AU
I SS
E
K R A M H C E GR
STAYING LEAN V BULKING UP
FREE MUSCLE MAGAZINE
BREAKING OUT OF THE
BODYBUILDING
ASYLUM
Chleo’s St r ength Corner
Tips to improve your big three lifts Lee-Anne Temnyk Qualifies for the Ms Olympia Turning calves into Cows; you can beat bad genetics!
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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, Arash Samali and Tim Ballintine. Photographers Daniel Repeti, HDPhysiques and Dallas Olsen. Cover Photo Mark Grech by Daniel Repeti 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
SUBSCRIPTIONS Sara Bremner-Forbes salesmanagement@international-protein.com Please email for information on subscribing to Aussie Muscle Guru. Aussie Muscle Guru is published quarterly.
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Contents REGUlars
FEATURES
8 Nutrition 101:
14 Mark Grech
Understanding Carbohydrates
12 Posing Workshop
Bikini Poses for the Pre-Judging Round
24 Folate
20 Ask IP
What IP products can I use if I’m allergic or intolerant to dairy?
22 Tips From A Pro
Multi Angle Shoulder Warmup
30 How the Pro’s do it
Q & A with Ann Titone, TA Martin, Branden Ray & Christine Envall about 3 key aspects of comp prep
40 Health Bites Science evidence based Nutrition and Health Tips
36
44 Chleo’s Strength Talk
Tips on improving the Big 3 lifts
48 Spotlight on
Hayley Bray & Daniel Cavalcante
54 Recipes File Choc Protein Sandwich Biscuits, Choc Berry Marble Cake, High Protein Vegetable Hummus
58
Breaking out of the Muscle Asylum
Matt Legge asks, Is Folate the same as Folic Acid and does it matter?
28 Turning Calves Into Cows
You can beat bad genetics!
34 Nutrition Update A new more accurate way of assessing protein quality
36 Staying Lean V Bulking Up
When to stay lean and when to bulk, plus a guide of how to do either
42 Endurance Fitness with Tim Ballintine A guide to Pre Season v Race Season
52 Advanced Training Techniques
Getting the most out of your time in the gym
62 Lee-Anne Temnyk Stepping up to the pro stage
60 Feature Supplement
Protein Synergy 5
AU SSI E MU S C L E GUR U | 5
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ON I T I TR NU UPDATE
O
ay W e t a r u c c A e r o M w e N A y it l a u Q in e t o r P g in s s of Asse
f the 20 or so amino acids used by the human body, nine are considered indispensable and must be sourced from the human diet for life.
Food marketed as protein-rich may be rich in amino acids, but it doesn’t necessarily mean that the protein has a high content of indispensable amino acids, they are in the amounts that humans require, or are well-absorbed. Protein quality measurement is an assessment of the ability of a dietary protein source to fulfil our body’s requirement for indispensable (or essential) amino acids. The higher the score, the better the protein meets our body’s.
A better way of measuring protein quality The Food and Agriculture Organization of the United Nations (FAO) has endorsed a new method of assessing the quality of dietary protein. The new Digestible Indispensable Amino Acid Score (DIAAS) method is more scientifically correct than the existing Protein Digestibility Corrected Amino Acid Score (PDCAAS) because it measures the 34 | AUSSIE MUS C L E GU RU
accurate digestion of amino acids rather than the crude protein levels measured by PDCAAS. Developed under FAO expert consultation by scientists from New Zealand’s Riddet Institute, the new method can accurately distinguish between proteins which were previously truncated (rounded down) to a maximum score of 1.0 using the PDCAAS method.
THE METHOD SINCE 1990: FAO guidelines since 1990 have recommended the PDCAAS method. PDCAAS involves calculating the ratio of amino acids of a food source against the amino acid requirement of a 2–5 year old child, based on the first limiting dietary indispensable amino acid within the protein – that is, the indispensable amino acid with the lowest content in a given protein. Using PDCAAS, the protein source is given a score with a maximum rating of 1.0 (or 100%) – anything above 1.0 is truncated because any excess protein consumed was thought to be of no value.
Amino Acid in the protein / Amino Acid requirement X Protein Digestibility = PDCAAS score truncated to max. 1.0
Why is DIAAS an important development? DIAAS is able to distinguish between protein sources PDCAAS previously classed as the same. This is particularly important in cases where proteins or protein ingredients are consumed in smaller amounts, for example for those with low-protein diets, malnourished populations, the elderly, and in medical applications. In these situations it’s important to know the un-truncated value of protein sources because any additional protein consumed is beneficial. In addition, when blending protein ingredients, it’s important to understand the true value of protein sources in order to formulate the ideal protein ratio.
THE NEW METHOD DIAAS shows the true value of dietary protein sources, and places dairy proteins firmly ahead of alternatives The new DIAAS method is more accurate than PDCAAS in many ways.
3. NO TRUNCATING OF SCORE: The DIAAS method more accurately describes the value of protein ingredients because it doesn’t truncate scores to a maximum of 1.0. DIAAS recognises the value of excess amino acids in a food or ingredient within the context of the entire diet, where an excess can make up for nutritionally incomplete proteins in other sources such as pulses and vegetables. Truncating to 1.0 has meant that superior sources of protein such as dairy have been nutritionally undervalued by PDCAAS.
1. SAMPLES FROM THE INTESTINE PDCAAS calculates the digestibility of a protein by looking at the levels of protein remaining in faecal matter. DIAAS samples from the end of the intestine (or ileum) to provide a more accurate measure. Sampling from the ileum is more accurate because faeces also contain endogenous proteins such as digestive secretions, mucus, cells, and bacteria which impact the measurement.
4. VARIATION IN AMINO ACID REFERENCE PATTERN PDCAAS rates protein sources against the amino acid reference pattern of a 2–5 year old child. DIAAS differentiates between the needs of infants and children with three reference patterns; 0–6months, 6 months–3 years and 3 years+. 2. INDIVIDUAL AMINO ACID DIGESTIBILITY Unlike PDCAAS, technology used in DIAAS can measure the digestion of individual amino acids, rather than just measuring digestion of crude protein. As a result, DIAAS is a more sensitive tool and paints a better picture of individual amino acid digestion.
Amino Acid in the protein/ Amino Acid requirement X Amino Acid Digestibility = DIAAS score (no truncation) CONCLUSION The FAO-endorsed DIAAS method gives a truer measurement of protein digestibility than PDCAAS, therefore providing a more accurate assessment of the nutritional quality of dietary protein sources. AU SSI E MU S C L E G UR U | 35
e v o r p m i o t s Tip
g i b r u yo
e e r th
s t il f
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ARTICLE BY:
Chleo Van Wyk (B.ESSc)
AUSTRALIA’S STRONGEST FEMALE POWERLIFTER
Tip: The Pre-Squat Primer It is important to switch on your central nervous system (CNS) before squatting, because you’re only as strong as your nervous system allows you to be. Certain explosive exercises and plyometrics can be CNS primers. Do them before hitting the big lifts and they’ll aid in unlocking your true power and strength potential. Do this primer superset before you squat and you’ll be ready for any squat workout! Explosive exercises and plyometrics such as: Alternating Medball Side Slams + Explosive Vertical Jump
• A1. Alternating medball side slams, 2- reps per side • A2. Depth vertical jump from box, rep Do 2-3 total supersets with 30-45 seconds rest between bouts. This CNS primer superset creates and activates core stiffness. It’ll also elicit a powerful stimulus in the vertical plane of motion.
How to Do It The side to side movement of the medball slams places the body in a position that’ll recruit more stability through the other muscles of the core, like the internal and external obliques, which are huge players in creating a heavy brace. With this variation you’ll activate motor units for the purpose of translating stiffness and performance into the big lifts. Do 2-3 alternating slams per side, driving the ball down to the outside of your toes as explosively as you can. Focus on getting full triple extension of the ball up overhead and triple flexion upon driving it into the ground. Quality trumps quantity here, so low reps and high intensity is warranted. After the slams, move directly into the vertical jump, which complements the squat pattern. Use the box to create force and elicit a strong neuromuscular response before stepping into the rack. For these jumps, explode up with maximal force production off of the floor and reach maximal height while sticking the landing in an athletic stance. This will ingrain the movement after each jump. Do 2-3 supersets with enough time between bouts to come close to full recovery and avoid a pre-fatigued state, which is a major problem with ramping up too much volume in the pre-training sequence with plyometrics. With these supersets, less is better. AU SSI E MU S C L E G UR U | 45
Tip: The 6-Second Trick for a Bigger Bench Press A fast way to increase force production on the bench press.
Increase Force Production 1. While the bar is still racked, take your regular bench press grip on the bar, but don’t unrack it yet. 2. Now pull down as hard as you can on the bar, trying to bring it to you. Brace yourself so that you won’t come off the bench. 3. Hold that contraction for six seconds 4. Relax for 5-10 seconds, then proceed with your bench press set.
You’ve just increased force production and you’ll very likely get more reps or hit a new PR.
How to Do It Pulling down on the bar will result in a maximal static contraction of the antagonist muscles of the bench press. Remember, antagonist muscles are the muscles with the opposite function than the target muscle. In this case, we’re about to press, so we use a pull for the static contraction. This is called the “antagonist pre-contraction” method. Research has found that a brief, maximal voluntary contraction of the antagonists immediately prior to a movement increases the force production of the agonists. It’s been shown that the pre-contraction of the antagonists counters their subsequent inhibitory effect, which will facilitate the action of the prime movers and synergists. Caiozzo et al. have even concluded that “a strength training program that employs the pre-contraction technique is more effective for increasing low-velocity strength than only training the prime movers.”
s the prey lo p m e t a h t g program in in a r ing lowt s h a t e g r c n e in r r o f “A st e re effectiv o m is e u iq n h c overs.” m e im r p contraction te e h t training ly n o n a h t h t g velocity stren
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Tip: Do this Before Deadlifting If you prime your CNS before a big deadlift, you’ll easily lift heavier and feel great doing it Explosive exercises and plyometrics such as: Twitchy Jumping Jacks + Medball Slams + Horizontal Jumps
• A1. Twitchy jumping jack, 3-5 reps • A2. Explosive overhead medball slam, 3-5 reps • A3. Depth broad jump from box, 1 rep Do 2-3 total supersets with 30-45 seconds rest between bouts. Because the deadlift is a relatively “slow” movement to the naked eye, it’s easy to forget that this lift needs to be explosive if you want to get stronger. But since the deadlift is known for being a backbreaker, people gravitate towards doing passive prehab work on their spine, hips, and shoulders to prepare for pulling, which is exactly what not to do when trying to train explosively with maximal torso stiffness. Instead, match the deadlift with a neural primer that helps create maximal stiffness at the core while generating an immense amount of force output and fiber activation.
How to Do It The first movement in the giant set is the jumping jack that’s performed with twitchy explosiveness in and out of a lat stretch in the overhead position. The lats are some of the broadest muscles in the body with huge splaying attachment points throughout the back of the rib cage, lower back, and pelvis. You need them for deadlifting. By tapping into their activation you can help achieve better stiffness in the shoulders and torso during pulls. Stick with 3-5 fast reps, coordinating the feet with the arms up overhead. The deadlift is based on a hip extension movement pattern, so you’ll also need to train it with CNS primer movements. The overhead slam is the perfect way to train triple extension (hips, knees, and ankles extending) in a coordinated fashion. The slam also requires you to be explosive in the overhead position, which places an emphasis on both the lats and torso. Focus on fully extending the ball up overhead with the entire body and coming into a powerful flexion to slam the ball as hard as you can into the ground for 3-5 reps with maximal velocity. The final step is to do a depth broad jump. This is a hipdominant jump which complements the deadlift (a hip hinge dominant pattern). By starting your jump on a low box about 2-5 inches off the ground, you can create kinetic energy and accentuate the stretch reflex of the lower body to trigger a strong neural response. This depth drop will fool the body into being more explosive than it is naturally. You’ll only need a single jump at the end of each of superset, so keep quality and effort high. AU SSI E MU S C L E G UR U | 47