100% CROSS & ULTRA FILTERED WPI

ZERO FILLERS & ADDITIVES, PURE WPI FOR

MAXIMUM ABSORPTION
1KG FLAVOURED 5KG FLAVOURED
36
$ $ $
149
AVAILABLE IN
CHOCOLATE, VANILLA, CHOC MINT, COOKIES & CREAM,
STRAWBERRY & BANANA FLAVOUR!

PINA COLADA
NOW AVAILABLE!
 SAM GRACHAN

Buy Direct From BULKNUTRIENTS.COM.AU bulknutrients @BulkNutrients bulknutrients

CONNECT &
with your favourite

When you see this

In-Site logo in the
magazine, select the
magazine channel
in the App from the
channel list, hold your
phone over the page
and watch content
come to life!
INTERACT
magazine
Downulorad

free
yo

App now
Bringing magazine content to life
• Download, store & view HOW TO USE In-Site
exclusive videos, image
galleries and additional
content
• Share content via email,
Facebook & Twitter
• Save downloaded content
and store for future reference
• Create and submit your own
content for publishing
• Visit your favourite magazine
website
• Enter competitions, 1 Download
FREE App 2 Open In-Site App and
select magazine channel 3 Scan over page to
access rich content
download discount vouchers
and special offers
• Vote in polls
• Interact & communicate with
our editors & experts Download this free App from:

and much much more...

www.insiteapp.com.au
CONTENTS

DECEMBER 2013 Volume 20 No. 11 features

46 Mr. Olympia 2013
Phil kills in Vegas and picks up
Sandow number three. Was it a
muscle conspiracy? You be the judge.
46
64 7 Awesome Mass Tactics
Ben Tatar lays out innovative muscle
builders that can trigger shocking size.

70 Luke Timms
Darren Burns speaks to the Aussie pro
about his life, his training and where
he sees bodybuilding in Australia.

78 Metabolic Damage Pandemic

Dr. Joe Klemczewski provides ways
to rebuild your metabolism after a
lengthy calorie deprivation.

88 Superhero Shoulders
Drug-free star Mike O’Hearn knows how
to build cannonball delts faster than a
speeding bullet.

98 Secrets to Fitness Success

Dietitian Mark Robinson on how
to achieve the goals you want
for your physique.

102 Dog-Day Leg Shred

70 88
IFBB pro Mark Dugdale uses Mountain
Dog training to grow down below.

114 Reconstruction Zone

Bodybuilder Casey Bunce is on the
comeback trail from a shattering injury —
with plenty of mass and thickness on hand.

124 Metabolic Finishers

Rev your lean-machine with Cornell
Hunt’s end-of-set finishers.

128 Iron Man’s Gift Guide

With Christmas around the corner, here
are our top picks to stuff your fitness
stockings this year.

148 INBA VIC Championships

All the action from the huge natural
state show.

102 148 
6 / Australian Iron Man www.ironmanmag.com.au
AUSTRALIA’S PUREST SUPPLEMENTS

NOW AVAILABLE IN
COOKIES & CREAM FLAVOUR!

MAXIMUM MUSCLE
MINIMUM SPEND
Australia’s Strongest Man HBOMB

BIOBULKER
SCAN ME
1.5kg FROM

Muscle Building Matrix

$
49.00 FREE SAMPLES

BOOSTED WITH GLUTAMINE, CREATINE, AAKG, BETA ALANINE AND BCAAS.

BIOFLEXNUTRITIONAUSTRALIA @BioƇex_ BIOFLEXNUTRITION.COM.AU

CONTENTS

DECEMBER 2013 Volume 20 No. 11 REGULARS

12 News and Views 86 Muscle and Power
Your first stop on the
bodybuilding news train.
IFBB pro Ben White on how
to prevent muscle cramps.
22
22 Train to Gain 112 Naturally Huge
Forearm rockers, 21s for guns
Mr. Natural Olympia John
and staight-arm pulldowns.
Hansen outlines a full-body
mas blast.
32 Eat to Grow
High-test training fuel and 122 Twig to Big
intermittent fasting. Vince Del Monte helps
you light the fuse to
determination detonation.
38 Train, Eat, Grow
Stretch overload and ways to
use it to trigger new growth.
134 At the Movies
60 A Bodybuilder is Clint Morris’ muscle movie
news and reviews.
Born: Generations
Where the mind goes, the
body follows. 140 Body Conquest
Ingrid Barclay talks shoulder
injuries, leg press vs. squats
76 Smart Training and training for symmetry.
Charles Poliquin on grip,
mass and overload.

122
Australian Iron Man Iron Man USA
PUBLISHER EDITORIAL CONTRIBUTORS AUSTRALIAN IRON MAN FOUNDER 1936-1986
Silvio Morelli Vance Ang, Ingrid Barclay, SUBSCRIPTION ENqUIRIES Peary & Mabel Rader
Clint Morris, Darren Burns, Ph: (03) 9574 8460 PUBLISHER/EDITORIAL DIRECTOR
MANAGING EDITOR Mark Robinson
Ben Stone customerservice@blitzmag.com.au John Balik
NATIONAL SALES MANAGER ASSOCIATE PUBLISHER
PHOTOGRAPHERS Warren Wanderer
Keith Rozario Charlie Suriano
EDITOR DESIGN DIRECTOR
COVER PHOTO Michael Neveux
Daniel Hedger Phil Heath by The Australian edition of Iron Man
ironman@blitzmag.com.au Roland Balik Magazine is Copyrighted © 2013 EDITOR IN CHIEF
EDITORIAL ASSISTANT and published by Blitz Publications Stephen Holman
Molly Morelli ADVERTISING & Multi-media Group Pty. Ltd.
Rebecca Hards ART DIRECTOR
Ph: (03) 9574 8999 under license from Bushi Pty. Ltd. Fernando Carmona
ART DIRECTOR
Javie D’Souza rebecca.hards@blitzmag.com.au SENIOR EDITOR
MARKETING MANAGER DISCLAIMER Opinions and viewpoints Ruth Silverman
GRAPHIC DESIGNERS
Natalina Morelli expressed in Australian Iron Man do not EDITOR AT LARGE
Adam Summers necessarily represent those of the editor,
James Steer marketing@blitzmag.com.au Lonnie Teper
staff or publishers. Responsible individuals
Zeenia Lakhani AUSTRALIAN IRON MAN or organisations with something valid and ARTICLES EDITOR
Adibowo Rusli PO Box 4075 relevant to say will, whenever possible, be Laurie Perry
Lysha Moniz Mulgrave, 3170, Victoria given the opportunity. Reproduction of any
Diep Nguyen www.ironmanmag.com.au material without written permission from
Jonathan Rudolph Ph: (03) 9574 8999 the publishers is strictly prohibited. The
acceptance of advertising does not necessarily
imply endorsement of services or products.
All articles, photographs and other materials “IRON MAN Magazine from the United States is one
INTERNATIONAL DISTRIBUTION: submitted for publication in Australian Iron of the major sources of the articles and photographs
Man must be accompanied by a stamped, in this issue. The copyright in all such material is the
Australia China Mauritius self-addressed envelope. Contributions are property of IRON MAN Magazine. The IRON MAN mark
New Zealand Singapore submitted at the sender’s risk and while all is owned by World Endurance Holdings, Inc., and is
possible care will be exercised we cannot used under license from its exclusive licensee IRON
Indonesia Malaysia accept responsibility for loss. MAN Magazine.”

8 / Australian Iron Man www.ironmanmag.com.au

 BULK NUTRIENTS
PURE SUPPLEMENTS

BULK NUTRIENTS PROTEIN BALLS

1 tablespoon cocoa
2 tablespoons peanut butter
1 scoop choc WPI
1 scoop fine powdered oats
1 tablespoon honey
Coconut for rolling

Directions:
Mix all the ingredients together with a wooden spoon, split
into 6 and roll into balls. Roll each one in coconut.

NUTRITIONAL TABLE Per 100g Per Serve (26g)

Energy (kj) 1698 441
Protein (g) 29 7
Carbohydrates (g) 42 11
(sugars) (g) 13 4
Fats (g) 18 5
(saturated) (g) 6 2
Sodium (mg) 199 52
Fibre (g) 9 2

100% CROSS & ULTRA FILTERED WPI

ZERO FILLERS & ADDITIVES, PURE WPI FOR
MAXIMUM ABSORPTION

1KG FLAVOURED 5KG FLAVOURED

$
36 149
$
AVAILABLE IN
CHOCOLATE, VANILLA, CHOC MINT, COOKIES & CREAM,
STRAWBERRY & BANANA FLAVOUR!

Buy Direct From BULKNUTRIENTS.COM.AU

PINA COLADA
bulknutrients @BulkNutrients bulknutrients NOW AVAILABLE!
PUBLISHER’S LETTER
By SILVIO MOreLLI
Be your best
B
odybuilding shows are where
trainees get to show off all the
hard work they’ve been putting
in throughout the year. No matter
what their skill or experience level,
competitors get to experience what it
feels like to have their time and effort in
the gym — and their lifestyle outside of
it — pay off big time.
That goes double for the Mr. Olympia,
which we cover in this issue. This year’s
top 10 line-up was one of the most
impressive of any Olympia contest
in recent memory, if not ever. There
were some surprises and unpredictable
placings along the way, but it now seems
clear that nobody can beat an in-shape,
in-condition Phil Heath. They don’t call
him ‘The Gift’ for nothing.
As hard as it is to get up on stage in
posing trunks and go through routines,
posedowns and compulsory shots — and
it is hard work — it’s nothing like the
hard work it takes to build a stage-ready
physique in the first place.
And that hard work is weights in the
gym, good choices in the kitchen and
supermarket, as well as the motivation to
stick to your plan. With that in mind, Iron
Man is dedicated, as ever, to helping you
build the best body you can.
For our body part workouts this issue,
we have bodybuilder, fitness model and
former ‘Gladiator’ Mike O’Hearn taking us
through his delt workout in ‘Superhero
Shoulders’ and, fresh from the Olympia
stage himself, is Mark Dugdale showing
us how he shreds his legs in the gym.
In addition to our stellar Olympia
coverage, we have our report from the
INBA Victorian Natural Championships
and an interview with one of Australia’s
newest pro bodybuilders, Luke Timms.
If you’re the sort of person who gets
inspired by seeing others succeed, these
pages should be a boon to your personal
motivation.
Plus, we also have ‘7 Awesome Mass
Tactics’ to keep your training insane,
while the Diet Doc Joe Klemczewksi
finishes up his ‘Metabolic Damage
Pandemic’ series with his article on
rebuilding your metabolism.
And make sure you check out the
rich media in this issue via your In-
Site app. This edition, we have extra
content featured in ‘News and Views’,
‘Train to Gain’, ‘Superhero Shoulders’
our Luke Timms profile, our Mr. Olympia
coverage, as well as ‘Body Conquest’ and
‘BodyBlitz’. If you haven’t downloaded
your In-Site app yet, find out how with
the ad on pages 4 and 5.
No matter what your goals in
bodybuilding and fitness, Iron Man has
all the components to help you succeed:
top-notch training information, scientific
nutrition plans and more motivation than
you can poke a stick at. Hard work is
always a little easier when you have the
right information at hand.
So, what are you waiting for? Get
reading — and I’ll see you in the gym.
www.ironmanmag.com.au
THE ULTIMATE
FAT LOSS
STACK.

ULTIMATE THERMO FUEL

AND ALCA FUEL
Bodybuilders and Figure/fitness competitors like World Champion
and Gen-Tec founder Nick Jones and Ange Tsiougos (Australian
Figure Champion) use ‘The Ultimate Fat Loss Stack’ to boost training
intensity and enhance their goal of a lean muscular physique.

Gen-Tec’s Ultimate Thermo Fuel and ALCA Fuel combine perfectly

pre-cardio or ANY workout for accelerated fat burning, alertness
and energy. This may be the most potent and affordable fat loss
stack on the market today.

FOR YOUR ULTIMATE RESULTS, CHOOSE…

THE ULTIMATE FAT LOSS STACK.

Product Information 08 8186 4628 Nick Jones

Visit gen-tec.com.au Founder Gen-Tec Nutrition
Ange Tsiougos
facebook.com/GenTecNutrition Figure Champion
NEWS & VIEWS

Myth
Mr. Universe
BArBie
brings it
Australian Lee Priest has won the
NABBA Universe, held in October
in Southport, UK. Lee is the first
Aussie to clinch the title since
Grant Clemesha in 1995. In the
Overall line-up, Lee was up against
Slavoj Bednar (Czech Republic),
Rodrigo Atis (Brazil) and Stuart
Garrington (England).
The NABBA Universe is the oldest
bodybuilding competition in the
world and with this win, Lee Priest
has joined the ranks of previous
winners like John Grimek, Steve
Reeves, Bill Pearl, Frank Zane and
Arnold Schwarzenegger. This is an
DownloaD
incredible achievement for Lee and your free
in-site app
Australian bodybuilding as a whole. & scan page
for viDeo
NABBA

Rob Czempinski
QLD clinches Aussies Australia, your newest pro
is Barbie Heng. The Western
In great news Australian beauty, who
for natural placed second in her bikini
bodybuilding in class at the IFBB Women’s
Queensland, the World Championships in Kiev,
INBA have recently Ukraine, was awarded her
announced that pro card at the recent WA
the 2014 Australian Championships in recognition
Titles will be held of her success.
in Queensland on Fellow pro Nina Silic read
the 4th and 5th the announcement from the
of October at the stage, backed by a throng
of other female pros, who
Darren Burns

home of QLD INBA,

welcomed the brand new pro
the Sleeman Centre inBA QLD's Jason Woodforth with nathan Wallace. girl with open arms.
in Chandler. This In his report of the IFBB
is sure to be the biggest Australian Titles ever and is a O’Mara Classic, IM’s Rob
great reward for Australian VP and QLD President, Jason Czempinski picked Barbie
Woodforth, his team and the natural competitors who as the next bikini pro and
have supported the INBA in Queensland. had this to say: “Barbie’s
The sport has grown tremendously in Queensland during structure, curves and
the last few years and this event will definitely be one not balanced physique is pretty
to miss. Well done guys! close to flawless.”

12 / Australian Iron Man www.ironmanmag.com.au

210 x 275 (trim)
220 x 285 mm (with bleed)
NEWS & VIEWS
HeigHt
schmight
According to Wikipedia
(yeah, yeah, we know),
Franco Columbu at 5’5”
(165 cm) is the shortest
person to win the Mr.
Olympia. The tallest
was his predecessor
and successor, Arnold
Schwarzenegger, if we go
by his official height of
6’2” (188 cm). However,
if we go by his suspected
height of 5’10” (178 cm),
the tallest Mr. Olympia
is Lee Haney at 5’11 ½”
Franco Columbu, shortest Mr. O ever.
Getty
The
reTurn
NABBA will be bringing back
a reinvigorated Pro Division
in 2014.
Lee Priest’s Universe
victory encouraged NABBA
UK and NABBA International
to relaunch the professional
arm of NABBA, which has
been dormant since 2010,
when it was known as the
NABBA Pro Universe.
NABBA Ireland President
Paul Burke will serve as
inaugural director of the

(181 cm).
NABBA Pro Division.
Qualification comes via

Meat to beat the blues

winning a class at either the
NABBA Worlds or NABBA
Universe. Currently, in
If you’re feeling down, you may addition to Priest, Australia
has Jake Nikolopoulos as its
want to consider eating some prospect, while New Zealand
beef. According to the September has Steve Orton.
’13 Reader’s Digest, a recent Aussie Everything is in early
study found that “women who ate stages at the moment, but
between two and four ounces of watch this space — things
grass-fed beef or lamb a few times are happening!
a week were twice as likely to be
free of depression or anxiety as
those who ate less”. The researchers speculate that it might
have been the good omega-3 fats in the grass-fed animals
that did the trick.
— Steve Holman

Scan here to see the

full list of how points
are awarded across
different shows.
To qualify…
The IFBB Pro League, along with Joe Weider’s Olympia Fitness
DownloaD
DownloaD
your
your free
free
in-site app and Performance Weekend, recently announced a new
&in-site app
scan page
&for
scan page
for
exTra
gallery
conTenT
qualification system for the Olympia Weekend.
The 2014 Olympia Qualification Series will be a points-
based system to select competitors for all eight of the
Olympia divisions.
Since the overall winners at all Pro League events are
automatically in, points are awarded to competitors placing
second to fifth. At the end of the qualifying season, the
five athletes with the highest total points will be eligible to
compete at the Olympia.

14 / Australian Iron Man www.ironmanmag.com.au

NEWS & VIEWS Keep up-to-date with the latest
bodybuilding news and events at
ironmanmag.com.au/news

italian pro Daniele seccarecci

has passed away.

europa
repeat

Michael Neveux
riP GiGAnte
It must have been deja-vu for the
heavyweight contingent at the Arnold
Classic Europe. The Madrid, Spain
competition saw three-time Mr. Olympia
Phil Heath take the Arnold title, with Kai
Greene in second, Dennis Wolf in third and
Italian IFBB pro Daniele Seccarecci passed away in September, Shawn Rhoden in fourth — the exact same
top four from this year’s O.
suddenly, of a heart attack at his home in Southern Italy. The The absence of Dexter Jackson and Jay
33-year-old had recently competed in the IFBB Nordic Pro in Finland, Cutler moved Roelly Winklaar up a spot,
placing sixth. to sixth, while Victor Martinez made the
incredible leap from 11th at the Olympia to
With a competition weight of 135 kg (298 lbs), Seccarecci held fifth at the Arnold Europe. Toney Freeman
the Guinness World Record as the heaviest bodybuilder in the word. also made a jump, from 15th to 7th.
Tanji Johnson took the Fitness prize,
His off-season weight was 150 kg. We send our condolences to two better than her Olympia performance,
Seccarecci’s family.   with Oksana Grishina and Regiane Da Silva
rounding out the top three.

a boost DerAiLinG MiGrAines

an e A killer headache can ruin
Ban

a good workout. If you get

them frequently and if
they are intense enough
to be labelled migraines,
you may be able to ‘head’
them off at the pass with
a few select supplements.
According to the December
’12 Prevention, a recent
study showed that subjects
who took 400 milligrams of
Guys are always looking for vitamin B2, aka riboflavin,
ways to raise their gal’s sex
drive. Here’s one from the daily had significantly
June ’12 Health: “Bananas fewer migraines after three
and avocados are believed to months. CoQ10 has also
increase testosterone — and been shown to be effective
libido — in women.” Of course, at preventing migraines.
watching her eat a banana will
— Becky Holman
definitely increase yours.
16 / Australian Iron Man www.ironmanmag.com.au
NEWS & VIEWS
ThE VaNcE aNg’lE with Vance ang
COnQUest OF
the statesman
The ever-expansive NABBA/
WFF empire, helmed by the
legendary Graeme Lancefield,
proves its taste for international
flavour, with news that
the NABBA/WFF World
Championships will be hosted
in Belfast in Northern Ireland in
2014. Graeme has also organised
the 2014 WFF Universe to be
held in Seoul, Korea. Certainly
great to see some Australian
initiative taking bodybuilding to
all corners of the globe.
Supplied
18 / Australian Iron Man
DownloaD
your free
in-site app
On bended knee & scan page
for viDeo
A double congratulations must
go to newly crowned INBA Mr.
Australia Nathan Wallace. Not
only did he win the overall at the
Australian Championships, he
proposed on stage to his fitness
model partner Sophie Guidolin (see
right). After winning the coveted
title, he called Sophie up on stage
and got down on one knee. Of
course, she excitedly accepted.
What a great way to conclude a
bodybuilding event and we wish
Darren Burns
Nathan and Sophie all the very
best in this new chapter.
ross’ DerBy
return
Figure fans take note: the lovely
DAys
IFBB figure champion Helen Zahra
Clare Ross will be coming out always wows the crowd with her poise
of retirement to return to the and physique, yet is soon to wow the
competitive stage in 2014. Clare crowds in another arena — roller derby!
had previously dominated the INBA Helen is in training with the
and placed commendably within Westside Derby Dollz, christened with
NABBA, and is now reported to have the moniker Krush Buff.
set her sights on the IFBB next This is a far different sporting
year. Definitely something to be pursuit than
excited for, as Clare is a true quality bodybuilding, but
champion in every sense of the knowing Helen’s intense
term. Watch this space! approach to competition,
there is no doubt that
she will be a fierce
contender in this new
environment.
We wish Helen good
luck in her new role as
Krush Buff!
To contact Vance about any
material for the Ang’le, email Vance
at ironman@blitzmag.com.au.
Alternatively, you can write to:
the vanceAng’le
P.O. Box 4075,
Mulgrave, vic. 3170. vAnCe AnG
Mariya Mova 
If you want to write to Australian Iron
Man for any reason at all, email us at
ironman@blitzmag.com.au
www.ironmanmag.com.au
TRAIN TO
SIZE MATTERS, SO...
RIPPED AND READY
Change or
remain the same
T
here are a couple of tired clichés
that apply quite aptly to the goal of
long-term bodybuilding gains:
“If you keep doing what you’ve always
done, you’ll keep getting what you’ve
always got.”
“The definition of insanity is doing the
same thing over and over and expecting a
different result.”
The human body is a remarkably
adaptive organism. At various times
and places humans have adapted to
environmental challenges like extremely
hot or cold climates, thinner air, arid
deserts and very limited diets. So it should
come as no surprise that as people train
hard with weights for many years, the
muscle growth that initially came at a
rapid rate when the stress of training was
a new shock eventually slows to a crawl.
Inevitably, gains will grind to a halt as
they finally reach or at least come very
close to their ultimate genetic potential.
Most trainees, however, probably
never get as close to that genetic ceiling
as they think they did. The reason is
typically that they fall into a pattern — a
rut, really — of doing the same workouts
over and over, down to the exercises,
sets and reps. Some will point to the
success of eight-time Mr. Olympia
Ronnie Coleman as evidence that you
can indeed follow an identical routine
for many years and still see progress.
Right, but Ronnie also slathered his
chicken breasts in barbecue sauce when
he dieted for the Mr. Olympia, yet he
consistently showed up with striated
glutes. Following Ronnie’s example and
expecting to look the way he did makes
about as much sense as using Usain
22 / Australian Iron Man
Bolt’s training regimen and thinking you
will run 100 metres in 9.58 seconds.
So if you haven’t grown in quite
some time — or at least not as quickly
as you suspect you should have — the
odds are good that you need to change
something in your workouts. IFBB Pro
Jonathan Delarosa is one of the brightest
and hardest-working of the newest
generation of pros under the age of 30.
At 5’6” (167.5 cm) and competing at
228 pounds (103 kg), he would never be
accused of lacking mass. In competitive
bodybuilding, though ‘big’ is relative,
depending on who you’re standing
next to onstage. At the New York Pro
this past May, he took fourth after new
sensation Mamdouh ‘Big Ramy’ Ellssbiay
(at 285 lbs/129 kg), Victor Martinez (240
lbs/109 kg), and his good friend Juan
Morel (250 lbs/113 kg). A week later
at the Toronto Pro, where he was the
runner-up in 2012, Jonathan took third to
Martinez and runner-up Fouad Abiad, a
260-pounder (118 kg).
“Judges told me I have a great
physique, but these other guys are just
bigger and more imposing next to me,”
Delarosa said. “I look big, but I want to
be so huge that when I walk by, people
will say, holy shit! That’s how big those
guys are.”
Jon knew he needed more size, but
how was he going to get it? The way he’d
been training since his teenage years
had taken him this far: standard volume
of three or four exercises per body part,
three or four sets each, done for eight
to 10 reps. Clearly, it was time to try
something else.
“I had always been a fan of Ronnie
Coleman, who used higher volume,”
he said. “And I have also seen how
well more volume and higher reps had
worked for my buddy Juan, so I figured I
would give it a go.”
Delarosa added more exercises and
sets and cranked up the reps into the 15-
to-20 range. “The pumps were ridiculous,
and the next day I was sore like I hadn’t
been in a very long time,” he recalled. He
knew he was onto something. A month
later he was up eight pounds (3.6 kg)
with no loss in condition, which validated
the idea that this particular change in
training style would produce results.
Jonathan plans to ride this out until
the gains stop and then either go back
to his standard heavier training or try
something different.
If a top pro with gifted genetics like
Jonathan Delarosa had to switch up
his training to keep the gains coming,
it stands to reason that the rest of us
genetically average types should be
willing and ready to make a change if
we hit a sticking point that lasts for
more than a few months. Realistically,
you should be growing; even if it’s in
very tiny increments, every few months.
If not you can be sure that your current
routine will not produce results. It’s
like trying to turn over the engine of
a car that has a dead battery. You can
sit there and turn that key all day, but
you won’t be going anywhere without a
jump start or a new battery.
If you’ve been slaving away in the
gym for months or even years and your
physique looks exactly the same, it’s
time to make a change from whatever
it is you’re doing. Try new exercises, rep
ranges, rep speeds; take shorter rests
between sets; do supersets — anything
that’s a break from your own status quo.
Trust me, you have nothing to lose and —
that’s right — everything to gain!
— Ron Harris
www.ironmanmag.com.au
GAIN
Pro bodybuilder Jonathan Delarosa
kicked up his rep counts and added
new mass almost instantly.
Jason Breeze \ Photo courtesy of MPH

www.ironmanmag.com.au Australian Iron Man \ 23

TRAIN TO GAIN

GROW WITHOUT PLATEAU MASS MOVES

Antagonist Forearm rockers

supersets There’s no doubt that it’s

important to have muscular
forearms. When you’re dressed in
a short-sleeved shirt, it’s the only
Q: I use your P/RR/S training visible body part. That means you
system on a three-day split, and want your lower arms to be beefy
it’s working great. Currently, I and vascular. What’s more, forearm
enjoy doing chest and back on day strength can help you build bigger
1; quads and hams on day 2; and biceps and even improve your
shoulders, bi’s and tri’s on day 3. I bench press poundage.
work out on Monday, Wednesday So on arm day, if you don’t have
and Friday and do cardio Tuesday time to do wrist curls and reverse
and Thursday. My question: Since wrist curls, try forearm rockers
I work antagonistic body parts on instead—to hit both the flexor and
the same day, is it okay for me to extensor muscles in one movement.
do something like a chest exercise Stand holding a dumbbell in each
first, then a back movement and hand at the sides of your thighs and
then chest again, etc.? keep a slight bend at the elbows.
A: Have you ever heard of a dude named Curl the dumbbells up and in, lower,
Arnold Schwarzenegger? If not, would and then curl them up and out. Use
it ring a bell if I called him seven-time a slow rocking motion. The inward
Mr. Olympia, ‘Conan the Barbarian’, move will train your forearms’
‘The Terminator’, the former Governor undersides, the flexors, while the
of California or the most famous outward move will train the tops, the
bodybuilder who ever lived? Yeah, I extensors. Shoot for 15 to 20 reps
thought that might do it. Arnold not only each way.
trained on a very similar split to yours This is a great method for
(although on a three-days-on/one-off completely blasting your lower arms
one of Arnold’s favourite mass
schedule), but he would very often do with one quick exercise. And because
techniques was to superset
supersets for chest/back, bi’s/tri’s and you use dumbbells, it’s easy to do
antagonistic muscles like chest
quads /hams — and it seemed to work drop sets. Simply grab a lighter pair
and back.
Zeller

pretty darn well for him! and keep rocking!

It’s also a technique that I use quite — Steve Holman
often myself and with my hundreds of Here are a couple of sample
clients all over the world. My favourite workouts to give you a better idea
P/RR/S workouts for implementing of how to put antagonistic body part
this protocol occur during both training to the test:
Power and Shock weeks. This type
of antagonistic-body part training PoWeR CheST/BACk BlAST
has several important advantages Bench presses 3 x 4-6
that should be tapped into from time Wide-grip bent-over rows 3 x 4-6
to time if you’re going to follow my Incline presses 3 x 4-6
golden rule of constant progression: Undergrip pulldowns 3 x 4-6
variety in stimulation. Weighted dips 3 x 4-6
For example, by doing a back exercise Close-grip cable rows 3 x 4-6
like a row or pulldown right after a chest
movement, you will be able to keep your ShoCk QuAD/hAM CRuSheR
strength at a greater level for each body Superset
part and enhance the recovery for each Squats 3 x 7-9
body part. Because you’re alternating Seated leg curls 3 x 7-9
Neveux \ Model: Jonathan Lawson

pushing and pulling muscles, the pushing Superset

muscles will actually return to full Leg presses 3 x 7-9
strength at a faster rate than if you were Lying leg curls 3 x 7-9
just to rest — and vice versa — and you’ll Superset
more than likely be able to complete the Leg extensions 3 x 10-12
same amount of overall work in a shorter Stiff-legged deadlifts 3 x 10-12
period of time. — Eric Broser

24 / Australian Iron Man www.ironmanmag.com.au

TRAIN TO GAIN
HARDGAINER
Q&A: Train like Zane, and 21s for big guns
Q: Were you a fan of Frank Zane’s
when you were young?
A: Zane was my favourite bodybuilder
when I was at the zenith of my
obsession with bodybuilding in the
1970s. Schwarzenegger also made a
huge impression on me then, as did
a few others of the era, but it was
Zane who made the greatest mark.
I admired Zane’s physique, but
I also liked his demeanor, intelligence
and scholarly attitude. Although he
didn’t have the genetics for size that
Arnold Schwarzenegger, Sergio Oliva
and Bertil Fox (three of the biggest
bodybuilders of that era) did, Zane
was still tremendously impressive — an
exceptionally aesthetic package of size,
definition, symmetry and presentation.
I trained as Zane reportedly did
but without success. Although Zane
didn’t have super-duper genetics for
muscle size, he still had exceptional
genetics for bodybuilding — and all
of those men had assistance from
bodybuilding drugs. So even Zane was
able to prosper while using training
volume and frequency that were
ineffective for most bodybuilders.
It took me years of frustration
and struggle before I learned the big
lesson that bodybuilders must train
in a way that’s appropriate for them
if they are to make good progress.
What Frank, Arnold, Sergio and
Bertil did worked for them, but don’t
conclude that it will work for you.
For genetically normal, drug-free
bodybuilders the sort of training that
I promote is much more effective
because it’s appropriate for most
people — both in terms of the genetic
makeup of most people and the gym
time required. Two or at most three
visits to the gym each week — my
recommendation — is much more
practical for most people than six or
more visits, which is what Zane and
Schwarzenegger did in their prime.
Q: What is the 21 routine for biceps?
A: It involves doing three groups
of seven reps per set — to
produce a total of 21 reps per
set, but there are variations on
the way the sevens are done.
26 / Australian Iron Man
more than five minutes between
the test sets. Once you have the
right poundage, that’s the weight
for your first work set. Start the
routine proper a few days later.
Do the 21s for three full sets —
three sets of 21s — as your entire
biceps workout, with three minutes
of rest between sets. You’ll need to
reduce the weight for the second
set and again for the third set to
keep your reps up at 21, but drop
it just enough to enable you to
squeeze out your target reps. Do
that for five successive weeks of
two biceps workouts per week —
Monday and Thursday, for example.
Give your all to making a little
progress at each workout — a smidgen
Mozée
of extra resistance while keeping up
the full 21 reps per set. Keep accurate
Here’s one classic example: Take records of each set so that you know
a barbell with about half the weight what you have to beat next time — all
you’d normally use for a set of six in correct exercise form, of course.
to eight curls. Curl up to the halfway Do just enough work for the rest
point, and then do just the top half of your physique to maintain your
of the curl stroke for seven half reps. development there — the minimum.
Then, without any rest — and using the Most people will probably find it
same poundage — lower all the way easier to add a smidgen of weight — no
down and do seven bottom-half reps. more than one pound — to a barbell,
Then, without changing the poundage, than half a smidgen to each of two
immediately do seven full-range reps. dumbbells. So barbell curls may be
It’s the final dose of seven that’s more suited to 21s than dumbbells,
the toughest. Unless you get the but dumbbells will still work, provided
first two doses of seven reps with you can add a very small amount of
reps to spare, you won’t have a weight at a time to the dumbbells. If
hope of getting the final dose. you do use dumbbells, be sure you
Find the weight that enables you fully supinate your wrists in order
to just squeeze out the full 21 reps. to involve your biceps completely .
You may need several trial-and-error After you’ve done the 10
efforts to find that poundage. Rest workouts of 21s, return to regular
sets for a couple of months, and
then do another burst of 21s.
Are 21s effective? I’ve heard
anecdotal evidence that they are when
used for occasional short periods,
although they didn’t help me when
I tried them. That said, I overdid it
when I tried them. Had I done no
more than three sets of 21s twice a
Neveux \ Model: Totdd Smith
week and no other biceps work during
that period — and had I not overdone
training for the rest of my physique,
perhaps the 21s might have helped
me. Give them a try yourself, and see.
— Stuart McRobert
www.ironmanmag.com.au

SPORTSMEDICINE
Straight-arm pulldowns
T
he most dedicated trainees are
always looking for exercises to
target muscles from different
angles and to reach parts of the muscles
that they think are not being trained
well. That thought process led to a
fairly simple exercise known as the
straight-arm pulldown, a movement
that should not be a cornerstone
of your workout but that can be
included when you have the time.
To perform straight-arm pulldowns,
stand in front of the pulldown machine.
You can use a long pulldown bar or a
shorter straight pushdown bar. Takes
a shoulder-width or a slightly narrower
grip on the bar with your palms facing
down. Your arms should be straight,
Neveux \ Model: Dave Goodin
www.ironmanmag.com.au
and the bar should be slightly above
shoulder height or at face height. While
maintaining the straight-arm position,
pull your arms all the way down until
your palms are facing your thighs.
This exercise works the teres major
(‘upper lat’), the latissimus dorsi (‘lat’),
the long head of the triceps and the
posterior deltoid (‘rear delt’). Unlike
a straight-arm pullover done on a
bench, the top range of motion on the
straight-arm pulldown is more limited.
Another difference is that the straight-
arm pulldown is a weight-bearing
exercise, while the pullover — because
you’re lying on a bench — is non-weight
bearing. So on the pulldown your
abdominal muscles have to contract
Want to build muscle fast?
Browse hundreds of workouts at
ironmanmag.com.au/training
isometrically to keep your torso from
leaning backward due to the weight.
Just be aware that the straight-arm
pulldown does not lend itself to heavy
weight. The levers are too long due to
the straight-arm position.
Many trainees like to finish their
back workouts with this exercise. By
then the accessory muscles for rowing
and traditional pulldowns — including
the biceps and brachioradialis — are
fatigued. The upper and lower lats may
be able to perform a little more work,
but the smaller arm muscles can’t. So by
bypassing the biceps and brachioradialis
and using the long head of the triceps,
you can do more work for your back.
A traditional three or four sets of high
reps should do. Again, you won’t be able
to go heavy.
All exercises have risks and benefits.
We often refer to this in health care as
the risk-benefit ratio. In other words,
what do we gain and what do we risk,
what’s the likelihood of each, and,
finally, is it worth it? Many people
have injured a particular ligament on
the inside of the elbow. The ulnar
collateral ligament, or UCL, is stretched
or torn from too much throwing and
from any stress that would bow
the elbow inward. Unfortunately,
the straight-arm pulldown is one of
those movements that can stress
the ulnar collateral ligament.
A truly straight elbow position locks
the elbow somewhat and reduces the
amount of load on the UCL; however,
if the UCL is sore or hurts, straight-
arm pulldowns will generate elbow
pain. Luckily, the shoulder shouldn’t
have any pain from this exercise, but
if the cartilage ring surrounding the
socket, the glenoid labrum, is torn, the
range of motion of the straight-arm
pulldown can stress the labrum and
aggravate an already torn one. If you
have clicking and pain in your shoulder
during straight-arm pulldowns, stop. If
you have inner-elbow pain during the
exercise, then it’s simply not for you.
If you injured your elbow recently, you
may be able to wait a few months and
try straight-arm pulldowns again.
Train smart, and then train hard.
— Joseph M. Horrigan
Australian Iron Man \ 27
TRAIN TO GAIN
MAD SCIENTIST EXERCISE OF THE MONTH
In-set supersets
for massive triceps
I
f you want truly massive
arms, you must prioritise
your triceps training. After
all, the triceps comprise two-
thirds of the mass of the entire
upper arm. Without some
dedicated work, however,
you’ll never get the big,
nasty arms you’re looking
for. And that’s where in-set
supersets come into play.
When doing a normal
superset, you perform a full
set of one exercise and then
immediately switch to another
exercise and perform a full set
of that. It’s a great training
technique and very effective.
In this version you alternate
reps of the two exercises
instead of sets, constantly
going back and forth. That
exposes the target muscle to
different angles of tension
and different positions of
focus within the same set,
and tension is the real key
to massive muscle growth.
It’s an incredibly powerful
concept, and once you try
it, you’ll be hooked.
Now, you can use this
technique with just about
any body part, but we’re
going to focus on the
triceps. The two exercises
will be lying extensions and
close-grip bench presses.
The key to performing
the in-set superset is that
exercises must share a
common start or finish position.
That’s what enables you to
switch smoothly between
them without delay. In the
case of these two exercises,
the common spot is the top,
lockout position of the close-
28 / Australian Iron Man
DownloaD
your free
in-site app
& scan page
for viDeo
grip bench press — which is
also the top, lockout position
of the lying extension.
You determine load based
on the weaker exercise.
In this case it’s the lying
extensions, so select a weight
with which you can get at
least 12 reps of those.
Perform one rep of the
extensions. When you get
to the lockout, bring the bar
down to do one close-grip
bench press. Then perform
another extension and so on.
Go back and forth on reps
of the two exercises until you
hit failure on the weaker one.
That’s when you’re done with
the set — the first one, at least!
I recommend performing
at least three sets of this
technique, resting 90 seconds
to two minutes between
sets. On the last set you push
things a bit further to finish
off the triceps. When you hit
failure on the weaker exercise
— which is an isolation move
here — switch to the stronger
exercise, a compound exercise
here, and rep out to failure.
It’s essentially like doing
preexhaust training up until
the point where you rep out
on the stronger exercise, using
the secondary muscles to push
your triceps to the ultimate
limit. When you finish that
last set, your triceps will be
swelled up like balloons and
you will have stimulated some
Photos courtesy of Nick Nilsson
major growth in your arms.
Use this technique regularly
in your triceps training, and you Alternating reps on lying extensions and
close-grip bench presses will give you a longer
will notice a difference in arm
tension time, two triceps-training angles in one
size within a few weeks.
set and loads of new mass stimulation.
— Nick Nilsson
www.ironmanmag.com.au
EAT TO G
NUTRITION WITH A GET BIG MISSION
NUTRITION SCIENCE
High-test training fuel
A
sk any bodybuilder what the
most important nutrient for
building muscle is, and the likely
reply will be, “Protein”. So it’s easy
to understand why the emphasis in
bodybuilding nutrition has been on
protein intake. That said, the two other
macronutrients, fat and carbohydrate,
serve vital roles in building strength
and muscle.
One example: To maintain normal
testosterone production, you need to
get at least 20 per cent of your daily
calories from fat. And not just any
fat. Studies show that only two types
of dietary fat support testosterone
synthesis, monounsaturated fat, such
as is found in olive oil, and saturated
fat. Polyunsaturated fat, such as
is found in fish oil, has no link to
testosterone, although recent studies
show that it does appear to have
anabolic effects in muscle.
Of the three big macronutrients,
carbohydrate has the worst reputation.
Indeed, one of the most effective
fat-loss methods is low carbohydrates,
which is based on the fact that
carbohydrates are absorbed rapidly
in the body, triggering the greatest
release of insulin of all nutrients.
Insulin, in turn, encourages body
fat production and blocks the release
of fat for energy. Basically, the cells
become less sensitive to insulin, and
as a result more insulin is secreted
when they’re exposed to carbs, leading
ultimately to more calories being
stored as fat. So the basis of all low-
carb diets involves controlling insulin.
Bodybuilders and other athletes are
often confused by the admonishments
of many so-called sports nutritionists
that they should take in copious
amounts of carbohydrate. It’s based
on the fact that carbs are used to
replenish glycogen, which is the stored
form of carbohydrate in the body
32 / Australian Iron Man
and the primary fuel for anaerobic liver, where it’s converted back into
exercise, such as bodybuilding training. glucose and sent back into the blood
The confusion lies in the fact that for use as an energy source, a chain
many diet experts who extol the of events known as the Cori cycle.
virtues of high carbs for athletes don’t What isn’t generally known is that
differentiate between endurance the same lactate that is produced
athletes and strength athletes. during intense training can be used to
Endurance athletes use stored replenish depleted muscle glycogen
glycogen to a greater degree than stores, even in the absence of any food
strength athletes and do require more intake. That’s an important point, since
carbohydrates to replenish depleted
glycogen stores in liver and muscle.
Glycogen itself is a polysaccharide,
a fancy term for complex carbohydrate.
It has a branched-chain structure that
allows it to pack a large amount of
glucose into a relatively small space,
enabling more effective storage. The
primary sites of glycogen storage
in the body are the liver — glycogen
can constitute up to eight per cent
of liver weight — and muscle. While
muscle does store less glycogen, about
one per cent of weight, since there
is more muscle in the body, muscle
glycogen reserves are greater.
An important point is that liver
glycogen is available systemically; that
is, it can be broken down into glucose
and then transported into the blood.
It takes about 12 to 14 hours of no
eating to exhaust liver glycogen stores,
although you can do it in about two
hours with moderate exercise on an
empty stomach.
Unlike liver glycogen, the glycogen
stored in muscle can only be used by
the muscle it’s stored in. That’s because
muscle lacks an enzyme that would
enable its glycogen to be broken down
and enter the blood for systemic use.
Even so, the body has a way to get
Neveux \ Model: Shawn Frankl
by that. In the course of anaerobic
metabolism, which involves energy
production without oxygen, lactate
Do low glycogen stores caused
is produced from the breakdown of
by a low-carb diet stunt muscle
carbs. The lactate can leave the muscle
gains? A new study says no.
and then travel in the blood to the
www.ironmanmag.com.au
ROW
it explains how people who are on very
low-carb diets can continue to train
hard, even though they’re not getting
the primary energy fuel, carbs.
Consider that a single resistance-
exercise session can reduce muscle
glycogen stores by 24 to 40 per cent,
depending on the duration, intensity
and volume of exercise. Obviously,
the more you work out, the greater
the depletion of muscle glycogen will
be. Training with higher reps using
moderate weights leads to the greatest
depletion of muscle glycogen, and this
effect is most pronounced in the type-
2 muscle fibres that are most prone
to growth. The big debate is whether
training with low muscle glycogen, as
would occur with a very low-carb diet
of, say, 60 grams or fewer a day, would
hamper training intensity.
Studies that have examined the
issue are paradoxical, with some
showing definite drops in exercise
intensity and others showing little
or no effect. Much depends on the
time span of the study, since it takes
two to three weeks for the body to
adjust to using fat as its primary fuel
source rather than carbs. If the study
was short-term, ending before the
body has enough time for adjustment,
the findings usually show negative
effects on training intensity related to
low carb intake and lack of sufficient
muscle glycogen. After about three
weeks of low-carb dieting, however,
the body can adjust to using ketones,
lactate and, to a lesser extent,
fat as major fuels for training.
Still, the ‘cleanest’ and most
effective fuel for intense training is
muscle glycogen, since it takes more
time for the body to metabolise other
fuels. One supplement that would
aid the use of alternative fuels is
medium-chain triglycerides. Usually
made from coconut oil, MCTs favour
greater ketone production during low-
carb diets, which both provides muscle
energy and spares muscle from the
catabolic effects of dieting.
The greater use of fat as a fuel
www.ironmanmag.com.au
source is considered one of the main
advantages of a lower-carb diet.
Without sufficient glycogen in liver and
muscle, the body turns to using more
fat for energy. There are, however,
dangers associated with the technique.
For one thing, training with depleted
glycogen tends to promote the release
of AMPK, an energy sensor in muscle
that encourages the use of fat as an
energy source during exercise, with
the majority of the fat coming from
intramuscular stores. Unfortunately,
it also interferes with the action of
another protein, mTOR, that promotes
muscle protein synthesis. So in people
with low body fat stores, training under
glycogen-depleted conditions may
trigger the increased breakdown of
muscle into amino acids, which are sent
to the liver, converted into glucose and
used for energy.
Can training with depleted glycogen
interfere with the muscle-protein-
synthesis process that underlies muscle
growth? A recent study examined that
issue.1 Sixteen young, healthy men
were assigned to either a nutrient or
placebo group. They engaged in one-
legged cycling with the purpose of
depleting glycogen in one leg without
working the other leg. Then they
underwent an overnight fast and an
amino acid isotope infusion to measure
rates of muscle protein synthesis.
The next step involved training,
doing eight sets of one-legged leg
presses using 80 per cent of their
one-rep-max weight. Immediately
after the workout and two hours
later the men drank a 500mL formula
containing 20g of whey protein and
40g of maltodextrin, a carbohydrate,
or a placebo drink. Muscle biopsies
were extracted from the men’s front-
thigh muscles, at rest and at one
and four hours after the workout.
The results showed that muscle
glycogen levels were higher in the
leg that hadn’t been exercised in both
the nutrient and placebo groups. The
major finding was that rates of protein
synthesis didn’t differ between the
groups, although those getting the
nutrient drink did show an enhanced
anabolic effect after the exercise.
The authors suggest that even
in the depleted-glycogen legs, there
was still enough left in the muscle
to support muscle-protein-synthesis
reactions. On the other hand, the
glycogen-depleted legs showed greater
amounts of proteins linked to muscle
catabolism four hours post-exercise.
Also, drinking the protein and carbs
didn’t make any difference in the rates
of muscle protein synthesis between
the low-glycogen legs and the normal-
glycogen legs. The nutrient drink did
elevate levels of mTOR more in the
normal-glycogen legs, but the four-fold
boost in mTOR from the exercise alone
was enough to equalise the muscle
protein synthesis between the low-
and normal-glycogen legs.
The bottom line is that training when
you have low-glycogen stores will not
interfere with muscle-protein-synthesis
reactions to exercise. On the other hand,
other studies show that some carbs
must be present to activate fully the
intramuscular IGF-1, which is important
for activating satellite cells, muscle
stem cells that repair damaged muscle
and are needed for growth to occur. In
addition, performing intense eccentric
muscle contractions, or lengthening
of muscle during contractions,
results in muscle damage leading to
delays in complete muscle glycogen
synthesis and complete muscle
recovery following intense exercise.
So it’s probably not a good idea to
curtail all carb intake if your goal is
to increase muscle mass. In addition,
muscle glycogen increases by about 20
per cent following a five-day creatine-
loading protocol of 20g a day, and
recent studies show that taking in
caffeine with carbs also boosts muscle
glycogen repletion.
— Jerry Brainum
1 Camera, D, et al. (2012). Low muscle
glycogen concentration does not suppress the
anabolic response to resistance exercise. J Appl
Physiol. In press.
Australian Iron Man \ 33
EAT TO GROW

RECIpES NUTRITION NOTES

Food facts
Rice pudding That can affect your
workouts, weight and

Y
ou’ve been working hard, you’re wellness
making amazing progress — you Fruit should
deserve a treat. So many choices be on your
— where to begin? There are times kitchen counter,
in the regimented dietary life of the not in your
competitive bodybuilder where the fridge — at least
NEED for something sweet seems all most varieties.
consuming. I’m sure most of you can

Darren Burns
According to
relate to the experience of satisfying the September
sweet cravings by grabbing anything ’13 Bottom Line
in sight and several cupcakes later Health, “Harvested
wondering what the heck you’ve done! • It’s a good protein/carb combo fruits and vegetables continue to
So, do you choose the cupcake or is there • So delicious it feels like a special treat produce healthful phytochemicals
something better out there? • Quick to prepare — just cook extra rice when they are exposed to daily
It’s times like these when it’s when you’re making your meals cycles of light and dark.”
helpful to have a planned treat already • Can be prepared in advance — good
prepared. This rice pudding is nothing hot or cold Coenzyme Q10 appears to be a
like Grandma used to make, but is one • No fat or added sugar must-use supplement as you age.
of my favourites because it ticks the • Low GI — will keep you satisfied far According to the September ’13
right boxes on many levels: longer than your cupcake! Reader’s Digest, “[CoQ10] — a
substance your body
n 4 egg whites still in the centre edges, lift with produces naturally
n ½ cup Splenda (sucralose) a spatula to allow uncooked in small amounts —
n 1 tsp vanilla extract white to run underneath. At this decreased mortality
n ½ tsp grated mandarin rind stage, there will still be a little rates among heart-
n ½ tsp grated lime rind uncooked white in the middle. failure patients by
n ½ tsp grated lemon rind about half in a study
7. Remove from heat and
n 2 ½ cups no fat milk presented at the
place zucchini strips on top.
n 2 ½ cups cooked basmati rice International Heart
Sprinkle parmesan and smoked
Failure 2013 Congress.”
paprika over omelette.
1. Pre-heat oven to 160 degrees, or 140 It appears to encourage
8. Place pan under grill and
degrees if your oven is fan-forced. heart cells to produce
cook till all white is set and more energy.
2. Whisk egg whites and Splenda
cheese is lightly melted.
until whites are well broken
Kale is getting a reputation as
up and a little fluffy. a supervegetable, and for good
3. Add milk, rinds and vanilla to Energy 940kJ
Protein 0g reason. According to the May/June
egg whites and whisk again to ’13 Well Being Journal, “It has a 3-1
incorporate whites into milk. Carbohydrates 483.5g
Fat 31g carbohydrate-to-protein ratio, which
4. Place cooked rice into a six-cup is a very high amount for a vegetable.
casserole dish and pour milk Sodium 32mg
It also contains all nine essential
mixture gently over the top. amino acids needed to form proteins,
5. Place casserole dish into a larger For comparison, just one cupcake
as well as nine other nonessential
baking tray and pour sufficient contains 1020kJ, 12g of fat,
amino acids. Kale also contains
boiling water in the baking tray 210mg of sodium, 42g carbs and
omega-3 and omega-6 fatty acids
to reach halfway up the sides. only 2g of protein. (Although in
[in a desirable ratio]. It also contains
6. Place tray in oven and cook until desperate moments, sometimes
cancer-preventive compounds such
firm, but with a little wobble only a cupcake will do!) as sulforaphane and
Chef’s notes: indole-3 carbinol.”
n You could omit the citrus rinds; just use vanilla and sprinkle nutmeg on top You can stir-fry it
n This dish works equally well cooked in individual dishes for easier portion control with onions or garlic
n Use frozen egg whites to avoid wasting yolks and olive oil or bake
it to make kale chips
Fiona Flanders is a qualified chef and physique competitor. She holds a to snack on.
Diploma of Hospitality, Cert IV in Commercial Cookery and placed first in the Ms.
— Becky Holman
Physique Masters 50+ at the 2013 INBA World Pro-Am Natural Championships.

34 / Australian Iron Man www.ironmanmag.com.au

 LEAN MACHINE

Intermittent fasting:
How it works to blast off blubber
I
ntermittent fasting is becoming
increasingly popular. What is it? One
version is a two-days-a-week diet.
Twice a week you eat only 600 calories a
day, and according to many, the body fat
just falls off without much effort.
In the September ’13 Health, Dr.
Michael Mosley, a science journalist and
author of the new book The Fast Diet,
says that intermittent fasting helps
people shed weight and also reduces
their risk of heart disease and diabetes.
He speaks from experience:
“After three months, I had lost 19
lbs (9 kg) — down from 187 (89 kg)
to 168 (76 kg) — and my body fat
had dropped from 28 to 21 per cent.
I lost three inches around my waist
and stopped snoring. Even better, my
diabetes and heart disease risks, as
indicated by blood tests, improved in
spectacular fashion. My wife, Clare,
who is also a doctor, was impressed.”
So how do you eat on ‘fast days’?
You can eat all of your calories at one — Steve Holman
sitting — 500 for women, 600 for men
— split them between breakfast and
dinner or even have three small meals. If
you’re concerned about keeping muscle,
the three meals a day will probably be
best, emphasizing protein and high-
fibre, low-glycemic carbs. The best days
for most people will be Monday, after a
‘cheat’ day or days on the weekend, and
Thursday or Friday.
Will you lose muscle on the fasting
days? Good question. Six hundred
calories isn’t much, but it’s just for
one day, not consecutive days. And
will you be able to tolerate a workout
on the low-calorie days? Another
good question. Most of those in
the bodybuilding industry who do
intermittent fasting — and there are a
few — say no. You may have to try it to
determine how it affects you.

RECOVERY ENERGY
The anabolic peephole? To eat or not to eat?
Your post-workout meal is about
recovery and storage, so you should stick To eat or not to eat before cardio? That is a frequently
with carbs and protein. Why? Protein asked question. Recent studies show that performing
provides the amino acids necessary to cardio after a meal promotes an increase in EPOC
rebuild muscle that’s damaged during — post-exercise oxygen consumption. EPOC, also
known as the ‘afterburn’, is the number of calories
intense exercise, and fast, or simple,
expended after training. Most of the calories used up
carbs boost insulin, which is one of the in the post-exercise period
body’s primary storage hormones. The come from — you got it
extra insulin helps your body to use — fat! So the question is,
the amino acids from the protein and What’s the best choice for
glycogen from the carbs more efficiently, chowing down before a
so you rebuild more quickly. And you want to cardio workout? A protein
get that protein and carbs fast. According to shake made with water
Tara Parker-Pope, author and columnist for the or non-fat milk and whey
Well Blog, “The enzymes that help the body protein, particularly if
resynthesise muscle glycogen are really most you do cardio early in the
active in that first 15 minutes. The longer we wait morning, before breakfast.
to eat something, the longer it takes to recover.” — Ninette Terhart
— Ninette Terhart

www.ironmanmag.com.au Australian Iron Man \ 35

EAT TO GROW
ANABOLIC DRIVE
Before or after?
W
hat’s the most important
meal of the day? If you
answered, “Breakfast,” then
you need to take a remedial course in
sports nutrition.
The classic study by Paul Cribb,
Ph.D., showed that taking the identical
supplement — protein, carbs and
creatine — before and after exercise
was more effective in promoting gains
in muscle and strength than taking it
in the morning and evening.1 Clearly,
timing matters!
Studies show that getting nutrients
like creatine immediately after a
workout produces the best size and
strength results.
36 / Australian Iron Man
Even so, I find it amusing that many strategy works 100 per cent of the
arm-chair experts expound in their time, the field of scientific inquiry isn’t
inane blogs about how several studies for you. Instead, join a monastery,
show no effect of nutrient timing — where absolute truth is taught. Heck,
meaning that there are some studies there are studies showing that creatine
in which consuming a protein-and-carb doesn’t always have an ergogenic
or whatever combination supplement effect. Does that mean you shouldn’t
around the peri-workout (peri meaning take it?
‘around’, as in before, during and after) What is clear is that consuming
window is no better than just eating nutrients around the peri-workout
your regular meals. To that I say, no duh. window either helps tremendously
If you’re looking for unanimous or has a neutral effect. If you have
agreement of data showing that any half a brain, it makes perfect sense
to take advantage of the “nutrient
timing” window because there really
is no downside.
Now here’s a twist. Data presented
at the 10th Annual ISSN Conference in
Colorado Springs showed that taking in
creatine after exercise may be better
for you than getting it before exercise.
Either way, creatine is great to take if
your goal is lean body mass gains and
strength increases. This study, which
was performed at Nova Southeastern
University showed that recreational
bodybuilders put on more lean body
mass (4.4 lbs/2 kg vs. 2lbs/0.9 kg))
and got stronger on the bench press
(16.7lbs/7.6 kg vs. 14.5lbs/6.6 kg) if
they took in creatine post-training vs.
pre-training. Keep in mind that these
aren’t the typical fat slobs you see in
many published studies. They were
already in tremendous shape, and so
any change in body composition or
strength would be difficult to effect.
Does that mean that taking creatine
preworkout is a waste of time? Hardly.
As the study was only one month long,
perhaps just taking creatine continually
over the course of months or years
would negate any short-term effect
involving timing. Nevertheless, this
study does indicate that timing matters.
Does it work for everybody all the time?
Neveux \ Model: Greg Plitt and Emmanuel Delcour
Does anything work for everybody all
the time? Exactly. Be a pragmatist. Take
advantage of nutrient timing. The only
downside is, well, nothing.
— Jose Antonio, Ph.D.
1 Cribb, P. J., and Hayes, A. (2006). Effects of
supplement timing and resistance exercise on
skeletal muscle hypertrophy. Med Sci Sports
Exerc. 38:1918-1925.
www.ironmanmag.com.au
If you want to grow like a pro, you know you need protein
and lots of it. That is exactly what you get in each scoop
of Ultra Whey Pro—22 grams of pure protein power in its
most convenient, delicious, easily mixable form. Grow like
a pro with Ultra Whey Pro. Only from Universal.
web: www.UniversalUSA.com | email: info@UniversalUSA.com
Train, EaT, Grow
Muscle-Training Program 169
Train, EaT,
Grow
From the Iron Man Training & Research Centre
By Steve Holman and Jonathan Lawson • Photography by Michael Neveux
I
n our analysis of Positions-of-Flexion
mass training we’ve touched on the
importance of each type of exercise
— midrange, stretch and contracted —
and how each contributes to full-range
hypertrophic stimulation. Above and
beyond that, stretch overload appears to
have some amazing anabolic powers that
make it worth emphasising to trigger
even faster growth.
The word stretch may have you
picturing a guy in a track suit, sitting
with legs spread, reaching for one of
his feet. That’s not the type of stretch
work linked to extreme muscle size,
although it can do good things too — like
accelerated growth if you mildly stretch
a target muscle between sets. For a real
anabolic kick, though, you need overload,
and that comes from weights.
Don’t feel too relieved yet. The type
of muscle-traumatising stretching we’re
talking about isn’t fun. In fact, it can
be brutally painful — but the incredible
muscle-building results are well worth
the screams. How about tripling the size
of a muscle in about a month’s worth of
workouts? It could happen — and did.
Are Muscle FIbres splIttIng?
We’re referring to a study that was
performed back in 1994.1 We’ve
mentioned it on many occasions, but it
bears another look with a bit more detail.
The researchers progressively added
weight to a bird’s wing in order to stretch
38 / Australian Iron Man
its latissimus dorsi. The stretch overload
was increased over the course of a few
weeks interspersed with two-day rest
periods. After 28 stretch-overload days
the researchers recorded a 334 per cent
increase in muscle mass. (In case you
glazed over the number, that’s more than
a tripling of muscle size!)
Jose Antonio, Ph.D., one of the
researchers who conducted the study, is
convinced that a lot of the size gain was
due to hyperplasia, or fibre splitting, in
the bird’s latissimus muscle:
“I performed the study using the
stretch model. I used a progressive-
overload scheme whereby the bird was
initially loaded with a weight equal
to 10 per cent of its weight followed
by increments of 15 per cent, 20 per
cent, 25 per cent and 35 per cent of its
weight. Using this approach produced
the greatest gains in muscle mass ever
recorded in an animal or human model
of tension-induced overload, up to a
334 per cent increase in muscle mass
with up to a 90 per cent increase in
fibre numbers!”
Is that proof positive that hyperplasia
exists? Some scientists believe that
it’s not splitting but, rather, fibre
transformation. In other words, with
certain types of activity, dormant
fibres are called to action, and they
hypertrophy. Some studies show that
many fibres that are classified as type
2B — power — fibres are merely dormant
type 2As, which have both power and
endurance components and therefore
a lot of size potential. So perhaps fibre
counts could be skewed due to fibre
morphing rather than splitting — it may
just appear as though there’s more of a
certain type of fibre, but it’s really other
types transforming.
Interesting if you’re into that stuff,
but the bottom line for bodybuilders is
that the bird’s muscle mass increased at
a record rate. If you’re after rapid muscle
growth, do you really care if it occurs due
to fibre splitting or fibre morphing? Nope!
lIFtIng speed: WIll FAster
reps buIld More Muscle?
Stretch overload produced an incredible
increase in muscle mass in a very short
time in the Antonio study. Other studies
show that lifting speed affects muscle
gains, but is it really the speed, or is that
stretching the truth?
In one of those studies 12 subjects
trained for eight weeks. They trained
one arm using a fast velocity and the
other at a slow velocity. Type 1, or slow-
twitch, fibres increased in size in both
cases. Type 2A and 2X muscle fibres
increased in both arms, but the increases
were greater in the fast-trained arms.
So faster reps are best for
stimulating muscle growth, right? Not
necessarily. Realise that when you
move fast, it takes more effort to stop
the resistance and/or reverse it. In fact,
www.ironmanmag.com.au
Model: Hidetada Yamagishi

www.ironmanmag.com.au Australian Iron Man \ 39

Train, EaT, Grow

Iron MAn training & research centre Muscle-training program 169

Monday: chest, back, Abs Dumbbell W presses 3 x 10
One-arm cable laterals 4 x 10
Superset
Seated bent-over laterals 4 x 12
Low cable flyes 3 x 10
*Smith-machine wide-grip upright rows
Wide-grip dips 3 x 10
(pure negatives) 1x7
Superset
Superset
High cable flyes 3 x 10
Reverse-grip pushdowns 3 x 10
Smith-machine reverse-grip bench presses 3 x 10
Smith-machine close-grip bench presses 3 x 10
Flat-bench flyes 3 x 10
Cable pushouts 4 x 10
*Smith-machine bench presses (pure negatives) 1x7
*Bench dips (NA + speed) 1 x 7, 9
Superset
Superset
Machine pullovers 3 x 10
Spider curls 3 x 10
Undergrip pulldowns 3 x 10
Dumbbell curls 3 x 10
Superset
Incline curls 4 x 10
Dumbbell pullovers 3 x 10 *Undergrip chins (pure negatives) 1x7
Pulldowns 3 x 10 Superset
Superset Reverse curls 3 x 10
Bent-arm bent-over laterals 3 x 12 Wrist curls 3 x 12
Machine rows 3 x 10 Rockers 1 x 20+
*One-arm dumbbell rows (NA + speed) 1 x 7, 9
Superset
Dumbbell shrugs 3 x 12 Friday: chest, back, calves
Lateral/shrugs 3 x 10
M: Low-incline DB presses (DP 4X) 4 x 12, 10, 8, 6
Incline knee-ups 4 x 10
S: Flat-bench flyes 3 x 9-7
Ab Bench crunches or bench crunches 4 x 10
S&C: Cable crossovers (TORQ) 3 x 30, 20, 15
M: Pulldowns (DP 4X) 4 x 12, 10, 8, 6
tuesday: Quads, Hamstrings, calves S: DB pullovers 2 x 9-7
C: Stiff-arm pulldowns (TORQ) 3 x 30, 20, 15
Leg extensions (TORQ) 3 x 30, 20, 15 S: V-handle cable rows 3 x 9-7
Superset C: Bent-arm bent-over laterals (TORQ) 3 x 30, 20, 15
Front squats 3x5 M: Cable upright rows (DP 4X) 4 x 12, 10, 8, 6
Squats 3x8 S&C: Dumbbell shrugs (TORQ) 3 x 30, 20, 15
Sissy squats 4 x 10 M: Loose-form leg press calf
*Leg presses (pure negatives) 1x7 raises (DP 4X) 4 x 12, 10, 8, 6
Leg curls (TORQ) 3 x 30, 20, 15 S: Machine donkey calf raises 3 x 12-10
Feet-forward Smith-machine squats 3 x 10 C: Standing calf raises (TORQ) 3 x 30, 20, 15
Hyperextensions (flat back) 3 x 10 S&C: Seated calf raises 2 x 20, 15
*Stiff-legged deadlifts (NA) 1x7
Standing calf raises (TORQ) 3 x 30, 20, 15 Exercises with three or more sets listed are performed in 10x10
Knee-extension leg press calf raises 3 x 12 style; that is, take a weight with which you can get 15 reps, but
Machine donkey calf raises 4 x 12 do only the designated number; rest 30 to 40 seconds, and do
*One-leg calf raises (pure negatives) 1x9 another set to the same rep count. Continue until you perform
Seated calf raises 3 x 10 all sets. If you get the designated rep number on your last set,
increase the weight at your next workout.
*A one-set finisher, usually a multi-joint exercise performed
Wednesday: delts, triceps, biceps, Forearms with an intensity tactic like pure-negative, negative-accentuated
Superset or speed reps.
Seated laterals 3 x 10 M = midrange, S = stretch, C = contracted

research indicates that when a trainee
standing on force plates moves fast
and uses momentum, the amount of
weight he or she has to reverse at the
turnaround of a rep, near the bottom of
the stroke, can be double or triple the
actual poundage. That’s due to gravity
plus momentum.
How does that cause more muscle
growth? It creates excessive overload at
the point where the muscle is stretched,
or at least semi-stretched. When you
move fast through the negative phase
of the stroke, as in the study, it takes
more effort to reverse or stop the
poundage at the max-force point, where
the muscle is elongated.
For example, imagine dropping a
heavy weight through the lowering
phase of a leg curl and then stopping
it abruptly right before your legs are
straight. You traumatise the muscle at
the stretch point much more than if you
lower it slowly under control.
Obviously, training fast is much
more dangerous than using a slower,
controlled cadence. We often do speed,
or X-celeration, sets, still controlling
the weight but moving fast — about 1.5
seconds per rep. Even so, there are other
perhaps safer ways to stress the muscle
in the stretch position, such as X Reps.
Here’s how to do X Reps: At the end
of a full-range set to exhaustion, lower
the weight to the semi-stretch point,
such as near the bottom of an incline

40 / Australian Iron Man www.ironmanmag.com.au

press, and do partial pulses from that Is it really the heavy negative along
point up to near the midpoint. Do as the full stroke that produces results,
many as you can, and then do a static or is it only the heavy overload in the
hold at or very near the semi-stretch stretch position near the bottom?
position.
X Reps give you extended tension
time and extra growth-fibre activation at
the end of a set.
Also be sure to include stretch-
position exercises for every body part,
as we do in POF — like pullovers for the
lats, sissy squats for the quads and
flyes for the pecs. Those will place the
target muscle in its most elongated state
against resistance. You can increase the
stretch overload by using a static hold
near the stretch point at the end of a set.
Okay, let’s get negative for a moment.

HeAvy negAtIves trIgger

posItIve Muscle gAIns
In a 2006 study reported in the Journal
of Applied Physiology, researchers
concluded that doing heavy eccentric,
or negative, contractions — lowering a
weight — reduces growth-suppressing
myostatin and increases the highly
anabolic substances insulinlike growth
factor 1 and mechano-growth factor.2 All
of that can result in impressive muscle
growth in very short periods.
Other studies have also shown superior
muscle-building results with heavy
negative-only work vs. positive-only work.
Model: Steven Segers

So heavy negatives are best for muscle

growth, right? Once again, not so fast.
Is it really the heavy negative along
the full stroke that produces results, or is
it only the heavy overload in the stretch
position near the bottom?
It appears that the stretch overload is
the real key. Think about how much more
stretch overload you’re getting when
you do a pure-negative set vs. a pure-
positive set. With the pure negatives you
have to fight a heavy weight through
the stretch position and then stop it — at
least you’d better stop it, or you risk
joint damage! With a positive-only action
you’re starting in the stretch position
from a dead stop — and with lighter
weight. The result is that the target
muscle gets much less stretch overload.
For example, imagine wide-grip dips.
If you have a heavy weight around your
waist, so heavy that you can lower
slowly only six times without positive
movement, controlling that resistance
through the bottom few inches of
the range produces extreme stretch
overload — and pectoral-muscle trauma.
With no weight you can drive yourself
from a dead stop at the bottom position
for eight to 10 reps. There’s much
less stretch overload and a lot less
muscle damage, even if you do both
the positive and negative strokes, as
in a standard set. If you do positive-
only work, you need an explosive
action to get you started out of the
bottom. That does cause some muscle
trauma but not nearly as much as when
you’re lowering a much heavier weight
through those last few inches of the
stretch position and then stopping it
for a brief static contraction.
So should you include heavy pure-
negative sets in your mass-building
workouts? If they’re practical. For dips
and chins you can use your legs to get
into the top position so you can lower
slowly. You’ll need a chair or other sturdy
object to stand on. If you can lower the
chinning and/or dipping bars enough so
you can use your legs and the floor to
get you into position, even better. We
often use the Smith machine for chins,
setting the bar chest high and then
putting our feet on the floor to help get
into the top position.
For some one-arm exercises, like
concentration curls, you can use your
free arm to raise a heavy weight into the
top position so you can lower it slowly.
For other exercises you may need one or
even two partners to lift the weight into
position. That’s usually not practical. If
and when you do pure negatives, be sure
to concentrate totally on those last few
inches to get the key stretch overload.
An option is to use the forced
X-Overload technique. Let’s use Smith-
machine incline presses as an example.
Load a weight that’s about 20 to 40
per cent more than your normal eight-
to-10-rep weight. Lower the weight
to a few inches off your chest, but
don’t pause; drive it up to just below
the midpoint of the stroke, and then
lower again. You may get only one or
two, but that’s where the forced Xs
come in. Your partner should now help

www.ironmanmag.com.au Australian Iron Man \ 41

Train, EaT, Grow

Iron MAn training & research centre Home-gym program 169

Monday: chest, back, Abs *Wide-grip upright rows (NA + speed) 1 x 7, 9

Superset Superset
Flat-bench flyes 3 x 10 Kickbacks 3 x 10
Decline dumbbell presses or dips 3 x 10 Close-grip bench presses 3 x 10
Superset Incline dumbbell extensions 4 x 10
Incline flyes 3 x 10 *Bench dips (NA + speed) 1 x 7, 9
Low-incline dumbbell presses 3 x 10 Superset
*Push-ups (speed) 1 x max Spider curls 3 x 10
Superset Barbell or dumbbell curls 3 x 10
Dumbbell pullovers 3 x 10 Incline curls 4 x 10
Undergrip bent-over rows 3 x 10
*Undergrip chins (pure negatives) 1x7
*Chins (pure negatives) 1x7
Superset
Superset
Bent-arm bent-over laterals 3 x 12 Reverse curls 3 x 10
Bent-over rows 3 x 10 Wrist curls 3 x 12
*One-arm dumbbell rows (NA + speed) 1 x 7, 9 Rockers 1 x 20+
Superset
Shrugs 3 x 12
Dumbbell upright rows 3 x 10 Friday: chest, back, calves
Incline knee-ups 4 x 10 M: Low-incline DB presses (DP 4X) 4 x 12, 10, 8, 6
Ab Bench or full-range crunches 4 x 10 S: Incline flyes 3 x 9-7
S&C: Decline flyes (TORQ) 3 x 30, 20, 15
tuesday: Quads, Hamstrings, calves M: Chins (DP 4X) 4 x 12, 10, 8, 6
S: Dumbbell pullovers 2 x 9-7
Leg extensions or old-style hack
squats (TORQ) 3 x 30, 20, 15 C: Stiff-arm kickbacks 3 x 30, 20, 15
Squats 4 x 10 M: Bent-over rows (DP 4X) 4 x 12, 10, 8, 6
Sissy squats 4 x 10 M: Bent-arm bent-over laterals (TORQ) 3 x 30, 20, 15
*Front squats (NA) 1x7 M: Dumbbell upright rows (DP 4X) 4 x 12, 10, 8, 6
Leg curls (TORQ) 3 x 30, 20, 15 S&C: Barbell or dumbbell shrugs (TORQ) 3 x 30, 20, 15
Stiff-legged deadlifts 3 x 10 C: One-leg calf raises (DP 5X) 5 x 15, 12, 10, 8, 6
*Stiff-legged deadlifts (NA) 1x7
One-leg calf raises (TORQ) 5 x 30, 20, 15, 10, 8 Exercises with three or more sets listed are performed in 10x10
Freehand calf raises (middle of stroke only) 2 x max style; that is, take a weight with which you can get 15 reps, but
*Freehand calf raises (speed) 1 x max
do only the designated number; rest 30 to 40 seconds, and do
another set to the same rep count. Continue until you perform
Wednesday: delts, biceps, triceps, Forearms all sets. If you get the designated rep number on your last set,
Superset increase the weight at your next workout.
Seated laterals 3 x 10 *A one-set finisher, usually a multi-joint exercise performed
Dumbbell W presses 3 x 10 with an intensity tactic like pure-negative, negative-accentuated
Incline one-arm laterals 4 x 10 or speed reps.
Seated bent-over laterals 4 x 12 M = midrange, S = stretch, C = contracted

of the X Rep, but you should lower
through that bottom-range eight-inch
negative with your own power under
complete control. Do as many as you
can with partner assistance.
X-treMe Force,
MAXIMuM Muscle
A new study demonstrated the
importance of maximum muscle stress,
similar to the stress produced by the
forced X-Overload method, as well as
stretch overload in general.3 Max force
coupled with stretch overload created
previous expectations of the time
required to acquire gains”.
The researchers used a flywheel
leg extension apparatus to train
subjects’ quadriceps. It provided
more muscle stretch than normal leg
extension machines and maximised
every rep in a series of reps — almost
like a group of max singles done in a
row. That provided a series of all-out
reps, which resulted in max overload
and tension time.
The design of the apparatus is
important because the researchers
a production of intramuscular growth
factors, like IGF-1 and mechano-growth
factor, on the molecular level. Those led
to an increase in protein synthesis and
faster muscle growth. The researchers
believe it was both the maximal effort
on every rep in the sequence and the
enhanced stretch that triggered the
anabolic environment.
They also said that the excess muscle
stretch promotes the orderly lining of
sarcomeres within muscle, leading to a
stronger muscle contraction and setting
the stage for architectural changes in the

42 / Australian Iron Man www.ironmanmag.com.au

 excess muscle stretch promotes the orderly lining of
sarcomeres within muscle, leading to a stronger muscle
contraction and setting the stage for architectural
changes in the muscle that precede growth.
Model: Charles Montreuil

www.ironmanmag.com.au Australian Iron Man \ 43

Train, EaT, Grow
muscle that precede growth. That’s more
evidence of the importance of stretch
overload for faster mass gains.
Apply stretcH overloAd
So it’s obvious that stretch overload
has serious growth-stimulating effects
on the muscle fibres, the actin and
myosin strands in muscle tissue. More
size also accrues from the expansion
of the sarcoplasm, the energy fluid in
the muscles — if the tension time of
a set is long enough, a good reason
to extend a set with X-Rep partials.
If you have a heavy weight around
your waist, so heavy that you
can lower it slowly only six times
without positive movement,
controlling that resistance through
the bottom few inches of the range
produces extreme stretch overload—
and pectoral-muscle trauma.
44 / Australian Iron Man
Here’s a review of ways to enhance
that get-bigger trigger:
1. Do X Reps — that is, partial reps that
include the semi-stretch point — at the
end of some of your full-range sets.
You may want to try a Static-X hold
after that, if you can handle the pain.
2. Include stretch-position exercises
for each body part, such as flyes
for pecs, stiff-legged deadlifts for
hamstrings, pullovers for lats, incline
curls for biceps, sissy squats for quads
and overhead extensions for triceps.
Model: Berry Kabov
Find more workouts at
ironmanmag.com.au/training
They are included in all POF body part
routines. (See the exercises marked
‘S’ in the Friday workouts on pages 42
and 44).
3. Do pure-negative sets, if practical
— that is, use a weight that’s 20
to 40 per cent heavier than your
normal eight-to-10-rep weight, and
do the lowering portion of the rep
only, getting about six six-second
negatives. Focus on keeping it slow
all the way through the stretch
point — that’s very important! You
may want to try doing an X Rep or
two or a static hold near the bottom
of each negative rep to enhance the
stretch or semi-stretch overload.
4. Do forced X Overload — that is, use
a weight that’s 20 per cent heavier
than your normal eight-rep weight,
and do only X-Rep partials in the
semi-stretch position; do as many as
you can, and then have your partner
help you with the positive stroke on
the eight-to-10-inch partials while
you continue lowering with control
on your own.
5. Use Static X Reps at the end of any of
the above (but especially on stretch-
position exercises) — holding a weight
at the stretch or semi-stretch point
provides excellent stretch overload.
6. Use Double-X Overload on stretch-
position exercises. This X-hybrid
technique involves doing an X Rep
after each full repetition to get
more stretch overload. For DXO on,
say, incline curls for biceps, you
lower the dumbbells to the bottom,
raise up about eight inches, lower
to the bottom again, then curl the
dumbbells all the way to the top.
You can count ‘one’ when you hit
bottom, ‘two’ when you hit bottom
again, and then do a full rep. At
exhaustion, hold in the stretch
position for a Static X. You’ll swear
you can feel the muscle growing
and fibres splitting!
References
1 Antonio, J., and Gonyea, W.J. (1993). Skeletal
muscle fibre hyperplasia. Med Sci Sports Exerc.
25:1333-45.
2 Heinemeier, K.M., et al. (2007). Short-term
strength training and the expression of myostatin
and IGF-1 isoforms in rat muscle and tendon:
Differential aspects of specific contraction types. J
Appl Physiol. 102:573-581.
3 Seynnes, O.R., et al. (2007). Early skeletal muscle
hypertrophy and architectural changes in response
to high-intensity resistance training. J Appl Physiol.
102:368-373.
www.ironmanmag.com.au
 By Lonnie Teper
Photography by Roland Balik
and Michael Neveux

46 / Australian Iron Man www.ironmanmag.com.au

 tHree-peat F irst off, the Swami was right
again, picking Phil Heath and
James ‘Flex’ Lewis to retain
their titles in the Mr. Olympia and

for tHe Gift

HeatH Nabs tHird saNdow;
Lewis Gets back-to-back wiNs
the 212 Showdown competitions,
respectively. I was spot on as well
in the Fitness and Ms. O battles,
where Adela Garcia won her eighth
crown, and Iris Kyle set a new record
with her ninth victory. Okay, so the
Kyle prediction was pretty much
a given (as were the rest of them, I
suppose), but Alina Popa in women’s
bodybuilding and Oksana Grishina
in fitness provided some anxious
moments for the champs, although
you don’t see it in the scorecards.
Now, I’m an up-front fella. I also
said that Jay Cutler would battle
Heath for the Sandow in his return
to the stage. He didn’t, finishing
sixth. Was wrong as well with my
pick of Candice Keene in figure —
that division went to Nicole Wilkins
as we’ve never seen her (more size,
more conditioning). I got spanked in
men’s physique —I went with Iron
Man cover model Matt Christianer —
who finished 13th in a competition
won by Mark Anthony Wingson.
Really didn’t have a prediction in
women’s physique, but might have
gone with Tycie Coppett, who did
well but fell just three points short as
Dana Linn Bailey came out on top.
I selected India Paulino in bikini,
but she dropped to fifth as Ashley
Kaltwasser bested a great field that
also saw last season’s winner — and
contest favourite — Nathalia Melo
land in fourth.

More olyMpia Musings

Heath won unanimously, as he had
the previous two years. In 2012,
however, I thought he was pushed
to the brink by Kai Greene, who
could have won, in my opinion.
Conversely, this time out I didn’t
think that Greene, who went back to
the size game, should have been the
runner-up, although that’s where the
panel placed him. That slot, if I had
a vote, would have gone to Dennis
Wolf. Wolf, who took third, really
nailed it this time around — big, hard
and detailed at 6’ (183 cm) and 260
pounds (118 kg).
I had Dennis winning at least four
DownloaD of the eight mandatory poses against
your free Heath, actually — but Wolf’s too-
in-site app
& scan page hard-to-ignore inferior calf region
for gallery
(especially the left) made it impossible
for Heath to be unseated.

www.ironmanmag.com.au Australian Iron Man \ 47

 Mr. OlYMpia 2013

phil Heath.
#1

“You like those triceps, Kai?”

phil Heath.

48 / Australian Iron Man www.ironmanmag.com.au

 #2

Kai Greene. #3 Dennis Wolf.

rhoden, Cutler and Jackson.

Dennis Wolf.

www.ironmanmag.com.au Australian Iron Man \ 49

Mr. OlyMpia 2013

People say I’m making too big a

deal out of calves. Ronnie Coleman’s
calves were bad; same goes for Dexter
Jackson, and they both won the O.
Why pick on Wolf? In Ronnie’s case,
the rest of his physique was so far
superior to anybody else’s, it wasn’t
enough to take away a victory. Dexter
is a smaller man, and the undersized
calves don’t jump out at you the way
they do for me with Dennis.
Back to Heath. Can he ever be
defeated? Lots of folks are saying
no. According to the numbers, if he
can win six more in a row, he will
earn a new Olympia record for men,
surpassing Lee Haney and Coleman
by his 39th birthday in 2019.
Not too long before I wrote this,
I joined the Heath bandwagon
and professed he was pretty much
untouchable. Now I’m not completely
convinced. Yes, the 33-year-old is a
great bodybuilder and deserved the
crown, but I think his best was 201Phil
has just not been as crisp on stage
since his initial victory.
As mentioned above, Greene gave
him all he could handle in 2012, as
did Wolf this time. That said, Phil
did have a rough year outside of the
gym. His wife, Jennie, was diagnosed
with breast cancer in April, and the
two had to deal with that shocking
development. In his acceptance
speech, Heath said Jenny is winning
her battle against the disease. So
under the circumstances, Phil was a
thrill in Vegas.
Who has the best chance of
Shawn rhoden. #4
dethroning the Gift? I’d give four guys
a shot in the next two years: Greene,
Dexter Jackson.
Wolf, Shawn Rhoden and Big Ramy
Elssbiay. Well, call it a long shot.
Greene, after last season’s great
#5
showing, came in 10 to 15 pounds
(4.5–6.8 kg) too heavy, and it took him
out of the game from the get-go. (And,
as I mentioned, that, plus Wolf’s best-
ever conditioning, put Kai into third
in my unofficial scorecard.) Greene
doesn’t have time on his side; he’ll be
39 next year. Have we seen the best
of Kai? Not necessarily. Come in 15
pounds lighter and, if Heath is not
better than he’s been the past two
years, the Sandow could be going
Greene. Big ifs, I admit. I predict here
and now that the 2014 version of
Heath will be his best ever. If that ends
up being accurate, it’s game over.
Wolf is so impressive — tall,
small waisted, wide, detailed and Dexter Jackson.
symmetrical. It’s those darn calves

50 / Australian Iron Man www.ironmanmag.com.au

Mr. OlYMpia 2013

— or lack of them — that could hold

#6 #7
him back from ever being King at
the Big Dance.
Rhoden, the modern-day Flex
Wheeler, has the most aesthetic
physique in bodybuilding. He told
me prior to the show that he was 20
pounds (9 kg) heavier this year, but I
don’t think so. He looked about the
same as he did in 2012 — which, by
the way, was pretty spectacular.
Shawn needs more thickness,
especially in his back, to have
a shot at unseating Heath and
everyone else who’s chasing him.
Like Greene, Rhoden is 38 and so
doesn’t have loads of time. But, if
he’s divine at 39, and the Gift is ‘off ’,
he could do it.
Mamdouh Elssbiay, a.k.a. ‘Big
Ramy’, turned 29 right before the O,
so unlike Greene and Rhoden he
does have time on his side. He needs
to get sharper and, just to show you
the calf issue isn’t all about Wolf,
Mamdouh needs to have bigger
calves as well to at least somewhat
match his massive frame.

awards tiMe
Bodybuilder of the year: Dexter
Jackson. Yes, I know, he placed fifth
at the Olympia. I base the award
on what someone accomplishes Jay Cutler. roelly Winklaar.
over the entire year, not just at one
show. Jackson, who turns 44 in late
November, won his fourth Arnold

#8 #9
Classic (tying Wheeler for the all-time
record), was victorious at the IFBB
Melbourne Pro Show and was good
enough in Las Vegas to hold his own
against any of the fellas who finished
ahead of him — and he was only
four points behind Rhoden. Plus, he
did destroy the field at the Masters
Olympia in December last year, which
occurred post-Olympia, making it part
of the 2013 season.
Most improved bodybuilder:
Dennis Wolf. Dennis earned this
honour for showing up in the shape
necessary to be in the mix for the
Sandow. Yes, he had been as high
as fourth in the O before — and he
finished second two years in a row
at Arnold Classic in recent memory
— but this is the Wolf I’ve been
expecting to see since viewing him
for the first time at the Europa Super
Show in 2006.
Runner-up: Roelly Winklaar. He
finally put it together with a victory in
Chicago and a strong seventh-place Mamdouh ‘Big ramy’ Elssbiay. Branch Warren.
finish in the Olympia.

52 / Australian Iron Man www.ironmanmag.com.au

Mr. OlYMpia 2013

lionel Beyeke.
Mr. OlYMpia
anD prizE MOnEY
1. Phil Heath – $250,000
2. Kai Greene – $100,000
3. Dennis Wolf – $80,000
4. Shawn Rhoden – $50,000
5. Dexter Jackson – 40,000
6. Jay Cutler – $30,000
7. Roelly Winklaar – $20,000
8. Mamdouh ‘Big Ramy’
Elssbiay – $18,000
9. Branch Warren – $17,000
10. Lionel Beyeke – $10,000
#10 phil and his wife Jennie.

Female athlete of the year: Iris

Kyle and Adela Garcia. It’s a tie. Kyle, iris Kyle.
39, set a new Olympia record with
her ninth victory (and one class win).
Adela, who turns 42 on December 1,
hasn’t let age stand in the way of her
domination of fitness, sailing to her
eighth title.
Closest competitions: Figure and
bikini. The battles between Nicole
Wilkins and Erin Stern in figure have
become a regular part of the scene,
and this time was no different.
Nicole eked out a one-point victory
in a down-to-the-wire decision.
Ditto for bikini, where Ashley
Kaltwasser nudged Yeshaira Robles
by a single digit.
Most improved female athlete:
Ann Titone. She finished 12th in the
previous two Olympias only to move
up to sixth in 201Titone, who placed
11th at this year’s Figure International,
really caught my attention with her
top-six callout at the finals. She might
have had the smallest waist on stage —
to go along with spot-on conditioning.
Ann did score two victories earlier in
the season in Kentucky and Tampa,
but her turnabout in the main event
was dramatic.
Class act award: Jay Cutler. Some
people (can you say Shawn Ray?)

212 Showdown
1. James Flex Lewis
2. David Henry
3. Kevin English
4. Jose Raymond
5. Eduardo Correa
6. Sami Al Haddad
7. Guy Cisternino DownloaD
DownloaD
your
your free
free
8. Troy Alves in-site app
&in-site app
scan page
& scan page
9. Tricky Jackson for full
for gallery
resulTs
10. Mark Dugdale

54 / Australian Iron Man www.ironmanmag.com.au

 MUSCLE MARTINI®
IS THE ONLY DIET DRINK
YOU WILL EVER NEED.
Whether you’re trying to gain lean muscle, lose
fat, or both, you’re no doubt following a diet of
some kind. That means you are constantly
battling cravings and boredom.
Formulated by serious lifters for serious lifters,
only MUSCLE MARTINI® has been carefully
designed to satisfy your sweet tooth, break the
boredom of dieting, and promote lean muscle
metabolism, all at the same time. With only 12
Calories per serving, this amazingly delicious
nutraceutical cocktail promotes:
• nitrogen retention
• ammonia scavenging
• free radical protection
• relaxation
Buy a bottle of MUSCLE MARTINI® today. Drop 1
scoop of it into a water bottle filled with 355 ml
(12 US oz) of cold water, shake, sip, and enjoy.
Your muscles deserve it. Your taste buds
demand it!
ACT NOW! CALL 1300 333 463
Mr. OlYMpia 2013

Ms. Olympia
1. Iris Kyle
2. Alina Popa
3. Debi Laszewski
4. Yaxeni Oriquen
5. Brigita Brezovac
6. Juanita Blaino
7. Jennifer Abshire
8. Monique Jones
9. Anne Freitas
10. Cathy LeFrancois Figure top six line-up.

Flex lewis.

Figure
1. Nicole Wilkins
2. Erin Stern
3. Candice Keene
4. Heather Dees
5. Mallory Halderman
6. Ann Titone
7. Camala Rodriquez
8. Gennifer Strobo
9. Candice Lewis
10. Dana Ambrose nicole Wilkins.

56 / Australian Iron Man www.ironmanmag.com.au

 More Than Just Protein
We are proud to introduce
Trutein, an ultra-premium
protein powder designed for
professional athletes. We
specifically formulated
Trutein to be the best-
tasting and most
innovative protein
available. Consequently,
Trutein delivers more health
benefits than any other existing
protein. Some features include:

Sustained-Release Protein Blend of Whey, Micellar

Casein & Egg White
Recovery Module featuring Omega-3s & Nucleotides
Labeling Integrity, i.e. no label dressing
Six Delicious Flavors Including:
Cinnabun, Banana Cream, Chocolate
Truffle, Vanilla, Choc Peanut
Buttercup, Peach Mango Ice Tea,
Pumpkin Pie and Orange Creamsicle

40% Whey, 40% Micellar Casein & 20% Egg White

23g Protein, 5g BCAAs & 4.6g Glutamine Precursors
To continuously fuel new muscle synthesis

75mg Omega-3s & 20mg Nucleotide Recovery Module

To reduce inflammation & lower cortisol

100mg Trusorb Amino Acid Utilization Enzyme Module

To increase amino acid uptake

2.5g Prebiotic Fiber Blend

To promote digestive health and satiety

Now available at A+ Supplements!

Wide Range of Quality and Effective Sports and
Nutritional Supplements.
Competitive Prices on Top Brands
Exceptional Customer Service
Free Shipping to Anywhere in Australia
Visit Us
www.aplussupplements.com.au
Mr. OlYMpia 2013

Fitness
1. Adela Garcia
2. Oksana Grishina
3. Tanji Johnson
4. Myriam Capes
5. Bethany Cisternino
6. Trish Warren
7. Ryall Graber-Vasani
8. Regiane Da Silva
9. Whitney Jones
10. Michelle Blank

Erin Stern.

ashley Kaltwasser. adela Garcia.

58 / Australian Iron Man www.ironmanmag.com.au

 Fitness top six line-up.

said Cutler would not be on the his adversaries and saying it was the Bikini
Olympia stage, despite signing an best Olympia he’d ever taken part in.
official contract — which I witnessed And he’s been in a slew of them, so 1. Ashley Kaltwasser
— backstage at last year’s Nationals that means something. He did not 2. Yeshaira Robles
in Atlanta. Many of us felt that Cutler announce on stage that he would be 3. Stacey Alexander
could push Heath for the win. In fact, retiring, but I think that’s the logical 4. Nathalia Melo
Cutler’s legs were shredded, but he move for the Ultimate Beef. 5. India Paulino
lacked too much muscle in the upper Sixth place or not, Jay’s four 6. Amanda Latona
body to finish any higher than the Olympia and three ASC wins are in 7. Courtney King
sixth-place landing he got. It’s a case the history books. Plus, it was the first 8. Justine Munro
where age did matter. time he placed outside of the top two 9. Lacey Deluca
Still, Cutler was a class act in in the 13 years. Hall of Fame is the 10. Tiffany Boydston
defeat — generous with praise for name of his game.

Bikini top six line-up. adela Garcia during her routine.

www.ironmanmag.com.au Australian Iron Man \ 59

 Model: Eli Blahut

60 / Australian Iron Man www.ironmanmag.com.au

 A Bodybuilder Is Born: GenerAtIons
Where the
mind goes,
the Body
FoLLoWs
I hadn’t seen much of my client
Jared’s father, Jeff, in a long time.
Aside from waving hello when
I passed him while driving around
town, we hadn’t had a conversation
since he’d witnessed in horror as
I inhaled several large cups of ice
cream smothered in sugary toppings
following my last contest more than
six months earlier.
Jeff was 53 years old and had
competed a couple of times in the
late ’70s, around the time the movie
was inspiring a whole generation
of Arnold wannabes to take up
bodybuilding. Until that landmark
movie the sport was so underground
that men were about as ashamed to
buy a bodybuilding magazine as they
www.ironmanmag.com.au
By Ron Harris • Photography by Michael Neveux
episode 38
were to buy porn. In fact, they were
even more likely to have the clerk put
a bodybuilding magazine in a paper
bag — what would people think if
they saw a dude carrying a magazine
with another dude all oiled up in little
posing trunks on the cover? He would
be judged less harshly by most if he’d
been caught purchasing ‘Golden
Shower Special Issue’. And, no, I don’t
have that one. Lost it in a move.
I envied Jeff for having had the
opportunity to be part of the sport and
compete back when it was so much
smaller and more exclusive. Nowadays,
at some of the bigger pro-qualifying
amateur shows, there are often well over
300 bodybuilders competing. Certainly
there are far more men these days with
physiques good enough to compete who
merely train to look good. Go to a night
club, a beach or any place where masses
are gathered, and you will be sure to
spot at least a couple of bodybuilders.
When Jeff was competing, bodybuilders
were almost as rare as unicorns.
Back in the present, Jeff and I were
doing cardio together on the only two
StepMills in the gym and catching up
on recent events as we surveyed the
landscape of the brand-new training
facility. Jeff had talked a couple of
times about making a return to the
stage and had even picked out a show
until I bluntly informed him that he
was carrying too much body fat to be
in shape in the time he had left. There
were no hard feelings, and from what
Australian Iron Man \ 61
A bodybuilder is born

he was telling me now, he wasn’t in

any rush.
“Once you’re over 50, you tend
to have a little more patience,” he
explained. Still, he was curious as
to what my plans night be. Jeff and
Jared had been in the house to see
me take ninth in the light heavies at
the Team Universe, the worst I had
placed in a contest since my first
show 20-plus years earlier. On that
occasion I am certain that, rather
than a numerical placing in the box
to the far right of the score sheet, the
judge had scribbled, “Who cares?”

“I knoW that If
I can see It In
my mInd as
already beIng
accomplIshed,
all I need to
do over the
next year Is
folloW the
steps to make
It happen.”
“I’m doing the show again next year

Model: Daniele Seccarecci

but as a heavyweight,” I began, noting
the single arched eyebrow that gave
away Jeff’s initial reaction: “Ron must
be high on crack.”
“Looking at the photos from my
class, I came to realise that most of
the other light heavies may have been
the same height and weight as me, but
those who beat me had much better
shape — that round look to the muscles
and tiny joints. They also had better
arms, all of them.”
Jeff nodded. He wasn’t going to blow
smoke by arguing.
“So with that in mind, I believe I
need to come in next time at about
210 (95 kg), 12 pounds (5.4 kg) heavier,
with most of that in my arms, back and
shoulders. If I do that and show up a
bit sharper than last time, I can at least
make the top five and get to do my
posing routine.”
Our minds dictate
what we can and can’t
achieve, and only we
control our minds.
“What’s your wife think about this?”
I explained that Janet thought I was
totally delusional. Then, so as not to
make her come across as negative and
unsupportive of my goals, I had to
explain where she was coming from.
My wife and I have been together for
more than 20 years — 20 long years of
training, dieting and competing.
More important, she’s been with
me while I have suffered many serious
injuries from training and has had to
live with me while I dealt — not always
nobly or in quiet dignity — with the
painful and frustrating consequences.
Most of the injuries were to my lower
Model: John Gioffree

Jeff nodded and was quiet for a back, but I have also hurt my shoulders
minute before asking what any guy badly and torn a hamstring as well as a
with a ring on his finger would be soleus. In addition, I have chronically
curious about. inflamed elbows. You can imagine the

62 / Australian Iron Man www.ironmanmag.com.au

difficulty of being a ‘big strong guy’ had reinforced what I already knew to
who can’t use even the empty bar for be true. As the Adidas slogan used to
skull crushers — or put on his socks at say, ‘Impossible is nothing’. Our minds
times — without excruciating pain. dictate what we can and can’t achieve,
So Janet has been along for the ride and only we control our minds. If you
as I have bitched, moaned, complained convince yourself that you’ll always
and wallowed in self-pity in the wake be fat, weak and skinny — or poor
of those countless injuries over two — or that you’ll never have a loving
decades. I can completely understand relationship, guess what? That’s what
that she would not be overly supportive you’ll get. If, however, you decide to
when I announce that I am planning to master your thoughts and emotions and
add 12 pounds of lean muscle. At age 40 harness them toward doing and being
and with more than a quarter-century what it is you really want, the opposite
invested in consistent heavy training, I will happen — you’ll attract that reality.
do seem to be on a fool’s quest. Add the When it comes to the body, it won’t
history of injuries, the current bone spur go anywhere the mind hasn’t been
and arthritis in the shoulders plus the before. You don’t run the fastest race of
bum elbows, and a strong case could your life or build the phisique you crave
be made that I am living in Fantasyland without seeing it first in your mind.
Model: Derik Farnsworth

with dragons and magical fairies. People ask me all the time what the
“But you know you can do it, don’t most important part of bodybuilding
you?” Jeff asked after I had laid it all is, and they are usually puzzled when
out. “There’s no doubt in your mind.” I reply that it’s the mind. Unless you
“That’s right,” I agreed. “I know that believe in what you’re doing and that it
if I can see it in my mind as already will pay off for you with the results you
being accomplished, all I need to do was tough at first. I was in debt to my desire, you’ll never consistently train
over the next year is follow the steps eyeballs, and I was working a hundred and eat the way you need to.
to make it happen. I’m changing up hours a week. But not long after that So the next time you doubt yourself
my training to include more warming the real estate market went through or what you’re capable of, realise that
up, less stupid-heavy weight and the roof, especially around here. You you’re writing a script for your future.
better pumps. Granted, if I changed know the rest of the story.” You can choose to write an ending that
nothing about my workouts, my wife’s I did. I had no idea how much Jeff stinks, or you can write an ending that
injury prophecy would be a foregone was worth, but it was substantial. I would make any audience stand up
conclusion. I recognise that my body — thanked him for the story because it and cheer.
more specifically, my joints and tendons
— can’t take the constant pounding of
heavy weights anymore. Besides which,
my muscles seem to have adapted so
well to that type of training that they
don’t see any reason to grow. But I know
that my new strategy will succeed.”
Jeff smirked. “It’s funny. A few years
before Jared was born, I had been
working as a general contractor for
years. The money was okay, but my
wife and I weren’t living too large, and
I felt like I wasn’t doing as much as I
could in life. One night I had a dream
that I had built a ton of houses, whole
developments, and we were wealthy —
very nice home, cars, exotic vacations,
all that good stuff. I woke up the next
morning and told my wife I was going
to put everything into a new business
building houses.”
“She freaked?” I inquired.
“Of course she did. She thought
Model: Markus Reinhardt

we would be on welfare within a year.

But in my head I kept seeing that
dream, and to me it was more like a
premonition. As long as I put in the
work, I knew it would come true. It

www.ironmanmag.com.au Australian Iron Man \ 63

7 Awesome trAin insAne muscle tActics

Location: Dave Fisher’s Powerhouse Gym Torrance, California

64 / Australian Iron Man www.ironmanmag.com.au

 Awesome
7Muscle-Blasting ideas for
triggering shocking size
trAin insAne
Mass tactics
By Ben Tatar • Photography by Michael Neveux

B efore you can go more

hardcore, you have to open
your mind and psych up to
push yourself to new limits. Here
are seven ways to get into hardcore
the 135 lbs (61 kg) for one rep, have the
spotters add another 45 to each side.
Now squat the 225 lbs (102 kg) for one
rep. Keep adding 45s until you peak. If
you’re less advanced, start off with just
This technique will take your
training to new heights. You can also
use it on the bench press. Raw-bench-
press world-record holder, Eric Spoto
would bench the bar and then have
hypertrophy heaven. the bar, and have the spotters add 25- his spotters put on 135 (61), 225 (102),
pound plates to each side for each rep. 315 (143), 405 (184), 500 (227) and 600
Drop-set bench dips. Support
1 yourself between two benches
set parallel, hands on one, feet on
the other. Start with four 25-pound
(11 kg) plates on your lap. Do as
many reps as you can; each time
1Drop-set
bench dips
Each time you fail, have a
partner remove a 25 and
you fail, have a partner remove a 25, keep repping. On your last
and keep repping. On your last set set you use just your body
you use just your body weight and weight and rep out. That
rep out. That will torch your triceps will torch your triceps with a
with a killer growth burn. As you killer growth burn.
improve at this exercise, increase
the weight — go for four 35s (16
kg) and eventually four 45s (20 kg).
When you get scary strong, you can
use as many plates as possible. 

No weight to extreme weight

2 in seconds. Always perform this
exercise with three spotters. When
you squat, start with just the bar. Do one
rep, then have a spotter on each side
add a 45-pound plate. After you squat

www.ironmanmag.com.au Australian Iron Man \ 65

7 Awesome trAin insAne muscle tActics

3
lbs (272 kg). Then he’d go back down
10-minute pull-ups to 500, 405, 315, 225, 135 and the bar.
See how many pull-ups you can Now, that’s a powerful bench workout!
do in 10 minutes. If you can do 100
pull-ups in 10 minutes, challenge
yourself to see how fast you can do
100 pull-ups.
3 How many pull-ups can you do
in 10 minutes? Many people do
the standard four sets of 10 when it
comes to pull-ups. To make it more
intense, see how many you can do in
10 minutes. If you can do 100 pull-
ups in 10 minutes, challenge yourself
to see how fast you can do 100 pull-
ups. If you’re a less experienced lifter,
feel free to use a pull-up machine
for some supported assistance. You
shouldn’t perform this technique
every single week, but if you’re up to
the challenge, it’s good to try it every
so often if you dare.

4 Partials-to-full-rep bench
presses. Get on a bench press,
bring the bar down 25 per cent
of the way, and press the weight
up. Then bring down the weight
halfway, and press it up. Then bring
it down 75 per cent, and lift it again.
Follow with a full rep. Depending on
the weight, you should be able to do
two to six of these stage reps — but
always have a spotter. This tactic will
help you overcome sticking points
and shock new chest growth.
Model: Mehmet Yildirim

4
Model: Samuel Dixon

Partials-to-full-
rep bench presses
66 / Australian Iron Man www.ironmanmag.com.au
7 Awesome trAin insAne muscle tActics

Antagonist supersets. Take

5 a pair of light dumbbells — I
like 35s (16 kg) — and do incline
dumbbell presses, five reps. Then
immediately do five pull-ups. Go
back and forth without stopping
for 15 minutes. When you pass the
15-minute mark, take a 10-minute
break. Then do flat-bench dumbbell
presses with the same dumbbells
supersetted with pull-ups for another
15 minutes. Make sure you maintain
proper form and alignment. Adjust
your time if necessary. Using these
supersets, I eventually worked up to
574 reps in 30 minutes.
One-arm preacher curl drop
6 sets. Do one-arm dumbbell
preacher curls in drop-set style.
For example, start with a 55-pound
(25 kg) dumbbell, and get eight.
Immediately grab a 35-pounder (16
kg), and go for eight more. Grab a
15-pounder (7 kg) and rep out — try
One-ArM PreAcher curl DrOP
sets will chAllenge yOur bicePs
MOre thAn stAnDArD DuMbbell
curls fOr three sets Of 10.
to get at least eight. Now do the same
thing for your other arm. This will
challenge your biceps more than just
using 35-pound dumbbell curls for
the standard three sets of 10.
Close-grip bench presses with
7 boards. Load the bench press
bar to 135 pounds (61 kg) — a 45
(20 kg) on each side of an Olympic
bar. Have spotters put a large board
on your chest running vertically,
and do close-grip bench presses
for five reps. Rack the weight and
have your spotters remove the
large board and put a medium-size
board on your chest. Bench the
135 for five again. Rack it and have
your spotters put a small board on
your chest. Hit 135 for five again.
The last step is to bench the 135x5
without a board. This sequence will
challenge your triceps in new ways!
Once you get the hang of it, you can
up your poundage.
Try some of these techniques.
Have fun, kill each workout,
and grow!

6 One-arm preacher
curl drop set

Model: Tony Jones

68 / Australian Iron Man www.ironmanmag.com.au

70 / Australian Iron Man www.ironmanmag.com.au
 By Darren Burns
Photography by Darren Burns and Tcytel Lysa Thomas

DownloaD
your free
in-site app
& scan page
for viDeo

As one of Australia’s newest

pro bodybuilders, Luke Timms
demonstrates the strength of
bodybuilding in this country and
represents it on an international
scale. In this article, Darren
Burns talks to the Brisbane boy
about how he started lifting, the
importance of nutrition and why
bodybuilding in Australia doesn’t
Tyctel Lysa Thomas

get the respect it deserves.

www.ironmanmag.com.au Australian Iron Man \ 71

luke timms

IM: I really appreciate you taking

the time to talk with Australian
Iron Man. I have wanted to
interview you now for a while,
so it’s great that we finally have
the opportunity to catch up. You
have been one of the more active
Australian pro bodybuilders on
the IFBB stage over the past few
years, but for those who may not
be familiar with you, can you please
provide us with a brief background?
For example, what was it that
attracted you to weight training?
LT: I started weight training when I
was 17. I had always been athletic as a
child and came from a skateboarding
and soccer background. To be honest,
I actually got beaten up a lot when
I was younger and it all came down
to a total lack of self-confidence.
I just wanted to feel good about
myself and regain some of that self-
confidence. So I trained really hard
for the first 12 months… I trained at
home, I didn’t go out, I didn’t see my
friends, but I would still skate during
the day then train in the afternoon
for two hours at home. I did the
typical thing, spending thousands
of dollars on natural supplements
and after the first 12 months, I had
gained 11 kg of muscle. All my friends
were just blown away by what I had
achieved and it provided me with a
fantastic motivational boost. I then
started thinking that maybe I had
the potential to do really well and I
became a ‘gym junkie’ for three years
or so.

IM: Who were some of your
inspirations back in the early days
of your training?
LT: When I first started bodybuilding,
I didn’t really look at anyone and say
to myself that I wanted to aspire to
that particular look. Bodybuilding
was just something that I did more
for myself, mainly because I enjoyed
the way it made me feel about myself.
After I reached a body weight of 100
kg, I thought, ‘What am I doing to
myself? I don’t need to get any bigger
unless I am going to compete?’ I
wasn’t really too sure what got in my
head, but I decided to compete and
hooked up with Jon Davie. I also had
great support from Jo Rogers, who
helped me tremendously with my
posing. I entered my first competition,
the NABBA Southern Hemisphere
Championships, at 21 and was a clear-
cut first in the Junior division.
IM: How would you describe your
training and nutrition back then?
LT: Looking back, even in the
beginning I tended to always eat a lot
of clean food and as my body weight
increased, I just ate a little more. My
nutritional program improved as I
became more experienced about
bodybuilding and learnt what worked
for me and what didn’t. I think that in
the first few years I made the mistake
of having too many protein shakes,
as well as too many steaks. I was
under the assumption that the more
protein you consumed, the bigger
you got, but I never realised that the
body wouldn’t be able to process
all the protein and fats from the red
meat. So, each year, I was constantly
learning and becoming better
educated on nutrition. It wasn’t until
I was 19 that I felt like I was starting
to get a handle on the nutritional side
of bodybuilding. Then, six months
prior to entering my first show, I
commenced working with Jon Davie
and the difference was like night and
day. That’s when I really started to
learn about what you should be eating
when preparing for a competition.
IM: Many people begin weight
training and are quite happy to
continue to train without stepping
onto a bodybuilding stage. What
was it that drove you to compete
and then later turn professional?
LT: When I first started training and
competing, it was never my goal to
turn professional. I just really enjoyed
going to the gym, training and seeing
the improvements in my physique.
Entering my first competition was
such a euphoric feeling that after the
show was over I just wanted to get
up on stage again. I think that it all

72 / Australian Iron Man www.ironmanmag.com.au

 comes from that feeling of a sense
of accomplishment. All of the hard
work and effort that you have gone
through for the last 16 weeks, as you
walk off stage and wash the tan off
just makes it so worthwhile.

IM: What was the feeling like being

backstage at your first [pro] show
[the 2011 FitX] and seeing the other
guys getting ready and then later
standing next to Dennis Wolf?
LT: [Laughs] It was a huge wake-up
call. Backstage everyone was just so
nice to me and, at first, I really didn’t
understand why. I later understood the
reason people were being so nice to me
was that I wasn’t viewed as a threat. The
following year, no one spoke to me.
When I looked at the other
competitors backstage, I thought that
I was the best-conditioned guy there.
I mean, my glutes were tight and
most of the other guys didn’t appear
to be as hard. However, the guy who
impressed me the most was Johnnie
Jackson. He was amazing.
Then when we were called
on stage and started to hit the
compulsories, Dennis Wolf just
seemed to triple in size. It was at
the point that I realised that the pro
league is more about huge muscle
mass rather than conditioning.

IM: What type of things does Luke

Tyctel Lysa Thomas

Timms do to relax?
LT: For me, it doesn’t get much better
than spending time with Brooke and
my son. I also enjoy watching TV,
DVDs and I still watch skateboarding.
I would love to still be able to
Luke Timms snapshoT skateboard, but at my current body
weight, it just makes it too difficult.
Born: 09/08/1985 IM: We all know that hindsight is
Current residence: Brisbane, Australia a wonderful thing. Looking back,
would there be anything that you
Height: 184 cm would have done differently, either
Off-season weight: 136 kg in terms of training or nutrition?
Competition weight: 115 kg LT: Of course, every day, week,
month, contest prep, there is also
Marital status: In a relationship with Brooke Howell something that I could have done
Sponsors: Nutrition Warehouse, Muscle Meals better. I believe, however, that the
Direct, World Gym Southside, Style on Stage and most important thing is to learn from
these mistakes and ensure that you
Prepared to Win don’t commit the same mistakes the
Occupation: Personal trainer, bodybuilder next time.
Career highlights: “For me, the highlight was
IM: Some people may see the
stepping on the pro stage for the first time. You can’t lifestyle of a pro bodybuilder
Darren Burns

beat that. In my first call as a professional, I was being as just travelling the world,
compared to my favourite bodybuilder, Dennis Wolf.” magazine and endorsement
contracts, guest posings, etc.

www.ironmanmag.com.au Australian Iron Man \ 73

luke timms

Although these things may

be possible, the reality can be
very different. What has your
experience been like as a pro here
in Australia?
LT: From my experience, I don’t
believe that Australia is a very
bodybuilding friendly country.
What I mean by that is, I don’t feel
the sport is very marketable and as
a result there is not a lot of money
for the professional bodybuilders.
From my observations, it seems that
many supplement companies take
advantage of amateur athletes. As
a consequence, there isn’t much
money that goes to support those
professionals that want to take
their physique to the next level and
compete on the American pro circuit.
To be honest with you Darren, I
did enjoy competing as an amateur
much more than I currently am as a
professional. As an amateur, I could
enter the day before a show, pay my
entry fee and hand the posing CD in.
In contrast, as a professional, there
are contracts that must be signed
and there is also a great deal more
pressure. This causes a lot of anxiety
for myself and my family in order
to meet these obligations for little
financial return.

IM: How would you best describe

your approach to training? Are
you more of a high-intensity, low-
volume type of guy or do you prefer
the higher volume?
LT: I prefer the higher volume
approach and will keep going set
after set till I lose the pump in the

Luke’s comp achievemenTs

2007 NABBA Southern Hemispheres, Junior – 1st
2008 NABBA Queenslands, Open – 3rd
2010 IFBB Queenslands, Heavyweight – 1st
2010 IFBB Australasias, Heavyweight – 1st
2011 IFBB Australian Elite Pro Qualifier – 1st
(won IFBB Pro card)
2011 IFBB Australian Pro Grand Prix – 8th
2012 IFBB Australian Pro Grand Prix – 5th
2012 Luke Woods memorial trophy
(highest placing Australian pro bodybuilder)
2012 IFBB Mr. Europe Pro – 13th
2013 IFBB Australian Pro Grand Prix – 9th
Darren Burns

2013 IFBB Europa Pro – 6th

74 / Australian Iron Man www.ironmanmag.com.au


Luke’s Training
scheduLe
Monday: Back
Tuesday: Chest
Wednesday: Hamstrings, calves
Thursday: Shoulders, traps
Friday: Arms
Saturday: Quads, hamstrings
Sunday: Rest or light calves
muscle. My number-one goal is
injury prevention — I train safe. As
a professional, I can’t afford to get
injured and be out of the gym for
months. The other goals that I aim for
are muscle growth and recovery.
IM: Are there any techniques or
methods that you like to use in
order to bring up a lagging
body part?
LT: Yeah. If someone wanted to bring
up a lagging body part, one of the
things I would suggest would be to
train that particular body part after
a cheat meal or train after a rest day.
My only other advice would be to try
different things and learn what works
and what doesn’t for your body.
IM: Do you have any plans on
competing in the Australian pro
show next year?
LT: As you can appreciate, competing
at the professional level does require
substantial resources. Providing that
I am able to finance the show, then
I am looking at competing in the
Australian pro show next year.
IM: Where do you feel you need to
improve to crack the top three at
the pro show?
www.ironmanmag.com.au
IM: What advice on
supplementation would you
recommend for someone just
starting bodybuilding?
LT: My main piece of advice would
be to ensure that your protein intake
is adequate. Regularly consume
protein throughout the day, whether
that comes from shakes or whole
foods. As your body adapts over time,
I would suggest that maybe dropping
out a shake or two and replacing it
Tyctel Lysa Thomas
with a meal.
IM: Before we wrap this up, is there
anyone who you would like to
acknowledge in contributing to the
LT: [Laughs] Maybe if a weak line-up success that you have achieved so
shows up. Nah, seriously, I just really far in bodybuilding?
need to nail my conditioning and
come in as shredded. Plus, I also feel
LT: I would really like to thank my
partner Brooke, my son Cooper,
that I need a lot more muscle. I am six my mentor Jon Davie at Prepared
feet and it takes much longer for the to Win for nutritional advice, my
taller bodybuilders to gain the muscle working partner Allison Matthews,
to give their physiques that really thick my sponsors Nutrition Warehouse,
look. If a good American line-up does Muscle Meals Direct, World Gym
compete in the Australian pro show, Southside, Style on Stage with Jo
then it makes the task a lot more Rogers, who has assisted with my
difficult and I would be realistically onstage presentation and Prepared
looking at placing somewhere to Win. I have also been doing
between sixth and 10th. some photo shoots with a fantastic
photographer Lysa Tcytel, who is
IM: OK, let’s discuss your nutrition the owner of TL Photography and I
program. What would be the main would also like to mention Volkan
differences between your off- and Ash, my gym buddies.
season diet and when preparing for
a contest? IM: How can contest promoters,
LT: Obviously, I would have a lot of potential sponsors or people
carbohydrates in the off-season, as who are looking at achieving
well as a few more shakes and maybe their best-ever condition
a bit less red meat meals. Leading up contact you regarding guest-
to a show, the shakes are dropped posings, sponsorships or
from the diet and the number of personal training?
carbohydrates will be reduced. The LT: If people would like to contact
main staples in my contest diet are me, I can be reached on Facebook or
rice, kangaroo, fish and chicken. In email. My email address is
the off-season, I will have more rice, luke_yom_85@hotmail.com and
some bread and ice cream. I’m on Facebook at ‘Luke Timms
IFBB Pro’. I do really appreciate all
IM: How much of a role do you the support that I receive from the
believe that supplementation bodybuilding fans here in Australia
has had in the gains that you have and I do my best to respond to the
made? What type of supplements messages of support that I receive.
would you recommend?
LT: I believe that you can’t beat the IM: Well Luke, thanks for taking
staples, which are protein powder the time out of your busy personal
and amino acids. These are the two training schedule to talk with us,
that I never go without. I would also and from everyone here at Iron
add in greens, fish oil and vitamin C. Man, we are all excited to see you
I really believe in supplementation at your next show.
in aiding muscle repair and LT: Thanks a lot Darren, it was great
recovery, improving your immune to chat with you and I really would
system. Plus they’re great for getting like to thank Australian Iron Man for
in those extra calories. including me in the magazine.
Australian Iron Man \ 75
smart training
Grip, mass and
overload
By Charles Poliquin
Q: I can’t use heavy weights on my
back exercises compared to what
I use for pressing movements, and
it shows in my physique. Basically,
my grip wears out. Would you
recommend using straps?
A: You have the right idea: Using heavier
weights means a greater overload on
the muscular structure, and that means
greater hypertrophy. Rather than using
straps, I’d first recommend working
on your forearms and grip strength.
Performing regular grip work will enable
you to use greater loads on particularly
effective back exercises such as pull-ups
and rows.
Of course, if you add another
component to a workout — in this case
forearm and grip work — you need to take
something away. So until your forearms
start to resemble bowling pins, I would
Building your grip can improve arm symmetry
and strengthen elbow-flexion capacity for
packing more size on your upper arms.
76 / Australian Iron Man
limit your triceps and biceps work; two
exercises for each should be enough
to prevent you from losing size. In fact,
you’ll find that forearm muscles such as
the radialis contribute to elbow flexion,
which is the reason that strengthening
the forearm muscles promotes biceps
and brachialis development. Furthermore,
performing direct grip work regularly
will help pack size on the forearms and
enhance the overall symmetry of the arm.
Q: What are your favourite
supplements for muscle building?
I’m new to bodybuilding and want
to get a head start.
A: Before you head down to your
favourite health food store, try focusing
on eating clean, whole foods with
attention to getting optimal proportions
of macronutrients. A low-protein, high-
carb diet won’t do you any favours unless
you’re looking to become a contestant
on The Biggest Loser. I also believe that
you need to take a good multivitamin and
consider supplementing with vitamin D,
zinc and magnesium as well. Be that, here
are a few good supplements that I believe
will give you the most bang for your buck:
BCAAs and leucine. Leucine can
increase protein synthesis by as much
as 145 per cent when you take it after
strength training. Although leucine is the
branched-chain amino acid responsible
for activating mTOR, the primary
muscle-building pathway in the body,
supplementing with leucine alone is not
the best plan.
It’s better to take leucine-enhanced
BCAAs — more specifically, BCAAs with a
4-1 ratio of leucine to valine and isoleucine
— because that formula has been shown
Neveux \ Model: Skip La Cour
www.ironmanmag.com.au
to be most effective for muscle building.
When leucine intake is out of balance
with the other BCAAs, it can lead to an
imbalance in the blood amino acid levels,
which reduces the anabolic response.
The benefits of leucine-enriched
BCAAs include less muscle damage,
less pain from training, greater time to
exhaustion on all-out exercise tests and
greater muscle growth.
Creatine. This is the most researched
performance-enhancement aid available.
It’s your primary fuel for explosive, high-
intensity exercise, and supplementing
with creatine has been shown to double
muscle gains. In fact, one review found
that athletes gained an extra two-to-four
pounds (0.9–2 kg) of muscle during four-
to-12 weeks of training.
Beta-alanine. Beta-alanine is stored
in the fast-twitch-muscle fibers as
carnosine, and that helps the muscle
contract with more force and prolongs
peak performance. Another reason that
beta-alanine enhances performance is
that carnosine helps stabilise muscle pH
during exercise by eliminating excess
hydrogen ions that make your muscles
burn and ultimately fatigue.
Carnitine. Carnitine has been relied
on for years as a nutrient that can help
decrease bodyfat; however, most studies
have supported peripheral mechanisms
for improving body composition. For
example, we know that taking carnitine
can increase blood flow, leading to
greater muscle recovery and growth,
since more nutrients and hormones are
getting to the muscles. Research also
shows that carnitine raises testosterone
as well as IGF-1.
Q: What is your opinion of good
mornings? I understand they’re
bad for the back.
A: What I find interesting is that many of
the trainers and health-care professionals
who condemn the good morning have
no problem recommending seated back
extension machines! What is a seated
back extension except a good morning
performed with a machine? So let’s begin
by asking whether a seated good morning
is a bad exercise.
The seated good morning is performed
on a bench (usually the edge of a bench
press bench), with the bar held high
on the shoulders. While maintaining a
neutral spine, you lean forward as far
as is comfortable. It should be noted
that sitting increases the compressive
forces on the spine, so this variation is
not normally recommended if you have
lower-back issues. Also, you should never
www.ironmanmag.com.au
perform it by holding the bar in front of
The good morming is a good
your shoulders, because trying to hold the
supplemental exercise. It builds
bar on the clavicles in that position places
the lower back and improves hip-
tremendous strain on the rhomboids and
extension power.
rotator cuff muscles.
If you’re a powerlifter, the good
morning is a good supplemental exercise
— and not just for the deadlift. Modern
squatting methods rely more on hip
extension than knee flexion, and the good
morning is a great exercise for the glutes;
the erector spinae, or lower-back muscles;
the hamstrings and the adductors. With
the change in squatting technique,
however, powerlifters tend to perform
it with a wide foot stance, which more
strongly involves the adductors, and hold
the bar lower on the back.
For the deadlift, many powerlifters
find that working good morning is
more comfortable than doing deadlift
variations. The good morning begins
Neveux \ Model: Idrise Ward-EL
from a position of advantageous
leverage, as opposed to the deadlift,
which begins from a position of
disadvantageous leverage. The
good morning also involves a
countermovement and starts with
an eccentric contraction, as opposed
to the deadlift, which begins with a other exercises for the glutes and lower-
concentric contraction. back muscles. The tri-set uses a variety
No discussion of the good morning of repetition protocols to exhaust all
would be complete without mentioning available motor units. Here’s the program:
’59 NABBA Mr. Universe Bruce Randall,
who performed a rounded-back version A1) Standing good mornings, 4/0/2/0
that was like a regular good morning tempo, 4 x 6-8, rest 10 seconds
but with a rounded back. Due to the A2) Romanian deadlifts, 4/0/2/0
high levels shearing stress on the lower tempo, 4 x 8-10, rest 10 seconds
spine, I cannot recommend the rounded- A3) Reverse hypers, 2/0/X/0 tempo,
back movement. That said (and you can 4 x 15-20, rest 120 seconds
find numerous photos on the Internet
of Randall performing the exercise), The good morning has largely been
Randall had a best result in this exercise forgotten, but that doesn’t change
with 685 pounds (311 kg)! the fact that it still has considerable
One seldom-used variation of the good value. Consider all the advantages of
morning is the good morning jump squat. performing each of the above variations,
As opposed to the conventional jump and choose the one that will help you
squat done with a barbell, this variation achieve your goals.
most closely approximates the motion
used at the finish of the power snatch Charles Poliquin
and power clean. You perform a good is recognised as
morning in the regular fashion, but then one of the world’s
you jump up at the finish, landing with most successful
bent knees. The jump enables you to strength coaches,
increase lifting speed dramatically during having coached
the extension, thus developing explosive Olympic medalists
strength. Don’t use this variation if your in 12 different sports, including the
goal is to develop muscle. Also, this U.S. women’s track-and-field team
exercise requires considerable skill to
for the 2000 Olympics. He’s spent
master. Perform it only with relatively
years researching European journals
light weights.
and speaking with other coaches and
For athletes who want to improve hip-
scientists in his quest to optimise
extension strength quickly, I recommend
training methods.
a tri-set consisting of good mornings and
Australian Iron Man \ 77
Metabolic
PaNDeMic
RebuilDiNG YouR MetabolisM
T o wrap up this series on
metabolic damage, suppression
and adaptation, let’s review the
physiology of metabolism and outline
some strategies. Keep in mind that
my goals when helping people lose
body fat are to keep their metabolism
as high as possible and retain as
much muscle as possible during the
process and through the transition to
a normal food intake, not for them to
regain body fat.
The controversy surrounding
diet methodology and metabolic
suppression has two components.
Some people experience metabolic
slowdown to the extent that they
simply can’t lose body fat — progress
grinds to a halt. Secondarily, with a
suppressed met rate, fat regain is a
real problem.
Here’s what we know so far from
the first two articles in the series:
• Metabolism is genetic and system participation.
governed by body type, a.k.a.
somatotype.
• Metabolism can be pathologically surrounding metabolism is mere lack of
hormonally suppressed — in about
five per cent of the population.
78 / Australian Iron Man
• The process of dieting and
becoming leaner does reduce the
metabolism — it’s normal — but
we need to take care not to go
beyond normal decline.
posted online: “I don’t get it — when
I increase food, I gain weight.” Really?
Maybe that explains the new research
pointing to a 50 per cent obesity rate by
2030 — we’ve just forgotten that food
• We need to increase food intake contains calories.
slowly after dieting so that body Kidding aside, that questioner
fat increase can be minimised or has bought so far into the eat-more-
avoided completely, allowing the to-lose-weight fantasy she can’t
met rate to increase gradually. conceive of an objective scenario that
• Calorie-need suggestions vary would lead to eating less. She doesn’t
widely — pay attention to your understand that her line of reasoning
body, not a standardised chart. applies only to those who are in severe
Recall that acute metabolism is metabolic shutdown due to being in
studied in specific phases, such as a starvation state at near-death levels.
the fed state, the early fasting state (or We can’t look at people who can eat
postabsorptive state), the fasting state 6,000 calories a day and consider
and the starvation state. Metabolism ourselves to be undereating when we
of carbohydrates, lipids and proteins gain weight on 2,200 — or 1,600 —
changes in each state. The roles of calories. Genetics, people, genetics.
specific organs change during each Keep two opposing goals in mind:
state. Hormone-specific action losing body fat and not slowing
changes in each state, as does energy metabolic output. We want the best
of both worlds, right? Metabolic
The metabolism is dynamic. slowdown is normal, but we should
Much of the controversy work hard to mitigate it. Pathological
suppression is unnecessary and
understanding — lack of physiological generally occurs when you try to lose
knowledge. Recently, I read a comment too much too fast, eating too little
www.ironmanmag.com.au
 By Joe Klemczewski, Ph.D.
Photography by Michael Neveux

www.ironmanmag.com.au Australian Iron Man \ 79

Metabolic daMage pandeMic

food or doing too much training —

commonly at the same time!
The opposite of dieting, or risking
suppression, is eating, of course. And
we have to keep eating. Every time
food goes down the hatch, we enter
the “fed state,” and the anabolic and
metabolic processes are set in motion
due to the acute actions of hormones
like insulin. As a matter of fact, there
are very fast effects of insulin as well
as fast, slower and slowest actions
— literally the metabolic categories.
They all promote an increase in
metabolism and anabolism but at the
expense of fat loss.
If you’re moving your body into
storage mode — even just storing new
glucose in the liver or muscle tissue
— you’re inhibiting enzymes and
hormones that could be triggering fat
use and loss. Again, we want the best
of both worlds, but too often we range
from one extreme to the other. In the
middle is where we can situationally
accomplish the goal. The tortoise
beats the hare this time too.
On a side note, it is the long-term
(days later) effects of insulin that
promote the most growth. Dieting We need to increase food intake slowly after dieting so that body fat intake can be
on extremely low levels of carbs and minimised or avoided completely, allowing the met rate to increase gradually.
expecting occasional higher surges
of food to spare muscle and keep the
metabolism high doesn’t work as body environment is signaling low
well as maintaining a more moderate insulin activity, it will acutely slow
baseline of carbohydrates. the metabolic rate at the cellular level
During the postabsorptive phase and proportionately continue as long
of the feed-fast cycle, circulating as the fasting state lasts.
glucose declines, the body starts Of course, that’s how body fat
using liver glycogen, and free fatty loss is maintained, but if you cross
acids rise in the bloodstream — you the line into unnecessary metabolic
start using body fat for energy. Even suppression, not only will you suffer
muscle tissue switches over to using slower rates of fat loss and be forced
fat for energy vs. glucose. Life is good! to eat less food to achieve it, but
As glucose deprivation is extended, you’ll have a much greater chance
fat use continues and ketones are of regaining body fat with a slowed
oxidised at greater rates for energy — metabolism. Tortoise and hare.
still a relatively good thing for fat loss, The best way to walk that fine line
but if taken too far, it starts increasing is to target meals well with the food
the risk of muscle loss and metabolic intake that you have. For example, we
decline. Again, the conundrum of know that at rest, even with decent
speed vs. consistency — fat loss vs. protein intake, two-to-five per cent
metabolic and muscle preservation. of energy used comes from protein.
I keep mentioning muscle During intense exercise the usual five-
preservation because if we’ve moved to-20 per cent of energy used from
past postabsorptive-state levels carbohydrates can increase in volume
of insulin, through fatty acid and by 20 times, increasing the percentage
ketone use, the use of protein for substantially as well. As fat use at rest My goals when helping people
energy increases. The metabolism drops from providing 80 to 90 per lose body fat are to keep their
cent due to glucose and glycogen use metabolism as high as possible and
is going to suffer, and muscle loss is
retain as much muscle as possible
probable. The body wants to preserve and those carb sources are depleted,
during the process and through the
muscle as an essential tissue, but we lose our buffer against using
transition to a normal food intake,
metabolism is very adaptive due to skeletal muscle protein as a greater not for them to regain body fat.
changing needs — survival. If your percentage of energy.

80 / Australian Iron Man www.ironmanmag.com.au

 F1NUTRITION.COM.AU
BEST wOmENS PROTEIN REDUCE BODY FAT BEST TRAINING PROTEIN
LOW FAT LOW CARB LOW CAL ACETYL L-CARNITINE HCL 100% HYDROLYSED WPI

Best taste! Keeps you

Strongest fat burning amino acid PUREST AND FASTEST
feeling full for longer
7 GREAT FLAVOURS 3 GREAT FLAVOURS PROTEIN AVAILABLE
26 servs/400g $24.95 75 servs/150g $39.95 1kg $69.95 3kg $149.95

BEST DAILY PROTEIN ENERGY ENDURANCE INCREASE STRENGTh

SUSTAINED RELEASE PUMP PERFORMANCE AND ENDURANCE
Now in
Now in 100% All sensational
Fantastic Natural Strawberry
Watermelon Orange Flavour
& Pineapple & Lemon Another
Flavours Flavours F1nutrition
Awesome Sweetened exclusive
Taste! With Stevia

Increase daily protein intake No water retention,

and post workout recovery Unique BCAA & N.0. formula loading or cycling off
7 GREAT FLAVOURS 4 GREAT FLAVOURS Kre-Alkalyn® Creatine
1kg $49.95 3kg $99.95 600g $49.95 1200g $89.95 150g $39.95 300g $69.95

BEST BEFORE BED ExTREmE GROwTh AND BEST CARB LOw GI

100% MICELLAR CASEIN RECOvERY- LOwER BODYFAT ZERO SUgAR NO FAT

Look Sleep like

and feel a baby
10 years grow like
younger a weed

Highest and the slowest 100% PURE COLOSTRUM

absorbing protein available Get bigger and recover faster
Proven increases in GH and IGF-1
3 GREAT FLAVOURS Improves sleep immunity digestion without putting on fat
1kg $59.95 3kg $139.95 500g $59.95 900g $99.95 2kg $34.95 4kg $64.95

and get expe rt advi ce

See full rang e of F1 Nut ritio n prod ucts
yday at Mr Vita min s
from F1 spec ialis ts betw een 12-3 pm ever

Superstore Ph (02) 9415 2866

324 Victoria Avenue Chatswood
Warehouse Store Ph (02) 9411 4222
394 Victoria Avenue Chatswood
Metabolic daMage pandeMic
Even in a low-calorie state, if
you prioritise nutrition around
your training, you’ll avoid turning
an ordinarily catabolic process
into a muscle meltdown. Focus on
preserving amino acids by prioritising
carbohydrates in a preworkout snack,
and if you’re lucky enough to be able
to afford more after training, that’s a
very close second position for carbs in
meal planning.
It’s worth mentioning that your
body is so good at adaptation that
endurance athletes show greater
rates of fat use as energy sources and
greater glycogen stores. The body
primes itself for action. Ironically,
endurance work keeps getting pushed
down the list in terms of important
training forms by opinion leaders
in the fitness industry. Certainly, if
your only goal is to carry as much
muscle as possible, the catabolic
aspects of aerobic training have to be
considered, but if you want muscle,
athleticism and a perpetually leaner
body, digging into the aerobic energy
system can be worthwhile.
The metabolic “damage”
conversation should never be
without an overtraining spin. If
people are eating far too little,
they’re usually training far too
much. The greatest threat of out-
of-control activity levels is chronic intervals with the claim of more fat
cortisol and adrenal fatigue. Energy
will plummet and even resting
metabolic rate will fall — but don’t
confuse that with training in the
proper environment of having
enough food to support it. I know
we’re all over the first-thing-in-the-
morning fasted cardio, but let’s look
at the entire spectrum of energy use.
Morning cardio was popularised days — after the higher-intensity documenting progress so that you
because when you’re in a fasted
state, virtually all of the energy used
in low-intensity activity will come lower-intensity cardio is useless? composition levels.
from fatty acids. That activity level
is noted by a 25 to 30 per cent VO2
max training output. Of course, with
a low intensity level, even though
most of the energy comes from fat,
it’s still a low level of energy. If you
boost output up to around 60 per
cent of VO2 max, almost half of the
energy will come from carbohydrate
metabolism, but even at a 50 per cent
reduction of fat as energy used, it still
equates to more fat used due to more
overall energy. At around 85 per
cent of VO2 max almost all energy
used is from carbs. So why the recent
turn to all-out, short-burst cardio points to remember:
82 / Australian Iron Man
Dieting on extremely
low levels of
carbs and
expecting
occasional higher
surges of food to
spare muscle and
keep the metabolism
high doesn’t work as
well as maintaining
a more moderate
baseline level of
carbohydrates.
used? A few reasons actually, but the
glycogen used will be replaced after
training instead of being used as
energy, which leads to greater fat loss
later in the day.
As the body returns to using
almost all fatty acids for energy
at rest, the metabolism has been
throttled higher for hours — even
cardio. You’re simply using more
calories every day. Does that mean
Hardly. You’ll still burn body fat, just
at a slower pace. As long as you’re
not overtraining and exhausting
yourself — and you’re not using it to
replace the higher-intensity work — certainly doesn’t end the conversation.
it’s a net increase in calories and fat
used. If you force too much of both,
however, you’re back to adrenal
fatigue and the ill effects of chronic,
systemic cortisol release.
So how do we prevent metabolic
suppression? How do we fix
it? How do we rebound from
a healthful dieting experience
without a massive fat regain? Some
We can’t look at people who
can eat 6,000 calories a day
and consider ourselves to be
undereating when we gain weight
on 2,200 calories—or 1,600 calories.
Genetics, people, genetics.
• Take your time — don’t diet on too
little food.
• Maximise carb intake by
fortifying workouts.
• Use high-intensity cardio and
lower-intensity forms if you
have time.
• Don’t overtrain.
• Be disciplined with gradual food
intake increases after dieting,
can establish metabolic needs
along with your changing body
And that, my friends, concludes
this series on the flaming metabolic
‘damage’ controversy. I covered a
couple of facets of the topic, but it
I hope you understand a little more
about how the metabolism works and
what you can do to protect yours.
Joe Klemczewski, Ph.D. is a
former World Cup bodybuilding
champion who helps bodybuilders,
figure competitors and weekend
warriors achieve their best
condition through his online
‘Perfect Peaking’ program.
www.ironmanmag.com.au
 Y
Your one-stop-shop for supplements
a
and sports nutrition products.
Best brands. Best prices. Best advice.

Sports Advisors and Nutrition

Specialists in-store every day
Get the right advice on:
How to achieve your workout and fitness goals
Weight Loss or Weight Gain
Shredding or Bulking
Leaning or Loading
Workout Recovery
Nutritional supplements for fast results:
Pre-workout
Post-workout
Intra-workout

Complete range of health foods

and supplements including
Workout and bodybuilding supplements
Weight loss supplements
Vitamins & Minerals
Protein powders and bars
Specialised supplements for men and women
Vegan and vegetarian supplements

0
First 10ers
custom is ad
in th
to bring ive a free
e
will rec ag valued
ct b
produ 150rrp*
at $
...PLUS MANY MORE BRANDS IN-STORE!

Visit our brand new Sportss store wit

th tthe
with he most com
comprehensive range of sports products in Australia
*Free product bag for first 100 customers who purchase of over $99.00 in one transaction. While stocks last.
’s be st pr ic es
We ai m to of fe r Au st ra lia d th at ’s tr ue sa vin gs !
an d be st ad vic e an
Superstore Ph (02) 9415 2866
324 Victoria Avenue Chatswood
Warehouse Store Ph (02) 9411 4222
394 Victoria Avenue Chatswood
Sign up for latest nutrition and health news, special offers and events at MrVitaminsNews.com.au
MUSCLE AND POWER
How to prevent
muscle cramps
By Ben White, IFBB Pro
Q: I’m 16 years old, I play basketball,
and I have a lot of problems with
cramping. How can I prevent muscle
cramps by modifying my diet?
A: Muscle cramps are usually caused
by a deficiency of sodium, potassium
or magnesium. You could add more
salt to your diet (which does not cause
atherosclerosis, despite popular belief
to the contrary; read the research), eat
more grass-fed organ meat and eat more
cruciferous vegetables, such as cabbage
and kale, which are high in potassium and
magnesium. You could also add cacao — a
high percentage dark chocolate, 80 per
cent or higher — to your diet.
In addition, try to remove anti-nutrients
— compounds that interfere with the
Muscle cramps are usually caused by a deficiency
of sodium, potassium or magnesium.
84 / Australian Iron Man
absorption of nutrients — from your diet
by eliminating grains. If you’re concerned
about depleting your glycogen stores
from heavy athletic output due to lower
carbohydrates, then eat more starchy
tubers or possibly keep rice in the mix.
Q: If my calves are tight, how should I
stretch them out?
A: There are a lot of problems with
this question. It presupposes that 1)
there is a mechanical or performance
problem, 2) you know what the problem
is, and 3) ‘stretching’ your calves is the
solution to your mechanical problem.
The very frame of stretching is the
problem to begin with. What matters is
human movement.
Are you moving the way you should be
— i.e., with optimal biomechanical efficiency
and force production? If not (and likely
you’re not moving with optimal efficiency),
then can you identify the missing
mechanic? If so, can you identify the
physiological source of the problem? What
matters isn’t flexibility, it’s movement.
Don’t mobilise or stretch your
calves. Instead, mobilise the desired
movement pattern.
That said, if you really must stretch
your calves, then your stretching should
elicit a measurable and observable
change immediately after execution. A
good rule of thumb is a minimum of two
minutes under tension to get that result.
I recommend checking out Kelly Starrett
Photo courtesy of MHP \ Model: Ben White
www.ironmanmag.com.au
MUSCLE AND POWER
at Mobilitywod.com for a fuller picture of
stretching basics, as there is insufficient
space here to cover it.
Q: Are whole foods better for me than
supplements? If so, why?
A: The word supplement derives from
the Latin supplere, meaning to ‘fill up’
or ‘complete’. The inherent meaning of
supplement is that it is an augmentation
of your diet, not a replacement.
The overwhelming majority of your
nutrition should come from food. Any
holes there should be plugged with
quality supplements — they will serve
as nutritional ‘insurance’. Examples
of useful supplements include a
multivitamin, whey protein, BCAAs,
creatine, glutamine and ZMA.
I use all of the above kinds of
supplements — but never at the expense
of proper whole foods.
Q: Should basketball players do
strength training?
A: All athletes should strength train.
Strength is the single most general
physical adaptation, and it elicits
desirable performance adaptations in
virtually every other domain. It is the
single greatest predictor of longevity
and has enormous health benefits from
the psychological to the physical that
86 / Australian Iron Man
are far too long in number to list
here in full.
Virtually everyone can and
should be stronger. It simply makes
you better at life, so much so that
you would be a fool to abstain.
Our bodies are evolutionarily
adapted to a physically demanding
environment and lifestyle, which
required significantly greater athletic
performance and strength merely for
plain survival than our life today.
In our modern environment those
demands are absent — though our
physiology hasn’t kept up with the
environmental and lifestyle changes.
Thus, our biological need for regular and
progressive exposure to the hormonal
stressors of heavy external load bearing
remains with us. It is simply essential
for basic human functioning at anything
approaching biological normalcy.
Translation: Your body wants and needs
to lift weights in order to function
optimally because it is adapted to an
environment that required it.
Q: I’ve been going to boot camp training
once a week to help with my full-body
fitness, but it’s pretty hard. Is that type
of training bad for bodybuilders?
A: It is true that a boot camp can be too
hard; however, it is also possible that
Neveux \ Models: Ian laurer and Antjuane Sims
Your body wants and needs to
lift weights in order to function
optimally. Virtually everyone
can and should be stronger.
you are being a bit of a wimp! ‘Too much’
can be pushing a highly conditioned
athlete to rhabdomyolysis, where muscle
breaks down rapidly. Obviously, that’s not
something you should be seeking. On the
other hand, you have to push yourself
hard to elicit any new physiological gains.
If you haven’t done any physical
activity greater than bench pressing and
doing curls in your ‘bodybuilding’ training,
you should probably stay away from boot
camps until you’ve upped your cardio and
done some cross-training in the gym —
including full-body exercises in a circuit
progression.
Once you build a good base of strength,
endurance and the ability to push yourself
hard, you can jump into these the boot
camps with confidence.
Ben White won
his first IFBB
professional
bodybuilding
contest, the
Tampa Pro, in
2010. He is also
a champion
powerlifter and frequently
competes in the World’s Strongest
Bodybuilder contest at the
Olympia. His best competition
bench press is 711 lbs (323 kg).
www.ironmanmag.com.au
 superhero shoulders
MikE O’HEaRn knOwS HOw tO
bUild cannOnball dEltS faStER
tHan a SPEEding bUllEt
By David Young • Photography by Michael Neveux
I n the dark of the early morning,
while mere mortals are still rolling
over in bed, Mike O’Hearn is
preparing for battle. It’s a choice he
makes, and it fuels his drive. Mike
knows instinctively that you have
to put it all on the line to achieve
anything worthwhile. His mission is
to destroy his training partners. He
expects them to destroy him, and that
thought causes him to breathe fire.
It’s simply not going to happen. Not
today. Not ever! His mind is made up.
He’s already declared victory, and he
hasn’t even left his house yet.
You may ask, What is Mike’s reward
for his victory over the evils of the world?
Superhero status reserved only for those
willing to pay the price and step into
another level of belief. Mike comes to
88 / Australian Iron Man
the aid of those who cannot fight for
themselves, the underdogs of the world.
He holds the weight of the world on his
shoulders, and those shoulders must
unleash his hardcore, brute power.
“Look,” Mike insists, “everyone has to
find a deeper reason for training hard,
following a good eating plan and getting
into shape. If you do it ‘just to get in
shape,’ that’s not enough to push through
the pain. It’s not enough to keep your
eating strict; it’s not enough to add more
weight to the bar even when you think
you’ve already reached your limit.”
He gets louder as the seriousness in
his voice intensifies. “There has to be
something more that deafens anything
in your mind that’s contrary to your
most desired result. That’s my advice
to people — find a deeper meaning.
DownloaD
your free
in-site app
& scan page
for viDeo
You’ll never know what you’re capable
of until you decide to push yourself
beyond what you previously thought
was your limit. You can dig in or cave
in; I choose to dig in, and I’ll push you
to do the same.”
DY: Imagination alters fact. So I
ask, What’s first on the agenda for
shoulders, Mike?
MO: Warm-ups — lateral raises.
Nothing heavy. I’m just trying to get
some blood into the shoulders and
sweep away the cobwebs. Keep an eye
on form, get your elbows up high, and
focus on the medial delts. Take the
weight up, and squeeze it a little bit at
the top. Your shoulders, elbows and
dumbbells should all be parallel to the
floor at the top.
www.ironmanmag.com.au
www.ironmanmag.com.au Australian Iron Man \ 89
superhero shoulders
“If I don’t use plates,
I’ll grab a pair of heavy
dumbbells and do
alternate front raises.”
DY: Time to get serious?
MO: Yup, time to draw the line in
the sand. This is what we came to do.
Let’s battle. The enemy is facing us.
Put it all on the line for front shoulder
presses. Sometimes it’s a machine
like Hammer Strength; sometimes it’s
a bar or dumbbells. The idea is this:
Focus on the front delts, and keep the
elbows forward. Push like you’re lifting
a massive building off someone who’s
stuck underneath and saving his life. Put
everything into it — everything!
90 / Australian Iron Man
“Power bodybuilding is
about maintaining
strength and muscle as
you get lean by dieting.
It’s the only way I’ve
found to do that.”
Front shoulder presses:
135 lbs (61 kg) x 10 reps
225 lbs (102 kg) x 8 reps
275 lbs (125 kg) x 6 reps
315 lbs (143 kg) x 5 reps
365 lbs (165.5 kg) x 7 sets x 4 reps
DY: That’s tremendous weight you
handle. What about people who are
in their 40s and 50s?
MO: Do people stop playing
because they’re getting old, or
do they get old because they stop
playing? Look, I’m better now than
I was last year, and I’ll be better
next year than I am now. With that
in mind, people should use what’s
heavy for them, not what’s heavy
for me. When people follow my
‘Power Bodybuilding’ the way I laid
it out, they find that it works. What
www.ironmanmag.com.au
 “Warm-ups — lateral
raises. Nothing heavy.
I’m just trying to get
some blood into the
shoulders and sweep
away the cobwebs.”
keeps me strong and injury free is
the power. I believe the structure
of a healthy person remodels itself
over time to become stronger as
he or she adapts to the increased
resistance. Your body will adapt to
the power, and your bones, joints
and ligaments will become stronger.

DY: So, presses done.

What comes next?
MO: Now it’s on to upright rows. I
perform this exercise with a wider-
than-shoulders grip. Sometimes it’s
a bar, and sometimes it’s lying down
on a low-pulley-row machine or with
dumbbells. I like the bar, but some
people use the machine for less stress
on the lower back.

DY: What’s the prescription for sets

and reps?
MO: Warm-ups 135 (61) x 10 reps,
then 185 (84) x 10 reps. Work sets
are 3 x 10 reps with 225 pounds (102
kg). Pull like you’re lifting someone
to safety and you’re the only hope
for survival!

DY: I got it. Bring on the next

assault weapon.
MO: Plate raises to the front. I grab two
45-pound (20 kg)plates, hands even,
and hold the plates even. Then I take
them from my hips, elbows tucked

www.ironmanmag.com.au Australian Iron Man \ 91

superhero shoulders

underneath me, and raise them all the

way above my head. Three sets of 15
reps does the deed. If I don’t use plates,
I’ll grab some heavy dumbbells and do
alternate front raises.

DY: Side delts next?

MO: You’ve got it. It’s time for
capping the delts with seated laterals.
It’s very easy to swing in this exercise.
We don’t want that. Use strict form.
Reduce the weight if you have to in
order to avoid swinging. Do three
sets of 10 reps. I use 60-pounders on
this one. Now it’s on to rear delts.

92 / Australian Iron Man www.ironmanmag.com.au

Get iRon MAn anywhere

the latest supplement news you can use

Diet and coMplete Mass-buIldInG
nutrItIon Info workouts that work
to Get you exclusive australian material:
rippeD profiles, show reports and more
motivational photos how to lIve the
anD viDeo clips bodybuilding lifestyle

check out the Iron Man

MobIle websIte. Go to
ironmanmag.com.au Get the FREE app for iPad® by searching for
AustRAliAn iRon MAn MAGAzinE
superhero shoulders

“Put it all on the line for

front shoulder presses.
Push like you’re lifting
a massive building off
someone who’s stuck
underneath and saving
his life. Put everything
into it — everything!”

94 / Australian Iron Man www.ironmanmag.com.au

superhero shoulders

“on [shrugs] do as many

warmups as you need, and work
your way up. I do six sets of 10
reps. That’s it for shoulders.”
“I perform [upright
rows] with a wider-than-
shoulders grip. Pull like
you’re lifting someone to
safety and you’re the
only hope for survival!”
DY: Dumbbells or machine?
MO: Dumbbells. Take a bench,
and put it at a 45 degree angle. Lie
facedown. Raise the dumbbells to the
sides and slightly behind you. On this
exercise you can use a lot of weight. Do
four sets of 15 reps. I use 85-pounders
(38.5 kg).

DY: Anything else?

MO: Traps — barbell shrugs. On this
exercise do as many warm-ups as you
need, and work your way up. I do six
sets of 10 reps––up to 600 pounds (272
kg). That’s it for shoulders.
We can’t forget abs though. I train
them every day, five sets of 10 reps
on full situps with a 45-pound (20
kg) plate.

DY: Where does power odybuilding

come in?
MO: Power bodybuilding is about
maintaining strength and muscle as
you get lean by dieting. It’s the only
way I’ve found to do that.

DY: What about powerlifting suits

— bench shirts, squat suits, and
the like?
MO: I don’t use them. If I go into
battle on the ‘Gladiators’ set, I can’t
use that stuff. In a real fight you don’t
get any help. I go into the gym to do
battle. Remember, I said the body
adapts because it has to.

DY: The body becomes its function;

it’s forced to in order to survive — I
get it. The entire process is made
up of sets and reps over time. The
reps we need — the growth reps —
they’re at every bench, pulley, bar,
exercise. You’ve got to be willing to
find that last bit of fortitude to grab
that rep and let your body adapt
because of it.
MO: You’ve got it!

96 / Australian Iron Man www.ironmanmag.com.au

Story Heading

As many of you may know, I am an accredited

dietitian, as well as a natural bodybuilder and
sports model. My health and fitness dreams
are coming true this year with my team
selection to compete in the Musclemania
and Fitness America Championships in
Las Vegas following my strong showing
at the Asia Pacifics. In this article, I will
share with you a few of my secrets to
help bring you one step closer to the
achievement of your greatest goals.

By Mark Robinson

98 / Australian Iron Man www.ironmanmag.com.au

 i will firstly remind you of the
core personality traits necessary
for reaching your full potential
in a sport that is not for the light-
hearted. Secondly, I will declare
the scientific facts on supplements,
and lastly, I will provide
recommendations for big-match
temperament peak performance.

Mindset
Competitive natural bodybuilding will
test the strength of one’s personality
to the point that it may become the
difference between a podium finish
and a seat in the audience pondering
what could have been. Acknowledge
the importance of these four traits and
rep them out daily:
• Commitment or ‘a pledge to do’,
which requires correct
alignment of your thoughts,
actions and habits.
• Dedication or ‘complete and
whole-hearted devotion’ to the
eventual achievement of a goal.
• Self-discipline or ‘training and
control of oneself and one’s
conduct, desires, emotions,
and actions’.
• Integrity or ‘practising honesty
in all dealings’, which essentially
evaluates your performance in
the above three traits, i.e. have
you been honest to yourself and
fans in your level of commitment,
dedication and discipline?

nutrition and
suppleMentation
Now we are ready to delve into
nutrition and supplement talk. As
a dietitian, of course I first and
foremost declare that what you
choose to eat day in and day out
will distinguish your physical
appearance — perhaps to a
degree of 75 per cent. The
remaining 25 per cent you
have to work with is then
split between your training
methods and levels of daily
activity, genetic make-up
and supplementation.
Yes, I 100 per cent believe in
the theoretical role of protein
powders to aid muscle growth
and repair while also providing a
lean, convenient snack. However,
my research this year has taught
me a great deal about assessing
Luke Marsden

the true quality of protein powders

and so I encourage you to use the
following evaluation criteria to

www.ironmanmag.com.au Australian Iron Man \ 99

SecretS to fItneSS SucceSS

ensure you are getting the most out

During the 30 minutes
of your WPI: that follow a well-
• Is your whey protein a byproduct of trained muscle pump,
cheese? If so, it has gone through a the quantity of protein
process of heating and denaturing, that your muscles
which can sadly change the natural can absorb is actually
properties of your whey powder greater, so get your
and be the cause of your bloating WPI in ASAP.
and discomfort.
• What is the chemical index value
of your whey protein? This is an
indication of the
degree of muscle
absorbability.
• What is the
strength of
the amino
acid profile,
particularly
that of leucine
— the branched-
chain amino acid
most responsible
for muscle size?
• Are there any added
‘fillers’ — such as
flavours, sweeteners,
preservatives — listed
in the ingredient
list? These might be
diluting the protein
content and thus
lowering the per cent
of actual whey protein.

Carbs
Moving on to carbohydrates. Be
your own judge of the quantity,
timing and type of carbohydrates
you are consuming and distinguish
whether or not your patterns of
carbohydrate usage are aligning
with your goals. Of course, its
primary role is to provide energy
in the form of readily available
blood glucose or stored muscle
and liver glycogen.
Glycogen stores enable the muscles
to preserve their size and grow further
without risking amino acid catabolism
during training. Thus, carbs can play
an important role in our muscle-
building capacity. So, which are the
best sources of carbs then?
Glucose- and dextrose-type sugars
can be beneficial, as they conform to
the gluconeogenesis pathway — the
uptake of sugar from blood to muscle
for energy storage as muscle glycogen.
However, you should be aiming
to avoid fructose (fruit sugar and
Luke Marsden

corn syrup) and lactose (milk

sugar), as, for the most part, these
sugars do not make their way into

100 / Australian Iron Man www.ironmanmag.com.au


Before you train your body,
train your mind to get yourself
into the right headspace.
mylifeimagery.com
muscles for stored energy, but
rather just accumulate in the blood
and may convert to fat cells during
periods of underactivity.
Get the most from
your workouts
Let’s combine what we now know
about nutrition and supplements
into a practical example of how
to get the most out of your next
training session:
• Two hours prior. Consume a meal
equal in carbohydrate and protein
ratios to ensure sufficient strength and
sustained energy. Choose complex
carbs low in sugar but high in their
ability to store energy as muscle
glycogen. Examples include: oats,
brown rice, sweet potato, pumpkin
or corn. Choose a convenient, easy-
absorbing source of protein, such as
a non-denatured WPI shake or a few
eggs or can of tuna.
• 20 minutes prior. For quick release
energy, consume a simple sugar, like
glucose gel or even a couple of red
frogs. If you are planning on training
for more than an hour, a stimulant
like caffeine can aid in buffering
lactic acid accumulation and
therefore delay the onset of fatigue.
Furthermore, the use of a fat burner
like acetyl l-carnitine can enhance
performance and results.
• During. Consume BCAAs for quick
muscle absorption and strength
to eliminate any risk of muscle
catabolism. Again, if training
in excess of 90 minutes, then
electrolytes (Mg, Na, K+) may aid
hydration and prevent cramping.
www.ironmanmag.com.au
ALL Natural
Ingredients with
NO artificial
flavours,
sweeteners,
colours or
preservatives
• Immediately post. During the 30
minutes that follow a well-trained
muscle pump, the quantity of
protein that your muscles can
absorb is actually made greater by
the increased secretion of insulin
and widened blood vessels
allowing for more nutrients to
flow to your muscles. Hence the
importance of a quick-digesting
WPI protein shake naturally high
in BCAAs. In addition, adding the
amino acid glutamine can boost
muscle recovery and rebuilding. otheR pRoducts also available...
If increased size is your ultimate
goal, then supplementing with
creatine and dextrose sugar
post-training may also help
refill muscle stores and promote
further growth.
In conclusion, remember to
train your mind first by performing
repetitions of key personality traits that
will prime you for success over your
goals. Go out and effectively evaluate
your supplement intake, particularly
your choice of protein powder. And
improve your training performance
and results by correctly combining your
nutrition and supplements.
Mark Robinson is an
accredited dietitian and Rob QuatRo MaRk Robinson
natural bodybuilder. He Master Personal Trainer Accredited Dietitian
runs a dietitian business
‘Health Man Mark’
(www.healthmanmark.
com) and, with his
business partner Rob
Quatro, is the part owner of
360Health Natural Supplements
(www.t360health.com). See their
all-natural WPI ad to the right.
www.t360health.com
info@t360health.com
ww
Ph: 0431 074 022

W heels, pegs, pins, legs. In
modern bodybuilding
the sin of having
underdeveloped legs is viewed as
unforgiveable, an act of heresy not
tolerated by the masses any more than
it is by judges. Having a great upper
body and a set of narrow legs is akin
to building a beautiful multi-million-
dollar mansion on a foundation of wet
newspaper stock.
102 / Australian Iron Man
As training advances have exploded
onto the scene, acceptable size and
shape standards for leg development
have exploded as well. As great as
they were, old-school bodybuilders
like Arnold Schwarzenegger and Lou
Ferrigno would not be competitive in
the sport today because their legs just
wouldn’t match up to the gargantuan
lower bodies of Branch Warren, Jay
Cutler and company.
How Mark
DugDale uses
Mountain
Dog workouts
to grow
Down Below
By Cory Crow
Photography by Michael Neveux
Location: Dave Fisher’s Powerhouse Gym Torrance, California
Whether that’s a positive or
negative development I will leave
to those who enjoy debating such
issues. If you’re reading this article,
you are likely a dedicated weight
trainer who’s concerned about what
you can do to increase your own
leg size. More important, you’re
probably looking for tips that will
enable you to reach your genetic
potential, to bust through plateaus
www.ironmanmag.com.au
www.ironmanmag.com.au Australian Iron Man \ 103
DOG-DAY LEG SHRED
“Picture striations running along
tHe Muscle. no Matter How BaDly
tHese Burn, get your rePs.”
and build a pair of legs that will
require you to buy baggy-fit jeans.
One of the first problems that
all trainees must overcome is the
dreaded plateau. How to avoid that
monstrous roadblock that has vexed
trainers and athletes for decades.
Nothing is worse than heading to
the gym, performing a gut-busting
workout of squats, leg extensions and
other lower-body moves only to see
no progress in either strength or size.
It can lead to frustration or, worse,
resignation and training stagnation.
So I thought it might be good to
discuss the issue with someone who
has been working in the industry
for some time. A bodybuilder who’s
competed at the highest level and
done well, succeeding on the biggest
stages in the game. He also happens to
have a full-time job managing a fresh-
produce grocery business as well as a
wife and three beautiful daughters.
104 / Australian Iron Man
If you haven’t guessed, I’m
talking about Mark Dugdale — one
of the most respected competitors in
the IFBB 212-pound division and a
bodybuilder who’s been a pro (and
a fan favourite) since receiving his
card after taking the overall at the
’04 NPC USA.
Mark has competed consistently,
taking second at the ’07 IRON MAN
Pro and ultimately flexing in the ’07
Mr. Olympia before making the shift
to the 202-and-under — now 212 —
division, where he’s been a fixture in
the top five.
Mark’s leg-building methods are
right on the cutting edge of training
science. For one thing, he rounds
into contest shape without having
to endure the endless drudgery
of cardio. During his prep for the
recent New York and Toronto Pro
competitions — where he took third
and second, respectively — Mark did
www.ironmanmag.com.au
 JOHn MEADOwS’ LEG wORkOut nOtES fOR MARk DuGDALE
Legs: 16 sets
seated leg curl 1.5s: Do plenty
of warm-up sets; then proceed to
pyramid up in weight using the
following rep scheme: 15, 12, 10,
eight. On all four sets tack on 10
partials out of the extended position.
Your hams should be loaded with
blood from this. Four total work sets.
Goal: Activate and pump hams.
Leg extensions: Do plenty of warm-up
sets here again. This is going to sting
a bit. Do three sets of 30. You’re only
doing the top half of the movement, and
you are flexing hard on each rep. Turn
your toes in toward each other some and
really feel your vastus lateralis contract.
www.ironmanmag.com.au
Picture striations running along the
muscle. No matter how badly these burn,
get your reps. Four total work sets.
Goal: a supramax pump.
Front squat/back squat combo:
Work your way up doing sets of eight
here. You do eight reps on front squats,
then, immediately after, eight on back
squats. That’s one set. I want you to
do these explosively. Go until you
almost hit failure, and then rack the
bar, get back in there, and crank out
more reps in normal back-squat style.
We will count this as three work sets.
Goal: Activate and pump quads.
Leg presses 1: One big set—doing sets
of six reps. Do six, then have partners
(or you) immediately add a plate on
each side, and do six more, repeating
until, you can barely get your six. One
total-work set like this will be enough!
Goal: a supramax pump.
Leg presses 2. Now start where you
left off, and do a drop set with the
same reps, removing a plate or two for
each set.
Goal: a supramax pump.
Barbell stiff-legged deadlifts: Use
25-pound (11 kg) plates on these, and
get a nice, full range of motion. Stand
all the way up, and flex your glutes on
each set. Do three sets of eight.
Goal: Work a pumped muscle
from the stretch position.
Australian Iron Man \ 105
DOG-DAY LEG SHRED

tHe exercise can cHange. wHat Does not

cHange is tHe iDea tHat you’re training to
failure anD constantly increasing intensity.
no cardio at all during contest prep.
He has found that with a proper diet
and a very intense workout program,
he doesn’t need to spend hours on the
treadmill chasing a news anchor on
the TV monitor in front of him.
Mark’s leg workouts themselves
are also slightly outside of the
norm. His diet and training are
coordinated by John Meadows of
Mountain Dog Diet, who believes
in using more than one method of
upping the intensity. By combining
progressive resistance and higher-
volume training in a periodisation
plan, he creates ‘magic’. In terms
of leg training, that means steady,
consistent progress toward your
genetic potential.
The first key point about Meadows’
training philosophy and the routine
that Dugdale uses is that there is no
routine. A few years ago that would
have been heresy in the bodybuilding
world. For example, in many gyms
you can set your watch by the time
the local pro hits the squat rack.
In Meadows’ world, however, the
basics, like sets, reps and speed, and
advanced techniques, such as drop

106 / Australian Iron Man www.ironmanmag.com.au

DOG-DAY LEG SHRED

sets and other workout intensifiers,

are changed every week.
As a matter of fact, the only
semiconstant is squats. As Mark said,
“It is a very, very rare occasion when
squats are absent from a workout.”
To fully illustrate the range of leg
workouts that Meadows can include
in Mark’s schedule, it’s instructive
to visit his website and check out
his training page, where you can
find video examples of more than 15
exercises for legs with a note at the
bottom of the list that you should
check back often for more. You’ll
also find info on intensity-increasing
techniques such as partials, drop sets,
pause reps, chains and bands.
Another area where Meadows’
training theory is unusual is
workout structure. Here’s Dugdale’s
weekly schedule:

Monday a.m.: 60 minutes hot yoga

Monday p.m.: Heavy, intense legs
Tuesday a.m.: Abs and calves
Tuesday p.m.: Heavy, intense chest
and shoulders
Wednesday a.m.: 60 minutes hot yoga
Wednesday p.m.: Heavy, intense back
Thursday p.m.: Recovery-pump,
explosive legs
Friday a.m.: 60 minutes hot yoga
Friday p.m.: Recovery-pump,
explosive chest and shoulders
Saturday a.m.: Biceps, triceps,
abs, calves
Sunday a.m.: Recovery-pump,
explosive back

As you can see, Meadows has Mark

training legs twice per week. The first
workout, Monday p.m., is just what
it says, a heavy, intense workout that
is designed to go to failure on almost
every movement. As an example,
here’s a recent leg routine that
Meadows sent to Mark. See the box on
page 105 for his specific instructions
on the various exercises.

Seated leg curls (pyramid up)

4 x 15, 12, 10, 8
Leg extensions
(top half of stroke only) 3 x 30
Front squat/back squat combo
95 x 8/8
135 x 8/8
185 x 8/8
225 x 8/8
(challenge work set) 245 x 12/9
Leg presses 1
4 plates per side x 6
5 plates per side x 6

108 / Australian Iron Man www.ironmanmag.com.au

 “it is a very, very rare occasion wHen
squats are aBsent froM a workout.”

6 plates per side x 6

7 plates per side x 6
8 plates per side x 6
Leg presses 2
8 plates per side x 6
7 plates per side x 6
5 plates per side x 6
4 plates per side x 6
Barbell stiff-legged
deadlifts 3x8

Mark performed these movements

using very high poundages,
incorporating Meadows’ techniques
to increase intensity.
The next week the philosophy
stayed the same, but the list of
movements and intensity techniques
was totally different. What did not
— does not — change is the idea of
training to failure and constantly
increasing intensity.
The second workout — Thursday
p.m. — has a slightly different focus.
Said Mark, “For some of the workouts
we’ll cut back to 60 per cent of
normal weight with lower reps, six
or so, but performed as explosively

www.ironmanmag.com.au Australian Iron Man \ 109

 DOG-DAY LEG SHRED

110 / Australian Iron Man www.ironmanmag.com.au

as possible. Think about moving the
weight on the concentric portion as
quickly as possible.  Other exercises
may be 50 per cent of the weight
with double the reps. Basically, that
just means that no high-intensity
techniques are used — no sets to
failure; no drop sets, supersets, etc. —
so you always have two or so reps in
the tank when you stop an exercise.”
The idea is to keep the body
in a perpetual state of muscle
confusion with the two workouts.
It is a fairly advanced leg-training
routine — so advanced that it is
not recommended for beginnings
or early-intermediate trainees. If
you’re an advanced-intermediate or
advanced trainee looking to avoid
plateaus, Meadows’ theories may be
worth looking into.
One final oddity in Dugdale’s
weekly routine is the inclusion of
hot yoga. While that sounds like
the lead-in to a bodybuilding joke
(two bodybuilders and a fitness
competitor walk into a yoga studio),
it shouldn’t be treated as one.
Yoga performed under hot, humid
www.ironmanmag.com.au
conditions is increasingly being
viewed as a great way to increase
core balance and flexibility and a
tool for injury prevention.
One of the biggest problems
competitive bodybuilders face is the
reality that, quite often, bodybuilding
exercises do not lend themselves
to real-world range of motion.
Incorporating yoga or Pilates into
your weekly routine can go a long
way toward remedying that. Mark
summed it up as follows:
“When I prepared for and
competed in the New York and
Toronto Pro shows this past season,
I performed zero cardiovascular
work. I found that by timing my
nutrition just right and training
seven days a week, I did not need
cardio. Post-contest I did some
Bikram hot yoga and fell in love
with it. It obviously burns calories,
and I’ve had to adjust my calories to
accommodate it. I primary do it for
the health benefits and to improve
my balance and flexibility. I think of
it more as an investment in injury
prevention and my health.”
naturally huge
The full-body
mass blast
By John Hansen, Mr. Natural Olympia
Q: I’ve read some of the advice you
give people, and you seem like a
good guy with very respectable
accomplishments. For the past five
or so months, on the advice of my
trainer, I’ve switched from a full-
body routine to a five-day split. Well,
my gains have stopped entirely if
not backslid, and after doing more
research, I’m thinking that a full-
body workout would be the best
way to go. So, after 7 1/2 months
of dedicated lifting and great gains
overall, what’s the best full-body
program or guideline I can follow?
Am I still in the beginner category?
How do I determine my skill level?
My one-rep maxes on the major lifts —
squat, bench, deadlift — are now well
into the 200s (91 kg+). Not amazing,
but I’m working on heading in that
direction. My next question is, once
I decide on a program, how long do I
stick with it before I need to switch
A good full-body
workout will limit
the exercises to
only 10 to 12.
112 / Australian Iron Man
it up again? Until it stops working, won’t become overtrained and you
or is there also a suggested cutoff will be able to recuperate and grow.
time. I hope one day to win the same If you’re using compound, mass-
natural bodybuilding competition my building exercises like squats, barbell
dad won years ago. Unfortunately, rows, deadlifts and bench presses,
he’s not around anymore to answer you should be able to make good
questions. Any info would be great. progress with the limited routine.
A: What type of routine to follow to make The problem with sticking with a
the maximum gains is a common problem full-body workout as you become more
among bodybuilders. Most people try to advanced — that is, bigger and stronger
add too many exercises and too many — is that it will require more and more
sets in order to make faster progress. energy for your body to complete the
I like that you’re taking the opposite workout. When you begin using substantial
approach and want to scale back what poundages on exercises like squats,
you’re doing in order to make progress. deadlifts and rows, it may be too much
With only 7 1/2 months of training work to do effectively in one workout.
experience, you can still stick with the The split routine was invented to
full-body workout. Most beginners are allow bodybuilders the energy and time
advised to use a full-body workout to specialise on the different muscle
for six to 12 months before moving groups instead of training the whole
on to a more advanced program. body in one session. If you were to do
The advantages of a full-body four to five exercises for each muscle
workout are that you use a limited group, it would be almost impossible to
number of exercises and sets, so you work your entire body in one session.
With a full-body workout you have to
limit the number of exercises to one or
two per muscle group in order to have
the energy to train your whole body.
A good full-body workout will
include only 10 to 12 exercises. By
doing only one movement for each
major muscle group, you can perform
three good sets of each, using the
right resistance to stimulate growth,
and have the energy to complete
the workout without overtraining.
Here’s an example of a full-body
workout that I recommend. In fact,
it’s two different workouts that
you can alternate from session to
session. One begins with the upper-
body muscles, and the other begins
with leg exercises. By alternating
workouts, you ensure that you don’t
Neveux \ Model: Derik Farnsworth
give preference to one half of the
body over the other, so you’ll have
even development from the start.
Full-body workout 1
Incline sit-ups 3 x 20-30
Incline knee raises 3 x 20-30
www.ironmanmag.com.au
 split. That way you train your full
body over two workouts instead
of one. Because you’re doing more
work for each muscle group, you
will need more recuperation time,
so you hit each muscle group only
twice a week to compensate.
One popular split is the push-pull
routine. It involves training all of the
pushing muscles (chest, deltoids,
triceps and calves) in one workout
and all the pulling muscles (back and
biceps) along with legs in the second
workout. Because you are training
opposing muscle groups at different
workouts, you will not overlap and
overtrain any muscles by directly
or indirectly working them at two
sessions in a row. Here’s an good
example of a push-pull-split routine:

Monday–Thursday:
Chest, deltoids, triceps,
calves Chest
Bench presses 4 x 10, 8, 6, 6
Incline presses 3 x 8, 6, 6
Flyes 3 x 8, 8, 6
Deltoids
Standing military
presses 4 x 10, 8, 6, 6
Upright rows 3 x 10, 8, 6
Barbell shrugs 3 x 10, 8, 6
Triceps
Pushdowns 3 x 10, 8, 6
Weighted dips 3 x 6-8
Calves
Standing calf raises 4 x 12, 10, 8, 8
Neveux \ Model: Ian Lauer

Tuesday-Friday: Legs, back, biceps,

abs Legs
The push-pull split is doing pushing muscles, like chest, at one workout and pulling
Squats 4 x 10, 8, 6, 6
muscles, like back, at the next. That gives you very little overlap.
Hack squats 3 x 10, 8, 6
Leg curls 3 x 10, 8, 6
Squats 3 x 10-12 Squats 3 x 10-12 Stiff-legged deadlifts 3 x 8, 6, 6
Leg curls 3 x 10-12 Stiff-legged deadlifts 3 x 10-12 Back
Standing calf raises 3 x 10-12 Seated calf raises 3 x 10-12 Wide-grip chins 3 x 12, 10, 8
Bench presses 3 x 10-12 Incline sit-ups 3 x 20-30 Barbell rows 4 x 10, 8, 6, 6
Wide-grip chins or Incline knee raises 3 x 20-30 Seated cable rows 3 x 10, 8, 6
pulldowns 3 x 10-12 Biceps
Standing military presses 3 x 10-12 You asked how long you should Barbell curls 3 x 10, 8, 6
Barbell shrugs 3 x 10-12 stick with a program, and the simple Incline curls 2 x 8, 6
Close-grip bench answer is just what you said — as Forearms
presses 3 x 10-12 long as it’s working. If you’re able to Wrist curls 3 x 10-12
Barbell curls 3 x 10-12 increase both your strength and your Abs
muscle mass consistently with this Incline sit-ups 3 x 20-30
Full-body workout 2 full-body workout, then stick with it.
Incline-bench presses 3 x 10-12 When you want to go to the next
John Hansen
Barbell rows 3 x 10-12 level and start working the muscles
has won the Mr.
Seated dumbbell from different angles and doing
Natural Olympia
presses 3 x 10-12 more work for each body part, you
and is a two-
Barbell shrugs 3 x 10-12 will need to switch to a split routine.
time Natural Mr.
Dips 3 x 10-12 I recommend splitting the muscle
Universe winner.
Barbell curls 3 x 10-12 groups over two days for your first

www.ironmanmag.com.au Australian Iron Man \ 113

 RECON
reconstruction zone

114 / Australian Iron Man

STRUCTION
ZONE
F rom the first it was clear that
Casey Bunce had a story to tell.
The question: “What do I need
to know about you before we do this
interview?” His answer: “I’m very
determined, and I love my family.”
Determination is the word, all
right. Though he’s earned two first-
place finishes at Seattle’s prestigious
NPC Emerald Cup, the 33-year-
old, 245-pounds-in-contest-shape
Location: Dave Fisher’s Powerhouse Gym Torrance, California
(111 kg) gym owner from Corona,
California, has taken the long road in
his bodybuilding career — and, as his
bio would suggest, in life. That he’s
triumphed this far shows just how
determined the 6’ superheavyweight is.
Raised in Los Angeles’ San
Fernando Valley — not so far as the
crow flies from the Riverside County
town of Corona but a million miles
in lifetime experience — Bunce
spent his high school years in Las
www.ironmanmag.com.au
CaSEy BUNCE IS ONE
DETERmINED DUDE
Vegas and in Lake Havasu, Arizona.
He majored in kinesiology at the
University of Nevada, Las Vegas, and
eventually moved to Washington
state before coming to Corona,
where he opened Construction Zone
Fitness this year. Along the way he
held numerous jobs — account
executive at a mortgage bank and
regional sales manager for electrical
equipment, to name a couple —
before making his way back to what
he really wanted to do.
Casey’s contest résumé is short but
impressive: In 2003 he took third in
the heavyweights at the Gold’s Gym
Classic and in ’04 was heavyweight
champ at the Emerald Cup. Four years
later, at the ’08 Las Vegas Classic, he
earned another top trophy in the
heavies, and after placing well at the
California Championships in 2011,
he moved up to superheavyweight,
By Ruth Silverman
Photography by Michael Neveux
scoring another class win at Emerald
Cup in 2013.
That four-year gap is the key to
Bunce’s story, at least the part that
features his true grit in the gym and
on the contest platform.
RS: Did you have a sports
background?
CB: I played baseball and football
[gridiron], starting from the age of eight.
I have always loved being competitive.
RS: When did you start working out?
CB: In high school, when I
starting playing football, but the
football program didn’t make you lift
weights, and I started to lift at home
with my dad. He was very big into it
and had all the necessary equipment
in the garage. My dad was a very
strong and large man, so I always
wanted to be like him! 
Australian Iron Man \ 115
reconstruction zone
RS: When did you start competing?
CB: After playing some college football,
I joined a gym in Kirkland, Washington,
and started working out more, focusing
on more detailed workouts vs. the
strength and power movements I was
used to doing in the football program.
I became workout partners with a
former Marine named Gary Hardin
who competed in bodybuilding. After
a few weeks he told me that I would
make a good bodybuilder. I said, “Okay,
what the heck? Let’s give it a try.” Gary
guided me slightly, and with my science
and nutrition knowledge from school
I did a diet and preparation plan and
was on my way to my first bodybuilding
show [the ’03 Gold’s Classic].  chest
“I was in recovery
for over a year,
first with a
wheelchair, then
a walker and
cruches. my leg was
severely atrophied.”
116 / Australian Iron Man
Bunce’s body part blasts
“I actually don’t have any set split,” said Casey, who also likes to
change up his training frequently. “I just try to get my whole body
done within eight days on a two-days-on/one-day-off schedule. That
way I can assure that I am resting enough. With the training and my
work schedule things can get pretty tiring, so I don’t want to run my
body down and get sick.”
Here are examples of the way he approaches a couple of body
parts, chest and back. Note that he would not train these two groups
on the same day but perhaps on consecutive days, with chest and
calves at one workout and back and abs the following.
Back
Cable flyes 5 x , 25, 20, 15, 12, 5- 10 Close-grip or wide-grip pullups (warmup,
Weighted dips* 4 x , 25, 25, 18-20, 12-15 bodyweight) 3 x 20, 15, 12
Incline barbell bench presses
4 x 20, 15-18, 12-15, 8-12
Seated cable rows*
Hammer Strength or
4 x 20, 15, 12, 12
Flat-bench dumbbell presses cable high rows 3 x 20, 15, 12
4 x 18-20, 12-15 10-12, 6-8 Lat pulldowns** 4 x 20, 15-18, 12-15, 10-12
Pec deck flyes 2 X failure T-bar rows 4 x 15, 12, 10, 6-8
*“Keeping my body tilted forward to maximise the
Dumbbell rows* 3 x 8-10, 8-10, 6-8
45 degree low-back extensions
chest and minimise the triceps.” 3 x 25, 20, 15
*Heavy but with strict form, squeezing at the top.
**Alternate over and under grips from workout
to workout.
www.ironmanmag.com.au
RS: You were out of commission for
several years. What happened?
CB: In 2005 I was prepping for the
USAs. I’d just come off my win at the
Emerald Cup and was feeling good
about doing very well. I was at a
birthday party and had an unfortunate
incident with some bad people who
showed up. They beat me up severely,
kicking in my knee — and all over
jealousy. It just goes to show that you
have to pick the people you are going
to have in your life very wisely. I had to
undergo a major surgery and have my
knee rebuilt with donor ligaments.
RS: How long before you could train
legs again?
CB: I was in recovery for over a year,
first with a wheelchair, then a walker
and crutches, and, finally, toward the
middle of the second year, I was able
to work out that leg with light weights
and get back into the gym on a normal
www.ironmanmag.com.au
schedule. My leg was so severely
atrophied that it took another year and
a half to get it close to the same size as
the other leg; to this day it is still smaller,
and if I do not train it regularly, it starts
to atrophy. In April 2012 I had to have
another surgery to help repair some of
the left-over damaged cartilage.
RS: How did it feel to get back on
stage?
CB: It was amazing! I am not going to
lie — it was bittersweet. I was so happy
to be doing what I loved again and that
I came right back with a win, but at the
same time I felt that if it had not been
for that injury, I would be farther along
with my bodybuilding career — who
knows maybe even a pro — rather than
feeling like I was starting over. That
has passed now, and I just feel blessed
that I can have the chance to get back
on stage and be doing what I am
passionate about.
reconstruction zone
RS: What are your competition
goals now? Pro card?
CB: I would love to try for a pro card.
Right now I am just taking it slowly,
one show at a time. I may do the ’14
USA, but I am thinking of competing
in December at the NPC Excalibur
in Culver City, California, so I can get
more comfortable being on stage as
a superheavyweight. I know I need to
work on my hamstrings and back width.
RS: How would you describe your
training style?
CB: I really wouldn’t call the way I
train a style. I just try to constantly
118 / Australian Iron Man
mix it up. I believe that the muscle
responds well to a new stimulus,
so I try to add different movements
and weight and rep ranges every
week and keep it different than
the previous week. That way I
feel I can maximise my gains,
keep my workouts short and
still yield good results.
[For more on his training, see
the sidebar on page 116.]
RS: How about your diet? How
do you approach eating for mass
gaining? For contest prep?
“my diet doesn’t
change too much
during my bulking
periods because I
try to stay fairly
lean during the
off-season. I just
eat a few more
higher-glycemic
carbohydrates. Then
I switch those to
low-glycemic carbs
when I cut down for
the show.”
CB: My diet doesn’t change too
much during my bulking periods
because I try to stay fairly lean during
the off-season. I just eat a few more
higher-glycemic carbohydrates. Then
I switch those to low-glycemic carbs
when I cut down for the show. My
body responds to certain foods very
well, so I don’t change things much.
That way I don’t get any surprises. My
approach is very basic — I try to eat
a well-balanced diet and add a few
supplements to aid in nutrition. I do
try to have one or two cheat meals a
week to keep myself and my family
sane. [Laughs]
www.ironmanmag.com.au
reconstruction zone

“I just try to constantly

mix it up. I believe that
the muscle responds
well to a new stimulus.”

RS: You mentioned how important
your family is.
CB: Yes, I love my family! I am
married to a wonderful woman
named Yvonne; she is the reason
I have become a better man. We
have five kids. I have a beautiful
stepdaughter, Amanda, who is 24-
years old. I have a son, Dru, who is 16;
I have a stepson, Nick, who is 15; and
then my two youngest — twin boys,
Jonathan and Jacob — are 14.  lot of our competitors with their posing,
RS: Talk about your gym,
Construction Zone Fitness.
CB: I have always been a personal
trainer. Even when I had different
jobs in different industries, I always
seemed to be training people for
extra money, and I loved it. When I
moved back to California, I started
building up my clientele, and then
when the opportunity came, I
jumped on it and bought the gym I
was training people at. I wanted to
make the gym bigger and busier, so
I called some friends in Issaquah,
Washington, Pete and Apple
Grubbs, who own Construction
Zone Fitness. We put our heads
together and came up with an
agreement. Now we have a Southern
California location in Corona.
We are a fitness-oriented, family
friendly facility. We do mostly weight
loss and group fitness, and of course
we do contest prep, nutrition coaching
and education. We also work with
[pro fitness star] Tanji Johnson at Save
Fitness. Tanji and her coaches help a
and they also do seminars.
RS: How do you juggle the
activities and pressures of being
a business owner, family man and
competitive bodybuilder?
CB: It is very tough — that is for sure!
I guess I just try to stay organised,
focused and, most important, patient.
Sometimes things get hectic, and that
is just how life is. So if I can just try to be
patient, things tend to work themselves
out. If I let the stress get to me, it will
effect all aspects — my family, my
business, even my gains in the gym —
so I try to pick my battles and not let too
much of the little stuff get to me.

120 / Australian Iron Man www.ironmanmag.com.au

Great magazine Apps for iPad ®

Download yours today

Download our great magazine Apps for iPad and get a

FREE INTERACTIVE SAMPLE

Anytime,
Anywhere,
Access!
· Additional & exclusive content including audio
clips to enjoy.
· Embedded videos – training, recipes, yoga,
fitness, interviews, seminars and more.
· Website and social media links – convenient,
instant access at your finger tips.
· Image libraries and interactive scrolling – easy,
convenient and visually appealing for your
reading pleasure.

Now you can have every issue of your favourite

magazines with you at all times.

Stay in touch with and benefit from your health

and wellbeing resources wherever you are.

Apple, iPad, iPhone, iPod touch, and iTunes are trademarks

of Apple Inc., registered in the U.S. and other countries.
App Store is a service mark of Apple Inc.
TWIG TO BIG
Determination
detonation
By Vince Del Monte
Q: How do you win the psychological
battles so you can keep going no
matter how hard it gets and not give
up on your journey of becoming and
staying the success you are today?
A: I focus on a concept called “shrinking the
change,” which you can read more about
in Chip and Dan Heath’s book, Switch. It’s
about taking an overwhelming task — let’s
say building 15 pounds (7 kg) of muscle —
and focusing on one pound at a time.
I love this concept because it shifts
your focus to the now and gets you
mentally prepared for what you must
do today to succeed. More examples:
It’s about taking an
overwhelming task, like
building 15 pounds of
muscle and focusing on
one pound at a time.
122 / Australian Iron Man
If you had the daunting task of driving
across the country, how would you do
it? One state at a time. If you had the
stressful task of unpacking dozens
of boxes after a move, how would
you do it? One room at a time.
As for bodybuilding, if you have the
goal of gaining 15 pounds of muscle,
how do you do it? One workout at a
time. One meal at a time. One day at
a time. Focus on making today the
best day ever. Focus on having your
meals prepared so you don’t miss any
feeding opportunities. Schedule your
workouts in your appointment book.
Close your computer at 9:30 p.m. to
ensure you’re in bed at 10 and can
get the sleep you need to recover.
It’s all about today. Being the person
you need to be and doing the things
you need to do. Focus on being and
doing, Being and doing, being and doing.
The truth is, you probably don’t need
more information to be successful;
you just need to start using the
information you do have and apply it
one day at a time. Go make it happen!
Q: What are the effects of alcohol on
my bodybuilding efforts?
Neveux \ Model: Mike Manibog
www.ironmanmag.com.au

Neveux \ Model: Todd Smith
A: It depends on how much and how
often you drink. I like the saying, “The
devil is in the dosage.”
Research has shown that if you
get bombed on a Friday night, your
testosterone will not be fully restored
until the following Wednesday,
so getting bombed is basically
going to produce half a week of
lackluster workouts and recovery.
I like to drink on special occasions
like birthdays, trips to Las Vegas and
times that I’m in a fancy restaurant with
friends or my wife. A night of drinking
for me is some fancy Scotch or a glass
of red wine. Alcohol is a no-go during
contest prep, and I abide by the saying,
“You do the booze, and you lose!”
Every decision in life is an opportunity
to move you closer or further from
your goals, so if you plan on getting
bombed, just realise you’re delaying the
time it’ll take to achieve your goals.
www.ironmanmag.com.au
Q: How do I change my lifestyle so I
can go from twig to getting big?
A: Make it a priority. When I gained 40
pounds (18 kg) of muscle in 24 weeks
(I was 22 years old at the time), I did
the following things:
1. I turned off my computer or TV a
half hour before going to bed so I
could get a higher quality of sleep.
2. I always woke up early and prepared
my meals for the day because I was
working eight to 10 hours a day as a
trainer and didn’t have money to eat
out, and the cafeteria food was junk.
3. I scheduled my workouts every night
at 5 p.m. so nothing could conflict.
4. I ate from big plates and drank out of
big cups to remind myself of my goal.
5. I worked out with a few buddies at
the gym who were bigger than I was
to keep me focused on my goals.
6. I wrote out my workouts and printed
off my meal plan and posted in
Take action every single day
to drive yourself toward your
goals. Have a plan of action.
on my fridge so I always knew
what I had to do next — there
was never any guesswork.
7. I took action every single day!
One more thing: Take some before
pictures and set a date to take after
pictures. Goals without deadlines are
only dreams. Make it happen!
Vince Del Monte
packed on an
amazing 40 pounds
of muscle in 24
weeks. He’s know
as ‘the Skinny Guy
Savior’ and has a
number of courses to help you go from
twig to big, including No Nonsense
Muscle Building. For more information
or to sign up for his free-tips newsletter,
visit www. VinceDelMonteFitness.com.
Australian Iron Man \ 123
metabolic finishers

124 / Australian Iron Man www.ironmanmag.com.au


By Cornell Hunt • Photography courtesy of MHP
E veryone in the gym claims to
train hard, but in truth people
typically shun real high-
intensity training. Despite the positive
hormonal cascade it sets off, the
positive physiological adaptations that
take place and the body composition
of a warrior it creates, training at an
intense level appears to be of little
importance to most. The reason, quite
simply, is that it’s hard work. Most
people like to do a set, take a two-
minute rest and then proceed to the
next set.
Take your average lifter’s
workout, for example. It can go on
for almost two hours — and most
of that is rest between sets. That’s
unfortunate, because science
shows that training for more than
an hour can actually increase the
stress hormone cortisol, which can
impede progress drastically.
Why not intensify your workout
and reduce the duration with
‘metabolic finishers’. That’s a term
used by coaches to refer to an
exercise or technique added to the
end of an already proficient workout.
Like most hard-training people, I
hate to finish my sessions with low-
intensity exercise like walking or
jogging on the treadmill. Metabolic
finishers offer a great way to finish a
www.ironmanmag.com.au
Blast off fat and get
bigger and stronger
with these grand finales
workout and shoot your metabolism
through the roof. They’re also great
for naturally spiking your growth
hormone, which is key in stimulating
fat burning and protein synthesis
and triggering muscle growth.
Metabolic finishers are usually short
in duration, since they usually come
after the primary workout.
The finishers described below
are tried-and-true methods
that have brought my clients
tremendous results. They are great
for tapping into your fat stores for
fuel, further enhancing your fat-
burning metabolism.
If you’re running low on time,
you can use these finishers as your
primary workout. You’ll still get all
the benefits of this type of training
in a short period of time. One thing
to remember when designing your
training is that it’s not always about
the quantity of time spent in the
gym but the quality. Always enhance
your experiences by sticking with an
organized plan and getting it done.
Front squat/kettlebell swing
ladder. Pick a weight that’s around 60
per cent of your one-rep-maximum
front squat. For instance, if you
front-squat 315 pounds (143 kg), put
around 190 (86) on the bar. Feel free to
make it heavier or lighter depending
on how you feel, but keep in mind
that you want to maintain decent
technique and be able to get it done.
Next grab a kettlebell of
challenging weight. For guys I like to
recommend a 53-pounder (24 kg)
and for women a 35-pounder (16 kg).
Again, the numbers aren’t set in stone,
so feel free to adjust the kettlebell size
as long as it’s challenging yet realistic
to complete.
I prefer the Russian swing, in
which the kettlebell comes up to
about shoulder level. You can use the
American swing, where it goes directly
above your head, but the other is a
better choice simply because when
you’re pairing a swing with front
squats, the intent is to hit both the
front and back portions of your
legs. The front squat is a great way
to build your quadriceps, whereas
the Russian kettlebell swing, done
properly, enforces a violent hip hinge,
which places much greater stress on
your hamstrings. With an American
swing, where you’re trying to put the
kettlebell over your head, you tend to
bend your knees more, taking stress
away from your hamstrings.
That’s what makes this pairing so
great — it hits your legs from both
angles. We are going to do these
exercises in both a descending and
Australian Iron Man \ 125
metabolic finishers

I prefer the Russian swing,
in which the kettlebell
comes up to about
shoulder level. You can use
the American swing, where
it goes directly above your
head, but the other is a
better choice.
ascending fashion. That means
while the front squats go down in
repetitions, the kettlebell swings
go up. Start with the front squats
and perform a set of 10 reps. Then
proceed to kettlebell swings for two
reps. Return back to squats for nine
reps and then to the swings for four
reps. The process continues, dropping
the squats by one repetition as you
increase the kettlebell swings by two
until you reach one repetition for front
squats and 20 kettlebell swings.
So in the end you are banging out
a total of 55 squats and 110 kettlebell
swings. Sounds a bit scary and
exhausting, right? That’s because it
is, but with the proper equipment
and weight you can get this workout
done in 10 to 15 minutes depending
on your conditioning level. Sure beats
that boring treadmill jog!
Full-body barbell complex.
Anyone who knows me understands
how much I love doing complexes,
especially barbell complexes. They’re

All you need [for the body weight-blast finisher] is a

pull-up bar and a wall. Handstand push-ups, plyometric
push-ups, pull-ups and squat jumps are the exercises.

126 / Australian Iron Man www.ironmanmag.com.au

challenging and don’t require much
time. The following complex attacks
all your major muscles, which can be
great when you’re training your full
body at your primary workout.
Grab a barbell loaded with a weight
that you can use for all four exercises.
For guys I recommend between 155
(35) and 185 pounds (84 kg), and for
females between 65 (29) and 95 (43).
The weight will vary depending on
your strength and conditioning levels.
First, perform five push presses, 10
front squats, 15 bent-over rows and
20 barbell rollouts in succession. That
combination of exercises enables you
to target your upper body, lower body
and trunk all with the same piece of
equipment and weight.
1) Start by grabbing the barbell and
placing it on your shoulders in a
front-squat position. Dip just a touch,
keeping your feet flat on the ground.
Push through the ground and use
that energy to propel the barbell
over your head into a fully locked out
position. Perform five repetitions.
2) Return the barbell to the front-
squat position, pointing your
elbows to the sky and supporting
the bar on your clavicles. Squat
deep, aiming for your thighs to
go parallel to the ground for a full
repetition. Also make sure your feet
are flat on the ground.
3) Once you perform 10 reps, take
the bar off your shoulders. Hinging
at your hips, keeping your knees
slightly bent and back flat, bend
over until your torso is parallel to
the floor. Pull the bar up to your
sternum, squeezing your back at
the top of every rep. Do 15 reps.
4) Now place the bar on the ground
and get on your knees. Put your
hands on the bar shoulder width
apart, and roll the bar out away
from your body, extending your
body and dropping your hips to the
ground. The only part of your body
that should be on the ground is your
knees. The farther you roll away
from your torso and the closer you
get your hips to the ground without
letting them touch or compromising
a flat back, the harder the exercise
will be. Perform 20 reps.
Take about a minute’s break, and
perform the circuit again. Aim to do
three rounds of this complex before
you’re done.
With this sequence you have the
barbell going from overhead, to on
your shoulders, to in your hands and
www.ironmanmag.com.au
finally to the floor. What also makes it
great is that it’s easy to transition from First perform five push
one exercise to the next. presses, 10 front squats,
Body weight blast. This final finisher 15 bent-over rows and
takes into account lack of equipment
but still provides an optimal training 20 barbell rollouts
experience. All you need is a pull-up in succession.
bar and a wall. Handstand push-ups, That combination of
plyometric push-ups, pull-ups and exercises enables you to
squat jumps are the exercises. target your upper body,
Position yourself against a wall, lower body and trunk all
and get into a handstand with your with the same piece of
heels against the wall. I’ve seen some
strong people who can do handstand equipment and weight.
push-ups without a wall, yet they are
only a small per centage. Bend your
elbows and bring your head down
to the floor. Immediately press back
up while also contracting different
parts of your body. This is a little
trick I use in order to help clients get
through difficult exercises. Learn to
contract different parts of your body
in order to get strength from different
areas. Perform five repetitions of this
exercise before continuing on to the
plyometric push-ups.
Perform 10 plyometric push-ups.
You can do them in different ways.
Basically, when you perform this
push-up variation, explode your
body up so your hands come off the
ground. You can add a clap between
reps to make it challenging. Just make
sure you’re able to get your hands
back to the ground to catch yourself
for the next push-up. After you do 10
reps, hop up and go to the pull-up bar.
Try to be as strict as possible.
Perform five pull-ups, making sure to
drop deep enough for your arms to
lock out, and then pull your body high
enough to get your chin above the bar.
After pull-ups, perform 15 squat
jumps. Squat down and explode up,
letting your feet come off the ground,
and repeat for 15 repetitions. I
recommend taking a 45-to-60-second
rest after each round. Aim for about
three rounds of the whole circuit,
trying not to rest between exercises.
Fuelling your body. The longer I
am in the fitness business, the more
I’ve come to depend on supplements
to help fuel my workouts and speed
my recovery. Protein should be key
for anyone who trains intensely. After
you break down muscle, the only way
to rebuild it is to eat quality protein
— with enough carbs to fuel the
workouts, obviously.
Cornell Hunt, C.S.C.S., is a strength and
conditioning coach in New Jersey.
Australian Iron Man \ 127
christmas gift guide

iron
Man’s
Stocking
Stuffers
Christmas Gift Guide special
With Christmas just around the corner, now is the perfect time to start thinking
about what to get the fit man or woman in your life. We hope this feature gets
you thinking about which products available this season you might like to buy
for a bodybuilding loved one — or put on your own sneaky wish list!

Next GeNeratioN
MeGalow sweet raNGe
If your iron man is a health-conscious
lover of sweet treats, why not spoil
him with Next Generation Supplements’
delicious new Megalow Choc Nut Protein
Balls? Sweetened with stevia and packed
with chia seeds, these great-tasting
bites are high in protein and very low in
carbs so they’re guilt free. Also available in
Choc Cherry and Choc Mint flavours, or as
Megalow Bars, available in Chocolate, Choc
Mint, Choc Caramel or Choc Cherry.
RRP: $4.75 per packet or bar
Available via freecall 1800 288 019
or www.nextgenerationsupplements.com
iNterNatioNal ProteiN rtG
RTG — Ready to Grow — high-protein
shake is a perfect stocking stuffer for
gym junkies and fitness enthusiasts. Or
perhaps you need to give someone the hint
about their nutrition! RTG is a ready-to-
drink, high protein shake. No need for
refrigeration, no need to add water,
just shake and drink. Each 375mL RTG
contains 30g of protein derived from
casein, WPI, WPC, plus more than
20 per cent of the RDI of 10 essential
vitamins and minerals.
RRP: $5
Available from internationalprotein.com.au

128 / Australian Iron Man www.ironmanmag.com.au


GeN-teC CaseiN
ProteiN Custard
Gen-Tec has blended
possibly the world’s highest
quality casein milk protein
sourced exclusively from
New Zealand and made it
into delicious custard —
in chocolate, banana and
crème caramel flavours.
With high amounts of
BCAAs and l-glutamine
pre-cursors, Casein Protein
Custard contains an ideal
amino acid profile for
bodybuilders and strength
training athletes with the goals
of increasing lean muscle mass
and improving recovery.
Casein Protein Custard, also
fortified with colostrum, is the
tastiest and most convenient
way to supply a slow, sustained
release of essential amino acids
to your muscles during those
sleepy Christmas nights.
RRP: $99.00 for 1.81 kg/4 lbs
Available from
gen-tec.com.au
Bulk NutrieNts
MusCle Food 101
Muscle Food 101 is a
complete gainer combining
quality carbohydrates,
protein and healthy fats.
It contains complex carbs,
including oats, which are
absorbed more slowly and
have a natural array of
vitamins and minerals. For
protein, Muscle Food 101
utilises WPI and WPC high in
BCAAs, EAAs and glutamine.
But Muscle Food’s biggest
point of difference is its clinical
dose of medium chain triglycerides (MCTs).
Muscle Food packs an awesome 21g of protein,
42g of carbohydrates and 3000mg of MCTs per serve.
Perfect for a convenient meal or for maximum muscle
growth and recovery, and is best used by those who find
adding muscle a difficult task.
RRP: $49 for 2.5kg
Available from www.bulknutrients.com.au
lG sCieNCes ePiC
LG Sciences EPIC is truly a revolution to the pre-
workout market. Unlike the rest, EPIC is already
mixed in its solution and only requires a swig from
the bottle to fuel epic workouts. This means no
mixing and no clumping.
EPIC should be kept in the mouth for
60 seconds for optimal absorption
before swallowing. This helps
quicken the absorption
process, making the effects
show much quicker. EPIC has
a stacked ingredient profile,
contains many research-
backed ingredients without any
‘ultra concentrated’ solutions.
EPIC stays away from that hype by
just putting in proven ingredients and the
best delivery system.
RRP: $49.99
Available from www.lgsciences.com

F1 NutritioN
aMiNo Fuel
This Christmas, give yourself,
family and friends the gift
of F1 Nutrition Amino Fuel.
With BCAA formulas widely
considered to be as important
for your training and recovery
as protein, Amino Fuel is the
strongest and most effective
BCAA formula available, with
a massive dose of BCAAs and
overloaded with performance-
enhancing nitric oxide and
beta alanine.
RRP: $49.95
Available from f1supplements.com.au
teaM 360 HealtH wPi
Dietitian Mark Robinson and PT Rob Quatro are Team 360 Health and their
whey protein isolate contains all natural ingredients with no artificial flavours,
sweeteners, colours or preservatives. It has the highest
possible protein content (95g per 100g) and comes
directly from grass-fed cows’ skim milk, not a byproduct
of cheese. It is also non-denatured and free from heating,
making it easily digested — no bloating or discomfort.
360 Health WPI has a strong amino acid profile,
particularly high in leucine and tryptophan and contains
high cysteine levels, making this protein a pre-cursor for
antioxidant release.
RRP: $54.95 for 1 kg bag/$150 for 3 kg
(postage included)
Available from www.t360health.com

www.ironmanmag.com.au Australian Iron Man \ 129

christmas gift guide
Core 150 sHaker
Core 150 is an innovative protein shaker
bottle designed for transporting portioned
nutrition. The patented internal storage
system hygienically stores three 50g servings
of powders, supplements, vitamins, fruit or
other dietary snacks. Remove the Core 150
stacking system for a fully functional one-litre
sports bottle that will deliver
superior mixability and optimal
hydration. New range available
from December 1.
RRP: $21.00
Available from
www.core150.com
MG BodY MaGNesiuM sPraY
While there are several means of getting
magnesium into the body, a convenient
magnesium spray is generally the simplest
method. For active people, magnesium can
provide extra benefits for fitness training and
sports performance. Magnesium is also one
of the key minerals lost in sweat. Replenishing
this lost supply of magnesium can keep
athletes healthy and energised.
During exercise, many people experience
painful and distracting cramping and muscle
aches or fatigue. Fortunately, Mg body
Magnesium Spray can be used to effectively
treat these issues and keep athletes up to the
tough task of training.
RRP: $19.95
Available from www.mgbody.net
130 / Australian Iron Man
aBdo CreaM
Still searching for that sculpted six-
pack? Trade flab for abs with Rider.
Cosmeceuticals’ new Abdo Cream.
Developed by world-leading cosmetic
scientists, this unique topical application
has been pharmaceutically formulated
with the highest grade natural botanical
ingredients to shred, sculpt and tighten
the male abdominal muscles.
RRP: $99 (120mL)
Exclusive Iron Man reader offer:
Get 15 per cent off the RRP when
you purchase Abdo Cream online at
ridercosmeceuticals.com
and enter the code word: IRonMAn.
airMax Power BreatHer
We all know we need proper diet and proper exercise for muscle growth. But do
you sabotage your own training by not adequately breathing during your workout?
If so, and you are a shallow breather, then you are undermining your training,
unnecessarily prolonging your recovery, and minimising your results. Shallow
breathing may also be a factor in wasting your nutritional supplement value.
Designed for performance breathing power, the AirMax Power Breather, gives
you breathing bio-feedback, acoustically amplifying airflow, helping you breathe
maximally effortlessly.
Try Airmax Power Breather before your next workout to
get more oxygen into your muscles, so you grow bigger and
leaner faster.
RRP: $29.99
Available from
airmaxpowerbreather.com/ironman
YurBuds earPHoNes
Is there anything more annoying than being halfway through your training
session, listening to your favourite track, totally in the zone, when your
ear phones suddenly decide to bungee jump from your ears? Talk about a
momentum killer! Yurbuds stop this problem in its tracks.
Developed by athletes, Yurbuds sport earphones use TwistLock technology
to secure the earbuds in the ears. This means they are ‘locked’ into the ear
and will only come out when you want them to, inspiring longer and harder
workouts. The perfect
iron man Christmas gift!
RRP: $89.99
Available from
www.yurbuds.com.au
GasP Pro riB taNk
The GASP Pro Rib Tank is a
tank with a deeper cut than
other rib tanks, meaning
it shows more skin. Made
of quality and Lycra to get
the right GASP fit, plus raw
edges to avoid the clean
look. The big logo in the
back makes the right GASP
statement and looks freaky
during a heavy and intense
lat workout.
GASP products are not
x2x ClotHiNG
made for everybody at the
If you’re looking for hot last minute gifts for gym
gym — they are only for the
friends (or yourself), look no further than X2X.
most dedicated athletes.
X2X features fashionable training gear and
At Activewear Online you
casual clothing for people serious about their
will find a wide range of
performance. Tanks, T’s, training shorts, leggings,
products made for heavy
casual tops jackets, Hoodies and Beanies are
workouts in the gym as well
available in a range of fashion colours, all made
as gear to wear in your life
from high quality, high performance materials.
outside the gym.
Email info@x2xclothingaustralia.com and
RRP: $49
mention IRon MAn to receive free shipping and
Available from www.
special Christmas pricing on orders.
activewearonline.com.au
Available from www.x2xclothingaustralia.com
christmas gift guide

vitaMix Mixers
Vitamix now has two fabulous Christmas gift options for people passionate
about cooking and health: the original Vitamix Total Nutrition Center 5200
that handles the job of 10 kitchen appliances: juice, chop, grind, knead,
blend, freeze, cook and more, plus the new Vitamix Professional Series
500. Features include a pre-programmed hot soup setting, a frozen dessert
setting and a smoothie setting. With a Vitamix, even the nutrient-packed
peels, pulp and seeds of many types of produce can be pulverised and
blended into healthy recipes that taste amazing. It’s quick, tasty and washing
up is a breeze — 15 seconds in fact!
These are the ultimate Christmas gifts for someone who is serious about
cooking and health.
RRP: $995 (Total Nutrition Center 5200), $1195 (Series 500)
Available from Myer and selected stockists.

stiNG Gloves
Sting Sports has a new range of women’s and men’s gloves
for your trainee’s Christmas stocking. All gloves feature
easy-wash reinforced aniline leather palms for increased
wear and strength, as well as ‘Grip Flex’ finger expansion BlaCkroll rollers
joint designed for comfort and performance. Blackroll Rollers, Balls and DuoBalls are professional
The women’s VX2 glove also features cool weave top tools for self-massage, myofascial release and trigger
panels and micro-fleece palm lining for comfort, fit and point treatment. Produced in Germany, the Blackroll
moisture management. The men’s Fusion glove features portfolio consists of simple but effective tools made from
Kevlar finishing for maximum recyclable yet very durable material. By using Blackroll you
grip strength, silicon stability can noticeably improve your body flexibility as well as your
strips and foam rubber padding muscular system capability. Regular exercising with Blackroll
on the fingers. The men’s C4 ensures sustainable release of
gloves feature diamond HD tension and improves muscle
cool weave design and performance.
neo gel rubber inserts on RRP: $49.00
palm and fingers for grip, Available from www.blackroll.com.au
comfort and protection,
as well as an elasticised
wrist strap for support.
Available from facebook.com/
stingsports or call +613 9219 7800

iroN edGe MediCiNe Ball

Medicine balls — an old fashioned
way to improve strength, power,
iroN edGe Hex-Head duMBBells
speed and acceleration — have been
Dumbbells are a necessary addition to any gym. These Hex-Head
around for centuries. They are still
dumbbells are for the economy minded and feature straight rather than
a popular way to improve specific
contoured knurled handles and are rubberised to mimimise the impact on
aspect of fitness; primarily
anything they come into contact with.
speed, power, strength and
Available in weights between 1 kg and 50 kg, Iron Edge Hex-Head
acceleration.
dumbbells are of robust, durable construction.
Iron Edge stock
medicine balls in 2 kg RRP: $69 for 10 kg pair.
to 10kg weights. Available from www.ironedge.com.au
RRP: $75 for 10 kg
Available from
ironedge.com.au

132 / Australian Iron Man www.ironmanmag.com.au

AT THE MOVIES

Muscle Movie News

By Clint Morris

EASY CELL
SChwArzENEggEr
ANd StALLoNE tEAM up
November sees the release of one
of the most anticipated flicks of the
year — at least for us at the Muscle
Movie News cubicle: Escape Plan. The
film, formerly known as The Tomb,
teams action superstars Sylvester
Stallone and Arnold Schwarzenegger
as a couple of jailbirds who decide
it’s time to free themselves. Jim
Caviezel plays the crooked warden.
Schwarzenegger and Stallone
apparently got along great on set, so
expect the chemistry to spill into the — and we have a major one. And it was
frames of the film. really wild, because this was the first
“I think audiences are really going to be fight scene I had done in a long time.
surprised, because there’s some dramatic This was kind of my comeback.”
scenes in there, but there’s also some old Schwarzenegger believes fans will
school fight scenes in there,” Arnold says. “finally get what they have been looking
“It has something for everybody.” for”, suggesting action buffs have been
Schwarzenegger also says the film, eagerly awaiting the long-gestating
directed by Mikael Hafstrom, doesn’t rob team-up of Sly and Arnie.
audiences of a Terminator vs. Rambo “This has been the perfect movie [to
clash either. team up on],” says Schwarzenegger.
“Not to have some kind of “It’s such a unique story and it’s not just
confrontation, not to have some an action movie but it has some really
kind of a fight, would really let down great, great scenes. It came unexpected
the audience,” says the actor of his too, because for so many years we tried,
Reagan-era competitor. “And that’s why and couldn’t do it, now here we are.”
[Stallone] suggested we do a fight scene Escape Plan opens November 28.

hE-MAN LivES
Terry Rossio, the Lone Ranger co-writer
who has helped Disney make money
both big and small, has landed at castle
Grayskull. Rossio is penning the long-
gestating Masters of the Universe remake
— based on the popular ’80s toon; Dolph
Lundgren starred in the film — which is
set up at Columbia.
No ‘He-Man’ casting rumours
yet, but over the years
everyone from Mark
Wahlberg to
Paul Walker,
Christopher
Showerman and Triple H
have been mentioned to
be in contention.

134 / Australian Iron Man www.ironmanmag.com.au

 roCk MAkES for
good LAvA
Dwayne Johnson has
closed a deal to star in
New Line earthquake flick
San Andreas. The project
reunites Johnson with
director Brad Peyton, whom
he worked with on Journey
2: The Mysterious Island.
The project is due to kick
off in April 2014, and be
released sometime in 2015.
The movie is set after a
devastating earthquake hits
California and centres on a
rugged rescue-helicopter pilot
(Johnson) making a perilous
trip across the state to rescue
his estranged daughter.
Johnson was also
recently named as the
star of an in-development
feature adaptation of ’80s
TV classic The Fall Guy.

AT THE cInEMA

SuMMEr MoviE prEviEw: pArt 1

ESCApE pLAN confinement. When school in space to prepare for a
Stars: Arnold Schwarzenegger, he is inexplicably future invasion.
Sylvester Stallone released, he Buzz: This adaptation of the famous
Synopsis: When a structural-security embarks on sci-fi novel looks like a kids’ flick,
authority finds himself incarcerated in an obsessive but Harrison Ford does seem to
a prison he designed, he has to rally mission to be picking better material these
his skills to escape and find out who discover who days, so here’s hoping it falls into
framed him. orchestrated that ‘better’ category (if only for
his punishment. his sake).
Buzz: Even if it’s
bad, it’ll be good — Buzz: Remakes
Schwarzenegger are always
tough, but can’t
thor: thE dArk
and Stallone worLd
being on the see in-demand actors like Josh Brolin
Stars: Chris
screen together, and Sharlto Copley turning up for
Hemsworth,
for the duration something that’s going to be less than
Natalie Portman,
of a movie (as solid. This should be good.
Anthony Hopkins
opposed to the
Synopsis: Thor
Expendables flicks), ENdEr’S gAME battles an ancient
will be enough to Stars: Asa Butterfield, race of Dark Elves
hold attention. Harrison Ford, led by the vengeful
Abigail Spencer Malekith, who threatens
oLdBoY Synopsis: to plunge the universe back into
Stars: Josh Brolin, Elizabeth Seventy years darkness after the events of
Olsen, Sharlto Copley, after a horrific The Avengers.
Samuel L. Jackson alien war, an Buzz: If nothing else, it should feature
Synopsis: An advertising unusually gifted some pretty cool fight and/or battle
executive is kidnapped and held child is sent to an sequences — director Alan Taylor’s a
hostage for 20 years in solitary advanced military Game of Thrones alum.

www.ironmanmag.com.au Australian Iron Man \ 135

AT THE MOVIES
AT THE DVD STORE
thE CoNjuriNg (Roadshow)
Aussie James Wan might be one of
the only filmmakers today capable
of directing a legitimately scary and
original horror movie. Reminiscent of
some of the great horror films of the
’70s, The Conjuring lets its story —
and, well, some practical effects — do
the scaring, as opposed to a bath-tub
of blood. The film tells the ‘true’ story
of paranormal investigators Ed and
Lorraine Warren (Patrick Wilson and
Vera Farmiga) who are called in to
investigate some spooky goings-on
at an old mansion. The movie, much
like Wan’s previous film Insidious, is
an absolute goosebump-provoker,
but more than that, it’s just a darn
solid film.
136 / Australian Iron Man
Arrow: SEASoN oNE (Warner)
Just as we get to know the Green Arrow
of TV’s Smallville (granted, the show has
been off the air for a couple of years now),
along comes another show expecting us
to invest in their version of the emerald
superhero. Thanks to some great writing and
a dramatic tone that shares little in common
with Smallville’s teen angst and adventure
premise, it’s fairly easy to do that — invest in
Stephen Amell’s incarnation of Oliver Queen.
As any DC comics reader will know,
Oliver Queen is a billionaire playboy who
was presumed dead after disappearing for
five years, only to be found on a desert
island. When he returns to Starling City,
he’s a changed man — he wants to right the
wrongs of his past but also wants to do a
lot more for the people. He starts getting
about by night as a masked avenger known
as Green Arrow.
BLiNdEr (Pinnacle Films)
Bull Durham may disagree, but baseball, his life and future career as a
with its three strikes and you’re out footballer slowly disappear.
rule, doesn’t inspire much in the way of Set in the small coastal town of
perseverance. Australian rules football, Torquay, Victoria, Blinder looks at what
on the other hand, is a much better happens to a group of teammates on a
analogue to the game of life; we may local footy team after they’re involved in a
fall, we may get tossed about a bit, we rather squalid scandal.
might even drop the ball sometimes, but Ten years after the incident, Tom
it’s never over until that final siren. Until Dunn (Oliver Ackland, Wasted on the
then you just keep kicking, keep moving Young) returns home and is forced to
forward and tactically plan your next face his demons and ultimately put the
move. Sometimes the play is successful, Torquay Tigers jersey back on.
sometimes it isn’t, but what matters is Coupled with Greg De Marigny’s
that you’re still in the game — and there’s beautiful cinematography, VCA grad
still a chance to score. Gray’s determination to make an Aussie
With his latest effort Blinder, film that’s broadly appealing and
Australian writer/director Richard intelligent, one can’t help but barrack for
Gray (Summer Coda) mows his field this beauty.
in that ubiquitous
reminder that one
wrong turn can take
you off course, but
with determination,
insistence and,
notably, the gift of
time, you can realign
yourself with the blue
dot on the GPS.
Gray’s film, a
love letter to both
AFL and life’s
lessons, tells the
story of a young
man who, after
one unfortunate
incident, sees
www.ironmanmag.com.au
LEARN
TRAINING sECRETs
The ultimate book on bodybuilding by the world’s ultimate bodybuilder.
All his breakthrough concepts on training, contest preparation, diet and
nutrition that have evolved into modern bodybuilding are compiled here in
one must-have volume.

Call 03 9574 8460 or visit

www.ironmanmag.com.au to order
AT THE MOVIES
oNLY god forgivES (ICON)
If it’s some good bare-knuckle
fights in Thailand’s underground
skirmish community you’re after,
look elsewhere. Nothing to see
here folks. Essentially a tease for
the movie that could’ve been, Only
God Forgives reunites the Drive
dream-team of actor Ryan Gosling
and writer/director Nicolas Winding
Refn in the tale of a troubled fighter
living overseas who reluctantly goes
after the awful chaps that murdered
his brother. It sounds great, but it
isn’t — the film is sluggish, almost
devoid of dialogue, and is as
pointless as a blunt HB.
138 / Australian Iron Man
BLood of rEdEMptioN (Anchor Bay)
Another month, another Dolph Lundgren flick. Let’s be kind, though,
because quite honestly, Lundgren’s flicks usually aren’t half-bad;
at least the guy has some charisma and can actually fight, thus
negating the need for a stand-in to throw punches for the lead
(you wouldn’t believe how many so-called ‘action stars’ actually
resort to this).
This one teams Lundgren with a couple of other DVD regulars,
Billy Zane and Vinnie Jones, in the tale of a recently paroled company
head who discovers his family is running the family business to
the ground, and in cahoots with crooks. He seeks out his former
bodyguard (naturally named ‘The Swede’) to help him put things back
as they should be.
MAN of StEEL (Warner)
The first-live action Superman movie since 2006’s Superman Returns, Zack Snyder’s
Man of Steel retells the classic original story — a super baby named Kal-El is sent from
the planet Krypton just before it’s blown to smithereens, ends up on Earth, where
he’s adopted by the lovely Kent family. Over time, ‘Clark’ learns he’s not only from
another planet, but he is equipped with incredible super powers — but with some new
additions and some new (somewhat unnecessary) subtractions. Once the film gets
over its clunky ‘let’s be different here’ origin retelling, it speeds into Clash-of-the-
Titans-territory with hero and villain (Michael Shannon’s General Zod) playing smash-
knuckle for about an hour — without pause.
Henry Cavill makes for a great Superman/Clark Kent, and he’s supported by some
great thesps in the supporting parts, including Russell Crowe as Jor-El and Amy
Adams as Lois Lane, but the film lacks the emotional punch and magic of the earlier
Superman flicks.
BANShEE: SEASoN 1 (Warner)
Personally, my favourite new show of the year. Alan ‘True Blood’ Ball’s
gritty, sexy and rather brutal action thriller series fixes on a crook who
arrives in the small town of Banshee
and takes the identity of the new
sheriff. While he’s trying to keep up
the facade that he’s a law-enforcer,
the rather brash dude’s also trying to
win back his ex-partner in crime (and
bed), who is now married with a kid,
and defend the town against some
absolute mongrels. If you like your
dramas gritty, bloody and don’t shy
away from a bit of gratuitous sex and
violence, you’ll dig this one.
www.ironmanmag.com.au
25th anniversary edition

The movie that made Arnold Schwarzenegger a household

name! Directed by Robert Fiore and George Butler, Pumping
Iron is a documentary about the lead-up to the 1975 Mr
Olympia contest, where Arnie was competing for his sixth
consecutive Olympia title. But the new stars on the scene,
Lou Ferrigno and Franco Columbu, were there to stir
things up. The movie with heart, soul and lots of muscle.

to order: Call (03) 9574 8460

www.ironmanmag.Com.au
BODY CONQUEST

Troubleshooting Q&A
This month, Ingrid talks avoiding shoulder injuries
while training, leg press vs. squats and training
for muscle mass and symmetry. DownloaD
your free
in-site app
& scan page
By Ingrid Barclay for viDeo

Q: I feel like something is wrong

in both shoulders when I train a
number of exercises for delts. It
feels somewhat injured, although
not bad enough that I think I need
to see a doctor; I just sometimes
have to change the angles that I am
working, or sometimes I feel I have
the strength to increase my weights,
but I don’t because I feel if I do it will
cause something more serious in my
shoulder area. I suspect rotator cuff
issues. Any advice?
A: To manage shoulder pain effectively
it is essential to understand the concept
of impingement and, in particular, the
relationship between impingements
and instability. Most shoulder pathology
relates to these two factors in some way.
To understand the concept of
impingement, it is necessary to
understand the functional anatomy
of the rotator cuff tendons and their
relationship to the structure both above
and below them. Impingement occurs
when the space below the acromion,
the coracoacromial arch and the AC
joint above and the glenohumeral
joint below is functionally narrowed.
This impingement causes mechanical
irritation of the rotator cuff tendons
resulting in haemorrhage and swelling.

ImpIngemenT cAn
occur from:
• Encroachment from above
• Swelling of the rotator cuff tendons
• Excessive swelling of the
humeral head.
The external rotator of the shoulder
includes two small muscles called the
infraspinatus and the teres minor. These
are much weaker than the internal
rotators, which include the pecs and the
lats. To distinguish between external
and internal rotation of the shoulder,
Michael Neveux

imagine you are standing and shaking

hands with someone with your right
hand. While in that position, if you

140 / Australian Iron Man www.ironmanmag.com.au

move your right hand, you’re externally
rotating your shoulder. What differentiates a Kroc row from a
regular heavy dumbbell row? High reps.
The problems with shoulders are
that some people, over the short and
medium term, may not appear to suffer
harm; it is only in the long term that
problems reveal themselves. Exercises
that are notorious for causing shoulder
harm include the behind-the-neck press,
upright row, pulldown to the back of
the neck and almost any kind of flye
movement. Some of these movements
will almost certainly harm the rotator
cuff muscles also.
Shoulder damage can also be caused
by potentially sound exercises that get
ruined by poor technique. These include
the wide-grip bench press and overhead
Michael Neveux

press, wide-grip dip or any press that

uses an excessive range of motion,
including the dumbbell bench press, and
the pulldown to the front with a very
wide grip.
Excessive training volume and/
or frequency can also lead to injured
shoulders very easily. Any shoulder,
chest or back exercise heavily works
your shoulders. Even on an abbreviated
program — where, for example, you
train each exercise once a week but
while training three times a week
overall — you are likely to be overtraining
your shoulders. So be careful how
you structure your shoulder workout,
rigorously analyse your program and see
if you can see signs that you may be
overtraining or harming your shoulders.
Also perhaps get a very experienced
coach/trainer to review your form to
ensure you are correctly executing your
choices of exercises.

Q: What are your thoughts on the

leg press as an exercise and, in
your opinion, is it an alternative for
the squat?
A: If I had to choose one exercise over
the other, it would always be the squat,
but individual circumstances are unique
and yours may require a different
prescription. The leg press is a major
multi-joint exercises in its own right,
regardless of whether you squat or not.
If for some reason a trainee needs a
break from squatting, it is an excellent
alternative. For trainees who have poor
leverages for the barbell squat that make
the squat only a marginally productive,
if not dangerous, movement — again, it is
an excellent alternative.
This group of trainees would include
Michael Neveux

really tall trainees and those of more Incline bench press with lockout
average height but with proportionally at the top of the movement.
long limbs and a short torso. They are

www.ironmanmag.com.au Australian Iron Man \ 141

BODY CONQUEST
most likely to be well suited to the
deadlift, thus making the deadlift/leg Weighted dips.
press a good match-up. The leg press is
also a respectable option when the squat
can no longer be performed due to lower
back or knee limitations.
Some gym-goers are quite disdainful
of the leg press, and suggest that those
who don’t squat are somehow copping
out. But for those who cannot squat and
leg press with equal safety, then the leg
press is an excellent exercise to have
regularly in your program.
The biggest advantage that I can
see with the leg press over the squat is
that it is far less technically challenging.
Because of this, it is easier to work
yourself maximally and safely in the
leg press, as opposed to the squat. It is
easier to maintain correct form while leg
pressing to failure than it is squatting
with a barbell across your back to failure.
By taking the lower back out of
the exercise, assuming that you use
great form, the leg press enables you
to work your thighs and glutes to the
limit without having your lower back
utilised, except as a stabiliser. This
is great for trainees who have lower
backs that fail before their legs do when
squatting. With some machines, because
of the control over pressing depth and
foot placement, knee stresses can be
lessened substantially in the leg press
relative to the squat, thus enabling
trainees with knee limitations to do
heavy work for their thighs and glutes.
So for me, I think the leg press isn’t
a cop-out from squats and that it is a
brilliant exercise in its own right to pack
on quad muscle. Not only that, but it may
help increase your potential in the squat
and deadlift because of its assistance
value for those two great movements.
However, assuming all things are equal
and that you can perform both exercises
safely and with good form, the squat is Michael Neveux
still the superior exercise.

Q: Ingrid, can you suggest a lean

muscle mass/symmetry program for a
three-month period for an advanced
trainee? I have over 14 years lifting
experience and I recently competed
in a bodybuilding competition and
placed. upon asking for feedback, I
was told that I need better symmetry
in my quads and hamstrings, more
thickness and width across my back,
and more biceps peak. can you
prescribe me something that would
specifically help me achieve this?
A: Sure. I’ll be referring to the workout on
page 144. This is a periodised, progressive
overload 12-week program with three
phases. The primary focus of this program
is to gain lean muscle mass and improve
symmetry. Additionally, there is a focus on
unilateral leg strength, particularly for your
hamstrings, chest, shoulders and calves
— something a lot of bodybuilders fail to
work on. Strength gains in this new aspect
will mean new size and shape will follow.
noTes:
• The first exercise of each day utilises
the ‘MP’ warm-up protocol.
• Each exercise thereafter, do
one acclimation set prior
to working sets.
• Be sure to view the videos for
correct execution of each
exercise on the BCTV website,
www.bodyconquest.com.au
and click on BC Media.
• 2–3 minutes rest between each
working set. But if you get very
sore from high-overload unilateral
strength workouts, more recovery
may be required.

142 / Australian Iron Man www.ironmanmag.com.au

 The leg press is not a ‘cop out’ exercise.
Michael Neveux

mAnIpulATIng THe Dexter Jackson is a

force curve bodybuilder known for his
In this program, you will see exercises incredible symmetry.
that emphasise overload at different
points in the lifting force curve. Exercises
such as the bench press lockouts and
half-press movements simply enable
higher than usual overload through
specific phases of a traditional range of
movement in an exercise.
When built into a program correctly,
these modifications of traditional
exercises have tremendous advantages,
such as higher motor neural (muscle)
recruitment, and increases in the golgi
tendon thresholds.

noTes on THe WorKouTs

Workout 1: Working triceps on a
decline angle really hones in on the
long head of the triceps, hence the
suggestion to perform French presses
on a decline bench.
Workout 2: Perform all presses in a power
cage. For the lockouts, use the same
position, but the only difference is you’re
just going to lower the bar 3-4 inches and
explosively then lock out the elbows. Set
the power rods accordingly. Once you get
the hang of it, use all-out intensity.
Roland Balik

Workout 3: I recommend using the

strongman’s grip with your deadlift

www.ironmanmag.com.au Australian Iron Man \ 143

BODY CONQUEST
pHAse 1: WeeKs 1–4, 8–10rm (2 WorKIng seTs)
WorKouT 1 WorKouT 2 WorKouT 3 WorKouT 4 WorKouT 5

*Squat *Barbell bench press *Deadlift *Standing military *BB Romanian

Leg press Incline DB flyes Pendlay row press deadlift

*Single leg press Barbell press lockouts Neutral chins Close-grip Leg curl (single leg)
(weighted if need be) upright rows *One leg calf press
*Weighted dips Rope crunches
(5 sets of 6–12) Kroc rows Single DB side (use the leg press)
Decline French press flye (Lean)
(EZ Bar) Squat calves
*Barbell curls (4 sets of 20)
*Core:
Concentration curls Core (your choice)
Hanging leg raises
(3 sets of 15)
Hanging knee raises
(3 sets of 15)

pHAse 2: WeeKs 5–8, 6–8rm (2 WorKIng seTs)

WorKouT 1 WorKouT 2 WorKouT 3 WorKouT 4 WorKouT 5

*Squat *Bench press *Deadlift *Standing military *BB Romanian

Leg press Incline DB flyes Pendlay row press deadlift

Single leg press Barbell press lockouts Neutral chins Close-grip Single leg curl
upright rows *One leg calf press
*Weighted dips Rope crunches Kroc rows
(5 sets of 6–12) Single DB side (use the leg press)
Decline French press flye (lean)
(EZ Bar) Squat calves
*BB curls (4 sets of 20)
Core:
Concentration curls
Hanging Leg raises
(3 sets of 15)
Hanging knee raises
(3 sets of 15)

pHAse 3: WeeKs 9–12, 4–6rm (3 WorKIng seTs)

WorKouT 1 WorKouT 2 WorKouT 3 WorKouT 4 WorKouT 5

*Squat *Barbell bench press *Deadlift *Standing military *BB Romanian

Leg press Incline DB flyes Pendlay row press deadlift

Single leg press Barbell press lockouts Neutral chins Close-grip Single leg curl
(weighted if need be) upright rows *One leg calf press
*Weighted dips Rope crunches
(5 sets of 12–6) Single DB side (use the leg press)
Decline French press Kroc rows flye (lean)
(EZ bar) Squat calves
*Barbell curls (4 sets of 20)
Core:
Concentration curls
Hanging leg raises
(3 sets of 15)
Hanging knee raises
(3 sets of 15)

remember: All exercises marked with an asterisk (*) must go through the whole warm up-process (on facing page). Those not
marked with an asterisk must have an ‘acclimation set’ performed. This is a set of six at 80 per cent of your 8RM.

144 / Australian Iron Man www.ironmanmag.com.au

 (one overhand and one underhand
grip), as this will help prevent
rounding of your back as the weights
get heavier, by pulling the
scapula back.
Workout 4: Again use the power cage.
For the first exercise, set the rods so
that you can complete a full rep with
confidence, but only lower the bar to
the tip of your nose.
Workout 5: With barbell Romanian
deadlifts, only lower the bar to the
shins. Leg curls as normal, but single
leg. With squat calf raises, please
watch the BCTV video under (or scan
page 140 with your In-Site app),
where you can watch a staff member
perform this exercise. Increase your
weight weekly! But no racking the
bar — the squat is your rest period.

Note: With this type of training

there’s much higher taxation on
your CNS. You must be eating
six metabolically precise meals
and getting 7–8 hours’ sleep
every night to maximise the
benefits of this training.

Warm-up aNd
traiNiNg protocol
All exercises marked with an asterisk
Even safe shoulder exercises
(*) must go through the whole warm-
Michael Neveux

like the overhead press can be

up process:
dangerous when performed
20% 8 rm for 12 reps
with poor form.
40% 8 rm for 10 reps
60% 8 rm for 6 reps
80% 8 rm for 3 reps
100% 8 rm for 1 rep
Then two work sets aiming for eight
reps. If on the first work set, eight reps
are obtained, increase the weight. If
you get two sets of eight completed,
that means go up next week. As
always, aim for extra weight or extra
reps. Exercises not marked with an
asterisk must have an ‘acclimation set’
performed. This is a set of six at 80 per
cent of your 8RM.

Ingrid Barclay is the owner

of Body Conquest, an
elite personal training
service specialising in
contest preparation for
men and women. Ingrid
is a Master Trainer of 23
years, author of Go Figure and a NABBA/
WFF judge who has helped numerous
competitors to compete at their very
Michael Neveux

best. Ingrid can be contacted on

all things being equal, the squat is still the 0424 180 093 or through
superior exercise over other leg movements. ingrid@bodyconquest.com.au

www.ironmanmag.com.au Australian Iron Man \ 145

Up for a challenge
change yoUr life
EntEr thE BIOFLEX BOdyBLItz 12
W
ant to change your body,
and your life, forever?
Over the years, the staff
at Women's Health & Fitness and
Australian Iron Man magazines
have seen hundreds of cases
where people have undergone
incredible transformations — from
the average Jane or Joe to the
bodysculpting or fitness champion.
Enter now and become one
of these success stories! Each
month during 2013, we'll choose
a finalist and publish their story.
At the end of the year, one female
and one male will be selected as
the Grand Champions and win a
2013
swag of fantastic prizes. Feeling
inspired? Take your ‘before’ shots,
enter online, then get training for
the most transformative 12 weeks
of your life.
BEFORE AFtER
Each monthly winner
will win:
• Shape Up Stack Pack worth
$80 thanks to Bioflex Nutrition
Australia
• A profile story with Women's
Health and Fitness or Australian
Iron Man magazine
• 12 months subscription to
either Women’s Health &
Fitness or Iron Man magazine BEFORE AFtER
www.womenshealthandfitness.com.au
 anD 2013

forever
The 2013 Grand Champions
will take home:
• $5000 Cash
• A $2000 holiday of your dreams.
• A photoshoot and story with
Australian Iron Man magazine

WEEk ChaLLEngE • 12-month supply of Bioflex

Nutrition Australia Products
*see terms and conditions on website

BEFORE

BEFORE AFtER

BEFORE AFtER

CURRENt BODYBLItZ
GRAND CHAMPIONS
EntEr onlinE at • David McIlhone • Ruth Anderson

ironmanmag.com.au/bodyblitz
 Ms. Physique Master
40+ winner Wendy Young.

It was a massive day at the Celebrity Room of the Moonee Valley

Race Course in Moonee Ponds. With 26 categories and more than
200 competitors, it might not be long before INBA Victoria goes
the way of Queensland and has to run its events over two days.
Report by Daniel Hedger • Photography by Steve Romic

148 / Australian Iron Man www.ironmanmag.com.au

 n the Fitness Model Novice Class 1, after two
rounds (bikini and sportswear), Simone Micheli
was awarded first, followed by Melissa Stavrianos
in second and Cara Stokes in third. Similarly, after two
rounds in the Fitness Model Novice Class 2 (14), Anissa
Carrodus emerged with the win, while Catherine Martin
and Jen Grima placed second and third respectively.
Mr. Beach Body, the male fitness model category in
INBA, had two classes, with some familiar faces competing,
including eventual winner Bradley Tik, who placed first in
Class 1, Jake Brookes was second, while Ben Spinazzola was
third. In the Class 2, Daniel Hetrel beat out Luke Matias and
Ricky Love for the win.
After two rounds in the Fitness Models 30+ class, the
lovely top three of Nicole Comley (first), Caroline Hutchinson
(second) and Erin Blandford (third) were announced. In the
Fitness Model Open, Anissa Carrodus nabbed her second
trophy of the day after her win in the Novice. Rounding out the
top three were the beautiful Kylie Gray and Nicole Comley.
There was some quality natural muscle on display
in the Men’s Teenage (9) category. Ultimately, Alex
Tatterson came away with the win, while Samuel
Schepis and Chris Vi were second and third respectively.
It might not have been much of a surprise that big Edward
Ung took out the title in the Men’s Junior, but Matthew
Mariani and Jacob Schepis, who had just placed in the
Teenage, still managed to push him.
Wendy Young came to win, with her excellent condition,
nobody could take first
away from her in the
Ms. Physique Masters
40+. That said, Silvana
Nuspan and Vanessa
Stanford were worthy
adversaries.
In the Ms. Physique
Masters 50+, Alison Giret
took out this small
category, with
Overall and Open
Short winner
Edward Ung.
www.ironmanmag.com.au
Marie Jones and Christina Lasota in second and third. The
Men’s Masters 40+ (3) was another small division, but Les
North won fair and square with David Riley and Nathan
Shepherd pushing him.
South Australian INBA president Kim Tanska made the
trek across to Melbourne and his journey paid off when he
won the Men’s Masters 50+. Trevor Pryor and Andy Harrison
took out second and third.
The Men’s Intermediate class included many impressive
physiques, with ultimate winner Lewis Pepperell among
them. Jim Mathiopoulos snagged second, while Over 40s
winner Les North took an admirable third.
Back to the ladies, the Figure International showed off the
tremendous physique of Mollie Stewart-Gibson, who won
over a tough field of 18 — many of whom were seasoned
competitors including Rebecca Holdsworth (second) and
Elise Trussler (third).
From a huge field of 21, the Bikini Novice division was
eventually won by Vanessa McFall. Katie Jean placed second
and Sally Laundess third in a very competitive category.
In the Men’s Novice Class 1, Jacob Spiteri overcame a
field of 17 men with quality muscle to take the trophy. Ben
Hytongue and Dai Lu took the second and third prizes.
Men’s Novice Class 2 was another competitive category, with
John Hogan eventually claiming victory over Keegan Thornhill
Ms. Physique Open
Victoria Mollie
Stewart-Gibson.
Australian Iron Man \ 149
INBA VIctorIAN NAturAl chAmpIoNshIps

and Simon Baker, second and third

respectively.
The newly launched Bikini Momma
class drew seven hot mummas, all in
incredible shape. Ijay Ellis won the
field, but second-placer Stephanie
Sanzo and Kristal Murrell were right
behind her. What an inspirational
division for new mothers who are
thinking of getting up on stage.
Figure International second
place-getter Rebecca Holdsworth
returned to claim the win in the
Ms. Physique Intermediate. Hope
Beach Body Class 1 top 4.
there was room on her trophy shelf
at home. Lauren Hills and Penny
Koster rounded out the top three.
In the Bikini Open, hot mumma
Stephanie Sanzo once again
appeared in our top three, placing
third to Silvia Kramska in second and
the radiant Lina Heinze in first.
After a second placing in the
Physique Intermediate, Lauren
Hills snagged first in the Ms.
Physique Novice. Lina Catipovski in
second and Debbie Voice in third
demonstrated the strength of these
new competitors.
Mollie Stewart-Gibson repeated
Beach Body Class 2 top 3.
her Figure International win with
first place in the Ms. Physique
Open, which is essentially the
Overall female win. She was
presented with the giant INBA
sword for her efforts. Physique
Masters 40+ winner Wendy Young
placed second, still looking as
well-conditioned as ever. Physique
Intermediate winner Rebecca
Holdsworth took third in an
obviously very strong field.
In Men’s Open Short class,
Men’s Junior winner Edward Ung
stormed the field with his hard
muscle and great conditioning.
Bikini Momma line-up.
That said, Jacob Spiteri, who had
won the Novice Class 1, had also
come to win and I’m sure it wasn’t
an easy decision for the judges
when they put him second. Jim
Mathiopoulos placed third.
Although Anthony Kerr (second)
and Samuel Musared (third) were
admirable adversaries, in the Men’s
Open Tall, the incredible Aaron
Curtis was the one to beat. Nobody
managed that feat until the time
came for the Men’s Overall, when
Aaron and Edward Ung faced off,
with Edward the eventual victor. But
if these two guys represent the future
of natural bodybuilding in Victoria,
Bikini novice line-up.
we have bright future.

150 / Australian Iron Man www.ironmanmag.com.au


Bikini Open line-up.
Figure International line-up.
Fitness Model 30+ top 3.
Fitness Model Open top 4.
www.ironmanmag.com.au
INBA Victorian
Championships
2013 results
Fitness Model Novice Class 1
1 Simone Micheli
2 Melissa Stavrianos
3 Cara Stokes
4 Danielle Mondo
5 Amanda Debono
6 Tracy Williams, Eva Chadraoui,
Isobella Stewart-Gibson, Alicia Chin,
Roseleen Lenehan, Emily Atherton,
Anita Kelaart, Ruth Hodge, Leonie
Van Ryn, Peita Morris
Fitness Model Novice Class 2
1 Anissa Carrodus
2 Catherine Martin
3 Jen Grima
4 Lina Catipovski
5 Lucy Swan
6 Charlotte Hyndman, Lisa Wright,
Marthine Skogfelt, Candice Johnson,
Lisa Reynolds, Joanna Northam,
Patrycja Ziemba, Carly Bateman,
Joanne Reynolds
Mr. Beach Body
Victoria Class 1
1 Bradley Tik
2 Jake Brookes
3 Ben Spinazzola
4 Wesley Raphael
5 Andrew Coleman
6 Nicholas Down, Pierre Quyn,
Matthew Briganti, Ryan Anderson,
Julian McIntyre, Renqi Shen, Sameer
Vashishat, Mase Khalil
Mr. Beach Body
Victoria Class 2
1 Daniel Hetrel
2 Luke Matias
3 Ricky Love
4 Andrew Corbisiero
5 Jamie De Cicco
6 Jayden Lococo, Michael Glover,
Michael Crichton, Alex Tsindos,
Raween Fernando, Luke Dewberry,
Damien Egan, William Oakley,
Cam Wild
Fitness Model 30+
1 Nicole Comley
2 Caroline Hutchinson
Australian Iron Man \ 151
INBA VIctorIAN NAturAl chAmpIoNshIps

INBA ViC results continued.

3 Erin Blandford
4 Maria Mirabella
5 Danielle Mondo
6 Leonie Van Ryn, Melissa Stavrianos,
Jaclyn Smith, Jen Grima, Lisa Wright,
Joanna Northam

Fitness Model Open

1 Anissa Carrodus
2 Kylie Gray
Fitness Model Novice Class 1 top 3.
3 Nicole Comley
4 Caroline Hutchinson
5 Susan Baxter
6 Isobella Stewart-Gibson, Kalina
Williamson, Jaclyn Smith, Catherine
Martin, Charlotte Hyndman, Lucy
Swan, Lina Catipovski, Kristal Murrell,
Maximw Nolten, Carly Bateman,
Eloanar Catipovski

Men’s Teenage
1 Alex Tatterson
2 Samuel Schepis
Fitness Model Novice Class 2 top 3. 3 Chris Vi
4 Tim Foster
5 Thomas Goulding
6 Jude D’Souza, Lliam Hanns, Jayden
Lococo, Edward von Moger

Men’s Junior
1 Edward Ung
2 Matthew Mariani
3 Jacob Schepis
4 Darrell Ramnuth
5 David Hytongue
6 Mark Guglielmino, Shaun Vallone,
Lyam Murray, Ben Heng, Warrick Eccles
Men’s Intermediate top 3.
Ms. Physique Master 40+
1 Wendy Young
2 Silvana Nuspan
3 Vanessa Stanford
4 Christina Botting
5 Julie Edgley
6 Carmela Seale, Jo Morris, Linda
Grech, Lisa Thomas, Rachel Rampling

Ms. Physique Master 50+

1 Alison Giret
2 Marie Jones
3 Christina Lasota
4 Leah Winzar
Men’s Junior top 3.

152 / Australian Iron Man www.ironmanmag.com.au


Men‘s Master 40+ top 3.
Men’s Master 50+ top 3.
Men’s Novice Class 1 top 3.
Men’s Novice Class 2 top 3.
www.ironmanmag.com.au
INBA ViC results continued.
Men’s Master 40+
1 Les North
2 David Riley
3 Nathan Shepherd
Men’s Master 50+
1 Kim Tanska
2 Trevor Pryor
3 Andy Harrison
Men’s Intermediate
1 Lewis Pepperell
2 Jim Mathiopoulos
3 Les North
4 Cameron Dunne
5 Dai Lu
6 Victor Spruyt, Arda Hancioglu, Cori
Jay, Zen Moraitis, Nathan Shepherd,
Steven Walker, Ben Lewis
Figure International
1 Mollie Stewart-Gibson
2 Rebecca Holdsworth
3 Elise Trussler
4 Georgia Holton
5 Vanessa Stanford
6 Sarah Whitby, Silvana Nuspan,
Lauren Hills, Rachael Chadwick,
Penny Koster, Sofie Velitsianos, Carol
Marzouk, Nicole Comley, Narelle
Hall, Anita Moricz, Debbie Voice,
Julie Edgley, Christina Botting
Bikini Novice
1 Vanessa McFall
2 Katie Jean
3 Sally Laundess
4 Silvia Kramska
5 Mary-Jane Wells
6 Marie Ranson, Sarah Ross, Amie
Newton, Melissa Martin, Noelle
Bosshard, Katie Maycock, Cathryn
Goodsell, Rachel Bailey, Rachel
Nowland, Sarah Moreland, Stephanie
Pavlidis, Narelle Knott, Elisha Kmiec,
Monika Dunin, Anna Palomba,
Shelley Keenan
Men’s Novice Class 1
1 Jacob Spiteri
2 Ben Hytongue
3 Dai Lu
4 Zen Moraitis
5 Adam Scott
6 Daniel Loo, Jason Vassallo, Aydin
Australian Iron Man \ 153
 INBA VIctorIAN NAturAl chAmpIoNshIps

INBA ViC results continued.

Develioglu, Nathan Sarra, David

Fontanini, John Nasr, Leigh Winsor,
Ben Colquhoun, Julian McIntyre,
Samuel Sim, Renqi Shen,
Marc Routledge

Men’s Novice Class 2

1 John Hogan
2 Keegan Thornhill
3 Simon Baker
Men’s Open Short top 3.
4 Drew Layton
5 Shaun Coel
6 Ben Heng, James Nearchou,
Nicholas White, Adam Gatt, Andrew
Nasr, Sean Gadea, Warrick Eccles,
Mark Veith

Bikini Momma Victoria

1 Ijay Ellis
2 Stephanie Sanzo
3 Kristal Murrell
4 Emma Wheatland
5 Ami Stockton
6 Narelle Knott, Candice Johnson
Men’s Open Tall top 3.
Ms. Physique Intermediate
1 Rebecca Holdsworth
2 Lauren Hills
3 Penny Koster
4 Christina Botting
5 Julie Edgley
6 Courtney Prodanovic, Rachael
Chadwick, Carol Marzouk, Niki
Boukis, Anita Moricz, Carleigh Egan

Bikini Open
1 Lina Heinze
2 Silvia Kramska
Men’s Overall top 2. Ms. Physique Open top 3. 3 Stephanie Sanzo
4 Marie Ranson
5 Rachel Nowland
6 Liz Trieu, Bethany Scheffer, Amie
Newton, Kirby Brook, Sally Bell,
Bridget Mcglade, Alicia Newman,
Elisha Kmiec, Anna Palomba

Ms. Physique Novice

1 Lauren Hills
2 Lina Catipovski
3 Debbie Voice
4 Carol Marzouk
5 Leah Frigo
6 Courtney Prodanovic, Trisha
Fitness Model winner
Anissa Carrodus. Teenage Men top 3. Lingard, Narelle Hall

154 / Australian Iron Man www.ironmanmag.com.au

 Get the body and
the results you want

The Strength Training Anatomy Workout books are your guides to serious muscle
development. They include proven programming for strength, power, bodybuilding
and toning. Inside you’ll learn the best exercises for building up and strengthening each
muscle; how to determine weights, repetition and frequency; and strategies for accelerating
recovery. It’s all here and in all the stunning detail that only Frederic Delavier can provide.

Available NOW from www.sportzblitz.net/onlinestore

or call 03 9574 8460 to order.
INBA VIctorIAN NAturAl chAmpIoNshIps

INBA ViC results continued.

Ms. Physique Open Victoria

1 Mollie Stewart-Gibson
2 Wendy Young
3 Rebecca Holdsworth
4 Penny Koster
5 Elise Trussler
6 Sarah Whitby, Silvana Nuspan,
Christy Reedy, Vanessa Stanford,
Niki Boukis, Rachel Rampling, Marie
Jones, Georgia Holton
Ms. Physique Masters 50+ top 4.

Men’s Open Short

1 Edward Ung
2 Jacob Spiteri
3 Jim Mathiopoulos
4 Arda Hancioglu
5 Darrell Ramnuth
6 Cori Jay, Ben Colquhoun, Chris Vi

Men’s Open Tall

1 Aaron Curtis
2 Anthony Kerr
3 Samuel Mussared
4 John Hogan
Ms. Physique Masters 40+ top 3. 5 Danny Parker
6 Nathan Shepherd
7 Adam Gatt, Mark Veith

Ms. Physique Intermediate line-up.

Ms Physique Novice top 3. Men’s Open Tall winner Aaron Curtis.

156 / Australian Iron Man www.ironmanmag.com.au

 call 03 9574 8460 or visit
www.ironmanmag.com.au to order
AUSTRALIAN

BODYBUILDING & FITNESS MAGAZINE

Delivery Details
Name...................................................................................................................................................................................... Dear Iron Man Reader
Address ................................................................................................................................................................................ There’s no better time to subscribe
Suburb ........................................................................... State ................................Postcode ............................... to Iron Man magazine, with this
Email* ................................................................................................................................................................................... exceptional ofer of savings of over
Phone (h) .................................................................... (m) ............................................................................................ $27*. Each issue includes quality
*By including your email address you consent to receipt of any email correspondence regarding
this magazine and other emails which inform you of Blitz Publications & Multi-Media Group’s
content ranging from IM News &
other magazine titles, products, services and events and to promote third party goods and
services you may be interested in.
Views, championship commentary,
workouts, training and nutrition
advice to product reviews and
Billing Details (if Different from aBove)
Name......................................................................................................................................................................................
plenty more.
Address ................................................................................................................................................................................
Suburb ........................................................................... State ................................Postcode ...............................
Phone (h) .................................................................... (m) ............................................................................................ Why SubScribe?
subscribe to 12 month iron man
magazine subscription for only
❑ 6 issues (Australia) $49.95 (6 months) $80 and enjoy these benefits:
❑ 12 Issues (Australia) $80.00 (12 months) ✓ makes a perfect gift
❑ 6 issues (International) $99.90 (6 months) ✓ never miss another issue!
❑ 12 Issues (International) $170.00 (12 months) ✓ a saving of over $27
off the newsstand price*
✓ free delivery direct
Payment Details
Enclosed is a cheque/money order payable to Iron Man Magazine or please debit to your letterbox
the below credit card:

SAVe
Card Number ❑ Visa ❑ Mastercard

OVer
Exp. Date.................................................................. Signature ................................................................................

$27
Payment of money order, cheque or credit card with completed form to
Complete order form and fax to AUSTRALIAN IRON MAN MAGAZINE
(03) 9574 8899 PO Box 4075, Mulgrave, VIC 3170

IM 20#11 3 FREE
3 Issues
FRee!*

*Includes savings of the newsstand price. Ofer available until 15th December 2013. Ofer applicable
to 12 issue subscription within Australia only. The 3 free copies form part of the 12 issue subscription.

Subscribe online... For credit card orders, call

www.ironmanmag.com.au (03) 9574 8460
BODYBLITZ
Kickstart your life
Dave Cupples was overweight, depressed and negative. But
seeing what previous BodyBlitz winners had accomplished
spurred him to take control of his life and fitness.
A
fter the excitement of travelling
the world and coming back from
those highs to a more mundane
life, I slipped back into a negative
mindset and cycle of depression.
I kept being reminded and was
dwelling on sad things that had
happened in our family — my close
cousin Jim, who inspired me to start
martial arts when we were young,
passed away in a car accident, and
also my sister, who used to be very
close and train Hapkido with me had
moved away.
I got badly out of shape and had
developed a noticeable big gut when I
decided to start the challenge. Straight
away, even just thinking about the
challenge got me into a positive
mindset and I actually saw this as a
really exciting opportunity. The more
overweight and out of shape you are,
the more difference the exercise and
diet will make and there was potential
to make a really huge and drastic
change that would not only spark
positive change in my life but hopefully
inspire others too.
I am a long time reader of
Australian Iron Man and was inspired
by previous contestants — seeing
other normal people make the
transformation and how they did it
really gave me the belief that it was
possible. I also felt that following a
solid 12 weeks of training, diet and
taking control of my body and fitness
would really spill over into other
areas and give me a kickstart with
the momentum, spark and energy to
achieve my dreams in any area of life.
There have been huge benefits
and lessons from the challenge that
have gone way beyond getting fit.
One important lesson was to surround
myself with positive people, so as part
of the challenge I did the Bay Run,
the City2Surf and the Blackmores
Bridge Run for Cure Cancer Australia.
I love charity fun runs and the
160 / Australian Iron Man
AFTER
great atmosphere of people getting
together and doing something positive
for themselves and others.
It seemed daunting at first to
lose all that weight but I found the
key was to break it down step by
step and take action, as action builds
momentum and before you know it the
small changes add up. When you are
overweight and feeling down, it may
be temping to go for a late night junk
food meal but that only makes things
worse, while just one workout or
Brought to you by
WWW.BIOFlexnuTRITIOn.COm.Au
DownloaD
your free
in-site app
& scan page
for gallery
healthy meal gets you one step closer
in the right direction.
For the first four weeks I followed
a proven diet and exercise plan and
just put my head down and followed
it methodically to the letter. As I saw
results and started losing fat off my gut,
the momentum and motivation spiralled
up and I got more and more pumped to
give even more to the challenge.
I had quite a few functions in the
last six weeks with free cocktails,
sugar, food and drinks galore.
Originally, I thought I may have a few
but after seeing the results from the
first few weeks, I was so encouraged
I wanted to go all-out and so went to
all of those events without eating or
drinking a thing.
Another take-away was that
preparation is everything. In my
opinion, the challenge is not decided
in the gym but in the kitchen and in
your shopping trolley. Cooking my
meals in advance and also setting
a schedule with specific weights
and cardio workouts mapped out
really helped me settle into a rhythm
and routine so I could really up the
intensity over the challenge.
I also learned the importance of
working smart and measuring what
works, especially as there is a lot of
misinformation out there when it
comes to diet and exercise. In the
lead-up to the challenge I timed my
runs and measured my weights and
I saw firsthand which foods and
exercises were having the most
positive effects on my body.
A huge lesson was to find people
who have already been there and done
that and have gone from where you
are to where you want to be — and to
learn and follow from what they have
done. That’s why I was so inspired
by the previous challenge winners; I
knew they were real people who had
transformed their lives and come from
a place I could relate to. One of the
www.ironmanmag.com.au
 need some inspiration? Visit
To register for
ironmanmag.com.au/photos the BIOFlex BodyBlitz Challenge, 2013

please visit ironmanmag.com.au/bodyblitz

SAmplE dAily bodyblitz Challenge SAmplE wEEKly

diET plAn measurements
woRKouT
Before AfTer
Breakfast: 6 scrambled egg whites
Height 181.5 cm 181.5 cm
with wholegrain toast or oats with Weeks 1–4
protein shake, green tea Weight 88.8 kg 75.8 kg
Mon: Weights (Full body)
Chest 102 cm 100 cm Tues: Interval sprints
Pre-workout: nO booster,
Waist 103 cm 88 cm (6 x 100m/200m)
creatine, banana
Calves 37.5 cm 37 cm Wed: Weights (Full body)
Post-workout: WPI protein shake Arms 33.5 cm 36 cm Thurs: 4 km run
Lunch: Grilled fish (barramundi or Thighs 59 cm 55.5 cm Fri: Weights (Full body)
salmon), steamed vegetables/salad, Sat: Swimming intervals
brown rice Sun: Fun run — Bay Run (7 km),
Snack: WPI protein shake, AFTER City2Surf (14 km) or BodyCombat
raw almonds Weeks 5–8
Dinner: Grilled poultry (chicken or Mon: Weights (chest/back/legs)
turkey breasts), steamed vegetables Tues: Interval sprints (6 x
Snack: Slow-release protein shake, 100m/200m)
1 tsp flaxseed oil Wed: Weights (shoulders/arms/abs)
Thurs: 4 km run
Fri: Weights (chest/back/legs)
Sat: Weights (shoulders/arms/abs)
bEFoRE Sun: BodyCombat and swim/
Blackmores Bridge Run (9 km) for
week 8
Weeks 9–12
Mon: Weights (chest/back/shoulders)
Tues: Interval sprints
(6 x 100m/200m)
Wed: Weights (legs/arms/abs)
Thurs: CrossFit
Fri: Weights (chest/back/legs)
Sat: Weights (legs/arms/abs)
Sun: BodyCombat and swim

greatest gifts is to be able to inspire

other people to change their lives
for the better. It has been really
humbling to have people noticing
my change and asking for advice
how they too can turn their life
around. I am now working on a
book, which will hopefully help
even more people.
I feel way more positive and
confident and this has really
sparked me to take control, not
just of my body and fitness but
all areas of life. The idea of not just
being a zombie sheep and following
the diet and lifestyle habits of society
or the people around you, but living
consciously and really making a decision
to have a goal and a game plan and go
for it is truly empowering.

www.ironmanmag.com.au Australian Iron Man \ 161

The squat rack is typically reserved for the veteran lifter:
most new inductees into the iron game spend most of
their leg training days milling around the leg press, leg
extension and, if they’re adventurous, the hack squat.
This is a shame, as anyone who knows anything about
lifting knows that the squat is one of the exercise kings
when it comes to achieving results. But the idea of
hanging a heavy bar across your shoulders and traps is
bound to make most people double over in pain at the
thought. And when you watch some lifters shaking red-
faced with a heavy barbell across their bare shoulders,
their inability to stabilise the weight sees them flirt with
danger and horrendous injury on a weekly basis. Not With the Manta Ray training device, you can be sure
anymore. Let me introduce you to the Manta Ray: the that you will feel comfortable under heavy resistance,
training aid that’s ensuring that all trainees enjoy the naturally allowing you to maintain a stronger and safer
benefits of the squat, pain free. It’s a super-solid plastic posture during your heavy work sets. Pick up the Manta
training device that clips to the barbell and moulds to Ray today and ensure that your quads are the only body
your shoulders, providing a comfortable, smooth and, part feeling the burn the next time you do squats.
most importantly, safe lifting experience. Without a
training aid, there is a natural propensity to push your
head forward during the squat to keep the barbell
balanced. As most physical therapists will tell you, this
is the worst position for your neck to be in, as it places
the spine under a great deal of unnecessary pressure.
 The most significant advancement
in freeweight training in 75 years.
Lets you focus on squat movement and technique rather
than discomfort, numbness or shearing muscle trauma.

Unique weight distribution principle takes the bar off

your deltoids and vertebrae, transfers weight across
se
your trapezius muscles and reduces risk of injury. single exerci
e is n’t a mo re powerful
Fact: Ther the squat. Ac
hieve
ng th e en ti re body than
for buildi ering!
pain and suff
em en do us ga ins with no
tr

Testimonial
“If you’ve ever felt vulnerable to injury - or just flat out
uncomfortable - doing squats, the Manta Ray will give you a
whole new perspective on ‘The king of mass movements’ and
help produce the quality quads you desire.”
Steve Holman Author, IRON MAN’S Mass-Training Tactics: Size-
Building Strategies for home or Commercial-Gym Bodybuilders

The Manta Ray is available online at...

www.sportzblitz.net/onlinestore
#
YES! I want my squats to be safer and more comfortable so my quad growth explodes. Rush me the Manta Ray immediately. Enclosed is my
cheque, money order or credit card details for $69.95 plus $8.95 p&h.

Post: PO Box 4075, Mulgrave, VIC 3170 (Make cheque/money order payable to Australian Iron Man Magazine
Phone: For credit card orders, call (03) 9574 8460
Fax: Complete order form and fax to (03) 9574 8899
Email: customerservice@blitzmag.com.au

Name: Email:
Address:
City: State: Post Code:
Phone: Work:
Mastercard Visa Bankcard Card Number

Expiry Date: Signature:

TAX INVOICE: Blitz Publications Pty Ltd. 1 Miles Street Mulgrave Vic. 3170 ABN: 33 083 149 286
wet ’N’ wild
ASH
GIRLS of wEt ’N’ wILD 2014

164 / Australian Iron Man www.ironmanmag.com.au


Ash
How did you come to be
in the calendar?
Well, I wouldn’t be in the calendar if it
wasn’t for my partner, Mickey, or Charlie
Suriano. Mickey organised the shoot with
Charlie for me as a surprise, and it all just
came about from there.
where do you hail from?
I have a Greek background but I was born
and raised in Perth, WA.
tell us a joke/funny story.
OK, so this one time, at band camp...
what did you want to be when you
grew up?
A firefighter. Oh, how things have
changed!
what is your relationship to the
fitness industry?
Ash + Fitness = love at first sight.
You obviously keep yourself in great
shape. tell us about your fitness
routine.
I try to get to the gym five or six times
a week and mainly focus on weight
training. I try to include some sort of
cardio each day, even if it’s just for 15
minutes.
what’s your favourite exercise?
Donkey kicks and squats — they have
helped me build my booty!
what’s your least favourite exercise?
Running...boring!
Do you prefer weights or cardio or do
you change it up?
I definitely am a weights girl. I still
include a small amount of cardio each
day, but I love the shape and figure that
weights have given me.
Have you ever competed or
considered competing in a
bodybuilding/fitness comp?
Well, my partner’s a bodybuilder and he’s
been trying to get me into it for a while. I
might try my luck at it next year.
Are you strict about your diet or are
you a sucker for the bad stuff?
I think everyone’s a sucker for the bad
www.ironmanmag.com.au
featuring 14
of Australia’s
Hottest
Bikini
Models
Bo ca Mag
nu lendazin
s Par e
Ac&
k
stuff deep down inside. I generally stick
to a healthy eating plan but I never
deprive myself of anything; I just kick my
own arse twice as hard at the gym if I’ve
been naughty food wise.
Do you have a nutrition plan?
I eat six meals a day (every three hours)
and they consist of a mix of protein, good
carbs, good fats, and salad/vegetables.
Do you use supplements?
I definitely do! I have a range of different
supplements including fat burners,
proteins, pre-workout, intra workout,
post-workout and health benefiting
supps such as greens, multivitamins and
vitamin C.
what is your favourite male body part?
It’s too hard to name just one! My faves
would have to be back and biceps.
what is your own body part that you
like the best?
My legs and bum without a doubt!
what advice would you give to
2014
16 m o n t h calendar
out now!
sportzblitz.net/onlinestore
presented by
someone wanting to start out in the
modelling and fitness industry?
My advice is to never EVER give up;
keep striving to better yourself every
single day; surround yourself with
positive people; and to always believe
in yourself.
when you get the opportunity to have
some time to yourself, what do you
usually get up to?
Just relax…but then I get bored and end
up going to the gym anyway. Is that
sad? [Laughs.]
who is the person you admire most
from the fitness world?
I admire every person that is into fitness
and living a healthy lifestyle, but I take my
hat off especially to fitness competitors
and bodybuilders. It takes so much
dedication to prepare for, and takes
serious courage to get up on that stage.
who is your hero?
My mum. For more reasons than I can ever
tell you, but mainly because she raised me
to be who I am today. Thanks, Mum!
Want to Get HUGE?
Your Guide to massive muscle Gains
• TRAINING TIPS
• WORKOUTS
• NUTRITION

AUST $9.95
Inc. GST

Want to
get Big shoulders
BeyonD 101
BeLieF? Why the
basics
are best

10 keys
to
getting
sCARy
stRong
the perfect

mass
BuildinG
Workouts

Get heavilY Big time

armed
Back
B uild
Your Guns
attack
Get wide from
Australian Iron Man presents Mass Muscle
side-to-side
+ The MoST anabolIc foo
dS for you + PoST-workouT ProTeIn
+ MuScle-buIldInG vITaMIn STraTeGIeS
S and SuPPleMenTS + MaSS Tra
+ beST cheST TraInInG exer InInG fuel
cISeS + cannonball delTS: how To
GeT TheM

MASS MUSCLE 2013

out noW
Call (03) 9574 8460 or visit ironmanmag.Com.au
IRON MAN INTERACTIVE
Keep on pressing?
In a recent issue, you quoted Doug Brignole about the press
being hard on the shoulders. You should have read Bill Starr’s
retort to that in the August 2010 issue. I found he was right
on target. I’m 57 and look 35. I believe it’s due to my having
worked out since I was 15. I’ve done years of bench pressing
and had some minor issues — which have all been from the
bench press. The past three years I’ve been doing 10 to 20
sets of military presses daily (yes, every single day) with no
injuries, and my shoulders are getting big. The press is great
for the shoulders, in my opinion, with the chance for even

Neveux
AUSTRALIAN
fewer rotator cuff injuries than the very few I’ve had in the
past. One thing: I train every day (mostly conditioning, with
calisthenics-level weights), but I find that everyone’s way off
about recovery. If I lifted once a week, I’d be jelly. By the way, I’ve been reading this mag for BODYBUILDING & FITNESS MAGAZINE

years, and it’s great. The basics work best if you limit them to four or so exercises and work
the crap out of them.
— Russ Debrito, via email
Yes, many people have no problem with presses — and those who do got the damage via
heavy bench presses, as you said. Because of that, many trainees have problems with
overhead presses — which is the reason we did the item on using presses as a warm-
is on
up or moving them to the end of your shoulder routine so you’d use less poundage. So
your observations are right on — but our recommendations are too, for those who have
damage. See also this issue’s Body Conquest for more on shoulder damage through unsafe
exercises. — Ed

500-rep challenge
I am loving Roger Lockridge’s 500-rep workouts for each
muscle. It’s a challenge for me to complete all the exercises
Like
and reps, but that’s what makes them so productive. ‘The
500-Rep Arm Assault’ was one of my favourites because the
AustrAlIAn Iron MAn
pump I got was incredible. Here’s a thought: once Lockridge
covers every body part, how about putting them all together BodyBuIldIng &
in a section on the IM website?
FItness MAgAzIne
Neveux

— Joe McCain, via email

facebook.com/AusIronManMag twitter.com /AusIronMan for all the latest news,

views, and competitions
Gym Follies by Ken Best

Facebook.com/
AusIronManMag

Got something to say? Email: ironman@blitzmag.com.au

www.ironmanmag.com.au
WHAT’S NEW

Combust NitRaFlex
Next Generation supplements Gat

If you have tried Combust Experienced bodybuilders take this before every workout. In an
before, you will know institutional review board-approved clinical study, experienced
that this delicious-tasting bodybuilders took Nitraflex pre-training formula for two weeks.
pre-workout is highly Every subject gained a surprising five-to-10 pounds on their
effective and packs a nice bench press 1RM — a response rate of 100 per cent. That’s not
punch when you really all. Now there’s the incredible new Strawberry Kiwi flavour.
need it. What’s special and Check with your local retailer to learn more.
different about Combust
is that it contains only For more information, visit teamGat.com or
natural stimulants that supplementwarehouse.com.au
fire you up before your
workout. And for the
hardcore trainer looking
for that little bit extra,
available now is Next
Generation Supplements’
NEW Combust formula
— with caffeine! If you
want a mind-blowing pump and a strong rush of energy and
adrenaline to get you fired up before your workout, the choice
is now yours — Combust with or without caffeine.

For more information, visit

www.nextgenerationsupplements.com
or freecall 1800 288 019.

the top 25 RivalRies poWeR bReatheR

iN WRestliNG histoRy airmax
(DvD aND blu-Ray)
Overtraining? Undertraining? Prematurely fatiguing? AirMax
WWe Power Breather is designed to amplify your airflow by giving
you breathing biofeedback, so you can breathe maximally
WWE Superstars clash year- before, during and after your workout. This way, you can get
round with championships, more oxygen into your muscles to stimulate maximum growth.
glory and personal pride
on the line. But only 25 available from airmaxpowerbreather.com/GetbiggerFaster
rivalries can be considered
the greatest in sports
entertainment history. Now
for the first time ever, WWE
counts down the most intense
rivalries of all time. With
each segment narrated by a
different WWE or mainstream
personality, each rivalry takes
on a life of its own as WWE
fans get an inside, never-
before-seen perspective on
their favourite showdowns. From the grudges born from equal
pursuit of a common goal to those where the animosity crosses
personal boundaries, all the timeless conflicts in the history of
WWE, WCW, NWA, ECW and more are presented.
Plus, special features include over five hours of bonus
matches highlighting the rivalries presented in the countdown.

available from www.wwedvd.com.au and major retailers.

168 / Australian Iron Man www.ironmanmag.com.au

 by Dan austen anD bryan Mann

P
owerlifting. The name says it all—strength,
power, intensity, concentration, determination.
The sport’s physical and mental demands are
unlike any other, as are its athletes who must
always be committed and focused on success.
Now, hall of famer and nine-time world powerlifting
champion Dan Austin has teamed with strength and
conditioning expert Dr. Bryan Mann to create the sport’s
most comprehensive resource. Powerlifting breaks down
every aspect of the sport, including fueling, preparation,
and execution of the three primary lifts: bench press,
squat, and deadlift.
This hard-core guide includes more than 100 of
the most effective exercises to enhance the three
power movements, proven mental strategies, sample
programs, and periodization plans for increasing
absolute strength, power, and flexibility. The authors
also share their secrets for preparing for competition,
optimizing training, avoiding injuries, and advancing
through the ranks.
Whether you’re serious about powerlifting or simply
seeking a proven approach for developing strength and
power from one of the most accomplished athletes in
the sport, Powerlifting is a must-have.

Available from the Iron Man store. See page 172 or www.ironmanmag.com.au.
Available NOW from the Sportzblitz online store www.sportzblitz.net/onlinestore
or call 03 9574 8460 to order.
WHAT’S NEW

tRuteiN bReathiNG tRaiNeR

truNutrition expand-a-lung

TruNutrition is proud to introduce The Expand-A-Lung inspiratory/expiratory breathing trainer

Trutein, an ultra-premium protein is a breakthrough product for improving endurance through
powder designed for professional better breathing and lung function. Research supports that
athletes. TruNutrition specifically this breathing exercise significantly improves the strength of
formulated Trutein to be the respiratory muscles, and the volume of lung oxygen intake. The
best-tasting and most innovative end result is deeper, easier and better breathing for a superior
protein available. Consequently, endurance performance and breath holding capacity.
Trutein is designed to deliver
more health benefits than any For more information, visit www.expand-a-lung.com
other existing protein. Some
features include:
• Sustained-release protein blend
of whey, micellar casein and
egg white
• Recovery module featuring
omega-3s and nucleotides
• Labelling integrity, i.e. no label dressing
• Comes in eight delicious flavours including: CinnaBun,
pumpkin pie, chocolate-peanut butter cup, orange
creamsicle, banana cream

For more information, visit www.aplussupplements.com.au

musCle meChaNiCs Fat baR

human Kinetics iron edge

Resistance training expert and Cooper Institute instructor
Everett Aaberg is one of the world’s foremost instructors and
authors in strength training. In Muscle Mechanics, he puts the
emphasis on training mechanics to help you maximise results
and minimise the risk of injury.
By combining full-colour anatomical illustrations and
expert technical guidance, this book will help you better
understand how to properly target specific muscles by
using the most efficient alignment, positioning and lifting
technique for each exercise.
available from the iron man bookstore
on ironmanmag.com.au
Grip strength is one of the most significant — and essential —
tools in a strong person’s repertoire. Not only is it the simple,
sensible way to approach anything — after all, you can’t attempt
to exert yourself with an Atlas stone/kettlebell/dead ball/
barbell if you can’t hold onto it, but the extra workload on the
hands means more muscle is recruited into the lift, making for
greater overall lifts and consequent strength gains.
A Fat Bar has a larger diameter (50mm) than a standard
barbell (28mm), which means your wrists and hands receive a
greater workout through the process. You are able to train the
desired movement, as well as inflict a more rigorous workout on
fingers, thumbs and wrists.
available from ironedge.com.au

170 / Australian Iron Man www.ironmanmag.com.au

 RONNIE COLEMAN
Classic Coleman. The first Ronnie video, shot right after the ’97
Mr, Olympia before his historic run as eight-time Olympia winner.

This film by Mitsuru Okabe

chronicles Ronnie’s whole
body workout on the road to
victory. It also includes great
behind the scenes features,
such as training with other
stars of the era and Ronnie’s
life as a police officer.

Region free, NTSC.

to order: Call (03) 9574 8460 or visit www.ironmanmag.Com.au

iron man bookshop

Buy in quantity and save

Here is all the information you need to get that even more from our
everyday low prices.
body you've always dreamed of having. Buy 2 books or
Choose from our selection of handy texts to help you videos and get a
5% discount.
on your way to becoming a bodybuilding champion.
InCludIng: Buy 3-5 books
or videos and get a
Iron Man's ultimate guide series and 10% discount.
Arnold Schwarzenegger’s Encyclopedia of Bodybuilding. Buy 6 or more books
or videos and get a
Visit www.ironmanmag.com.au to see hundreds more titles 15% discount.

Ironman’s Ultimate Guide
To Arm Training
Complete proven arm training workouts.
Step-by-step methods used by
champion bodybuilders.
Ironman’s Ultimate Bodybuilding
Encyclopedia
Ironman’s Ultimate Bodybuilding
Encyclopedia is your get-big bible packed
full of training tips and secrets
Serious Strength Training
Finally you can hone your workouts with the
most effective, efficient exercises and get
the gains you deserve for your sweat and
effort. 302 pgs.
IronMind Stronger Minds Ironman’s Ultimate Guide
Stronger Bodies To Building Nutrition
The best of the IronMind columns from Learn the best nutrition tips and the most
Ironman. 182 pgs. up-to-date bodybuilding information
available anywhere. Fully illustrated.

$39.95 inc. GST. $39.95 inc. GST. $48.35 inc. GST. $43.95 inc. GST. $39.95 inc. GST.

Special Offer:
Size Surge Pack

Power Eating Beyond Brawn Natural Bodybuilding The Strength Training Workshop
Eat to build strength, power and energy This encyclopedia offers the key to your By John Hansen By Frederic Delavier
while losing fat. 282 pgs. training success. Become your own expert Get better and bigger results than you ever Your guide to creating the body and the
personal trainer! 496 pgs thought possible without using illicit or results you want.
unhealthy drugs.
10-Week Size Surge
$48.00 inc. GST. $69.95 inc GST $29.95 Inc. GST $26.95 Inc. GST

Bench Press Super Squats The Complete Keys to Progress West Coast Bodybuilding Scene
Send your bench press poundage through Squat routines to pack on maximum mass. Unlock the doors to mass gain with this West Coast Bodybuilding Scene is a trip
the roof. Tips and routines from the experts. Randall Strossen, Ph.D., tells you how! collection of John McCallum’s writings from through the most unforgettable years of
126 pgs. 110 pgs. Hardgainer: Size Surge Randall Strossen Ph.D. 270 pgs. bodybuilding following its humble
beginnings on the sands of Muscle Beach.
all for $55.00 Inc. GST
$52.75 inc. GST. $39.55 inc. GST. $49.95 inc. GST. $69.95 inc. GST.

TO O r d e r O n li n e lO g O nTO www.i r o n man mag.c o m.au

172 / Australian Iron Man www.ironmanmag.com.au
 HEAPS MORE TITLES ONLINE AT WWW.ironmanmaG.Com.aU

Arnold Schwarzenegger - Stronger Arms and Upper Body Delavier’s Core Training Anatomy Brawn Abs Revealed
Encyclopedia of Modern Bodybuilding By Joe Wubben and Jim Stoppani, PhD. Delavier’s Core Training Anatomy is your Stuart McRobert shows hardgainers how to By Jonathan Ross
Revised Edition. Would you like to be let in Take your upper-body workout to the next guide for increasing core strength, stability, pack on brawn. 231 pgs. With proven plans and personalised
on all of Arnold’s training secrets. Well let level. flexibility, and tone. programming, it’s your step-by-step guide to
Arnold share his unbeatable training six-pack success.
experience with you. 789 pgs.
$98.95 inc. GST. +$10p/h (Vic, NSW,
Qld, SA, Tas) (WA / NT Call for Postage Price) $33.95 Inc. GST $26.95 inc. GST. $55.58 inc GST $25.95 Inc. GST

Ripped 3: Lose Fat and Keep it Off
In Ripped 3 the lifelong leanness formula
is on diet, aerobics and weight-training.
Features include food selection for fat loss,
and aerobic fitness guidelines Softcover.
195 pgs
$63.20 inc. GST.
The Strongest Shall Survive Sculpting Her Body Perfect
Bill Starr’s classic book on building strength Third Edition - Now with accompanying
and power. 60-minute DVD.
Begin with body conditioning, building an
essential foundation for further muscle
development and refinement.
$60.00 inc. GST. $43.95 inc. GST.
Heavy Duty II: Mind and Body Heavy Duty
Mike Mentzer’s latest - 15-minute workouts Mike Mentzer’s shows you the high-intensity
every four days for size and strength. way to more muscle. 67 pgs.
163 pgs.
$80.00 inc. GST. $70.24 inc. GST.

orDEr Form
AUSTRALIAN

please complete in blocK letters

20#11
BODYBUILDING & FITNESS MAGAZINE

POST:
name ................................................................................................................................................................................... Enclose full payment and order form to:
PO BOX 4075 Mulgrave Vic 3170
address .............................................................................................................................................................................. Make Cheque/Money Order to
Australian Iron Man
suburb ........................................ postcode................................. state ................................... age .....................................

BY PHONE:
email ................................................. phone ....................................................... mobile .................................................... For credit card orders or enquiries call
(03) 9574 8460
QTY DESCRIPTION PRICE TOTAL
BY FAX:
Fax completed order form to (03) 9574 8899.

POSTAGE AND HANDlING cOST FOr

BOOk/DVD/VIDEO:
1 item . . . . . . . . . . . . . . . . . . . . . . .$8.95
2 items . . . . . . . . . . . . . . . . . . . . . .$12.50
3 items . . . . . . . . . . . . . . . . . . . . . .$15.00
4 items . . . . . . . . . . . . . . . . . . . . . .$19.00
SUBTOTAL 5 items . . . . . . . . . . . . . . . . . . . . . .$21.50
6 items . . . . . . . . . . . . . . . . . . . . . .$24.00
SHIPPING/HANDLING
7 items . . . . . . . . . . . . . . . . . . . . . .$25.50
credit card details:
TOTAL 8 items . . . . . . . . . . . . . . . . . . . . . .$28.00
add $2.90 for each item thereafter
visa mastercard
expiry date
Please allow 4-6 weeks delivery

PlEASE kEEP A cOPY OF THIS FOrM

FOr TAX INVOIcE PurPOSES. AT THE
TIME OF PAYMENT YOur SuBScrIPTION/
signature ............................................................................................................................................................................ MErcHANDISE, OrDEr FOrM BEcOMES
A TAX INVOIcE.
minimum credit card order: $10 • all foreign orders by credit card only

TAX INVOIcE: Blitz Publications Pty. ltd. 1 Miles Street Mulgrave Vic. 3170 ABN: 33 083 149 286

www.ironmanmag.com.au Australian Iron Man \ 173

MONTHLY INSPIRATION Need some inspiration? Visit
ironmanmag.com.au/photos

“To me, it’s all about

strength and to
me having a great
physique, which is
very important, is a
by-product of that.”
— Derek Boyer

NEXT ISSUE
• Power-Packed Bench Press
• Heavy Training to Get Lean
ON SALE
• Building the Perfect Diet Plan
• ANB, IFBB and INBA show reports 16 DEcEmbEr
174 / Australian Iron Man www.ironmanmag.com.au
 BULK NUTRIENTS
PURE SUPPLEMENTS

Did you know Bulk Nutrients offers FREE SAMPLES of its proteins
BCAA Recovery and Pre Workout products?
Simply Go To: BULKNUTRIENTS.COM.AU/SAMPLES