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STRIPDOWN,BULKUP
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DWAYNEJOHNSONROCK OF THE
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Inside
JANUARY 2016
VOLUME 335
IN EVERY ISSUE10 HOT LIST
12 EDGE
22 TRAIN
34 EAT
108 SUPPS
ON THE COVER
Dwayne Johnson
Photograph by Per Bernal
FEATURES
8 GUEST EDITORS LETTERDwayne Johnson oversaw many
aspects of this issue. Here, he sounds
off on what M&F means to him.
48SCHOOL OF THE ROCK
He has a story to tell, and with
each chapter of that story, a
valuable lesson to share.
60 MAN OF THE CENTURY
Why this months cover guy is the
man to carry the torch of fitness
into the future.
62 12 WEEK CHALLENGE
Strip fat and pack on muscle
with our simple food plan.
70 TIME UNDERTENSION TRAINING
You dont have to go super-
heavy to pack on mass.
78 SUPPSFOR FITNESS
Maximise results
with the right
supplements.
8475 YEARS,75 TIPS
For 75 years, weve
helped putM&F
readers ahead
of the curve. Heres
the best advice
weve ever shared.
95 GRAPPLINGFOR SUCCESS
We profile UFC
fighting champ
Kyle Noke.
98 RESULTS-FOCUSED
How to choose a
credible personal trainer.
104 STRAIGHT UP: DELTS
This routine will get your
delts growing again.
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HIGHOCTANE
After a really long day and being pretty tired I had a double dose ofHigh Octane before I went to the gym at 7pm. I had so much energy Igot kicked out at 10:30pm when the gym closed. 3.5 hours and I couldhave kept training. WOW, this stuff works.
I.V
I play basketball and High Octane has taken my game to a new level.Just when I think I should be getting tired is when it really kicksin. Unending stamina, strength and mental clarity like I have neverexperienced, with no come down. Unbelievable.S.P
I took your recommended dose of High Octane before a long distancecycle race that I usually just barely nish. This time I nished 3rd inmy age group and I wasnt even tired when it was over. Im 65 years
old. Thanks a lot Eden Healthfoods.T.M
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8 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
GUEST EDITORS LETTER
Full circleDuring the lowest point of my life,this magazine was my rock.BY DWAYNE JOHNSON, GUEST EDITOR
IVE OFTEN TOLD THE STORYof how I was evictedfrom my home when I was 14. How my family was payingrent week to week and couldnt keep up with the bills.How we cried, how we were out on the street, how I fellin with a bad crowd a theft ring and how I wound upin jail because of it. But my parents and I eventuallyfound our feet. I found college football, WWE and finally,show business. The rest is history.
What many people dont know is that through all those
really crappy times, Muscle & Fitnesswas one of the fewthings I could turn to for inspiration. It didnt just teachme how to lift and eat to build a better body. In manyways, it taught me about manhood itself. It taught meabout hard work and where it can get you. The menwho appeared so frequently on the cover ArnoldSchwarzenegger, Franco Columbu, Sylvester Stallone were men of action. They built their bodies, and theirlives, on the bedrock of hard work. Conversely, itseemed to me that other magazines chose to extolcelebrity and style as mans crowning achievements.
Im not putting the other magazines down. Whereveryou find inspiration, use it. But to me, Muscle & Fitness
was the one magazine for which charisma alone couldntbuy you a cover. You had to be built and todo that, you had to be willing to buass for years on end. In those pagand through the example of the methe magazine featured I started tsee a way through my troubles.I wasnt in control of any of thecircumstances that surroundedme, but I was in control of mybody. M&F taught me how totake control and in many waysplanted the seeds for a lot of my fsuccesses. To come full circle anda part of this magazine and help pathat positive message forward isan absolute honour. Thank you toeditor-in-chief Shawn Perine andthe whole M&Ffamily for havingme on the cover for a seventh timeLets keep paying it forward.
Dwayne Johnson
Founding ChairmanJoe Weider (1919-2013)
Founding IFBB ChairmanBen Weider (1923-2008)
Executive EditorArnold Schwarzenegger
Editor in ChiefShawn Perine
EVP/Group Publishing DirectorChris Scardino
Managing EditorBrian Good
Group Training Director Sean Hyson
Group Creative DirectorAndy Turnbull
Senior EditorJoe Wuebben
Both the paper manufacturer and our printermeet the interna-tional standard ISO 14001 for environmental management. Thepaper comes from sources certified under the Programme forEndorsement of Forest Certification scheme (PEFC). Pleaserecycle this magazine or give it to a mate.
PUBLISHERIan Brooks
EDITORIALEditorGary Phillips; [email protected]
Chief Sub Editor Alison Turner
ARTArt DirectorLee McLachlan
SUBSCRIPTIONSSubscriptions ManagerJulie Hughes
(02) 9439 1955; [email protected]
ADVERTISINGAdvertising RepresentativeSonja Halstead
[email protected]; 0411 515 871
ADVISORY BOARDRich FroningThe reigning and four-time CrossFit Games champ
Greg GlassmanCo-founder of CrossFit, the worlds fastest growing fitness movement
Jim ManionChairman of the IFBB pro league and president of the US National Physique Committee
Nick MitchellOne of Britains leading personal trainers and owner of upfitness.com
Mike OHearn Former TV Gladiator who has titles in bodybuilding, powerlifting and judo
David SandlerOne of the worlds leading strength and conditioning coaches
Tim ZiegenfussSports nutrition and exercise scientist who is chief executiove of the Centerfor Apllied Health Sciences
PARAGON MEDIA PTY LIMITEDABN 49 097 087 860
Level 2, 174 Willoughby Road, Crows Nest, NSW 2065
PO Box 81, St Leonards, NSW 1590Tel: (02) 9439 1955 Fax: (02) 9439 1977
www.muscle-fitness.com.au
Muscle& Fitnessis published 12 times a year. Printed by Offset Alpine. Australian distribution bywork Services. Tel: 1300 131 169. New Zealand distribution by Gordon & Gotch Tel: 02 9625 3000.Copyright 2015 Paragon Media Pty Limited and Weider Publications, LLC. Muscle & Fitnessisished under licence from Weider Publications, LLC. All rights reserved. Reprinted with permission.part of this publication may be reproduced, translated or converted into machine-readable formanguage without the written consent of the publisher. Muscle & Fitnessis a trademark of Weiderblications, LLC and is used under licence from Weider Publications, LLC and may not be used or
produced without permission from Weider Publications, LLC. Articles express the opinions of theauthors and are not necessarily those of the Publisher, Editor or Paragon Media Pty Limited.
WEIDER PUBLICATIONS, LLCA SUBSIDIARY OF AMERICAN MEDIA, INC.
Chairman, President & Chief Executive Officer David Pecker
Executive Vice President/Chief Marketing Officer Kevin Hyson
Executive Vice President, Consumer Marketing David W. LeckeyExecutive Vice President/Chief Financial Officer, Treasurer Chris Polimeni
President/CEO, Distribution Services Inc John D. Swider
Executive Vice President/Chief Digital Officer Joseph M. Bilman
Executive Vice President, Digital Media Operations/CIO David Thompson
General Manager, AMI International & Syndication Laurence A. Bornstein
Director, International Licensing Branding Marianna Gapanovich
Director, Rights & Permissions Fiona Maynard
Syndication Manager Maribel Dato
Production Assistant Paul Miller
PEFC/xx-xx-xx
Environment
ISO 14001Certificationappliesto
OffsetAlpine Printing
AU
STR
ALIAN
Sincerely,
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turebey
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1 0 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
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1 2 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
The trouble started about two yearsago. Though Klutka ran half marathonsregularly, he noticed that his workcapacity had suddenly diminished. Hisruns started to feel harder, and shortdistances began to tax him. When hislegs began to swell, he thought itmight be a complication from old backinjuries he suffered while playing highschool football. The issue came to a
head one day when he could push his
Its the will
to survive.A terminal cancer diagnosis couldnt keepMATT KLUTKAout of the gym. Every dayhes training his arse off and with everyrep, defying the odds.BY MATT TUTHILLPHOTOGRAPHS BY CHRISTOPHER NOLAN
IF YOU HAD ONLY A FEWweeks to live, how would you spendyour time? Most guys answer it thesame way: go out with a bang.Forget training and eating clean.
Matt Klutka isnt most guys. Hesfacing that very question now, and notas a hypothetical. In August of thisyear, doctors gave Klutka just a fewweeks to live. Since December 2013,Klutka has been battling a rare form ofcancer that began in a vein near hisheart and spread to his liver andlungs. Multiple surgeries have
weakened him. Chemotherapy has
made him sick. And despite somesuccess in his treatments, cancer hascome back each time. Nevertheless,nearly every day, the 36-year-old istraining, either in his basement gym orthe local place near home. If old habitsdie hard, Klutka gives new meaning tothe adage. Even as chemo sent himrunning to the toilet to puke, youcouldnt keep him from the weights.
Its the will to survive, Klutka sayswhen asked why hes still training.To be here for my son. Eating cleanand working out the only thing it
can do is prolong my life.
EWS IEWS SP RT
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J A N U A R Y 2 0 1 6 M U S C L E & F I T N E S S 1 3
and training again in August of 2014,a scan revealed spots on his liverand lungs. It meant more chemo
and another surgery in November.By January of 2015, the spots wereback yet again. This time, Klutkawas offered an trial of a new drug.
They call it immunotherapy, hesays. It teaches your immune systemto fight the cancer cells. It had worked
for others. It didnt for me.Moreover, the drugs destroyed histhyroid, the clots came back and newcancer formed in a vein close to hisheart. When doctors discovered thenew mass this past August, they toldKlutka he had just a few weeks to live.
Its very overwhelming, Klutkasays. The first thing I thought aboutwas my family my parents, my son,my girlfriend how much Im going tomiss them. You think, How could thisbe happening? Ive worked so hardthis whole time, how could it begetting worse? Then you come backdown to earth. You just get back intoyour regular routine and have a willto live. Im still eating clean. I keepgoing with my workouts even ondays I dont want to. I push myself to
get up and do it. I feel good right now.I have pain in my chest its hard tobreathe when I do cardio because Ihave tumors and clots in my lungs.
But how much do the doctors reallyknow? They cant cure it, so how canthey tell me I have only weeks to live?
Amazingly, Klutka insists that thewhole situation is a blessing.
For me, its put a lot of things in
perspective, he says. The thingsI used to worry about, I know theyremeaningless. I wanted to make all thismoney and buy all these things. Andnow I realise all the most importantthings are right in front of me: my son,my mum, my dad, my girlfriend, myfriends. Time is the most preciouscurrency we have. You never knowwhen yours is up. You have to takeadvantage of every moment becausethat can be taken away in an instant.
Klutka is continuing to defy the oddsand has been able to maintain a levelof strength in the gym thatsuncommon to most men, never mindcancer patients just four months agohe hit 21 reps of a 102kg bench, andbenched 142kg for three reps.
Training takes me to a placewhere Im at peace. I can gather mythoughts, Klutka says. I reflect onthings while Im working out. It helpsme work through everything. Its astress reliever. And it helps me feel likeIm still working toward surviving. Ivenever given up on anything, and Im
not going to start now.
thumb nearly an inch into his shin.Thats how bad the swelling was,
Klutka says. A co-worker told me,That usually means only one of twothings heart failure or kidney failure.
Klutka was rushed to the hospital
where doctors found heavy bloodclotting and a large mass that hadtaken root in his inferior vena cava,the largest vein in the body that bringsblood back to the heart from thelower extremities. Doctors initiallybelieved it was a clot, but a secondopinion found that it was cancerous.
Klutka immediately underwentaggressive chemotherapy in thehopes of shrinking the mass enoughto remove it surgical procedure thatcarried a survival rate of only 30-50
per cent. After a week of constantheadaches and vomiting from chemo,he made a decision: if he was going tosurvive surgery, he needed to be inthe shape of his life. He took himselfoff bed rest and went down to thebasement with one of his friends.They devised circuits of 10-15 reps onexercises with two minutes of jumpingrope between. On chest day hedbench, then do dumbbell flyes, ringpush-ups and incline dumbbell presses.
Klutka would often get sick in the
middle of a routine, run to the toilet tovomit, then return to finish his set. Butrather than lose weight, he built upfrom 86kg to 93kg in three months.
The surgery in March 2014 wassuccessful. Besides removing themass, doctors also took his rightkidney (which had died due to lack ofblood), part of his intestine andscraped his aorta and pancreas. Butcomplications ensued. His body beganleaking lymphatic fluid. Doctors put in aport in the side of his abdomen to drainfluid and kept it there for two months.
His long slog continued: a surgeryfor his back issues followed, and hecaught an infection that paralysedhim for two months. More surgerieswere required to fix the damage.
By the time he was back on his feet
IVE BEEN BLESSED WITH A LOT OF
AMAZING THINGS IN LIFE THERES
NO REASON TO FEEL BAD FOR ME.
NEVER STOP FIGHTING Klutka trained through chemotherapy, vomiting between sets.
INSPIRATION EDGE
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1 4 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
EDGE ASKM&F
BurningquestionsWe answer the fitness queries that are keeping you up at night
YOU DONT NEEDa row of machines ora rack of weights to get
in a good workout. Your body weightcan provide all the resistance youneed to build strength and sculptmuscle. Try this quick workout fromEric Von Frohlich, owner of EVFPerformance and co-owner of RowHouse in New York City. Its designe dto target all your major musclegroups while also boosting your
heart rate in just 15 minutes.
Im on the road a lotfor work, leaving mewith limited access toequipment. Whats asimple circuit I coulddo anywhere?
JAKE L
CLAP IT UPClap push-upsbuild explosive
power neededfor all athletes
whereas standardpush-ups build
strength
A:
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ASK M&F EDGE
CLAP PUSH-
REPS: 5Perform a push-so you can clap
SQUAT
REPS: 10Stand with feet sand squat as dee
SIT-UP
REPS: 15Move through the
of motion.
THE 15-MI
DO-IT-AWORKO
Perform as a circuit
minutes are up. Rec
D U S T I N S N I P E S
Q:Are there anybenefits to
weight training onan empty stomach?
MATT C
A:It may sound like theequivalent of sending you into
a NASCAR race with an emptytank, but training fasted is bothsafe for your muscles andadvantageous for fat loss. In fact,a 2009 study in the EuropeanJournal of Applied Physiologyevenreported that training on an emptystomach boosted the bodysresponse to a post-workout shake,potentially signalling more muscle
growth. The only danger to trainingfasted is if the fasting periodextends beyond 22 hours anextreme case that risks muscle
Q:I have anagging
lower-body injurythats screwingup my cardio.What can I do?
JACK M
A: You can almost always findsomething that will allow
you to maintain your fitness level,says personal trainer MichaelConlon. If you have access to apool, swimming or deep-waterjogging offers cardio thats friendlyon joints. Low-impact options likean elliptical or stationary bike are
also solid. If running is yourpreference but you cant handlethe impact right now, check outthe anti-gravity treadmill thats
U A R Y 2 0 1 6
p explosivele t
ulder widthy as you can.
ull ra
E
WHER
repeat until 15
d your total rounds.
u you e gym e oeakfast, youll be fine. Andnt worry about having enough
energy for the session. As long asyou ate a carb-rich dinner the
t before, youll have theserves to train .
co ng ncreas n g y popu a r aysical therapy centres. Th
ce impact by 20-80 percent.
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1 6 M U SC L E & F I TN E S S J A NU A R Y 2 0 1 6
EDGEASK THE DOCTOR
Pain inthe neck
D A V I D Y E L L E N
Muscle strains or tension often leadto neck pain. A strain can be causedby anything from slouching at yourcomputer to heavy deadlifts orshrugs. Typically, it can be remediedwith exercise (see box at right),cold packs or by fixing your deskergonomics so that you sit upright
and always look straight ahead.
Neck pain doesnt have to ruin your day. Justa few exercises can have you feeling better.BY JOHN GALLUCCI
Do three rounds of thefollowing three
exercises. In each round, do three
reps in each direction described.
Hold an isometric contraction ineach position for five seconds.
THE FIX
PROTECTYOUR NECK
CERVICAL ROTATIONTurn your head slowly
side to side.
CERVICAL FLEXIONIn a slow motion, bend
your head forward andreturn it to rest.
RETRACTION/PROTRACTIONMove your shoulders
all the way forward and back.
ABOUT THE DOCTORJohn Gallucci Jr is a physical therapist
and athletic trainer, and is an expert in
injury prevention, rehabilitation, sports
medicine and athletic conditioning.
NECK PAIN CAN BE CAUSEDby injury to any of the structuresin the neck: the muscles, nerves,vertebrae and the discs in betweenthe vertebrae. Many people describeit as having a stiff neck. If neckpain involves nerves, you may feelnumbness, tingling, or weakness
in your arm, hand or elsewhere.
KNOW THEPROBLEM
Neck pain is mostoften caused by
poor posture, stressor overly rigorous
exercise.
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WWW.FLUSHFITNESS.COM.AU
USE PRODUCT IN CONJUNCTION WITH A SENSIBLE TRAINING AND NUTRITION PROGRAM!
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1 8 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
Strong is thenew sexyPersonal trainer, nutrition and health coach and IsoWhey Sports athlete
ALEXA TOWERSEY finds some time between workouts to talk to us.
EDGE HER FIT
of a bigger picture. In my role as a
nutrition and lifestyle coach, I helpmy clients identify and become awareof any limiting factors, outside oftheir training, that could be preventingthem from reaching their goals.
I find a lifestyle diary a really usefultool. Recording what you eat, whenyou eat it, when you go to bed, ifyou wake up at night, how often youtrain, when you recover and evenwhen you go to the bathroom,provides some really usefulinformation. It also allows us to
build a plan of attack to addressthe limiting factors. I usually givemy clients one piece of homework orone thing to change each week. Thismakes the change less overwhelming,making it easier for a new lifestyle tobe created and sustained.
How often do you work out?What do you generally do?My training has completely changedfrom when I was younger. I used todo predominantly high-volume andhigh-intensity training, and my bodyresponded really well. These days,I stay leaner by focusing more onstress management. Training everyday is a necessity for me, not somuch physically, but becausepsychologically it makes me feel good.
I embrace the philosophy thatrecovery is just as important astraining, so I try and balance myyang workouts (weights,plyometrics, HIIT) with my yinpractices (yoga, foam rolling,infrared sauna, Pilates, Epson
salts baths, power walking).
SHE STARTED WEIGHT
TRAINING on a mission formuscles after being teased as a kidfor being too skinny her nicknamewas Alexa Anorexia! So training,and the weights room, became hersanctuary. Now its her profession.
Whats it like to be a PT?If I had to describe being a trainerin one word, it would be empowering.For me as a trainer, there is nothingmore rewarding than seeing a womangain strength and self-confidence in
the weights room, and then watchinghow this changes their attitudetowards the rest of their life.
In Hong Kong where I was the senior
strength and conditioning coach at anMMA gym, I was renowned for beinghardcore (voted in the top 5 toughesttrainers in Asia) and I trainedpredominantly males who just wantedto get their asses kicked. However,in Australia, I train primarily females.Being a bit of a tomboy, its not aspace I saw myself in, but if Imhonest, I love it. Im a firm believerthat women should support and uplifteach other, and Im so incrediblyblessed that Im in a position to do
that both physically and mentally.
Why do you think havinga trainer makes such adifference?In terms of training the individual,its all about training for anobjective. Whether youre trainingto put on lean muscle, lose body fat,run a marathon or address an injury,if you dont have an objective itsimpossible to put together a planof attack. And if you dont knowwhat you want to achieve thenhow do you measure your success?
Working with a trainer offers youadditional support to enable you toreach your goals. Theyll work with youto develop a plan thatll work foryou and also be there throughout thejourney to encourage and push you.
What does a nutritionand health coach do?The importance of lifestyle choices isunder-estimated. Stress management,exposure to toxins, sleep and
recovery are all vital components
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J A N U A R Y 2 0 1 6 M U S C L E & F I T N E S S 1 9
FOLLOW ALEXA on Instagram:@actionalexaand find her on theweb at alexatowersey.com
Favourite and least favouriteexercise?Im all about creating curvesand building a booty, and I still
to this day, love the feeling ofempowerment I get from liftingweights. Every day is legs day forme, and theres always a hip thrustand hamstring curl variationin there somewhere!
Outside of the weights room, Imalso a fan of hot yoga and boxing.Hot yoga is a fantastic complementto weight training, especially forwomen. The hot room encouragesan increased range of motion whichtranslates into better range in your
weight training, the heat enhances
detoxification processes and thetwisting movements improvedigestion and lymphatic drainage.
My least favourite exercises are
usually the ones Im not good at.We all have a tendency to go intothe gym and train our strengths andavoid our weaknesses, when it reallyshould be the opposite way around.There is only one exercise I hate andthats swimming my Dad told meonce that Jawsruined my life!
Anything exciting comingup for you?Im currently working on building mybrand Creating Curves, and I have
just launched my weights-based
program to the media in Hong Kong.Thats exciting as I havent been backto my old stomping ground sinceI left two years ago.
I love teaching and educatingwomen, so my aim is to roll out myprogram and practical technique-based workshops throughoutAustralia and then internationallynext year. I think with all the strongfemale role models coming to theforefront of the fitness industry,its an exciting place to be finally fit is in and strong is mostdefinitely sexy.
My first full retreat looks like it willbe held in Sri Lanka next July as
well, so watch this space!
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Tri-force
EDGEEXTREME FITNESS
FIN
IS
H
ER
P
IX
Professional triathlete PEDRO GOMESknows that sometimes less is more.
BY MARK BARROSO
FORPRO TRIATHLETE PedroGomes, more training doesnt meanbetter results. The two-time Ironmanchampion finds that harder trainingsessions followed by adequaterecovery yields more speed.
Keeping a balance between weeksof 30 hours of hard training and
weeks with 15 hours of easiersessions will make you faster, saysGomes. In the off-season, its 15hours biking, seven hours swimming,and the rest running.
Aside from sport-specific training,Gomes, 32, does squats, planksand floor exercises for corestrength and to prevent injury.The most intense training sessions
mimic the storied Ironman WorldChampionship race in Kona, Hawaii.
An island is nothing more than aneight-hour training day, says Gomes.In training, Ill do an hour swim at racepace, five to seven hours biking with30-minute race pace blocks, then I run.
To help recover from a race,which can take a few days, Gomessays nutrition is key, and he usesCompressport full-leg sleeves tohelp improve blood flow to hisoverworked muscles.
In 2016, Gomes looks to improve hisperformance at Kona where over2000 of the top 50 triathletes inthe world get a slot. Professionaltriathletes want to win at Kona, andthats my goal. Its our Olympic Games.
GOMES TOP3 IRONMANTIPSThinking about doing
an Ironman? Gomes
says to start here.
BUDDY UPFind someone who
has done a triathlon andfollow them every stepfrom registration tofinish. A lot of things can
help you finish faster.
JOIN A GROUPFind a group of
triathletes in your townand train with them. Adda good cause to yourchallenge and train withCan Too (cantoo.org.au).
FUEL RIGHTFor long triathlons,
find a nutrition plan thatworks for you. Race-daynutrition takes you along way.
2 0 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
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J A N U A R Y 2 0 1 6 M U S C L E & F I T N E S S 2 1
HENTY TUBEBACKPACKThe ultimate sportsbag for the activeman. The maincompartment hassealed seams to actlike a dry bag and thesecond compartmentallows you totransport your cleanclothes separate fromwet or dirty gear orshoes. Theres alsoa weather-proofpocket and a handyhydration bladder.henty.cc
RENU 28If your skincare entailsletting the shampoosuds run over yourface, youll be glad toknow that applyingRENU 28 after yourshower is just aseasy, and what youget in return vibrant,younger-looking skin makes it worth theeffort. Clinically provento reduce wrinkles,improve skin texture,and increase elasticityand moisture.aseaglobal.com
GARMININDEXSMART SCALEIn addition to weight,this scale measuresbody mass index,body fat percentage,water percentage,muscle mass andbone mass. Designedfor multiple users,this scale has aneasy-to-use interfaceand automaticallyuploads measurementsover wifi to GarminConnect.garmin.com.au
POWERTUBEPROFLEXIBANDThis is speciallydesigned to improveupper and lowerbody flexibility whileensuring controlledand safe movement.Perfect for safelyreaching flexibilitygoals. FlexiBands areavailable according toheight in small (pink),medium (orange)and large (green).powertubepro.com.au
POWERTUBEPRO TRACKBALLA handy and compactitem that massagesevery part of thebody, ideal forrelieving muscletension and neckand back pain aftera long and tiring flight.Also comes with anexercise book thatincludes over 40exercises. Designedto improve flexibility.powertubepro.com.au
What you wantThe latest and greatest stuff to keep you looking and feeling awesome.
GYM BAG EDGE
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appealAfter a top four
finish at the 2015 MrOlympia Mens PhysiqueShowdown, IFBBphysique pro RYANTERRY is training to getbigger and leaner thanever. Find out how the2010 Mister Internationalis getting jacked fast.BY MARK BARROSO
BUILD MUSCLE,
BURN FAT,
PERFORM BETTER
2 2 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
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J A N U A R Y 2 0 1 6 M U S C L E & F I T N E S S 2 3C H R I S T O P H E R B A I L E Y
IFBB PHYSIQUE PRO Ryan Terryis in the business of fitness, and his
stock is soaring fast. In 2016, the
aesthetic Briton and owner of RTPro Wear hopes to get invited to the
Arnold Classic Mens Physique, defend
his Pittsburgh Pro title and compete
at the New York Pro. For Terry,
intense training is a habit.
Ive had a passion for training since
I was 14, Terry says. When I was
younger, I did gymnastics, swimming
and soccer. I had a good response
when I did more weight training.
In the past five years, Terry has
put on about 11-12kg, and his
off-season training is still gearedtoward size.
I do two weeks of heavy weight, low
reps with long rest periods; then two
weeks of slightly more reps, less rest,
plus dropsets/supersets; one week of
15 to 18 reps with no rest; then I start
back at Week 1, Terry says. Youre
trying to shock the body every week.
To stay lean the former plumber by
trade does steady-state fasted cardio
in the morning six times a week.
Staying lean year-round is a
necessity, Terry says. You get abouta weeks notice for photo shoots, and
thats my main source of income. Im
never more than about nine to 10
pounds (4-5kg) off my stage weight.
TERRYS TOP 3 ABS TRAINING TIPSFollow these pro tips to carve a ripped core like the
one that Terry is famous for.
RAISE YOUR LEGS
I start my abs workouts
with the hanging leg
raise, which helps
achieve the V. Its my
favourite abs exercise.
DONT GO HEAVY
Dont use heavy
weight with oblique
moves; youll thicken
the waist. Use high
reps and light weight.
SHAKE THINGS UP
Vary your workouts so
you hit upper, lower,
obliques, transverse
abdominis and the
entire core.
TWO-TIMECHAMP
Terrys accoladesinclude the 2013European Arnold
Classic Championshipand a British National
Championship.
TERRYS ARMS AND ABSWORKOUT
EXERCISE SETS REPS
Triceps dip* 4 8
Single-arm triceps
cable pushdown 3 10-12**
Skull crusher 3 10-12
EZ-bar curl 3 8-10
Single-arm DB curl 4 8-10**
DB hammer curl 3 8-10
Sit-up 4 50
Oblique twist 3 20**
Plank 3 Failure
Weighted crunch 3 12-15
* Start with body weight and pyramid up.one dropset on the last set to failure.
** Each side.
PHYSIQUE TRAIN
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2 4 M U S C L E & F I T N E S S J A NU A R Y 2 0 1 6
Try this non-stop circuitdesigned to tighten upyour whole body.
I A N S PA N IE R
TRAIN BODYWEIGHT
Hangtime
THE HANG TIME
WORKOUT
E XE RC ISE RE P S
Hanging leg raise* 10
Walking lunge 10 each leg
Clapping push-up 5-10**
Squat jump 30 sec
DIRECTIONS:set a timer for 10 minutes
and do the following circuit non-stop.
*Do straight raises the first set, followedby oblique raises (shown) for each side.**Start with 10. Work down as you fatigue.
ANDY MCDERMOTTis a fitness coach in
Hollywood. For free training advice, follow
him on Facebook:AndyMcDermottFitness,
Instagram: @andymcdermottfitness and
Twitter:@andymcd23
QUICK TIPThe goal isnt
speed, its control,McDermott says. Ifyou swing your legs,
you remove coreactivation fromthe equation.
WHY ITWORKSThe stabilised exercises serve as
active recovery from the explosive
work. Since youre using a differentleg-raise variation on each set,youll hit your abs and obliques
from a variety of angles. This is
total-body HIIT that will have thesweat pouring off you and leave
your entire core sore the next day.
WHAT IT ISA four-station bodyweight circuit
designed by celebrity trainer AndyMcDermott. You start with twostabilised exercises performed
under control: hanging leg raises
and walking lunges, then finish witha pair of explosive moves: clapping
push-ups and squat jumps. Try toset a manageable pace.
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J A N U A R Y 2 0 16 MU SC L E & F I TN E SS 2 5D U S T I N S N I P E S
Press protection
QUICKTIP
More rear-delt andupper-back work willhelp to balance out
the muscles inyour shoulders.
OUR ADVICEAn aching shoulder often meansimpingement. This is usuallyaggravated with overhead pressing,but pressing on an angle can taketension off the joints. Wedge a barintoa corner and press one endof it on a 45-degree angle (likeyoure throwing a lever) this iscalled a landmine press. You shouldalso prioritise pulling in your backworkouts and do more rear-delt work,as that will help correct the muscle
imbalance that set up the injury.
JOHNS
NEW WORKOUTEXERCISE SETS REPS
Landminepress 4 12-15
Rear-deltraise 4 20
Lateral raise 3 15
Front raise 3 15
JOHNS
OLD WORKOUTEXERCISE SETS REPS
Dumbbelloverhead press 3 10
Front raise 3 12
Lateral raise 3 12
Rear-lateral raise 3 12
M&FRATING: C
John C. sent us his delt workout and said he suffersfrom shoulder pain. Heres how we helped him work around it.
BY SEAN HYSON
RATE MY WORKOUT TRAIN
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2 6 MUS CL E & F I TN ES S J A NU A R Y 2 0 1 6
TRAIN INSTANT MUSCLE
E D G A R A R T I G A
Pain-freeshouldersPerforming the lateral raise with a slight bendin your hips hits the delts without wearing
down the shoulder joints. BY SEAN HYSON
DIDYOUKNOW?
You can also performlateral raises with acable to get moreresistance at thebottom end of therange of motion.
HOWTODO IT
HINGEDLATERALRAISE
QUICK TIP
Many lifters make
a pouring motion
while raising theweights, turning
their pinkies up, toactivate the side
delt better. But this
can cause shoulderimpingement over
time. By bendingthe torso forward
a bit, you get more
direct tension onthe delt without
having to twistthe wrist, thereby
sparing the
shoulder jointsand building
muscle safely.
HOLD A
DUMBBELL
in each hand with
arms hanging atyour sides. Keeping
your lower back
in its natural arch,bend your hips back
until your shouldersare just in front of
them. This puts you
in position for yourside delts to work
optimally as youraise your arms.
RAISE THE
WEIGHTS
straight out to your
sides but no higherthan 90 degrees
with your palmsfacing down. Keep
a slight bend in your
elbows. Lowerthe weights under
control. Dont swingyour reps up.
GROOM
INGBYCHRISTIECAIO
LA;SHOTONLOCATIONATM
ATRIXFITNESS,
ASTORIA,
NY
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J A N U A R Y 2 0 1 6 M U S C L E & F I T N E S S 2 7
QUICKTIP
Start with ashallow angle toget used to the
exercise andmake it steeper
over time.
GET MORE training tipsand diet advice by following
Sean on Twitter: @seanhyson
There may be no better exercisefor making your abs pop than thedecline sit-up, which trains all yourdeep core muscles and the six-pack muscle so it really pops.BY SEAN HYSON
ANGLEA BENCH
downwards. Hookyour feet under
the pad and
hold a weightplate on your
chest.
HOW TO DO IT
DECLINEWEIGHTED SIT-UP
DIDYOU KNOW? The decline sit-up works not only the
abs but also the hips, making you a better runner and
stronger squatter. The extra weight forces maximum
recruitment of the rectus abdominis, promoting growth of
the six-pack muscle so it can show even under your shirt.
EXHALEAND CURL
your body up offthe bench until
your elbows
touch your thighs.Slowly return to
the start.
Lay back,six-pack
E D G A R A R T I G A
GROOM
ING
BY
CHRISTIECAIO
LA;SHOTONLOCATION
AT
M
ATRIX
FITNESS,
ASTORIA,
NY
ABS AND CORE TRAIN
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2 8 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
Power to
the lifer
TRAIN EXPERT ADVICE
Personal trainer SHANE ADJIBADEs bodytalks to him. If youre listening, so does yours.
I WOULD NEVER discourage
anyone from doing any form of
physical activity. But to get results
that stick, it doesnt get any better
than compound exercises.
Before you decide to work
with a personal trainer, ask him
or her to explain his or her fitness
philosophy to see if its in alignment
with your own.At one time I wanted to be
known as the toughest trainer around.
But to be a good trainer, you dont
have to kill people in the gym.
Strength training
empowersyou.An 83-year-
old woman said that to me, and
she was on point.
I started working out strictly
for the ladies. But as years went
by it became about health. Later,
after I began training elderly clients,
CHECKYOUR EGOIve learned that
to be a goodtrainer you dont
have to kill peoplein the gym.
AS TOLD TO ZACK ZEIGLERPHOTOGRAPHS BYERICA SCHULTZ
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J A N U A R Y 2 0 1 6 M U S C L E & F I T N E S S 2 9
it became about affecting other
people and promoting positive
change. Now its about trying to
feel as young as possible.
Dont be afraid to use the
body; its under our command and
will obey what we direct it to do.
One guy worksout, and the
other one doesnt, but both of them
have the same shoulder injury. The
guy who doesnt work out his body
is telling him to be more active. The
one who does its telling him to
relax because hes doing too much.
Can you namean exercise that
stimulates metabolism, growth
hormone and testosterone?Yoga
doesnt do all those things. Running
doesnt do everything. Strength
training is the only one.
Achieving your fitnessgoals
will take however long its going to
take. I can work with whatever you
bring me. You want to train once a
week? Ill make you a program thatll
produce results in two to three
years. Twice a week? It might take
a year. Five times per week? Three
to six months.
Do you want to have fun, or
do you want to work out?
I dont deprivemyself of what
my body wants. Fighting that urge
only makes things worse. So I have
my moments with ice cream. I feed
that desire and quench that thirst
just not all the time.
Some trainers willgive you
a workout filled with exercises they
would never do. I practise whatI preach. Id never tell you to do an
exercise that Im incapable of doing.
My goal as a trainer is to train
your body to be your most trusted
personal trainer.
Squatting barefoot works
the muscles in my feet, which helps
with balance. I have trained barefoot
for the past 2 years. For me, its
the best way to train.
Powerlifting taught me to
be more connected to my body.
XXXXXX TRAIN
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3 0 M U S C L E & F I T N E S S J A N U A R Y 2 0 16
TRAIN RATE MYWORKOUT
A R T B R E W E R
Workaroundit
OURADVICESwitch to box squats. They forceyou to sit back more (onto thebox), developing good squattingmechanics and putting the stress ofthe movement on your hips whereit should be rather than on yourknees. Instead of lunges, do reverselunges, where you step backwardsto lower yourself. This helps keepyour front shin vertical when
lunging, preventing knee strain.
PAINLESS LEG TRAINING
NEWWORKOUT
EXERCISE SETS REPS
Box squat 3 10
Reverse lunge 4 12
Romanian deadlift 3 15
Leg curl 3 15
CARLS
OLDWORKOUT
EXERCISE SETS REPS
Squat 3 10
Lunge 4 8
Leg extension 3 12
Leg curl 3 15
M&F RATING: C-
Carl sent us his leg workout and said his knees hurt. Heres
how we helped him out. BY SEAN HYSON
QUICK TIPIf your knees
hurt, work yourhamstrings
more. Muscle
imbalances cancause knee pain.
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J A N U A R Y 2 0 16 M U S C LE & F I TN E SS 3 1P AV E L Y T H JA L L
Fill yourframe
Pro tips from Mr Olympias trainer on how to get the body you want.BY HANY RAMBOD
DID YOU
KNOW?Rambod (left) trainedboth Jay Cutler andPhil Heath, meaning
his clients have acombined sevenMr Olympia wins.
A BODYBUILDERS PHYSIQUEhas traditionally been described as
an X, complete with wide shoulders,
a small waist and big legs. The term
V-taperhas evolved to describe
TRAINING GUIDELINES BY DIVISION
BODYPARTSV
(MENSPHYSIQUE)X
(CLASSIC PHYSIQUE)BOLD X
(BODYBUILDING)
SHOULDERSAll groupswill perform presses andvariations of lateral raises.
Rep range is 1015. Achievea combination of shape,
roundness and separation.
Rep range is 810.Achieve a combination of size
and definition.
Rep range is 68. Gosuper-heavy for size.
BACK Backs are trainedfor both width andthickness for each group.
Rep range is 1015. Focuson upper back (straight-armpulldown, pull-up, pulldown).
Rep range is 810. Focus onupper- and lower-lat fullness(reverse-grip row, straight-
arm pulldown).
Rep range is 68. Focus onthickness and width (deadlift,dumbbell row, barbell row).
ARMS Exercises arebarbell curls, preachercurls, pushdowns andskull crushers.
Rep range is 1015. Shouldersshould be balanced with
your arms. Use highreps/light weight.
Rep range is 810. Alsobalanced, but more size forboth shoulders and arms.
Rep range is 68. Forproportionate shoulder-to-arm
size, youre looking at morethan 20 inches (50cm).
LEGS Train your calves.In a close contest, thatcould be the tiebreaker.
Rep range is 1015. I have guystrain legs once a week (squat,
lunge, standing calf raise).
Rep range is 810. Lunges andsquats, but not so heavy that
they compress the torso.
Rep range is 68. Go heavy onall exercises (squat, leg press,
hack squat, calf raise).
ABSA well-developedmid-section establishes
the rest of the physique.
Rep range is 50. The waist isgoing to be the smallest of all
the divisions. Body weight only.
Rep range is 2024. Idealis 30- to 31-inch (76-78cm)
waist. Use moderate weight.
Rep range is 1015. Useheavier weight to thicken
the abs from multiple angles.
GET MORE advice fromHany at hanyrambod.com
BODYBUILDING TRAIN
mens physique, a look focused on
upper-body training. With the launch
of the classic physique division in
2016, a new frame has been
introduced to the mix. Ill call body-
building Bold X, classic physique X
and mens physique V. Follow these
pro tips to maximise your frame
(shoulders, back, waist and legs)
or build up into a bigger one.
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3 2 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
DoubleyourmoneyHow the double kettlebell push press couldhelp you lift more overhead than ever.BY ANDY BOLTON
THE DOUBLE KETTLEBELL
push press is a wonderful exercise.
Its part grind, part ballistic a
powerful and explosive leg drive to
get the bells moving out of the rack
and then your shoulders and triceps
take over to lock them out overhead.
IT COMESWITH COUNTLESSBENEFITS, INCLUDING:Enabling you to handle heavier
weights overhead in other lifts, like the
double kettlebell military press. This
will help strengthen your shoulders and
triceps, and improve your strict press.
Improved coordination by forcing
you to synchronise your leg drive
with a powerful lockout from the
shoulders and triceps.
Improved athleticism, not only through
greater strength but also better
jumping ability, speed and power.
PERFECTINGTHETECHNIQUESTART POSITIONPlace the bells on the floor so that
they form an inverted V. The bells
should be about 2.5cm apart.
Stand a few centimetres behind the
bells with your feet wide enough
apart to ensure the bells dont hit
your knees as you swing them
between your legs. Make sure your
toes are only slightly flared out, or
better still, point them forwards if
your hip mobility allows.
Put your hands into the crease
of your hips and push your hips
backwards. Look straight ahead
and grip the bells.
Keeping a neutral spine, brace
your abs, tense your lats and gripthe bells hard. Your shoulders should
be packed and your hamstrings
should feel tight and loaded.
Sniff in through your nose and
hike the bells back between your
legs. Keep your arms straight.
Snap your hips forwards, being
sure to keep your abs braced, lats
tensed and shoulders packed.
Catch the bells in the rack position,
and then bring your stance in so
its about shoulder width.
Jonathan Walker
demonstrates
the start position.
ANDY BOLTONis a multiple world champion
powerlifter and world record holder.
He was the first man to deadlift
more than 1000lbs (453.5kg)
For more information visit
andyboltonstrength.org
TRAIN KETTLEBELL CLASS
P
H
O
TO
G
R
A
P
H
S
B
Y
C
H
R
IS
TO
P
H
ER
B
A
IL
EY
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J A NU A RY 2 0 1 6 M U S C L E & F I T N E S S 3 3
THEPRESS
Once the bells are racked,
switch to a slightly narrower stance,
just inside shoulder width apart.
Load tension into your body by
pushing your feet through the floor,
flexing your quads, clenching your
butt, bracing your abs and crush-
gripping the bells.
Sniff in through your nose and
quickly drop into a quarter squat.
Do not try to sit back or youll drop
the weights forward. Instead, drop
into a quarter front squat keeping
your torso near vertical, with some
forward movement of your shins.
Drive up out of the quarter squat
and push the bells overhead.
When you have both bells locked
out, hold for a second. You should
still be tight from head-to-toe and
your shoulders should be packed.
Your arms should be straight and
in line with your ears, not forwards
towards your forehead.
TOBRING THE BELLS DOWN
EITHER - OPTION ONE
Pull them back down under total
tension, as you would in the double
kettlebell military press, which will
build monster strength.
OPTIONTWO
Pull them down to head height
and then let them drop to the rack
position. As they drop into the rack
position, bend your knees and assume
the quarter position to catch the bells
and soften the impact. If you chose
this option, be sure to assume the
stationary start position beforebeginning another rep. Do not try to
drop the weights on the way down,
catch them and immediately begin
another rep or your form will suffer.I recommend using option one ifyoure looking to build strength andoption two if youre looking forfatloss and endurance.
HEELS UPORDOWN?
People often get confused with the
double push press because they
dont know whether to keep their feet
flat on the floor or let their heels
come up slightly as the drive the
weights upwards. Truthfully, both
options are fine so you should go
with whichever works best for you.
Heels flat on the floor will make you
more stable, while heels up is a more
natural jumping/triple extension
motion that will potentially lead to
a more powerful drive, thus helping
you lift more weight.
PROGRAMMEYOURWORKOUT
This is similar to programming the
double military press: 3-5 sets of 3-5
reps works wonders. But, because of
the explosive nature of the double
push press, I actually prefer sets of
1-3 reps. I feel like this helps you keep
the movement quality high. Still, either
way is going to build serious strength.
As is always the case with
kettlebells, you need a fair amount
of volume with a given weight before
you can progress to the next pair.
Aim for 10 sets of 3-5 reps before
stepping up the weight.
ALTERNATIVE OPTION
Another method is to start off with
strict presses but finish of with the
double push press. Lets say you
can do three triples with a pair of
28kg bells on the strict military
press. Do those and then finish each
set with two reps of the double pushpress. No need to put the bells
down because youll already have
them in the rack position after
finishing your strict presses.
This combination is a great way
to build strength. Try not to exceed
five reps per set. Youre best off
choosing a weight you can strict
press for 1-3 reps and then ending
the set with 2-4 reps of double push
press for five reps in total. Give it
a shot; you wont regret it.
Hold the finish
position for a
second and stay tight
TRAIN
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3 4 M U S C L E & F I T N E S S
Grapefruit and othfruits can have apositive impact on
ORANGES, tangerinesand grapefruits: turns
out theyre much morethan an easy holidaygift basket. Aside fromthe obvious benefitsof vitamin C and fibre,citrus has been linkedto a reduced risk ofstroke, an increase infat loss and inhibitedgrowth of canceroustumors. Grapefruit inparticular has beenshown to preventasthma, help you stayregular and promotehealthier skin. Itcontains potassium,lycopene and cholinethat can help lowerblood pressure andtriglyceride levels.
Grapefruits are also91 percent water, andcontain a payload ofelectrolytes that makethem an ideal pre- andpost-workout snack to
hydrate and stay
J A N U A R Y 2 0 1
HIS MONTH
er citrusajor
your diet.
ETR
GRO
SS/STO
CKFO
OD
The powerof citrus
energised. Moreover,theyre truly mans bestfriend: a study publishedin the Asia Pacific Journalof Clinical Nutritionfoundthat eating lycopene-richfoods, such as pinkgrapefruit, may greatlyreduce a mans risk ofdeveloping prostatecancer. You gottalove that.
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J A N U A R Y 2 0 1 6 M U S C L E & F I TN E S S 3 5
CHEF ROBERT IRVINE EAT
S A M K A P L A N
GET MORE RECIPESChef Robert Irvines new book
Fit Fuel,is available now at
fitfuelbook.com
Caramelised natural sugars and a satisfying crunch will make you forgetyoure eating a healthydessert.
ROASTEDPEARS WITHMUESLI AND
CRANBERRIES
M A K E S 6 S E R V I N G S
3 pears3 tbsp stevia
tsp ground cinnamon
cup dried cranberries cup low-fat muesl i
cup apple juice1 cups low-fat vanilla frozen
yoghurt, divided into 6 scoops
1. Preheat oven to 175C.2.Peel pears and cut in half
lengthwise. Scoop out core with
a spoon. Place in a glass casseroledish, cut-side up.
3.Mix stevia and cinnamon.Sprinkle on top of pears.
4.Combine dried cranberries and
museli in a mixing bowl. Set aside.5. Pour apple juice into pan
with pears.6. Place pan in oven and bake for10 minutes. Remove pan and mound
the cranberry-museli mixture into theholes created by the missing cores.
Return pan to oven and bakefor an
additional 10 minutes.7. Remove pan and allow to sit for
5 minutes. Plate pears and drizzlewith remaining juice. Serve with
frozen yoghurt.
Roastedpears
NUTRITION PER SERVING
140 3g 25g 1g CALORIES PROTEIN CARBS FAT
FO
O
D
S
TY
LIN
G
B
Y
S
U
ZA
N
N
ELEN
ZER
DID YOUKNOW?
Pears are one ofthe most fibrous
fruits, with 6 gramsper medium pear.
,
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EAT FUEL
Talking
turkeyThe bird is the word. Turkeyis a super-lean source of
important proteins for musclegrowth. So get gobbling.
ROAST TURKEY
Y I E L D S 1 2 S E RV I N G S
NUTRITIONPER 100G(DARKMEATONLY)
218 25.6g 0.1g 13g CALORIES PROTEIN CARBS FAT
NUTRITIONPER 100G (WHITEMEATONLY)
155 29.4g 0.1g 4g CALORIES PROTEIN CARBS FAT
1.6kg turkey, completely thawed
4 tbsp melted butter
1 tsp salt
Herb Stuffing
5 tsp butter
2 onions, diced
6 celery stalks, diced
4 cups white bread, cubed
1 tsp each celery salt, sage, rosemary, thyme
salt & pepper
1 cups chicken stock
1. Stuffing: Heat butter in large pan. Saute
onion and celery until soft. Transfer tolarge bowl and add remaining ingredients.
2. Heat oven to 165C. Rinse your
turkey inside and out and dry thoroughly
with paper towels.
3. Loosley fill small neck cavity with stuffing.
Fold neck skin under body andfasten with
a metal skewer. Loosely fill bodycavity
with stuffing. Transfer remaining stuffing to
buttered dish and drizzle with 1/4 cup stock.
Cover with aluminium foil and refrigerate
until ready to bake.
4.Place turkey on a wire rack in a roasting
pan breast side up. Drizzle skin with butter
oroil and rub inall overwith yourfingers.
Seasonwith salt andpepper to taste.
5. Roastthe turkey until brown around
30-45 minutes.
6. Add 1 cup ofwaterto roastingpan and
cover turkey loosely withfoil. Roast until
internal temperature reaches 82C (use a
meatthermometer), basting every 45
minutes.This should take about 4 hours.
Let the turkey rest for 30 minutes in foil
before carving.
3 6 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
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1 Steggles frozen turkeybreast
400g cos lettuce
cup light Caesardressing
1 punnetcherrytomatoes
1 cup croutons
cup shaved parmesan
1. Cook turkey breast according to
directions on packet. Cool.
2. Toss lettuce and dressing in a large
bowl. Divide into plates. Top with turkey
slices, tomato, croutons and cheese.
800g turkey thighs
1 onion, sliced
185g Rendang paste
140ml can coconut cream
fresh coriander leaves
1. Heat a large frying pan. Add the
rendang paste and turkey. Stirfy for
5 minutes.
2.Add sliced onion and 1/2 of the coconut
cream. Cover and cook over low heat for
25 minutes until turkey is cooked throughand sauce has thickened.
3.Add the rest of the coconut cream, fresh
coriander. Stir well until heated through.
TURKEY CAESARSALAD
Y I E L D S 4 S E R V I N G S
TURKEY RENDANG
Y I E L D S 4 S E R V I N G S
NUTRITION PER SERVING
508 52.4g 29.9g 17.5gCALORIES PROTEIN CARBS FAT
NUTRITION PER SERVING
401 38.5g 7.9g 23.7g CALORIES PROTEIN CARBS FAT
J A N U A R Y 2 0 1 6 M U S C L E & F I T N E S S 3 7
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6 cups low-sodium chicken stock
4 small carrots, sliced cm thick
cup uncooked white rice
1 cups shredded roasted turkey
2 tbsp chopped fresh dill
1. Bring the chicken stock to a boil
in a large saucepan. Add the carrots
and rice and simmer until tender,
about 12 to 15 minutes.
2.Stir in turkey and dilland simmer until
heated through, about 2 minutes.
TURKEY WITHRICE SOUP
Y I E L D S 2 S E R V I N G S
NUTRITION PER SERVING
333 40g 28g 6g CALORIES PROTEIN CARBS FAT
AstrongersoupWant to get rid of leftover holiday turkey? Makeit into a high-protein soup that serves up big
gains any afternoon. BY SEAN HYSON
DID YOUKNOW?
Tryptophan inturkey doesnt
necessarily makeyou sleepy, butovereating will.
S A M K A P L A N
FO
O
D
S
TY
LIN
G
B
Y
S
U
ZA
N
N
ELEN
ZER
EAT 15-MINUTE FEAST
3 8 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
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For recipes visit www.steggles.com.au
Steggles offers something new, from tasty fillets to
the finest roasts or mince for bolognaise and burgers.
For healthy, tasty meals that your family will love
every day of the week, lets talk turkey.
Available from
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4 0 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
EAT FOOD OF THE MONTH
FO
TO
FO
O
D
/STO
CK
FO
OD
Pistachios
PISTACHIO BUTTER
S E R V E S 1 0
2 cups pistachios, shelled tsp sea salt
1. Preheat oven to 175C.2. Put pistachios on a baking sheet ina single layer; bake for about 7 minutes.3. Add to a food processor in incrementsand scrape down sides periodically foran even grind.4. Blend for about 15 minutes, or until
the pistachios are smooth and creamy.
Snack on this nutritious nut to help manage your waistline. BY ADAM BIBLE
NUTS AND SEEDS are greatadditions to any hard-trainingguys diet. They have fibre,
vitamins, minerals and good fats,and help you fill out your dailydiet requirements to maintainyour physique. Each meal shouldbe a healthy combination ofproteins, healthy carbohydratesand some healthy fats, saysHeather Mangieri, a specialistin sports nutrition. And its easyto top off your levels of proteinand carbs with nuts, she says.But just mindlessly shovingcalorie-dense nuts in yourmouth can get your macrosout of whack pretty quickly.
Our suggestion for nut lovers is
to make the most of pistachios one of the lower-calorie stars ofthe nut world and what we
think is the hands-down bestnut for health-conscious blokeswanting to stay trim and fit. Forexample, 49 pistachio nutsequals about 6 grams of proteinand 160 calories. Compared withalmonds (23 nuts, 6 grams ofprotein) and cashews (16 nuts, 5grams of protein), youre gettingmore nuts for the same 160calories. In-shell pistachios arealso a great way to help youavoid overindulging, assuggested in a 2011 preliminarybehavioral study in Appetite.Coined the Pistachio Principle
O-GOBAGS MAKE
stachios a wise
ck-up when youre on
he move. If you need
nother reason:
reliminary studies also
uggest that pistachios
ay have a role in
eight management. A
mall preliminary study
omthe British Journal
of Nutritionsuggests
that pistachios may
actually have 5 percent
fewer usable calories
than food researchers
previously calculated.
Further, a preliminary
study from UCLA in
the US suggests that
controlled portions of
pistachios can be
included in a healthy
diet, even for those
managing their weight.
Although causation has
not yet been proven
and further research is
needed, these studies
suggest that pistachios
can be a delicious snack
that may help support
weight management.
GOOD TO GO
i
pi
th
a
p
s
m
w
s
fr
by study author Dr JamesPainter, the results showed thatsnackers who left discarded
shells in front of them all day ate18 percent fewer calories thanthose who had the shells takenaway, suggesting the emptyshells may serve as a visual cueabout how much has been eaten,thereby potentially encouragingreduced calorie intake.
Some information from
Wonderful Pistachios &
Almonds was used in this article.
QUICKTIP
The empty shellscan serve as a visualcue as to how muchyouve eaten a cue
not offered by abag of chips.
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J A N U A R Y 2 0 1 6 M U S C L E & F I T N E S S 4 1
1 FOOD, 5 WAYS EAT
WOLFGANG
USBECK/STOCKF
OOD
CapsicumNutritious and versatile, its muchmore than a salad topping.BY DEBI ZVI
1COOK AN
EGG-IN-A-HOLECut a capsicum into 1cm rings.Remove ribs and seeds. Heat oil ina pan on medium. Saut 2 rings for1 minute each side. Crack 1 egg into
each ring. Cover pan. Cook 2-3minutes. Top with salt and pepper.
2MIX A CAPSICUM
SLAWMix 1 cup each julienned capsicum,shredded cabbage and carrot, andcooked edamame with cupchopped coriander. Add mixture of2 tbsp each peanut butter and ricevinegar. Add red pepper flakes.
5BAKE
STUFFED CAPSPreheat oven to 200C. Cook 500g turkeymince until brown in a pan. Stir in 2 cupseach tomato pasta sauce and choppedsilverbeet; cook until silverbeet wilts. Half3 capsicum lengthwise, remove seedsand stuff with turkey. Place in baking
dish, cover, bake for 35 minutes.
VITAMIN
BOOSTOne large raw redcapsicum has
209mg vitamin C,which is more than
the amount in alarge orange.
3MAKE
PICKLED CAPSBoil 2 cups white wine vinegar, cup sugar, 2 tbsp water, 2 clovessliced garlic and 1 tsp salt. Removetops and seeds from 500g capsi-cum, add pepper to mason jar,pour in liquid, cover. When jar isroom temp, chill 3 days and serve.
4WHIP UP A
STIR-FRYIn an oiled wok on medium heat,combine 1 cup each red and yellowcapsicum and cup each broccoli,carrot, snap peas and water chestnuts.Cook 2-3 minutes. Add 20 prawns,2 tbsp teriyaki sauce and 1 tbspsriracha sauce; cook 5 minutes.
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4 2 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
Cutting carbsDr Adrian Hodgson
assesses thelatest thinking on
low-carb diets.
REFERENCERaper et al. Effect of high-fat and high-
carbohydrate diets on pulmonary O2 uptake
kinetics during the transition to moderate-
intensity exercise.J Appl Physiol(1985).
2014 Dec 1;117(11):1371-9.
DEBATE AROUND THE ISSUE
of low-carb/high-fat diets shows
no sign of slowing down.
Most people are aware of the
importance of carbohydrate and fat
in producing energy during exercise.
But they know less about the merits
of high or low-carb diets.
Despite this, low-carb/high-fat
diets are widely seen as a great
way to boost performance and
TH
IN
K
S
TO
CK
metabolism. But these claims are
largely unproven, if not wrong.
A recent study compared the
impact of high-fat and high-carb
diets in more detail. The study
focused particularly on the muscles
ability to use oxygen, which is
essential when utilising different
energy sources.
After completing a glycogen
depleting exercise session, eight
men began either a high-fat diet
(73% fat, 22% protein and 5%
carbohydrate) or high carbohydrate
(80% carbohydrate, 10% fat, 10%
protein) for six days.
They then performed an exercise
test on days five and six, which
involved cycling at low intensity and
building up to high intensity (80%
lactate threshold). During this test,
oxygen uptake was assessed, along
with carbohydrate and fat oxidation.
Researchers found that those on
high-fat diets took longer to adapt to
taking in more oxygen as intensity
increased than those following
high-carb diets. This demonstrates a
lower capacity for muscle blood flow
and oxygen delivery, which causes
the muscle to use carbohydrate at a
lower rate. Therefore, if youre
focused on performance, your form
could suffer if youre on a high-fat
diet for more than six days.
Periodising carbohydrates is agood approach to take. Have plenty
of carbohydrate when performance
is a priority but lower your intake
when doing lower-intensity, shorter
sessions or on rest days.
SLICE IS
RIGHTYour form couldsuffer if youre ona high-fat diet for
more than sixdays
EAT CARBS
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J A N U A R Y 2 0 1 6 M U S C L E & F I T N E S S 4 3
Drink up
WHETHER
youre activeornot, water is one
nutrient you really have to
make sure youre gettingenough of in your diet, insummer and winter.
Josh Axe, a nutritionist andconsultant to the US Olympicswim team, recommends thatpeople take their bodyweight, cut that in half anddrink the equivalent number inounces daily. [1 ounce =30ml.] Other factors thatimpact how much water youshould drink include bodysize, activity level, climate,diet, other beverage intakeand medical condition.
Adequate water intake isimportant for a host ofbody processes, includingmuscular activity,temperature regulation andthe transporting of oxygen toour cells, and using thisformula may help you dial inyour requirements, butexactly how much water youneed in order to perform at
your best when youre
exercising has been hotlydebated in recent years.Previous guidelines suggestedproactively drinking more
water than youre thirsty forto stave off a possibleperformance-sapping deficit.But a 2013 British Journal ofSports Medicineanalysis of 15published studies suggeststhat simply drinking to satisfythirst could be the best wayfor the active person to stayideally hydrated.
You can also increaseyour fluid intake by eatingfoods high in water content.On the fruit side, watermelonand strawberries hoveraround 92 percent water pervolume, grapefruit is at 91,cantaloupe is 90 andpineapple, cranberries,oranges and raspberriescome in at 87. Waterycucumbers and lettuce aretops for the vegies at 96percent, with zucchini,radishes, tomatoes, cabbage,and celery around 94 percent.
Fiji Water provided some
information for this article.
Hydration is crucial to bodilyprocesses even whenyoure not sweating.
I know drinking
water is important,but I dont want todrink too much. Howmuch do I need?
A:
PU
LSE/C
O
R
BIS
JUICES:YES, NO, MAYBE
We give you the best bet whenyoure craving a drink other
than wat er.We all know that water is
your best bet when you wantto stay hydrated, but some-
times especially aft er aparticularly tough workout,a flavoured beverage really
hits the spot. If youre goingto reach for a pos t-workoutdrink (other than water or a
protein shake), indulge right.Here is our verdict on these
three drink options, based ona 250ml serve:
V8 ORIGINALCalories:53
Carbs:9.3Sugar:6.5g
Fibre:2g
ORANGE JUICECalories:68Carbs:13.8gSugar:13.8gFibre:0.8g
APPLE JUICECalories:108Carbs:26.3gSugar:26gFibre:0.3g
DIET 000 EAT
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EAT FATS
BELIEVE IT OR NOT, of all
the questions I get from both
readers and clients, the one
topic that keeps coming up,perhaps more than any other,
is oils. People know Ive
recommended coconut oil highly
in the past, so they stick with its
use religiously. They also know
Im not a huge fan of vegetable
oils, so they avoid them like the
plague. In this months column,
Id like to put any misconceptions
to rest permanently and make
a definitive statement on where
I stand with regard to the mostcommon oils.
WHAT TO AVOID
First off, you need to know
that vegetable oils are, indeed,
not recommended. If youre
trying to build mass, burn fat,
and improve your athletic
performance, youll want to stay
far away from most vegetable
and nut oils, with the exceptions
of coconut oil and butter. This is
The oilmanifesto
MCTs, revisited: the truth about oils.
BY JOHN KIEFER
4 4 M U S CL E & F I T NE S S J A N U A R Y 2 0 1 6
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J A N U A R Y 2 0 1 6 M U S C L E & F I T N E S S 4 5
FATS EAT
because most vegetable and
nut oils contain extremely high
ratios of omega-6 fatty acids
to omega-3s.
We know omega-3 fatty acids
are beneficial, but whats the
deal with omega-6s, and why
are they bad?
First off, omega-6 fatty acids
are highly inflammatory, and if
youre inundating your body
with them, youll become pro-
inflammatory. If youre already
ingesting far too many omega-6
fatty acids from everything else
youre eating, once theyve
entered your body theyre
competing for all the enzymes
necessary to convert all the
other fats in your system to
things you need. In other words,
youl l be wasting all the raw
materials your body has on
hand to help you. Eliminate all
vegetable and nut oils from your
diet and yes, olive oil is one of
these and youll go a long way
towards improving your health
and performance.
COCONUT OIL: YOURE
ONLY HALFWAY THERE
Again, Ive recommended
coconut oil for a lot of things in
the past, and Im not exactly
going to step back from this
recommendation. You should
know, however, that its not
completely good. Coconut oil is
composed of approximately 66
percent medium-chain
triglycerides (MCTs), which Illexplain in a moment. That other
34 percent? Its kind of a hit-or-
miss proposition, which is why
I generally recommend straight
MCTs for pretty much
everything. Coconut oils main
efficacy is its cooking utility,
and its a great way to fry fatty
foods. Its a low-viscosity oil that
has the ability to penetrate
membranes, so it essentially
replaces the fat in the foods
youre frying with a more
effective type of fat. Other
than cooking and the taste of
coconut oil, which many people
l ike theres a much better
alternative.
MEDIUM-CHAIN
TRIGLYCERIDES:
THE MIRACLE OIL?
MCTs take a complete different
pathway for fatty acid
absorption, passing into your
system directly to cause a surge
in available free fatty acids (FFA)
for energy. Other fats take
several hours to do this. This
spike in your FFA levels can
create significant ketone
production and ketones are
easily my favourite source
of energy in the human body.
Theyll fuel your cells and
improve your cardiac muscle
efficiency like nobodys
business. It works like this:
MCTs essentially circumvent
the enzymes needed to cleave
longer fatty acids in order to use
them for energy, and theres norate limit on any of this. Long
story short, MCTs get into your
body and fuel your cells better.
As an adjunct to this, the
alternate pathway taken by
MCTs will essentially prevent
your body from going into
rhabdomyolysis. In other words,
if you do CrossFit and you dont
take MCTs, Id suggest checking
into the nearest mental hospital
for a comprehensive
psychological evaluation.
Because of their effect on
ketone production, MCTs are the
oil of choice for anyone on an
ultra-low-carb diet plan like The
Carb Nite Solution. When you
first wake up, MCT oil ingestion
will give you an immediate boost
in FFA, which will start ketone
production almost immediately
and keep it going throughout
the day. If you couple this with
eating fat from food in the
morning these fats will be
available a few hours later
youll have a constant source
of FFA for the entire day and
there wont be gaps where
nothing is happening.
The good news here is
that MCTs are available in an
emulsified form from various
manufacturers. These emulsions
make MCTs palatable and
realistic to add to pre-workout
drinks and shakes. Theyll mix
with other materials and notseparate. Think of emulsions
the way you think about soap.
One side of soap attaches to
water and the other side
attaches to fat. With MCT
emulsions, we now have an
edible soap that allows us to
add it to our workout drinks
without having to force it down.
THE FIRST THING Id
suggestdoing is to
add 10 grams of MCT
oil to your coffee in
the morning. Then,
when youre doing
your heavy, brutal
workouts, mix an MCT
emulsion with your
protein shake or
pre-workout shake
the idea is to have
something somewhat
low-carb at this point
and drink it
throughout your entire
session.Youd have
something before you
started, and then right
before you start and
then youd drink it the
entire way instead of
relying on Gatorade or
water.
This will help you in
a number of different
ways. First, youll have
greater tolerance to
your environment,
especially if youre
training in a very hot
environment. Youll
also have much more
available energy, and
that energy will be
delivered by the MCT
emulsions in a much
more consistent way
than glucose without
the potential crash
that happens when
youve been taking
in something like
Gatorade throughout
your workouts.
RECOMMENDATIONS
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4 6 M U S C LE & F IT N E S S J A N U A R Y 2 0 1 6
EAT NUTRITION
GET
TYIMAGES.C
OM(
7)
THE SUPER 6 These six foods are among the best sources of vitamin C.VITAMIN C IS ONE OF THE MOST beneficial nutrientsfor active men.
Of primary note is thefact that this nutrient is an antioxidant, helping
destroy free radicals generated by stressorssuch as exercise. Free
radicals destroy the integrity of cell walls and, over time, lead to disease.
CALORIES
56VITAMIN C (MG)
3872
ACEROLA JUICE(RAW)235ml
CALORIES
388VITAMIN C (MG)
379
ORANGE JUICE(FROM CONCENTRATE)
235ml
CALORIES
112VITAMIN C (MG)
376
GUAVA(RAW)225g
CALORIES
50VITAMIN C (MG)
341
YELLOWCAPSICUM
(RAW, CHOPPED)225g
CALORIES
51VITAMIN C (MG)
209
REDCAPSICUM(RAW, CHOPPED)
225g
CALORIES
112VITAMIN C (MG)
196
KIWI FRUIT(RAW, GOLD)
225g
Watershedmoment
ASPARAGUS IS ONE OF THE
most popular vegetables among
dieting bodybuilders. Thats
possibly because it looks like
a mini green spear, but more
likely because it improves
your physiques appearance by
encouraging your body to drop
water. Asparagus is also high in
micronutrients such as folic acid
and vitamins A, C, E and K, and
it contains the amino acid
asparagine a natural diuretic.
While bodybuilders should
consume asparagus throughout
their competitive seasons and
even year-round one of the
best ways to get the greatest
water-dropping benefits from
this vegie is to eliminate it
from your meal plan two weeks
before you start to drop water.
Then use it as your primary veg,
especially when
cutting sodium.
Asparagus is a natural diuretic.
BY STEVEN STIEFEL
Taking vitamin C not only reduces this damage, but research
demonstrates that it also supports muscle gains in other ways:
vitamin C helps burn body fat by synthesising carnitine, and it boosts nitric
oxide to improve blood flow and muscle pumps during weight training.
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J A N U A R Y 2 0 1 6 M U S C L E & F I T N E S S 4 9
BY SHAWN PERINE /// PHOTOGRAPHS BY PER BERNAL
From troubled delinquent to
beloved superstar, DwayneJohnsonhas forged his ownunique success story by wayof lessons learned in the gym.
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D W A Y N E J O H N S O N
5 0 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
FIRST,THERESTHEGYM.Always, the gym. Because the
gym is his anchor and its his
sanctuary, and because it helps
him to remember, and because
it helps him to forget. The gym
has been his home when he was
homeless, and it is today, when
hes far from it. Its seen him
through his many successes
and served as an outlet for
frustration over his failures.
Above all, the gym has provided
him sacrosanct life lessons,
learned in his youth but still
applied in his adult life.
This is a story about Dwayne
Johnson, but its not about his
global successes as a WWE
legend and Hollywoods most
bankable star. Its also not
a first-person account of an
interview at a chic restaurant
that details his attire and
interactions with the waiter. Let
other magazines tell that story.
This is the story of his
formative years, and some of
the lessons he learned during
them, many in dusty gyms
across the country, acquired
by way of iron and sweat and
his holiest of grails, hard work.
Because, as Dwayne will tell
you himself, it is these very
things that have made him
the man he is today.
Here are seven young
Dwayne Johnson teaching
moments. Seven, because
thats how many dollars he
had in his pocket when, at 23,
he was cut from the Canadian
Football League and found
himself forced to start his life
over from scratch, this time
as a professional wrestler.
Seven, because so significant
is the number to him that he
named his company Seven
Bucks Productions. And seven
because, of course, the issue
you now hold marks our Man
of the Centurys seventh
Muscle & Fitnesscover.
DWAYNEJOHNSONWAS13 years old when
he had his first weight workout, but
hed been accompanying his dad,
legendary wrestler Rocky Johnson,
to the gym since he was much
younger than thatmaybe 5 or 6.
Some of his oldest memories are
triggered by the smell of sweat and
rust and chalk, and of the hollow
clanging sound weight plates make
when theyre slid onto a cold-rolled
steel bar and slapped against one
another. Although he wasnt allowed
to touch the weights, it was enough
for him just to sit quietly on a bench
and watch his father pound the iron.
Every morning my dad was up at
5am. Hed have his coffee and then
hit the gym, regardless of whether
he was at home or on the road.More often than not, Rocky
Johnson was on the road. Much
of the time young Dwayne would
stay home with his mother, Ata.
When Rocky was home, though,
Dwayne would savour the chance
to accompany him to the gym. For
Rocky it was babysitting. For Dwayne,
it was a chance to enter a wondrous
world, full of men performing
seemingly impossible tasks like
a bunch of real-life Hercules.
Back then, going to a gym wasnt
a thing, at least not like it is
today. There wasnt towel service
and scented lotions in the locker
rooms, and no TV at every cardio
station. Hell, there werent even
cardio stations. And if you wanted
a personal trainer, youd simply
pay the biggest guy in the gym to
show you what he did to get that
way. What gyms did have back
then, though, was lots of living
examples of grit and drive and, most
significantly to present-day Dwayne
Johnson, hard work.
Other dads took their kids to the
playground. Mine took me to the
gym, and the gyms he took me to
were very hardcore. Weight rooms,
really. But it was important bondingtime for us, and it was there that
I learned at a very young age that
theres no substitute for hard work.
My dad and the other wrestlers
would train for hours and hours
every morning, just like all of the
top bodybuilding stars of the day
Arnold Schwarzenegger, Franco
Columbu, Frank Zane and Albert
Beckles. It was all he knew, and
it was all I knew back then. And
it worked.
Work hard. Always
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D W A Y N E J O H N S O N
5 2 M U S C L E & F I T N E S S J A N U A R Y 2 0 1 6
WHENHEWAS8 years old, Dwaynes
parents allowed him to participate
in sports baseball, soccer, martial
arts, gymnastics. Sometimes his dad
would wrestle with him, bending his
wiry frame into knots, toughening
him up for the hard knocks to come.
Dwayne was dying to lift wei