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NOVEMBER 2017

ISS. 357

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INTRA

ON THE COVER

Inside

NOVEMBER 2017

ABEL ALBONETTI /// Photograph by Steve Boyle

VOLUME 357

IN EVERY ISSUE

8 FROM THE EDITOR 28 ASK M&F 112 SUPPS

FEATURES

COVER STORY

56 Pain-free leg training: part 1

46 Aesthetic training

How to train around lower-body injuries for blokes with achy knees.

Follow MuscleTech athlete Abel Albonetti’s hypertrophyfocused workout for unmatched aesthetics.

62 What’s in a name: part 2 We round out our list of iron innovators with these 7 unique moves all named after really jacked folks.

68 Summer six-pack Trick your body into building beachworthy abs worth showing off.

74 The no-bull guide to bulking Put down that burger. This bulking blueprint tells you exactly how much food you need and when you need it.

80 Rise and dine These protein-packed recipes guarantee you’ll start your day ahead of the game.

86 FLEX bonus section Training and nutrition news to help you max your gains big time.

90 Sculpt your beach body Combine strength training and high-volume supersets to help you shed those final layers of flab.

98 Taste and feel the burn The hype is real for BSN’s first thermogenic powder in the Oceania market – HYPER SHRED.

100 Get ripped with no cardio The same barbells, dumbbells and machines we use to ignite hypertrophy can also be effective tools for melting body fat.

106 Manifesting muscle The most powerful tool for building doesn’t exist in a food, pill or powder – it resides within you.

10 EDGE

16 TRAIN

32 EAT

The latest stuff on our hot list; how to reach the Gold Standard Zone; deadlift tips from the strongest man on the planet; what’s in our gym bag.

Master the front lever; five reasons your box jump sucks; try our gruelling burpeepull-up combo; build strength in six minutes.

Beer makes your food better; break good with our quinoa sweet potato bowl; healthy alternatives to tomato sauce; protein-packed pasta.

MUSCLE & FITNESS / NOVEMBER 2017

GROOMING BY CHRISTIE CAIOLA

SECTIONS

“Wh h you’re flying “Whether fl i across the h top off Bathurst h or going i into turn 8 at Adelaide at 240km/h. You’ve gotta stay cool, confident and back yourself. Brut keeps me cool and confident. It’s the one that wins.” Mark Winterbottom 2015 Supercars Champion

Back yourself.

E D ’ S

N O T E

Executive Editor Arnold Schwarzenegger Editor in Chief Shawn Perine EVP/Group Publishing Director Chris Scardino Managing Editor Brian Good Group Training Director Sean Hyson Group Creative Director Andy Turnbull Senior Editor Joe Wuebben

PUBLISHER Ian Brooks

EDITORIAL Editor Alison Turner

ART Art Director Lee McLachlan

SUBSCRIPTIONS Subscriptions Manager Dorcas Freund (02) 9439 1955; subs@paragonmedia.com.au

ADVERTISING Advertising Representative Sonja Halstead sonja@paragonmedia.com.au; 0411 515 871

ADVISORY BOARD

POWER OF THE POSITIVE

he mind is a mysterious and powerful thing. As you’ll learn in this issue, your mind can not only help you to reach your fitness goals by visualising them (p106), it can also make you experience the sense of touch differently depending on the type of music you’re listening to (p11) or trick you into thinking you’ve eaten more or less than you actually have (p36). There’s also a lot to be said for the power of positive thinking. Believing in yourself and your ability to reach your goals will help you to muster up the motivation to get out there and give it everything you’ve got. Think about it: if you head into a workout thinking it’s not going to get you anywhere, you’re not very likely to put in 110 percent, are you? Nope. You’ve created your very own self-unfulfilling prophecy. So kick those negative thoughts to the curb and focus on the positive – your ability to work hard, eat wisely and recover right. Don’t let any setbacks frustrate you or tempt you into giving up, and don’t let anyone tell you that you “can’t”. You’ve got this.

Keep training!

Al Turner Editor

Rich Froning The reigning and four-time CrossFit Games champ Greg Glassman Co-founder of CrossFit, the world’s fastest growing fitness movement Jim Manion Chairman of the IFBB pro league and president of the US National Physique Committee Nick Mitchell One of Britain’s leading personal trainers and owner of upfitness.com Mike O’Hearn Former TV Gladiator who has titles in bodybuilding, powerlifting and judo David Sandler One of the world’s leading strength and conditioning coaches Tim Ziegenfuss Sports nutrition and exercise scientist who is chief executiove of the Center for Apllied Health Sciences

PARAGON MEDIA PTY LIMITED ABN 49 097 087 860 Level 2, 174 Willoughby Road, Crows Nest, NSW 2065 PO Box 81, St Leonards, NSW 1590 Tel: (02) 9439 1955 Fax: (02) 9439 1977 www.muscle-fitness.com.au Muscle & Fitness is published 12 times a year. Printed by Offset Alpine. Australian and New Zealand distribution by Gordon & Gotch. Copyright © 2017 Paragon Media Pty Limited and Weider Publications, LLC. Muscle & Fitness is published under licence from Weider Publications, LLC. All rights reserved. Reprinted with permission. No part of this publication may be reproduced, translated or converted into machine-readable form or language without the written consent of the publisher. Muscle & Fitness is a trademark of Weider Publications, LLC and is used under licence from Weider Publications, LLC and may not be used or reproduced without permission from Weider Publications, LLC. Articles express the opinions of the authors and are not necessarily those of the Publisher, Editor or Paragon Media Pty Limited.

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

Chairman, President & Chief Executive Officer David Pecker Executive Vice President/Chief Marketing Officer Kevin Hyson Executive Vice President, Consumer Marketing David W. Leckey Executive Vice President/Chief Financial Officer, Treasurer Chris Polimeni President/CEO, Distribution Services Inc John D. Swider Executive Vice President/Chief Digital Officer Joseph M. Bilman Executive Vice President, Digital Media Operations/CIO David Thompson General Manager, AMI International & Syndication Laurence A. Bornstein Director, International Licensing Branding Marianna Gapanovich Director, Rights & Permissions Fiona Maynard Syndication Manager Maribel Dato Production Assistant Paul Miller Founding Chairman Joe Weider (1919-2013) Founding IFBB Chairman Ben Weider (1923-2008)

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MUSCLE & FITNESS / NOVEMBER 2017

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NEWS / INTERVIEWS / SPORTS / GEAR

HARRY DOESN’T LIVE HERE Radcliffe wants to put Harry Potter behind him by taking on roles like this one.

THE WILL TO SURVIVE JUNGLE

Daniel Radcliffe stars in this adventure film by Wolf Creek director Greg McLean. Set in the Amazon , the film is based on adventurer Yossi Ghinsberg’s true story of being stranded in the rainforest for three weeks back in 1981, after something goes terribly wrong (no spoilers here). Kinda like Bear Grylls on crack, it’s a harrowing thriller. Bring popcorn and valium. Released November 9. 10

MUSCLE & FITNESS / NOVEMBER 2017

S M A RT ST U F F

NO MORE SANDY TOWELS! Next time you head to the beach, you won’t have to worry about dragging sand home with you afterwards – the Sandusa towel has a special waterproof backing that sand doesn’t stick to. The towel was designed by Baz Brown from the Gold Coast, and is now sold in more than 30 countries around the world. It’s also perfect for keeping your car seat dry when you drive home in your wet boardies after an ocean swim. sandusa.com

H O T

L I S T

E D G E

RU N

TRACK YOUR PROGRESS

R E C OV E R

GRID VIBE Its gridlike pattern digs deep into muscle tissue while vibrating to increase blood flow to areas in need. At 30 centimetres in length and 9 centimetres in diameter, the Vibe is compact enough to toss into your gym bag for a pre-, post- or anytime roll. tptherapy.com

Make your shoe smarter with the MyFit Pod from The Athlete’s Foot. Simply clip it to any running or walking shoe, and you can start collecting data such as Foot Strike, Ground Contact and, a first, Rate of Impact. It also allows you to track the performance and life of your running or walking shoes. theathletesfoot.com.au/myfitpod

H E A LT H

SLASH YOUR SALT NRL

THE SCIENCE OF FOOTY Scientists at James Cook Uni, Qld, have put their research dollars to good use by studying performance indicators of winning and losing NRL teams. They found that winning NRL teams run further during the game, they have more try assists, offloads and dummy half runs. They also hold on to the ball more and kick further. Higher ranked NRL teams have more comprehensive defensive strategies and less missed tackles when compared to lower ranked teams. Stay tuned for next month, when scientists reveal that bears shit in the woods.

WEIRD SCIENCE

CAN YOU FEEL IT? We know that music can be moving, but scientists have now discovered that touch is perceived differently, depending on the music being played. So, for instance, if you listen to something sexy, you’re likely to experience the touch of another person as being more sensual. If you’re listening to something aggressive, someone’s touch would be processed in your brain as being aggressive, so don’t hug your mum while listening to Rage Against the Machine.

We Aussies are consuming double the recommended salt intake, according to researchers from the George Institute for Global Health. This should be scary enough for you to put down that salt shaker, since it’s been revealed that high salt intake is associated with a doubled risk of heart failure. The World Health Organisation recommends a maximum of 5 grams of salt per day, while the average Australian is consuming around 10 grams a day – way too much!

NOVEMBER 2017 / MUSCLE & FITNESS

E D G E

MUSCLE & FITNESS / NOVEMBER 2017

M A X

THE ZONE

veryone has a zone. A place where mental prep translates into peak performance. It elevates you to a whole new level, priming your body for the ultimate workout and arming you with the edge you need to dominate each rep. It’s the difference between a throwaway session or a rush of endorphins so strong you’re already thinking about the next workout. But what happens when you’re struggling to align your mind and body? For every motivational message in your head there’s another voice in it filling you with doubt and pushing you to the exit: “Give up.” “Next time.” It’s the part of your consciousness that picks the lounge over the gym, but it doesn’t have to be the loudest voice. At Optimum Nutrition – maker of the world’s best-selling whey protein powder – they’ve cancelled out the voice calling for you to stay at home and amplified the one screaming for one more rep. They know finding the zone is a process and that there’s more to each workout than recovery, reps and sets. That’s why Optimum Nutrition has opened up a conversation around preparation and recovery. Getting in the zone isn’t a chore, it’s a choice. Being prepared mentally and physically helps you make the right choice, and proper recovery sets you up to continue making the right choices. When these all align you’ve risen to a whole new level: the Gold Standard Zone. From October to November, Optimum Nutrition will be visiting selected gyms through Victoria, NSW and Queensland with their Gold Standard Zone pop-up activation, giving you the chance to chat to Optimum Nutrition athletes and receive a free ON kit, including a shaker and products to help you

P O T E

E D G E

Sometimes good isn’t good enough. Are you ready to rise to a new level? reach the Gold Standard Zone. A full list of dates and locations will be available at goldstandardzone. com.au along with motivation tips from athletes and psychology advice from Optimum Nutrition. Renowned sport and exercise psychologist Marcel Noronha has also partnered with the brand to provide insights based on his work with athletes and elite teams such as Swimming Australia, Queensland Academy of Sport, Brisbane Broncos and the Brisbane Roar. Noronha is a big advocate for mental preparation and says a strong mindset is absolutely crucial when trying to obtain physical results. “Developing your mental game is like building muscle – it requires persistent purposeful practice,” he says. “We are all unique and all have different circumstances, therefore there is no one answer for to how to maximise performance. “However, there is a formula, and the key ingredient is self-awareness. Understanding what you do well, identifying where you can improve and challenging yourself to find solutions specific to your needs is essential. Then you’ll come to realise that the formula resides within yourself. I’ve worked with Optimum Nutrition to identify the mental hurdles that affect athletes at all

levels and provide solutions to overcome these hurdles.” Optimum Nutrition athlete and personal trainer Nick Cheadle knows the struggles of preparation and recovery in living the fitness life. “I’m big on starting a workout before I even get to the gym – you’ve got to come energised and focused from the start if you want to get something out of it,” he says. “Sticking to my routine of drinking Gold Standard Pre-Workout on the way to the gym ensures I’m energised. Once I get to the gym, I pop my headphones in, and that narrows my focus to the task. “My workout exercises were planned the day before, and I track them in the HyperDBS app, so I know exactly how many sets and reps I’m doing. After my last rep, I take Gold Standard 100% Whey to give my muscles the essential amino acids and protein they need to recover fast, so I’m prepared for my next workout.” For those training frequently, it’s a continuous cycle – being mentally and physically prepared for your current session, while also being prepared for your next session through optimal recovery. It’s about finding the mindset that primes your mind and body to reach the gold standard zone and maintaining that momentum time and time again.

WIN AN ESCAPE!

Optimum Nutrition has partnered with Active Escapes to give purchasers of Optimum Nutrition’s Gold Standard range the chance to win one of three Active Escapes by registering their purchase from select retailers online. Go to goldstandardzone.com.au to find out more.

NOVEMBER 2017 / MUSCLE & FITNESS

E D G E

B E A S T

M O D E

By John Plummer

Strong like Hall

Hall is known for his deadlift, but he can also leg-press 998 kilos for 10 reps and strictpress a 211-kilo log overhead.

Three deadlift tips from the strongest man on the planet. FOLLOW THE SIX-REP RULE “The six-rep rule has been at the heart of my training since I started,” says Hall. Find a weight that has you failing one to two reps before six. Each week, aim to complete that weight for six reps. Then increase the weight by 10 percent and aim to lift that six times.

INCORPORATE SPEED WORK To improve the quickness of his pull, Hall works in a speed week for deadlifts. To do it, load 60 percent of your one-rep max on the bar and lift it for eight sets of two reps, as fast as possible. “You’ll still develop power without damaging your body with heavy weight,” Hall says.

“SCRAPE” YOUR SHINS

DEAD WEIGHT

Eddie “the Beast” Hall, the reigning World’s Strongest Man, gives you a lesson in deadlifting.

hen it comes to ripping heavy weight off the floor, Eddie Hall, who was just crowned the 2017 World’s Strongest Man, is king. Before he won WSM, Hall shocked the world when he deadlifted 1102 pounds (500kg) – easily, we should add – in July 2016 at the World Deadlift Championships. It was (and still is) the most weight ever deadlifted before. So what’s Hall’s (not-so) secret to pulling massive weight? 14

MUSCLE & FITNESS / NOVEMBER 2017

“Brute strength is the key to strongman,” says Hall. “If you’ve got that, you’re 90 percent there.” And while his approach to competition may sound simplistic, no one can tell Hall that it doesn't work. To help you hoist Herculean weights, Hall outlined three crucial tips that he’s learned from years of time spent in the gym. We can’t promise that you’ll ever be as strong as Hall (after all, who is?), but you can expect your deadlift numbers to soar.

“Keep the bar as close to your body as possible,” Hall says about proper deadlift technique. “Wear deadlift socks – as this will hurt a little – and drag the bar up your shins and thighs. If the bar moves away from your body, you’re using your lower back more, which is dangerous.”

HALL SAYS: “Technique is important, but too many people get carried away trying fancy things and don’t put enough effort into the basics.”

EDDIE HALL STATS: Age: 29 Residence: England Height: 190cm Weight: 186kg Best squat: 405kg Best deadlift: 500kg Best bench press: 300kg UK’s Strongest Man titles: 6 Britain’s Strongest Man titles: 4 Career highlight: 2017 World’s Strongest Man Photograph by Christopher Bailey

G Y M

B A G

E D G E

3 5

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Sunwarrior’s Plus Protein 500g Chocolate Organic Certiﬁed Classic Plus builds on Sunwarrior’s original rice protein by adding in the amino acidbalancing effects of peas, chia seeds, quinoa and amaranth. A real superfood combo. sunwarrior.com.au

YoPRO is chock full of protein (15g per serve) to give you a great start to the day, or to fuel your muscles anytime. Unlike most regular yoghurts, YoPRO contains no added sugar and no artiﬁcial sweeteners. All-natural and smooth and creamy. yopro.com.au

Unlike other mueslis, Herman Brot Protein Muesli is low in carbohydrates and super high in protein (around 20g per serve). It also boasts one of the lowest GI ratings of any cereal on the market. Eat it for breakfast or chuck it in a smoothie. hermanbrot.com.au

A 100% free form amino acid-based product that contains no carbs or fat and is dairy-free. Light and refreshing, Future Whey is quickly absorbed by the body to fast-track muscle growth and recovery. Great to drink and easy on your stomach post-workout. bulknutrients.com.au

NOVEMBER 2017 / MUSCLE & FITNESS

THE LATEST IN TRAINING, RECOVERY AND GEAR

DO IT BETTER Don’t think about raising your feet. Instead, focus on driving your head and shoulders back and pushing against the bar with rigid, nearly straight arms.

FRONT AND CENTRE Master the front lever for unmatched core, grip and back strength – and serious street cred. 16

MUSCLE & FITNESS / NOVEMBER 2017

ure, you can move serious weight, but can you rip out a front lever? Don’t scoff because it’s a body-weight move. If you can’t do one,

then you’re probably not as strong as you might think. Look at Olympic gymnasts – who train with only their body weight – and it’s pretty obvious that you Photograph by Erica Schultz

By Andrew Gutman

C A N

Y O U

D O

T R A I N

don’t need barbells and dumbbells to be strong and ripped. The front lever (shown above) – which every top gymnast can do in his sleep – is a better indicator of your lats, core and grip strength than a deadlift. Why? Because you can’t cheat it – if you can’t do one with the right form, then you can’t do one. It’s as simple as that. And mastering this move will pay dividends when it comes to your other lifts, as being able to suspend yourself in mid-air with your back parallel to the floor requires a tremendous amount of full-body stability. That stability will benefit you during compound lifts and Olympic movements. Not sure where to start? Follow w the progression below. HOW TO DO IT

THE FRONT LEVER Work up to your first front lever with this progression:

Hang from a ng bar and simply bring your knees towards your chest.

Aim your knees towards the bar; get as parallel to the floor as your spine will allow.

Next, try to hold that position, with your back parallel to the floor, for 10 to 15 seconds.

When you can do that, extend one leg and alternate. (One extends; the other retracts.)

Now attempt to spread your feet as you extend your legs. This will help dissipate tension through your body.

Photograph by Edgar Artiga

Two moves to strengthen your front lever Use these exercises from front-lever aficionado Shawn Perine to perfect your front lever. CORE

BAC K

HANGING LEG RAISE (ABOVE)

STRAIGHT-ARM PULLDOWN (NOT SHOWN)

PERINE SAYS: “Superstrict hanging leg raises and superstrict pull-ups, where you bring your body as high over the bar as possible, will help prep you for front levers. You want to get totally comfortable on the bar and have control in your movements on it.”

PERINE SAYS: “This move mimics the motion of the front lever, except your feet are planted and your hands move along an arc, which is the opposite of how you move in the front lever. Remember to keep a slight bend in your elbow to avoid hyperextension and to keep your shoulders down and back."

NOVEMBER 2017 / MUSCLE & FITNESS

T R A I N

N E W S

S PAC E O U T

WORKOUT TIMING IS KEY Lifting weights tires out the body, so space out your cardio accordingly, says a new study. “We want to increase the awareness of resistance-training-induced fatigue to limit the carryover effects of fatigue from resistance to endurance training sessions,” says the study’s Dr Kenji Doma, adding that the typical 40- to 60-minute lift causes physiological stress that can last for a few days, compared with the 24 hours required to bounce back from a run or other endurance training. (James Cook Uni, Qld ) HIIT IT

HIIT CAN SLOW DOWN AGEING High-intensity interval training raises your heart rate and sheds fat. But it can also slow down the ageing process by making cells produce more proteins to fuel mitochondria – which powers cells – leading to more mitochondrial capacity. (Cell Metabolism)

GET ON UP

WALK WHILE AT WORK After hitting the weights hard, take a break. Don’t go straight into cardio.

H I T T H E WA L

WALNUTS ARE AWESOME FOR YOUR GUT

Percentage of people who quit going to the gym after one week, even after they were paid (up to $60 in Amazon gift cards) to exercise. (Case Western Reserve Uni, US) 18

MUSCLE & FITNESS / NOVEMBER 2017

Eating more walnuts can bump up levels of good bacteria and drop levels of harmful bacteria, Also, Harvard just found that walnuts can reduce cravings for junk food. Aim to eat 25 nuts a day (walnuts, almonds, pistachios and cashews).

C L O C K W I S E F R O M L E F T : J A C O B L U N D / S T O C K S Y; G E T T Y I M A G E S ; B O N N I N S T U D I O / S T O C K S Y; G E T T Y I M A G E S

Both short walking breaks and 30 minutes of continuous walking lower fats in the blood. A combo of the two is even better for metabolic health. (Journal of Clinical Lipidology)

The biggest brands in bodybuilding supplements, gym clothing and accessories at low prices.

makinggains.com.au

T R A I N

O R M

By Chris Doherty

REASONS YOUR BOX JUMP SUCKS

Enhance your power and save your shins by avoiding these blunders.

FIX THESE BOX JUMP BUNGLES

1 3

You start and finish in different spots

Jump from a mid-squat position, and land in one as well. Not finishing in the right position usually means – well, see No. 2.

You land with a thud

This indicates poor form and a lack of body control. Drive through your hips; otherwise, your knee joints can suffer. Focus on jumping athletically with a soft, heelsfirst landing.

Your box is too high

If your box is too high, then both your starting and ending position will be compromised. Start low, perfect your form, then slowly increase the height of the box.

Your knees cave in

Caving knees often means weak or inactive glutes and hamstrings. Improve them with banded goblet squats and lateral mini band walks.

You aren’t using your arms

Failing to swing your arms will reduce your power output, decreasing the amount of force being transferred during the jump. Which is why you want to rocket your arms skyward as you release your hips. This will help ensure that you begin and end in the same position, allow you to land softly, and also help maintain balance throughout your body as you shift your centre of mass.

MUSCLE & FITNESS / NOVEMBER 2017

EUGENIO MARONGIU/OFFSET

ox jumps simulate many athletic movements, teach the body to transfer force and absorb shock and can make you more explosive. When you do them correctly, that is. Unfortunately, the fitness industry has bastardised the box jump by maxing out on height and reps instead of emphasising proper form. To help bring back the importance of form, Mike Boyle – one of the world’s most revered strength and conditioning coaches and a functional fitness expert – points out the five biggest box- jumping flaws and how to correct them.

By CJ Murphy

6 – M I N U T E

M U S C L E

T R A I N

SMOOTH SAILING Not only will these exercises tax all your major muscles, but the order ensures a clean transition from move to move.

M&F 360:

BUILD STRENGTH

you perform compound exercises with a non-stop, timed protocol. Prepare to be dry heaving by the end. But more important, prepare to be strong as hell.

Low-volume compound movements can help make you one strong M&Fer in just six minutes.

rovoking physical change is simple: you impose stress on the body, such as moving weight or executing lots of reps. In turn, the body responds by adapting and growing. And while higher reps will fill your muscles with blood so they get bigger, this month’s six-minute circuit is aimed at taxing your central nervous system – your body’s control centre – to elicit

Photographs by Per Bernal

strength gains. That means more compound movements that target both your upper and lower body (read: no kickbacks) and lifting heavier weights for fewer reps. That said, six minutes isn’t a long time, especially when you consider that most strength athletes log hours upon hours in the gym, so your intensity needs to be through the roof. Good news: this workout combines both elements by having

WO R KO U T

6-MINUTE STRENGTH DIRECTIONS: set a timer for six minutes and aim to complete five consecutive rounds, six if you’re a beast. If you’re a sadist and want more, simply add time. EXERCISE

REPS

FRONT SQUAT

PUSH PRESS

PULL-UP*

If you don’t have access to a pull-up bar, simply perform bentover rows after your push press.

NOVEMBER 2017 / MUSCLE & FITNESS

T R A I N

A B S

WINDFALL

Upgrade your ab routine with this safer and more effective kettlebell exercise.

C O R E

By Don Saladino

hen selecting core exercises, the first thing you should consider is risk versus reward. For example: crunches can really make your abs pop. But they can also wreak havoc on your spine, as you’re continuously rounding it with every rep. But good news – there are plenty of other moves that are worth doing, and the kettlebell windmill is one of them. Here’s why: You work on your hinging pattern: hinging at the hips strengthens your posterior chain (glutes, hamstrings and lower back) and is required for a lot of movements like kettlebell swings and deadlifts. Also, as we age our ability to hinge weakens, so reinforcing the movement will only strengthen and preserve your hinging ability over time. Extra lat work: in order to stabilise the weight, the lifter has to engage his lats, which will recruit more back muscle and spare your shoulder joint, the other stabiliser, from potential injury. Anti-rotation: your torso will want to rotate as you bend down. Don’t let it. Instead, resist the rotation, as fighting your body’s natural instinct will strengthen your core more than actively rotating it. HOW TO DO IT

GET DOWN WITH IT The kettlebell windmill is a great move to strengthen your thoracic mobility.

KETTLEBELL WINDMILL

Press a kettlebell directly overhead, maintaining an extended arm.

2 3

Turn the foot opposite of the loaded arm outwards.

With your unloaded arm, reach down and touch next to your toes. Keep your legs straight and your chest out.

MUSCLE & FITNESS / NOVEMBER 2017

Photograph by Marius Bugge

T R A I N

D Y

By Andrew Gutman

Bl t your entire Blast i body with this gruelling burpee-pull-up combo.

ow you finish your workout can be the difference between good and great results. Which is why you should ditch boring treadmill runs and sub in a move like the burpee chest-to-bar pull-up. “You’ll increase your leg strength, explosiveness, coordination and overall level of badassery of your workout,” says Matt Pudvah, certified strength and conditioning specialist. “Hopping down into a push-up and then jumping up to the bar will make you more athletic. But it’ll tire the hell out of you, too, so save it for the end of your workout.”

HOW TO DO IT

BURPEE CHEST-TOB A R P U L L- U P W O R K O U T DIRECTIONS: start a timer and do a rep in conjunction with the minutes on the clock. So do one rep for Minute 1, two reps for Minute 2 and so forth until you fail to complete the designated number of reps within the minute.

Stand in front of a pullup bar and complete a full burpee with a pushup at the bottom.

Jump up and grab the bar with a wide grip and pull yourself up until your chest touches the bar. For an added challenge, start the pull-up from a dead hang without using the momentum from the burpee.

MUSCLE & FITNESS / NOVEMBER 2017

Photographs by Per Bernal

By Tony Attridge

ETIQUETTE 101

Respect your fellow gym-goers and say goodbye to gym rage.

ith the weather warming up, gyms will be getting busier as people rush to try and undo the excesses of winter and get their summer bodies. Those of us who’ve been training all through winter are besieged by an influx of people trying to achieve the impossible! Here are my top 10 gym etiquette tips to save the gym rage:

1. Use deodorant There is nothing worse then walking into a gym only to have your breath taken away by someone’s BO. Be considerate of others and use deodorant prior to training. 2. Use a towel Imagine going to use a bench and finding it covered in someone else’s sweat. Think of others and put a towel down on the equipment you’re using. 3. Put your weights away Just because you can leg press 200kgs doesn’t mean that the next person can. Take that extra time and put your weights away. 4. Do not drop the weights This should go without saying. By not dropping the weights you ensure the equipment lasts longer which than correlates with the gym not having to put up their fees because they have to consistently purchase new equipment. 5. Get off your phone If you’re on your phone get off the equipment and let someone else use it. Yes, Facebook needs to know that you’re training but that should not be to the detriment of your fellow trainers. 6. Share equipment Don’t use multiple pieces of equipment if the gym is busy. Alternatively, change your training time to when the gym isn’t as busy. 7. Be aware of personal space Try and stay away from moving near the line of sight of someone lifting as it can cause a distraction, especially if you’re too close. 8. Don’t talk to someone preparing to lift This should be logical, but it happens all too often. Talking to someone distracts them from their mental prep. 9. Be quiet Keep your grunts and swearing to a minimum! No one wants to hear you making animal noises while you lift 5kgs for curls. So, tone down the volume and have respect for those around you. 10. Be friendly Try it! It’ll improve your day and make everyone else around you feel great. Tony Attridge is a level 3 strength and conditioning coach, sport psychologist, sports nutritionist and exercise scientist. See more at tonyattridge.com and thecollegeofhealthandfitness.qld.edu.au

G Y M

R U L E S

T R A I N

Got the brawn? Let us help develop the brain! Health and fitness is a lifestyle choice. Regardless of your goals – whether it be to compete, for enjoyment or to extend your abilities – the more knowledge you havve about training, the better ha your results will be. I have been in the industry, both working and studying, since 1988 and I have been educating professionals and the general public in health and fitness for over 24 years. If you really want to improve your mind and body, come and train with us and master the knowledge to get you there. Tony Attridge Did you know that during 2015-2016, Australians are expected to spend $613.6 million on weight-loss counselling services and related low-calorie foods and dietary supplements? Our Certificate IV in Weight Management, a nationally and internationally accredited online training course, can help you start a holistic career or business in the weight management industry. Train with us and get a world class education and be part of a community of like-minded professionals. Be the best you can be! Mention Muscle & Fitness magazine and get 20% off our advertised prices!

Evergreen Centre, Level 1, 12 Discovery Drive, North Lakes, QLD 4509 P: 07 3385 0195 E: manager@thecollegeofhealthandfitness.qld.edu.au

www.thecollegeofhealthandfitness.qld.edu.au

T R A I N

C R O S S F I T

I N F U S I 0 N

MAKE IT A DOUBLE

This high-intensity CrossFit staple is a two-forone conditioning and fat-burning workout.

kipping rope as it’s typically done (aka “single unders”) is a moderate-intensity form of cardio that you could probably do continuously for a few minutes if you really wanted to. Double unders, on the other hand, are decidedly high-intensity and about the closest thing you can get to an all-out running sprint without having to travel forward. If you hate skipping rope, you’ll

doubly hate double unders. The suck factor, however, is directly proportional to the benefits offered. “Double unders are a great tool to improve coordination and speed,” says Bill Shiffler, strength and conditioning specialist and CrossFit coach. “Once you’ve mastered the skill element, they also serve as a phenomenal conditioning and HIIT exercise because of the higher power

By Joe Wuebben

output of the movement compared with single unders.” You don’t have to be a gifted athlete to do double unders – just an ambitious one who seeks the highest intensity level possible to maximise calorie and fat burning. Before you jump headfirst into double unders, heed these tips: HOW TO D O I T

DOUBLE UNDERS

First, measure your rope. Put the rope under one foot and raise both handles. They should stop right at your armpits.

“Glue” your elbows to your sides. Practise this first with single unders.

Jump with an upright torso. Stay as tall as possible, bound off your toes using your calves and keep your toes in front of your body.

3 2

Turn the rope by rotating only at the wrists (not the elbows or shoulders). Again, you can practise this by doing single unders.

To go from single unders to double unders, jump higher and rotate your wrists faster.

4 1

WO R KO U T

CARDIO ROUTINE DIRECTIONS: perform 3–5 rounds of:

TRAINING NOTES

MUSCLE & FITNESS / NOVEMBER 2017

REPS

REST

DOUBLE UNDERS

15–30

90 SEC

BURPEES

DID YOU KNOW? Skipping rope burns more than 10 calories per minute.

G E T T Y I M AG E S

> Perform this workout (designed by Shiffler) either after lifting weights or by itself on a cardio day. > Choose rounds and reps based on your current fitness level.

EXERCISE

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YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS

DIPS Referred to by some as the upper-body squat, dips activate muscles in your chest, shoulders, traps and triceps, making them a must-do move for a bigger and stronger upper body.

MUSCLE & FITNESS / NOVEMBER 2017

Photograph by Xxxxxxxxx

A S K

I’m into powerlifting, so I rarely do curls. Will my arms still grow or do I need to isolate them? – Frank A

If you’re new to lifting and have minimal muscle development, your arms will grow from pull-ups and rows alone. However, if you’ve been at it for a few years

JON-ERIK KAWAMOTO is a strength and conditioning specialist and personal trainer.

and still aren’t happy with your arm growth, you should work curls and triceps presses into your program. Perform three biceps and triceps exercises weekly, focusing on different angles. For example, target your bis with incline dumbbell curls, preacher curls and barbell curls, and to target your tris, try decline skull crushers, overhead dumbbell extensions and dips.

What are some good substitutes for sled pushes? – Ben L

One option is to crouch down and push the belt of a turnedoff treadmill with your hands. You can also stack weight plates onto a towel and push them across any smooth surface. Lastly, you can do isometric wall pushes. Stand in front of a wall in your socks on a hardwood floor. Extend your arms and begin to drive your legs forward. These three moves all mimic sled pushes and recruit the glutes, hamstrings and lower back.

BETH BISHOP is an MMA conditioning specialist, CrossFit judge and trainer.

Does drinking alcohol negate the benefits of my workout? – Justin F

One or two beers won’t destroy your results, but before you crack open a cold one, consider these effects. First, drinking can increase urine output, which inhibits the amount of nutrients your body can absorb and encourages excretion of stored minerals like calcium and magnesium. If you do indulge, choose a brew with a lower ABV (alcohol by volume) percentage, about 4% or less. The higher the ABV, the greater the adverse effects, which also include disrupted sleep patterns, weight gain and decreased muscle protein synthesis. So, is it worth it? You decide.

DR KELLY PRITCHETT is a dietitian and specialist in sports dietetics.

NOVEMBER 2017 / MUSCLE & FITNESS

A S K

Basil, rosemary and oregano are ideal to include in salads.

What are the most important herbs that I should be consuming (through cooking or supplementation)? – Clark G

– James L

Simply put, no. Using a belt allows you to lift artificially heavy weights by covering up your weakest links. This can lead to injuries, because other muscles have to compensate. Build your own “belt” by strengthening the muscles in your lats, abs, obliques, lower back and glutes. Then learn how to brace yourself properly, and you won’t need a belt to protect your spine.

JASON FERRUGGIA is a strength and conditioning coach.

MUSCLE & FITNESS / NOVEMBER 2017

When it comes to supplementation, what you see isn’t always what you get, so try to get the bulk of your nutrients from fresh herbs and spices. My favourites:

Antioxidants Basil Rosemary Oregano Tip: pair these herbs with salads or Greek yoghurt, or place on top of a slice of tomato and fresh mozzarella.

Is it possible to gain strength as I lean out? If not, how much more do I need to be eating? – Francis A

Yeah, it’s possible. Gaining strength has to do with how you train, and shredding up is all about your diet – the two functions

Anti-inflammatory Turmeric: add to rice, chicken, fish and soups for a boost in nutrients. Cayenne pepper: a great spice to give anything from meat, stews, sauces or oatmeal a serious kick. Ginger: add to smoothies or stir-fry dishes and even press into a glass of water for a refreshing aftertaste.

LESLIE BONCI is a sports dietitian.

are mutually exclusive. You need just enough calories to recover, which isn’t as much as you’d think. Consume 16 to 24 calories per kilo of body weight. On non-training days, drop the calories per kilo of body weight by one or two calories.

CJ MURPHY is a strength coach and personal trainer.

O P E N E R P A G E : P E R B E R N A L . P R E V I O U S P A G E : J U A N M O Y A N O / S T O C K S Y. T H I S P A G E : A L A M Y

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WHAT'S IN T HE FRIDGE T

MEALS ON TAP

Take one down and pass it around: beer can make your food healthier while keeping it ab-friendly. 32

MUSCLE & FITNESS / NOVEMBER 2017

eer is good for a lot more than quenching your thirst on a summer day and giving you the confidence to approach gorgeous women. In fact, it’s perhaps the most underrated cooking ingredient in your kitchen. Seriously. A good beer can replace some or all of the liquid – such as stock or wine – in practically any recipe, adding its own flavour without adding many calories and boosting your antioxidant intake. So save some stubbies for the recipes that follow, all of which have significant health benefits and will change your opinion of beer as a mere empty-calorie indulgence food. Truth be told, you can have your drink and eat it, too. Photographs by Christopher Testani

M E A L S

By Matthew Kadey

O N

PORK SALAD WITH MUSTARDBEER DRESSING

T A P

E A T

BE BOLD Don’t bother with light beers. Their flavour doesn’t hold up to cooking. Stick with the stronger, darker varieties.

S E RVE S 4 FOR THE DRESSING:

3 2 1 ¾ ¼ 2 ¼ ⅛ 2 1 1

tbsp olive oil spring onions, chopped garlic clove, chopped cup wheat, lager or fruit beer cup cider vinegar tsp honey tsp salt tsp black pepper tsp Dijon mustard tsp lemon zest tsp chopped fresh thyme

FOR THE SALAD:

500g pork tenderloin Salt and pepper, to taste 8 cups salad greens 1 apple, thinly sliced 1 red capsicum, sliced ¼ cup chopped walnuts

F O O D S T Y L I N G B Y M I C H E L L E G AT T O N / S T O C K L A N D M A RT E L

1. Make dressing: heat 1 tbsp of the oil in a frypan over medium heat. Add onions and garlic and cook for 1 minute. Stir in beer, vinegar, honey, salt and pepper. Simmer until reduced to ½ cup, about 6 minutes. Remove from heat and add remaining 2 tbsp oil, mustard, lemon zest and thyme, and stir to blend. Let cool. 2. Preheat BBQ to medium high. Season tenderloin with salt and pepper. BBQ pork, turning frequently until done, about 15 minutes. Let rest for 5 to 10 minutes and then slice. 3. Divide salad greens among 4 serving plates and top with pork slices, apple, capsicum and walnuts. Drizzle with dressing and serve.

THE MACROS

378

28g

CALORIES

PROTEIN

32g

15g

CARBS

FAT

BISON BEER BURGERS WITH CARAMELISED ONIONS S E RVE S 4

1 tbsp butter 1 large onion, thinly sliced 2 tsp brown sugar Salt and pepper, to taste ½ cup dark beer, plus additional ⅓ cup 1 tsp wholegrain Dijon mustard 500g buffalo mince 2 garlic cloves, finely chopped 1 tbsp tomato paste 2 tsp Worcestershire sauce 1 tsp paprika 4 wholegrain buns, preferably toasted ¼ cup barbecue sauce 1 cup sliced roasted red capsicum 2 cups baby spinach

1. Melt butter in a frypan over medium heat. Add onion and cook for 5 minutes. Stir in brown sugar and a couple of pinches each of salt and pepper. Reduce heat to medium low, cover and heat for 15 minutes, stirring occasionally. Add ½ cup beer, raise heat to medium, and cook until little beer remains. Stir in mustard. 2. Preheat BBQ to medium high. In a large bowl, gently mix together mince, ⅓ cup beer, garlic, tomato paste, Worcestershire sauce, paprika and salt and pepper to taste. Form into 4 patties. BBQ for 5 minutes on each side or until cooked through. 3. Serve burgers on buns and topped with barbecue sauce, caramelised onion, roasted red capsicum and spinach.

THE MACROS

344

27g

17g

18g

CALORIES

PROTEIN

CARBS

FAT

NOVEMBER 2017 / MUSCLE & FITNESS

E A T

M E A L S

O N

T A P

BEERBRAISED CHICKEN TACOS S E RVE S 4

1 tbsp olive oil 450g boneless, skinless chicken thighs 1 small onion, chopped 2 garlic cloves, chopped 1 chipotle chilli pepper in adobo sauce, minced 1 tsp dried oregano ½ tsp cumin ¼ tsp salt 1 cup Mexican beer Juice of 1 lime 8 corn tortillas, warmed 2 plum tomatoes, diced 1 avocado, sliced ¾ cup reduced-fat sour cream ⅓ cup chopped coriander 1. Heat oil in a large frypan over medium heat. Add chicken and sear until browned on both sides. Remove chicken from pan and set aside. 2. Add onion to pan and cook until softened. Add garlic and cook for 1 minute. Add chipotle chilli pepper, oregano, cumin and salt; heat for 30 seconds. Stir in beer, scraping up any browned bits stuck to the bottom of the pan. 3. Return chicken to pan. Reduce heat to medium low, cover and simmer for 20 minutes or until chicken is tender, turning over once. Transfer chicken to a cutting board and slice thinly. 4. Add lime juice to pan and stir; raise heat to medium-high and cook for 10 minutes or until thickened. Stir in chicken. 5. Divide the chicken evenly among warm tortillas. Top with tomato, avocado, sour cream and coriander.

THE MACROS

427

28g

CALORIES

PROTEIN

33g

20g

CARBS

FAT

MUSCLE & FITNESS / NOVEMBER 2017

STRONG STUFF Beer is awash in antioxidants, the compounds that help annihilate potentially harmful free radicals in the body.

M E A L S

O N

BEER-STEAMED MUSSELS

T A P

E A T

THE MACROS

S E RVE S 4

253

28g

20g

CALORIES

PROTEIN

CARBS

FAT

2 1 2 1 2

tsp olive oil onion, chopped garlic cloves, thinly sliced cup amber or lager beer (400g) cans tomatoes Juice of ½ lemon ¼ tsp red chilli flakes ¼ tsp salt ¼ tsp black pepper 900g mussels, rinsed ⅓ cup coarsely chopped flat-leaf parsley 1. Heat oil in a large saucepan over medium heat. Add onion and cook until softened, about 5 minutes. Add garlic and heat for 1 minute. 2. Stir in beer, tomatoes, lemon juice, chilli flakes, salt and black pepper. Bring to a boil, reduce heat to medium-low and simmer uncovered for 10 minutes. 3. Add mussels, cover and raise heat to medium. Cook for 5 minutes or until the shells have popped open. Discard any mussels that have not opened. Stir in parsley. 4. Divide mussels and broth among 4 serving bowls. Serve with slices of crusty bread if desired.

TRIPLE THREAT Beer can substitute for water, stock or wine in almost any recipe.

YOGHURT BOWLS WITH BEERCHOCOLATE SAUCE S E RVE S 4

½ ¼ ¼ 1½ 1

cup Guinness or other stout cup brown sugar or coconut sugar cup unsweetened cocoa powder tsp coffee powder tsp vanilla extract Salt, to taste 60g dark chocolate (60–70% cocoa), chopped 2 cups plain low-fat Greek yoghurt 1 cup raspberries

THE MACROS

216

12g

29g

CALORIES

PROTEIN

CARBS

FAT

1. In a small saucepan, whisk together beer, sugar, cocoa powder, coffee powder, vanilla and a pinch of salt. Bring to a boil, then reduce heat to low and simmer for 5 minutes, stirring often. 2. Remove from heat and stir in chocolate until completely melted. (If allowed to cool, warm for about 30 seconds in the microwave to re-melt.) 3. Place yoghurt in 4 serving bowls and top with chocolate sauce and raspberries. NOVEMBER 2017 / MUSCLE & FITNESS

E A T

N E W S

P S YC H 1 0 1

ALL IN THE MIND Your mind is a powerful thing – and a new study has found that it can even trick you into eating more. UK researchers fed two groups of people the exact same three-egg omelette for breakfast, but told one group their meal was a more substantial four-egg omelette, while the other was told it was only a two-egg omelette. The group that thought they were getting less breakfast consumed more calories throughout the day and reported feeling hungrier, simply because they thought they had eaten less.

DIABETES

MEAT THE CONTENDERS It’s not just sugar you need to watch out for if you’re at risk of diabetes. A new study from Duke-NUS Medical School in the US has found that a higher intake of red meat and poultry is associated with significantly increased risk of developing diabetes. Why? The researchers believe it’s partially due to the higher content of haem iron in these meats, but also due to other chemicals that are present in red meat (but not in poultry). While you don’t need to become a vegan, reducing your red meat intake and upping other protein sources such as fish, tofu and legumes is a smart way to ensure better overall health.

YES, WHEY

BCAAs HELP BUILD MUSCLE – BUT DON’T STOP THERE

Percentage that a diet rich in tomatoes – a fruit loaded with the antioxidant lycopene – may help cut the risk of skin cancer.

Branched-chain amino acids (BCAAs) are used to increase muscle mass and battle fatigue, but a new study published in Frontiers in Physiology found that they may not work so well on their own. Researchers put 10 trained lifters through experiments in which they downed a BCAA drink or placebo and did 1RM leg extensions and leg presses. They then took muscle biopsies and found that although the BCAAs did increase muscle protein synthesis by 22%, it was a lot less than when a whey protein supp with similar BCAAs was taken. In that case, the muscle synthesis response doubled. The study’s conclusion: athletes interested in enhancing muscle growth should not rely on BCAAs alone.

NOT SWEET

SUGAR HIGHS MAY LEAD TO MENTAL WOES

MUSCLE & FITNESS / NOVEMBER 2017

A VEGIE DIET DOESN’T MEAN YOU ARE HEALTHIER Vegetarians who ate starchy stuff like potatoes, sweets and packaged foods had the same risk of cardiovascular problems as omnivores. Meanwhile, vegetarians who ate whole grains, fruits and vegies had a much lower risk of heart disease. (Journal of the American College of Cardiology)

G E T T Y I M AG E S ( 2 ) ; E D GA R A RT I GA

A new study of more than 7000 men and women found evidence that men with a high sugar intake – more than 67 grams daily – had a 23% increased chance of having a mental disorder after five years compared with those who consumed less than 39.5g a day.

E AT R I G H T

By Jenna Werner

THE FOOD:

F O O D ,

W A Y S

E A T

CHICKEN

C L O C K W I S E F R O M T O P : A L A M Y; D AV E K I N G / G E T T Y I M A G E S ; K I P D A W K I N S / G E T T Y I M A G E S ; B R I A N M A C D O N A L D / G E T T Y I M A G E S ; S H A I I T H / G E T T Y I M A G E S ; V I R G I N I E G O S S E L I N / O F F S E T ( C E N T E R )

With more than 40 grams of protein per 170 grams, this bird is a lean and versatile muscle builder.

2 TACOS Shred the meat of a skinless barbecue chicken. Mix meat with desired amount of hot sauce and salt-free taco seasoning. Heat in a frypan. Add chicken to wholegrain tortillas. Top with fresh salsa, reduced-fat cheese, a dollop of plain Greek yoghurt and vegies. Serve with lime wedges.

1SALAD Place 500g of chicken in large ziplock bag. Add ¼ cup orange juice, 2 tbsp olive oil, ¼ cup balsamic vinegar, 1 tbsp Dijon mustard, 1 tsp salt-free garlic-andherb seasoning and chopped garlic. Marinate up to 24 hours before grilling. Use sliced grilled chicken to top a salad with mixed greens, chopped vegetables and a whole grain such as quinoa.

SANDWICH Start with sliced chicken breast. (At the deli counter, choose the unflavoured, oven-roasted, lower-sodium option.) Layer chicken on top of toasted wholegrain bread. Add ⅓ medium avocado, 1 tsp mustard, 1 slice cheese and lettuce, sliced cucumbers and tomato.

BURGER

4 PARMESAN PRIME POULTRY Opt for skinless chicken breast. It’s the leanest part of the chicken, containing the least fat and saturated fat.

Dunk chicken-breast halves in egg whites, then in wholemeal panko breadcrumbs with garlic powder and parmesan. Bake on greased dish for 20 minutes in 200°C oven. Top each breast with 2 tbsp pasta sauce, 1 thin slice mozzarella and chopped basil leaves. Bake again for 10 to 15 minutes. Serve over bean-based pasta.

Mix 500g chicken mince, 1 chopped red capsicum, ½ diced onion, 2 cups chopped spinach, ½ cup wholemeal panko breadcrumbs, 1 egg, salt-free garlic-and-herb seasoning and minced garlic. Form into 4 patties and grill until cooked. Wrap in lettuce leaves.

NOVEMBER 2017 / MUSCLE & FITNESS

P R O T E I N

P O W E R

ON THE PULSE Satisfy your pasta cravings – and get a protein kick – with these tasty meals.

S E RVE S 2

n these carb-o-phobic times we’re living in, pasta often gets portrayed as a culinary bad guy. And if you’re watching your macros, a big bowl of pasta can seem like a no-go zone. But the problem is this: pasta is so good . It’s delicious. It’s filling. It goes really well with cheese... Luckily, these days there are a whole range of healthier pasta alternatives available, and the best news is they don’t taste like cardboard. In fact, they’re as tasty

ABOUT PULSES Pulses are a low-fat, low GI source of protein and fibre, and they also contain key vitamins and minerals like iron, potassium and folate. They’re also rich in bioactive compounds such as phytochemicals and antioxidants. Their high fibre content helps you to keep your “bad” LDL

SPAGHETTI WITH CHERRY TOMATOES, CHILLI, CAPERS, BASIL AND PARMESAN

MUSCLE & FITNESS / NOVEMBER 2017

as the real deal. Some of them can even be better for you than regular pasta. Take San Remo’s new pulse pasta – it’s made using flour from peas, lentils, chickpeas and borlotti beans, delivering a substantial 28.8g protein per 125g serve. Plus, it’s higher in fibre and lower in carbs than regular pasta. So if you want to watch your macros, when those pasta cravings hit you now have a healthier option. Try these easy, healthy recipes, safe in the knowledge that you’ll never have to deprive yourself of pasta again.

cholesterol levels down as well as filling you up, stabilising your blood sugar levels and keeping your bowels healthy. A real dietary multitasker. Pulses are different to legumes – “legumes” refer to a plant whose fruit is enclosed in a pod, while “pulses” are a sub-group of legumes, and refer only to the dried seed. Some gripping trivia for you to wow people with at your next dinner party.

250g San Remo Pulse Pasta Spaghetti 1 punnet cherry tomatoes 2 tablespoons olive oil 2 cloves garlic, sliced ½ teaspoon chilli flakes 1 tablespoons baby capers, rinsed Salt and freshly ground black pepper ⅓ cup basil leaves 2 tablespoons grated parmesan 1. Cook pasta following pack instructions. Reserve ⅓ cup cooking water and drain. 2. Heat a large frypan over a mediumhigh heat and add tomatoes, shaking the pan regularly until tomatoes are blistered and start collapsing. 3. Reduce heat to medium, add olive oil, garlic and chilli to the tomatoes, stirring to combine. Using the back of a wooden spoon, gently squash the tomatoes to create a rustic sauce. 4. Add capers reserved cooking water, ½ the basil and season with salt and pepper, stirring to combine. 5. Add drained pasta, tossing until well coated. 6. Divide pasta between two bowls and sprinkle with parmesan cheese.

S A N R E M O P U L S E PA S TA I S AVA I L A B L E AT W O O LW O R T H S A N D I N D E P E N D E N T S . F O R M O R E I N F O R M AT I O N A N D R E C I P E S V I S I T S A N R E M O . C O M . A U

E A T

P R O T E I N

P O W E R

E A T

PULSE PASTA FRITTATA WITH KALE AND GOAT’S CHEESE SERVES 4

San Remo Pulse Pasta Chickpeas Spirals 2 tbsp extra virgin olive oil 1 brown onion, thinly sliced 250g punnet cherry tomatoes, cut in half 1 bunch kale, stalks removed and chopped 6 eggs 200ml milk Salt flakes and freshly ground black pepper 100g goat’s cheese 1. Bring a pot of salted boiling water to the boil and cook pasta as per packet directions. Drain, refresh under cold water and drain again. 2. In a medium frypan, heat olive oil over a medium heat. Add onion and allow to cook gently for 5 minutes or until soft. Add cooked drained pasta, tomatoes and kale, tossing gently to combine. 3. In a separate bowl, add eggs, milk, salt and pepper together, whisking to combine. 4. Scatter the goat’s cheese on top of the pasta mixture, then gently pour over the egg mixture. 5. Turn the frypan down to a medium-low heat and allow the frittata to cook through. 6. Once the frittata has set, carefully turn out onto a plate and season with a little more salt.

PULSE PENNE, PESTO, GREEN BEANS, SEMI-DRIED TOMATOES AND FETA S E RVE S 2

250g pack San Remo Pulse Pasta Penne ½ clove garlic, roughly chopped 1 ½ cups basil leaves ½ cup almonds, pistachios or hazelnuts 1 tablespoon lemon juice ⅓ cup parmesan, grated ¼ cup extra virgin olive oil 150g green beans, trimmed and blanched ½ cup semi dried tomatoes, drained and sliced ¼ cup smooth feta, crumbled Basil leaves, extra, to garnish

1. Cook pasta following pack instructions, adding the beans for the final 2 minutes of cooking. Reserve ⅓ cup of cooking water and drain. 2. Place garlic, basil, almonds and parmesan together in a food processor and blend to a fine crumb. While the food processor is going, slowly add the lemon juice and olive oil until the pesto is a smooth paste or to a consistency of your liking. 3. Return pasta and beans to the saucepan. Add pesto, tomatoes and cooking water, tossing until combined. 4. Divide pasta between two bowls and top with feta and extra basil. NOVEMBER 2017 / MUSCLE & FITNESS

E A T

O O D

By Kevin Gray

THAT’S A WRAP Tacos vs. burrito

s catchy as “Taco Tuesday” is, we’d never consign tacos to a single day of the week. And burritos don’t even get the alliterative attention of their smaller brethren, yet they’re no less delicious. But which one’s the better choice when you’re looking for a satisfying meal and don’t want to pack on weight like a hibernating bear? Louise Chen, a registered

dietitian nutritionist, says that, in general, men should back away from the burritos and opt for two soft tacos on corn or wholemal tortillas. Both provide extra fibre, but corn tortillas are lower in sodium and fat, so they won’t weigh you down as much as the oversize flour tortillas enveloping the average burrito. That said, an even better choice is to skip the tortillas and make those

485

FIGHT CARD

TACOS

tacos or that burrito into a salad. When making your own, remember: vegetables are your friends. Chen suggests loading up on tomatoes, capsicum and onions to get vitamins, minerals and fibre. And opt for lean cuts of meat like skinless grilled chicken or, for beef, loin and round cuts and extra-lean beef mince. For non-meat eaters, sub in black beans – they’re rich in protein and fibre. A few additional tips: don’t overdo the cheese. Replace sour cream with plain Greek yoghurt. Throw in avocado for hearthealthy fat. Add fresh salsa and a squeeze of lime. And instead of rice in your burrito, go with quinoa. It’s a protein-filled whole grain that’ll keep you full longer and fuel your workouts.

VS.

URRITO

578

2 grillled chicken tacos holemeal tortillas on wh vs. 1 grilled chicken burriito on wholemeal tortilla

48g

FACTS

CALORIEE S PROTEIN CARBSS FAT

33g 40

W I N N E R : TA C O S

MUSCLE & FITNESS / NOVEMBER 2017

39g 15g

C L AU D I A T O T I R /G E T T Y I M AG E S ; C O L I N C O O K E /S T O C K F O O D

15g

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E A T

F A S T

F E A S T

By Matthew Kadey

BREAKING GOOD Make a “perfect food” even better with this healthy recipe.

POWER PLANT

f you’re looking for the ultimate health food, eggs stand alone. Their protein is complete (they have all nine essential amino acids) and digests easily in the body. Eggs also offer healthy fats that can prevent overeating, as well as a bevy of compounds associated with muscle, performance and health. In fact, according to the US Mayo Clinic, eating as many as seven eggs a week can even prevent strokes. So how do you improve upon a food that’s already “perfect”? You place it atop a pile of nutrient-dense, plant-based foods like kale, quinoa and sweet potatoes and tomatoes, for a filling and proteinpacked meal.

QUINOA SWEET POTATO BOWL W/POACHED EGG S E RVE S 4

1½ cups low-sodium vegetable stock ¾ cup quinoa 1 tbsp canola oil 1 large sweet potato, peeled and grated 2 garlic cloves, minced 2 spring onions, minced 250g cherry tomatoes, halved 4 cups chopped kale 4 large eggs 1 tsp white vinegar, divided 60g diced feta cheese 2 tbsp chopped chives ¼ tsp black pepper Hot sauce, to taste 1.Boil the stock in a saucepan. Add quinoa, cover and simmer over medium42

MUSCLE & FITNESS / NOVEMBER 2017

low heat until grains are tender and liquid has absorbed, about 12 minutes. Remove pan from heat and let sit, covered, for 5 minutes, then fluff quinoa with a fork. 2. Place a large frypan over medium heat and add the oil. Add grated sweet potato and cook 4 minutes or until it starts to turn tender. Add garlic and frypan; cook 2 minutes. Stir in cherry tomatoes and kale; cook until greens are slightly wilted. Stir in quinoa, remove from heat and cover pan to keep warm. 3. To poach eggs, place ½ cup water and ¼ tsp vinegar in 4 small microwave-safe bowls. Carefully crack eggs into each

bowl, cover, and microwave individually on high for 1 minute, or until the egg whites are set and opaque but yolks are still runny. Remove eggs from bowls with a slotted spoon. 4. Divide the quinoa mixture among bowls and top each serving with a poached egg. Garnish with feta, chives, black pepper and a couple of squirts of hot sauce.

THE MACROS

341

16g

40g

14g

CALORIES

PROTEIN

CARBS

FAT

Photograph by Christopher Testani

F O O D S T Y L I N G BY M I C H E L L E GAT T O N/S T O C K L A N D M A RT E L ; P RO P S T Y L I N G BY S A R A H S M A RT

Quinoa is a source of complete protein – a rarity for a plantbased food.

By Jeff Tomko

H E F ’ S

P S

E A T

DON’T LOSE YOUR JUICE Patience is the difference between savouring a mouthwatering sirloin and gnawing on leather.

t’s a common mistake celebrity chef Scott Conant sees with cooks, and yet it’s such an easy fix: wait before cutting your steak! “People don’t take the proper time to let steak rest after cooking,” says Conant, a James Beard Award– winning chef and the owner of New York City’s Fusco restaurant.

“You want those juices to remain in the meat and not on the cutting board, which happens when it’s cut up too soon.” Conant suggests a simple formula: allow the steak to rest for about a third of the time it takes to cook it. This ensures the steak stays tender and less dry.

Conant provides a recipe (below) in which the steak is seared and then slow-cooked. It’s what he uses at his restaurants. You’ll need two pans: one to sear and one that’s heating in the oven until you transfer the steak. “You’ll get the most tender and juicy steaks this way,” he says.

SEARED AND SLOW-ROASTED SIRLOIN OF BEEF S E RVE S 3

¼ cup extra virgin olive oil Pinch red chilli flakes 3 garlic cloves, 1 sliced, 2 cut in half 3 rosemary sprigs 3 sirloin steaks, thick (170g each) Salt Freshly ground black pepper Coarse sea salt 30g Parmigiano-Reggiano, thinly sliced

MARAZE: SHUTTERSTOCK

1.Combine 2 tbsp olive oil, chilli flakes, garlic slices and 1 rosemary sprig in a ziploc bag. Add steaks; let sit at room temp for 30 minutes. 2. Heat remaining oil, garlic and rosemary in a heavy frypan over medium-high heat. Remove meat from marinade and season with salt and pepper. Add to pan and sear, 2 minutes per side. 3.Heat another pan in oven at 120°C. Transfer meat to heated pan and cook in oven. Baste steak with olive oil every 4 minutes until meat is cooked to your liking (18 minutes or 55°C for medium-rare). 4. Let steak rest before slicing, then top with pan juices, sea salt and cheese.

THE MACROS

420

40g

15g

CALORIES

PROTEIN

CARBS

FAT

NOVEMBER 2017 / MUSCLE & FITNESS

E A T

F O O D

I D

By Jenna Werner

BEYOND TOMATO SAUCE

Five alternatives to make your barbecues a little healthier and a lot more flavourful. HOT SAUCE

MUSTARD

BEST FOR: enhancing the flavour of any protein. At the supermarket, reach for a hot sauce with “original” in the name and just a few simple ingredients, like vinegar, pepper and salt. The bonus to hot sauces? The ingredient capsaicin is a metabolism booster. BUYER BEWARE: seemingly fun variations like “wing sauce” and “sweet heat” hot sauce usually have more sodium and sometimes added sugars.

BEST FOR: it pairs well with everything tomato sauce does but has fewer calories, cleaner ingredients and no added sugar. Plus, mustard contains turmeric, which has anti-inflammatory benefits. BUYER BEWARE: the sodium can add up, so watch your portions and opt for yellow mustard, which has the least sodium. And beware sweeter varieties like honey mustard — they contain added sugars. Instead, mix yellow mustard with a teaspoon of honey.

PICO DE GALLO

BEST FOR: with only 5 calories per tablespoon, this is a great addition to tacos, burritos and Mexican dishes. It also pairs well with shredded chicken, grilled fish and brown rice or quinoa. BUYER BEWARE: some pre-made varieties contain extra sugar. For a healthier choice, make your own: dice seeded tomatoes, onion and coriander leaves and top with fresh lime juice, salt and pepper. Add jalapeño for an extra kick.

Harissa BEST FOR: anybody who wants a lot of flavour with no added sugar and not too many calories. Use this spicy chilli paste to top burgers, grilled chicken and fish or add it to dips, marinades and salad dressings. BUYER BEWARE: it’s superspicy! Depending on your tolerance, tread lightly. Start with a small amount and add as you go.

MAKE YOUR OWN HOT SAUCE!

Tomato sauce BEST FOR: those who want the sweet and tangy tomato flavour on their burgers, bangers, sweet potato fries and eggs, but with less of the bad stuff. Look for sauces with simpler ingredients and less added sugar, salt and preservatives. BUYER BEWARE: even a healthier variety of this condiment will contain some sugar, so don’t go crazy with the amount you slather on your burger.

MUSCLE & FITNESS / NOVEMBER 2017

3 tbsp white wine vinegar 3 tbsp water 1 tbsp extra virgin olive oil 2 tsp cayenne pepper powder (Note: 2 tsp cayenne pepper is a great start for spicy sauce but feel free to increase based on your desired level; proceed cautiously though: 4 tsp gets very hot.)

1 tsp garlic powder 1 tsp red chilli flakes DIRECTIONS: combine all ingredients in a jar. Shake well. Enjoy over any food that needs a kick – anything from eggs and vegetables to burgers, chicken and pasta. You could even pour it over popcorn – if you’re one of those people.

GETTY I M AGE S; A L A M Y (PICO DE GA L LO)

S E RVE S 20 .

Whip this up with ingredients you probably already have in your pantry.

om c . y k r e j n o r www.by

AESTHETIC TRAINING > Let’s be honest: sometimes all you want to do

is look your best. Fitness model and MuscleTech athlete Abel Albonetti shows you how.

B Y S H A W N D O N N E L LY / / / P H O T O G R A P H S B Y S T E V E B O Y L E

HERE’S A LOT OF CHATTER these days about “functional training.” That is, training to help you perform better – be it in an obstacle course race, a CrossFit competition or the 2018 Winter Olympics. And that’s all well and good. We like functional training. But here’s a function for you: to look and feel great. Sometimes that’s all you want to do, and there’s nothing wrong with that. After all, most of us missed our chance at qualifying for the Olympics quite a while ago, but we can still

MUSCLE & FITNESS / NOVEMBER 2017

look like a million bucks at the beach. If your main goal is to appear phenomenal with your shirt off, then this is the workout plan for you. To create it, we enlisted Abel Albonetti, a US-based fitness model and MuscleTech athlete. When it comes to walking around with eye-popping muscles, Albonetti knows what he’s talking about – look at the damn guy – so listen up. Here’s how to train to look like you’re carved out of stone.

NOVEMBER 2017 / MUSCLE & FITNESS

A E ST H E T IC T R A I N I NG

THE TRAINING SPLIT MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Legs Chest Back Shoulders & abs Arms Cardio Rest

A B E L’ S

LEGS WORKOUT EXERCISE

SETS

REPS

BACK SQUAT*

DEADLIFT

LEG PRESS** SUPERSET WITH WALKING BARBELL LUNGE

12 (EACH LEG)

LEG EXTENSION SUPERSET WITH LYING LEG CURL

STANDING CALF RAISE

SEATED CALF RAISE

*On the final set, do a dropset. The same goes for the leg extension and leg curl. **On the final set, do a quadruple dropset, reaching failure and reducing the weight four times.

BACK SQUAT S Position a barbell on your upper traps and grab the bar with a grip that’s slightly wider than shoulder width. Descend into a squat till your thighs are parallel to the floor. Explode back up.

WALKING BARBELL LUNGE T With a barbell on your upper traps, lunge forward until your front thigh is parallel to the floor. Repeat on the other leg, continuing to lunge forward.

A B E L’ S

CHEST WORKOUT EXERCISE

SETS

REPS

12, 10, 10, 8, 8

DUMBBELL BENCH PRESS

INCLINE DB BENCH PRESS**

INCLINE DB FLYE

PEC-DECK FLYE

HIGH- TO LOW-CABLE FLYE SUPERSET WITH PUSH-UP

GROOMING BY CHRISTIE CAIOLA

INCLINE BENCH PRESS*

*On the final set, do a triple dropset. **On the final set, do a double dropset. 48

MUSCLE & FITNESS / NOVEMBER 2017

Shot on location at Matrix Fitness Club, Astoria , NY

A E ST H E T IC T R A I N I NG

INCLINE BENCH PRESS S

INCLINE DUMBBELL FLYE T

Lie back on a bench set at a 30- to 45-degree angle. Grasp the bar just outside shoulder width and pull it out of the rack. Lower the bar to the upper part of your chest, then press back up.

On an incline bench, hold a dumbbell in each hand over your chest. Spread your arms apart and lower the dumbbells out to your sides. Squeeze your pecs as you bring the weights together again.

ABEL SAYS: “I am all about doing incline work on chest. I’ve always had a well-developed chest and I think that’s why. While my friends were going to the gym and seeing how much they could bench on a flat bench, I was doing incline. It engages your chest more than the flat bench – especially the upper chest, which is where most guys are lacking.”

NOVEMBER 2017 / MUSCLE & FITNESS

A E ST H E T IC T R A I N I NG

SEATED CABLE ROW X Lean forward a bit at the beginning of the rep to put a stretch on your lats. Then move your torso back to vertical as you row the handle to your stomach. Hold the contraction for a second.

A B E L’ S

BACK WORKOUT EXERCISE

SETS

REPS

WIDE-GRIP PULLDOWN*

12, 10, 10, 8, 8

BARBELL BENTOVER ROW*

CLOSE-GRIP PULLDOWN

DUMBBELL ROW

SEATED CABLE ROW** SUPERSET WITH ROPE STRAIGHT-ARM PULLDOWN

WIDE-GRIP PULL-UP

TO FAILURE

*On the final set, do a dropset. **On the final set, do a double dropset. A B E L’ S

SHOULDERS WORKOUT EXERCISE

SETS

REPS

SEATED DUMBBELL PRESS*

15, 12, 10, 8, 8

SMITH MACHINE SHOULDER PRESS*

12, 10, 10, 8, 8

DUMBBELL LATERAL RAISE

BARBELL UPRIGHT ROW

INCLINE BENCH DB REVERSE FLYE

SMITH MACHINE SHRUG SUPERSET WITH BEHIND-THE-BACK SMITH MACHINE SHRUG

*On the final set, do a double dropset.

SEATED DUMBBELL PRESS X Sit against a bench set to 90 degrees and lift two dumbbells to shoulder height. Press the weight overhead and then slowly lower the dumbbells back down. 50

MUSCLE & FITNESS / NOVEMBER 2017

DUMBBELL LATERAL RAISE T Hold a dumbbell in each hand at your sides. Raise your arms 90 degrees until they’re parallel with the floor. Hold the contraction for a second, then slowly lower the dumbbells to your sides.

BARBELL BENTOVER ROW X Grasp the bar with an overhand grip and let it hang in front of you. Bend and lower your torso until itâ&#x20AC;&#x2122;s almost parallel with the floor. Squeeze shoulder blades together and pull the bar to your belly.

NOVEMBER 2017 / MUSCLE & FITNESS

A E ST H E T IC T R A I N I NG

NUTRITION ABEL PRACTISES CARB

backloading. He’s been doing it for about two years to great effect. Here’s how it works: in the morning he’ll have healthy fats like eggs, almonds, beef and coconut oil. For lunch he has vegetables and a chicken breast. Before his afternoon workout, he drinks a protein shake. After his workout, he has another protein shake with a bowl of cereal (for some fast-acting carbs). Then about an hour later, he’ll have most of his carbs for the day. These come in the form of a solid meal of white rice, a salad or steamed vegetables and low-fat beef or chicken. Before bed, he’ll have a casein protein shake with some peanut butter mixed in, just to have something in his stomach overnight. “Carb backloading gives me more energy throughout the day,” says Abel. “I don’t have a crash, like I did when I got up in the morning and had oatmeal or whatever. And by getting carbs after your workout, it helps replenish the glycogen that you depleted when you were training. So it helps rebuild that muscle.”

MUSCLE & FITNESS / NOVEMBER 2017

CABLE WOODCHOP S

A B E L’ S

ABS WORKOUT DIRECTIONS: do this as a circuit for four rounds. EXERCISE

REPS

HANGING LEG RAISE

ROPE CABLE CRUNCH

DECLINE SIT-UP*

CABLE WOODCHOP FRONT PLANK

15 (EACH SIDE) 1 MIN

*Do 10 weighted, then drop the weight and crank out another 10.

Holding the handle of a high pulley with both hands, stand with your feet shoulder-width apart. Rotate your torso diagonally downwards until the handle ends up past your opposite leg, keeping your arms straight.

HANGING LEG RAISE X Hang from a pull-up bar with a widerthan-shoulder-width grip. Brace your core and lift your legs up, keeping them straight throughout the duration of the movement. If that’s too difficult, start with your knees bent and work up to extending your legs.

ABEL SAYS: “This is the one muscle group I train in circuit form. But just like with any other muscle group, I lift as heavy as I can, using good form. So I’m going for 10 to 15 reps for each exercise. I don’t love doing ab work – honestly, I hate it –but I work them all the time because I know I need to.”

A E ST H E T IC T R A I N I NG

STAY GOLDEN SEARCHING FOR THE

right protein shakes to help you build a body like Abel’s? Here are two excellent new options to try. First, there’s Nitro-Tech 100% Whey Gold ($35), a 100% whey protein formula that features fast-absorbing whey peptides and serves up 24 grams of cold-filtered protein and 5.5 grams of BCAAs. Take it between meals and before and after your workouts for better muscle building. Second, there’s NitroTech Casein Gold ($39), which delivers much-needed amino acids to resting muscles for up to eight hours. Like Whey Gold, Casein Gold boasts 24 grams of protein, as well as 10 grams of naturally occurring BCAAs and glutamine. What’s more, each serving contains only 1 gram of sugar and has a silky-smooth texture, unlike those gritty protein shakes of old. For best results, take it at night and between main meals.

CARDIO

BARBELL CURL S

To get the most bang for his buck, Abel opts for high-intensity interval training (HIIT) over steady-state cardio. His favourite: bike sprints. Here’s the workout: get on a stationary bike and do 30 seconds of all-out sprinting — “Trying to kill yourself for those 30 seconds,” says Abel. Then rest for 90 seconds. Repeat for a total of 10 rounds. Do this twice per week. “When you do HIIT, the calorie burn goes on afterward,” says Abel. “You might not be burning as many calories during the workout, but your metabolism is boosted for the rest of the day. With HIIT cardio, you can maintain more of that hard-earned muscle mass.” Other good cardio activities: hill sprints, track sprints and “deadmill” sprints (running on a turned-off treadmill at the highest incline).

Hold a barbell and curl the weight to your shoulders while keeping your upper arms at your sides. Hold the contraction at the top for a second, then slowly lower the bar to the bottom of the movement.

MUSCLE & FITNESS / NOVEMBER 2017

EZ-BAR SKULL CRUSHER X Lying on a bench, press an EZ-bar over your chest. Lower it towards your forehead, then drive it back to the top.

ABEL SAYS: “With arms, I make sure to do plenty of work on both the biceps and the triceps. And just like with all my muscle groups, I start with relatively heavy weight for the first few exercises. Later, I go a little lighter and do more reps to further deplete the muscle. But when you’re trying to build muscle, you want to lift as heavy as possible – especially early on in the workout, when you’re fresh – while keeping good form.”

A E ST H E T IC T R A I N I NG

A B E Lâ&#x20AC;&#x2122; S

ARMS WORKOUT EXERCISE

SETS

REPS

BARBELL CURL* SUPERSET WITH EZ-BAR SKULL CRUSHER*

12, 10, 10, 10, 8

SEATED DUMBBELL CURL SUPERSET WITH DUMBBELL OVERHEAD EXTENSION

EZ-BAR PREACHER CURL SUPERSET WITH V-BAR CABLE PRESSDOWN

INCLINE BENCH DB CURL SUPERSET WITH DUMBBELL KICKBACK

ROPE CABLE CURL SUPERSET WITH ROPE CABLE PRESSDOWN

*On the final set, perform a dropset.

ABOUT ABEL ABEL ALBONETTI GREW

up in Mississippi, US, and began lifting weights at 14. He was home-schooled, so he never got to play sports in school. Instead, he lifted. Around 17, he began training in a YMCA. By chance, a modelling agent discovered him in the gym one day, which led to modelling work. As he continued to hit the gym, he transitioned to fitness modelling and started a Facebook page. Today, that page (@abelalbonetti) has nearly two million likes. You can also find him on Instagram (@abelbodygym) and YouTube (youtube.com / abelalbonetti). He now lives in Texas with his wife and his boxer, Gainer.

NOVEMBER 2017 / MUSCLE & FITNESS

PART 1

PAIN-FREE LEG TRAINING > Achy knees? We’ll cover all the movements you should avoid to protect one of your most injury-prone joints.

BY DAVID OTEY

VEN A BUM KNEE SHOULDN’T BE AN

excuse to skip leg day – not that most guys need one. Just consider that training legs recruits an enormous amount of lower-body muscle, which burns more calories and triggers a flood of testosterone and growth hormone, two hormones that play a massive role in muscle recovery and growth. All it takes to navigate leg day with a bad knee – and not miss out on a bevy of benefits – is a little anatomical understanding and the right exercise selection. So in Part 1 of this two-part leg-training series, we’ll help you train around a knee injury for a lower body that looks and performs better than new.

MUSCLE & FITNESS / NOVEMBER 2017

NOVEMBER 2017 / MUSCLE & FITNESS

PA I N-F R E E L E G T R A I N I NG PA RT 1

KNEE JOINT 101

THE FIX

Your knee acts as a stable hinge that allows your quads to flex your lower leg forward and your hamstrings to retract it back. It’s connected to the tibia and fibula bones by a network of ligaments — mainly composed of the anterior cruciate ligament (ACL), the medial collateral ligament (MCL), the posterior cruciate ligament (PCL) and the lateral collateral ligament (LCL). And due to the complexity of this network, both the hip and ankle – which are the primary movers of athletic movements like jumping and sprinting – play a role in knee joint health.

First off, always consult a doctor when it comes to an injury. However, one fix might be to simply strengthen your legs. Stronger legs mean that the supporting muscles will help alleviate some pressure that could be translated through the knee while empowering the lower body to move efficiently and properly. Even if your knees are already achy, you can still train legs. You just have to be smarter, mainly by avoiding highimpact and fixed movements that push the knee too far forward and amplify its vulnerability. Try these exercise swaps to maximise your leg day.

KNEE NIGHTMARES The hinge-like design of the 1 knee does not allow for much side-to-side movement, which is why ACL and MCL injuries are common in sports that require a lot of lateral cuts, like soccer, basketball and football. Lacklustre mobility in your hips and ankles forces your body to compensate by relying on your knee to pick up some of the slack for movements it’s not suited for. On the field, this could be a sidestep, and in the gym, it could be a weighted lateral lunge. And as stated before, the knee is a stable joint, so if it’s asked to partake in a movement that it’s not suited for, then, eventually, an injury is likely.

While side-to-side movement can cause a tendon tear, too much forward flexion – which causes the tibia to stray in front of your knee – can lead to wear and tear, also known as osteoarthritis (OA). It’s common, too. More than two million adults in Australia are affected by OA, according to the Australian Bureau of Statistics.

MUSCLE & FITNESS / NOVEMBER 2017

You’re doing: leg press Do this instead: goblet squat WHY The set-up for the leg press requires you to fix your back into place. This takes your hips out of the equation, leaving your knees to do most of the work as you push the sled Therefore it sled. it’ss important importan nt to focus on moves that engage the hips and help mobilise them better without pressuring your knee joint. The goblet squaat does this perfectly while keeping your back straight up. DO IT Hold a dumbbell like a goblet, right below your chin. Descend into a squat until your thighs break parallel with the ground, keeping your weight on your heels.

PA RT 1 PA I N-F R E E L E G T R A I N I NG

HIP & ANKLE WARM-UP Use this quick and effective routine to improve mobility in these two crucial areas. EXERCISE

SETS

REPS

HALF-KNEELING CALF STRETCH*

8 (PER SIDE)

ALTERNATING LEG LOWER**

8 (PER SIDE)

BIRD DOG***

8 (PER SIDE)

*Get into a half-kneeling position, right knee down and left foot forward. Keep your chest up and push your left knee as far forward as possible while maintaining full foot contact with the ground. Hold for five seconds, lean back and then repeat. **Lie on your back and raise both legs in the air. Slowly lower one at a time. Repeat this, alternating legs. ***From your hands and knees, brace your core and fully extend your right arm forward and left leg back. Hold for one second and repeat on opposite sides.

Youâ&#x20AC;&#x2122;re doing: step-up Do this instead: Peterson step-up

O P E N E R S P R E A D : S I M O N M C D E R M O T T-J O H N S O N . T H I S S P R E A D : E D G A R A R T I G A

WHY Though the idea is the same, the Peterson step-up has the lifter approach the move laterally. This does two things. First, it causes the leg to develop medial and lateral strength in the quadriceps to support the knee. Second, this move targets the gluteus medius, which plays a crucial role in proper hip alignment. Essentially, it does a better job of strengthening all your surrounding knee muscles without damaging your joint. DO IT Stand laterally next to a low box or bench. Place one foot on the box or bench, standing on your toes. With your other foot planted on the ground, align the heel of the grounded foot with the toes of the elevated foot. Stand up and drive the heel of your elevated foot backwards until your knee is fully locked out and your weight is on your heel. Reverse the position.

NOVEMBER 2017 / MUSCLE & FITNESS

PA I N-F R E E L E G T R A I N I NG PA RT 1

You’re doing: leg extension Do this instead: reverse lunge WHY Leg extensions – which lock your knees into place – put a high amount of torque on the joint. And when you’re dealing with an existing injury, the last thing you want to do is add pressure on the knee with minimal reward in return. Instead, try reverse lunges, a great knee-dominant movement that recruits your posterior chain (not just your quads), so you get more bang for your buck. It also teaches your body how to properly decelerate downwards, as you won’t have a weight stack forcefully pushing your legs down after each rep, making them much safer on your joint and limbs overall. DO IT From the standing position, step backwards while maintaining pressure through the heel of the front foot. Descend down to 90 degrees or when the back knee touches the ground. Return to the starting position by driving through the heel of the front leg while keeping the weight off your back leg.

MUSCLE & FITNESS / NOVEMBER 2017

PA RT 1 PA I N-F R E E L E G T R A I N I NG

Youâ&#x20AC;&#x2122;re doing: barbell deadlift Do this instead: barbell Romanian deadlift WHY Pulling weight from the ground doesnâ&#x20AC;&#x2122;t directly stress the knee joint, but it does require ankle and hip mobility, and if you lack in those areas, then your knee will feel the effects as it compensates. The simple fix is to keep the weight above the ground to keep the strain off your ankles and to strengthen your glutes and hip muscles. DO IT Hold a barbell against your thighs and push your hip back until it descends just past your knees. Keep your chest and head up and your back straight. Once you feel your hamstrings contract, drive the weight back up.

F R O M F A R L E F T : P AV E L Y T H J A L L ; E D G A R A R T I G A ; S T O C K S Y; B E T H B I S C H O F F ( 2 )

MUSCLE & FITNESS

TATE PRESS

ZERCHER SQUAT

SCOTT CURL

PART 2

BURPEE

WHATâ&#x20AC;&#x2122;S IN A

MUSCLE & FITNESS / NOVEMBER 2017

REEVES DEADLIFT

BRADFORD PRESS

KROC ROW

NAME?

Last month we featured >eight exercises named after the lifting legends who coined the moves. This month we round out that list with the remaining seven moves and routines to put them to use. BY BRIAN MATTHEWS PHOTOGRAPHS BY PER BERNAL

W H AT ’S I N A NA M E ? PA RT 2

INVENTOR:

DAVE TATE

press, Tate experimented and added this lift to that list.

EXERCISE:

TATE PRESS Th CEO off Elite The El FTS and arguably the most well-known powerlifter of all time, Dave Tate has tried every technique and method out there. As a result, the exercise index on elitefts.com is a virtual encyclopedia of training tools and techniques. In need of bigger and stronger triceps for a bigger bench

INVENTOR:

LARRY SCOTT EXERCISE:

SCOTT CURL

INVENTOR:

JIM BRADFORD EXERCISE:

BRADFORD PRESS

HOW TO DO IT: from either a seated or standing position, grip the bar like you would for a normal shoulder press. Then drive the bar up and back, as if you were drawing a J with the barbell until it finishes just below your skull. From there, push the bar back into the starting position. This exercise is often referred to as the rainbow press because the bar path resembles a rainbow’s curved shape. 64

MUSCLE & FITNESS / NOVEMBER 2017

frame. He cited the Scott curl – a variation on the preacher curl – as the primary reason behind his 50cm pythons. HOW TO DO IT: with a dumbbell in one hand, set up on a preacher bench so the pad is at the bottom of your pecs. Extend your arm all the way down. Flex the forearms and biceps, and curl the weight up. Extend back down.

G R O O M I N G B Y N ATA L I E M A L C H E V

Two-time Olympic weightlifter and US silver medallist Jim Bradford developed this exercise to supplement his shoulder strength in the clean and press. This move keeps constant tension on the shoulder area, making it a tremendous accessory movement for any pressing variation.

The inaugural winner of the Mr Olympia in 1965, Larry “Legend” Scott packed some serious arm size on his 170cm

HOW TO DO IT: lie on a bench, holding two dumbbells with your knuckles facing one another. Bend at the elbow until the dumbbells touch your chest. Now press the weight back up.

PA RT 2 W H AT ’S I N A NA M E ?

INVENTOR:

MATT KROCZALESKI EXERCISE:

KROC ROW A competitive bodybuilder and a powerlifter, Matt Kroczaleski (now Janae Marie Kroc) is the human manifestation of intensity. Her

namesake exercise was born as a way to supplement Kroc’s specific brand of lifting: heavy and often. It’s similar to the dumbbell row, except you’re encouraged to cheat the weight up to achieve a high rep count (15 to 40) with heavy weight. Kroc’s best is 300 pounds (136kg) for 13 reps. Strapless.

HOW TO DO IT: pick up a dumbbell that’s 10 to 20 kilos heavier than you would normally use for a one-arm row. Give it a rip, using a little body English to help move the weight. Keep the reps high (in the 15 to 40 range) and try to fight the eccentric by lowering the weight slowly.

PUT IT ALL TOGETHER

Use this upper/lower split that incorporates the moves in this feature as well as traditional exercises.

UPPER EXERCISE

SETS

REPS

BENCH PRESS

CHIN-UP

AMRAP

BRADFORD PRESS

10–15

KROC ROW

15–40

TATE PRESS

SCOTT CURL

NOVEMBER 2017 / MUSCLE & FITNESS

W H AT ’S I N A NA M E ? PA RT 2

INVENTOR:

STEVE REEVES EXERCISE:

REEVES DEADLIFT A former Mr America and Mr Universe, Steve Reeves parlayed his bodybuilding success into an acting career, starring in movies such as Hercules and Goliath and the Barbarians. He was basically Arnold before Arnold. And like Arnold, he was known for hitting it hard. He’d work his full body each session with multi-joint movements that recruited maximum muscle. The Reeves deadlift is his spin on the deadlift for greater grip strength and trap development. HOW TO DO IT: the foot placement and approach to this lift is identical to a conventional deadlift. What’s different, however, is the grip. Instead of gripping the knurling on the bar, grasp the plates. The wider set-up can be uncomfortable for your spine when performing this exercise, so start light and focus on keeping your back straight.

LOWER EXERCISE

SETS

REPS

ZERCHER SQUAT

REEVES DEADLIFT

LYING LEG CURL

LEG EXTENSION

STANDING CALF RAISE

SEATED CALF RAISE

MUSCLE & FITNESS / NOVEMBER 2017

PA RT 2 W H AT ’S I N A NA M E ?

INVENTOR:

ED ZERCHER EXERCISE:

ZERCHER SQUAT A strongman in the 1930s, Ed Zercher loved unusual, obscure exercises and

training implements. So it’s no wonder why he invented this devilish squat alternative that, while not the most comfortable, helps keep the lifter in a more upright position and recruits more upper-back muscle than a back squat. HOW TO DO IT: the lifter should have a neutral spine and extension through the ankles, knees and hips. The Zercher squat helps you achieve this because of the bar position – it sits in the crook of your elbow. Set up the bar in a power rack, at about chest height. Rest the bar in between your biceps and forearms. Grip your hands together. Brace your body, create tension from head to toe, then squat.

INVENTOR:

ROYAL H. BURPEE

excellent bang-for-your-buck movement.

EXERCISE:

BURPEE Contrary to popular belief, the burpee wasn’t named after the puke-tinged belches felt after doing these for a set of 50. There’s someone to blame for creating this hellish exercise, and his name is Royal H. Burpee. It was initially designed as a fitness test, not fitness torture. Since then, it has become a go-to finishing move for HIIT practitioners around the globe and a CrossFit staple. It hits every muscle, jacks up the heart rate and is an

HOW TO DO IT: start in a standing position. Smoothly drop down into a squat. Place your hands on the floor with your knees tucked to your chest. Straighten your legs back, bringing your body into the top of a push-up hold. Perform a push-up. Tuck your knees back up to your chest. Stand tall. Jump as high as you can. Repeat.

TABATA CARDIO EXERCISE

SETS

REPS

REST

HANGING KNEE RAISE

20 SEC

10 SEC

BURPEE

20 SEC

10 SEC

NOVEMBER 2017 / MUSCLE & FITNESS

SUMMER

SIX-PACK PROGRAM

Hereâ&#x20AC;&#x2122;s the formula >for getting ripped: come up with a workout plan and never let your body find out what it is. B Y RYA N M U N S E Y / / P H O T O G R A P H Y BY JAMES MICHELFELDER

MUSCLE & FITNESS / NOVEMBER 2017

DAY 1 WHEN YOU’RE TALKING ABOUT CARS OR JOB APPLICANTS, efficiency is a good thing. When you’re talking about working out so you can see your abs, it’s a bad one. The problem is, the more efficient your body becomes performing any exercise, the fewer calories it burns doing it. The goal of this program is to make your body more inefficient so that it burns more calories and stimulates muscle growth. While it’s not the most “efficient” training, it is the fastest route to defined abs. Go figure.

HOW IT WORKS

The best way to throw the body off and fight efficiency is to keep changing up your workouts to prevent adaptation. You’ll need to train three days a week for two weeks with the following routines: a high-rep, calorieburning workout; a barbell-based strength day to stimulate muscle; and a strongmaninspired circuit to recruit new muscle. This three-pronged attack will confuse your metabolism and trick your body into burning more fat (assuming your diet is clean) and you should see results within two weeks. It’s inefficiency at its most effective.

DIRECTIONS

OPENER IMAGE TKTK

Perform each workout once a week, resting for one day between sessions. Exercises marked “A” and “B” are to be performed back-toback with no rest. On Day 3, perform the exercises as a big circuit for a total of 30 minutes. During Days 2 and 3, aim either to reduce the completion time or to add weight with each session. For each exercise on Day 2, choose a weight with which you can perform six to seven reps.

1 PULL-UP Sets: as many as needed Reps: 50 total

Hang from a pullup bar with your hands outside shoulder width and palms facing away from you. Pull yourself up until your chin is over the bar. Do 50 total reps as quickly as possible, resting as needed.

2A WALKING LUNGE

2B DIP

Sets: 10 Reps: 10 to 1

Suspend yourself over parallel bars and lower your body until your upper arms are parallel to the floor. Press yourself back up. Perform one rep for the first set, two for the second and so on up to 10.

Hold a dumbbell in each hand and lunge forward until your front thigh is parallel to the floor. Repeat on the other leg, continuing to lunge forward. Perform 10 reps for the first set, nine for the second and so on down to one.

Sets: 10 Reps: 1 to 10

3 CROCODILE WALK Sets: 4 Reps: walk as far as you can

Get into a pushup position with your hands at shoulder width. Keeping your core tight, take small steps with your hands and feet so you move across the floor like a crocodile. Go until your shoulders are about to give out.

NOVEMBER 2017 / MUSCLE & FITNESS

S U M M E R SI X-PAC K PRO G R A M

DAY 2 1A FRONT SQUAT Sets: 4 Reps: 5

Cross your arms over the bar and raise your elbows until your upper arms are parallel to the floor. Unrack the bar and let it rest across your collarbone. With feet shoulder-width apart, squat to parallel. Explode up.

1B WEIGHTED CHIN-UP Sets: 4 Reps: 5

Wear a weighted dip belt around your hips and hang from a chin-up bar with hands shoulder-width apart and palms facing you. Pull yourself up until your chin is over the bar.

2A INCLINE BENCH PRESS Sets: 4 Reps: 5

Set an adjustable bench to a 30- to 45-degree angle and lie back on it. Grasp the bar just outside shoulder width and pull it out of the rack. Lower the bar to the upper part of your chest, then press it back up.

2B SINGLE-LEG RDL Sets: 4 Reps: 5

Hold a dumbbell in one hand and stand on the opposite leg. Hinge at your hips and lower yourself until you feel a contraction in your hamstring. Drive your hips forward to come back up.

3A MEDICINE BALL SLAM Sets: 4 Reps: work for 30 seconds

Hold a medicine ball overhead with both hands. Reach back until you feel a stretch in your abs, then throw the ball straight down into the floor as hard as you can. Catch it and repeat.

3B RUSSIAN TWIST Sets: 4 Reps: work for 30 seconds

Sit with your legs in front of you and your knees bent 90 degrees. Hold a weight or a medicine ball in front of you with arms extended. Rotate all the way to the right, then to the left.

MUSCLE & FITNESS / NOVEMBER 2017

S U M M E R SI X-PAC K PRO G R A M

2B 2A

HALF A KILO OF MUSCLE BURNS THREE TIMES THE CALORIES OF A HALF A KILO OF FAT. 3A

NOVEMBER 2017 / MUSCLE & FITNESS

S U M M E R SI X-PAC K PRO G R A M

DAY 3 1

KEEP YOUR EYES ON THE WEIGHT THROUGH THE ENTIRE REP.

MUSCLE & FITNESS / NOVEMBER 2017

S U M M E R SI X-PAC K PRO G R A M

1 DUMBBELL FARMER’S WALK Reps: walk 15-20 metres

Pick up a very heavy pair of dumbbells and walk. Keep your chest out and shoulders back and squeeze the dumbbells hard to maintain control.

2 ONE-ARM DUMBBELL SNATCH Reps: 3 (each side)

Hold a dumbbell in one hand, then hinge your hips until the weight is between your legs. Explosively extend your hips and raise the weight straight up your body. When it reaches chest level, flip your wrist and “catch” the bell overhead with your arm extended.

3 DUMBBELL PUSH PRESS Reps: 5

Hold a dumbbell in each hand at shoulder level and stand with feet shoulder-width apart. Dip your knees quickly and use the momentum to explosively press the weights overhead.

4 TURKISH GET-UP Reps: 2 (each side)

Lie on your back on the floor, holding a dumbbell with your left hand over your chest, perpendicular to the floor. Bend your left knee 90 degrees. Brace your abs and raise your torso off the floor, using your right hand for support. Now use your left foot to raise your hips off the floor. Sweep your right leg back and rest on your right knee. Come up to a standing position, then reverse the motion to return to the floor.

5 PLATE PUSH Reps: Walk 60 feet

Place a 10-12 kilo weight plate on the floor (you may have to rest it on a towel so it slides more easily), or go outside and place it on grass. Get behind the plate and push it, keeping your hips as low to the ground as possible.

NOVEMBER 2017 / MUSCLE & FITNESS

MUSCLE & FITNESS / NOVEMBER 2017

TUNA UP

Fish – high in protein, low in fat and completely carb-free – is a macronutrient all-star. Eat up!

THE

NO-BULL GUIDE TO BULKING > Forget the myths. Here’s the truth about when, what and how much to eat to build muscle. Hint: it’s less than you think. BY SEAN HYSON.

NOVEMBER 2017 / MUSCLE & FITNESS

T H E NO -BU L L GU I DE TO BU L K I NG

ULKING, AS COMMONLY understood, is BS. We said it, and it’s time you accepted it, too. Telling yourself you can eat anything you want because you’re skinny and trying to put on muscle is just an excuse to eat like a pig, and you’ll pay for it. Yes, you’ll gain some muscle, but you’ll also gain fat, and that fat will obscure your muscles until you decide you desperately need to lose it – and then you’ll have a hell of a time dieting it off. We’re telling you now: stop bulking before it’s too late. The solution to your skinniness might actually require less food than you think, and no fancy supplements or uncomfortable force feedings. (On the downside, it doesn’t warrant pizzas or Big Macs, either.) Discover the real science of gaining weight and never get fat in the process again.

The hard truth Your body can gain only so much muscle in a given period of time; it’s dependent on your genetics, age and training age (how long you’ve been lifting). According to Nate Miyaki, a nutrition coach to physique competitors, a beginner in his teens up through his 30s can expect to put on one to two kilos of lean muscle per month for the first two or three months of his training. An intermediate (several months’ to a few years’ experience) might see less than a kilo a month. An experienced lifter, on the other hand, should be happy with just a kilo or two per year. This means that when you hear about somebody who “gained 10 kilos in a month,” he really put on closer to one of muscle and nine of water and fat. Trainers, equipment manufacturers and some muscle “gurus” like to exaggerate results, but if you measured the body fat of 76

MUSCLE & FITNESS / NOVE

EATING BIG

This is how an 82-kilo man could eat to gain muscle.

T H E NO -BU L L GU I DE TO BU L K I NG

FOCUS ON STRENGTH STRONGER MUSCLES INEVITABLY BECOME BIGGER MUSCLES who dieted and weight-trained for 90 days lost an average of 15 kilos while gaining signiﬁcant muscle mass. Don’t get too excited, as the subjects were obese women, but it proves that muscle gain isn’t dependent on big eating alone. So what should you do? Start by eating 14 to 18 calories per pound (0.45kg) of your body weight, and adjust from there. Consume one gram of protein per pound of your body weight daily, two grams of carbs and 0.4 grams of fat. (For a visual breakdown, see the “Start-Up Formula for Bulking” sidebar on the next page.) In other words, a 180-pound (81.6kg) man looking to gain weight would eat between 2500 and 3200 calories daily, consisting of approximately 180 grams of protein, 360 grams of carbs and 70 grams of fat. To make adjustments, tweak your carbs and fat, but keep your protein intake constant. (See the “M&F-Approved Bulking Foods” sidebar for a list of approved eats.)

their subjects, you’d see only a modest increase in lean mass. And that’s fine. “Go pick up a 900 gram steak and envision what that would look like on your body,” says Miyaki. “Very few guys on this planet have the potential to gain 10 kilos of rock-hard muscle in a month.” That is, not sans the aid of certain muscle-building drugs.

How to bulk right

O P E N E R S P R E A D F R O M L E F T : P AV E L Y T H J A L L ; S A M K A P L A N . T H I S S P R E A D : S A M K A P L A N

The biggest mistake that bulkers make is bombarding their bodies with calories straight out of the gate. Even if you are eating clean (and you should be eating clean), your body simply doesn’t need that many calories to gain muscle. “Eating 200 to 300 calories above maintenance level will do the trick,” says John Alvino, a nutrition expert and strength coach. What’s more, an American Journal of Clinical Nutrition study found that subjects

Sample Meal Plan BREAKFAST 250ml black coffee 3 scrambled eggs 1 apple

LUNCH 85g grilled salmon Large raw salad with 2 tbsp olive oil and vinegar 2 cups sweet potato (cooked)

SNACK Meal-replacement shake with 50g protein, 25g carbs, 5g fat

POST-WORKOUT 25g whey protein 1 banana

DINNER 170g grilled chicken breast 3 cups white rice or potato (cooked) Steamed broccoli

DESSERT 2 tbsp almond butter, mixed with 1 scoop chocolate protein powder 1 cup white rice (cooked) Water (to make pudding)

NOVEMBER 2017 / MUSCLE & FITNESS

QUICK FACT

Timing doesn’t matter when it comes to food intake. Just hit your macros for the day.

Start-up formula for bulking TOTAL CALORIES TO CONSUME

TOTAL PROTEINS TO CONSUME

TOTAL CARBS TO CONSUME

TOTAL FAT TO CONSUME

14-18

0.4

CALORIES

GRAM PROTEIN

GRAMS CARBS

GRAMS FAT

lb*

BODY WEIGHT

*One pound = 0.45kg

MUSCLE & FITNESS / NOVEMBER 2017

BODY WEIGHT

1 lb BODY WEIGHT

F R O M L E F T : G E T T Y I M A G E S ; A L A M Y; G E T T Y I M A G E S

The most important factor is getting in the gym and training your arse off. “The key element to bulking is to focus on increasing strength,” Alvino says. Stronger muscles inevitably become bigger muscles, so while you can’t quickly eat your way to 5 extra muscle kilos without storing a lot of fat, you can – eventually – train your way there. Stick with your eating plan for at least two weeks before making adjustments and take photos every couple of days to assess your progress. Also, measure your waist. It seems simple, but if your belly is getting bigger, then that’s the wrong kind of weight.

T H E NO -BU L L GU I DE TO BU L K I NG

Timing is nothing For the past decade, bodybuilding hype has stressed the importance of the so-called “pre- and post-workout windows”. The idea here is that ingesting protein and carbs up to an hour before weight training and within an hour after training will result in better absorption of these nutrients for superior muscle growth. Some product marketers and so-called nutrition experts have even threatened that your workout will be a complete waste if you don’t ingest protein and carbs at these times. But the science to back this notion doesn’t exist. A 2013 meta-analysis published in the Journal of the International Society of Sports Nutrition found no significant benefit to rushing protein intake within one hour before or after training. In other words, as long as you eat the food you need over the course of a day, you’ll have no trouble growing muscle. That said, it’s still a good idea to have a protein-rich shake after training. It may not offer extra muscle-building benefit beyond that of eating later, but it will provide a convenient snack to tide you over until your next meal.

M&F-approved bulking foods MAKE THIS LIST YOUR GO-TO MENU TO GAIN MUSCLE WITHOUT FAT Protein is the main ingredient of muscle tissue, carbs power your workouts and prevent muscle breakdown and fat supports hormones like testosterone that help muscles grow. The following are the healthiest sources of each nutrient.

PROTEINS Lean meat (any kind), including chicken, beef and turkey Fish and seafood Eggs Protein powder

CARBS* Potatoes Sweet potatoes Rice Fruit

FATS** Avocado Nuts (all kinds) Seeds (all kinds) Oils (including olive and coconut)

*NOTE: We’ve excluded grains and vegetables from this list. Grains such as oats and wheat contain compounds that make them difficult to digest for many people and can cause stomach upset and bloating. However, if you feel you do fine on these foods, you’re welcome to consume them in small doses, but make starches such as potatoes and rice your main carb sources. Green vegetables, on the other hand, should be consumed liberally, but because of their very low caloric value, aren’t to be counted towards your daily calorie and macronutrient totals. **Most of your fat intake should come as a by-product of your protein foods. For instance, egg yolks contain protein and fat, as do even the leanest cuts of beef. However, if you need extra fat to hit your allotment for the day, you can pick from this list of foods.

A 180-POUND (81.6KG) MAN SHOULD CONSUME BETWEEN 2500 AND 3200 CALORIES A DAY TO GAIN MUSCLE.

NOVEMBER 2017 / MUSCLE & FITNESS

RISE AND DINE THE MOST IMPORTANT MEAL OF THE DAY IS NOW THE MOST DELICIOUS. THESE PROTEIN-PACKED RECIPES GUARANTEE YOUâ&#x20AC;&#x2122;LL START YOUR DAY AHEAD OF THE GAME.

BY MATTHEW KADEY PHOTOGRAPHS BY NICK FERRARI FOOD STYLING BY ED GABRIELS

MUSCLE & FITNESS / NOVEMBER 2017

MOCHA PANCAKE STACKS SERVES 4

¾ ¼ 2 1 ½ 1 ¾ 1 1 1

½ 2

cup oat flour or spelt flour cup plain or vanilla protein powder tbsp cocoa powder tsp baking powder tsp baking soda Salt large egg cup + 2 tbsp milk or buttermilk tbsp instant coffee powder tsp vanilla extract (omit if using vanilla protein powder) tbsp unsalted butter cup unsalted nut butter, such as almond, hazelnut or peanut cup cream cheese cups sliced strawberries

1) In a large bowl, stir together flour, protein powder, cocoa powder, baking powder, baking soda and a couple of pinches of salt. In a separate bowl, whisk together egg, milk, coffee powder and vanilla. Add wet ingredients to dry ingredients, mix gently and let batter rest 15 minutes. 2) Melt butter in a frypan over medium heat. Pour ¼ cup batter for each pancake into pan and cook for 2 minutes per side. You should end up with 8 pancakes. 3) Spread 2 tsp nut butter and 1 tbsp cream cheese on each pancake. Top with strawberries.

368

20g

28g

22g

CALORIES

PROTEIN

CARBS

FAT

NOVEMBER 2017 / MUSCLE & FITNESS

R I SE A N D DI N E

DAYBREAK EGG TACOS SERVES 2

4 large hard-boiled eggs 1 cup canned black beans, drained and rinsed 1 Roma tomato, diced 1 small red capsicum, chopped ¾ tsp paprika ¼ tsp sea salt ½ cup low-fat sour cream ½ avocado Juice of ½ lime 4 small corn tortillas, preferably warmed in the microwave ¼ cup chopped fresh coriander

CHEF’S TIP For perfect hard-boiled eggs, place eggs in a medium-size saucepan and bring water to a boil. Once water is at a rumble, remove pan from heat and let eggs stand covered for 15 minutes. Plunk eggs in an ice-water bath and then peel.

MUSCLE & FITNESS / NOVEMBER 2017

1) Place peeled eggs in a large bowl and roughly mash with a fork. Stir in beans, tomato,capsicum, paprika and salt. 2) Place sour cream, avocado and lime juice in a blender and blend until smooth. 3) Divide egg mixture among tortillas and top with avocado sauce and coriander.

518

25g

CALORIES

PROTEIN

59g

23g

CARBS

FAT

R I SE A N D DI N E

BLUEBERRY PROTEIN SMOOTHIE BOWL SERVES 1

¼ cup milk cup plain Greek yoghurt 1 scoop plain or vanilla protein powder 1 medium-size frozen banana, chopped ½ cup frozen blueberries 1 tsp fresh ginger ¼ tsp cinnamon ¼ tsp almond extract (optional) 2 tbsp hemp seeds 1 tbsp cacao nibs (optional) 1) Place milk, yoghurt, protein powder, banana, blueberries, ginger, cinnamon and almond extract in a blender and blend into a thick, smooth mixture. Add a bit more milk if needed to help with blending. 2) Place blueberry mixture in a bowl and top with hemp seeds and cacao nibs.

382

45g

CALORIES

PROTEIN

44g

10g

CARBS

FAT

CHEF’S TIP Using frozen fruit and a low amount of liquid helps make your smoothie deliciously thick and spoonable.

NOVEMBER 2017 / MUSCLE & FITNESS

R I SE A N D DI N E

YOGHURT & MUESLI SERVES 2

1 2 ½ ¼ 2 ½ 2 2

tbsp coconut oil tsp honey cup rolled oats cup chopped almonds or pecans tbsp raw pumpkin seeds (pepitas) tsp cinnamon Salt tbsp dried cherries cups plain Greek yoghurt

1) Heat coconut oil and honey in a frypan over medium heat until melted. Add rolled oats, almonds, pumpkin seeds, cinnamon and a pinch of salt to pan and heat until oats are toasted, about 5 minutes, stirring frequently. Stir in cherries and spread mixture on a baking sheet to cool. 2) Divide yoghurt among bowls and top with muesli.

CHEF’S TIP If you’re going gluten-free, you can either choose gluten-free oats or use nutritious quinoa flakes.

MUSCLE & FITNESS / NOVEMBER 2017

465

29g

CALORIES

PROTEIN

44g

21g

CARBS

FAT

R I SE A N D DI N E

MAPLE BACON OATMEAL SQUARES SERVES 4

1 cup steel-cut oats 225g bacon ½ cup oat flour cup chopped walnuts cup sultanas 1 tsp cinnamon 2 large eggs cup low-fat milk ¼ cup pure maple syrup

CHEF’S TIP To reheat leftovers, place squares on a plate and microwave on medium power (about power level 5 out of 10) for about 5 minutes.

1) Place oats in a large bowl, cover with water and let soak for at least 2 hours. 2) Cook bacon in a lightly oiled frypan over medium-low heat until beginning to brown and turning crispy. Transfer to a cutting board lined with a paper towel and let cool. Once cool, chop bacon into small pieces. 3) Preheat oven to 175°C. Drain oats, return to bowl and stir in bacon, oat flour, walnuts, sultanas and cinnamon. In a separate bowl, lightly beat eggs and stir in milk and maple syrup. Add wet ingredients to dry ingredients and stir to combine. 4) Place oat mixture in a greased 20cm-square baking pan. Bake for 30 minutes or until set. Let cool in pan for several minutes before slicing into 4 squares.

520

29g

CALORIES

PROTEIN

65g

17g

CARBS

FAT

NOVEMBER 2017 / MUSCLE & FITNESS

SPECIAL BONUS LIFTING SECTION!

SLOW DOWN Accentuated eccentric loading will see you reach ever greater gains than your regular lifting program.

HEAVY NEGATIVES

FEEL-GOOD WAVES

A study from the University of Jyväskylä (try saying that three times really fast) in Finland found that the lowering part of weightlifting is more important for gaining strength. Researchers put men on either a training plan that featured “accentuated eccentric loading” or a traditional lifting scheme for 10 weeks. Both groups lifted twice a week with at least 48 hours of rest between sessions; the accentuated eccentric loading group used a 40% greater load during the lowering phase. This group gained significantly more strength and endurance than the traditional lifters, ranging from about 5% to 9% depending on the torque being tested, and showed continuous gains throughout the 10 weeks, compared with the other group, which hit a plateau at Week 5.

According to a study from New Mexico Highlands University, US, the pressure waves that are created when we walk send waves through the arteries that significantly modify and can increase the supply of blood to the brain. Scientists discovered that even though you hit with a lighter step when walking, it creates a larger pressure wave that boosts blood flow to the brain even more than running, optimising brain function and giving us a sense of wellbeing.

MUSCLE & FITNESS / NOVEMBER 2017

Recent US research determined that people who do light-intens sity workouts — defined as leisurely walks with no discernible rise in heart rate or breathing — had the highest reported levels of happiness and lowest levels of depression n. Those who did vigorous activity y — with a noticeable increase in heart rate and breathing— had results that were neutral, with no positive or negative link.

CHRIS LUND; KEVIN HORTON

A HAPPY WALK

T R A I N I N G

F L E X

RUN THE STAIRS Exercise scientists at McMaster University in Canada recently put stairs to the test in a new study. The first phase had subjects go all out on a StairMaster for three sessions of 20 seconds each. In the second, they ran either one or two flights of stairs in the same manner, but for three 60-second periods. Both protocols increased peak oxygen uptake — 12% in the first and 7% in the second — indicating that brief and intense stairclimbing can improve cardiovascular fitness in only a 30-minute time commitment each week.

GET FITTER WITH PRISE

OVERLEARN TO TRULY MASTER A SKILL A new study published in Nature Neuroscience showed that if you buckle down and keep trying to learn a new skill — which the study authors call “overlearning” — even after you feel as if you’ve mastered it, you can reinforce the learning completely and quickly. They say this technique is transferrable to other kinds of learning that involve motor skills, such as lifting weights and playing sports.

5% PAV E L Y T H J A L L ; K E V I N H O R T O N

AMOUNT SWISHING WITH (AND THEN SPITTING OUT) SUGAR WATER CAN INCREASE YOUR ENDURANCE BY, ACCORDING TO RESEARCHERS AT THE UNIVERSITY OF GEORGIA, US.

HIIT FOR LONGER LIFE A study in Cell Press found that high-intensity interval training can make your cells produce more proteins for mitochondria, which produce energy, and ribosomes, which build proteins.

Researchers from Skidmore College devised a diet and exercise plan dubbed PRISE (protein-pacing, resistance exercise, interval sprints, stretching, and endurance exercise) for a new study and found that it boosted the fitness of already physically fit people. Plus, it dropped total body fat mass and abdominal fat, increased lean body mass, and took metabolic and heart health to peak levels.

MATURE MUSCLE Though older adults need more weekly workouts to keep their muscle mass, a recently published study in Medicine & Science in Sports & Exercise found that older people can maintain muscle mass and keep muscles toned. They just need to lift harder and more consistently than young’uns.

NOVEMBER 2017 / MUSCLE & FITNESS

F L E X

N U T R I T I O N

FAT CHANCE

EAT GREENS, SMELL SWEET

BAD SUBSTITUTE Research from Cornell University has found that erythritol, a sugar alcohol that’s also found in fruit like pears, grapes and watermelons, is linked to increased fat mass and weight gain. Erythritol, which has fewer calories than sugar and is mass produced by fermentation for commercial use, is a common ingredient in processed foods labelled “low calorie.”

The best reason yet to eat more fruit and vegies? A study from Macquarie University, NSW, has found that men who eat a diet that’s rich in fruits and vegies smell more “floral” and attractive to women than blokes who eat a high-carb or highfat diet. The researchers found that men who ate more refined carb-heavy foods smelled more “musty” and less attractive to women.

BINGE DRINKING & BRAIN DAMAGE IN YOUNG PEOPLE A study of the brain activity of young binge-drinking university students in Spain has found distinctive changes in their brain activity compared to non-drinkers, which may indicate delayed brain development and may even be an early sign of brain damage. These changes indicate a decreased ability to respond to external stimuli as well as potential difficulties in information processing capacity – not something a uni student needs!

MUSCLE & FITNESS / NOVEMBER 2017

EAT LATER, GET FATTER Don’t chow down later in the day, says a study from the University of Pennsylvania School of Medicine. Those who ate three meals and snacked from noon to 11 pm every day for eight weeks had higher insulin and cholesterol levels and gained weight compared with those who just ate from 8am to 7pm.

FRY, GRILL, NUKE ’EM An International Journal of Food Sciences and Nutrition study found that when grilled or microwaved, mushrooms retain powerful antioxidant compounds. When fried, mushrooms lost a lot of protein and carbs but bumped up fat and energy. Mushrooms are high in vitamin D when exposed to sunlight, contain compounds that boost immune system function, reduce risk of cardiovascular disease and fight inflammation.

C L O C K W I S E F R O M T O P : T S P H O T O G R A P H Y/G E T T Y I M A G E S ; PAU L B I R Y U KOV/ S H U T T E R S T O C K ; S T U D I O C A S P E R /G E T T Y I M A G E S

A new study from the University of California Davis, US, has found that a high fat, or ketogenic, diet not only increases longevity, but improves physical strength. The study on mice found that there was a 13 percent increase in median life span for the mice on a high fat vs. a high carb diet.

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THIS YEARâ&#x20AC;&#x2122;S SUMMER SHRED COMBINES STRENGTH TRAINING AND HIGH-VOLUME SUPERSETS TO HELP YOU PRESERVE MUSCLE MASS WHILE SHEDDING THOSE FINAL LAYERS OF FLAB. ALL YOU HAVE TO DO IS BUST YOUR ARSE FOR 16 WORKOUTS, AND YOUR BEST PHYSIQUE, WITH THE STRENGTH TO BACK IT UP, IS JUST A MONTH AWAY. BY ANDREW GUTMAN WORKOUT BY MATT PUDVAH PHOTOGRAPHS BY EDGAR ARTIGA

MUSCLE & FITNESS / NOVEMBER 2017

SCULPT YOUR BEACH BODY! NOVEMBER 2017 / MUSCLE & FITNESS

S C U L P T YOU R B E AC H B ODY

THIS PROGRAM DISPELS THE NOTION THAT LIFTING HEAVY is exclusively for strength gains. And while chasing one-rep maxes won’t pave the way to massive muscles, heavy lifting is important for two reasons: first, a stronger muscle can handle more reps and more weight. And since your muscles need a new challenge to adapt to grow – like more reps lifted or heavier weight on the bar – the ability to lift heavier weight for more reps will translate to more size on your muscles over time. Second, hoisting serious weight with compound movements like the deadlift, squat and bench press triggers a greater release of testosterone, a key hormone that’s responsible for the growth and recovery of your muscles. The cluster sets we programmed will allow you to lift weight close to your one-rep max – and for more reps – than you would normally be able to accomplish. How? By breaking up the sets into subsets (more on cluster sets below). The effect is a greater

Cluster sets Cluster sets are sets with built-in, intraset rest periods, allowing for more weight, reps and total weight lifted. For example, instead of doing three sets of three reps, you’ll do three sets of 1-1-1 repetitions with 20-second intraset rest between reps, for a total of three sets of nine reps. For the cluster sets below, work with 90% of your one-rep max.

Directions Every exercise marked with the same letter is to be performed back-to-back, as a superset, with no rest in between. Perform two workouts in a row, with a day of rest in between. For all accessory movements, ensure that you’re leaving two reps in the tank. This allows for proper nervous system adaptation and smooth progression week to week.

MUSCLE & FITNESS / NOVEMBER 2017

accumulation of volume and a bigger release of testosterone, which will prime your body to more efficiently build muscle and oxidise – nerd speak for burn – fat. Then we ramp up the reps and intensity for the accessory work, which targets

your entire body each day. The subsequent lifts will still be multi-joint movements, as these types of exercises give you the most bang for your buck when it comes to muscle recruitment and strength gains. They will also be supersetted with antagonist muscle groups – like a lower-body pulling exercise paired with an upper-body pushing exercise – so your body is working synergistically. The supersets are added to simply ramp up the intensity of the workout and increase your heart rate, which is a key reason why you don’t see any traditional cardio programmed here. The point is not to be bothered by the lack of traditional isolation movements in the program; you’ll still build plenty of muscle. That being said, we realise that it’s beach season, so the fourth day will focus on pumping up your trophy muscles with highrep supersets – we got you, bro!

Bulgarian split squat

GROOMING BY CHRISTIE CAIOLA

With a dumbbell in each hand, stand about 60cm in front of a bench and place one foot on it. Keep your torso straight and squat down until your front thigh is parallel to the ground. Do not let your knee touch the floor. Drive through your heel and explode back up to a standing position. Repeat with the other leg.

One-arm DB bench press Set up on a flat bench as you would for a standard dumbbell bench press, but use just one dumbbell. Keep your non-working arm tense, by your side, and squeeze your core as you drive the dumbbell over your chest. Keep your elbow tucked in at a 45-degree angle during the lift. Lower back to your chest slowly.

DAY 1

DAY 2

EXERCISE

SETS

REPS

REST

EXERCISE

SETS

REPS

REST

A1. Back squat

1-1-1*

2-3 min

A1. Bench press

1-1-1*

2-3 min

B1. Kettlebell squat

B1. Weighted push-up**

B2. Bentover KB row

60 sec

B2. Leg curl with sliders

60 sec

C1. Single-leg hip raise

C1. Split squat

15 (each arm)

C2. One-arm DB bench press

C2. Incline prone DB row

10 (each arm)

60 sec

C3. Straightleg sit-up

C3. Up-down plank

60 sec

*Refer to cluster sets sidebar (left).

DAY 3 EXERCISE

*Refer to cluster sets sidebar (left). **Place a plate on your middle back, just below your shoulder blades.

DAY 4 SETS

REPS

REST

EXERCISE

SETS

REPS

REST

A1. Trap-bar deadlift

1-1-1*

2-3 min

A1. Dumbbell ďŹ&#x201A;ye with twist

60 sec

B1. Trap-bar Romanian deadlift

B1. Half-kneeling overhead press

10 (each arm)

60 sec

B2. Eccentric neutral-grip pull-up

5**

60 sec

C1. Wide-grip cable row

60 sec

C1. Bulgarian split squat

15 (each leg)

D1. EZ-bar cable curl

C2. Neutralgrip squeeze press

D2. Triceps pushdown with rope attachment

60 sec

C3. Pallof press

10 (each arm)

60 sec

E1. Hanging leg raise

30 sec

*Refer to cluster sets sidebar (left). **Lower yourself to a count of five.

NOVEMBER 2017 / MUSCLE & FITNESS

S C U L P T YOU R B E AC H B ODY

Single-leg hip raise Lie on your upper back across a bench with one leg bent at 90 degrees. Drive through the heel of your bent leg until your hips are raised high off the ground, then squeeze your glutes at the top of the movement.

MUSCLE & FITNESS / NOVEMBER 2017

Incline prone DB row Adjust a bench so itâ&#x20AC;&#x2122;s at an incline and lie on it, belly down, with your toes planted on the ground. Grab a dumbbell in each hand and row them, leading with your elbows and keeping them at your sides.

Bentover KB row Hinge at the hips until your torso is at 45 degrees and pick up two kettlebells. Squeeze your shoulder blades together and row the bells until your elbows pass your torso. Hold for a second and then lower the bells until your arms are fully extended at the bottom.

Kettlebell squat Hold two kettlebells of equal weight in a front rack position, with your elbows up and back straight. Descend into a squat until your thighs break parallel, then explode back up.

NOVEMBER 2017 / MUSCLE & FITNESS

S C U L P T YOU R B E AC H B ODY

Trap-bar Romanian deadlift Set up as you would for a regular trap-bar deadlift – standing in the middle of the apparatus so you’re centred – but instead of completing a standard deadlift, keep your legs straighter than usual and hinge at your hips until you feel a stretch in your hamstrings.

MUSCLE & FITNESS / NOVEMBER 2017

S C U L P T YOU R B E AC H B ODY

Half-kneeling overhead press Get onto one knee with your back leg bent at 90 degrees behind you. Grab a dumbbell with the arm that is on the same side as your down leg and press a dumbbell overhead until you achieve full lockout with your elbow. Repeat on other side.

Leg curl with sliders Lie on your back with your hands at your sides and both feet placed on sliders. Raise your hips slightly off the ground, then slide your heels towards your butt, holding the contraction at the apex of the exercise. Slowly lower your feet back to the starting position.

NOVEMBER 2017 / MUSCLE & FITNESS

F L E X

S U P P S

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f you live in the gym then chances are you also live for summer. While summer bodies are made in the winter months, there’s no better feeling than showing off your hard work and dedication i n the gym like the sunshine, warmer weather and beaches. But you can’t own the spotlight without dominating shred season and owning the months leading up to December. For some people though, shred season is a nightmare, and finding the right balance in routine and diet can be a serious challenge when you’re trying to hit your body transformation goals. Recognising that the struggle is indeed real, BSN has just launched their first Oceania specific thermogenic – HYPER SHRED – just in time for the cutting season, to help tackle body transformation goals head on. Sporting a comprehensive fat-burning matrix from BSN, HYPER SHRED supports weight management from several angles through fat release, fat transport, thermogenesis, mood and energy support. Unlike other products, HYPER SHRED delivers on their tagline – taste and feel the burn – while still maintaining the amazing taste that BSN is famous for. Packed with the best in fat-burning ingredients such as acetyl L-carnitine, green tea and caffeine anhydrous, HYPER SHRED also comes loaded with 150mg of Capsimax per serving to help boost your metabolism, allowing you to both taste and feel the burn as you take it.

MUSCLE & FITNESS / NOVEMBER 2017

In addition to the best in fatburning ingredients, each serving has 0g of sugar, only 4g of carbs and 100mg of guayusa – a leaf traditionally used in tea drunk by Ecuadorians as a morning pick-me-up and appetite suppressant – helping you combat the biggest barrier to fatburning: constant cravings. Although HYPER SHRED was formulated with weight management at its core, it’s also been designed to complement other daily needs to put you in the right headspace and help you get the most out of your workouts. Each serving has theanine and euphoria longana for complimented mood support and includes both caffeine anhydrous and toothed clubmoss for an extra boost of energy and focus, allowing you to front any challenge you face in the day. Perfect as an anytime fatburning support or before your workout as a pre-training energy boost, HYPER SHRED comes in three delicious flavours, including; Citrus Pineapple, Strawberry Orange and Blueberry Lemonade. Get started on your body transformation goals today and let HYPER SHRED help you show it off this summer! Hyper Shred is available at all leading supplement retailers in 30 serve (RRP $49.95) and 60 serve ($84.95) tubs. Taste and feel the burn today by getting an exclusive free sample! Simply follow the link in BSN Australia’s Instagram (@bsnaustralia) bio and register online to receive yours.

F L E X

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UTILISED CORRECTLY, THE SAME BARBELLS, DUMBBELLS AND MACHINES WE USE TO IGNITE HYPERTROPHY CAN ALSO BE EXTREMELY EFFECTIVE TOOLS FOR MELTING BODY FAT LIKE ICE IN A FLAME!

PER BERNAL

BY ERIC “MERLIN” BROSER

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NOVEMBER 2017 / MUSCLE & FITNESS

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With summer fast approaching it’s time to think less about drinking six-packs and instead focus on displaying one at the beach, pool or even on a stage. But before you cringe at the thought of adding hours of stationary cycling, treadmill walking and stairclimbing to your program, let’s look into an alternative route that may prove more productive, and a hell of a lot more fun! 102

MUSCLE & FITNESS / NOVEMBER 2017

Let’s face it: for most of us gym rats, repping out with heavy iron is something we look forward to as a kid does with ice cream and sprinkles. However, performing cardio is right up there with stamp collecting or watching grass grow. Whether it be HIIT, steady state or anything in between, when it’s time to jump on the hamster wheel, most of us iron warriors cringe in disgust. But isn’t it this exact type of mundane exercise that allows us to most efficiently incinerate body fat and reveal the finer details of

PAVEL YTHJALL; CHRIS LUND

GE T R I PPE D

WORKOUT A

THE QUICK-PACED FAT KILLER our hard-earned muscles underneath? Not necessarily, my friends. Properly packaged, the resistance training we all love (even crave) can rip us up just as fast as it can build us up! The keys lie in choosing the right exercises, incorporating the proper rep range and arranging your workouts in a manner that forces the body to tap into fat stores for energy. Follow the guidelines here, and you may never need to calculate your target heart rate ever again!

EXERCISE

SETS

REPS

REST BETWEEN SETS

Alternating barbell lunge

12–15 each leg

60 seconds

Barbell squat

12–15

60 seconds

Stiff-leg deadlift

12–15

60 seconds

Underhand-grip barbell bent row

10–12

45–60 seconds

Standing military press

10–12

45–60 seconds

Narrow-grip bench press

10–12

45 seconds

Close underhand-grip pull-up

Max reps

45–60 seconds

Incline bent-leg hip raise

Max reps

30 seconds

NOVEMBER 2017 / MUSCLE & FITNESS

103

GE T R I PPE D

Exercise efficiency When utilising weight training to stimulate fat loss, it’s the compound lifts that will give you the most bang for your buck, which means the foundation of your routine should centre around movements like presses, rows, deadlifts and squats. It’s these types of exercises that will most effectively boost the heart rate, burn off calories, increase natural growth hormone production (GH is a powerful fat-burning hormone) and enhance the metabolic rate.

Rep-range regulation

Proper programming Most of the time when focusing our efforts exclusively into building pure muscle mass, we utilise a “straight sets” approach, with 2-4 minutes rest in between. However, when the goal is single-digit body-fat levels and a physique “peeled” enough to display a rock-solid “washboard” with gnarly separations, cuts, veins and striations pouring through every muscle group, it’s far more effective to speed things up by using supersets, circuits and mega-fast-paced training.

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MUSCLE & FITNESS / NOVEMBER 2017

WORKOUT B

THE SUPERSET FAT SCORCHER EXERCISE

SETS

REPS

Hack squat superset with Weighted dip

3 3

12–15 10–12

Leg Press superset with Wide-grip pull-up

3 3

12–15 Max reps

Alternating dumbbell bench step-up superset with Seated dumbbell press

12–15 per leg

10–12

Dumbbell stiff-leg deadlift superset with Barbell curl

2 2

12–15 10–12

Lying leg curl superset with Standing two-arm overhead dumbbell extension

12–15

10–12

Hanging straight-leg raise superset with Barbell good morning

2 2

16–20 13–15

NOTES: rest between supersets should be no longer than 2 minutes.

CHRIS LUND

Since the primary goal is to melt off body fat (while keeping lean tissue intact), you want to keep repetitions in the medium to medium-high range throughout each workout. This translates to about 10 to 12 (reps per set) for upper-body exercises and 12 to 20 for the lower half. These higher (but not too high) rep ranges will force more calories to be burned, stimulate lactic acid production (which also increases GH release) and greatly ignite the metabolism, while still providing your muscles with resistance that is challenging enough to foster continued growth.

WORKOUT C

THE PSYCHO CIRCUIT FAT INCINERATOR EXERCISE

REPS

Deadlift

12–15

Incline barbell press

10–12

Leg press

12–15

One-arm dumbbell row

10–12

Smith alternating reverse lunge Wide-grip barbell upright row

10–12

Seated leg curl

12–15

Weighted bench dip

10–12

Cable crunch

12–15

Close-grip underhand-grip pull-up

PER BERNAL

12-15 per leg

Max reps

NOTES: perform as many circuits as you can in 60 minutes. Move from one exercise to the next as rapidly as possible. Do not go to failure on each movement, but perhaps 1 to 2 reps short. Rest about 3 to 5 minutes in between each circuit by slowly walking around the gym until ready.

BONUS TIP Weight training in this manner can be very demanding on your muscles and cardiovascular and nervous systems. I highly recommend that you take a full day’s rest after completing any of these workouts. If you still wish to perform small amounts of cardio, it would be best to do it on your off days. All exercises should be performed with perfect technique and full control throughout every rep. Feel free to change some of the movements to better fit your needs but always make sure the majority are basic compound exercises in order to get the greatest fat-burning effect. Combine these workouts with the right diet and supplement program and when summer arrives, so will your jaw-dropping shredded physique!

NOVEMBER 2017 / MUSCLE & FITNESS

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MUSCLE THE MOST POWERFUL TOOL FOR BUILDING MUSCLE DOES NOT EXIST IN ANY FOOD, POWDER, PILL OR POTION — IT RESIDES WITHIN YOU. AND IF YOU LEARN HOW TO TAP INTO IT, YOUR PROGRESS IN THE GYM WILL BE BOUNDLESS. BY ERIC “MERLIN” BROSER

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NOVEMBER 2017 / MUSCLE & FITNESS

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M A N I F E ST I NG M US C L E

IN EVERY ISSUE

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Dorian Yates used his mind to power the workouts that built this six-time Mr Olympia physique.

external solutions to their “bodybuilding problems.” What I’d like to emphasise, however, is that the true key to significant progress lies somewhere within. Yes, my fellow gym rats, I am talking about your brain... Or more specifically, your mind. The extraordinary power of one’s thoughts cannot be denied. “Mind over matter” is real. Turning the impossible into the possible begins in your head, bleeds into your heart and then, finally, engulfs your entire spirit. Allow

your mind to lead the way, and your body will surely follow. This is something I can promise you. Now that I have your cerebrum firing on all cylinders, please read the remainder of this article very carefully and with unwavering focus. If you can take these ideas and ingrain them so deep within your mind that they burrow to the subconscious, not only will bodybuilding be on a whole new level for you but also perhaps your entire existence as well.

OPENING SPREAD: PER BERNAL. THIS PAGE: CHRIS LUND

of every bodybuilding/fitness publication there are dozens of articles dedicated to discussing sets, techniques, tempos, exercises, reps and routines. Additionally, there are a plethora of exciting ads about the latest in protein powders, preworkouts, test boosters, fat burners, amino acids and carb concoctions. And rightfully so, as every aspiring bodybuilding/ fitness/physique athlete must learn the most effective methods of training and the ins and outs of nutrition, as well as which supplements to take and how to properly stack them for optimal results. All these things are certainly at the core of any successful physical transformation program. However, no dialogue on building muscle, melting fat or enhancing strength and performance would be complete without discussing the mind’s role in the equation. In fact, I feel it is my duty as a global prep coach and trainer to share with you guys what may very well be the most important element in your pursuit of reaching the outer limits of your genetic potential. Let’s stop and think about it for a moment. What exactly is it that most often separates the good from the great? The average athlete from the All-Star? The common competitor from the champion? The big from the best? Is it luck? Is it genetics? Is it a secret exercise, food or pill? Or is it something that each and every one of us is capable of tapping into if we are willing to reach far enough? Something that we could learn to harness, not only to significantly hasten our results in the gym but also to positively affect the very direction of our lives. The truth is, most tend to mistakenly look for

M A N I F E ST I NG M US C L E

KEVIN HORTON

1 A HULK DOES NOT SULK If the first few sets of your workout don’t go as well as planned, do not let that hinder you or let that set the tone for the remainder of your workout. If you attempt to set a personal lifting record (like 140kg for eight good reps on the bench press) and fail, don’t get depressed — simply shrug it off and regroup. Always leave negativity behind and look ahead. Know in your gut that your next set will be better and that each successive set will build upon the last. The gym is no place to hang your head low, show weakness or be a crybaby. The gym is your sanctuary, your domain, your temple. It is where you go to leave life’s problems behind and perform your own therapy. While you are training you are the boss and you sit alone at the controls. You make the rules, set the pace and make the decisions. Yes, setbacks are bound to occur, but this is when you must dig deep, pick your head up and overcome. What does not kill you makes you stronger — this is truth.

2 VISUALISE FOR SIZE

Every night before you go to sleep, think intensely about exactly what you one day desire to look like. Form a clear visual in your mind’s eye of every muscle, vein, split and striation that you wish to see on your body. Imagine your perfect form. Then visualise the next day’s workout from the first to last rep. See the gym, the people and the equipment. Hear the music relentlessly pounding from the speakers, the weights clanging together and the dumbbells smashing onto the floor. Feel the atmosphere. Imagine the sweat as it drips from your forehead onto your soaked T-shirt as you masterfully perform every rep, inducing the most intense pump you have ever experienced. Imbed into your subconscious exactly what you want to accomplish during the workout, and your body will already be preprogrammed to deliver.

POSITIVELY BE POSITIVE

Learn to approach each and every workout with an enthusiastic and positive attitude. Believe that you will have a more productive workout today than you did yesterday. Know that the weights are going to feel lighter and each repetition easier. Invite the pain and embrace the pump. Understand that this workout will bring you one giant step closer to your goals, and that every rep of every set will demand of your muscles that they grow bigger, harder and stronger. Leave all doubt at the door. You will have the most intense and productive workout of your life today — and nothing on this earth can stand in your way.

NOVEMBER 2017 / MUSCLE & FITNESS

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M A N I F E ST I NG M US C L E

CHANNEL 4 AGGRESSION Branch Warren lit up the gym with his high-intensity sessions, which he visualized before he got there.

5 COMPLACENCY: THE ENEMY OF PROGRESS It’s perfectly OK to pat yourself on the back after a solid set or productive workout but don’t let that smile get stuck on your face for too long. In other words, enjoy it – then get over it and on with it. Set your sights on the next set or next workout and think about how you plan to crush your previous accomplishments. Complacency is the enemy of a bodybuilder, especially one seeking to reach extraordinary levels. Remember, your body is an adaptive machine, and thus you must constantly push harder to go further. Kick your butt today, but kick it harder tomorrow. You just squatted 180kg for the first time? That’s awesome! Now it’s time to figure out what it will take to nail down 190. To reach your potential you cannot merely be hungry, you must be starving!

6 FINE-TUNE YOUR FOCUS During every set, focus profoundly on what you’re doing. While resting, concentrate on what you’re about to do. If you are serious about seeking your outer limits, then make this the only thing you think about while in the gym. Put away the mobile phone, drop the newspaper, quit the chatter and stop staring at the hot babes. (OK, stare a little... but just for a natural testosterone boost.) Become one with the body part you are currently targeting. Forge the mind/muscle connection. And if you want to work out with a partner, make sure he or she is just as passionate about training as you are. If you can’t find someone like this, then go solo. Always remember one thing: your time in the gym is a gift, so do not waste a single moment.

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DARE TO DREAM

KEVIN HORTON

Don’t just lift the weights – attack them! Tear them apart. Treat every rep as if it were the last you will ever get to do. Train as if your life were on the line. Look at the weights as if they were daring you to move them. Do whatever it takes to psyche yourself up. Yell, growl, slap yourself (just don’t knock yourself out), think of people you can’t stand (or maybe, taxes). Go ahead and get pissed off. Then channel all that intense anger and emotion into every rep of every set. You cannot simply whisper at your muscles if you want them to respond – you must scream at them. Don’t just go to the gym – go to war.

M A N I F E ST I NG M US C L E

Tapping into the power of your mind will help you realise your physical goals.

8 THE TOUGH GET GOING

CHRIS LUND

Everyone knows the saying, “When the going gets tough, the tough get going.” This applies to the art of creating significant physical transformation precisely. There is simply no way around it: if you want to achieve greatness, you must learn to deal with pain, discomfort and sometimes defeat. Learn to think of pain as your closest friend, and invite it over every time you lift a weight. When burning pain occurs (unless it is “injury” pain; please learn the difference) while lifting, do not mark this as the end of your set but rather as just the beginning. Pain is a signal. It is telling you that you have now entered the growth zone, the juncture of the set that will trigger the physiological mechanisms that will lead to hypertrophy. When your muscles are on fire, your heart is racing and the nausea is overwhelming, simply smile – because you are now one step closer to your goal.

Please do not set limits for yourself! Don’t ever let anyone tell you what you can and cannot accomplish. The fact is that people defy the “rules” of science and reason every day.

YOU GOTTA HAVE FAITH Simply put, you must have faith in yourself and truly believe your path is the right one. If you have unwavering faith in your workout program, your dietary regimen and your supplementation strategy, you will greatly increase your chances of being successful. Believe in your heart that the road you are navigating is the right one for you, and do not let anyone get in the way. Surround yourself with people who share in your faith and feed your spirit. Faith is the foundation from which you will grow.

Think about it. No one ever believed a four-minute mile could ever be run, and now it’s commonplace! Same goes for 100 metres in under 10 seconds. A 900-pound (408kg)

bench press was once thought of as being insurmountable, and now there are men who do reps with it! Conceive, believe and then achieve! Those who are afraid to dream are bound by the

limits their minds set for them. Dreamers see beyond what is and seek out what can be. Always look to raise the bar – and once you do, jump right over it and dream some more.

NOVEMBER 2017 / MUSCLE & FITNESS

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* SYNTHA-6® EDGE is a blended protein th hat delivers 24 grams of premium protein cles everything they need and nothing they the with low levels of carbs to give your muscles don’t. With 5 game-changing flavors to choose from, the milkshake like experience of SYNTHA-6® EDGE will have you convinced it’s your cheat day. Fuel your muscles and reward your taste buds with SYNTHA-6® EDGE.

UTE

Your always in motion. Fuel that active life in a low calorie way without all the sugar and junk ingredients. Made from only the very best plant-based proteins blended with the purest organic and vegan wholefoods, Sõl Good Bars contain 17-19 grams of plant-based protein and come in four delicious flavours with no nasty stuff hidden in fine print.

Meet our ﬂavours.

cinnamon roll

salted caramel

blueberry blast

coconut cashew

Tim McComsey Sunwarrior Ambassador

*,9( <285 :25.287 620( 6ċ/ sunwarrior.com.au

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