerlifter, she lifted a combined total of 625kg, making her Australia’s all time strongest ever female power lifter! Chleo knows her craft and puts her body where her mouth is and backs up her teachings with incredible feats of strength. After her amazing achievement Chleo spent Sunday at the booth meeting fans and giving out tips and advice to fellow lifters and the incredulous public. For more evidence of Chleo’s strength and hard work, check out her IG chleo_v_wyk.
LEIGH
Leigh Holland-Keen has been sponsored by International Protein for years. IP has watched her grow from a determined strong young girl to a very successful, very strong, confident and even more determined young woman. Leigh took 2nd place in the Australian Strong Woman event. Leigh keeps everyone up to date with her training and progress via Instagram, leigh.keen, and prepared for this all while studying for her nursing degree. I always enjoy catching up with Leigh and her Mum at these events and can’t wait to hear how Leigh does at the Arnold South Africa.
ANNE
If you’ve been drooling over the latest recipes in Aussie Muscle Guru… think of our athlete Anne Tran. Anne is the creative genius behind many of the delicious protein recipes featured in the magazine. Anne shares a lot of her food creations (and contest pics) on her Instragram anne_t_fitness, but she had to take a small break from her recipe creating while she dieting down for the Ms Figure competition, but it paid off with Anne taking 2nd place in the Open Figure under 161cm (yes, she’s a pocket dynamo with calves nearly as big as mine). 30 | AUSSIE MUS C L E GU RU
THE ATHLETES
This year 7 International Protein sponsored athletes competed in events over the 3 days of the expo, taking out placings in a variety of events from amateur bodybuilding, women’s figure and physique, Strong Woman and Powerlifting events.
2016 Arnold Classic Australia International Protein Athletes Results
Chleo Van Wyk Australia’s all time strongest female powerlifter. Lifted a combined total of 625kg
Leigh Holland-Keen 2nd Place Australian Strongwoman
Lee-Anne Temnyk Women’s Physique Open & IFBB Pro Card
Anne Tran 2nd Place - Figure Open under 161cm Amateur
Pedro Relvas 4th Place U80kg Men’s Bodybuilding Amateur
Benson Milgate 2nd place O 100kg Men’s Bodybuilding Super Heavyweight Amateur
Harry Vlahos 6th place O 100kg Men’s Bodybuilding SuperHeavyweight Amateur
THE MEN
The male International Protein athletes were well represented in the amateur bodybuilding at the Arnold Classic.
PEDRO
Pedro Relvas, known as wolfpepe on his Instagram, is a unique athlete in that he has to take all of his nutrition via a PLG (feeding tube) to his stomach. International Protein met Pedro back in 2009 and immediately sponsored him to help Pedro get top quality nutrition. Pedro would be one of the most “competed” athletes we have in bodybuilding…. Every year, every season, Pedro is on stage, making improvements, moving up weight classes. This year Pedro took 4th in the U80kg men’s bodybuilding.
BENSON
Victorian Sales Rep for International Protein by day and social media bodybuilder extraordinaire at all other times, Benson Milgate, or benothebison as he is known to his some 15,000 Instagram and FB fans, had a massive weekend, taking 2nd place in the big mans’ class, the O100kg Super Heavyweight mens’ bodybuilding. Benson shared his journey into this show, and made impressive changes from the previous year and even from a few weeks earlier at the qualifier, but beating the competitor who had placed ahead of him there.
HARRY
This editions’ feature athlete Harry Vlahos (check him out on Page 12) also took the stage in the O100kg Super Heavyweights. Harry is also a heavily titled and active competitor, not to mention heavily muscled! Harry was one of the most muscled guys in the class taking 6th place this time around. Harry is a very knowledgeable man who shares his knowledge on Instragram as big_harry.vlahos
www.international-protein.com
Free Shipping!
NOW
N I E L B A L I A AV
Z N D N A K U , A D A N A C , A just click on S U your flag