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Inside
FEBRUARY 2016
VOLUME 336
FEATURES
46 HUGH JACKMAN: SHRED LIKE THE WOLF
How to keep one of the best physiques
in show business.
52 BRUCE LEE: FIGHT LIKE A DRAGON

Channel your own inner kung-fu mega-star.
60 ARNOLDS BODY OF WORK:

AN OLYMPIANS WORKOUTS
Conquering Hollywood and all realms. PAGE 52
68 MUHAMMED ALI:
HOW TO BE THE GREATEST
Bruce Lee:
Famous in the ring and infamous
around the world. Channel your own inner
76 STARTERS GUIDE 2016 kung-fu mega-star
Start working towards the body youve
always wanted with this six-week program.
88 NEW YEARS RESOLUTE

Stay on track with 2016 goals.
92 JUST STOP IT!

24 training and nutrition
mistakes to stop making.
100 ANTIOXIDANTS
AND EXERCISE
Nutritionist Mark
Gilbert on what
to take and when.
SECTIONS
12 EDGE
UFCs Anthony Pettis, yoga for
performance, healthy skin tips.
BRUCE LEE PHOTOGRAPH COURTESY OF CATS COLLECTION/CORBIS.
26 TRAIN
Master the Bulgarian split squat,
tweak your tris and beat cramps.
38 EAT
Talking turkey, quitting sugar
and kicking arse with kale.
108 SUPPS
Get a boost with turmeric, plus
maximise your growth window.
6 MUSCLE & FITNESS FEBRUARY 2016

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ARNOLDS LETTER
LIAN
TRA
Hard gains
AU S
Executive Editor Arnold Schwarzenegger
Editor in Chief Shawn Perine
IF YOURE AN ECTOMORPH AND YOU THINK EVP/Group Publishing Director Chris Scardino
making key changes in your workout like doing more Managing Editor Brian Good
compound movements and using heavier weights for Group Training Director Sean Hyson
Group Creative Director Andy Turnbull
fewer reps is going to solve your problem, youre only
Senior Editor Joe Wuebben
half right. (For our purposes, an ectomorph is a hard-
gainer with a fast metabolism who has difficulty putting PUBLISHER
on size and weight.) You cant neglect the importance of Ian Brooks
dietary habits, recuperation and lifestyle factors. EDITORIAL

Editor Gary Phillips; gary@paragonmedia.com.au
If you take bodybuilding seriously, I know youre taking Chief Sub Editor Alison Turner
yourself to the limit in the gym. Remember, though, that the ART
physiological processes that promote growth are initiated Art Director Lee McLachlan
during your workouts, growth actually occurs while your SUBSCRIPTIONS
Subscriptions Manager Julie Hughes
body is at rest. If you take a closer look, perhaps these (02) 9439 1955; subs@paragonmedia.com.au
factors are whats limiting your development. These ADVERTISING
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optimise your muscle size:
ADVISORY BOARD
1) If you have trouble putting Rich Froning The reigning and four-time CrossFit Games champ
on weight, you need to increase Greg Glassman Co-founder of CrossFit, the worlds fastest growing fitness movement
Jim Manion Chairman of the IFBB pro league and president of the US National Physique Committee
your food intake by about 300
Nick Mitchell One of Britains leading personal trainers and owner of upfitness.com
500 calories daily. Mike OHearn Former TV Gladiator who has titles in bodybuilding, powerlifting and judo
2) Try to get 30-40 grams of David Sandler One of the worlds leading strength and conditioning coaches
protein with each meal. tissue. Tim Ziegenfuss Sports nutrition and exercise scientist who is chief executiove of the Center
for Apllied Health Sciences
3) Dont be afraid of fats healthy
fats. They should comprise about PARAGON MEDIA PTY LIMITED
25 percent of your daily calories. ABN 49 097 087 860
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30 minutes after your workout, www.muscle-fitness.com.au
and consume another high-protein Muscle & Fitness is published 12 times a year. Printed by Ofset Alpine. Australian distribution by
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many as 3-4 a week. Get as much
sleep as your body needs.
6) Dont train if youre tired or sore from your last workout. WEIDER PUBLICATIONS, LLC
A SUBSIDIARY OF AMERICAN MEDIA, INC.
7) If you participate in another sport or energy-draining
Chairman, President & Chief Executive Officer David Pecker
activity, pay extra attention to nutritional and recovery factors.
Executive Vice President/Chief Marketing Officer Kevin Hyson
8) Working your cardiorespiratory system is a smart idea Executive Vice President, Consumer Marketing David W. Leckey
for all bodybuilders (itll help you achieve superior muscle Executive Vice President/Chief Financial Officer, Treasurer Chris Polimeni
definition), but use a lower intensity level and work out President/CEO, Distribution Services Inc John D. Swider
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Take these into consideration and youll soon start Syndication Manager Maribel Dato
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Yours in iron, Founding Chairman Joe Weider (1919-2013)
Founding IFBB Chairman Ben Weider (1923-2008)
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READ
THE STARK
NAKED 21-DAY
METABOLIC
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Author Brad Davidson, trainer to
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WATCH
ZOOLANDER 2
The worlds dumbest supermodels
are back. Derek and Hansel are
recruited by Interpol to infiltrate
the world of high fashion after
a string of mysterious (and
beautiful) murders. Bring
on the Blue Steel.
Released February 11.
HEALTH
STRIP!
Men who wear boxers during the
BELIEVE AGAIN day and sleep naked at night
have a 25 percent lower risk of
THE X-FILES DNA fragmentation in their sperm

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tight underwear during the
This six-part revival of the classic series isnt day and night.
a reboot but a new story with David Duchovny
and Gillian Anderson reprising their old roles
as Mulder and Scully. The truth is still out there
sign us up. Premieres on January 24 on Syfy.

M&F310316
31st March 2016
NEWS / INTERVIEWS / SPORTS / GEAR
Its showtime
UFC superstar ANTHONY PETTIS inspires fans
in and out of the Octagon. BY JIM SCHMALTZ
JOSH HEDGES/ZUFFA LLC/GET T Y IMAGES

SPORTS EDGE
THE ROAD TO the UFC is

challenging for every athlete who
competes in the Octagon, but
former UFC lightweight champ
Anthony Pettis had the odds
stacked against him from an early
age. In 2003, when Pettis was 15
years old, his father Eugene was
murdered by a robber only a block
from his house. Although the
one-two combo of grief and rage
could have led Pettis down the
wrong path, he refused to allow
the tragedy to define him and his
family. Even now, more than a
decade since the incident, his
fathers memory continues to fuel
his single-minded dedication to
become the best fighter possible.
Born of Puerto Rican and
Mexican descent, Pettis is a
family-first athlete who has
laid a strong foundation in his
hometown of Milwaukee in the US
mid-western state of Wisconsin,
attracting a wide circle of
admirers that reaches to the top
executive in the state. In 2013
the same year he defeated Benson
Henderson to earn the UFC
lightweight title Pettis was
awarded a certificate of
achievement by Wisconsin
Governor Scott Walker. Being able
to sit in that office and get that
recognition, it was amazing, he
says. You dont expect that to
happen when you started training
and fighting for fun, but then it
turns into this thing that becomes
inspiring for other people.
Overcoming adversity and giving
back to your community these
are character traits that strike a
chord with Pettis no-nonsense
community. He takes his status as
local icon seriously. I get
recognised a lot, and people are
inspired by my story, he says.
They look at me for hope. I was at the store the other
MIKE ROACH/ZUFFA LLC/GET T Y IMAGES
And Pettis continues to deliver day with my daughter, and we

for those who look up to him: were in the cereal aisle when she
in 2015 he became the first
MMA athlete to grace the box
says, Daddy, thats you, recalls
Pettis. Then she asks, What is
PETTIS
of the iconic US cereal Wheaties, Wheaties? I know that being on REFUSED TO
a sign that the 28-year-old and
current No. 1 contender had
Wheaties isnt as big as it was
years ago, but its still an
LET EARLY
reached new heights within amazing feeling. Michael Jordan, TRAGEDY
his profession. Muhammad Ali and a whos who DEFINE HIM.
FEBRUARY 2016 MUSCLE & FITNESS 13
EDGE SPORTS GET MORE For pics, videos, and
more info on Pettis, go to ufc.com
of athletes have been on it. Its me and my fighting style.

one of the things that I can look The man who came up with the
back on when my careers over name was Pettis coach, Duke
and say, Yeah, I did that. Roufus, who witnessed his fighter
PETTIS HIGH-
INTENSITY WORKOUT:
Pettis, a third-degree black belt battle through a dislocated
in taekwondo, is a versatile fighter shoulder and other injuries to
THE HURRICANE
with a solid ground and stand-up deliver a head-kick knockout in a
game. But its the 177cm, 68 kilo fight early in his career. At first it THE HURRICANE is a sprint workout
fighters electrifying, unpredictable was, like, a joke, but then it started that gets your heart rate to max capacity
before you transition to a body-weight
fighting style thats helped him sticking, and now its become a workout. The idea is to begin with a
garner a global fan base and the part of my life, he says. sprint, then do difficult loaded and
body-weight moves after youve got your
nickname Showtime. Most At the time of writing, Pettis next heart rate up. It mimics a fight in that
fighters might shy away from a fight was scheduled to take place at you can begin with a high-endurance
moniker that adds the pressure of UFC Fight Night 81 on January 17, stand-up, then end up grappling on the
ground after running around the cage.
delivering an entertaining display to when hell face Eddie Alvarez in a You have to be ready for close combat
the task of winning in a sport in bout he hopes will move him closer even after youre gassed from a
which one slip-up can cost you to earning back the title that he lost stand-up flurry. As you can see, the
Hurricane allows for a lot of substitution
months of preparation, but Pettis to Rafael dos Anjos last March. And and variation, depending on what kind of
embraces the challenge. I love the in case you havent figured it out fight you expect or how badly you need
to work on your endurance.
nickname, he says. I think it fits Showtime really wants his belt back.
HOW TO DO IT
POWER
PLAYER 1: One minute on treadmill
Pettis record (no incline, moderate pace)
currently 2: Nine minutes on treadmill
stands at
(incline at fast pace, like a sprint)
18-3, with
seven wins 3: Body-weight routine
via KO. (ie, Turkish get-ups) to fatigue
4: One minute on treadmill
(no incline, moderate pace)
5: Body-weight routine
(ie, push-ups) to fatigue
6: One minute on treadmill
(no incline, moderate pace)
7: Body-weight routine (ie, sit-out
MMA drill or Turkish get-ups)
SHOWTIME TIP #1
A training activity must be at least equal
in length to the event youre training for.
If Im prepping for a 25-minute fight,
this is what well use, Pettis says.
SHOWTIME TIP #2
A fighters prep must focus on technique.
You cant just do cardio and prepare for
a fight, Pettis says. The only way you
can get ready to do grappling, wrestling
and striking is by doing it.
JOSH HEDGES/ZUFFA LLC/GET T Y IMAGES
THE STATS
AGE HEIGHT WEIGHT
28 177cm 68kg
RESIDENCE
Wisconsin, US
TWITTER
@Showtimepettis

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EDGE HER FIT
Surface pro
Skin therapist Ingrid Seaburn knows that if you want good skin,
you need to look after your whole body, inside and out. She gives
us the skinny on what she knows and what you should know.
How important is exercise Favourite form of exercise? tend to grab the nearest thing in the
to you in your daily life? I would have to say plain old jogging. shower for their face and that can
Exercise is very important in my Nothing beats the satisfaction of be a pretty horrible body soap thats
daily life. Staying fit gives me the finishing a run! Im not as fanatical just not right for their skin. They
energy I need to get through a very these days about distance but to need a pH-balanced, gentle cleanser
hectic day of multi-tasking as a vary the course with hills and stairs and they need to cleanse regularly.
single working mum trying to juggle keeps it challenging and works my
everything. It also helps to boost butt! I recently moved back to the Do Aussie men tend to
endorphins to in order for me to Bondi and I love doing the Bondi to neglect their skin?
feel happy and have a clear mind Bronte run. The views, the ocean Aussie men are the worst! They have
to get through my day. I find if I its just bliss. this whole rough and ready thing,
dont exercise I just dont feel good. which we love, but at the same time
Least favourite form they allow premature ageing to occur
What exercise do you do? of exercise? by neglecting sun protection, thinking
Over the years Ive really learned I know millions would disagree but daily sunscreen is just for women.
what works for my body. I like to I am not a yoga fan. I dont have
vary my workouts but I do tend to the patience. I find that it takes too Why is sunscreen so
stick with a few runs a week, no much time. And being present? important, beyond
further than 5 or 6km at a time. I dont want to be present when reducing skin cancer risk?
Nothing beats it for cardio fitness I work out I want to escape! The obvious answer is that the
as well as weight loss. sun ages us. If you want to look
Strength training for me involves Is exercise a key part old before your time, sit in the sun
light weights to lengthen and of healthy skin? all day. Yes, a healthy amount of
strengthen muscle mass usually Exercise is a huge part of maintaining vitamin D is required but you need
focusing on arms to get that great healthy skin. Your skin is the largest to protect your skin from harsh UV
lean muscle definition. I have a organ in your body. When youre rays in order to maintain healthy,
dance background, and when I tired, stressed, run down or have a youthful-looking skin.
was living in LA I discovered Cardio poor diet, it shows first and foremost
Barre, which was the perfect in your skin. The skin requires If you could share only
combination of ballet, strength and healthy oxygenation in order to feed one skin care tip with
cardio. I loved it! Now in Australia I nutrients to the dermis. Exercise us, what would it be?
love Xtend Barre, which is similar maintains that healthy blood flow. Stick to a simple and effective
but more Pilates-based. My new A healthy body creates healthy daily routine. Spend money on
favourite exercise DVD when Im at skin its all about skin fitness! natural, science-based active
home is the Tracy Anderson Method. serums (my favourite is Renu28)
Tracy is famous for training women Whats the number one mistake with antioxidants in them like A,
like Madonna, Gwyneth Paltrow and men make with their skincare? C and E in order to ward off free
the Kardashians. I love it it shapes The number one mistake from our radical damage. That is all long
my stomach like nothing else! boys is not cleansing properly. Men term pay-off.

EDGE
SEABURNS
DIET
Ive had a challenging
relationship with food over
the years and I am still an
emotional eater. I stick
to a low carb diet of fish,
chicken and loads of
vegies. I love brown rice
sushi, salads, avocado and
salmon. I stick to a very
clean diet with little
red meat and dairy. But
I always allow one or two
days on the weekend to
have whatever I want.
I supplement to maintain
iron and zinc levels. Im
not a huge alcohol drinker
other than a few glasses
of red on the weekend.
I see so many Australian
women who indulge too
often with alcohol, it makes
you age very quickly.

EDGE FITNESS NEWS
BARE IT ALL
Arnold did it in the gym,
Tarzan did it in the trees and
now US researchers at Ithaca
College have determined that
going barefoot could help with
a whole host of foot problems.
Scientists confirmed that the
small muscles in the feet play
a huge role in stability and
movement similar to how your
core helps with keeping your
upper body strong and that
wearing shoes can break down
the communication between
those muscles and the larger
muscles of the legs and feet,
leading to overuse injuries
like plantar fasciitis and shin
splints. They suggest going LOW T, HIGH WANNA
MAKE IT TO
barefoot whenever possible.
DEPRESSION
Low testosterone can cause a whole
host of problems, like dipping libido,
fewer erections and low energy.
Researchers from George Washington
University, US, recently found that lower
100?
Gotta keep those inflammation
levels low, says a new study
levels of T can also bump up rates of from Japan. Featuring more than
depression. The study, which followed 1500 people, the report found
200 men with an average age of 48, that one of the best markers for
longevity is inflammation those
discovered that 58 percent of them
THINK BEFORE with lower levels increased their
YOU EAT suffered from symptoms of depression
J P M / C O R B I S; A N D R E A S S TA M M / C O R B I S; T E T R A IM AG E S / C O R B I S
chances of growing old while

or had a diagnosis of depression. Getting keeping their wits about them.
Researchers from Brown
University in the US recently found
in the weight room and pushing big Best part is that inflammation
numbers can boost T, so when youre is something you can help
that one of the main reasons we influence, so keep stuffing
have an obesity epidemic (and done reading this, hit the iron. your face with leafy greens
why diet failure is so common) and training hard.
is that we dont eat mindfully.
By that, they mean having an
awareness of your thoughts and
feelings, whats going on around
you and what your body is telling
I FEAR NOT THE MAN WHO HAS
you. The study found that the less PRACTISED 10,000 KICKS ONCE
mindful a person was, the more
likely he or she was to be fat.
BUT THE MAN WHO HAS PRACTISED
Try thinking about your food ONE KICK 10,000 TIMES.
before you start shovelling it in. Bruce Lee

ABOUT THE DOCTOR
Dr Victor Prisk is an
orthopaedic surgeon,
former gymnast and
THE MUSCLE DOC EDGE
GNC medical advisory
board member.
Cramping cause electrolyte imbalances.

Training in excessive heat can
exacerbate the fluid and electrolyte
loss. The result can be muscle
your style
twitching, or an excruciating cramp
(if youve ever been awoken by a calf
cramp, you know how bad that is).
So whats your play? Consider
replacing electrolytes and fluids
Muscle cramps are part of the iron game with a sports drink, banana or
supplementation. If you get cramps
but preventable. BY DR VICTOR PRISK regularly, a potassium and
magnesium supplement might do
THERE ARE NUMEROUS battery. When these electrolytes the trick. Additionally, double check
causes for muscle twitching and are out of balance, the control of that youre getting a daily dose of
cramping, but the most common the nerve and muscle discharge calcium and vitamin D, and salt
one is an imbalance of electrolytes, becomes out of sync. Thus, your food as needed for iodine.
which often include sodium, muscles fire without the nerve, In some cases, the electrolyte
potassium, magnesium and and nerves fire without being told loss can be due to medications,
calcium. Electrolyte gradients to by your brain. such as diuretics for blood
are what charge nerve firing and Intense training, the type where pressure or beta-blockers for
muscle contraction just like in a you pour buckets of sweat, can asthma. Some cholesterol
medications (statins) can also
cause leg cramps that tend to
manifest at night. Your doctor
should know if your meds might
be contributing to your twitchy
or cramping muscles. So when
in doubt, ask. Sometimes the
fix can be as easy as prescribing
an alternative or adjunctive
medications like potassium
pills or coenzyme Q10.
Overtraining can be another
culprit. Whether youre using too
much volume or intensity, or
youre not allowing for adequate
recovery, the neuromuscular fatigue
fatigue of the muscle or nerve
supply of that muscle
can lead to increased
DID YOU excitability of the
KNOW? muscle where
Think of twitchy or the by-product
cramped muscles is twitching
as a sign; if youre and cramping.
pushing too hard, Change up your
its your body training and allow
letting you know fatigued muscle
to back off. groups to rest.
COREY JENKINS/CORBIS
Additionally, dedicate
more focus to getting better
sleep and whole-food nutrition.
Eat more leafy, green vegies such
as kale and spinach, which are rich
in antioxidants and phytonutrients.

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PERFORMANCE EDGE
At a
stretch
It can boost your performance, your health and your
wellbeing. And all you need is a mat. BY ALISON TURNER
BOOSTING YOUR SPORTING Lucas still runs today, and just My best ideas for work come
performance is not all about recently participated in the Gold Coast in yoga, Lucas says. Sometimes
smashing out PBs at the gym or Marathon. I also strength train five to its challenging for my body but it
pounding the pavement for hours at a six days per week and have found that is heaven for my brain. I also sleep
time. Sometimes you need something yoga has helped my athletic pursuits better and find that it definitely levels
a little more Zen. Like yoga. in so many ways, he says. my mood out to slightly less manic.
Former league player Ben Lucas Beyond running, Lucas says that For men wanting to give yoga a
(pictured) discovered this after yoga has helped him achieve greater try, Lucas recommends a minimum
signing up for a 100km ultramarathon. flexibility and range of movement of one session per week, although
Back in 2010 I decided to start for lifts as well as better breathing two is better for seeing weekly
training for an ultramarathon. technique which is needed for both improvements. As for yoga not being
However, after years of playing rugby lifting and running. for blokes, Lucas scoffs. I hear
league I was finding that I was getting My recovery between sessions every day from men that when they
quite sore from running 150km- is much better, as if my clarity and get more flexible theyll start yoga.
plus per week, say Lucas, now a focus. Ill add improved hip flexibility Wrong! You get more flexible by
successful PT and owner of Flow for running to the lifts, too! starting yoga.
Athletic in Sydneys trendy Paddington. Lucas religiously practices Yoga is key to my athletic success
At the time I was living in North twice a week, occasionally fitting in and I guarantee it will offer you
Bondi so I decided to try the local yoga a third session when possible. He greater benefits as well. I have
studio to see if I could reduce the pain prefers Vinyasa-style yoga, in which personally found that since I started
and my recovery time. I was hoping movement is coordinated with the yoga I have been able to run faster,
that it would improve my performance breath. However, any style of yoga lift heavier and train more frequently
as a result. It certainly did the trick! can offer similar benefits. with less injury. Whats not to like?

EDGE COMEBACK
From tragedy
to triumph
The rebuilding of rugby standout WATENE WAENGA.
BY DAVID ROBSON
AT 188CM AND OVER 100KG low. I had headaches all the time Symptoms of aplastic anaemia
of rippling muscle, powerful New and my body would ache include malaise (general
Zealand-born rugby midfielder throughout the day. I was discomfort and uneasiness),
Watene Waenga is known for constantly covered in bruises. pallor (pale skin colouring) and
bulldozing his way through multiple Told by one doctor that he was increased risk of infection,
defenders on footy fields in both lucky to be alive and by another bruising and haemorrhaging.
his home country and Australia. that he would never play rugby The rare and potentially life-
A picture of perfect health, again, Watene, 22 at the time, threatening paroxysmal nocturnal
Watene, 28 a former member of nevertheless continued to pursue haemoglobinuria destroys red blood
the formidable Kiwi Waikato Rugby his rugby dreams. Never losing hope cells in the bloodstream. Tiredness,
Union (WRU) squad and a former and staying informed on how to shortness of breath and palpitations
All Black hopeful is a full-time best manage his conditions, he put (an abnormality of heartbeat) are
advocate of the fitness lifestyle in place a plan that would enable its major symptoms. Lumbered
he has spent much of his life living. him to achieve the best shape of his with all of the above, Watene was,
Unlike many of his rubgy peers, he life. Today Watenes health is better for the first time in his life, forced
seldom drinks alcohol. Smoking than ever and athletically he is at to consider quitting his beloved
and unhealthy eating are certainly the top of his game. rugby. But despite losing 10kg and
out for the devoted family man, Ive always been involved in becoming more lethargic by the day,
whose three children (aged 12, the fitness industry, striving and he continued training for as long as
10 and 8) have inspired him to aiming to be fit and strong for he could. He continued to push his
continue winning, on the field and rugby, says the chiselled champ, body, as he had always done, but
off. It is no small irony, then, that who lists mens physique his energy levels were beginning
in 2009 the health-conscious competition, boxing and further to work against him.
Watene having just signed with rugby and league involvement as Closer to diagnosis, a lot
the Gold Coast Breakers rugby incentive for his continued gym of people commented on my
team was leveled with two efforts. However, it was after appearance, saying I didnt look well
debilitating blood diseases: being sick and diagnosed with my and that my colouring was grey,
aplastic anaemia and blood disorders that I took a good says Watene. Thinking I was fit
paroxysmal nocturnal look into my fitness and health and healthy, I took little notice of
haemoglobinuria (PNH). practices and began to learn these comments. However, the day
At first I was constantly tired, more about my body. before I ended up in hospital I ran
says the top footy prospect, now one length of a field to warm up for
playing for the Gold Coasts 2014 A FUTURE IN DOUBT training, collapsed and curled into a
Grand Final winning Southport A disease which destroys the ball. I struggled to breathe and called
Tigers rugby league team. I energy-boosting red blood cells of for help. I felt my heart racing and
couldnt walk up a flight of stairs the bone marrow, aplastic anaemia knew that something was wrong.
without becoming breathless and also depletes white blood cells A promising future star and an
having to rest. I was always (crucial for immune system integrity) All Black in the making, it was then
bleeding and the blood was hard and platelets (which promote that Watene felt his future begin
to stop. My blood counts were blood clotting and stem bleeding). to slip away. However, following

P H O T O G R A P H S BY D AV I D R O B S O N & PA U L I N E M A R T I N
FEBRUARY 2016
MUSCLE & FITNESS
23
EDGE
EDGE COMEBACK
conformation of his disorders and in of high school. Following a three-
learning of his prognosis, he resolved year stint with Waikato, Watene left
to regain his health and fitness his for Australia and signed with the
family providing ample incentive to Gold Coast Breakers in 2009. As a
beat the odds. My energy levels youngster Watene was inspired to
were very low so I could do little after play top level footy by his father
my diagnosis, says Watene. Though Watene Waenga senior, a respected
my physical shape had deteriorated, rugby player who represented New
my motivation never failed me. Zealands Hawkes Bay team and
Looking at my kids and being told I cultural rugby icons Zinzan Brooke
may not play rugby again pushed me and Tana Umanga. While his training
to want to get better and train hard to and nutritional habits along with
prove others wrong. After the shock, a hefty dose of natural talent
I decided that I would beat this enabled him to become one of New
mainly for the love of my children. Zealands best, it was only after being
diagnosed with his blood conditions
ROAD TO RECOVERY that Watene was forced to make
Beginning his rugby career with the lifestyle changes that have more
Aucklands Te Atatu team at age recently benefited his health and
five, Watene was touted as one to sporting performance.
watch. A standout player expected to Being on both ends of the life and
represent New Zealand on the world death scale encourages me to stay
stage, the solid back made his local healthy, says Watene. Now I train
Waikato rugby rep team straight out and eat well at all times and I dont go
WATENES RETURN TO FITNESS TRAINING PLAN

MONDAY THURSDAY TRAINING PROTOCOLS
MORNING: Pilates and work-ons MORNING: gym (work-ons weak Moderate to heavy weights employed:
(areas that require prioritisation): point training) focus is on perfect technique rather than
speed and agility. EVENING: club team training ballistic-style training.
MIDDAY: stretching for 30 minutes Optimal hydration is maintained at all times.
EVENING: gym (full body workout) FRIDAY Extra sessions are included when energy
followed by team training MORNING: a brisk 7-10km walk. is high and when certain areas require
Watene walks with his partner along prioritisation.
TUESDAY the beach, working hard enough to Hot/colds (contrast baths) are included
MORNING: conditioning high raise a sweat. Walking is directly to enhance recovery after all rugby
intensity cardio or weight training. followed by 30 minutes of stretching. stadium gym sessions.
Weights conditioning consists of Additional stretching is done wherever
lighter weights and higher reps SATURDAY possible.
across 2-3 sets per exercise for MORNING: a brisk 7-10km walk.
40 minutes total. Exercise selection Stretch for 30 minutes. Followed CONDITIONING BLOCKS
will vary from workout to workout. by rugby game. ROWING
Cardio conditioning consists of 100m row under 19 secs, 25 secs rest.
circuit training incorporating several SUNDAY 300m row under 60 secs, 45 secs rest.
functional movements per circuit: MORNING: recovery session. Repeat 10 times.
up/downs, burpees, squat jumps Says Watene: recovery these
and movements that simulate footy days usually consists of the same STATIONARY BIKE
skills (such as side stepping and walk, but at a more casual pace 25-30 calories in 60 seconds.
tackling). Minimal rest is included with my kids followed by a beach 60 seconds light spin.
between cardio circuits and each swim afterwards. Repeat 10 times (If 25 or more calories
circuit runs for 40 minutes. EVENING: stretching are not noted the block is not counted).
EVENING: club team training
BOXING (10SETS)
WEDNESDAY 45 seconds speed, 20 seconds rest.
MORNING: upper body power training 45 seconds sit ups, 20 seconds rest.
EVENING: gym (full body workout) 45 seconds power, 20 seconds rest.
followed by team training 45 second prone bridge.

COMEBACK EDGE
as heavy when weight training.

Instead I go slower and use correct
technique at all times. I have also
surrounded myself with positive
people and those who have similar
goals in the fitness industry.
Watene is now eating cleaner than
ever and such nutritional consistency
is reflected in the increased vitality
he displays in the gym and on the
field. He avoids acid-forming foods
to optimise his bodys acid-base
balance to ensure his body is
properly alkalised through green
vegetables and by avoiding sugars
and processed foods. He eats
mostly whole foods to ensure his
body is getting the nutrients and
vitamins it needs to recover fast.
The finely-tuned process of
building muscle while improving
athletic performance is extremely
physically and mentally demanding.
With the highly intense rugby and
gym training Watene routinely
engages in coupled with the ever-
present reality of the conditions
which almost took him out of
action for good, he must avoid
overtraining at all costs. To boost
recovery, Watene drinks amino
acids throughout the day, consumes
protein shakes, eats good food
directly following training and gets
the rest his body needs to recover.
AFTER THE SHOCK, I DECIDED
BACK ON TRACK I WOULD BEAT THIS MAINLY
Though he continues to closely
monitor the conditions that almost
FOR THE LOVE OF MY CHILDREN.
cost him his life, Watene has achieved
his goal of returning to full fitness. high intensity, he says. The main to have a smile on my face. To those
He has spent the years following concern is that because of the PNH facing similar odds Watene says to
his diagnoses fulfilling his athletic I have a much higher risk than most never give up. Keep the faith that
potential and, with his improved people of blood clots going to my there is something out there that can
physique and ever-burgeoning main organs. But I know my body help you, regardless of how negative
competitive nature driving him on, very well now and also know which your situation seems. I believe a
hes now eyeing mens physique symptoms to be aware of; this positive mindset is most important
competition and boxing along with makes it easier for me to push my and if you remain positive you can
continued footy success. body to the limit. continue to be happy. My main goal
My current blood counts are All Watene ever wanted to do as now is to live a healthy lifestyle and
those of a normal person my age, a kid was play for the All Blacks. at the same time be the best I can in
though at times these can dip, After overcoming his illnesses he all aspects of fitness to hopefully
which makes my heart rate spike says he is simply happy playing show others who are sick that you
much more quickly and therefore rugby and living a healthy lifestyle, can still be active and achieve your
makes it more difficult to train with and wherever this takes me Im sure sporting goals.

BUILD MUSCLE, BURN FAT, PERFORM BETTER
MUSCLE-
UPS
With years of
muscle-ups, Ramirez
developed the
shoulder strength
and stability to hold
himself horizontally
on the rings.
Master class
CrossFit Masters champion SHAWN RAMIREZ uses the perfect
balance of intense training, diet and recovery. BY AMY SCHLINGER

OVER 40 TRAIN
IN A SPORT WITH AN main motivation to three-peat at

RAMIREZS CROSSFIT
average athlete age of 24, two-time the 2016 CrossFit Games is to
CrossFit Games Masters (40-44) set an example. WORKOUT
champion Shawn Ramirez has I need to win for my third son,
DIRECTIONS: use 85 kilos for men,
conquered the most gruelling fitness Ramirez says. In 2014, my oldest
55 kilos for women. Do all reps per set
tests without ever being sidelined trained with me, and last year my then do next move. Perform for time.
by injury. The Kill Cliffsponsored second one did. Now, my youngest
E XERCISE SE T S REPS
athlete trains five days a week: two is running by my side.
to three days to improve strength, For Ramirez, staying game requires Deadlift 1 50
speed and flexibility; a day for listening to his body. He does track Pull-up 1 40
gymnastics; a weightlifting day with work instead of running on hard Front squat 1 30
cleans, jerks, snatches or squats; surfaces, and for box jumps he steps Dip 1 20
and a conditioning day with sled down instead of jumping off. Barbell thruster 1 10
pushes, rowing or running. His rest You cant listen when the body
QUICK TIP Scale down if necessary:
days are anything but. Ramirez talks, you have to listen to when 60 kilos for men/45 for women.
swims a mile (1.6km), does a 10K it whispers, he says.
row or rides an Assault AirBike. Ramirez follows a classic clean RAMIREZS STATS
Always giving your body diet: six meals daily with carbs, AGE HEIGHT WEIGHT
protein and fat. Breakfast is an
something different keeps training
fun, Ramirez says. A bored body oatmeal, berries, almond milk, whey 41 183cm 90.5kg
equals no results. protein and spirulina smoothie. RESIDENCE TWITTER
A father to three sons, Ramirezs Can you handle a day in his shoes? Florida, US @shawn_brx
BOX
JUMP
After Ramirez
nails a box jump, he
doesnt jump down to
the floor but takes
the safer route and
steps down.
NICK GARCIA FEBRUARY 2016 MUSCLE & FITNESS 27

TRAIN INSTANT MUSCLE
Tri again
Youre doing it wrong. Adjust your pushdowns
to follow your strength curve. BY SEAN HYSON
HOW TO DO IT
TRICEPS
PUSHDOWN
ATTACH A V-BAR
(or a rope handle)
to the top pulley of
a cable station and
grasp an end in each
hand. Hold it close to
your body with elbows
bent at 90 degrees.
Bend your torso forward
so you feel tension on
the tris.
PRESS THE
HANDLE down and
slightly forward as you
extend your elbows.
As you return to the
starting position, draw
your elbows back
think about how you
would lower your body
on a dip or a push-up.
You should feel your
triceps being stretched
at their elbow insertion.
QUICK TIP
Modifying your
pushdowns trains
them according to the
triceps strength curve.
Beginning with your
DID YOU
elbows back puts you
KNOW?
in a strong position so
Pushdowns done
you can lift more weight.
with a V-bar let you
Then, instead of
go heavier. However,
extending your arms
doing them with a
straight down, you move
rope is easier on
them forward a bit so
your wrists.
your triceps work as
theyre intended to
pushing away from you.
28 MUSCLE & FITNESS FEBRUARY 2016 EDGAR ARTIGA

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TRAIN ABS AND CORE GET MORE training tips
and diet advice by following
Sean on Twitter: @seanhyson
QUICK
TIP
When you master
the Swiss ball push-
up, youre ready to
handle push-ups on
rings perhaps
the hardest chest
builder of all.
HOW TO DO IT
SWISS BALL
PUSH-UP
Push PLACE YOUR

hands on
a Swiss ball. (A
65cm ball is ideal.)
SQUEEZE
the ball and
perform a push-up.
Spread your feet
your pack
Get into push-up further apart if
position and brace you need more
your core. stability.
Push-ups on a Swiss ball make a chest DID YOU KNOW? Swiss ball push-ups kill multiple
birds with one stone, working your chest, shoulders,
exercise train your abs and more. arms and upper back along with your core. Try them
first in a workout to activate these areas.
BY SEAN HYSON
30 MUSCLE & FITNESS FEBRUARY 2016 EDGAR ARTIGA

BODY WEIGHT TRAIN
QUICK TIP
The Bulgarian split
squat offers a great
way to build leg
symmetry. If you have
a weaker leg,
independent work
forces it to catch up to
the stronger one.
Split
decision
Adding Bulgarian split squats to a
MCDERMOTTS METCON
WORKOUT
DIRECTIONS: perform the workout for
10 minutes without stopping. Record
the total number of rounds you complete.
metabolic circuit will build up your E X E RC I S E REPS
hamstrings while incinerating fat. Bulgarian split squat 10*

Inverted row 10
WHAT IT IS WHY IT WORKS Incline push-up** 10

A 10-minute, ve-exercise The circuit is perfectly balanced Decline push-up*** 10
metabolic conditioning (metcon) with a lower-body movement, Burpee 30 sec
circuit by LA-based celebrity pushing and pulling movements,
*Each leg.
trainer Andy McDermott. The and an explosive movement.
**Feet on floor, hands on bench.
circuit starts with Bulgarian split Chest is a focal point for a lot of
***Hands on floor, feet on bench.
squats, then moves to inverted men, so the incline and decline
rows and two push-up variations pushup variations ensure upper-
incline and decline and and lower-pec development. As ANDY MCDERMOTT is a personal
nishes with burpees. Its done far as the intensity, be ready to trainer in the US. Follow him on
continuously for 10 minutes sweat. It really sneaks up on Twitter: @andymcd23, and
without any breaks. you, McDermott says. Instagram: @andymcdermotttness
IAN SPANIER FEBRUARY 2016 MUSCLE & FITNESS 31

TRAIN RATE MY WORKOUT
Overworked
Aaron sent us his workout split and
said hes burned out. Heres what
we advised. BY SEAN HYSON
AARONS
OLD SPLIT
DAYS EXERCISE
Monday Squat and legs

Tuesday Bench press, chest and back
Thursday Deadlift, traps and core
Friday Overhead press, shoulders and arms
M&F RATING: B
OUR ADVICE
Youre packing a lot of heavy lifts into one
week, and thats not giving you much recovery
QUICK TIP
time. Try training only three days per week,
The older and
and have the fourth workout spill into the
stronger you get,
following week. Your numbers wont progress
the more often you
quite as fast, but your joints will feel better.
must change your
lifts to avoid injury
and burnout.
AARONS
NEW SPLIT
DAYS EXERCISE
Monday Squat and legs

Wednesday Bench press, chest and back
Friday Deadlift, traps and core
Monday Overhead press, shoulders and arms
32 MUSCLE & FITNESS FEBRUARY 2016 IAN SPANIER

TECHNIQUE TRAIN
Crunch Time!
Rock a winning six-pack with this routine
FORM AND FUNCTION

The RA begins at the pubic bone,
runs up the length of the torso, and
inserts at the fth to seventh ribs.
It serves to ex the trunk, pulling
the rib cage to the pelvis. The RA is
anked by the internal and external
obliques that assist the RA and help
to rotate the torso.
THE RECTUS ABDOMINIS (RA), from progressing the resistance and ALTERNATIVES:
or the core muscles that make up the reps over time. A three- to five-kilo Abdominal crunch
six-pack, provide stability to the spine plate held behind the head or across machine, cable crunch.
during movement. The primary the chest can effectively increase WHEN ITS CRUNCH TIME:
exercise that activates the RA is the resistance. Reps in the 1012 range Core work should be done at the
crunch with knees up. Crunches are perfectly acceptable as things get end of a workout. The order that you
produce more dynamic contraction of even heavier. Reps and weight should do crunches and reverse crunches
the upper abs than the lower abs. For be cycled from high to low with should be dictated by which area
this reason, crunches should be appropriate periodisation. needs the most improvement.
coupled with reverse crunches to
ensure good contractile activation of
EXERCISE SETS REPS
the lower abs. Twisting variations of WASHBOARD
SHUTTERSTOCK
Crunch with Knees Up 3 1215

crunches (or sit-ups) should also be
included to ensure development of
ABS ROUTINE Reverse Crunch on Bench 3 10-15
Twisting Crunch 3 15-20
the obliques. Abs can also benefit

TRAIN ASK M&F
IFBB physique
pro SADIK
HADZOVIC
Q: I train my
arse off,
but I also eat
won the
rst-ever
clean and get
Arnold Sports plenty of rest.
Festival Mens
Physique Pro So why do I feel
championship
in 2015.
chronically tired?
JORDAN R.
A: This is a good
question because
each persons individual
needs are unique based
on gender, weight and
physical activity. But
my gut tells me youre
not consuming enough
calories or getting enough
hydration throughout the
day, says Felicia Stoler,
a nutrition and exercise
physiologist and author.
My suggestion would
be to balance out your
calories so that you eat
close to what you need
every day not low on
some days and then one
binge day each week.
Id rather see you eat
Quick fixes
more calories every day
than not get enough and
try to make up that
difference in one day.
Thats not a green
You asked, we listened and our experts answered. light for you to increase
your number of weekly
My upper- together at the top of the move.
cheat meals keep the
quality with that quantity.
middle back Additionally, consider weaving narrow- Make sure youre getting
is a weak grip pulldowns, cable rows and single-
arm dumbbell rows into your back
enough fruits, vegies
and whole grains, adds
point. How routine. Finally, remember to exercise Stoler. It may be helpful
can I target the muscle thats sitting between your
ears. Its important to make that
to meet with a registered
dietitian who can help
this area? mind-body connection when youre you determine your
ALEX F. working out, says Thach. Concentrate nutritional needs.
on the muscle being engaged, and If none of the above
fully contract with every rep. tips help, try to schedule
A:
DO SOME BASIC In Arnolds Encyclopedia of Modern a sleep study with your
pull-ups, says Chantha Bodybuilding, he summed it up best, doctor. You might not be
Thach, a personal trainer. telling readers to think of the arms as sleeping deeply or
The key is to contract and merely the cables of a crane; the lats getting enough oxygen
squeeze your shoulder blades and rhomboids are the engine. when you sleep.
34 MUSCLE & FITNESS FEBRUARY 2016 S I M O N M C D E R M O T T-J O H N S O N

REWRITE YOUR
EXPECTATIONS
What do you expect from your pre-workout in terms
of results? If you want more, if you want those around
you to recognise those differences, then you have to
optimise every part of your approach.
New Muscle Bomb pre-workout delivers the following per
30g serving;
7g 8g 3.2g 2.5g
BCAA citrulline malate beta-alanine betaine anhydrous
2,000mg 1,000mg 250mg

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Categorically and factually one of the worlds most, if not the

most, potent pre-workout formula available delivering mega
doses for all main ingredients in line with double blind scientific
studies. Muscle Bomb is also completely free from artificial
colours and sweeteners. Caffeine-free version also available.
Do you know of another pre-workout product that delivers

such dosages?
www.reflex-nutrition.com.au tel. 07 32063114 Search: Reflex Nutrition Australia

TRAIN BORN FIT
QUICK
TIP
Whatever curl
variety you
choose, pick a
moderate weight
you could do 15
reps with.
Arm training
evolution
Heres the smart way to train biceps and triceps.
BY ADAM BORNSTEIN
pushdowns compound movements tension off the target muscles.
are enough. (Big mistake.) Then I KEEP IT SIMPLE EZ-bar curls,
thought the answer was progressive hammer curls and varieties of
overload, adding weight to your lifts dumbbell curls are all you need for
every week. But that led to elbow biceps. For your triceps, think big
pain. After much trial and error with movements like dips, close-grip
How do I make my many clients, Ive settled on the bench presses and push-ups most
arms really grow? following methods, which build the of the time, finishing them off with
@MEIERED bis and tris safely and swiftly. cable extensions and skull crushers.
A:
GET A PUMP The arms respond well TRAIN THEM ON LEG DAY Because
IT TOOK ME a long to volume, so train them in the 8- to the biceps are small muscles, they
time to learn how to 15-rep range, and sometimes with respond better to frequency than
train arms for the best as many as 20 reps. When you go punishing loads. Train them two
gains. I used to be in the camp heavy on an exercise like curls, you to three times a week. Increased
that said you dont need curls and just start cheating, and that takes training frequency really adds up.
36 MUSCLE & FITNESS FEBRUARY 2016 MICHAEL NEVEUX

EXPERT ADVICE TRAIN
routine. If you squat and deadlift,

thats totally fine. But now try to take
one day out of your normal workout
and perform some sort of analogous
movements in a less stable, single-
sided environment. Training one side
at a time identifies imbalances and
activates the stabilisers at a higher
level. It also makes you strong as hell
when you go back to bilateral mode.
I began to shift to the strap in my
30s after I first began to experience
injuries. Hey, I used to be a meathead.
Before I hit my mid-30s, well, I thought
I was immortal. Then, my lower back
had become problematic from doing
tons of deadlifts in retrospect not
with great form and like any
meathead, the harder the better. As a
Navy SEAL, I got a shoulder injury from
an underwater ship mission I
came off a ladder and ended up
DID YOU dangling by my left arm with
KNOW? about 90 pounds [40kg] of
Hetrick invented gear on my back, swinging
the TRX while on the open seas in the
deployed. Find middle of the night. I heard a
out more at pop sound. But I had to
trxtraining.com
complete the training exercise
and never got it checked.
The funny thing about guys
who lift heavy weight is that a lot
Train
of them spend way too much time
developing the big prime-mover
muscles, while forgetting to focus
on the stabiliser muscles.
anywhere
Weve had many, many athletes who
will look at the straps and say, Whats
this gonna do for me? Ten minutes
later theyll say, How did I live without
this thing? One good example is the
big men in sports an NFL offensive
Former Navy SEAL and TRX inventor
lineman whos never tried a side plank
RANDY HETRICK says growth lies outside with his feet in the straps. Generally
your comfort zone. AS TOLD TO JEFF TOMKO speaking, its quite a shitshow. You
can squat 600 pounds, press 400,
THE MOST IMPORTANT loaded movements that mirror or push a sled across a football field,
evolution in training I have seen in my shape the actual activity you need but you cant hold yourself in a
COURTESY OF TRX
lifetime is happening now. Within the to perform in sports or in life. plank for 15 seconds?
past five or six years, fitness has Being a part of TRX, I believe all of Remember: your first day on TRX is
begun a migration towards functional us who train should also be adding your worst day on TRX. Each day after
movement. These are big, integrated, some sort of unilateral training to our you will improve in a significant way.

EF
T
H
DID YOU
KNOW?
The Waldorf salad
originated at the
Waldorf Hotel in
New York City in
the 1890s.
TURKEY
WALDORF SALAD
MAKES 1 SERVING
2 tbsp low-fat Greek yoghurt

2 tbsp low-fat mayonnaise
1 tbsp white wine vinegar
tsp salt
tsp black pepper
1 cup shredded baked or
grilled turkey breast
Protein
1 celery stalk, sliced
1 green apple, cut into 1 cm pieces
2 tbsp chopped walnuts
2 cups spinach
1. In a medium bowl, whisk
salad
together yoghurt, mayo,
FOOD STYLING BY SUZANNE LENZER
vinegar, salt and pepper.

2. Add chicken, celery, apple
and walnuts and toss to combine.
Serve over spinach.
Make lunch into a high-class, muscle-friendly NUTRITION PER SERVING
feast that takes only minutes to plate. 586

CALORIES
58g
PROTEIN
38g
CARBS
25g
FAT
BY SEAN HYSON
38 MUSCLE & FITNESS FEBRUARY 2016 SAM KAPLAN

1 FOOD, 5 WAYS EAT
Kale
Easy recipes to add tons
of nutrients to your diet.
BY DEBI ZVI
1 MAKE A
SOUP
In a pot, saut 1 chopped onion, then
add 1 cup each chopped carrots and
celery until soft. Add 6 cups water,
1 tbsp low-sodium soup base
and 1 cup black beans. Simmer
uncovered. Stir occasionally until
beans cook. Add 1 bunch deribbed,
chopped kale and cook until tender.
2 BLEND A
SMOOTHIE
Blend 1 cup deribbed, chopped kale,
1 frozen banana chopped, avocado,
1 cup low-fat kefir and 1 stevia leaf
until desired texture is reached.
3SALAD
TOSS A
Toss 1 bunch chopped kale with

1 tsp walnut oil. Combine with cup
chickpeas, 1 tsp each tahini and
lemon juice and 85g grilled chicken.
4CHIPS
BAKE KALE
Derib 1 bunch kale and tear into

bite-size pieces. Spread kale over
baking sheet and distribute 2 tbsp
olive oil and 1 tsp salt throughout
the pan, coating the kale. Bake at
160C for 25 minutes, rotating the
chips after 10 minutes.
DID YOU
KNOW?
5 MIX UP A
PESTO
In a food processor, pulse 2 cups cut
A cup of kale has
six times the daily
value of vitamin K,
EISING STUDIO/STOCKFOOD
kale, cup soaked cashews, cup which aids in

each olive oil, lemon juice and low-fat blood clotting and
parmesan cheese, 2 tbsp balsamic bone health.
vinegar and 1 clove crushed garlic
until desired consistency is achieved.
Add salt and pepper to taste.

EAT CHEF ROBERT IRVINE GET MORE This recipe
an excerpt from Chef Irvine
book, Fit Fuel, available now
tfuelbook.com and Amazo
Turkey sausage
frittata Because the breakfast of champions
doesnt come in a box.
TURKEY SAUSAGE
MAKES 2 SERVINGS
Cooking spray
cup turkey sausage, cooked
and diced
cup onion, diced
cup Swiss cheese, shredded
1 cup baby spinach
1 cup low-fat cottage cheese
cup tomatoes, diced
cup light evaporated milk
cup reduced-fat cheddar cheese
2 whole eggs
2 egg whites
1 tsp baking powder
1. Preheat oven to 160 C.

2. Coat a fry pan with cooking spray
and place over medium-high heat.
3. Add sausage and onion and saut
for 3 minutes until onion is translucent.
Set aside.
4. Coat a 22cm iron pan with cooking
spray. Sprinkle in cup Swiss cheese.
5. In a mixing bowl, whisk together
remaining Swiss cheese with spinach,
cottage cheese, tomatoes, evaporated
milk, cheddar cheese, whole eggs, egg
whites and baking powder.
6. Pour egg mixture over sausage
mixture, then place the pan in the oven.
7. Bake for 45 minutes, or until
a knife inserted into the middle
of the frittata comes out clean.
DID YOU
FOOD STYLING BY SUZANNE LENZER
KNOW? NUTRITION PER SERVING

Spinach is loaded
with vitamin A and 487 47g
CALORIES PROTEIN
is a good source
of potassium,
which can lower 27g 22g
blood pressure. CARBS FAT
40 MUSCLE & FITNESS FEBRUARY 2016 SAM KAPLAN

A healthier way
everyday
with Steggles Turkey
Steggles oers something new, from tasty llets to

the nest roasts or mince for bolognaise and burgers.
For healthy, tasty meals that your family will love
every day of the week, lets talk turkey.
Available from
For recipes visit www.steggles.com.au Were Stegglers for quality
EAT HEALTH
Survival plan
Be good to your gut this holiday season and
arrive in 2016 healthier and fitter than ever.
HOLIDAYS ARE A TOUGH PROBIOTICS PREBIOTICS

time to keep tight, muscular and Evidence is growing that the One of the keys to making probiotics
toned, and stomach issues can good bacteria that live in your work is to eat the types of foods that
arise from stuffing your face with gut may play a role in your health. nourish them, also known as prebiotics.
the fatty and less fibrous foods Yoghurt and other fermented Good bacteria flourish on the cellulose
common on the holiday plate. But foods, like sauerkraut and kimchi, and pectin that make up plants cell
you can beat a bad gut by feeding have significant levels of good walls. As that fibre passes through our
it the good stuff, like probiotics bacteria that may help promote GI tract, bacteria use enzymes to break
and prebiotics. the right balance of gut bugs. it down into simple sugars and ferment
it into short-chain fatty acids that our
cells can easily absorb. This type of
fibre is considered prebiotic. Prebiotics
and probiotics work together, so if you
down gallons of yoghurt, but dont fill up
on fruits and veg with good levels of
dietary fibre, you may not give the good
bacteria what they need. Similarly, if
you fill up only on fibre, you may not
be introducing potentially beneficial
bacteria to your gut.
POMEGRANATE POWER
Pomegranate may be an ally in the
pursuit of a balanced gut. Not only
are pomegranate seeds a good way to
add fibre to your diet, but early studies
on pom extract have explored how
naturally occurring plant compounds in
pomegranates called polyphenols may
also help to provide an environment for
good gut bacteria to thrive. A study of
20 healthy individuals who took pom
extract suggests, but does not prove,
that these polyphenols may work as
prebiotics, which feed the microbes
in our gut to promote the right balance
of beneficial bacteria.
This is a new way of thinking about
CL AIRE BENOIST/ THE LICENSING PROJECT
polyphenols. Right now they are

mostly talked about as antioxidants.
Although the early scientific findings
are promising, the impact of
pomegranate extract on the gut
microbiota hasnt yet been adequately
studied. Future clinical research is
needed to establish causation and
the potential of pom extract and
pomegranates as a prebiotic.

DIET 000 EAT
Kick
the habit
Use our cheat sheet to get rid of sugar.
BY MARK BARROSO
DID YOU
10 PERCENT. Thats the limit & New Zealand labels intense KNOW?
of our daily calorie intake that artificial sweeteners such as Stevia is plant-based,
should be made up of added aspartame and sucralose as sweeter than sugar,
sugar, according ot the World food additives. Of these types, has no calories,
Health organisation. St. Pierresays theres a lot of and can be used in
Fortunately, artificial and anecdotal evidence of health baked goods.
natural sugar alternative issues but the scientific
scan help kick sugar cravings. evidence doesnt show
The brain gets a reward many negative effects.
or sweet response from Sugar alcohols, such as
sweeteners, says dietitian erythritol and xylitol, are
Brian St. Pierre, director low-calorie carbohydrates
of performance nutrition at found in plants processed for
Precision Nutrition. Generally sale as table sugar substitutes.
when people replace sugary Refined stevia and monk fruit
beverages with artificially extract are natural sweeteners
sweetened ones, they eat generally regarded as safe.
less sugar and fewer calories If youre looking to rid your
and lose weight. diet of sugar, try one of the
Food Standrads Australia natural sweeteners below.
LIQUID SWEETENERS CAL THE BENEFITS POWDERED SWEETENERS CAL THE BENEFITS
Effective as a
cough suppressant, About 200 times
64 sweeter than sugar;
honey has high
HONEY per
anti-inflammatory STEVIA 0 Seems to lower
tbsp inflammation in low
C L O C K W I S E F R O M T O P R I G H T: K R O G E R & G R O S S / S T O C K F O O D ; A L A M Y ( 2 ) ;
and antimicrobial
properties. to moderate doses.
Contains at least 24 Also called luo han

52 different antioxidant MONK guo; 300 times
MAPLE per substances and FRUIT
C O R BIS ( 2 ); G E T T Y IM AG E S; A L A M Y; G E T T Y IM AG E S ( 2 )
0 sweeter than sugar

SYRUP tbsp significant amounts EXTRACT due to its mogrosides
of some minerals. content.
A good source of
21 fructooligosaccharides Made from finely
15
YACON per (FOS), which feed TE per
chopped dry dates;
SYRUP tbsp friendly gut bacteria for GAR tsp
contains antioxidant
various health benefits. properties.
Contains inulin; a
Reportedly a mild prebiotic fibre; has
58 10
MOLASSES per
laxative; contains COCONUT per
a lower glycaemic
tbsp
some beneficial SUGAR tsp
index (35) compared
minerals as well. with sugar (58).

EAT FUEL
Snack happy
Fuel your body right between meals
DARK CHOCOLATE
Nix sweet cravings with dark choc go
for one with at least 60 percent cocoa.
Studies have linked it to heart-healthy
benefits and lower body fat.
EDAMAME
These tasty little green soybeans
are the perfect mix of protein,
slow-digesting carbs and fat to
keep energy levels steady.
ALMONDS
Almonds are chock-full of
bodybuilding basics such as protein
and the good fats that are often
overlooked as part of a smart
bodybuilding diet.
CORN THINS
One two-slice serve has fewer
GREEK YOGHURT than 50 calories. Gluten-free
A good dose of protein and B12 along and super-low in fat, these
with probiotics for a healthy gut. Throw tasty thins are the perfect
in a handful of berries or some sliced base for your peanut butter,
banana for an added nutritional boost. hummus or avocado hit.

ITS BEEN 15 YEARS SINCE HUGH
JACKMAN FIRST TOOK ON
THE ROLE OF MUTANT X-MAN
WOLVERINE. TODAY, AT AGE 47,
JACKMANS IN FAR BETTER
SHAPE THAN HE WAS AT 31
AND HAS BECOME A WALKING
BILLBOARD FOR THE VIRTUE OF
CONSISTENCY.
STILL
SHREDDED BY
MATT TUTHILL
HUGH JACKMAN
Hugh Jackman didnt always look this way.
T
here was a time in his life when he couldnt he landed the role of Wolverine in 2000s X-Men. He had
deadlift 227kg and thought youd be out of no choice but to get serious about training hard and eating
your mind to tear through 6000 calories clean. When the world saw the results, Jackman became
of steak and chicken every day just so you a superstar, and the rail-thin kid whod cracked jokes about
could recover in time to train again at 4am the meatheads was gone forever.
the next morning. Jackman had another life, a life that Fast-forward 15 years. Today, Jackman is reprising
existed well before he could lay claim to one of the best his role for an unprecedented eighth time in the
bodies in Hollywood a awless 188 centimetres of yet-to-be-released sequel Wolverine 3. Comparing
taut, striated muscle thats now as much a part of his his physique as Wolverine now to that of his rst
portrayal of Wolverine as the characters wild facial appearance as the character yields only a few P R E V I O U S S P R E A D : JA M E S F I S H E R . T H I S S P R E A D : B E N ROT H ST E I N
hair and adamantium claws. similarities. Jackman was, of course, in excellent shape
Jackman was once a scrawny twenty-something for the original lm, but hes a world apart now bigger
athletic, but by outward appearances, frail. He scofed but leaner, more vascular and athletic. Hes undergone
at the guys who lifted heavy weights, saying he didnt one of the most remarkable physical transformations in
see any practical application for it, while he worked Hollywood history, one made all the more astonishing
the front desk at of all places a gym. In other words, when it sinks in that his physique for the original lm
he was as easy as targets come. is still one that most men would kill for. Theres no
Everyone joked that I was the before model, radical approach he can credit for this his body is the
Jackman says. I was so skinny. I never lifted a manifestation of 15-plus years of consistent hard work
weight except to clean up at the end of a shift. Now, and clean eating. Its a body that would never have
Ill probably always make it part of my life. been possible if hed taken it easy between projects,
Jackman picked up the iron for the rst time when scrambling to get back into shape when he had to.
producers told him to gain weight for an Australian As Will Smith puts it, Its easier to stay in shape than
production of Beauty and the Beast; but his metamorphosis to get into shape, Jackman says. Drastic changes are
into statuesque ber male really began in earnest when very tough on the body. I never stray too far in terms of

HUGH JACKMAN
I landed the coolest comic book character there is. Hes badass,
way cooler than me and, for me as an actor, his complexities,
his tortured soul make him endlessly interesting.
my strength training or tness level; th from hell conspired to taint their

feels like climbing Mount Everest to ge dance.
However, achieving his current look about 4am on the day we left for
himself admits is his best shape ever d ry recalls. We then ew in, hiked
some changes. Enter trainer David Kin lmed all day in freezing weather,
professional Muay Thai ghter and one of the most nished around 9 or 10pm, and got straight back in the
sought-after personal trainers in England. car to go to the hotel. We both slept the whole ride, then
The t was natural. Both men are devoid of pretence. went to the hotel gym at 11 to get the second session in.
Jackman simply showed up and strolled through Memorable roles, Jackman says, are their own reward
Kingsburys Pinewood training studio, looking the for all the hard work that can seem crazy from the outside
equipment up and down and picking Kingsburys brain looking in. People ask him all the time if hes getting bored
about how to approach his next project the role of of playing Wolverine, but its a notion he rejects outright.
Jean Valjean in Les Misrables, a character who appears I landed the coolest comic book character there is,
gaunt during portions of the lm, yet is renowned for Jackman says. Hes badass, way cooler than me and,
his incredible strength. Then, Jackman told Kingsbury, for me as an actor, his complexities, his tortured soul,
shortly after Les Mis wrapped hed need to jump right make him endlessly interesting. The only problem is
into training for The Wolverine and quickly regain the that the real Wolverine doesnt age, so there denitely
lean mass now synonymous with the character. is a ceiling for playing this part!
Kingsbury was undaunted by the challenge, and Its hard to imagine when Jackman might begin to
Jackman was sold. They couldnt have known it approach that ceiling he doesnt seem to have aged
then, but that brief, casual conversation kicked of a day since 2000. His secret, though, is no secret at
a partnership that would put the men together almost all. You want a body like his? Then stop looking for
every day for the next two years and still counting. shortcuts, make training and nutrition a priority
Partnership is the operative word for the relationship, and, above all, know why youre doing it.
which has transcended the traditional bounds of trainer If you train too hard and too often, youll burn
and client. The nature of Kingsburys training style out, Jackman says. You need to get to the point
big lifts, high-intensity cardio and sometimes twice- where you want to train, where youre rested enough
daily sessions mandates motivation equal to the task to really smash it in the gym. We all should work out
at hand, and Kingsbury wouldnt be able to provide it to live better, not live to work out better.
in such heavy doses if he were sitting on the sidelines, See over the page for your Wolverine training plan.
coaching Jackman along. So the two lift together
rep for rep, set for set. When their schedule leaves time
to train only at 3:30am, they push each other and get it
done. When Jackman goes on holiday with his family,
he brings Kingsbury with him. And sometimes, when
its Kingsbury who falters, the roles reverse.
We very much use each other for motivation, for the
big lifts especially, Kingsbury says, recalling a 5am
deadlifting session that called for triples at 230 kilos.
Exhausted from lack of sleep, Kingsbury crapped out at
two reps. Jackman, though, destroyed his set, prompting
Kingsbury to wait a few minutes, then go back for an
extra set to hit the full triple. His energy level is what
impresses and motivates me, Kingsbury says about
Jackman. Theres never been one day where he was
BEN ROTHSTEIN
too tired or run-down. He always wants to train. The Wolverine, set in Japan, borrows heavily
The always-on mentality extends to the most extreme from Chris Claremonts legendary Wolverine
circumstances, including a day on the set of Les Mis comics, rst published in 1982.

HUGH JACKMAN
Hugh Jackman chameleon man

THE BOY FROM OZ
VAN HELSING
2002 Only Jackman could pull this off. Going from superhero to 2004 Did somebody say 19th Century vigilante monster
prancing cabaret king (queen?) Peter Allen, he wowed crowds hunter slash werewolf? Jackman beefs up again to tussle with
here and overseas with this multi award-winning musical. At a vampire or two, wield some impressive-looking crossbows
the time, some said it was a poor career move. They would be and generally vanquish evil in all its forms in this fantasy action
eating crow now. This man is the epitome of the triple-threat monster mash-up tribute to old-school Universal horror icks.
excelling at singing, dancing and acting. Oh, and kicking arse. It got panned by most critics, but the crowds loved it.
AUSTRALIA X-MEN: DAYS OF FUTURE PAST

2008 Jackman teams up with the man everyone loves 2014 The seventh installment of the X-Men film series
to hate (director Baz Luhrmann) and the woman everyone saw Jackman bulk up big time once again, with the actor
loves to hate (Nicole Kidman) to make a movie that everyone admitting that, as he gets older, beefing up is getting
hated. His impressive build was once again on display for harder to do. But his rippling physique and popping veins
all to see. Literally. The shower scene had many a blushing in this instalment prove that hes still got plenty of grunt.
housewife tittering into her handkerchief. Fair dinkum. (Bonus bare bottom scene included for Australia fans.)
LES MISERABLES
Jackman once again showcases his impressive
range as a performer, this time portraying
protagonist Jean Valjean in the successful
musical production. Valjean, a man of
remarkable strength, is a former convict
who fights to lead a normal life, despite being
relentlessly pursued by the films antagonist
police inspector Javert (played rather
woodenly by Russell Crowe).

HUGH JACKMAN
THE 4-WEEK
WOLVERINE TRAINING PLAN
Main lifts a ft, and the
percentage c what weight
you should us such as static
stretchin session.
DAY 1 AGE CHART

EXERCISE S AIN LIFTS
Bench press* R WEEK 1 (5 REPS)
Dumbbell
shoulder press 4 10
Behind-the-neck press 4 10
Cuban press** 4 10
Triceps dips
SUPERSET WITH
4 10
60% 65% 75% 75%
Lateral raise 4 12 OF OF OF OF
W1RM W1RM W1RM W1RM
Lateral raise,
front raise, rear-delt
flye, overhead press*** 3 8
FLEXIBILITY STATIC FOAM ROLL SET 1 SET 2 SET 3 SET 4
STRETCH
*See percentage chart. PERCENTAGES FOR WEEK 2 (4 REPS)
**Hold a barbell with a wide, overhand grip and let it hang at
your waist. Bend your arms so that your elbows form 90-degree
angles, then rotate your forearms back until the bar is overhead.
Press up to lock out your elbows, then reverse the motion to
return to the start.
***4 movements back to back, then rest for 60 seconds.
DAY 4 65% 75% 85% 85%

DAY 2 EXERCISE SETS REPS
OF
W1RM
OF
W1RM
OF
W1RM
OF
W1RM
EXERCISE SETS REPS Incline dumbbell
Back squat* 4 5/4/3/10 bench press* 4 6+6
Front squat 4 10 Dumbbell bench drop SET 1 SET 2 SET 3 SET 4
45-degree single-leg (3 inclines)** 4 6+6+6
leg press** 4 10 PERCENTAGES FOR WEEK 3 (3 REPS)
Cable flye (high to low) 4 10
Calf raise 4 12
SUPERSET WITH
Close-grip bench press 4 10
Hanging leg raise 4 12 Triceps pushdown,
Ab-wheel rollout 4 10 Triceps dip, narrow-
hands push-up*** 4 8
FLEXIBILITY
*See percentage chart.

STATIC
TRETCH
FOAM ROLL
FLEXIBILITY STATIC
STRETCH
FOAM ROLL 70% 80% 90% 90%
OF OF OF OF
**4 sets on each side. *Dropsets W1RM W1RM W1RM W1RM
**Start on a steep incline, perform 6 reps, reduce incline;
DAY 3 perform another six, then go flat for the final six reps.
***Perform all three movements back to back, then
EXERCISE SETS REPS rest for 60 seconds. SET 1 SET 2 SET 3 SET 4
Weighted pull-up* 4 5/4/3/10
Dumbbell single- DAY 5 PERCENTAGES FOR WEEK 4 (10 REPS)
arm row 4 12 EXERCISE SETS REPS
Body-weight row 4 10 Deadlift* 4 5/4/3/10
Incline dumbbell curl 4 10 Romanian deadlift 4 10
Zottman curl, Zercher squat 4 12
Cross-body curl,
Pronated curl** 4 8 Weighted incline sit-up 4 10
FLEXIBILITY STATIC FOAM ROLL
Barbell land mine** 4 20 40% 50% 60% 60%
TRETCH FLEXIBILITY STATIC FOAM ROLL OF OF OF OF
*See percentage chart. TRETCH W1RM W1RM W1RM W1RM
BEN ROTH STEIN
**Perform all three movements back *See percentage chart.

to back, then rest for 60 seconds. **Alternate sides, 10 each side. SET 1 SET 2 SET 3 SET 4
Rest 2 minutes between sets of the first exercise for each day W1RM = Working 1-rep Max, or
and one minute between sets of every other exercise that day. 95% of actual 1-rep Max

SECRETS OF THE
DRAGON
DURING HIS SHORT LIFE, BRUCE LEE ACHIEVED
TOTAL MASTERY OF HIS MIND, BODY AND
MOVEMENT. IN AN EXCLUSIVE INTERVIEW WITH
HIS DAUGHTER, WE LEARN THE KEYS TO
HIS SUCCESS IDEAS YOU CAN APPLY RIGHT
NOW TO CHANNEL YOUR OWN INNER DRAGON.
By Eric Velazquez
WHEN WE
THINK OF
ACHIEVEMENTS
IN STRENGTH,
our minds are quick to pivot
to images of record-shattering
bench presses and strongmen
hoisting stones onto chest-high
platforms. Strength, we gure,
is mainly a function of man
prevailing over gravity. But a
deeper, transcendent denition of
strength exists one that quickly
comes to mind with the utterance
of a single name: Bruce Lee.
Among his numerous feats
of strength was his famous 2.5cm
punch, which could propel a 107kg
man some 4 metres. He was also
known to deliver a sidekick strong lightbulb 2.5 metres off the oor a lot of people keep to regular
PREVIOUS SPREAD: CONCORD PRODUCTIONS INC/CORBIS.
enough to send a 136kg-heavy bag (Marlowe, 1969), the 170cm Lee routines. What set Lee apart was
careening into the ceiling, and he was preternaturally powerful. an almost supernatural melding
could hold a 57kg barbell at full Its important to note that he did of mind, body and movement.
extension, arms parallel to the oor. all of these deeds at or near a body His daughter, Shannon Lee,
T H I S S P R E A D : E D O C P E L E / R E T N A LT D , U S A
Its even said that he could rep out weight of 61kg, proof positive that called it the physicalisation
25 chin-ups with one arm. it is less about the amount of muscle of his philosophy an ability
Known also for his blurring speed, you carry than it is about what you to reach an unconscious level of
which was fast enough to force can will your muscle to do. performance through discipline.
lmmakers to slow him down in How was a man of such slight So how much does mind matter
nal edits to make his moves visible build able to do things of such when it comes to your body? As
to the naked eye, and jaw-dropping physical signicance? Dedication Lee said, As you think, so shall you
feats, like when he kicked out a to his training was part of it, but become. And the lessons continue

BRUCE LEE
LESSON 1
PHYSICALISE
YOUR
PHILOSOPHY
SHANNON LEE HAS
called her father a
philosopher of movement.
This concept is particularly
valuable for anyone who
has ever strained mindlessly
through a set. Lee didnt just
execute punches, kicks or
reps he thought deeply
about their purpose and
performance. Perfecting
them was always the aim.
I guess when I say that he
is a philosopher of movement
what I really mean to say
is that he physicalised
philosophy, Shannon says.
Philosophical ideas and
sayings are great. They give
us a little boost, a nudge in the
arm, a fire in the belly. We read
it and think, cool, but the next
step is to take it and try to
integrate it into some sort of
personal action. So, you read
a quote like, The meaning of
life is that it is to be lived. And
you think, Thats awesome.
I totally get that. But then you
go back to channel surfing and
ignoring whatever it is that you
consider meaningful, and
youre not really physicalising
your belief in this idea. My
father took it a beat further
MY FATHER and fully applied his beliefs
and thoughts to his training
PHYSICALISED IDEAS and his art. He physicalised
ideas such as adaptability,
SUCH AS ADAPTABILITY, pliability, freedom, efficiency

and instinct.
PLIABILITY, FREEDOM, Dont allow your goals to

be superficial. Think deeply
about your motivations and
EFFICIENCY AND pursue them in ways that elevate
your performance. Use what
INSTINCT. works. Discard what doesnt.
SHANNON LEE

LESSON 2
THERE ARE
NO LITTLE
THINGS
MOST TRAINING
INJURIES are the result
of overuse. neglect or both.
Lee wasnt immune to this
danger. Bullish about and
possessive of his training
time, Lee would often dive
into his workouts at full
speed, doing things that
most of us mere mortals
would dismiss as CGI. But
a severe back injury during a
heavy set of good mornings
in 1970 would alter that
process for Lee.
My father injured his
back by not warming up
properly, Shannon says.
He became a big advocate
of warming up after that. He
DRAGON AGE
definitely believed in rest and Bears play dead
giving his body recovery time. when they see
Not even elite athletes are Chuck Norris, but
immune to the limitations of that didnt stop
Bruce Lee from
the human body. Warming kicking his arse in
up is critical for performance 1972s The Way
and safety. Spend five to of the Dragon.
10 minutes doing a
progressive, dynamic
warm-up prior to every
workout. This increases
heart rate, lubricates joints
and excites your nervous
system for the work ahead.
Proper rest should also be
observed to maximise
recovery and adaptation.

BRUCE LEE
LESSON 4
TEST YOUR
LIMITS
MUSCLE & FITNESS
FOUNDER Joe Weider
frequently championed the
mind-muscle connection with
regard to training, believing
that a muscle could always
be better developed if a lifter
focused intently on it during
each rep. Science later
confirmed that to be true. But
Lee took this a step further by
contemplating not just what he
was doing but also what he
was further capable of.
My father talked about
training as being more about
the human spirit than just
about your muscles,
Shannon says. Training
your body equates with
pushing yourself past not
just the physical barriers
and plateaus but, more
importantly, also the mental
and emotional ones. I think
LESSON 3 its really about a shift in
perspective.
WORK TOWARDS
Ask yourself how you can
change the way you think
about working out to be able
ARTLESSNESS to approach it in a fresh light.

What would you be capable
of if you worked just a little
bit harder? Its what my dad
BRUCE LEE BELIEVED IN you want it without your mind wanted to know: how does
three stages of cultivation getting in the way, Shannon this make me a better me?
with regard to martial arts says. I dont know that Ive
the aprimitive stage, the stage ever reached that level of
of art and the stage of no-mindedness in martial arts,
artlessness. The third stage, but I have done it with other
Shannon admits, is elusive but
it should always be the goal.
things, and when you get there,
its like you lose time for a
ACCEPT
I think the thing that I think
about the most when I consider
moment and you really are one
with whatever you are doing. WHAT IS
my fathers philosophies is
attaining that third stage of
Few select a new routine
because its easy, but plenty USEFUL,
performance where you no have quit because its hard.
REJECT
EVERETT COLLECTION (2)
longer have to think about what Instead of succumbing to the

youre doing; youve worked long challenge, embrace it and immerse
and hard enough to be able to
have your body respond when
yourself in it until you master
all aspects of its execution.
WHAT IS
USELESS.
LESSON 6
LISTEN
DIFFERENT COACHES have
different training systems that
they advocate usually because
of some quantifiable level of
previous success but not all
athletes flourish under these
conditions. Lee believed that
physical generalisation was good
but discriminate individualisation
was better. Jeet Kune Do, the
martial arts path he developed,
was built on this ideal.
The core tenets of Jeet Kune
Do simplicity, directness, freedom
were a guide in this instance,
Shannon says. It was these
BLINDING
SPEED ideas that led him to work up the
Bruce Lees type of workouts that optimised
athleticism was his function as a fighter and that
so incredible it were highly personalised for what
was hard to do
he wanted to be able to do. He
it justice on film.
Filmmakers often believed in the cultivation of the
slowed down the individual over the dissemination
frame rate so of doctrine of any kind. To that end,
audiences could he didnt believe in a one-size-fits-
fully appreciate
what he was all approach to anything.
doing. I guess the question for anyone
wanting to figure out what they
should be doing when they train is
to ask themselves what they want
SHANNON LEE is the president of the Bruce Lee to be able to do. Then take my
F O T O S IN T ER N AT I O N A L /G E T T Y IM AG E S; E V ER E T T C O L L E C T I O N, C O U R T E SY O F BRU C E L EE , L LC
Foundation, a public-benefit corporation that seeks to fathers philosophy: Accept what is
preserve, perpetuate and disseminate her father's life
example, philosophies and Jeet Kune Do. When shes not useful, reject what is useless and
serving the foundation, she is a producer, actress, practiced add what is essentially your own,
martial artist and mother. She was Bruce Lees only daughter. and apply it to your workout.
LESSON 5
TRAIN AS AN INDIVIDUAL
IN OUR DAILY LIVES, there are so many voices an amazing amount in the short years he was on
so much information to filter through. Ultimately, this earth. And I think that he was able to do that
you must decide what is worth listening to. because he followed that voice inside him that
[My father] was a rather active guy and he was spoke of what he was capable of.
often engaged in something, if not physically, then Tune it all out, Shannon says, letting in only what
mentally, Shannon says. But the truth of the is productive. We all know that voice; we run from
matter is he had some hard lessons as far as it or we dont believe it or we block it out, but
slowing down were concerned, such as when its there and if we only listened to it and gave it
he hurt his back. But conversely he accomplished expression we could all accomplish amazing things!

BRUCE LEE
TRAIN THE BRUCE LEE WAY
OVERALL STRENGTH
This is Lees foundational routine. He based it on the
routines he read in magazines like Muscle & Fitness
but scaled back the volume so as not to build more
muscle than he needed for his martial arts.
EXERCISE SETS REPS
Clean and press 2 8-12
Barbell curl 2 8-12
Behind-the-neck press 2 8-12
Upright row 2 8-12
Barbell squat 2 12-20
Barbell row 2 8-12
Barbell bench press 2 8-12
Barbell pullover 2 8-12
PUMP AND DETAIL

In 1965 Lee decided that he wanted bigger arms.
He devised this routine to do just that, and in 44 days
he added three quarters of an inch (1.9cm) to his
upper arms and a half-inch (1.2cm) to his forearms.
EXERCISE SETS REPS
Squat 3 10
Lying triceps extension 4 6
Incline dumbbell curl 4 6
Concentration curl 4 6
Weighted push-up 3 10
Barbell curl 3 8
One-arm overhead
Dumbbell extension 3 6-8
Dumbbell rotation 4 To failure
Seated wrist curl 4 To failure
Reverse wrist curl 4 To failure
Sit-up 5 12
Calf raise 5 20

ARNOLD
SCHWARZENEGGER
in peak condition at the
1974 Mr Olympia contest
in New York City, US.
ARNOLDS
BODY
OF WORK
The most famous
physique in the history
of the world has
had many shapes and
sizes. See how Arnold
has transformed
his body as hes moved
from bodybuilder
to movie star to
Governator and back.
By Sean Hyson
ARNOLD
1966
THE ARNOLD
SCRAPBOOK
The time arc of
Schwarzeneggers
physique serves
as a good blueprint
for the rest of us.
Spend your early
years developing
mass and strength
with heavy, basic
training, and
then rene your
look with more
isolation exercises
and intensity
boosters such
as supersets
and trisets.
1968
Trying to choose Arnold P R E V I O U S S P R E A D : C A R U S O / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
Schwarzeneggers best look

is like trying to pick his best to the contest filmed for the movie 74, AND SO MUCH MORE
movie one-liner. His physique Pumping Iron (which casual fans On Oct. 12, 1974, Arnold swaggered
has undergone so many changes usually assume was Arnolds most onto the stage at New York Citys
over the years, each one awesome impressive showing). On the 40th Felt Forum to meet Lou Ferrigno.
in its own way, that it becomes anniversary of that competition, Though the man who would be
the proverbial apples vs. oranges we look back at how Arnolds Hulk was four years younger and
debate. But many bodybuilding physique has followed his amazing nine kilos heavier, Arnolds smirk
pundits agree that Arnolds peak career, changing for contests, grew wider as he hit his first few
shape onstage, anyway came at movies and the demands of a life poses. At 109-plus-kilograms, yet
the 1974 Mr Olympia, a year prior as public as any ever lived. with a waistline that still measured

ARNOLD
1971
1969
1980
just 86 centimetres, Arnold had thick, his already legendary biceps He had no weak points. He was the
brought his best-ever body to the fully peaked. Even Ferrigno, at best bodybuilder in the world.
C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S ( 4 ) ;
T HIS PAG E A ND PRE V IOUS: A LBERT BUSEK;
Olympia dais and he knew it. Hed 196cm, couldnt out-muscle him.
C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
Z E L L E R / F I T N E S S P U B L I C AT I O N S I N C. /
decided months earlier that hed At the same time, Arnold hadnt A STRONG FOUNDATION
retire from bodybuilding after that sacrificed any of the definition hed Arnold began training at the age
night, and wanted to punctuate shown the year before. When he of 15. While his focus was always
his reign over the sport by leaving hit his chest poses, lines etched on bodybuilding, he wanted his
no doubt that he was the greatest across his pecs as if being chiselled muscles to be not only aesthetic but
bodybuilder ever. His blend of in right before your eyes. His abs also bursting with power. Heavy
mass, symmetry and definition was and thighs, though never his strong training in the form of Olympic
absolutely perfect. His arms were suit, were sharp and fully formed. weightlifting and powerlifting

ARNOLD
1967
were part of his routines almost
from the beginning. Understanding
that the traps and spinal erectors
developed best with heavy clean
and deadlift movements, Arnold
worked up to sets of only five, three
and, from time to time, one single
rep. By forcing myself to go to the
limit, he wrote in his 1985 book
The New Encyclopedia of Modern
Bodybuilding, I counterbalanced
the lighter-weight, higher-rep
training that made up the majority
of my workouts.
After less than a year of training,
Arnold made his first contest
appearance ever, in a weightlifting
competition held in a beer hall (!)
by the Athletic Union in Graz, his
hometown. He cleaned and pressed
68kg. The crowd gave a big cheer,
he wrote in his 2012 autobiography
Total Recall. The applause had
an effect like Id never imagined.
Buoyed by the audience, Arnold
pressed 84 on his next attempt
16kg more than I ever had before...
I discovered that I performed much,
much better in front of others.
Later, Arnold had other victories
in strength competitions, including
the International Powerlifting
Championships and the 1967
ARNOLDS
annual Munich stone-lifting ALPS
contest, in which he hoisted a The Austrian
254kg stone with no warm-up. Oak often
took posing
By the end of the 1960s, Arnold photos with
weighed 114kg, had a 236kg bench mountains in the
press and carried a physique that background to
communicate
was rough and lacking definition, his gargantuan
but undeniably Herculean. development.
Of course, Arnolds flirtation Heavy lifts,
including T-bar
with powerlifting led to his rows (shown
friendship with future Mr Olympia at left), made
Franco Columbu, whom Arnold up much of his
training.
in turn encouraged to take up
bodybuilding. As Arnold wrote
in his Encyclopedia, Franco and
I started out as weightlifters, 1965
ALBERT BUSEK (2)
which gave us a muscle density

that bodybuilders who have not
done power training lack.

1968
ARNOLDS
1974
MR OLYMPIA
CHEST & BACK
WORKOUT
Arnold cut the range of motion on
his bench presses one-quarter of
the way from lockout in order to
keep tension on his pecs. On wide-
grip pull-ups, however, he lowered
his body until he felt a deep stretch
in his lats, which activated them
better. Arnold used this routine
on Mondays and Thursdays.
MOVIE MUSCLES AND
Z E L L E R / F I T N E S S P U B L I C AT I O N S I N C . / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
PRESSED FOR TIME

Arnolds Mr Olympia
THE BODY POLITIC training was fast-paced
EXERCISE SETS REPS
As Arnolds film career took off in and often consisted
Bench press 5 1012
SUPERSET WITH
the late 1970s, his training shifted of supersets, such as
presses and pull-ups
Wide-grip pull-up 5 1012 to suit whatever role he had to for chest and back.
embody. As he told Mens Fitness
Dumbbell flye 5 1012 in 2012, When I did Stay Hungry, strong but not as defined, so I did
SUPERSET WITH
[director] Bob Rafelson made me heavier weight training.
Seated cable row 5 1012
lose 14kg. So two-thirds of my In general, throughout Arnolds
Dip 5 To failure training was cardio and one-third prime filmmaking years, he
SUPERSET WITH was weight training. In contrast, used lighter training loads and
Bentover row 5 12 when Arnold made Conan The incorporated more circuit work,
Cable crossover 3 12 Barbarian, they wanted me to sometimes doing a set each of up
SUPERSET WITH look like a powerful guy who had to six exercises in a row without
Dumbbell row 3 12 got his body through fighting and rest. The intense pace kept his
hard work. I had to be big and heart rate up, allowing him to

ARNOLD
burn more calories and stay

lean while keeping every muscle
group pumped. It also allowed
him to accomplish workouts in
1965 well under an hour, which made
his travel and shooting schedules
more manageable.
Arnold was renowned for
having a massive trailer delivered
to the sets of his movies, so that
he could train between shooting
scenes. He even allowed his
ARNOLD co-stars to work out in it,
STRONG including ex-wrestler (and fellow
Schwarzenegger
competed in future governor) Jesse Ventura,
weight-lifting which he used while making
contests Predator in the Mexican jungle.
to prove that
bodybuilders
muscles arent
just for show.
ARNOLDS
WEIGHT-
LIFTING
1983 WORKOUT
This routine, which Arnold followed
in the mid-1960s, combines
conventional bodybuilding training
T H I S P A G E : E V E R E T T C O L L E C T I O N ( 2 ) . O P P O S I T E P A G E : D U S T I N S N I P E S . T O P : C O UR T ESY OF S CH WA R ZENEG G ER A RCHI V E

with Olympic weightlifting exercises
that build brute strength. He rested
as long as needed sometimes up
to five minutes between sets of
heavy exercises.
EXERCISE SETS REPS

Clean and press 5 5
Push press 3 6, 4, 2
Upright row 3 10, 6, 4
Lateral raise 3 10
Barbell curl 3 10
Overhead
triceps extension 3 10
ARNOLD GOES
HOLLYWOOD
Different roles required
different conditioning.
As Conan, Arnold needed to
craft a harder, more rugged
look. As Dutch in Predator,
his arms were emphasised
by cut-off military jackets.

ARNOLD
1986
ARNOLDS
WORKOUT
TODAY
The exercises are done as a circuit;
the number of circuits depends on
how much time he has. He rests
two minutes after the calf raise,
and after the circuits finishes
with the Swiss ball crunch.
EXERCISE SETS REPS

High-intensity
intervals * *
Bench press 15
Lat pulldown 15
Lateral raise 15
Lawnmower row 15
Barbell curl 15
Single-leg
calf raise 15
Swiss ball crunch 1 20
*Use an exercise bike or elliptical
machine. Work hard for 30 seconds,
then go easy for 30 seconds. Repeat
for 10 minutes.
In 1997, Arnold underwent open

heart surgery to repair a defective
valve, and doctors cautioned
him to reduce the intensity of
his training going forward. In
2003, he needed shoulder surgery
after an accident on the set of
Terminator 3 the shoulder was
operated on again in 2012. his weight training in recent of his own stunts, and commits
As governor of California from years, as his latest movies and to performing some physical
2003-2011, Arnold relied more paparazzi photos show, hes activity every day.
on cardio, for heart health and still in incredible shape and My dream now is to live
to burn off fat. Though age shockingly muscular for a man of forever, he told us. But I doubt
and injuries have tempered 68 years. He still performs many it. Then he let out a big laugh.

MUSCLE & F I TNESS
T HE
GORF EALALTTEIMSET

MUHAMMAD ALI
WASN T JUST THE GR EATE ST
BOXER OF AL L TIME
G R E AT E S T E X AMPL E
OF WH ERE A MA NS LIF E CAN
LEA D WH EN HE COM BIN ES
SEL F-BELIEF W I T H A
TIRELESS

WORK ETHIC

I UL AT IN G AL
YO U CA N LE AR N A LO T BY EM
I T C A N C H A N G E YO U R
AY
LIFE AND TRAINING TOD
R . MCPHEDR AN/HULTON ARCHIVE /GET T Y IMAGES
CAN BE WITH M&FS SALUTE

BE AS GREAT AS YOU POSSIBLY
T O T H E G R E AT E S T SAM
MATT
TUTHILL DEHORITY
I MUST
BE THE
GREAT
Its nearly impossible to hear the name Muhammad Ali
without a rush of timeworn images and quotes ooding
our brains, so iconic is the man many boxing historians
consider the greatest of all time. Close your eyes and you
can see it, as clearly as if the photo were right in front
of you: Muhammad Ali then Cassius Clay standing
victorious in the centre of the ring, appearing to shout
Ali could never have rewritten sports history if he had
not been, above all things, a gym rat.
When you factor in how hard Ali worked behind
the scenes (see his workout on page 74), you start to
realise that his famous trash talk wasnt trash talk
CLO CKW ISE FROM TO P LEFT: MUHAM MA D A LI ENTERP RISE LLC,
at a thoroughly beaten Sonny Liston. You can hear Ali, at all. When Ali said that he was the greatest ghter
almost as if he were in the room with you, shouting at in the world, he was speaking from a place of earnest
P H OTO G R A P H G E O RG E K A L I N S K Y ( 2 )
the top of his lungs, I must be the Greatest! conviction of belief so strong it manifested as reality.
These recollections hold true whether you lived If you believe in self-fullling prophecy and all the
through his heyday or not, the sights and sounds of greatest athletes do then there has never been a better
Muhammad Alis career echoing through time more than example to follow than that of Muhammad Ali. His
30 years after his last ght. Historians point to a number success in the ring was born out of the perfect conuence
of reasons for this his unorthodox ghting style, his of self-belief and determination. Along the way, he taught
outsize personality, his poetic trash talk, his stand against us that without a willingness to work endlessly when
the Vietnam War. Which of these is most inuential no one is watching, greatness cannot exist.
depends on your point of view, but the answer isnt nearly On the following pages we salute Ali, and take a look
as important to us as a single incontrovertible truth: that at the key reasons why he was, indeed, the Greatest.

ALI
Ali knocks
down Cleveland
Williams in 66.
W H AT M A D E We asked sportswriter Bob
Lipsyte, the author of the book
MUHAMMAD Free to Be Muhammad Ali, what

made Ali so great and why, more
than 30 years after his last
ALI- fight, he still occupies such a

hallowed place in the collective
consciousness of the world.
GREAT
Lipsyte, who covered Alis first
fight with Sonny Liston for The
New York Times, could have
given us 1000 reasons, but
narrowed it down to this top 10.
1 HE DOMINATED
IN THE RING
When he said, If you give me any jive,
Ill knock you out in five, he meant it. He
very often carried for a couple of rounds
somebody he could have knocked out in
three. He wanted to create a show.
That, plus the fact that the fights were
pay TV, and first-round knockouts were
not really good for the game.
2
HE WAS A
PHYSICAL
SPECIMEN
EST!
Ali was big and
he was incredibly
fast. His footwork
and hand speed
were amazing. He
had tremendous
physical attributes.
He was 190cm and
95kg, which meant
that he tended
to be bigger
than most of the
heavyweights of
that era.
3
HE CHALLENGED
THE SPORTS
CONVENTIONS HE
4
TRANSCENDED
Ali had an enormously unorthodox BOXING
technique. The traditional boxing
in those days was bobbing and For a brief number
weaving, which basically meant of years, his
moving your head from left to right, was the most
recognisable face
to let the punches go over your on the planet. You
Ali backs away
from a Sonny shoulder. What he did was to lean could go to Africa
Liston jab during
their 64 bout.
back, which traditional boxing and and there were kids
media people thought would get wearing shirts with
you killed. He not only made it his face on it.
work, he dominated with it.

5 6
CLOCKWISE FROM TOP: MUHAMMAD ALI ENTERPRISES LLC, PHOTO BY KEN REG AN; KEYSTONE /GET T Y IMAGES; AP PHOTO; HULTON ARCHIVE /GET T Y
HE TRAINED HE MADE
LIKE A MAN SACRIFICES
POSSESSED FOR HIS
IMAGES; HERB SCARFMAN/ TIME LIFE PICTURES/GET T Y IMAGES; MUHAMMAD ALI E NT E RPRIS E S LLC , PHOTO GE ORGE K ALINS KY
BELIEFS
A lot of people dont
realise that Ali took He was exiled: for
a lot of punishment three and a half
in the gym. I dont years in his late
think he necessarily 20s, he couldnt
took that much fight [because hed
punishment in the refused induction
ring. Here was into the army to
a kid who, ever fight in Vietnam
since he was 12 on account of his
years old, was religious beliefs]. By
a major gym the time he came
fighter. Thats back in 1970, the
why he wound up attitude toward
punch-drunk. He the Vietnam War
really got there early was almost totally
and stayed late. negative, and civil
Like all the great rights had made
ones, he worked enormous strides, so
very hard. He had everything hed said
a terrific work was coming to pass.
ethic. Even when It was perceived
he was champion, that hed sacrificed
he was one of the millions and
few celebrities in millions of dollars
training who put on for his principles,
a head guard and let so people started
his sparring partner to say, OK, he paid
have at him. his dues .
Its just a job. Grass grows, birds y,

d the sand. I beat people up.

ALI VS. SONNY ALI VS. SONNY ALI VS. CLEVELAND ALI VS.
LISTON I LISTON II WILLIAMS ERNIE TERRELL
(1964) (1965) (1966) (1967)
MUHAMMAD
Ali arrives by Ali defeats Liston Ali wins a decisive Terrell refuses to call
defeating the Big in a disputed first- knockout victory, Ali by his adopted
Bear in six rounds. round knockout. beating his name of Muhammad,
ALIS
Due to his elevated The most enduring adversary around using Cassius
heart rate (120 bpm) image of Ali is the ring for seven instead, so the
10
during weigh-ins, produced during minutes in a near- Greatest repeatedly
doctors say Ali is this fight, with perfect display of asks his foe, Whats
scared to death. Ali shouting and boxing prowess my name? as
Later, he claims it was standing triumphantly before Williams hits he beats him in 15
gamesmanship. over Liston. the mat. rounds.

ALI
7
CLOCKWISE FROM TOP: MUHAMMAD ALI ENTERPRISES LLC, PHOTOGR APH GE ORGE K ALINS KY; AP PHOTO ( 2 ) ; T HE RING MAG A-
HE
LOST
ZINE /GET T Y IMAGES; AP PHOTO; THE RING MAG A ZINE /GET T Y IMAGES; DIRCK HALSTEAD/LIAISON/GET T Y IMAGES
AND
KEPT
GOING
He and Frazier
had their big fight
in 1971 [Ali lost by
decision], and they
really hurt each
Victorious
other. I think that over Liston, Ali
celebrates loudly.
in some way, Ali
shedding blood,
standing there
and taking it, and
showing that
he was a man, was
the final part of his
redemption 8 HE STAGED AN EPIC
COMEBACK If you even dream
in America.
Everyone was now
satisfied. Ali had
It was generally thought that after
the Frazier fight he would become an
of beating me,
sacrificed money
and his body, and
those who hadnt
opponent, just a guy young boxers on
the way up would have to beat to get
a title shot. Nobody ever thought that
youd better wake
liked him could
now accept him.
he would become champion again
but he did. He fought for another 10
years and beat Frazier twice.
up and apologise.

ALI VS. JOE ALI VS. GEOR ALI VS. CHUCK ALI VS. JOE ALI VS. EARNIE ALI VS. LEON
FRAZIER I FOREMAN WEPNER FRAZIER III SHAVERS SPINKS II
(1971) (1974) (1975) (1975) (1977) (1978)
Ali is stunned by the Ali employs the now- Ali expects a Ali comes out Ali wins a unanimous Ali reclaims
soft-spoken Frazier famous rope-a-dope cakewalk, but the victorious in one decision, but not his world
in the Fight of the technique lounging relative unknown of the most-hyped without cost. heavyweight title
Century, his first on the ropes Wepner from New fights ever the Shavers batters in a unanimous
professional loss. and enticing his Jersey goes 15 Thrilla in Manila him badly, and Ali decision over
It turns out to be opponent to lay into rounds with the (held in Quezon City, later says Shavers Olympic gold
only No. 1 in a trilogy him to tire out the Greatest, inspiring Metro Manila, the was the hardest medalist Spinks,
of legendary fights slugger and knock Sylvester Stallone Philippines) after 15 puncher he ever who stripped him
between the two him out in eight to write the gruelling rounds. faced. Ali fought of it in February of
men. rounds. screenplay for four more times that same year.
Rocky. before retiring.

ALI
9 10
HE BROKE THE MOULD HE INSPIRED
PASSION
When Ali won the title in 1964 a few months after JFK was shot
the Beatles had just arrived in America, the Vietnam War was cranking Everyone had an opinion of Ali. There
up, and so were the anti-war and civil rights movements. You had the was no one who didnt care either way.
beginning of sit-downs, and black kids getting beaten up for sitting at He inspired passion, so you loved him
water fountains. The country was pulling apart, and here was this guy or hated him. And it didnt break down
who was willing to go up against the Man, who was the prince of young only black and white. A lot of black people
despised him, considering him loud and
black men. Being stripped of his title and boxing licence in the prime of crass and lower class. And he stuck
his career I cant see any modern athlete doing something like that. He became a up for a lot of white college kids who
lightning rod, one of the most important social gures of his time. were anti-war. People really attached
themselves to him.
TR A I N LI K E
M U H A M M A D A L I
THE REST OF THE BEST
THE 10 GREATEST
According to Jim Dundee (the son of Alis legendary trainer, the late Angelo Dundee) Ali performed
BOXERS OF
ALL TIME
the following workout six days a week. Dundee observed Alis training sessions for more than
a decade beginning around 1960, and could easily recall the typical order of the training sessions. 1. MUHAMMAD ALI
2. SUGAR RAY
ROBINSON The legendary
middleweight is considered
the best pound-for-pound
champ by many historians.
3. JOE LOUIS The
heavyweight champ from
1937 to 1949, Louis retired
with a record of 693,
including 57 knockouts.
4. HENRY ARMSTRONG
Simultaneously held three
world championships in
1938, the only boxer to
ever do so.
5. WILLIE PEP Fought in
an astounding 241 bouts
during his 26-year career,
T H E winning 229 times.
WORKOUT 6. MARVIN HAGLER Went
undefeated for a 10-year
6am/SUNRISE stretch from 1976 to 1986,
Run 3 miles (4.8km) and successfully defended
11am Arrive at gym the middleweight
championship 12 times.
SHADOWBOXING
in the mirror, 15 7. BENNY LEONARD One
minutes warm-up of the fastest fighters of his
era, Leonard held the world
SKIPPING lightweight championship
8-10 rounds (3 minutes title for nearly eight years.
on, 1 minute off)
8. JACK JOHNSON The
SPEED BAG WORK first African-American world
5-7 rounds (3 minutes
on, 1 minute off, hitting
the bag hard at the end
DUNDEE SAYS: heavyweight champion.
9. ROY JONES JR.
of each round) Dad would meet him at a golf course and run with him. After
Won championships in
that, Muhammad would go home for a nap. Later, hed go to four weight classes:
HEAVY BAG WORK 8-10 the gym from 11 to three. It was four hours every day, six days a
rounds (3 minutes on, middleweight, super
1 minute off hit the week, pretty steady. And you have to remember, a lot of the time middleweight, light
OMIKRON/GET T Y IMAGES
bag hard for the final 30 hed run to the gym and then run home afterwards, too and heavyweight and
seconds of each round) heavyweight.
he lived at least two miles [3.2km] away. He loved to train, and
SPARRING he loved the gym, it was a second home to him. As a kid, I was 10. FLOYD MAYWEATHER
3-10 rounds just so blown away by how gracefully he did this stuf. He had Now retired, champ Money
Mayweather was undefeated
CALISTHENICS a wonderful gift. Dad had a lot of great boxers, but Muhammad as a professional and won
1 hour wasnt just a great boxer. He was a great human being. 12 world titles.

OVER $20,000 OF PRIZES to be won*,
including 2 one-week trips to BALI for a BOOTCAMP
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M&F
STARTERS
GUIDE 2016
Start working towards
the body youve always
wanted with this
comprehensive six-
week program. Training,
nutrition, supplements
everything you need,
nothing you dont.
/// BY JOE WUEBBEN
/// PROGRAM DESIGN BY
JUSTIN GRINNELL
/// PHOTOGRAPHS BY
EDGAR ARTIGA

STARTERS GUIDE 2016
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All of these critical elements are covered in the

following six-week program, designed by strength
coach and personal trainer, Justin Grinnell. Grinnells
program is everything the starter needs it to be: easy to
follow, with tried-and-true principles that will produce
gains in muscle size and strength that youll likely
begin to notice within a month. The program
also addresses functional tness, mobility, cardio,
nutrition and supplements. Most importantly, this plan
will lay the groundwork for more impressive results
down the road. After all, this is just the beginning.
Training overview
The M&F Starters Guide is built around basic,
foundational exercises because, well, thats what
works. Multi-joint (compound) movements performed
with free weights are what the biggest, strongest
men in the world rely upon in their training, and
these are the staples that any beginner should learn as
well. In fact, theres not a machine to be found in this
program not because machines are worthless (they
arent), but because fundamental movements are
best taught with body weight, barbells and dumbbells,
and results will come quicker with these tools.
As you progress, you can introduce machines to
further isolate and overload the muscles and even
to work around any nagging injuries you may have.
But for now, stick with whats written here.
When starting a new workout program, focusing
on the fundamentals is key, says Grinnell. Pushing,
pulling and squatting heavy weight is what its all
about. Throw in some arms, calves and abdominal cardio workouts are prescribed three days a week.
work with the right amount of cardio and you have (See cardio section on page 86.)
a solid workout plan. As just mentioned, the exercise selection is supremely
Grinnell implements a four-days-a-week lifting straightforward on purpose. Likewise, the set and rep
schedule that utilises an upper-body/lower-body split schemes Grinnell prescribes are equally tried and true.
upper body on Days 1 and 3 (Monday and Thursday) Youll get a heavy dose of strength training via the classic
and lower body and abs on Days 2 and 4 (Tuesday 5x5 protocol (ve sets of ve reps) balanced out with sets
GROOMING BY ALEXA GOULD
and Friday). This design, he says, provides the perfect in the hypertrophy sweet spot of eight to 12 reps (and up
dose of training stress to promote muscle growth and to 20-plus reps on certain movements). This approach
strength without hindering recovery. Training volume will have you experiencing noticeable gains in both
(total number of sets) is somewhat modest in this muscle size and strength, provided proper nutrition
program to keep the beginner from overdoing it. To is adhered to. (See nutrition section on page 85.)
promote cardiovascular conditioning and fat burning,

STARTERS GUIDE
PROGRAM:
DYNAMIC WARM-UP
Begin every workout with this quick, simple warm-up to prime the
body for the ensuing lifting session. For starters and veterans alike,
a warm-up is essential, says Grinnell. It prepares your muscles,
joints, tendons and ligaments, increases core temperature,
improves joint mobility and activates the nervous system.
Perform these exercises in circuit fashion for a total of two rounds:
LATERAL LUNGE
EXERCISE REPS
From a standing position with your
Spiderman with rotation 5 per side hands in front of you, take one long
stride to the right, keeping your left
Body-weight squat 10 leg straight (pictured at top). Drop
Push-up 10 your hips so that your right thigh is
parallel to the oor. Return to the
Lateral lunge 5 per leg starting position and then switch
Jump rope 1 min sides (pictured at bottom).
Spiderman
with rotation
From a push-up
position, bend your
right knee to bring your
foot forward and plant
it just outside your
right hand. Lift your
right hand of the oor
and keep your left hand
down. Open up your
chest and reach to the
ceiling until you feel a
stretch. Repeat all reps
to that side, then switch.
S H O T O N LO C AT I O N AT M AT R I X F I T N E S S C LU B , A S T O R I A , N Y SS 79
STARTERS GUIDE 2016
LIFTING DAYS
For each A and B exercise pairing, go back and forth between
the two moves one set at a time similar to a superset, only
with full rest between exercises.
Day 1: Upper body

EXERCISE SETS REPS REST
1A Barbell bench press 5 5 2-3 min

1B Barbell bentover Row 5 5 2-3 min
2A Dumbbell overhead press 3 5 1-2 min
2B Pull-up 3 5 1-2 min
3A Bench dip 3 5 1-2 min
3B Barbell curl 3 5 1-2 min
Bench Dip
Face away from a bench and set your
hands on it with your feet at on the
oor. Slowly lower your body until your
upper arms are parallel to the oor,
then push back up. You can increase
the difficulty by elevating your feet
on another bench.
STANDING
BARBELL
OVERHEAD PRESS
Stand holding a loaded
barbell across your
front delts with a
shoulder-width grip.
Keeping your core
tight and chest facing
forward (dont let it tilt
upwards), press the
bar overhead until your
arms are fully extended.
PERFORMED ON DAY 3,
PAGE 83.

Barbell curl
Stand holding a bar with your
arms fully extended and palms
facing forward. Bend your
elbows to curl the weights up,
keeping your elbows in tight
to your sides throughout.
Squeeze your biceps in the
top position. Reverse the
motion to return to the
arms extended position.

STA
Day 2: Lower body, abs

1A Goblet squat 3 8* 2-3 min

1B Hanging leg raise 3 10 1-2 min
2A Romanian deadlift 3 12, 10, 8 2-3 min
2B Standing calf raise 3 20, 15, 10 2-3 min
3A Walking lunge 3 10 per leg 1-2 min
3B Lying leg curl 3 10-12 1-2 min
*Perform each set as a dropset. For example, do

eight reps for the first set of goblet squats with your
estimated eight-rep max. Then, immediately drop the
weight about 2030% and do eight more reps. Repeat
one more time thats one set. Do this two more
times with two to three minutes rest between each.
Goblet squat
Hold a dumbbell or kettlebell just
below your chin in a standing
position. Bend your knees to
squat straight down until your
thighs go past parallel with
the oor. Extend your hips and
knees to return to the standing
position, keeping your core tight
and torso upright throughout.
82 MUS
Day 3: Upper body
1A Standing barbell 4 8-12 1-2 min

overhead press
1B One-arm dumbbell row 4 8-12 1-2 min
2A Lat pulldown 4 8-12 1-2 min
2B Incline dumbbell press 4 8-12 1-2 min
3A Dumbbell hammer curl 4 8-12 1-2 min
3B Lying dumbbell criceps 4 8-12 1-2 min
extension
NOTE: on the last set of each exercise, perform two rest-

pauses. For example, on barbell overhead presses, rack the
weight after your fourth set and rest 15 to 20 seconds, then
perform as many reps as possible with that same weight.
Repeat this one more time for a total of two rest-pause sets.
One-arm dumbbell row

With one knee and the same-side hand on
a bench, hold a dumbbell in the other hand
with that arm extended straight down, torso
parallel to the oor. Contract your back
muscles to pull the dumbbell up to your
side. Repeat for reps, then switch arms.
Incline dumbbell press

Grab two dumbbells and lie back on an incline
bench set to 30 to 45 degrees. Start with the
weights just outside your shoulders, then push
them straight up until your elbows are just shy of
lockout. Lower them back down under control.
STARTERS GUIDE 2016
Day 4: Lower body, abs

1A Barbell squat* 5 5 2-3 min

1B Stiff-leg deadlift* 5 5 2-3 min
2A Seated calf raise 3 10-15 1-2 min
2B Reverse crunch 3 10 1-2 min
3A F lk 3 35 45 12 i
FARMERS WALK
Find an open stretch of oor space. Grab a relatively
heavy pair of dumbbells and hold them at your sides,
arms fully extended. Walk with short, choppy steps,
making sure not to lock out your knees at any point,
for the prescribed distance (35 to 45 metres).
Romanian/stiff-leg deadlift
These sibling variations of deadlift are
distinguished by some key technique cues:
With Romanian deadlifts, theres a bigger
bend in the legs and the bar just passes
the knees [shown], says Grinnell. With
stif-leg deadlifts, the legs stay almost fully
straight, and the plates touch the oor.
STARTERS GUIDE NUTRITION:
FOUR FOOD FUNDAMENTALS BY JUSTIN GRINNELL
You dont need a perfect diet to see results, and trying to weeks, make the following four areas your
completely overhaul your entire nutrition regimen from primary goals. As you adopt these foundational
Day 1 while also starting a brand-new training routine healthy habits successfully, continue cleaning
is too much, too soon for most people. For the next six up your diet gradually from there.
FOOD FUNDAMENTAL NO. 1: FOOD FUNDAMENTAL NO. 4: body will be changing rapidly,
Eat at least one gram Dont be afraid of and so will your energy demands.
of protein per half kilo carbohydrates This doesnt mean to eat as many
With the increased stress on Many popular diets advise eating carbohydrates from any source
your body from the new workouts, a low amount of carbohydrates to you want. Rather, focus on eating
your body is going to need a steady improve health. But a hard-training four grams of carbohydrates per
ow of amino acids from protein to individual, who needs sufficient kilo of body weight to gain weight
help repair and grow muscle tissue. glycogen for energy and recovery, and two grams per kilo to lose fat,
Focus on getting 1g protein per has greater carbohydrate needs coming from potatoes, rice, fruits,
half kilo of body weight every day, than a sedentary person. As you vegetables and sprouted grains.
primarily from chicken, sh, red start a workout regimen, your Adjust your intake as needed.
meat, eggs and protein powder.
If you weigh 100 kilos, shoot for
200 grams (or more) of protein
daily. Simple.
FOOD FUNDAMENTAL NO. 2:

Drink 3.75 litres
of water each day
Your body is primarily made up
of water, especially your muscles.
By consuming an ample amount,
youll improve your energy and
recovery, fuel your body and
stay mentally sharp.
FOOD FUNDAMENTAL NO. 3:

Eat a vegetable or
fruit at each meal
This is something that everyone
has told you to do for years, and
for a good reason. As an active
person, you have an increased
demand for vitamins, minerals,
bre and phytonutrients from
plants. Aim for three to ve
servings of vegetables and two to
three servings of fruit every day.
BODYBUILDERS DONT
JUST NEED PROTEIN
Include fruit or vegetables in every
meal or snack to ensure youre
getting all the nutrients you need.

STARTERS GUIDE 2016
STARTERS GUIDE
CARDIO WORKOUTS:
Generally speaking, today there are manner. Truth is, they all work, say
three forms of cardiovascular training Grinnell. It just depends on your goals
that are prevalent: steady-state at the time as to which way you sway
cardio (continuous activity for a long more. As a beginner, its benecial to
duration at a relatively low intensity); do all three so your body feels its
high-intensity interval-training, or diferent energy systems, and you
HIIT (high-intensity bursts alternated can nd what works best for you.
with low-intensity active recovery or That said, Grinnell strongly suggests
full rest); and metabolic conditioning, performing the following three cardio/
or metcon (made popular by conditioning sessions each week.
CrossFit; high-intensity work These can be done on non-lifting days
incorporating all varieties of exercises (Wednesday, Saturday and Sunday if
and rep schemes and often prescribing you lift Monday, Tuesday, Thursday
no formal rest periods). and Friday); or after lifting sessions
So which form of cardio should you (Cardio Workout 1 in the same session
be doing? Thats a debate that rages on as the Day 1 lifting workout, and so on).
daily in gyms across the country and Note: if youre performing a cardio
on social media and internet message workout on an of day, perform the
boards, typically in a rather passionate dynamic warm-up before the workout.
Ball slam
Hold a med ball
overhead and rise
onto your toes.
Explosively slam
the ball into the
oor, catch it on
the rebound, then
start the next rep.
86 MUSCLE & FITNESS F

BURPEE
From a standing position (1), quickly drop
to the oor (2) and perform a push-up,
then pop back onto your toes (3) and
nish the rep with a jump (4). Perform
all reps in the set continuously.
Cardio workout 1:
High-intensity
interval training (HI
Using the treadmill, bike or rowing ergom
go at an easy pace for two to five minute
get a feel for the movement. Then perfor
eight rounds of 30 seconds as fast as
possible followed by 30 seconds of rest.
If HIIT is new to you, you can increase yo
rest intervals to 60 seconds and/or reduce
the work interval, moving towards the
prescribed 30 on/30 off prescription.
Workout 3: EXERCISE REPS
Workout 2: Metabolic
conditioning Ball slam 10
Steady state
Perform 20 to 60 minutes of moderate- (Metcon) Burpee 10
intensity cardio (about 140 to 180 heartbeats Perform as many reps and rounds of Body-weight squat 10
per minute) on a bike, treadmill, elliptical or the circuit at right as possible in six
other machine or activity of your choice. If minutes. Add one minute every two Push-up 10
youre deconditioned, start at 20 minutes weeks as you improve your conditioning
Inverted row 10
and add five to 10 minutes each week. until you reach 10 minutes.

No matter how ambitious your plans for 2016,
weve got expert tips to help you stay the course.
BY AMY SCHLINGER
T
he two most common New Years resolutions people made last year
were to stay fit and healthy, and to lose weight, according to a Nielsen
survey. As concepts, theyre excellent. As goals, theyre amorphous and
immeasurable. A better approach would be to name a specific objective
(or objectives) that you plan to
RESOLUTION:
complete in the coming weeks
or months, such as lose five kilos, complete an BECOME A
Ironman or boost your deadlift 1RM by 25 percent. MORNING PERSON
Doing so would lead you to a conclusive outcome
BENEFIT: hitting the weights before
when your deadline arrives either you succeeded work removes schedule conflicts
or you didnt. Still, while having a defined goal and frees up your evenings to
is a good start, the odds of success hinge on a socialise and/or fight crime.
willingness to embrace change and shun inertia. SETBACK: you habitually stay up
Our brains are extremely effective in managing too late and get touchy-feely
the status quo, says John Sullivan, clinical sport with the snooze button.
THE FIX: recruit a reliable and
psychologist, applied sport scientist and founder
dedicated workout partner, or
of Clinical & Sports Consulting Services. However,
pony up for group classes or a
we also have an outstanding ability to change also
personal trainer to provide a
known as self-directed neuroplasticity. Relying
financial incentive to show up
upon rituals and having plans when roadblocks on time. Its easy to cancel on
develop will allow for more consistent progress. yourself, but its not as easy
And roadblocks will develop, which is why we to back out on someone whos
came up with a list of ones you might encounter waiting for you in the weights
en route to the finish line. More importantly, we room, says trainer Rob Sulaver.
asked experts for advice to help you avoid them.

NEW YEAR
RESOLUTION:
FOLLOW YOUR
PROGRAM TO A T
BENEFIT: never missing a set or
rep will show you exactly how
well your program works.
SETBACK: the January gym crowd
does not respect your game plan.
THE FIX: always be ready to call
an audible especially if you train
during the pre- or post-work
gym rush. Save a handful of 15-
to 20-minute bodyweight and
CORBIS. THIS SPREAD: COREY JENKINS/CORBIS; EISING STUDIO/

high-intensity workouts on your
PREVIOUS SPREAD: COREY JENKINS/CORBIS; ARTIGA PHOTO/

smartphone to get you in and out
during peak times. Also, know
which moves to sub in if foot traffic
prevents you from using certain
equipment. For example, do goblet
STOCKFOOD; CORBIS IMAGES (2)

squats or kettlebell jump squats
when the squat rack is taken.
RESOLUTION:
NEVER MISS A WORKOUT

BENEFIT: obvious youll get huge and shredded!
SETBACK: things like work obligations, family
emergencies or the zombie apocalypse are bound
to pop up unexpectedly.
FIX IT: reword your goal. Tell yourself that youll
never miss out on getting to the gym four or ve
times per week. Tweaking the exact schedule might be
necessary. People fail to understand that consistency
will help them achieve their desired outcome, says
chef and former bodybuilder Carlo Filippone, CEO
of Elite Lifestyle Cuisine. Missing a workout or
having a few bad meals is not the end of the resolution
its just a missed workout or a bad meal.

NEW YOU
RESOLUTION: RESOLUTION:
EAT CLEAN 24/7 GET

YOUR
BENEFIT: youll be less inamed, SIX-
consume more nutrients and PACK
enjoy bigger gains. BACK
SETBACK: a monochromatic diet
gets old fast and can create BENEFIT:
powerful cravings to cheat. youll be forced
THE FIX: expand food variety and to reevaluate
enhance avours using healthy your diet
seasonings like ginger, turmeric, hot and eliminate
chilli powder, Sriracha and other the junk.
herbs and spices that are low in carbs SETBACK:
or sugar. Make meals memorable after two
and something you crave, or else weeks of
youll be quick to crave unhealthier training hard
things, explains dietitian Leslie and dieting
Bonci. Eating should be an enjoyable youre not
occasion instead of a hurry up and nearly as
eat since I dont like this anyway shredded as
scenario. You wont be successful you expected
if you dont have avour in what to be, so you
you do, both in life and your diet. start cheating
more because,
well, why not?
RESOLUTION:
THE FIX: STOP BUYING JUNK
be patient.
People BENEFIT: no junk in the fridge translates to less
often fail to junk in the trunk.
understand SETBACK: you forgot to toss out the holiday leftovers
that you cant and booze. Grazing on them creates a domino efect
take of in one that ends with your resurrecting old eating habits.
week what THE FIX: Clear the clutter. advises Bonci. Its not
youve put on enough to swear of new purchases of crappy
in 10 months, food if youve still got a fridge and freezer full
says Filippone. of crap. Even though you packed your
Dont think of Christmas cakes away
success in such in the freezer so theyre
absolute terms, not sitting out
either. If you for easy munching,
slip once or the plan is to
twice out of 20 stay away from
meals, youre empty calories
still doing well. so why are
Thats a 90% they in there
success rate, at all?
Filippone says.

J UST
STOP
IT!
THE TOP 24 MISTAKES TO
STOP MAKING IN 2016

NEW YOU
T
hey say that doing the same thing over and over again and Doing biceps and chest and all
expecting diferent results is the denition of insanity. So while the forward, pushing muscles
its true that you work hard for your health and tness, there could creates an imbalance with an
be something or some things that are standing in the way of inadequate number of pulling
your progress. And youd be crazy not to want progress, right? moves. In other cases, an
So, to help you get started on a fresh track this new year, weve imbalance occurs by working
compiled some of the most common training and nutrition gafes that out only your upper body and
men often make and show you how to diagnose and x them. ignoring your legs.
TRAINING MISTAKES many Downward Facing Dogs FIX IT Make it a point to work all the
in weight-training gyms. But muscles, not just the ones you can
TRAINING MISTAKE #1 completely neglecting all see or can flex, says Holland. Plan
LIFTING TOO MUCH WEIGHT forms of stretching creates an upper body workout three times
Theres no shame in wanting to an unbalanced workout. You a week and legs and lower body
lift as much weight as humanly dont want to be only in any twice a week. Or work your entire
possible, but it wont do you one camp, be it all cardio or body two to three times a week.
much good if you get hurt, all strength or even only P90X
says Tom Holland, exercise or CrossFit, says Holland. TRAINING MISTAKE #4
physiologist and author of The LACKING A FOCUS ON
12-Week Triathlete. Being FIX IT Stretching, Pilates or yoga LONG-TERM GOALS
attached to the numbers is more creates a good mix and helps keep Too often, a man starts a program
of a workout for your ego than your overall workout balanced, says and, two weeks into it, reads an
anything else, he says. Holland. Its also good to do one article about how Mr Olympia
workout a week that you dont like, trains shoulders and immediately
FIX IT Instead of busting out the but you know is good for you. changes his own training
calculator app on your iPhone to add Try a yoga class or, at a program, says sports
up all that poundage, ease up and minimum, incorporate conditioning expert
focus on the quality of the movement stretches at the end of Neal Pire. You limit
instead, Holland suggests. Keep in each workout to stay results when you
mind that gains happen during the flexible. Check out dont stick with
eccentric (stretch) portion of the page 20 for more on something long
lift plus youll be less likely to injure how yoga can help enough.
yourself. Use a two-second up your strength training
(concentric) and five-second down/ and performance. FIX IT You need to
stretch (eccentric) focus so you develop a program based
control the weight the entire way TRAINING MISTAKE #3 on your specific and realistic
and use a weight that works within TRAINING ONLY THE goals, Pire says. Follow basic
this range for you. MIRROR MUSCLES training principles like progressive
If you cant flex it in the mirror, overload, a gradual increase in
TRAINING MISTAKE #2 why bother, right? There are a weight, and select exercise you
TRAINING ONLY FOR few things wrong with this way can perform safely and effectively.
STRENGTH of thinking. For one, this typically Then, stick to your plan until its
While broga (yoga for blokes) means youre neglecting your time to reassess your progress and
might be a thing, you wont find posterior muscles, says Holland. make appropriate changes.

NEW YEAR
TRAINING MISTAKE #5 core strength the rest of your predominantly use Type I muscle
WORKING OUT LIKE IT workout suffers, says Pire. A fibres, which also kick in during
WAS 10 YEARS AGO lot of guys do tons of arm work aerobic work and muscle
If youre doing the same workout but without a focus on core endurance, but have limited
in your thirties or forties as you stabilisation. If you dont have effect on hypertrophy (muscle
did in your twenties, you need core stability you cant stabilise growth) or strength.
to take a step back and see if or control your shoulder girdle
its really working for you, says or hips, and your arms and legs FIX IT Again its quality over
Holland. The body doesnt cant perform effectively. quantity, says Holland. Focus on
recover as fast as you get older. using perfect form and keep reps
You may find yourself with more FIX IT Take time at the end of your in line with your goals. For strength
injuries, but youd like to deny workout (not at the beginning, as gains, use weight you can lift for
its your workout thats causing you risk injury by fatiguing core six good reps; use six to 12 reps for
the problem. muscles first) to incorporate core muscle growth and more than 12
exercises like planks and side for muscle endurance. Training for
FIX IT Review your fitness routine planks. Start with 20 second-holds power requires the heaviest weights
every five to 10 years. Look at and work up to 60 second-holds. and only one to five reps per set.
whats risky and be honest with
yourself, suggests Holland You may TRAINING MISTAKE #7 TRAINING MISTAKE #8
want to work towards getting back THINKING 100 REPS IS WORKING THE WRONG
to the basics. Plyometric kettlebell THE MAGIC NUMBER MUSCLES ON THE SEATED
swings at 40 may not work as well Unlike your bank account, higher ROW MACHINE
for you as they did in the past. numbers arent necessarily Using a machine or performing
better when it comes to reps. a move incorrectly causes you
TRAINING MISTAKE #6 Like using too much weight, to work muscles you may not
NOT WORKING FROM cranking out 100 push-ups want to focus on. For example,
THE INSIDE OUT or crunches is more for the men often use the seated row
Core stability may be one of the sake of your ego and bragging machine by pulling back with the
most overused fitness terms rights than anything else, hands too much and forgetting
in recent history, but without says Holland. High reps to retract the scapula (shoulder
blades), which puts emphasis on
muscles other than the
targeted back muscles
(latissimus dorsi,
rhomboids, etc),
says exercise
physiologist Dr Irv
Rubenstein.
FIX IT Grasp the handles and

keep your torso erect as you pull
towards your abdomen. Focus
on keeping hands relaxed as you
squeeze your shoulder blades
together and pause before slowly
returning to starting position.
TRAINING MISTAKE #9
SWINGING FOR MORE POWER
ON THE LAT PULLDOWN
Winding up and swinging to pull
down the lat bar may enable you
to hoist more weight, but youre
not working the muscles you
think you are, says Dr Rubenstein.

NEW YOU
You use momentum of the hip/

trunk extensors to start the
pull. Then, due to the altered
LIKE USING TOO MUCH WEIGHT,
angle of the cable relative to the CRANKING OUT 100 PUSH-UPS
torso, you are no longer pulling
down youre essentially doing
IS MORE FOR THE SAKE OF YOUR
a horizontal row. As a result, EGO THAN ANYTHING ELSE.
you work the lower traps and
rhomboids more than your lats.
FIX IT Start the seated lat pulldown support the arm with those loads
NUTRITION MISTAKES
by grasping the bar and leaning in the proper alignment, says Dr
back slightly. Engage your core and Rubenstein. In addition, bending NUTRITION MISTAKE #1
maintain this position throughout all the arms makes it easier to use AGGRESSIVELY CUTTING
reps. Pull the bar down towards the more weight but stresses the CALORIES
upper chest without jerking or pulling rotator cuff muscles. Youre ready to get ripped at all
your body backwards. Touch the bar costs. No sacrifice is too great. As
to your clavicle (collar bone), pause FIX IT Use a weight you can lift a result, you decide to slash your
and slowly return to starting position. with proper form throughout the caloric intake in half, expecting
entire set. Keep elbows slightly to transform your body in just a
TRAINING MISTAKE #10 flexed, raising upper arms together couple of weeks. Big mistake not
SWEARING BY THE and ahead of the forearms, hands only is this completely unhealthy,
ARNOLD PRESS and dumbbells. Avoid jerking or but your body also isnt likely to
Sure, it looks impressive, but the swinging the dumbbells reciprocate with the same
Arnold press is more for show than upwards, and be sure to dramatics.
effectiveness, says Dr Rubenstein. lower them slowly and
The move involves sitting with with control. FIX IT The reality is
arms bent in front of you and that aggressive cuts in
dumbbells facing your shoulders; TRAINING calories can backfire,
you then rotate your wrists and MISTAKE #12 causing metabolism
bring the weights into a traditional STRESSING THE your calorie-burning
overhead press. The arm rotation LOWER BACK ON THE engine to downshift
is not effective at any level and LEG PRESS into a lower gear. The
the weights are being pulled down Loading up the leg press and better approach is to create a
by gravity, not to the sides where then performing an extreme mild deficit, eating 15-20 percent
rotation of the forearms would amount of bending is a recipe fewer calories on a daily basis. If
then be resisted, he says. for serious lower back injury. you currently eat 3000 calories a
Bringing the plate too close day, for instance, reducing that to
FIX IT Stick with the traditional forces extreme lower back, hip 2400-2550 calories will do the trick,
basic dumbbell overhead shoulder and knee flexion comparable to a creating a calorie shortfall without
press without the bells and deep squat, says Dr Rubenstein. causing your metabolism to plunge.
whistles. Be sure to keep your Locking out the knees adds injury Still, even moderate cuts such as
tailbone tucked underneath you potential to the knee joint, as well. these can become frustrating over
and avoid arching your back. time. After a couple of weeks, your
FIX IT A knee angle of 90 degrees metabolism can adapt and burn
TRAINING MISTAKE #11 is plenty, says Dr Rubenstein. And fewer calories on its own, which
CHEATING ON LATERAL RAISES for those with back issues, angle negates continual fat loss. One way
If your lateral raises look like a the seat further back. In general, around that is to take a day each
combination shrug and raise, keep knees aligned over the feet as week to go back to square one and
youre using too much weight. you bring the plate towards you and eat the amount of calories you ate
Many guys use their upper traps push out to full extension without before starting your diet in this
when using heavier weight to raise locking out your knees. Do not allow case, 3000. The temporary increase
the dumbbells to the desired level, your butt to rise off the seat, your actually interrupts the adaptation
while not yet having the strength hip to roll off the back pad, or your response, allowing the metabolism
of the rotator cuff muscles to heels to rise off the platform. to continually burn at a higher rate.

NEW YEAR
NUTRITION MISTAKE #2 You should include higher-fat fish meal should include protein and a
COMPLETELY such as salmon, tuna or trout a fast-digesting carbohydrate, such
ELIMINATING FAT couple of times a week as well. as a potato, white bread or even
Zero anything is dangerous in They contain special fats called sorbet. Meanwhile, low-carb meals
the nutrition world: zero-carb, omega-3 fatty acids, which not the rest of the day could consist
zero-fat and zero-cholesterol only help fight muscle inflammation of something as simple as a whey
diets are all fads that should be but are thought to be components protein shake, or you can eat 200-
avoided, particularly by aspiring that actually help the body make 280g lean protein such as chicken,
bodybuilders. Controlling more efficient use of fat. turkey, fish or extra lean beef
calories by slashing bad dietary along with some vegetables.
fats such as butter, gristly NUTRITION MISTAKE #3 This way, youll burn fat without
meats, chicken skin and fried ABANDONING CARBS sacrificing your ability to train hard,
foods is one option. Taking a While lower-carb diets certainly which is important if you expect to
good thing too far, however, aid in the shedding of body fat, stay lean in the long run.
many eliminate nearly all you dont want to cut out carbs
dietary fat and try to chisel their completely. Your body needs NUTRITION MISTAKE #4
bodies with fat-free sources carbs to function properly. And, OVERESTIMATING CALORIE
of protein such as white fish, while carbs themselves dont NEEDS
egg whites and protein powder. build muscle, they do speed up It doesnt take a masters
Since theres barely any fat the process. So, rather than degree in exercise science or
in most carbohydrate foods go completely carb-free, its physiology to know that if you
and vegetables, where youd better to watch the selection and expect to grow muscle, youll
pick up the remainder of your manipulation of your carbohydrate need more calories. But if you
calories, these types of diets are consumption. make that your highest priority,
essentially fat-free. The you may end up looking more like
big pitfall is that zero- FIX IT Try slashing carbs Jack Black than jacked. Its not
fat diets compromise at all meals outside just about how many calories
testosterone levels, of breakfast and you eat there are other
which can disrupt your post-workout important factors to consider
the bodys ability to meal, that is. Those in the growth formula, including
retain metabolic- are the two times meal frequency, protein intake
boosting muscle of day when carbs and anti-catabolic supplements.
while dieting. are critical to muscle
In short, when growth. At breakfast you FIX IT While a high-calorie diet
testosterone levels fall, need carbs to reverse the certainly supports growth, nothing is
the metabolism slides catabolic state you fall into from as effective as splitting your calories
right along with it. fasting while you sleep, and after into six smaller meals so youre eating
training you need carbs to spike every 2-3 hours. This maximises
FIX IT The better route is to include insulin levels to drive muscle growth nutrient absorption and can suppress
egg yolks (at a ratio of one whole and restock muscle glycogen hormones such as cortisol that
egg for every 3-4 egg whites) in (the storage form of carbs) that interfere with muscle growth.
your diet and eat lean beef on a daily was depleted during the workout. The next important step is to eat
basis. Both provide cholesterol, Breakfast could be 2-3 whole eggs adequate protein. How do we define
common to saturated fat, which with 6-10 egg whites and a bowl of adequate? Say it with us: at least 1
supports testosterone production. oatmeal, while your post-workout gram per 500g bodyweight per day.
Protein mends damaged muscle
fibres when calories are inadequate.
When calories are high enough,
protein goes towards growth and
ZERO ANYTHING IS DANGEROUS IN extra repair work. Just dont go
THE NUTRITION WORLD: ALL FADS overboard with calories a safe bet
SHOULD BE AVOIDED, PARTICULARLY is to strive for 18-22 calories per
500g bodyweight per day, with
BY ASPIRING BODYBUILDERS. 30-45 percent of those calories
coming from protein.

NEW YOU
Since your goal is to hold on NUTRITION MISTAKE #6 NUTRITION MISTAKE #7

to more muscle than you burn, KEEPING YOUR PROTEIN NOT ENOUGH FOOD VARIETY
youll want to consider some INTAKE TOO STATIC There isnt any one food that can
anticatabolic helpers such as How much protein do you really be considered best or better than
leucine, vitamin C and vitamin need? One gram per 500g another. Each food has an array of
E. Five grams of the amino acid bodyweight is a nice start, yes, beneficial micronutrients that others
leucine taken before and but its a ballpark estimate may not have. Therefore, when you
after training can shut that can fluctuate pigeonhole yourself to consuming
off muscle breakdown; slightly from person only one food group such as all
500-1000mg vitamin to person and week chicken breasts you magnify the
C and 400-800mg to week. So while micronutrient deficiency that is
vitamin E act as a a structured plan is inherent in that food group. And
safety net, reducing great for progress, not all foods are equally nutritious
free radical production dont lock yourself even foods that are good for
that can cause into a particular you probably dont contain all the
muscular inflammation amount of this nutrients you need.
and slowed growth. macronutrient every day.
FIX IT Take in a variety of clean,
NUTRITION MISTAKE #5 FIX IT Listen to your body and youll high-quality food sources such
SLACKING OFF ON PRE- be better off. Let us explain. After a as poultry, beef, pork and fish,
WORKOUT NUTRITION harder-than-normal workout or one grains, legumes, seeds, fruits and
Muscle growth is a pretty simple that included unfamiliar movements, vegetables. Try to avoid eating the
equation. You lift weights to break you may find yourself particularly same thing too often, which begets
down muscle fibres, and you rest sore. While the exercise variables boredom anyway. And when you
and eat afterwards to repair and are certainly a factor, nutritionally get bored, youre more likely to
grow. As such, the post-workout this is a sign that you need to push succumb to temptation.
meal is a vital part of gaining your protein intake higher to match Eating a wide variety of whole
appreciable size. But recovery your level of soreness. In a desire foods will ensure that your body
doesnt start the minute you leave to bring up a lagging body part, for is getting all the nutrients it needs
the gym, especially when youre example, you might hit it with far to produce energy, build muscle
training 4-5 days a week. more sets than usual. The higher and boost performance.
the volume, the higher your protein
FIX IT When you work out hard and needs for repair. In this case, 1g NUTRITION MISTAKE #8
often, your body is in a constant state per 500g bodyweight per day is a NEGLECTING CALCIUM
of repair, meaning you cant ignore good estimate, including at least During a fat-loss diet, people
the importance of the pre-workout 60g after workouts. usually increase protein while
meal. What you eat before training decreasing carbs and fats.
plays a monumental role in growth. Prolonged high-protein/low-
A large meal eaten 1-2 hours pre-
workout causes a slew of hormonal
changes that protect the muscles
during the forthcoming
training session. Start
with maybe a small
chicken breast and
medium sweet potato,
and build the portion
size from there as your
body adapts. Thats step
one of your pre-workout
meal. Step two is to take
20g whey protein and 40g
slow-burning carbs, such
as oatmeal, fruit or whole
grains, right beforehand.

NEW YEAR
pizza last night and the night

before and the night before.
SUPPLEMENTS CAN HELP CARRY Basically, supplements are
YOU OVER THE FINISH LINE WHEN useless against a bad diet.
YOUR WORKOUT AND DIET CANT GET FIX IT Make sure you have a solid
YOU TO WHERE YOU WANT TO GO. diet of lean meats, vegies, whole
grains and a lot of water before you
start thinking about muscle gainers,
pre-workouts, amino acids and
carbohydrate diets without creatine. The food you eat impacts
calcium supplementation can your physique far more than an
result in a negative calcium expensive cocktail of powders.
balance. This is because the bodys However, some supplementation
acid-alkaline balance is now more can help. Supplements can help
acidic, thus calcium is leached carry you over the finish line when
from your bones. In addition, your workout and diet cant get
this can lead to kidney stones. you to where you want to go,
You might also think that says personal trainer Lisa Lynn, a
osteoporosis is something specialist in metabolic disorders and
that only affects women, author of The Metabolism Solution.
but almost a quarter And along with accentuating
of all people with strength gains and weight loss
osteoporosis are from your hard work inside of the
men, according gym, some supps can also provide
to Osteoporosis additional benefits like increased
Australia. energy, an enhanced mood and
an overall healthier appearance.
FIX IT Its
recommended men NUTRITION MISTAKE #10
get 1000mg up to CHEATING ALL WRONG
a maximum of Cheating is fine, but you still need
2500mg calcium to cheat correctly. During a calorie
per day. Your deficit, your leptin level drops,
best sources which is a hormone that controls
are dairy weight loss and defends against
products, but leafy starvation. Low leptin not only
green vegies and soy and tofu are makes it harder to lose weight, but
also good sources. Canned sardines can also lead to more fat gain to
also contain bones rich in calcium. restore your leptin, you need an
Dont forget your vitamin D, which occasional high-carb meal.
helps your body absorb calcium.
Good sources include egg yolks FIX IT Instead of being at the mercy
and fatty fish like salmon and tuna. of your will power, know when to
You can also get vitamin D through have a cheat meal. It only takes 72
sun exposure, but dont overdo it, hours for changes to occur with
and stay out of the sun during the your hunger hormones low energy
hottest parts of the day. and a slower metabolism. You
should be consuming a cheat meal
NUTRITION MISTAKE #9 at least once every two weeks, and
RELYING TOO MUCH ON the cheat meal should be higher in
SUPPLEMENTS calories and carbs. A cheat meal will
Beginners always ask which refuel your hunger hormones, which
supplements they should take. will also boost your metabolism. The
Then you find out they ate a increase in metabolism will last for

NEW YOU
a few days post-cheat meal. And NUTRITION

to make a cheat meal really work, MISTAKE #12
be smart with what you eat. Just EATING
because its a cheat meal doesnt HEALTHY
mean you should overindulge; FOODS THAT
instead of going for the sweets, opt ARENT HEALTHY
for high-protein pasta or chicken Not all healthy foods
and cheese pizza. The key phrase are healthy many
here is high-carb, not high-fat. use clever marketing
Binging on carb-heavy, high-fat tactics to get you to
foods will send nutrients to the buy them. Things like
fat cells and ruin your progress. healthy breakfast
cereals can push
NUTRITION MISTAKE #11 as much sugar as a
NOT TRACKING WHAT YOU EAT chocloate bar and some
If you dont track what you eat, varieties of fruit juices have more
youre hurting your fat loss. Food calories and sugar than a can of
journals reveal exactly whats soft drink. Also, many low-calorie
going into your body and what you options are filled with artificial
need to change to improve things. sweeteners and oils to give them
Itll also increase awareness flavour and a natural texture,
to help you stay accountable which could lead to numerous
and make better food choices. health problems.
Researchers from the University
of Pittsburgh found that all of FIX IT Heres a secret in the food
the 15 studies that focused on industry: many healthy foods are no
dietary self-monitoring found better than their alternatives. Some
significant associations between have little nutritional value, some
self-monitoring and weight loss. actually contain harmful chemicals,
Plus, a study published in the and some even pose as healthy
American Journal of Preventive when theyre downright bad for
Medicine found that people you. Go beyond the labels and
keeping a food diary six scrutinise the ingredients.
days a week lost about Breads labelled as whole
twice as much weight wheat or whole grain,
as those who kept for example, can pack
food records one day as much as 70 percent
a week or less. refined flour. But
because it includes
FIX IT Write down some whole grains,
what you eat and it can advertise itself
drink as soon as you can, as the real deal.
including serving sizes, before Challenge the myths. You dont
you forget. You should also take need fat-free or cholesterol-free
note of what you were doing while options because, in its unprocessed
you ate watching TV, driving, etc. form, fat doesnt make you fat
Also note how you were feeling and cholesterol doesnt clog your
when you ate tired, bored, angry. arteries. Even with fortification,
If writing in a journal is too cereals arent as healthy as whole
tedious or time-consuming, take foods. And many protein bars are
pictures with your smartphone candy bars in disguise. Theyre filled
and start a photo journal. Then with sugar and include trans fats
review your food choices at the and artificial sweeteners. While the
end of each week and see if you protein content is commendable,
can see patterns emerging. theres just too much extra.

ANTIOXIDANTS
Chocolate may help repair

muscle and increase the use
of fat for fuel during exercise.
Antioxidants
and exercise
Green tea? Vitamin C? Zinc? Sports nutrition
expert MARK GILBERT reviews which
antioxidants are best for hard trainers.
WHEN WE HEAR THE WORD circumstances can actually have with unpaired electrons. Electrons do
antioxidant we usually think of damaging effects and impair desirable not like being single and this makes
health benefits. It suggests reduced adaptations to exercise, which is them particularly reactive with other
damage from heavy training and why I want to challenge some of the molecules. This can lead to chain
better recovery and performance. simplistic notions about antioxidants, reactions that create more damaging
But viewing a whole category of as well as address which ones to use free radicals. For instance, the plaque
molecules that has the potential and avoid. Ive reviewed hundreds of that forms in arteries and causes
to act as antioxidants as the same studies on antioxidants and exercise heart attacks and other vascular
is way too simplistic. There are and, for the purposes of this article, disease is caused by oxidation of LDL
thousands of molecules that can have Ive looked mainly at human studies, cholesterol. Free radicals can also
antioxidant effects, the best-known rather than studies in animals or in damage DNA, which can cause cell
being vitamins C and E and minerals test tubes (in vitro). dysfunction and even lead to cancer.
such as zinc and selenium, as well The browning of an apple, rusting of
What are antioxidants?
ISTOCKPHOTO (2)
as others such as glutathione, NAC, metal, tarnishing of silver and copper

lipoic acid and various polyphenols Antioxidants are best defined as and burning wood are all examples
and flavonoids/flavanoids. Most of molecules that stabilise free radicals. of oxidation caused by free radicals.
them act differently and in certain Put simply, free radicals are molecules Much of the damage that occurs in

ANTIOXIDANTS
muscles from lifting weights is caused

by oxidation. The right dose of the right
Much of the damage
antioxidant in the right circumstances
can sometimes prevent this kind of
that occurs in muscles
damage. But its not that simple. What
many people dont understand is that
from lifting weights
oxidation and free radical production are
not only unavoidable but also that its
is caused by oxidation.
not desirable to shut it down completely
even if we could. Eating, breathing Vitamins C & E the body gets an outside source of
and exposure to the sun all cause the Probably because they are amongst antioxidants, it doesn't feel the need
formation of free radicals that cause the best-known antioxidants, vitamins to improve its own natural ability to
essential chemical reactions that drive C and E have the most research combat free radicals.
our metabolisms. Indeed, nitric oxide investigating their effects on exercise Two studies by Norwegian and
is a free radical that is required for and the evidence does not appear to US scientists reinforce this. They
blood vessels to dilate and is essential support large dosages. Researchers put subjects on a weight-training
for health, exercise, performance from Germany and Harvard University, programme and gave half of them
and hormone metabolism. Also, using US, gave subjects 1000mg of vitamin large dosages of vitamin C and E.
the wrong antioxidant in the wrong C and 400 IU of vitamin E daily for four They found muscle building activity
circumstances can actually increase weeks while they were lifting weights and some measures of strength were
oxidation by acting as a pro-oxidant and doing cardio five days a week. inferior in this group. However, other
and lead to damage. They found the vitamins seemed to studies have demonstrated improved
block multiple positive changes that clinical markers and shown trends
Antioxidants and exercise occur with exercise. Of most concern, in performance improvement by
Because of the large increase insulin function and the bodys anti- supplementing vitamin C. This effect
in metabolic activity and oxygen oxidant capacity didnt improve as was strongest in those who had the
use during exercise, free radical expected. This suggests that when lowest baseline blood levels of
production is increased exponentially.
Some evidence suggests that
even though the body reacts by
increasing its natural endogenous
(self produced) antioxidant activity,
intense exercise seems to overwhelm
the bodys ability to stabilise all of
the free radicals, leading to tissue
damage, reduced strength and DOMS
(delayed-onset muscle soreness).
This led to the theory that taking
antioxidants either regularly or before
exercise would decrease damage
and improve recovery and; therefore,
performance. But it actually depends
on several factors, so lets try and
nail down when antioxidants can
be helpful and when they arent.
Green tea
increases
performance
while decreasing
protein and fat
oxidation that
ISTOCKPHOTO
are associated
with damage
and disease.

ANTIOXIDANTS
vitamin C. Also, these vitamin E Green tea was shown to increase Conclusion
studies used alpha tocopherol and fat burning during exercise and Consuming high dosages of vitamin
not full-spectrum, natural cause fat loss and improved insulin C and alpha tocopherol vitamin E is
vitamin E (mixed tocopherols). sensitivity. Some confirmation of these probably not a good idea. Unless youre
results can be found in animal studies, a serious athlete used to high dosages,
Other vitamin and which demonstrated decreased stick to a moderate intake of 200 mg,
mineral antioxidants muscle damage, oxidation, and once or twice daily. The same applies to
Studies have shown beta carotene inflammation and improved recovery. vitamin E (alpha tocopherol), which you
supplementation is associated with The next most prominent non- probably shouldnt supplement at all.
increased cancer rates in smokers. vitamin/mineral antioxidant category Research on mixed tocopherols is not
A Finnish study showed that, in is berries. Much recent research available, but if you dont eat enough
combination with vitamin E, beta has focused on the benefits of these healthy fats in your diet, tocotrienols
carotene increased the incidence so-called superfoods. Results from or healthy fats are probably a good
of colds in exercising men. Studies studies on blueberries, grapes, cherries supplement choice. Ditch beta carotene
on selenium and zinc have failed to and pomegranates show decreases and just eat a variety of vegetables.
demonstrate any antioxidant-related in inflammation, various markers of Zinc and selenium are important
benefits in exercising subjects. oxidative damage and actual muscle minerals and most people who
damage. They also show protection exercise could benefit from
Green tea, berries against loss of muscle strength and supplementing with them but more
and chocolate function and/or more rapid recovery for general health than any exercises-
The other main classes of antioxidants of strength after resistance training. related benefits. Of all the antioxidants
that have been studied in relation to Strangely resveratrol, which is found considered here, the two big stars are
exercise are the polyphenols and other in grapes, blueberries and other green tea and berries. Green tea not
phytochemicals like flavonoids and berries if anything seems to reduce only has beneficial antioxidant effects
flavanols. The main sources of these the positive training effects of exercise. but also helps burn body fat and
molecules are green tea, berries and In one study, subjects on a high increase performance. Drink it often or
chocolate, all of which have been linked intensity interval training protocol take a green tea extract supplement.
to improved exercise performance. didnt obtain peak aerobic or muscle Blueberries, grapes and cherries
In the four best green tea studies power when given resveratrol (and/or their extracts) appear to be
I could find, daily intake of about compared to the placebo group. particularly good exercise antioxidants
500mg green tea polyphenols resulted Finally, the flavonol quercetin may but more research is needed before
in improvements in performance but have beneficial effects on exercise we can firmly crown any champions.
also decreases in markers of protein performance but it has no Finally, chocolate may help repair
and fat oxidation that are associated well-established effects as an muscle and increase the use of fat
with damage and disease. antioxidant. for fuel during exercise. It also has
the potential to increase exercise
capacity. So as you can see,
antioxidants are indeed complicated
and sometimes its not easy to spot
the good and bad guys but at least
now you have an up-to-the-minute
review of which may be beneficial,
no use or even harmful.
Results from
studies on cherries
show decreases in
inammation, various
markers of oxidative
damage, and actual
muscle damage.
ISTOCKPHOTO

Wed like to offer Muscle & Fitness readers a further 10% discount by entering the code: JesExtender.com.au/MFPromo
The
WEIGHT of
EXPECTATION
Aussie Olympic Games hopeful Simplice Ribouem
muscles in on the competition.
BY DAVID ROBSON
C
ameroonian asylum the number one training priority. Olympics, an event for which he is
seeker turned His weightlifting-specific workouts, currently training full-time.
Australian Olympic which seldom venture beyond four To witness Ribouem achieving
Games hopeful reps per set, are technique-focused his sporting dreams, with the hopes
Simplice Ribouem has and conducive only to maximising of his fellow Australians buoying
a condition that many a prospective lifting efficiency and brute strength. him on to success after success,
bodybuilding champion would give However, the former under-85kg- its hard to imagine the desperate
their left biceps to be encumbered class-lifter has failed to conquer circumstances that particularly
with. Yet is it a condition that nature and the muscle has kept early in his career fuelled his
is, for Ribouem, so serious that on coming. Following his 2010 insatiable drive to conquer the iron.
it has threatened to derail the Commonwealth Games triumph, I try not to remember my
exponential success the 33-year- Ribouem was assessed as being too childhood in Cameroon, says
old 2010 Commonwealth Games lean and muscular, as having the Ribouem. It was very, very
Gold Medallist has experienced kind of conditioning that can be hard. And for the athlete it was
since beginning his competitive draining and potentially injurious impossible to get the assistance
weightlifting career at age 17. when hoisting massive weights (a and the right foods to compete
I grow muscle too fast, says the weightlifters body needs a little at the top level in any sport. But
Victorian-based lifting machine. fat to pad the joints and provide I was always naturally strong,
I think this is probably genetic. additional energy). With five mentally and physically, and was
In three months, with the right percent body fat and a fast-twitch- determined to do well in all of
training, I can be bigger than fibre-packed bodybuilders physique my competitive disciplines.
most bodybuilders. But I must he was advised to de-shred. Now As a child, Ribouem excelled
avoid this. Too much muscle can competing at a softer, though no less in judo, soccer and boxing. He
cost you in weightlifting. For muscular 92kgs, Ribouem is poised dreamed of becoming an elite
Ribouem, strength, not muscle, is for a podium-finish at the 2016 Rio athlete in each. His mother,

PROFILE
the Melbourne Commonwealth up and go to training. You have to

Games, representing his African expect different results and seek
nation of Cameroon. different challenges in the gym.
Winning bronze, Ribouem made Always be willing to learn more
a decision that would forever and work smarter. To succeed in
change the trajectory of his this sport you need to have a goal
weightlifting rise. Knowing his at all times and you need to build
weightlifting career would be in confidence slowly. You cannot
doubt back in Cameroon due to the rush the process.
sporting infrastructure at the time, For Ribouem, weightlifting is
and feeling he would be wasting a unique challenge that he says
his undoubted potential should he differs widely from his former
return to his homeland, he decided sports. To overcome the imposing
to stay put. After receiving the challenge of a near-200kg bar
blessing of his Christian pastor Ribouem clean and jerked 196kg at
father and his coach, Ribouem the 2014 Glasgow Commonwealth
unable to speak a word of English Games he believes a lifter must
and without a cent to his name become a superhuman version
began a new life in Australia. His of his former self a beast. He
move, assisted by the Australian urges aspiring lifters not to make
Red Cross, was a fruitful one. A friends with the bar, but rather,
succession of victories including to treat it as an enemy to be ripped
Ribouem won silver at the 2014 two Australian National titles in from the ground and hoisted
Commonwealth Games in Glasgow.
2007 and 2009 led Ribouem to skyward in a frenzy of explosive
international success at the 2010 yet controlled energy.
Weight lifting is challenging
because you have to compete
IF YOU DONT LOVE WHAT not just against other people but
against the massive weight on the
YOU DO, YOU WONT HAVE bar and your own bodyweight, he
says. Your physical and mental
THE MOTIVATION TO WAKE performance on the day must also
be better than ever. There is a lot
UP AND GO TO TRAINING. of pressure. It is not like boxing
someone and putting them on the
however, had other ideas and urged Delhi Commonwealth Games, floor. It is you against the weight.
him to try a safer, less bloody sport. this time representing Australia. The weight wants to stick to the
His father suggested weightlifting. This fostered Olympic Games floor and you have to be mentally
When I first began weightlifting aspirations though he qualified and physically prepared to lift it.
[at age 12] I had a little body and was for the 2012 London Olympics, Besides steadily improving his
very skinny, says Ribouem. I could a snapped elbow forced him to own performance, Ribouem is
barely lift 20 kilos. So I focused on withdraw from this event. Now he passionate about helping other
bodybuilding for six months to build has his sights on Rio and feels that lifters become stronger. I really
my body up. Then I was really huge. nothing not even the genetics of a love to spend time at Dohertys
I went back to weightlifting and bodybuilder can stand in his way. Gym [in Melbourne] watching
was much stronger. people train and fixing their
By the time he placed third MAN OR BEAST? technique, he says. For example,
in his first event the African Ribouems love affair with the iron a lot of people are afraid to do
Championships at the age of has continued to grow with each proper squats with a bar. Instead,
17, Ribouem was addicted to the bone-crunching, earth-jarring they will lie down on the leg
feeling of strength and savoured workout. I love lifting weights and press. But they are only getting
each and every battle with the challenging myself in the gym with half the results this way. So I help
heavy bar. He continued training different exercises, he enthuses. them to achieve proper squatting
hard, and he started winning If you dont love what you do, you technique, and with deadlifts and
contests. In 2006 he contested wont have the motivation to wake other big lifts as well. Everybody

PROFILE
wants to be a powerlifter, or
whatever, but they dont have the
right technique and technique is
the key to everything.
ROAD TO NO. 1
To go from average to unstoppable
in the world of weightlifting
takes many sacrifices. Ribouem is
dedicated to becoming Australias
number one weightlifter and is
willing to do whatever it takes to
achieve this mission. He believes
that to become a champion takes
a multifaceted approach: mental,
physical and lifestyle factors
must all be addressed.
To get to the top level you have
to cut out so many things, says
the former refugee. You have
to be disciplined first of all with
food. You have to know exactly
what to put inside your body.
And you have to eliminate stress
from your life. Some people smoke
and drink but the top athletes
have to cut these things out.
I tried smoking once; the
first cigarette I put in my mouth
knocked me on the floor. I fell
down and was extremely dizzy. My
body was telling me, dont do that.
Ribouem believes the most
important determinant of his
success has been a willingness
to listen to his body at all times.
If your body is sore and stiff
you might need to take time off
training and get a massage. Injury
prevention is all-important. To be
100 percent you have to be healthy. best weightlifters. The heart- the muscular champ. In fact, his
For Ribouem, negativity of any wrenching decision to leave his biggest concern remains how to
kind is also completely banished. home country of Cameroon in control the muscle growth that
For me there is no I cant do this the manner that he did to begin has, in part, contributed to his
or that, he says. No, you have to a new life on foreign soil, guided meteoric success.
be positive. You have to remember by hopes of a better future for I must keep my reps down
you have been there before, that himself and his family, has gifted and control my protein intake,
you have lifted at the highest level Australia a sporting legend in the laughs the proud Australian.
and succeeded. making and a legitimate medal If I stopped weightlifting it
hope for the 2016 Rio Olympics. would be really easy for me to
LEGEND IN THE MAKING The weight of expectation must become a bodybuilder. I would
Reflecting on his remarkable be immense. Ribouem, however, consider being a bodybuilder
rise to weightlifting prominence, takes the pressure of competing but would probably freak out
Ribouem is extremely thankful at the highest level one lift at a because I would be lucky to find
to be classed among the worlds time. Nothing much seems to faze clothes big enough to fit.

THIS MONTH IN SUPPLEMENT NEWS
S
SUPP THIS
You can add
turmeric to food, but
to make sure youre
getting an
efficacious dose,
find a supp that
offers 500mg.
fitness enthusiasts: 1) Curcumin

may boost the anabolic effect
of insulin by increasing insulin
sensitivity and, 2) it may help
increase testosterone levels
by preventing Ts conversion
In praiseof
to DHT, which carries unwanted
side effects like gynaecomastia
and hair loss. Curcumin may also
protect testicular function and
turmeric
Add this powerful herb to your supp regimen.
may help reduce oestrogen levels.
GET GROWING
You can directly consume the
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BY ADAM GONZALEZ adding it to foods like ginger, and
BURWELL & BURWELL/GETTY IMAGES
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