Académique Documents
Professionnel Documents
Culture Documents
FOUNDATION
ARMAGEDDON TRAINING
DESTROY YOUR BACK TO BASICS
FOR A BIGGER
BI’S AND TRI’S CHEST
GET ON
THE BOX
THE BEST
PLYOMETRIC
WORKOUT
EVER
DANNY
MENTAL HESTER
CLASSIC
STRENGTH PHYSIQUE
HACK THE CHAMPION
MIND-MUSCLE
CONNECTION
AUSTRALIAN
PUBLICATION
SEPTEMBER 2016
AUST $9.95 Inc. GST
NZ $11.95 Inc. GST
VOLUME 23 No.8
BRINGING MAGAZINE
CONTENT TO LIFE.. EE DOWNLOAD YO
UR
FR APP NOW
www.insiteapp.com.au
CONTENTS FEATURES
September 2016 Volume 23 No. 8
36 Armageddon
Systematically attack your biceps
and triceps with unique arm
exercises from Axel Alvarez Jr.
44 Posedown
John Dickinson shares his seven lessons
from a life of competitive bodybuilding.
80
the ultimate plyometric workout,
guaranteed to push your limits.
96 Comp Shots
Check out these galleries from the
recent INBA Brisbane Classic.
96
4 / Australian Iron Man www.ironmanmag.com.au
IN-SITE
GET AWESOME
EXTRA CONTENT
IN 3 EASY STEPS...
1
Download the free In-Site app from...
This month’s In-Site content...
p. 40 Check out Axel Alvarez Jr’s
Classic Physique posing.
p. 52 Get better acquainted with Classic
2 p. 71
Physique champion Danny Hester.
Watch Mark Robinson at Arnold
Open app and select Classic Australia 2016.
Iron Man magazine channel. p. 102 Watch Brock O’Hurn’s Iron Man
Magazine cover shoot.
p. 114 Go behind the scenes at Courtney
3 King’s photo shoot.
FREE
APP NOW
BRINGING MAGAZINE
CONTENT TO LIFE..
www.insiteapp.com.au
www.ironmanmag.com.au Australian Iron Man \ 5
CONTENTS REGULARS
September 2016 Volume 23 No. 8
12 News and Views
New research, industry happenings,
announcements and more.
18 Train to Gain
Attack your delts, muscle research
and training tips from the experts.
26 Eat to Grow
Supplements for joint pain, how much we
should be eating, and nutrition news.
42 Gym Bag
The must-have items for your
18
gym bag this month.
60 Go Pro
The pros and cons of fitness technology.
76 88
74 Hybrid Training
How to squeeze those awkward
exercises into your training week.
76 Weekend Warriors
Four Aussie trainees share the
stories of their fitness journeys.
88 Twig to Big
What you need to know when
trying to build a bigger chest.
100 Anti-Aging
The truth about fatty acids.
ART
ART DIRECTOR Javie D’Souza
GRAPHIC DESIGNERS
James Steer, Adam Summers,
Diep Nguyen, Jonathan Rudolph
PHOTOGRAPHERS
PHOTOGRAPHY Binais Begovic, Michael Neveux, Charlie Suriano, Darren Burns,
Danny D’Mello, Diep Nguyen, Rob Czempinski
COVER PHOTO Sean Harley by Jamie Watling
ADVERTISING SALES
NATIONAL ADVERTISING MANAGER Janine Elen
janine@blitzmag.com.au
MARKETING
MARKETING & EVENTS MANAGER Robyn Newman
robyn@blitzmag.com.au
www.ironmanmag.com.au
Persistent consistency
This is the time of year when a lot of your meals and show up to map out
people start to get the winter blues. your plan for success.
The cold weather sets in and motivation Consistency begins in the mind, and
levels drop to the lowest they’ll be all it’s truly the place where your success is
year. It’s all too easy to press the snooze determined. It’s mind over matter when
button and go back to sleep rather than it comes to getting in the gym and
get up and hit the gym for an early- pounding it out day after day. It can be
morning session. You don’t want this to tough to develop a strong mental state
happen, but somehow it does. to stay the course, but after that, the
It’s important to be prepared for rest is easy.
days like these, to know they’re When it comes to fitness, slow and
HOW TO LIVE THE coming and have a plan in place for steady really does win the race. Fitness
bodybuilding lifestyle when they arrive. And although winter crazes will come and go, and fad diets
might be when it’s most prevalent, it will only see you crash and burn. But
THE LATEST can happen in any season. You never develop persistent consistency and the
DIET AND want to get into the habit of turning world is truly your oyster. There’s no
NUTRITION INFO SUPPLEMENT
TO GET YOU NEWS YOU down opportunities to make a change point taking shortcuts. It’s never worth
RIPPED CAN USE for the better. it in the end. What is worth it is sticking
Once you step into the gym, you’ve with it, staying consistent and being the
made it now — no sense in turning last person standing.
EXCLUSIVE
AUSTRALIAN COMPLETE back. Remember: the only workout you So don’t let the colder weather get the
MASS-BUILDING
MATERIAL: regret is the one you didn’t do. best of you. Summer will be here before
profiles, show WORKOUTS And when your plan involves getting you know it and you’ll have stuck to your
reports and more THAT WORK to the gym and training hard — and plan — with new gains to show for it.
doing it often — that consistency And hey, some days it’s OK to hit
MOTIVATIONAL PHOTOS actually becomes material. You can snooze. If you’ve earned it, you’ve
AND VIDEO CLIPS actually see the hard work in your earned it.
physique and in your strength numbers
Search for going up.
AUSTRALIAN IRON MAN MAGAZINE By following a plan and sticking to it,
you will develop persistent consistency.
After all, they say 80 per cent of life is
just showing up. So, show up to the
gym, show up when it’s time to prepare
SubscribeAndShop.com
millsoakley.com.au.
thelittleladywhocould.com.au.
ARNOLD’S PUMP
Arnold Schwarzenegger will be the producer of an eight-episode hour-long drama
called Pump, said to be loosely based on his Venice Beach exploits in the mid-’70s.
“I knew from our first brainstorming session that Pump would be a hit,” says Arnold.
“The ’70s were such a colourful, transformational time for me and for our entire country.
I look forward to bringing that colour to people’s living rooms with the fantastic deep
characters and the multi-layered storylines of Pump.”
Six of Arnold’s seven Mr. Olympia titles occurred in the ’70s, as did his breakout role
in the immortal Pumping Iron.
“I feel so passionate about this project,” Arnold said, “because today it’s easy to take
our gyms and culture of fitness for granted, but it all started with this wild group of
John Balik
bodybuilders as a tiny subculture in a little dungeon gym in Venice Beach. I can’t wait to
get to work with our great team.”
MACHINES
A-OK
Many resistance-training studies use
fixed-form exercises, often in the form of
seated resistance training machines, as
opposed to free-form exercises that require
free weights or cables. A new study on older
adults compared using a seated machine
and a standing cable system for resistance
training to see if one was better than the
other at promoting functional fitness. The
results showed that
both groups showed
significant fitness
improvements
but there was
no notable
difference
between the
Neveux
groups. The
researchers
FOUNTAIN OF YOUTH
concluded
that the
standing cable
training was not
They say fitness is the fountain only increased their muscular better than seated
Neveux
of youth — and new research strength, as you’d expect, but also machine training in
is bearing that out once again. experienced “robust increases improving the physical
A new study out of Sweden in several parameters related to performance of the subjects, but that both
were equally effective.
looked at the effect of short-term muscle aerobic capacity”. So not
Commenting on this study on Facebook,
resistance exercise on elderly only did the subjects’ strength strength and conditioning expert Brad
people. Researchers took a improve, their aerobic capacity Schoenfeld said, “The concept of ‘functional
group of elderly men and women did as well. In addition, three training’ has been improperly extrapolated
and assigned them to either a of the subjects were glucose by many fitness professionals, and this study
clearly shows that functional transfer exists
no-training group or a group that intolerant prior to the study
on a continuum. Moreover, it shows that
did eight weeks of resistance and the eight weeks of training combining modalities may have synergistic
training. After the training period, normalised the condition. It’s effects in optimising functional performance.”
the training group had not never too late to take up the iron! The study has been published in the
journal Experimental Gerontology.
IS PASTA GOOD
FOR YOU AFTER ALL? EDDIE MAKES HISTORY
English strongman Eddie Hall has become the first man to deadlift 500 kilograms,
While many people have accomplishing the incredible feat at the World Deadlift Championships, held as
forsaken pasta from their diets part of Europe’s Strongest Man, in Leeds, UK, in July.
in recent years, a new study has This world record deadlift smashed the
found its consumption is actually previous record, which Hall also set back in
associated with a reduced March of 465 kg. In fact, even that record
likelihood of both general and beat his own previous world record of 462 kg,
abdominal obesity. which occurred at the Arnold Classic Australia
Research conducted by the 2015, with Arnold Schwarzenegger personally
Department of Epidemiology, cheering him on.
The 500 kg effort took an obvious physical toll
IRCCS Neuromed Institute in (of
on Hall, who slumped to the ground and started
course!) Pozzilli, Italy, found that bleeding from the nose as the crowd wet wild.
consumption of pasta — contrary “That nearly killed me,” Hall told the Yorkshire
to what many think — is not Evening Post. “The pressure on my body was
associated with an increase in surreal. I passed out after. I had nosebleeds. It’s
body weight, rather the opposite. not healthy doing something like that. But I’ve
Their data shows that enjoying done it. I’m sure it will be in the history books
pasta, according to individuals’ for a very long time... It’s that great feeling, like
the first man on the moon, the first man to run a
Roland Balik
AWNBS EXPANDS
The Australian Women’s Natural Body Sculpting federation — the only all-female
natural federation in Australia — will hold its first Victorian competition this
coming September.
Originating in Queensland, the AWNBS has now made its move into New South
Wales and now Victoria, where it will hold its first event at The Thornbury Theatre
on September 4. The event will be a pre-qualifier where the top five will be invited
to compete at the national titles held in Queensland on October 9 to compete for
their World Natural Body Building Federation (WNBF) pro card.
The AWNBS offer a full range of event categories, from Bikini and Fitness
through to Figure and the various age groups, showcasing the all-natural, beautiful
women’s body sculpting.
Neveux
quarter squat, half squat and full squat,
and trained for 16 weeks in the given
range of motion. After measuring the
subjects’ strength, jump height and
sprint time, the researchers found that,
while all groups improved performance
HIGH FAT
in the athletic tests, the quarter squat GOOD FOR
actually “had the greatest transfer to
both outcomes”.
CARTILAGE
If you’ve had joint pain and
So don’t mock those people in the cartilage damage from heavy
Neveux
gym only quarter squatting. They might lifting, new research might be of
just be drilling for their sprints. interest to you.
A recent study published in the
Journal of Orthopaedic Research
conducted a mouse model of
cartilage repair and found a high-fat
$16,000
That’s the value of food donated by Aussie
supplement giant International Protein to
the not-for-profit Foodbank in Queensland.
Foodbank is a charity focused on hunger relief
that rescues surplus food and groceries from
farmers, manufacturers and retailers and
distributes it to children and adults in need.
THE ROCK’S
MUSCLE BEACH NATURALLY INSPIRED
Natural powerhouse the INBA
Not to be outdone by Arnold (see Wheelchair
page 12), Dwayne ‘The Rock’ division at the will be introducing the Physically
Johnson is getting in on the retro- Arnold Classic. Challenged division in the
bodybuilding action, announcing federation’s large and impressive
that he too will be producing a line-ups. As the name suggests, the
TV show about a golden era of new division will cater to those
the sport. Via Instagram, the Rock whose physical disability does not
posted that he’ll be developing deter their desire for competition.
Muscle Beach, a drama about This new category will first be
the Venice Beach bodybuilding featured in the INBA Melbourne
scene in the 1980s. “The ’80s
Natural Titles in April 2017.
was a crazy time in Venice Beach
with many lost souls. A very Watch this space or inba.com.au
crazy time,” Johnson said in the for more information.
caption. The former wrestler’s
show will air on the USA network. If you have a story for News & Views or the Vance Ang’le, email us at ironman@blitzmag.com.au
Hadi Khodabandehloo
IFBB National Finalist
YK Nutrition Systems Brand Ambassador
LOW
SUGER
CONTROL
WWW.YKNUTRITIONSYTEMS.COM.AU
Yash Kumar Mobile: 0418 788 688 Email: yash.ykns@gmail.com
Now available in sport supplement stores, ANOTHER WAY TO INCREASE YOUR PROTIEN
health food shops, local IGAs and Foodworks.
TRAIN TO GAIN
INCREASE YOUR MUSCLE, NOT YOUR GUT
the best approach is to do one full on each repetition. This is not only protocol I developed, specifically
workout and one mini-workout (a few important on presses, but laterals and designed to allow for continuous
days later) for the weak area. So, for upright rows as well. progress without plateaus. It’s a three-
example, if on Monday you train delts Cycle ‘shock’ techniques into week rotating cyclical system that
by themselves with 12-to-14 work your workouts: When dealing with a incorporates very different training
sets, you can then hit them again on lagging body part, you must occasionally methods (each week) to tap into all
Thursday, along with another body part, push it further than normal or provide the body’s growth mechanisms. The
but with only half the volume (six-to- for it a unique type of stimulus. If you ‘S’ stands for ‘shock’, and it is during
seven sets). have been reading my work over the these weeks that I throw convention
Control the negative: One of the last 15 years, in magazines and on out the window and attack the muscle
best ways to stimulate hypertrophy is by the internet, you may be aware of my in ways that literally force it to respond
slowing down the eccentric contraction P/R/S training system. This is a training by getting larger and stronger.
Photo: Binais Begovic, Model: Thomas Delauer
SHOCK THE SHOULDERS WORKOUT follow with a half press. Lower the weight yet again and
Exercise Sets Reps then push to the top. That is a single one-and-a-half rep.
Seated Bent-Over Dumbbell Lateral* 2 10–12
Seated Machine Shoulder Press ** 2 7–9 ***Partial Reps: This technique is great for filling the
Standing Dumbbell Side Lateral*** 2 10–12 delts with lactic acid, which produces a powerful growth-
Wide-Grip Cable Upright Row**** 2 7–9 stimulating burn. Once you have reached momentary
muscular failure (with a complete range of motion),
*Rest-Pause: With this intensity technique, you will choose a you will then continue performing partial reps until the
weight that will allow you to reach momentary muscular failure in point you can barely move the weight even an inch.
the prescribed rep range (10-to-12 in this case). At that point you
will take a 15-second rest and again go to failure with the same ****Drop Sets: This classic intensity technique has been
weight. Finally, you will take a 30-second rest and then push for around for decades but is still one of the best ways to ignite
as many reps as you can. That is one complete rest-pause set. hypertrophy in a lagging muscle group. Choose a weight that
has you reach momentary muscular failure in the prescribed rep
**One-and-a-Half Reps: This unique way of performing range (seven-to-nine reps in this case). Once you can no longer
your reps will most certainly shock the muscle! Begin by do a full-range repetition in strict form, immediately drop the
pressing to the top, then lower slowly to the bottom and weight by about 20-to-30 per cent and once again go to failure.
BODY WEIGHT
CARDIO
If you hate running but want to burn some calories through
high-intensity interval training, try a body weight circuit
instead. A recent study published in The Journal of Strength and
Conditioning examined the effect of two different high-intensity
cardio workouts on a group of very fit athletes. On one occasion,
the group ran on a treadmill for 20 minutes while maintaining 85
per cent of their max heart rate (a very intense pace). On another
occasion, they did the CrossFit workout known as Cindy, which
consists of performing as many rounds as possible of five pull-
ups, 10 push-ups and 15 air squats in 20 minutes. While both
workouts were matched for time and intensity, the body weight
circuit placed greater demands on the cardiovascular system
and represented a greater training stimulus.
DECONSTRUCTING
THE DUMBBELL
BENCH PRESS
The debate between the merits of the barbell bench press
and the dumbbell bench press has raged for years, with
the last word being something akin to, ‘If you can’t do
both, then find what works for you.’ However, one study
put an interesting spin on the conversation. Norwegian
scientists examined the differences in muscle recruitment
between the barbell, dumbbell and Smith machine bench
presses on 12 trained college-age subjects. The barbell
and dumbbells stimulated the pectorals and deltoids to
an almost equal degree, and more so than the Smith
machine. However, the dumbbells recruited far more
muscle fibres in the biceps than the barbell, but the
barbell elicited a stronger reaction in the triceps.
15 December 2014 Vol. 112 no. 12, 3219-3226 DOI: little bit helps.
10.1152/jn.00386.2014]
Neveux
genetics. And genetics enables more with
less, often enough.
Q: I want to increase my training cluster sets with traditional sets for ‘Optimal’ depends on what someone’s
volume but I don’t have heaps of squats. The subjects’ performance quantity of recovery is relative to their
time in my daily schedule to bang was measured in terms of power, time capacity to train, along with the individual
out set after set in the gym. What under tension, as well as blood levels of genetic ability to adapt. So maybe it’s not
can I do to up my volume without lactate, testosterone, growth hormone ‘optimal’, but if it fits your lifestyle and
spending hours in the gym? and cortisol. The results showed that your individual genetics are ‘good’, yes, it
A: Have you ever tried cluster sets? It cluster sets produced greater power and could definitely work.
might be one way to quickly and simply more reps overall, resulting in a greater
increase your training volume. total volume load. Cluster sets also put
With cluster sets, instead of less metabolic stress on subjects than
performing your reps continuously, you traditional sets, with a similar anabolic
briefly rest between groups of reps. For hormonal response. So give cluster sets
example, instead of doing 10 reps and a try to up your volume and see gains in
rest for two minutes and then do another no time.
10 reps, you do five reps, rest 30 seconds Reference:
Oliver, J.M., et al. (2015.) ‘Acute response to cluster sets in
and then another five reps. trained and untrained men.’ Eur J Appl Physiol. 2015 Jul 17.
A 2015 study actually compared [Epub ahead of print]
Neveux
and programming, and you’ll be on the road to success.
Q: What’s the minimum amount might want to go with your gut if you
of time for effective muscular want to hit your back that often.
recovery between lifts? In terms of rest time between
A: That all depends on the intensity sets, it’s a bit less clear. If your focus is
of the training, how your workouts strength, where high-percentage lifting
are structured, your own personal is the goal, two-to-five minutes between
recovery abilities as well as lifestyle sets is not unheard of. But if you’re
factors. (Do you get enough sleep? after hypertrophy, you’re looking at 30
How’s your nutrition? Are you seconds to two minutes (and, of course,
managing your stress levels?) Muscles some programs will require even less
generally recover fully after 48 hours if rest time).
your training intensity is moderate to Alexander Juan Antonio Cortes,
high (obviously it will be more or less personal trainer and physique coach
depending on intensity). The size of at Mountain Dog Diet, says, “My
the body part will also play a part. So professional recommendation is to rest
if you want to hit your biceps twice a as long as necessary in order to perform
week, doing it a couple of days apart the next set to the level of performance
would usually be fine, though you you desire.”
Neveux
www.ironmanmag.com.au
ON THE GRIND
References:
For general health eating patterns affect inflammation 1 Perrigue, M.M., et al. (2016.) ‘Higher Eating Frequency
8
Another recent study looked at meal independent of weight loss. Does Not Decrease Appetite in Healthy Adults.’ The Journal
of Nutrition. First published November 11, 2015, doi:
frequency and metabolic health, So, the research isn’t clear on 10.3945/jn.115.216978 J. Nutr. January 1, 2016, vol. 146 no.
specifically looking at biomarkers meal frequency’s benefits for body 1 59-64
2 Leidy, H.J., et al. (2011.) ‘The effects of consuming
for breast cancer risk but somewhat composition per se, but there are other frequent, higher protein meals on appetite and satiety
relevant here. Researchers found that valid reasons for meal frequency. From during weight loss in overweight/obese men.’ Obesity (Silver
Spring). 2011 Apr;19(4):818-24. doi: 10.1038/oby.2010.203.
an increase in meal frequency was a common sense viewpoint, eating Epub 2010 Sep 16.
3 Helms, E.R., et al. (2015.) ‘High-protein, low-fat, short-term
associated with lowered inflammation, more often may help you to feel full diet results in less stress and fatigue than moderate-
concluding “eating more frequently, and therefore you won’t pig out later, protein moderate-fat diet during weight loss in male
weightlifters: a pilot study.’ Int J Sport Nutr Exerc Metab.
reducing evening energy intake, and potentially leading to weight loss. This 2015 Apr;25(2):163-70. doi: 10.1123/ijsnem.2014-0056. Epub
fasting for longer nightly intervals is borne out in some of the research. 2014 Jul 14.
4 Corney, R.A., et al. ‘Immediate pre-meal water ingestion
may lower systemic inflammation and Also, from a digestive perspective, decreases voluntary food intake in lean young males.’
subsequently reduce breast cancer risk”. having smaller, more spaced-out meals European Journal of Nutrition. March 2016, Volume 55,
Issue 2, pp 815-819. First online: 18 April 2015
Lowering inflammation from your is probably easier on your gut than if 5 Alencar, M.K., et al. (2015.) ‘Increased meal frequency
nutrition is a net positive, whether you save up all your macros for one attenuates fat-free mass losses and some markers of health
status with a portion-controlled weight loss diet.’
or not it actually helps you lose end-of-day cheat-fest. (If nothing else, Nutr Res. 2015 May;35(5):375-83. doi: 10.1016/j.
weight. Inflammation is associated think of your poor bathroom.) nutres.2015.03.003. Epub 2015 Mar 17.
6 Schoenfeld, B.J., Aragon, A.A. and Krieger, J.W. (2015.)
with many diseases, including As part of a body composition ‘Effects of meal frequency on weight loss and body
composition: a meta-analysis.’
diabetes, cancer and cardiovascular strategy, maybe the ‘eat eight times a Nutr Rev. 2015 Feb;73(2):69-82. doi: 10.1093/nutrit/nuu017.
disease. And, of course, obesity day’ crowd have overstated their case, 7 Kulovitz, M.G., et al. (2014.) ‘Potential role of meal
frequency as a strategy for weight loss and health in
itself promotes inflammation in but in terms of overall health, having overweight or obese adults.’ Nutrition. 2014 Apr;30(4):386-
the body, so efforts to reduce body smaller meals with high protein levels 92. doi: 10.1016/j.nut.2013.08.009. Epub 2013 Nov 20.
8 Marinac, C.R., et al. (2015.) ‘Frequency and Circadian
weight will help in this respect. might be something to consider. Plus, a Timing of Eating May Influence Biomarkers of Inflammation
However, as noted by a 2014 nice little side point from looking at this and Insulin Resistance Associated with Breast Cancer
Risk.’ PLoS One. 2015 Aug 25;10(8):e0136240. doi: 10.1371/
review9, since weight loss may reduce research is that it confirms that protein journal.pone.0136240. eCollection 2015.
inflammation regardless of the helps with appetite control and satiety. 9 Mattson, M.P., et al (2014.) ‘Meal frequency and timing in
health and disease.’
method (meal frequency, intermittent Has the traditional bodybuilding Proc Natl Acad Sci U S A. 2014 Nov 25; 111(47):
16647–16653. Published online 2014 Nov 17. doi: 10.1073/
fasting, caloric deficit, etc.), further wisdom been busted or confirmed? pnas.1413965111 PMCID: PMC4250148
research is needed to determine if Neither. Medical Sciences
VEGETABLE
BEATS FRUIT
From childhood on, we are constantly
told to eat at least five servings of
fruits and vegetables a day. It turns out
you’ll be much better off if you make
all five of those servings vegetables.
A study published in the Journal of
Epidemiology & Community Health
followed the diet and life span of
65,226 British citizens. Those who ate
four pieces of fruit a day had a 14 per
cent lower mortality rate than those
who ate none. But Brits who ate three
portions of vegetables a day had a 32
per cent lower mortality rate than
those who ate no vegetables, which
SPICE
sugar and caloric content in fruit.
(Fruit juice had a nominal effect on
mortality.) Try to eat more vegetables
and choose low-calorie nutrient-dense
fruits such as blueberries, raspberries,
plums, grapefruit and cherries.
LIVE LONG,
SKIP SOFT
DRINKS
Most of us eat for our
physique, but wouldn’t it
be nice if the diet that helps
us get abs also helps us live
longer? It’s actually pretty
THINK ZINC close. Brand-new research
published in Nutrition
New research from the Technical University of Munich sheds light on the fact
that even a slight zinc deficiency has profound results, namely impaired digestion. Journal compared the diets
This is news because of how quickly it happens. A lack of zinc begins to hamper and DNA strands of 556
digestion after just one week of insufficient intake, which is far earlier than other people (the longer the strand,
symptoms of zinc deficiency appear. A more serious deficiency can lead to fatigue, the longer you have to live).
decreased testosterone levels, and a depressed immune system. Zinc intake is The greatest correlations
especially important for young healthy physique athletes because two ways the
body loses zinc is through sweat and ejaculation. Also, the main dietary sources
between healthy DNA and
of zinc are dark poultry meat, cheese, shellfish and nuts, which aren’t often on certain foods were with
the menu when filling 20 Tupperware containers on prep day. Make sure your seaweed, legumes, fish and
multivitamin contains zinc or try taking a night-time dose of ZMA. You can also nuts. A high-calorie diet
have your doctor check your zinc levels with a simple blood test. was inversely proportional
to a potential long life, and
specifically the consumption
of soft drinks had a very
Move over kale, acai, pomegranate negative effect on DNA
juice and coconut water: Beetroot length. Unfortunately, diet
juice is the latest bodybuilding drinks sweetened with non-
superfood. Unlike those others, caloric agents like aspartame
beetroot juice seems to have
had the same effect on DNA
relevancy to the gym and
might be the next big thing
as sugary sodas.
when it comes to pre-workout
supplements. British scientists
took a group of trained gym rats
and gave them either a couple
of ounces of beetroot juice or a
placebo before having them bench
press 60 per cent of their one-rep max
to exhaustion for three sets. The group
who consumed the beetroot juice was able
FEEL
to perform 20 per cent more reps than the
placebo group, a significant difference in
work output. The dose of beetroot juice
was standardised to 400 milligrams of
BEET
for athletes, as they have been shown to
convert into nitric oxide and enhance
exercise tolerance and performance.
SUGAR SQUELCHES
KEYS TO
RAPID TESTOSTERONE
WEIGHT
A recent study sponsored by the Italian gonadotropin-releasing hormone that
government and published in the was secreted, thus limiting testosterone
ARMageddon Workout
EXERCISE SETS REPS REST
Biceps
One-Arm Barbell Curls 3 6-8 90 seconds
Barbell Incline Curl Holds 2 holds 40-60 seconds 60 seconds
Kick-Up Dumbbell Curl Negatives 3 4-6 (each arm) 90 secondss
Supinated Dumbbell Farmer’s Walks 1 60 seconds zero
Superset with Flexed Arm Hang 1 To failure n/a
Triceps
Decline Close-Grip Bench Press 3 4-6 2 minutes
Bodyweight Triceps Extensions 2 8-12 90 seconds
Lying Triceps Extensions/
Close-Grip Bench Press* 3 10-16 total 90 seconds
Facing-Away Incline Cable Pushdowns 2 10-12
*Perform as an In-Set Superset, switching the exercise every rep.
60 seconds
AXEL
On the final set, go to failure on the Close-Grip Bench Press. ALVAREZ JR.
AGE: 26
LIVES: Orlando, FL, from
San Juan, Puerto Rico
One-Arm Barbell Curls
PROFESSION: USMC
SETUP: This exercise is going to veteran, certified personal
activate your biceps and forearms trainer, prep coach
by forcing you to curl the bar and
balance it in one hand at the same LIKES: Loyalty, spending time
time. This exercise will give you with family, travel, church,
massive growth stimulation right off going to the beach, movies,
the bat. Start with just the empty playing sports, competing in
Olympic bar, adding weight only if Classic Physique
you can perform at least eight reps DISLIKES: Dishonesty
with the bare bar. If you need to
use a lighter weight, you can use an FAVORITE CLEAN MEAL:
EZ-bar. Steak and red skin potatoes
EXECUTE: Start by gripping the bar
FAVORITE CHEAT MEAL:
in the center with one hand so that
Pizza, burgers, Puerto Rican food
it’s well-balanced in that hand. Curl
the weight up, focusing on squeezing LISTENS TO: Reggaeton,
the bicep hard. Because the bar is salsa, bachata, hip-hop
so long, balancing the bar will place
tremendous stabilising demands SPONSOR: MuscleSport
on the bicep and forearm while the International
muscle is also flexing the elbow. FACEBOOK:
axeljr23
INSTAGRAM:
@axel_alvarezjr
Supinated Dumbbell Farmer’s Walk flexed arm hang Superset: Supinated Dumbbell
Farmer’s Walks and Flexed Arm Hang
SETUP: The first exercise of this superset hits the biceps
hard with absolutely no curling involved. Grab a pair of
heavy dumbbells — this should be a weight you’d normally
use for heavy curls (though lighter than what was used for
the previous exercise) — and hold them beside your hips
with palms forward. That supinated position is key, as that is
what puts the resistance on the biceps.
EXECUTE: Walk for 40-to-60 seconds or more. Every step
you take places constant tension directly on the biceps,
putting them under heavy resistance for far longer than
you’d normally be able to bear during a set of curls. For the
second part of the superset, finish your walk in front of the
chin-up bar. Jump up into the top of the chin-up and hold
in a flexed arm hang position, squeezing the biceps hard for
as long as you can, then fight the negative all the way down.
SCAN WITH
YOUR IN-SITE
APP TO CHECK
OUT AXEL
ALVAREZ
JR’S CLASSIC
PHYSIQUE
POSING. B
A
Body weight Triceps Extensions
SETUP: To really develop the long head of the triceps
(the biggest head that makes up a substantial portion
of the mass of the triceps), you need to work with
your arms in an overhead position. This exercise puts a
massive stretch on the triceps in that overhead position
and only requires your body weight.
You’ll need a bar set about two to three feet off the
ground (a Smith machine bar or an Olympic bar set on
the rails in the power rack work well). Set your hands on
top of the bar with a false grip (thumbs on the same side
as fingers). Set your feet about three-to-four feet away
from the bar.
To maximise the stretch on the triceps, once you
have your hands set on the bar, externally rotate your
B shoulders. This means rotating your arms so that the
insides of your elbows are facing up. This prevents your
elbows from flaring out to the sides during the exercise
and reducing the stretch.
EXECUTE: Keeping your body stiff and slightly bent at the
waist, bend only at the elbows and lower your head under
the bar. Hold that stretch position for a few seconds, then
extend back up. You can adjust the difficulty by moving
your feet closer in, which will make it easier, or further
away, which will make it harder. Moving the bar up also
makes it easier, while lowering the bar makes it harder.
C D
In-Set Superset: Lying Triceps Extensions and Close-Grip Bench Press
SETUP: This is a combination exercise using a method EXECUTE: Select a weight you can get at least 10-to- Since the extension is the weaker exercise, end the
I call ‘In-Set Supersets.’ For this combo, you’ll alternate 12 reps with on the extension. Lower the weight to your set once you get near failure on the extension. Once
reps of lying triceps extensions and close-grip bench forehead, then extend back up. Don’t let your elbows you can’t do any more extensions on the last set, rep
presses. The two exercises share the same top position, flare out to the sides. Once you’re back in the top out with as many presses as you can. It’s a stronger
making it very easy and natural to switch between them. position, lower the weight to your chest in a close-grip exercise and will allow you to get a few more reps with
(You’ll use the same EZ-bar for both exercises.) bench press, then press back up. After that, return back the same weight.
into the extension. Repeat these alternating reps for
five-to-eight reps on each exercise (10-to-16 total).
A B
Facing-Away Incline Cable Pushdowns
SETUP: To finish off your triceps, this final exercise into your sides through the entire push. Hold the
is going to put a massive peak contraction on them. contracted position and squeeze the triceps hard
Attach a straight handle to a high pulley and set an for several seconds at the bottom of each rep. Your CONNECT WITH US
incline bench facing away from the pulley. triceps will get no break and will be under constant ausironmanmag ausironman
EXECUTE: Reach back up and bring the bar to the tension for the entire exercise. As well, the facing-
top position of a pushdown, with your elbows fully away position forces your body down onto the bench, ausironman ausironmanmag
flexed. Extend your arms and push down until the so there is no cheating via body movement, which can Australian Iron Man Magazine
bar contacts your thighs. Keep your elbows tucked be a tendency with the standing pushdown.
GYM BAG
Put these products on your Father’s Day wish list this year.
Blaax SmartCups
Bondi Tan Watch How cool are these? The reusable, eco-friendly and spill resistant SmartCups are
embedded with a smart chip that allows you to pay for your coffee (or whatever)
The unique style of Blaax-designed by tapping the lid against a sensor at participating cafes and restaurants. They also
watches and accessories are that connect to the CafePay app for those of us with many loyalty cards to juggle.
they are made for all styles, tastes
and occasions. With their simple RRP: $39.95
and contemporary fashion, they add For more info, see frankgreen.com.au
life to the most formal outfits and
easily accentuate the simplest of
streetwear. This simplistic Bondi Tan
timepiece features a sandblasted
Jes Extender
Jes Extender is the must-have product for men who
matte black stainless steel casing train hard to get the most of their physiques. Giving
and white minimalist markings a whole new meaning to ‘total body workout’, it’s the
and hands. Complimented with a only Australian-certified and proven product that
durable tan genuine leather strap. will increase the length and girth of your third leg.
For more info, see blaax.com.au Jes
Je Extender uses the scientific principle of applied
RRP: $169 tr
traction, which uses the human body’s capability
to adapt and grow under regulated tension. The
method
m of traction has extensively been used in
the
th medical community for decades in areas such
as physiotherapy, orthopedics, surgery and
a with
techniques
te and devices to help bones lengthen, grow and straighten. All results are
safe
sa and permanent. Promo sale now on, for more info see page 115.
RRRP: $699.95
Bodybuilder’s Bible
Part 3: Total Legs and Back
The back and legs are considered the strongest
and most resilient body parts, and the best leg
workouts also stimulate the back muscles —
and vice versa. But these are often the most
neglected body parts, are often the most poorly
trained body parts by way of technique and
approach, and they can be the most dangerous
workouts if not done correctly. So we at Iron
Man figured, while we have your attention on
one, we better get you educated on both.
We’ve compiled some of the best articles
on stimulating the lats, traps, quads, hams,
gastrocnemius, soleus — every muscle
that falls in these areas. And if you follow
our lead, you’ll be hitting them hard and
sparking new growth in no time.
Available now through www.subscribeandshop.com
PocJox Tights
PocJox is the next generation of
men’s active compression underwear.
The game-changing range of shorts Like Zen Magnesium Oil
and compression tights deliver a Spray some of this pre- and post-workout on sore muscles
technically advanced compression for a quick, efficient absorption of magnesium through the
fabric to improve performance in the skin. It aids in muscle recovery, relieves cramping and can
gym or on a run. They provide ultimate be used for relieving back, neck and shoulder pain, and
support, durability and comfort during headaches. Magnesium transports more than 350 enzymes
any type of exercise while delivering a and minerals to every cell of the body, in addition to helping
sweat-resistant pocket system. PocJox balance calcium, transport vitamin D and activate B12.
is compatible with iPhone 4, 5, 6, 6+ Plus, this spray is absorbed quicker than tablets.
and other devices of equivalent size. RRP: $32.00 (250ml)
For more information, visit For more info, see likezen.com.au
www.pocjox.com
44 / Australian
A li Iron
I Man
M n www.ironmanmag
www i .com.au
7 life lessons I’ve learnt
from competitive bodybuilding
By Josh Dickinson
I
f you asked someone outside the loop to define a
bodybuilding competition, a typical response would be
‘big stage, fake tan and flexing biceps’. But as athletes,
we know there is so much more to it.
There is so much more to be gained from being a
competitive athlete, where you will not only grow your
physique but, quite possibly, grow to become a bigger person.
I know for me, personally, I wouldn’t be the person I am
today if I didn’t take the plunge back in 2001.
For myself, being a competitor has opened up a major
can of whoop-ass on my life — all for the right reasons!
I honestly believe that my life’s direction has been
influenced by taking some of the important lessons I’ve
acquired on stage and continued with off the stage.
1. It’s not
about plastic
trophies
Competition is never about the
actual trophies. To subjectively put
a price on your self-worth via a $10
piece of plastic? Please.
Competition means many things
to many different people. And
the most successful competitors
I know focus on what the trophy
represents rather than what it
actually is. The trophy is the
representation of the journey, the
pain, sacrifice and success from
setting your goal to its achievement.
We all want to be winners. But
at the end of the day, if you don’t
come first, it’s not a big deal. It still
doesn’t change the fact that you
faced your challenges head-on and
made it to the stage.
Diep Nguyen
Competition is
about more than the
Lesson learned: immediate rewards.
There is nothing wrong with
striving to be the best version
Set a goal outside
of yourself as possible. your comfort zone.
only competing against so we should spend more time focusing on what we can control —
yourself and nobody else. and less time on what we cannot.
to simply ignore while focused on just an outcome. The competition isn’t only
a one-day event. Rather, every day you succeed is a daily competition won.
5. You learn
resilience and
tenacity
Let’s face it, no matter how you prep, the
journey is going to be challenging at best.
Know that you are going to face many
obstacles and tough times along the way.
You are going to question whether you’re
good enough; you are going to question the
purpose of it all. But as the saying goes, tough
times build tough people.
Through your prep you are going to build
incredible resilience and tenacity. The
enhanced capacity to recover quickly from
difficult tasks — things that would be an
insurmountable roadblock — will seem to be Competing gives you
much more easily navigated when you have an a personal challenge
like no other.
impending goal.
And it is very common for this quality of
being very determined to carry over into other
aspects of your life. All of a sudden, the never-
ending demands from outside influences
seem more manageable and you become more
efficient at getting more done.
Time is no object
for Kevin Levrone.
Lesson learned: If you want something, go for it! You will never
Diep Nguyen
regret stretching your comfort zone and giving it a go. You will only ever
regret missing your opportunity.
7. Express
Bodybuilding has a tight-knit
community of supporters.
gratitude
and give back
When you go to a show, what do you
see? I’m there to watch the awesome
competitors for one, but what else
do you see? You will notice a tight-
knit community of people focused
on ‘giving back’. From the back stage
helpers, the judges, the door staff and
everyone else involved with running
the show, you will find they are there
because they want to give back.
They are there supporting the
athletes and creating opportunities
for the next wave of people coming
into the sport, for those athletes who
work up the courage to get on stage
and compete.
And that is really cool! You will
find there is a certain camaraderie
that extends way past the stage and
into everyday life. You will witness
that those giving their time at
the show also give their time and
knowledge to people every other day,
be that in the gym, online or any other
opportunity they may have.
Danny D’Mello
“I LIKE BEING
IN SHAPE,
ESPECIALLY AT
MY AGE. IT’S MY
BUSINESS CARD.”
LONNIE TEPER: Before we get into bought some diving shorts from a sports LT: Your dinner has arrived: steak
the Classic Physique, where are store last year — bigger than Speedos, and a yam, just water to drink. I’ve
you living these days? Still dividing a bit wider and looked, as I said, like the never seen you in bad shape since
time between Ventura and Venice? old-school trunks. I actually guest-posed the first time I saw you at the 1992
DANNY HESTER: Not so much. I in those trunks at the 2015 NPC West USA, 26 years ago.
have a house in Newport Beach and just Coast Classic. DH: Pretty much. I like being in shape,
rented a place in Sherman Oaks. I like the I didn’t break any rules. The criterion especially at my age. It’s my business
Valley, it’s centrally located, and my wife’s talked about the length, but not how card. There’s plenty of time to get out of
a singer, so it’s a good place for her to be as short they could be. There were some shape when you get older [smiles].
well. Monique is also a great cook — she’s complaints, but some of the other guys
Italian — so she helps my nutrition! had their IFBB shorts tailored to look LT: Your face has barely aged over the
similar to mine. Jim [Manion] saw the years as well. What’s in the water?
LT: About the Classic Physique trunks I wore in a photo shoot, sent me DH: Actually, I do drink a lot of water, so
division. Suggestions? a letter telling me about some of the much in fact that I’m constantly having
DH: Change the trunks. The rules for concerns, and asked me not to wear the to go to the bathroom. I go so often people
the trunks were vague to me, and I same trunks again. Jim cares about the think I have a prostate problem. I checked
thought the old-school posing trunks athletes and was kind enough to send — I don’t [laughs]! I try to keep my stress
were allowed. The trunks had to be black me some official IFBB trunks to use at levels low as well; I laugh at silly things,
with no company logo on the material. I Dexter’s contest. even at myself. Stress ages you.
“I REALLY
DON’T HAVE A
SET PROGRAM,
I TRAIN WHAT
I THINK IS
NECESSARY
AT THAT TIME.”
DH: I don’t take time off like a lot of impingement, by going too heavy, for DH: I try to train every day, but, as I
them do. I try to stay in good shape example, I will take that day off and said, I will miss days here and there if
— photo shoot shape — all year round. double up on the body part I missed something comes up that becomes my
I’m unconventional compared to when I feel better. There are days day or days off. Then I’ll try to make it
most competitors in that I don’t count when I miss the gym due to business up with two, sometimes three, workouts
calories, fats, protein or carbs. I do keep obligations, so I’ll make it up. I’m going on the same body part on the same day.
my carbs low as much as possible. I have to hit arms three times today. I really don’t have a set program, I train
to have more protein than carbs. what I think is necessary at that time.
LT: Do you do less cardio now that I guess saying I hit a body part every
LT: Does being 47 have as much to you weigh less? five days would be accurate most of the
do with training lighter these days DH: I probably do more cardio. Prior to time, but nothing is set in stone when I
as your lower weight limit? a contest, I do the treadmill at medium go to the gym.
DH: Yes, it does. I have to be more speed at a 30 per cent incline an hour
careful about preventing injuries. a day, five days a week. It really hits my LT: Okay, then what is your
However, forced to not go over 170 glutes, hams, and calves as well. favourite exercise for each body
gives me the chance to concentrate on part?
improving certain areas of my body LT: What is your workout schedule DH: Legs: single leg press, knees
without risking injury. If I do feel an like these days? outward. Hams: seated leg curls. Calves:
calf raises off of leg press. Biceps: successful people seem to gravitate DH: First off, I want to thank Binais
hammer curls and triceps, triple towards me. I love animals, as you know, for being so supportive of me through
overhead cable extensions. Rear delts and when I lost Elvis, my mini-Doberman his magazine. The shoot took place
and shoulders: reverse peck deck. Chest: pinscher, a year to the day from my early morning in Manhattan Beach
dips leaning in. Abs: seated leg lifts, feet Classic Physique victory, I felt like I’d lost [California]. I like shooting with
together knees apart. Abs and obliques: a son since I don’t have any children. Iron Man because Binais is a good
twists, 35 reps. photographer, knows what he wants,
LT: Sounds like you have a heart that and is fast. He lets me try different
LT: Most people don’t know of matches the size of your muscles. ideas that I feel comfortable doing. We
your impressive, varied background: Does that mean you won’t mind were done in three hours, while most
Registered nurse, where you where you place at the Olympia? other photographers would take all day.
worked in a state mental institution; DH: No way! That contest is mine to I didn’t even eat or get a pump — he
correctional officer in the state lose! I have the symmetry to win if I wanted me to look relaxed and enjoy the
prison system; entrepreneur, come in the way I’m capable of. I’m only process. The weather and water were
creating G Flex [a portable complete 170 pounds, but I look bigger because warm. Bodybuilding in sunny Southern
body workout system] among of having small joints. When I saw California is a great combination!
other projects; celebrity trainer; and the photos of my shoot with Binais,
former gym owner. Anything else I thought I looked about 185 to 190 LT: Any advice for up-and-coming
you’d like to share? pounds (84–86 kg). I’m very confident competitors?
DH: I come from a large family, with I’m going to win it. DH: Be patient. Enjoy the journey and
three brothers and two sisters. I don’t don’t worry about your placings in
like bullies. If you’re mean, I gravitate LT: Speaking of that shoot with contests. Your time will come, just like
towards the underdog. For some reason, Binais, how was it? mine did.
RRP: $33.95
GO PRO
Taking Tech Stock By Thomas DeLauer
Relying on fitness technology can make your training better, but it can also make it worse.
STEP-UP S
BOX
This is the perfect warm-up to activate the power
muscles of your legs as well as get the heart rate up
into an immediate fat-burning phase. Step-ups switch
on your glutes, quads, hamstrings and calf muscles,
and the repetitive motion of stepping up and down
with increased speed and precision will increase
your heart rate for the exercises to follow. Lead with
the same leg for the first minute and then swap to the
alternate leg for the second minute.
OX JUMPS
B
This is the movement that I believe to be the
optimal definition of a plyometric exercise.
The box jump forces the body to go from a
state of inertia to rapid velocity and back again
within two seconds. It challenges the norms of
training tempo and brings together physics of
force. It has the potential to elevate heart rates
to near maximal capacity (roughly 220 minus
your age) within just a few repetitions, as well
as testing your fitness in terms of recovery
speed: the time it takes your heart rate to
return to a normal resting state.
In addition to all these physiological
attributes, the cognitive activation is perhaps
the greatest asset of the box jump. What
do I mean by this? Firstly, the amount of
brain power required to literally get over
(or ‘on top of’) the hurdle that stands in
front of you triggers your inner fears and
self-doubts, questions your ability and thus
challenges your mind as much as it does your
physiological power.
I remember not long ago getting ahead
of myself and progressing to a jump height
that I was not quite ready for. In this case, I
felt my mind got ahead of my physiological
capabilities and attempted a ‘wall jump’. I
believed I could do it but, in fact, I neglected to
respect the inherent danger.
Of course, I landed the first couple, which
only eases the danger aspect more and
increases self-confidence, but it wasn’t long
before I became complacent and missed the
landing ever so slightly, causing a gashing
wound to my shin. So, danger is inherent in
this exercise and I recommend beginning with
a box height you are confident with, learn your
capabilities and then naturally progress to
your optimal skill level.
Technique begins from the slow squat
required before the launch or jump. This is
elastic tension, like an arrow being pulled back
by the bow. Aim to jump at a height of at least
30 cm above the target to allow yourself to
then come down to a landing in the centre of
the box, as opposed to just reaching the target
with your toes on the edge.
The more advanced you get, the quieter the
landings will become as well. You’ll start to
absorb the pressure through your legs with a
semi-squat as your feet land softly on the box.
KN EE -U P
D OM INAL
AB E
V E
RE HESR S
CRUNC
A very well-suited exercise for a box, knee-ups target the lower abdominals
when performed correctly. I believe it’s vital to maintain a slow, controlled
tempo on these — in fact, that goes for all ab exercises. Rather than counting
the reps to see how many you can do, you are far better off training your abs
to a set timer, like in this instance for two minutes. The actual number of reps
is not important compared to the quality, which usually relies on you slowing
down and facilitating a mind-muscle activation.
Sit right on the front edge of the box and lean diagonally back on your
hands. Extend your legs diagonally downwards until your heels almost reach
the ground, pause and then return your knees towards your chest. Maintain a
stiff upper body, meaning you should not be crunching forwards; rather, try to
keep leaning diagonally backwards for a greater lower abdominal stimulation.
www.ironmanmag.com.au
EPS DIPS
TRIC
Triceps dips off a heavy box are as good a triceps exercise as
any. Each of the three triceps heads are worked in addition to
the chest’s major and minor pec muscles. Maintain strict form,
where your hands are placed on the edge of the box behind
you at shoulder-width apart. As you dip, keep your arms
narrow with your elbows going directly backwards rather than
outwards. I recommend keeping your butt and back close to
the box and pushing up in a diagonal direction back towards
the box for an extra squeeze through the triceps and chest.
EP S
for this box routine
IC
B HER
Being an accredited dietitian, I
enforce the importance of correct
nutrition, especially around training,
FINIS
to actually reap the rewards you
deserve from the all the hard work
put into your sessions. Nutrition is
the key to your physical results and
this fact is exaggerated by the choices
you make pre, during and post your
training sessions.
The pre-training meal is to provide
yourself with the correct type of
energy to, firstly, lift your performance
effort and then secondly to sustain
that effort throughout the entire
workout. This largely revolves around
the type and quantity of carbohydrates
you choose: a combination of fast-
acting (high GI), simple sugars for
the initial burst in effort levels, as
well as slow-acting (low GI) complex
carbohydrates for longer-lasting
energy, whereby glucose is transferred
into glycogen, stored in the muscles
and liver, ready for use once the simple
blood sugars have been depleted.
During this high-intensity box
routine session, I highly recommend
the use of branch chain amino acids
for a potent dose of pure ‘muscle
food’. BCAAs are a combination of
three essential amino acids — leucine,
isoleucine and valine — which together
make up one third of muscle mass.
These are quickly digested into muscle
fibres to delay the onset of fatigue
by way of buffering lactic acid, thus
improving strength and stamina.
Immediately after training,
your nutritional priority
should be protein intake.
Protein is, of course, necessary for
muscle recovery, growth and definition
but the timing is important as groups
of muscle fibres split apart and
individually undergo micro-tearing
during a workout of this intensity and
require ‘protein filling’ within 20 to 30
minutes, while that ‘muscle pump’ is
still present. Thus, the protein is acting
like a glue to patch the fibres back
together; the collective group of fibres
You don’t require the box for this, but since it is really the only individual making up a muscle is made larger with
body part you have not trained yet in this workout, I found it ideal to finish the presence of the glue-like protein.
with a quick biceps pump. Alternate arm dumbbell curls with a supinated The specific choice of protein
grip at full flexion to give the forearms and both bicep heads a complete is important at this time as well. I
working over for growth. Remember, form is everything here so do these would definitely recommend whey
in a slow and very controlled fashion with a complete mind-muscle protein isolate, as it is the purest of the
connection. Keep a vision in your mind of what you are trying to achieve! protein forms with the highest muscle
absorbability rate.
Certain muscles don’t fit neatly into a training week. Here’s how to make room for them.
You ever learn a great exercise but
then don’t know where it fits in your
routine? Take face-pulls, for example.
Are face-pulls saved for shoulder day?
Or because of its benefit to the bench
press, is that something deemed for
bench/chest day? And what day do
forearms fall on?
First, it’s important to acknowledge
that these secondary muscle group
movements are indeed worth doing.
Don’t pass on them just because the
don’t fit in the conventional five muscle
groups that most people target: legs,
chest, back, shoulders and arms. The
traps, forearms and neck extensors are
just as important to target as primary
muscle groups for both performance
and injury-preventative reasons.
Often, an athlete may have every
intention of targeting these muscles
but then fails to do so due to time or
energy. So how do we fit them in our
routine? There are a few practical ways
to do this.
First, you could dedicate a day of
the training week for secondary muscle
groups. Let’s say you’re on a Monday
through Friday training schedule — I
see benefits in placing this kind of
training day in the middle of the week
especially if you were planning on
Thursday being a compound movement
day, like deadlifts. Secondary muscle
Darren Burns
Darren Burns
W
ithin pop culture, the idea of So if we can’t hack muscular growth,
‘hacking’ is a popular one. what can we hack with training? The
The ability to do something in mind-muscle connection. Or more
less time and bypass the requisite work technically, neuromuscular innervation.
normally involved is very appealing. For many years, the mind-muscle
With muscular growth, however, connection, or MMC, was considered
there is no way to ‘hack’ your way to something of a myth. While the idea
greater gains. Even with hormonal of using ‘mind power’ to contract and
enhancement, it’s still a time-dependent control the muscles wasn’t an insane
process. That said, it is possible to idea, there wasn’t much clinical
effectivise your training, and the more evidence to support it. Over the last 20
effective your training is, the more years, though, there has been a major
consistent your results will be. expanse in neurophysiology. A greater
TRAPS
EXERCISE: MEADOWS SHRUGS
These are dumbbell shrugs with
the end of the dumbbells held just
slightly in front of your thighs.
On every rep, hold the peak
contraction a full four seconds
before lowering back down.
Why it works: Most people
never put much work into
actually contracting their
trapezius, especially their
upper traps. Shrugs are often
done fast with a jerky cadence.
When you have to hold a peak
contraction repeatedly, the
innervation happens quickly.
Coach’s notes: These are best
used in three to four sets of 15
reps. Perform with a full four-count
so each set is over 60 seconds long.
If you’ve never truly felt your traps
work or struggle to get them to
grow, these will do it. Credit goes
to bodybuilding innovator John
A B Meadows for being the originator.
A B
RHOMBOIDS/MID-BACK Why it works: Most rowing movements are done with some
degree of momentum. With the body inert against the bench,
however, it’s purely the rhomboids, lower traps and teres major
EXERCISE: CHEST-SUPPORTED DUMBBELL
and minor doing the work. There is no way to cheat this exercise
ROWS ON INCLINE BENCH
at all. For people who are used to heaving weight, this can be
Set a bench to between 30 and 45 degrees, and position your body
very humbling to do the first time. It’s also very joint friendly and
so your chest and torso are resting on the bench, and your head is suitable for any level of training, especially anyone whose low-back
over the top of the bench. Your feet should be braced against the health may be a concern.
floor. Assuming a neutral grip on the dumbbells, drive your elbows Coach’s notes: High reps work best for this exercise
behind your body. Hold each rep for a full two-count pause, then for creating a pump and prolonging the time under
lower the weight. If grip is an issue, use straps. tension. Complete two to three sets of 12 to 25 reps.
LATISSIMUS
DORSI
EXERCISE: SINGLE-ARM PULLDOWNS
Begin in a half-kneeling position. Your
working-side knee will be down (so if your
left arm is pulling, your left knee is down)
with your opposite foot planted. The handle
should be set higher than you can reach
so there is constant tension through the
movement. When pulling down, drive your
elbow tight to your waist. Do not allow
your shoulder to get too elevated when
releasing the weight back up. Your scapula
should stay depressed the entire time.
Why it works: By performing one side
at a time, and from the kneeling position,
all of the internal focus can go into the
working side lat and getting a full stretch
and contraction on every rep.
Coach’s notes: Perform two to three sets
of about 15 reps. The lats can take quite a
few reps before an MMC begins to develop,
so this is one movement you’ve got to
perform slowly and with control. Forcibly
contract your lat as hard as possible in the
fully contracted position, and slowly allow
your shoulder blade and lat to be stretched
on the eccentric portion of the rep.
TRICEPS
EXERCISE: TRICEPS
PUSHDOWNS WITH THREE-
SECOND NEGATIVE
Use a V-bar pushdown handle
as it allows for a comfortable
biomechanical position with the grip.
I also favour a more relaxed style of
keeping the elbows in front of the
body with a slight forward lean and
hips back. This allows for a greater
stretch, especially of the long head.
The concentric portion of the rep can
be performed on a natural tempo with
a peaked contraction at the lockout,
but the eccentric is done on a full
three-count.
Why it works: An issue with training
triceps is often feeling it more in
the ‘bone’ of the elbow versus the
belly of the muscle. People often
mistakenly focus on the sensation of
the joint versus feeling the muscle
work. Triceps movements also have
a tendency to be done sloppily, and
ask any older lifter about their elbow
health and they almost always advise
you to train lighter (and for the love of
god, don’t go heavy on skullcrushers).
Coach’s notes: Complete two to four
sets of eight to 15 reps. A controlled
eccentric can surprise the hell out
of people who are accustomed to
fast and furious reps. Remember,
quality reps beats quantity of reps.
@AusIronMan
#AUSIRONMANMAG
MIND- MUSCLE CONNECTION
A B C
BICEPS getting stronger at curling, so they cheat reps and then claim
they can curl the 50-pound (22.7 kg) dumbbells. If you can’t
feel the muscle working doing the exercise strict, you don’t
EXERCISE: DUMBBELL 21s
These are a classic, and they work. With a dumbbell in each hand, get to cheat it. And 21s absolutely force you to feel it.
curl the weight halfway up for seven reps using a supinated grip. Coach’s notes: Perform two to three sets of the 7-7-7
Then curl through the top half of the motion for seven reps. Finally, rep scheme with a moderate load. You may also use
curl the full range of motion for seven reps. a band instead of dumbbells, as the accommodating
Why it works: The number-one issue with training biceps resistance of the band creates active eccentric tension that
is most people simply rush their reps. They get caught up in further contributes to feeling the muscle working.
HAMSTRINGS
EXERCISE: PARTIAL-CONTRACTION
LYING LEG CURLS
In this movement, you will be using the
lying leg curl machine. Set the pad to right
above your ankles and select a moderately
challenging weight. Lying flat on the
pad, curl the weight all the way to the
contracted position. From there, perform
partial one-third range of motion reps. Aim
for 40 to 50 repetitions. Follow that with
eight to 15 full range of motion reps.
Why it works: Hamstrings are
notoriously difficult to feel. By performing
partial reps, the hamstring muscle is
forced to engage concentrically over and
over again, increasing neuromuscular
drive. The full range of motion reps
that follow strain the eccentric position
and allow the blood that has built up
to flood the length of the muscle.
Coach’s notes: This exercise has a
tendency to make the hamstrings cramp
up, but it is incredibly effective for creating
a mind-muscle connection from scratch.
GET
RIPPED
Delavier’s Core
Training Anatomy
is your guide for increasing
core strength, stability,
flexibility, and tone.
B
ABDOMINALS
EXERCISE: DEAD BUGS
Also known as a reverse plank, this movement is very simple. Your legs are lifted off the floor
until they are straight up above your hips and your upper torso is curled upwards as high as
possible. Your rectus abdominis is engaged from top to bottom, and this position is then held
isometrically as long as possible.
Why it works: The trend toward ‘functional’ training has largely neglected the most
basic function of the abdominal wall and muscle: flexing the torso forward. Focusing
on rotational movements or dynamic stabilisation is pointless if someone doesn’t
even possess the abdominal strength to sit up straight from lying down. A dead bug
requires a contraction from both the ‘upper’ and ‘lower’ sections of your abdominals.
Coach’s notes: For the dead bug, perform two to three sets of 30 to 60 seconds.
If you can hold it for longer than one minute, progressively lower your legs,
or load the movement by holding a weight with your hands. One variation
(seen here) is to perform slow and controlled reps by raising one arm and the
opposite knee. Hold for a three-count and then slowly alternate sides.
ORDER ONLINE AT
www.ironmanmag.com.au SUBSCRIBEANDSHOP.COM
TWIG TO BIG
Foundational Chest Training: Part 1 By Vince DelMonte
L C LOW CARB
L-I C LOW-IMPACT CARBS
HP
G F GLUTEN FREE
H F HIGH FIBRE LC
A N ALL NATURAL
HP GF
LC HF
L-I C A N
LC HF
Over the years the INBA Brisbane Classic Novice Class 1, First Timers, Physique Open
has unearthed many new stars who have Class 1 and then the big one: the Overall
gone on to win state and nationals titles. Physique. In the Bikini, Rachael Hoffmann
This year’s rendition was no different with was a standout with victories in the Bikini
Kylie Burnett taking out the Figure Under- 21, Novice Class 2, Open Class 2 and Overall.
57 kg class, Open Class 3 and Overall title Despite it being only her first year on
and Sheree Paltridge winning all four of stage, Belinda Keogh performed like a
her Figure classes, while Mel Cowling veteran, picking up wins in the Fitness
continued her impressive form in taking Model Novice, Fitness Open Class 2,
out the Figure International Open class. Sports Model Novice Class 2, Open Class 2
The battle for the Men’s Overall and earned Overall in both the Fitness and
came down to the more heavily muscled Sports Model categories, a feat that had not
Benjamin Pita against the conditioning previously been achieved.
and refined physique of Tevita As always, INBA national vice president
Foukimoana. After an energetic posedown, and Qld promoter Jason Woodforth and his
which had the audience screaming their team do a remarkable job in putting on an Ms. Bikini
support for both competitors, the judges’ event of this magnitude. It is a credit to all Overall
Rachael
nod went to Foukimoana. those involved. Hoffman.
Jay Acharya was another who made an For more information, see
impressive debut, winning the Mr. Physique www.inba.com.au.
Ms. Bikini
First Timers
Class 1
top 3.
Men’s
77.1 kg+
96 / Australian Iron Man top 3.
COMP SHOTS
Men’s
Physique
open Class
3 top 3.
INBA Angels.
Swimwear
Model Open
winner Caitlin
Whitehead.
Men’s
Masters
40+ top 3.
The right kind of fatty acids can help you fight age-related damage.
Do you often find yourself reminiscing
about those good old days of your 20s
and 30s? Everyone does this — not
because of the ‘grass is always greener’
phenomenon, but because there is hard
truth to the matter when it comes to
your physical prowess. You had your
mojo, your strength was peaking, PRs
were routinely shattered in the gym,
and you could train four to five times
a week without incident. But then life
got in the way, literally. And we’re not
talking about financial burdens, kids
or intolerable in-laws. We’re talking
about that dreaded disease by which,
IT COMES TO YOUR HAIR. Don’t take your hair for granted — you might not have it forever.
Stylin’
Whether you realise it or not, your
personal appearance is always
communicating information about
you. What is your appearance
saying about you? A big part of that
appearance is your hair, your styling
and your personal grooming. It’s the
first impression you make on people,
on employers and the world. So take
control of what you’re communicating,
because even if you don’t care, other
people do — and will judge you for
it. Besides, if you look good, you feel
good and your confidence will grow.
And that all starts right at the top —
with your hair.
Anyone who lived through the ’90s
probably remembers doing too much
with hair product, dyes, etc. I’m sure I’m
not the only one who stained his hair
with ‘temporary’ hair dye, only to have
the whole lot chopped off to get rid of
the damage.
Thankfully, these days we have more
choice than between the gloopy ‘wet
look’ gel and the foamy mousse you
borrowed from your sister. The key,
which we should have known back then,
is to style but not over-style your hair.
Many products on the market at
the moment are pastes and waxes
designed for that great matte look with
super-strong hold. They go on dry, so
you can even run it through your hair
without showering.
A classic look never goes out of
style, so for the discerning gentlemen,
there are also products designed for
a vintage feel, such as Dear Barber’s
new range of products, which features
shaping cream, pomade and a mattifier.
These are vintage and classic in style
but modern when it comes to appealing
Noel Daganta
Why the details of your gym membership contract are more important than you realise.
You are probably more likely to find a
Owners and members alike
unicorn than someone who has actually can get into trouble with
read their whole gym membership poor membership contracts.
contract. Most of us are pretty
distracted when we step into a new
gym. We are overcome with the urge to
hit the bench press, smash out some
biceps curls, or check out which areas
of the gym have the best lighting/mirror
combination (actually, that last one is
probably just me).
From the perspective of the gym
owner, membership contracts can be
an absolute lifesaver. They allow the
owners to effectively mitigate a range
of risks and to get the upper hand in
the event that things get ugly. However,
there are a number of absolutely
rubbish membership contracts floating
around in the market and, as a result,
a lot of businesses are falling on their
own sword by not having appropriate
Neveux
contracts in place.
Here are two hypothetical situations
to highlight the ways in which 2. Responsibility for personal property Hypothetical 2: You are
membership contracts are probably stored in lockers is placed solely on a member
more important than you realise. the member; You are a member of a gym. You signed
3. There are clear standards of a standard membership contract
Hypothetical 1: You own a gym behaviour set out for members, without properly reading it. You love
You own a gym. You walk in one which this injured member has your new gym with a passion for
morning to find one of your members probably breached by recklessly the first few weeks, and then all of a
running around screaming in pain deadlifting in a puddle of water; sudden you get told that it is getting re-
after he blew out his back doing 4. The inherent risks of exercises such located to a back alley on the other side
deadlifts. He finds a moment to yell at as deadlifts are clearly set out; and of town. Also, the free weights section
you and explain that it was your fault 5. That you have a proper suite of other will no longer be available at the new
because there was water on the floor, related protections. gym as it’s being replaced in its entirety
which caused him to slip (water in by cardio equipment.
a gym, who would’ve thought?). On In this scenario there is additional As the member, you would be wise
top of that, his wallet and fresh Zyzz complexity because any term in a gym to reflect on the conversations that
singlet were stolen from his locker by membership contract that is deemed you had immediately before signing
another member. to be ‘unfair’ or ‘excessive’ will not be up and to check the terms of the
As the gym owner, you will most enforceable. There has been some very membership contract. The promises
likely pray for some kind of divine lengthy commentary provided on what made immediately before entering
intervention that results in that is and what isn’t unfair, which lawyers into the contract are referred to in
member being wiped off the face of (like me) salivate over, but I’ll save that lawyer’s jargon as ‘representations’
the earth. If this doesn’t work, you for another day rather than putting you and they are particularly important
will probably nervously run straight to sleep right now. in situations such as these. If there
to your office and try to dig out the If the relevant membership contract was conveniently no mention of
membership contact. When you is up to scratch, then the gym will likely the impending relocation or the
eventually find it, you will hope that it continue business as usual without any transformation of the gym from a
was prepared correctly so that: major disruption. However, if this is not lifting paradise to a cardio-only health
1. Your liability for injury is limited to the case, the potential financial risks for club, then the gym owner would likely
the fullest extent permitted by law; the gym owner are massive. be in a bit of hot water. Alternatively,
1. Total fines of $35,000; penalty being imposed. While it is any success. A gym owner who buries
2. The company that operated the gym tempting to make claims in order to their head in the sand about their dodgy
was fined an additional $45,000; ‘close’ a sale, the stakes have never membership contracts is just as likely to
3. The owner was personally required been higher for gym owners in terms be successful as your neighbour down
to repay a total of $3,831.84 to of delivering on these promises. the road who is constantly talking about
members; and getting shredded abs, but demolishes a
4. A conviction was recorded against Closing thought meatlovers pizza for every meal.
his name. Membership contracts for gym owners
are like building a six-pack for gym Scott McKenzie is a lawyer who specialises in
This case serves as an important junkies. You know that you have to do the fitness industry.
reminder for business owners in the basics right if you are going to have
the fitness industry that burying
your head in the sand about legal CONNECT WITH US ausironmanmag ausironman ausironmanmag ausironman
requirements can result in a hefty
Bodybuilding versus functional fitness? Do a mix of both for gains in strength and power.
The methods of unconventional training
modalities have been popular in gyms
for quite some time now, especially
among MMA fighters. The chaotic
and unstable environment created by
unconventional training is what athletes
look for, so using those tools in their
training is important for preparation.
If you walk into my facility, you’ll see
that we tend to keep things simple.
We’ve found that our clients and
athletes see the best results when we
followed proven principles with some
creativity, rather than trying to reinvent
the wheel. If you have a purpose
in mind and program your training
accordingly, you will find that you don’t
need much to get the goals you desire.
I love barbell training and the
traditional modes of getting people
stronger. I think progressively overloading
your body through weights is still the
best way to see results. However, as a
supplement to conventional training, I find
unconventional methods have their place.
5 Rounds Of:
D1. Sandbag Bear-Hug Squats 30 seconds
D2. Tyre Flips 30 seconds
D3. Battle Ropes (rotate styles) 30 seconds
D4: 30-Second Rest
IF
there is such a thing as a prodigy in fitness, it’s Courtney
King. The Chicago native competed in her first bikini
competition when she was a junior in high school and
became the youngest Bikini Pro in history when she was awarded
her IFBB pro card at 18 years old. At 22, she is a seasoned
veteran, with more pro shows on her résumé than competitors 10
years older. Experience and wisdom plus the energy of youth is a
deadly competitive package, and King is determined to bring her
best-ever body to the Olympia stage in September.
King, however, is more than the sum of her exquisite body
parts. With the face of a Disney princess and the mouth of a
sailor, she is a charming study in contradictions. Soulful yet
hilariously irreverent and self-effacing, King is redefining the
image of fitness inspirator.
MC: You placed third at the 2015 Mr. MC: Why was your mental game off? MC: At this point, would it be boring
Olympia but then placed fifth at the CK: Mentally, well, me and Steve to date like a kindergarten teacher?
Arnold and Arnold Australia. Tell me [Cook] just broke up. We were together CK: No! I feel like it doesn’t matter. If
about that. for a year, so that was kind of hard. I you vibe with the person, it’s all good.
CK: I was pissed because I went down had never dated anyone in the fitness
from the O, but it’s okay. I wasn’t industry, and that was kind of a tough MC: Tell me about your training.
mentally in the zone. I’ll own it. I was break-up. But shit happens, life goes CK: I like HIIT-type circuit training in
going through the motions how to on, whatever. Mentally right now, I feel the morning, maybe a spin class. I don’t
prepare for a show. Mentally, if you are good. I’m getting on track. do any steady-state cardio. I weight train
not in it, even if you are doing all the in the afternoon five-to-six days a week.
physical work, your body is not going MC: Will you continue to date
to respond, and mine didn’t. I looked within the industry? MC: How do you organise
deec, but I didn’t look like I did for the CK: One hundred per cent no. I feel like your workouts?
O. I knew I wasn’t where I should be, so a lot of fitness-industry people are just CK: I go off how I feel. It isn’t like, ‘Monday
I was blessed to get fifth place. There all about ‘me, me, me.’ Life has to have is legs day.’ If I’m sore on Monday from
were some girls who placed lower that balance. Steve was very balanced, hiking or biking and I need another day to
than me who should have been higher. but he is a different being. I should say recover, I’ll wait a day. I listen to my body.
Straight up. that I won’t date a competitor. Sometimes I’ll do more high volume and
GOLD:
Jes Extender Gold is the Ultimate penis enlargement package
for Australian men and the most comprehensive in our range.
With 24K Gold coated parts, it’s handmade to precise
specifications ensuring the highest quality and best performance.
Includes a high quality mahogany storage case and 5 extra
components ensuring the most comfort and biggest results.
Suitable to wear while sleeping. Can increase your current size
up to 10 inches. Lifetime Australian warranty.
RRP:$699.95
Promo price:
$499.95
Free express post
•PENIS ENLARGEMENT
•CURVATURE CORRECTION Packages
•ERECTION QUALITY IMPROVEMENT start at just
Claim your extra 10% discount
Go to: JesExtender.com.au/IronManPromo
$249
JesExtender.com.au
FULLY GUARANTEED
All packages include our manufacturer’s full 6 month DOUBLE
money back guarantee. Jes Extender was first scientifically designed
and invented in 1994 by a world renowned medical company in
Denmark and is the only genuine penis enlargement product with
Australian health and safety approval (ARTG ID: 197042).
Jes Extender uses the body’s own natural ability to adapt and grow and triggers new growth with each minute it’s used. It can be worn under normal clothing, while doing light
activities, at work and in the privacy of your own home. Jes Extender can be used for; penis enlargement, curvature correction, erection quality improvement and peyronie’s treatment.
All packages include DVD instructions and friendly after sales support available 24/7 by text, phone or email. Suitable for men of all ages. Results can be seen when both flaccid and
erect. All results are safe and permanent.
AT THE MOVIES
Muscle Movie News By Clint Morris
THOR
Bad Robot’s reincarnated Star Trek franchise.
More so, they’ve announced that Chris
Hemsworth, who briefly played George Kirk
(James’s father) in the pre-credits sequence
leading into 2009’s Star Trek, will be back to star
ON THE
alongside onscreen son Chris Pine in the movie.
In the next instalment of the epic space
adventure, Pine’s Captain Kirk will cross paths
with a man he never had a chance to meet, but
whose legacy has haunted him since the day
ENTERPRISE he was born — his father.
The remaining cast of the Star Trek series —
including Simon Pegg and Zoe Saldana — is
expected to return.
money we are going to get the next • Many of the drugs and other non- mortal men were not designed
super body. Who’s right? drug preparations that bodybuilders to bear are absolutely known to
Neither of the two extremes are use to enhance anabolism often increase the nutritional needs
correct in my opinion, neither from cause a corresponding increase in of the bodybuilder beyond what
practical experience nor from the vitamin and mineral requirements. increased caloric intake can
scrutiny of the research literature. • Many of these same substances cause provide and still allow for the
In my opinion, the facts that tend to certain mineral and vitamin balances bodybuilder to maintain a body fat
support the notion that supplements are to skew, necessitating supplements. ratio that is low enough to justify
advisable for a fabulous bodybuilding • The very act of strenuous and walking around looking like a
physique are as follows: stressful training under loads that bodybuilder!
through ingrid@bodyconquest.com.au
– DAVE DRAPER
Mr. America and Mr. Universe
IF YOU’RE READY TO TAKE YOUR BODY TO THE NEXT LEVEL, TURN TO THE SCIENTIFICALLY
BASED AND MOST EFFECTIVE MUSCLE BUILDING PROGRAM AVAILABLE, BRAD SCHOENFELD’S
THE MAX MUSCLE PLAN. THE RESULTS WILL SPEAK FOR THEMSELVES.
S
TRY OUR UNIQUE HARDCORE CIRCUIT CONDITIONING CHALLENGE
C E to o an
M
OUR GUIDE TO
AMINO TRAIN LIKE
ACIDS
AND HOW TO
USE THEM ARNOLD
THE OAK’S UPPER
BODY SECRET
S
O STREN GTH USC LEE
G AND MUSC
B
BEST O WORL
OF BOTH S BODY
O DS: B WEIGH T TRAIN INGG FOR
K FOR YOU
: MAKE IT WOR
CLING SECRETS
TIPS
TO G E T
YOUR LEGS BRITISH INVASION BIG JOSH
LENARTOWICZ
QUADS
TO GROW
IFBB PR RYAN TERRY KING OF THE GYM,
LORD OF THE STAGE
5 TIPS
LOWE R ATTACKS THE OLYMPIA TO FIND THE PERFECT
TRAINING PARTNER
10 WAYS
FITNESS HELPS YOUR ON
UTIO
LLU
AUSTRALIAN
SEX LIFE THLETTEE
DE
AUGUST 2016
AUSTT $9.95 Inc. GST
PUBLICATION
N NZ $11.95 Inc. GST
P
A
5
VOLUME 23 No.7
E
S MOVES O
MO S FOR
www.ironmanmag.com.au UGE
A HUGE
CHESST
HARDER
IS BETT ER
YOU SHOULD
WHY
CHOOSE THE MORE
DIFFICULT EXERCISE
O
AUSTRALIAN
E
N
PUBLICATION
JULY 2016
AUST $9.95 Inc. GST
NZ $11.95 Inc. GST
G AND
NGTH
CK
TTACK
VOLUME 23 No.6
VOLUME 23 No.5
AUSTRALIAN
www.ironmanmag.com.au
+ 5-STAR PHYSIQUE: DANIEL FLETTCHER N
PUBLICATION
$0 with a 12-issue
w 2
subscription**
subscribeandshop.com/ironman
SCAN PAGE
For credit card orders, call Subscribe online... WITH YOUR
IN-SITE APP TO
*Offer open until 21st September 2016 or while stocks last and available within Australia only. Offer of free Hair Box styling
Créte only available with a 12-issue subscription. Maximum savings off the 12-issue subscription price and off the newsstand
price. Please see www.blitzpublications.com.au/privacy-policy for our privacy policy. RRP of a Hair Box Styling Créte $34.95 IM 23#8 CRÉTE
WET ’N’ WILD
How did you come to be in The people I have met and continue to meet
the calendar? all the time, and the opportunities I have
I shot with Charlie about four weeks been given because of the fitness world.
prior to one of my shows.
Tell us about your diet or nutrition plan.
Where do you hail from? Be as detailed as you like.
Perth, but born in Proserpine, My coach is Summer Bernard; she
far north Queensland. is incredible. Currently, I am just on a
lifestyle plan, which is quite flexible but
What’s the most interesting thing that I still monitor calories and macros.
has happened to you?
I was Larissa Reis’ make-up artist twice Do you use supplements?
when she travelled here to Perth. This Yes I do. I love GABA, and ZMAs
was both interesting and amazing. for bedtime. I have protein post-
She’s such an inspirational woman; I workout and BCAAs intra workout.
just love everything about Larissa.
What is your favourite male body part?
www.ironmanmag.com.au
We are now on Instagram!
follow us
@AusIronMan
#AUSIRONMANMAG
IRON MAN INTERACTIVE
KING OF THE GYM SHOT!
Finally sat down and read the great five-plus page story/ Powerlifting champion Florian Loock and coach Cam Neeld
interview by Darren Burns about Australian IFBB pro Josh hosted a powerlifting and strength workshop at Fit Head PT
Lenartowicz. Great interview, Darren — and what a story Studio in Baxter, Victoria, in late June. Attendees included
about the legend Josh! Thanks Australian Iron Man; as some of the Iron Man team as well as Biggest Loser
always, a great mag. See you at Mr. Olympia. I’ll be the bloke contestants Johnee and Moses Auvale. Lots of PBs hit at this
in the Iron Man t-shirt,, LOL.
OL. session. Thanks for the top tips and support, everyone!
— John Ball,, via Facebook..
Diep Nguyen
MIXING IT UP
M
I enjoy the mix of training I see in Iron Man. I just turned
38 and have been lifting for 22 years. I really appreciate it
w
when I see new moves like farmer’s walks or land mines
orr using sliders for abdominals. Learning new things in
th
he gym is the key to making gains and not getting old.
— Peyton S, via email
Got something
G g to say? Email:
iironman@blitzmag.com.au
Don’t forget to tag us or use the hashtag #ausironmanmag when
you’re talking bodybuilding, fitness or anything you like on social media.
@ausironman #ausironmanmag
Tag us in your posts on Instagram and we’ll pick our favourites.
Lipo-6 Rx sets a new standard in the weight loss category: it Mutant Madness seizes the pre-workout experience
is a clinically dosed fat burner. With a combination of eight o e new
and vaults it to a whole e eextreme
t e e level.
e e Engineered
g ee ed
different compounds at fully effective (clinical) doses, Lipo-6 exclusively for high-inntensity workouts only, this extra-
Rx supports maximum fat burning, appetite control, energy gy premium formula will joltj your
and focus. senses. Mutant warnss you,
Lipo-6 Rx is a complete all-in-on ne seriously, read the entire
fat burner that offers unreal resultss ng —
label first before trying
and many weight-loss-supporting use responsibly.
benefits. Its powerful profile of fullyy
disclosed ingredients gives you For more
more of what you want: stronger information, visit
thermogenic response, noticeable superiorsupplementts.
appetite suppression along com.au
with longer-lasting energy and
increased mental clarity.
Green Full-Spectrum Superfood is the most convenient and Cellucor Cor-Performance Whey was created with one goal
nutritious way to get natural wholefood nutrition from an in mind — to deliver a pure high-quality protein with the best
assortment of non-GMO superfoods, vegetables and fruits. flavours on the market. Cor-Performance Whey features a
Greens Superfood up close: fast-digesting whey protein isolate-
• USDA organic based formula that packs 25 g
• Vegan friendly of protein per serving to satisfy
• Perfect for the protein needs with the benefits o of
whole family; from minimal carbs and fat. With a full
children to adults line of dessert-inspired flavours,
• Contains probiotics and including Cinnamon Swirl,
enzymes to aid digestion Molten Chocolate, Strawberry
and support immune health Milkshake and Whipped
• Ideal for those on Vanilla, you’ll have no problem
alkalising diets, satisfying your taste buds.
vegetarians and athletes
• Contains ORAC For more information, visit
equivalent of two nutritionsystems.com.au
servings of vegetables
• Rich in chlorophyll to help
support detoxification
• Antioxidant
complex for support against oxidative stress
Packed with BCAAs Formulated with high-quality ingredients, Mutant ISO Surge
and essential amino is a new fast-acting whey protein isolate and hydrolysate
acids, Revitalize will formula with sinfully delicious
cious flavours. Mutant
enhance your form ISO Surge has high speed d absorption
post-workout and to get protein into your muscle
m
prepare you for your next tissue fast, premium high h-quality
session. The hydrolysed protein with extra bio-avaailability
l bl y
whey, made from 100 and 25 g protein per scoo op.
per cent grass-fed whey, Mutant invested huge am mounts
allows your muscles to of time and care crafting
absorb the protein faster their flavours, with sponsoored
in the recovery phase aste-
athletes involved in the tas e-
when they need it most. testing process. Availablee in
The added electrolytes Triple Chocolate, Peanut B Butter
promote increased energy, Chocolate, Birthday Cake e,
prevent cramping, and help Chocolate Fudge Brownie e and
maintain consistent levels of Coconut Cream flavours.
hydration. Revitalize is your
ultimate weapon in recovery. For more information, viisit
superiorsupplements.co om.au u
For more information, visit properprotein.com.au
Buff Bake’s new protein cookies are 100 per cent natural, Your Flavour is a small home
non-GMO and made with organic and sustainable business based in Melbourne. Their
ingredients. Buff Bake protein cookies are a soft, delicious, seasonings contain no onion or garlic,
great-tasting snack you can have anywhere. Enjoy them so are ideal for people with fructose
crumbled over oats for breakfast or heat and eat for that malabsorption or irritable bowel
gooey melted chocolate treat. syndrome (digestive discomfort). Fast,
With 16 g of high-quality hormone-free whey protein in fresh and healthy cooking is what they
every cookie, you are sure to be satisfied with more than just are trying to help people do. Their
great taste. products are all paleo friendly, vegan,
low salt, gluten free and are made
For more information contact Collective Nutrition at from the highest quality dried herbs
sales@collectivenutrition.com.au or on (07) 3807 9065. and spices available — they even
hand grind their seasoning blends.
CONNECT WITH US
ausironmanmag ausironman
ausironman ausironmanmag
SUBSCRIBEANDSHOP.COM
CHECK OUT OUR HUGE RANGE OF BOOKS & DVDS
KNOWLEDGE
IS POWER
No matter what your goals, the Iron Man bookshop has
something to help you on your journey to a new physique.
ARNOLD SCHWARZENEGGER- IRON MAN’S ULTIMATE GUIDE DELAVIER’S CORE STRONGER ARMS AND
ENCYCLOPEDIA OF MODERN BODYBUILDING TO ARM TRAINING TRAINING ANATOMY UPPER BODY
Would you like to be let in on all of Arnold’s Complete proven arm training workouts. Frederic Delavier’s Core Training Anatomy Take your upper-body workout to the next level in
training secrets? Arnold shares his Step-by-step methods used by champion is your guide for increasing core this book by Joe Wubben and Jim Stoppani, PhD.
unbeatable training experience with you. bodybuilders from Peter Sisco and Iron Man. strength, stability, flexibility and tone.
IRON MAN’S ULTIMATE SERIOUS STRENGTH TRAINING IRONMIND: STRONGER IRON MAN’S ULTIMATE GUIDE ENCYCLOPEDIA OF ABS REVEALED
BODYBUILDING ENCYCLOPEDIA By Tudor Bompa, MINDS STRONGER BODIES TO BODYBUILDING NUTRITION MUSCLE & STRENGTH By Jonathan Ross
By Peter Sisco and Iron Man Mauro Di Pasquale and By Randall J. Strossen By Peter Sisco and By Jim Stoppani, PhD.
Lorenzo Cornacchia Iron Man
Michael Neveux
CHECK OUR WEBSITE FOR MORE TITLES Buy in quantity and save
even more from our
everyday low prices.
SPECIAL OFFER Buy 2 books or
Size Surge Pack videos and get a
5% discount.
NABBA/WFF www.nabba.com.au
MONTH DATE EVENT LOCATION STATE CONTACT
September 17 South Australian Championships Adelaide, TBA SA Dominic Trimboli 0400 001 108
September 25 Queensland Championships Outrigger Gold Coast QLD Mark Ryan 0413 743 520
October 2 Victorian Championships Darebin Arts Centre VIC Daniel Lancefield 0407 889 560
October TBA Tasmanian Championships TBA TAS Glenn Gattellaro 0488 007 107
October 16 Australian Championships Perth, TBA WA Tony Bate
October 16 Western Australian Championships Perth, TBA WA Tony Bate
October 29 NABBA Universe Championships Birmingham, UK Graeme Lancefield +61 408 350 983
November 5 WFF World Championships Dublin, Ireland Graeme Lancefield +61 408 350 983
TBA TBA ACT Championships TBA, ACT ACT Shaun Perrett 0481 201 106
TBA TBA Northern Territory Championships TBA, NT NT Chris Hosking 0401 118 628
ANB www.anb.com.au
MONTH DATE EVENT LOCATION STATE CONTACT
September TBA ANB WA Mayhem Vasto Club, Balcatta WA David Salamon 0426 263 655
www.anbwa.com.au
September 3 ASN Newcastle Classic Panthers Club NSW www.anb.com.au
September 4 North QLD Naturals Jupiters Casino QLD Rhonda Barnes 0409064000
www.anbnorthqueensland.com.au
September 10 ANB Canberra Championships Australian Institute of Sport ACT 0432 273 822, asncanberra@hotmail.com
September 11 ANB QLD State Titles Southport Sharks QLD Raylene 02 9630 0338
September 18 Western Australian Mayhem St Hilda’s Performing WA David Salamon 0426 263 655
Arts Centre david@anbwa.com.au
September 24 NSW Central Coast Natural Physique Titles Impact Centre NSW Mick Moss 0412 656 548
September 25 ANB South Australian Revolution Michael Murray Performing SA David Salamon 0426 263 655
Arts Centre www.anbsa.com.au
October 2 VIRUS Natural Model & Muscle Championships TBA VIC Aaron Braithwaite 0449 030458
www.anbvictoria.com.au
October 8 Australian Nationals Oxygen Marconi Club, Bossley Park NSW Robert Powell 02 9630 0338
Fitness & Model Championships
October 9 Australian Nationals Bodybuilding Marconi Club, Bossley Park NSW Robert Powell 02 9630 0338
& Figure Championships
IFBB www.ifbbaustralia.com.au
MONTH DATE EVENT LOCATION STATE CONTACT
September 24 NSW Country Classic Orange NSW 0410 403 530 or carole@ifbbaustralia.com.au
October 1 South Australian Championships Adelaide SA Grace & Andrew Crawford, 0416 304 260
October 8 ACT Championships TBA ACT 0410 403 530 or carole@ifbbaustralia.com.au
October 16 Victorian Championships TBA VIC Tony Doherty, tony@dohertysgym.com
October TBA WA Championships TBA WA Mike O’Mara, 0414 443 254
BRING
SAFETY
TO YOUR
SQUATTHE MOST SIGNIFICANT
ADVANCEMENT IN FREE
WEIGHT TRAINING IN
75 YEARS.
PRE WORKOUT
HYPER SPEED
All new Extra Strength HYPER SPEED Extreme Energy Focus Endurance now has 12
active ingredients, including 3 new neural simulators plus all natural green coffee bean
and green tea with no artificial colours, flavours or sweeteners added. So now you can
train Harder, Heavier and Healthier for Longer with more Intensity than ever before!
360g/30 serv
ONLY
$34.95
720g/60 serv
$59.95
SAVE $10
FREE DELIVERY
www.f1supps.com/hyperspeed
Now available at
Discount Vitamins-
Bondi & Burwood
www.mrvitamins.com.au