26 
THE KID PRODIGY Meet Sbu Khuzwayo, SA’s next great pro hope
56 
Lessons learnt from one of SA’s top online coaches
100 
THE RISE OF THE SUPER FREAK How hGH and IGF-1 changed the shape of
bodybuilding forever
88
24 Night-time nutrition Limiting overnight catabolism
28 Prodigy moves Sbu’s top exercises for the ultimate body
38 Four bodybuilding lessons Important lessons everyone can take from the competitive stage
42 One size does not fit all  The importance of individual differences in training and contest prep
46 Hammer those hammies Five steps to better hamstring development
50 Grip and rip  The grip you use can impact the muscles you target
54 A lesson in physics How gravity affects every aspect of our physical development
66 A winner’s mindset  The psychology of contest prep
72 Bodybuilding wisdom Insights from Julian-Lee Rhamdari and Nadeem Osman
80 Get stronger now 10 ways to lift more weight and build more muscle
84 Peri-workout supplementation  The most comprehensive supplement strategy
88 Five moves every novice should master Essential exercises you should know
Athlete spotlight 94 Monique Norval
NIKITA LONG
8 Muscle Evolution
No liability is assumed by The Maverick Publishing Corporation, Muscle Evolution Magazine nor any of the authors of the information provided in this publication. The Maverick Publishing Corporation cannot be held liable for any advice provided in this publication. The information published in this magazine should not be considered as medical advice, please consult a registered doctor. The Maverick Publishing Corporation shall not be liable for any unsolicited material, nor photographs or manuscripts submitted to our publication office. The Maverick Publishing Corporation reserve the right to reject any advertising without notification, and will not publish any editorial material nor advertising that we feel does not comply with our readership audience.
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PHOTOGRAPHERS  Gary Phillips, Soulby Jackson, Michael Palmer, Richard Cook, Slade @ Pure Studio, Cindy Ellis, Isaac Hinds, Naco Rautenbach
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THE PUBLISHERHE
Muscle Evolution
end of the day, being a good person is far more inspiring than being a great physique with a bad attitude. Combine the two and you have the perfect recipe to become a formidable face (and body) in the game; someone that people will follow wherever you go!
Getting a supplement brand to endorse you and your potential as an athlete is a truly great compliment. Those who have built strong supplement empires are some of the most passionate people you’ll ever have the privilege of meeting. Attaching an athlete to their brand and their name is a very personal and satisfying process for those who have built brands from scratch. However, all these years spent building reputations and brands are  jeopardised when s igned ath letes do nothing but slander other athletes on social media, or act recklessly in their private lives. It’s an honour to be approached by a top supplement company, and it’s up to every athlete who is lucky enough to be approached to make sure that you live up to that honour. It’s not about what the brand can do for you, but it’s about what you can do for the brand. If you’re a top athlete and you’re still not getting any recognition from reputable brands, change your approach. Rather think of yourself as a marketable entity, then ask yourself if you’re doing everything possible to showcase the qualities that a brand would want to associate with. Viewing yourself as a brand applies to your personal life as well. It’s not just about the sport; it’s about every aspect of your life. Why shouldn’t the standards you set for yourself in the gym apply to your personal development as well? Being an athlete with a great physique is honourable, but being a champion athlete who shines as much off the stage as they do on it makes you a formidable force to be reckoned with. So aspire to be as great on the inside as you are on the outside, and you’ll have the ultimate formula to success in this industry.
Enjoy issue 70!
A
bout a month ago I posted a status on social media that shook the local bodybuilding and fitness industry
a little. I said that, in 2015, I’m only going to work with those who treat themselves as brands, and those who seek to i nspire and motivate others. I said this because I strongly believe that it’s only through giving to others, be it help, advice, motivation or inspiration, that we inevitably receive for ourselves, in the form of respect and admiration. Reaching out to people, to help and motivate them, also shows that you’re not solely focused on your own progress, and that you care about giving back to the community. Over 300 likes and 60 comments later, with not one negative comment or disagreement in response, it’s clear that the days of simply having a great physique and expecting to pull an audience, and brands as sponsors, are over. With social media playing such a central role in people’s lives, acting as a showroom floor for all to see our details and flaws, it’s imperative that we act responsibly, and in a way that best promotes us as individuals, and as a unique brand. People may aspire to create a physique like one of SA’s best athletes, but if that same athlete projects recklessness, and doesn’t live a life that is aspirational and positive, then why should a reputable brand attach themselves to s uch an individual? The days when a great physique was the only characteristic or trait that mattered are over, as are the days of the self-absorbed and self-indulgent athlete. It’s time we rectify this misconception, which still permeates our sport locally, and best we do it quickly. At the
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WFF WORLD CHAMPS
 The WFF is pleased to announce t hat Sout h Afr ica will host the
2015 World Championships, which will mark only the second
occasion that the championship event has been hosted outside
of Europe. The prestigious event will take place on 7 November
2015 at Unisa in Pretoria. The organising committee, headed by
WFF SA President, Alet Lemmer, expects some 350 athletes from
up to 15 countries to attend the show. The event will also host
Bikini, Figure and Men's pro line-ups, along with a guest posing
routine from WFF pro Calum von Mogar. There are also 15 pro
cards on offer to deserving amateur athletes.
For more info on the event or divisions visit www.wff-international.com,
as well as www.nabbasa.com or www.wff-worldchampionship.SA.com.
M.E
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You have put in the hard work - now share it with likeminded people all over the country.  This forum is wher e we give our readers a pl atform to communica te visuall y and be part of Team Muscle Evolution. Follow us on Twitter (@muscleevomag) and Facebook
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Jess Kibassa
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er.
 To be honest, as I am not a medical doctor, and without any prior
knowledge of your girlfriend’s
medical history and current health status, particularly in terms of cardiovascular health, it would be irresponsible of me to offer an opinion. Without knowing if her previous heart murmurs were ‘innocent’ or ‘abnormal’ makes it extremely difficult to make recommendations, without the possibility of putting her health at risk.
In general terms, most pre- workouts contain reasonably high levels of caffeine, along with other stimulants, which may include ingredients such as synephrine. Caffeine, along with some of these stimulants, known in scientific circles as beta-agonists, have the potential to cause a slight, temporary increase in both blood  press ure an d hear t rate . Likewise, they can temporarily increase cardiac arrhythmia (irregular heart beat) by increasing stress hormone production, which includes powerful hormones
PRE WORKOUTS AND HEART HEALTH
Thanks for all your valued advice. I would like to know your opinion on pre-workouts and heart murmurs. My girlfriend had a heart murmur when she was younger,
but it has since improved. Can she use a pre-workout and, if so,
would you suggest any specific products? Deon Oberholzer 
Q
A
and neurotransmitters such as adrenaline.
In those with good cardiovascular health, which is characterised by normal blood pressure levels, a healthy and regular heart beat, and a low resting heart rate, these effects are nothing to be concerned about. In fact, an elevated heart rate, increased adrenalin production and the vasodilation that accompany the use of most pre-workout supplements are actually some of the benefits that users of these products seek.  They all help to boost energy levels, enhance exercise capacity, and improve the delivery of energy substrates to, and the removal of metabolites from working muscles.  The best advice I can offer you is
to speak to her cardiologist, or visit her GP for a complete check up. If the cardiologist or doctor gives her a clean bill of health in terms of heart function, then I do not see any reason why she couldn’t start using a pre-workout, as long as it comes from a reputable supplement brand. It might also be a good idea to select the product you would like to use initially, and take the formulation of that product along to your doctor.  The various products available for purchase, from the multitude of supplement brands out there, may have different ingredients and formulations, which may ultimately impact her doctor’s decision. There is denitely no reason to put your girlfriend’s health in jeopardy for the sake of using a supplement, so rather err on the side of caution.
ontrary to the popular belief held by most
people in endurance sport, it has been scientically proven that fasted-state cardio is superior to fed-state cardio when it comes to training.
I know that the eyes of most bodybuilders glaze over when they read facts about endurance training, but bear with me as I explain why you should take more of an interest in these seemingly unrelated physiological responses to training.  There has recent ly been
some new research, and some compelling evidence to come from the world of endurance sport science that relates to the human body. More specifically, it was documented that, in all groups of athletes that were studied, those training in a fasted- state had a higher concentration of glycogen storage units that were filled after post-exercise
feedings, compared to those athletes who trained in a fed-state.  The ‘fed’ athletes actually expressed far lower concentrations of filled glycogen reserves when feeding after a workout.  This goes some way
to explaining why many of the world’s best, unbeaten athletes and sportsmen train in a fasted-state, then switch to fed-state environments during periods of competition.  This is commonly referred to “training low and racing high (on glycogen)” in
endurance sporting circles. It is also interesting
to note that in both test groups there had been an increase in peak power output. However, the athletes training in the fasted-state had a greater increase in their peak power output.
I have used this example to show you how, through science, and manipulating the body’s ability to store glycogen, you’re able to get different results. For the competitive athlete this may be a formidable application of endurance-based
sport science for use when preparing for a show because, when the time arrives, you’ll be able to fill your glycogen reserves more efficiently, and to a greater degree, before stepping on stage.
SCIENCE OF
 
T THE OUTSET I WOULD LIKE TO STATE THAT, ACCORDING TO
AVAILABLE RESEARCH, FASTED-STATE TRAINING RESULTS IN GREATER GLY- COGEN RETENTION THAN TRAINING IN A FED-STATE.
Yes, I know that discussions around the application of a highly aerobic and glycolytic- dependent energy system used predominantly by endurance athletes may vary considerably in the context of bodybuilding, but the fact of the matter is that we all store carbohydrates in the same storage units. Accordingly, there are a few things we can learn from the endurance- based scientific literature, and we can apply many of those theories to our own approach to enhance physique development for the stage.
H
O
W
CONDITIONING MYTH BUSTING
THE
New studies shows those athletes training in a fasted- state had a highe r concentration of glycogen storage units that were filled af ter post-exercise feedings, compared to those who trained in a fed-state.
A RECENT STUDY
IN TWO GROUPS:
1. The rst group: Athletes in a fasted state, who showed an increase of 57,4% in their glycogen storage units, in comparison to the second group.
 
 
m
u
s
c
l
e
cells, can also de te rmine ho w anabolic  we are, 
t
o
 
sugges t a couple  o f s tra tegies I use 
 to m y 
O
ne of the first things I do when concentrating on
my carb intake is ensure that I consume all my carbs over each of my meals throughout the day. That means I include carbs in up to four or even five of my main daily meals.
If you’re eating 300g of carbohydrates a day, and only consume them over two meals, you’re effectively eating two
SUGGESTED APPROACH
also known as carb cycling. This entails periods of low or no carb intakes, often for a few days, which are then followed by one or two days where carbs are introduced back into the body in differing volumes.  This approach h elps to
simulate the effects outlined in the research discussed earlier in this article, without losing out on the anabolic benefits of carbs, as you effectively create the environments of both a fasted-state trained athlete, and a fed-state trained athlete, over a specific period.  The number of days I
generally ‘de-carb’ and then ‘re-carb’ my athletes is entirely dependent on their conditioning, and the overall result we desire. Of course, when it comes down to the last 10 days leading up to the show,
these depletion and carb-up phases become of critical importance. The application of hard science is the key to ensuring that your body has the capacity to maximise glycogen reserves, while still exhibiting a very dry, grainy look, which is something that most bodybuilders find elusive.
As I’m still quite involved in coaching, training athletes for various levels of competition and shows, it constantly amazes me to see how many athletes post pre-contest conditioning photos of themselves on social media a few days out from the competition, looking incredible, only to arrive on show day looking emaciated or under-conditioned, or, even worse, looking smooth due to their mismanagement of water balance and carb intake.
SO, MY ADVICE TO YOU WOULD BE TO EXPERIMENT AS MUCH AS YOU CAN WITH DEPLETION AND CARB UP CYCLES, TO SEE WHICH FORMULA GIVES YOU THE BEST RESULTS PRIOR TO STEPPING ON STAGE. I KNOW OF MANY AMERICAN PROS WHO DON’T EVEN DE-CARB; THEY SIMPLY DECREASE THEIR WATER INTAKE SLIGHTLY, NOT EVEN THAT MUCH, AND THEY GET AN AESTHETIC EFFECT THAT IS DESIRED BY MANY. M.E
doses of 150g of carbohydrates.  That places you at a higher risk of not converting all those carbs into muscle glycogen, in which case some might be converted into triglycerides for storage in the fat depositories of the body. This is not desirable for most people reading this article. I therefore aim to balance my carb intake throughout the day, which also leaves me feeling full for longer during the day. On the days when I don’t spread my carb intake evenly throughout the day I sometimes experience sugar-lows, as well as sugar cravings.
What I also enjoy using is a method of carb manipulation called carb-rotation, which is
, and  the bene  t o  f  the a t le tes I coach. 
’  the 
 
i f muscle gl ycogen s tores are  too lo w. ”
“It constantly amazes me to see how many athletes arrive on show day looking under- conditioned, or, even worse, looking smooth due to their mismanagement of water balance and carb intake.”
“I also enjoy using a method of carb manipulation called carb-rotation, which is also known as carb cycling. This entails periods of low or no carb intakes, often for a few days, which are then followed by one or two days where carbs are introduced back into the body in differing volumes. “
    I    S     T     V     A     N     C     S     A     K     /     S     H     U     T     T     E     R     S     T     O     C     K
 .    C     O     M
Managing Editor UTR T O
UALITY SLEEP IS ESSENTIAL FOR OPTIMAL GROWTH AS THIS IS THE TIME WHEN A NUMBER OF BIOLOGICAL
PROCESSES WORK TO REPAIR THE DAMAGE CAUSED DURING TRAINING, AND DAILY LIFE. 
It’s during REM sleep when our bodies enter a heightened anabolic state, which results in the rejuvenation and repair of the immune, nervous, skeletal and muscular systems. A number of internal processes occur at night to make this happen, in particular a pronounced anabolic hormonal response. These processes release important growth factors, such as human growth hormone (hGH) and testosterone during the night to stimulate the repair process. In fact, over 90% of your daily hGH supply is actually released while you sleep, as pulsatile secretion increases after 1-2 hours of sleep, with maximal secretion occurring during later stages of sleep.
However, while everything else is working to aid recovery, our bodies also need a steady supply of the nutrients and substrates required to repair damaged muscle tissue, and replenish whatever was depleted during training. Without sufficient amounts of amino acids, free fatty acids and glucose the anabolic process is unable to run its full course.
In addition, when the natural release of hGH stops and you run out of amino acids to synthesise new protein our bodies enter a state called nocturnal post-absorptive muscle catabolism, or NPMC. This happens every night, and it is a natural process that cannot be stopped. However, there are ways to mitigate how much muscle tissue is lost to the process.
Q WITHOUT
OVERNIGHT CATABOLISM WITH PROPER
process, and limit the effects of the
catabolic state that follows (this is an
important distinction) there are a few
tools at our disposal. One of the more
controversial methods being suggested
dietary pattern of consuming most of
your calories in the morning, with a
steady decrease in calorie consumption
over the course of the day, with your
smallest meal eaten at night, a few hours
before bed. However, this 'conventional wisdom' is
increasingly being challenged. One of the main reasons is that a large, late-night meal provides the volume of macronutrients needed to support the initial anabolic repair phase, when hGH and testosterone levels are at their highest. A continued steady supply of amino acids will then help to mitigate the muscle breakdown that occurs during NPMC.
An interesting point worth noting here is that most carnivorous mammals will sleep after large feedings, with little or no interference from the digestion process – a common reason touted to avoid late night eating. The other reason to avoid eating before bed is that it limits the amount of calories that will be stored as fat, as there is no activity to 'burn' the fuel you've consumed. However, these mammals don't seem to become obese by following this eat-sleep pattern. The caveat to that statement is that they follow an eating pattern characterised by periods of intermittent fasting, so that line of reasoning should be viewed in context.
Regardless, if you're eating 'clean' and your total calorie consumption throughout the day remains constant, it may be of benefit to shift the calorie values of your meals to favour your morning meal, to break the night-time fast, and your evening meals,
COMBINED STRATEGIES
 The i nit ial r ise in circulating amino acids from the whey help to fuel the initial anabolic process, while the continued 'trickle' of amino acids released from the soy and casein support the anti-catabolic process described earlier.
 The inclus ion of natural healthy fats, normally in the form of natural and organic nut butters, helps to slow gastric emptying, which slows the digestion process even further, delivering more of these essential macronutrients to muscles over a longer
period of time.  The use of dair y products
at night has also proven to be beneficial in a number of studies, as cow's milk contains both whey and casein fractions. For this reason it is not uncommon for bodybuilders to bump up the protein content of their bedtime snack or supplement by mixing in some cottage cheese, or mixing their protein blend in milk instead of water. M.E
T
here may also be some value in combining certain foods and s upplements. There is sufficient evidence
to suggest that a combination of protein sources, both the fast-digesting forms such as whey, and the slower- digesting variants such as soy and casein, may offer an ideal s olution.
lic the
an ew
ore ested
nded of 
a  ption ur hours
to support the initial nocturnal anabolic process. Your post-workout meal would be your other big meal of the day.  The other opti on that has been adopted
by many bodybuilders over the years is night-time feeds – waking up at strategic points during the evening for a meal. However, this is very disruptive to natural, healthy sleeping patterns, and diminishes the overall quality of your sleep.
SUPPLEMENT
STRATEGIES
T
hankfully advances in supplementation have delivered
suitable solutions, in the form of specifically formulated protein products. The ranges of slow release protein supplements that are now available are extensive, and have become increasingly popular among bodybuilders.  These products contain s low-diges ting
proteins like casein, which fulfill a specific function in the night-time battle between protein synthesis (building new muscle tissue) and muscle breakdown.  These produc ts p rovide a steady supply
of amino acids that are slowly digested and released into the bloodstream for up to eight hours throughout the night. However, their role seems to be linked more closely with limiting the natural catabolism of muscle tissue during the later stages of sleep than fuelling anabolism. Either way, there is value to consuming a casein-based protein supplement before bed.
It may be of benefit to shift the calorie values of your meals to
favour your morning meal, to break the night-time fast, and your
evening meals, to support the initial nocturnal anabolic process.
 
Tell us a bit more abou t South Africa’s
rapidly rising bodybuilding prodigy
Wow. Well, I’m a shy person by nature, but when
you get me going I can be quiet a blabbermouth.
I love people; I love how di erent and unique we
all are, and that we can learn so much from each
other. I’m family oriented and hold my friends
close to my heart. I’m also a ectionately called a
big teddy bear by those closest to me, but that’s
just who I am.
The story goes, I was working out, minding my own
business at Virgin Active Gateway when I started to
sense a presence near me. When I put the bar down
I looked up to see a huge man standing over me. It
was Andrew Hudson. Without even saying hello he simply told me to consider bodybuilding because I have a great physique. At the time I laughed ‘cause I had no intention of doing anything like
that. However, as 2014 progressed I really gave his
suggestion more thought. I eventually decided to
compete in the IFBB KZN Novice show. After winning
my division I remember Andrew coming across to
me, and saying, “you see, I told you that you had a
great physique, and the whole of Durban agrees.”
When did you realise that you had the
genetic potential to gain muscle so
easily?
It was after I picked up a rugby injury in Cape
Town. Doctors told me to stop playing and just
focus on training until I was ready to get back
onto the eld. I changed my training completely,
and in two months I saw a massive change in my
physique, and I haven’t looked back since.
Tell us how your body responded to
training in those early days
It was highly responsive, but because I didn’t have
A PRODIGY
“WE’RE ABLE TO DO WHAT 99.8% OF THE PEOPLE ON THE EARTH
CAN’T DO, WHICH IS LOSE FAT AND GAIN MUSCLE ” 
- Phil Heath Generation Iron.
rapidly
Wow. Wel you get I love peo all are, an other. I’m close to big teddy  just who I
How d
 The story business a sense a pr I looked u
as Andr simply ttol I have a g ‘cause I ha
THE RISE OF SOUTH
BODYBUILDING TALENT
E
very year we’re presented with new talent in the bodybuilding game, as a host of new faces step into the arena for the first time. It’s a variety show of sorts; a lucky packet if you will, because, to put it simply, you never know what you’re gonna get. Some of the newcomers are consistent, others show a lot of promise, and others have undeniable talent and put up a good fight against the best in the land. The rest are simply brought on stage like lambs to the slaughter.
And then, on very rare occasions, we’re graced with a genetic gift; someone who shines rays of hope onto the local industry, and lifts the country’s expectations, prompting talk of South Africa’s next potential pro champion.
And the bodybuilding history books will show that 2014 was the year that South Africa’s next prodigy emerged. While it’s still early days, it’s abundantly clear that an up-and-coming 23-year- old named Sbu Khuzwayo has assumed the mantle. In the five years since he started training he has already doubled his bodyweight, and stood on stage in the under 23 division, weighing 115kg. Sbu started training as a 59kg 18 year old, with no clue in the world as to what he was destined to become. He certainly had no idea that he’d been graced with a structure and muscle building ability that can only be described as custom-made for bodybuilding.
It’s a fact that only a tiny percentage of the world’s population will ever find their true calling, or realise the full potential of their talent in life. Those who do are the elite few who stand at the pinnacle of their sport, having been lucky enough to stumble upon something that they’re 100% mentally and physically tailored to excel in. Sbu is one of the lucky few, and I can’t wait to see what the future holds for SA’s new kid prodigy.
  ally gave is entually decided tto
Novice show. After wi ni g ndrew coming across o
old you that you had a le o Durban agree .”
a you had the
o get back compl tely, ange in my
ce.
  o
ATHLETE STATS
• FULL NAME: Sibusiso Khuzwayo • AGE: 23 • LIVES: Lamontville, Durban • TRAINS: Kings Park Virgin Active • TRAINING FOR: 5 years • COMPETING SINCE: 2014 • WEIGHT WHEN YOU FIRST STARTED
TRAINING: 59kg • CURRENT WEIGHT: 115kg • CONTEST WEIGHT: 106kg PREVIOUS NOTABLE ACHIEVEMENTS: • IFBB KZN Novice - Junior under 23 – 1st • IFBB KZN Provincials – Junior under 23
over 75kg – 1st • IFBB SA Championships – Junior under
23 over 75kg – 4th • Rossi Classic – Junior under 23 – 1st • Rossi Classic – Junior overall winner • SSN Team Universe – Junior 1st
usc e vo uton  
much knowledge of nutrition at the time it wasn’t as effective as it could have been. It was extremely discouraging to train and feel the pump, only to take a shower and then feel like you’ve ‘shrunk’.
 Who inspires you as a bodybuilder?
It goes without saying that Andrew (Hudson) inspires me, and I’ll tell you why. He is not only able to spot talent, but he also encourages that talent to work hard to realise its full potential. He has even gone as far as saying that he sees me as the next local pro athlete. That is  just seless, and it ’s those traits that I nd so admirable in him, well beyond how great he is as an athlete.
In addition, my coach, Stone Cele, is another athlete who inspires me. What a seless man, and a great ambassador for this sport. His work goes unnoticed, yet it is so effective. I draw many lessons from this gentleman, far beyond those related to bodybuilding. He is grooming me to be an ambassador of this great sport.
 What are some of the biggest
lessons you’ve learnt about
bodybuilding?
I’ve learnt not to conform, in the sense that we’re in a sport that can easily make someone selsh and self-centred. However, one needs to be real, and be themselves, and never lose their values. I’ve also learnt about the bodybuilding brotherhood. It’s always interesting how ‘big boys’ will see each other and immediately start a conversation about the sport, sharing ideas while waiting in a long line at the bank, or in the shops.
I’ve also learnt how to be disciplined. Bodybuilding will teach you amazing life lessons if you allow it to. You just need to pay careful attention. It’s much more than just picking up weights.
Tell us a bit about your plans
for 2015.
 This year my goal is to go for gold. Last year I learnt from my mistakes, and now I’m here to correct them. I want to make it to the world stage, and qualify for the Arnold Classic next year.
 What advice do you have for young
up-and-coming guys who would like
to follow in your footsteps and get
into competitive bodybuilding?
I rst want to say that I’ve been in the kind of gym where you use equipment that looks like it would harm you, not build muscle. I’ve been there, and now I’ve also been in the state-of- the-art gyms around Durban. I’ve made gains in both. The key is not to lose sight of what you want. Don’t let circumstances get you down and keep you from seeing the bigger picture. You need to work hard and you need to stay focused. Beyond that you need to engage with people. Find out what to do to get into this sport. Get as much information as possible and forever be a student of the sport. You start losing focus when you feel you know too much and never open your mind to new information or the possibility of changing your approach. I still learn so much every time I get to gym, or
engage with someone about their experiences. Networking is also vital. We live in an age where it matters who you engage with, and how you engage with them, and which brands you choose to associate yourself with.
 What supplements do you use pre-
contest and in the off-season?
During the off-season I use whey protein. casein protein, glutamine, creatine, BCAAs, multivitamins, vitargo, and ZMA. This supplement plan stays the same in the lead up to a contest, but I add CLA and a fat burner to the mix.
Give us an idea of your pre-contest
eating plan.
For breakfast I will either eat 750g of steel cut wholegrain oats or 500g of Kellogg’s All Bran Flakes, with two litres of fresh low fat ayrshire milk and Nutritech whey. Meal two is usually 600g of chicken breast llet, 250g fat-free smooth plain cottage cheese, 700g crushed wheat bread, and an apple or pear. Meal three may consist of 250g of full cream smooth cottage cheese, 500g of Provita multigrain crisp bread, and a bulk 1.2kg pack of bananas, or 150g fat free plain ayrshire yoghurt and 300g sweet orange melon. My next meal either consists of 500g penne pasta, 500g of extra lean beef mince, with Italian extra virgin olive oil, baby corn and butternut stir fry, or 170g light meat shredded tuna in brine, 700g crushed wheat bread, 400g of sweet and crunchy vegetables and some light mayonnaise. My dinner would either be chicken llet, Italian extra virgin olive oil, Basmati rice, 400g of sweet and crunchy vegetables and Nutritech whey, or 700g crushed wheat bread, sweet potatoes, a 300g sweet chilli ostrich steak, Italian extra virgin olive oil, Basmati rice and some Nutritech whey.
“Don’t let circumstances get
you down and keep you from
seeing the bigger picture. You
need to work hard and you
need to stay focused.”
What are
your most
attachment for this exercise
range of motion, for a more
intense contraction in the
core contracted and your
knees until your
holding dumbbells in
tension on the medial
using a weight that isn’t
so heavy that you need
momentum to initiate the
this exercise you
need good ankle
mobility. This enables
forget to squeeze at
a count before slowly
bench that has
back support for
it to. You just need to pay careful
attention. It’s much more than
 just picking up weights.” Muscle Evolution34
 
near as possible,
past parallel to the
the starting position.
through your h
you extend bac
the starting po
Sit down on an incline bench set at 45-60° with dumbbells
in each hand. The best way to manage heavy weights in this
position is to rest them on your thighs, and then ‘pop’ them up
to your shoulders as you lean back. Press the dumbbells up,
over your clavicle, while keeping your elbows out to the sides.
Lower the dumbbells back down to the sides of your upper
chest, until a stretch is felt in your pecs. M.E
INCLINE DUMBBELL PRESS
L
E
S
S
O
N
Muscusuuscuscuscuuscuscuscuuuscuscuuscuscusuuscusususcususus le EEEEEEEEE EEEEEEEEE EE E E E E E E E uloluoluoluoluoluoluoluoluoluoluoluoluoluoluluoluoluoluolulolululuoluoluoluluoluoluoluoluoluolutionionnonnnonnionnnnionioniononnonnnnnnnnnionioionnionoiooniionioii
EVEN IF YOU NEVER PLAN TO FLEX YOUR HARDEARNED MUSCLE ON A STAGE AGAINST YOUR PEERS, THERE ARE STILL A NUMBER
OF IMPORTANT LESSONS YOU CAN LEARN FROM THE OILED UP, TANNED, SHAVED EXTREMISTS AMONG US.  THE SOONER
YOU REALISE THAT THE BELIEFS AND APPROACHES OF THOSE AT THE PINNACLE OF ANY SPORT ARE ALSO APPLICABLE TO THE BROADER, MAINSTREAM SECTOR
OF THAT DISCIPLINE, THE SOONER YOU’LL START TO CHANGE, GROW AND EVOLVE IN YOUR OWN RIGHT. 
IT IS THEREFORE ESSENTIAL TO OUR OWN SUCCESS TO LOOK AT WHAT THE TOP ATHLETES ARE DOING, AND START
APPLYING SOME OF THEIR APPROACHES TO TRAINING OR NUTRITION, TO REALISE THE BEST RESULTS.
I
M
P
O
R
T
CYCLE YOUR
BULKING AND
CUTTING PHASES
While this is a debatable and sometimes controversial topic, most contest bodybuilders split their year up into two seasons; an off-season where the focus is on gaining size and muscle mass, and a pre-contest season, where the focus is on 'leaning out', and bringing in that competition- ready conditioning.
 
 
L
E
S
S
O
N
AESTHETICALLY PLEASING BODIES, AS THEY'RE ABLE TO
PRIORITISE THEIR TRAINING TO GET THEIR WEAKER AREAS
ON PAR WITH THE REST OF THEIR BODY. THIS ABILITY IS,
SINGLEHANDEDLY, THE MOST IMPORTANT ELEMENT IN
DETERMINING THE EVENTUAL LOOK OF YOUR PHYSIQUE.”
  HICH
AESTH
PRIORI
remaining relatively lean. Others like to up their calorie intake
over this period to dramatically increase body weight. However,  this increase doesn't just consist of lean muscle, as a lot of it can also be fat. The ultimate  success of this approach then hinges on your ability to shed the weight while
hanging on to as
to compete you
might think that
simply one long
off-season cycle of
that including at
least one “cutting
cycle”, as most gym rats like to call it, in your
programme can actually keep you on track
to achieving your goals. It also allows you to
keep track of your progress, as it relat es to
overall shape and size. A simple 2-3 month
cycle of “leaning out” will help to r educe the
unnecessary, unwanted 'bulk' that may have
accumulated during your mass gain phase.
Focusing on a specific, smaller goal for
around 10-12 weeks, such as incr easing
strength or dropping a few k ilos of fat
weight, is also an effective way to help
you work towards attaining your overall
goal of building as much quality muscle as
possible. This approach gives you a break
from the routine, which keeps things fresh
and interesting, and helps keep motivation
levels high. When you feel like your training
has become monotonous and stagnant you
tend to lose interest, which is the biggest
goal killer when it comes to bodybuilding.
So change up your training to keep it
challenging and interesting.  This change to your training, from say
heavy weights and low reps, to moderate
weights and higher reps, will also benefit
your muscles, not just your mind. By altering
the training stimulus you are forcing your
muscles to react in a different way, which may help to spark renewed growth if your gains have stagnated. This change in training load and intensity also gives all that previous training a chance to 'sink in' as your body finally gets a break from the constant hammerings you give it, and is then able to adapt.
E   ,
itive
ce the y have hase. for g
t lp rall cle as reak fresh
ivation training ant you
PRIORITISE
“FOCUSING ON A SPECIFIC, SMALLER GOAL FOR AROUND 1012 WEEKS, SUCH AS INCREASING STRENGTH OR DROPPING A FEW KILOS OF FAT WEIGHT, IS ALSO AN EFFECTIVE WAY TO HELP YOU WORK TOWARDS ATTAINING YOUR OVERALL GOAL OF BUILDING AS MUCH QUALITY MUSCLE AS POSSIBLE. THIS APPROACH GIVES YOU A BREAK FROM  THE ROUTINE, WHICH KEEPS  THINGS FRESH AND INTERESTING, AND HELPS KEEP MOTIVATION LEVELS HIGH.”
Competitive bodybuilders have mastered the art of identifying their s trengths and weaknesses, which enables them to develop balanced, aesthetically pleasing bodies, as they’re able to prioritise their training to get their weaker areas on par with the rest of their body. This abili ty is, single-handedly, the most important element in determining the eventual look
of your physique. When we talk about strengths and
weaknesses in this context we’re not actually referring to actual strength, or your ability to lift as heavy as possible.  This refers more to a muscle group an d the actual look of the muscle; its proportions compared to other muscle groups on your physique, as well as its degree of symmetry to the same muscle group on the other side of your body.
Certain muscles or muscle groups can be stubborn, which means they might not capitulate to your attempts at stimulating growth, no matter how hard you train.  The s ecret , however, i s to emphasise and target weaker muscle groups by changing your approach, either by varying volume, intensity or load, and continually adopting various training techniques until you find the one that works. With this achieved you’ll be able to develop it to the same degree as your dominant or ‘stronger’ muscle groups, to return balance to your physique.
De-emphasising the work done on dominant muscles or muscle groups on your physique, so that weaker muscle groups can “catch up”, so to speak, i s another potential approach. Without it, it will take longer for your weaker muscle groups to develop to the same degree, even if you hit them twice a week. It’s a well-known fact that competitive bodybuilders with strong lower bodies can skip leg training for up to six months in an effort to give their ‘inferior’ and unbalanced upper bodies time to catch up. Leg training is then re-introduced closer to contest time to ensure that all muscle groups are stimulated correctly to deliver the level of conditioning required for the stage. It’s really important that someone with a trained eye makes the call on which muscle
groups are either superior or inferior, as neglecting a muscle group that is already inferior will take even longer to correct if the wrong information or advice is given.
So how do you prioritise a muscle group? That’s the most common question among gym-goers who are relatively new to body building. It should be obvious that whatever training approach you’ve been using on the inferior muscle group simply hasn’t worked, so making a change is the first step. Super sets, giant sets, high volume sets such as GVT, and drop sets can all be used to find out what stimulates those stubborn muscle groups properly. Another tip is to hit the inferior muscle group first in the workout, as that’s when you’re fresh and can apply maximum intensity. Increasing your training frequency, and training them harder at every weekly session is also a suitable approach. So up your weekly targeted session from once a week, to two or three times a week for weaker muscle groups. You’ll be amazed at how much impact this approach has in shocking weaker muscle groups into serious growth.
TIME. HOWEVER, POSING CAN HELP TO ACCELERATE THE
DEVELOPMENT OF THIS ‘CONNECTION’”
CONNE TI N T EN URE THERE MINI
FROM ANCILLARY MUSCLES, IS SOMETH
TIME. HOWEVER, POSING CAN HELP TO
DEVELOPMENT OF THIS ‘CONNECTION’”
POSE
Even if you never intend to stand in front of a row of  judges and flex your muscles, there are numerous benefits to learning how to pose. It will teach you how to use each muscle correctly during training by developing the mind-muscle connection. Without realising it, when we first start training we actually incorporate and utilise many other muscle groups as secondary recruiting muscles to help pull or push the weight.
While the extra weight you can lift may look impressive, it doesn't help you when you're trying to isolate a specific muscle. If you're not training and isolating each specific muscle group then you're distributing the load and resistance across multiple muscle groups, which means progress is often slower.
Learning how to train each individual muscle group correctly, by honing that mind-muscle connection to ensure there's minimal involvement from ancillary muscles, is something that takes time. However, posing can help to accelerate the development of this 'connection'. Just
ANALYSE
When a competitive athlete prepares for a show they identify and analyse every intricate part of their physique, to make absolutely certain that their proportions are correct, and that body fat is being shed uniformly from around the body.
 Every meal, every workout and every lifestyle choice directly affects how their physique ultimately looks on stage.
While you may not want to count every gram of
carbohydrate and fat you’re putting in your body, by continuously monitoring and evaluating changes to your physique, you’ll be able to make informed decisions on how to change your training routine or diet to benefit body building efforts. Use the mirror, photographs or a reliable observer who can cast an objective eye on the changes you’re making, and will provide you with honest, accurate feedback. It is also a good idea to refine this process a bit with a more analytical approach. A regular visit to a fitness professional who can assess your body composition, including your body fat percentage and your total muscle mass, will add immense value to your efforts. This will give you a very clear view of whether or not you’re moving towards your goals. If not, then they can also offer objective advice to help you make the necessary changes that will have a positive impact on your physique.
on the specific muscle being targeted and flexed; the primary movers in an exercise. When you get back to your training set you'll be armed with the 'proprioceptive feedback' that will help you target and stimulate the correct muscle, to deliver the best gains possible.
M.E
 
 
THE IMPORTANCE
OF INDIVIDUAL
DIFFERENCES IN
TRAINING AND
CONTEST PREP
STAIRMASTER IN THE EARLY
FULL POTENTIAL?
Just because one programme works for a number of people doesn't mean it will work for everyone else, and that is possibly the most important point to remember when weighing up your decision to hit the cardio equipment. It's a point that cannot be stressed enough, and if anyone says otherwise, they're either inexperienced or their ego is too large for their own good.
In the United States there are many bodybuilding “gurus”, as th ey've come to be called over the past few years, who plan every detail out with their clients. When and how to train, how much and what to eat, their macronutrient breakdown, supplements, steroids…whatever is needed to get that person ripped and ready for the stage on the day of the competition.
However, you'll often hear both praise and criticism for the same guru, depending on the results an athlete has experienced, and you'll think, “how can that be possible?” Well, it's very simple, actually. This lack of consistency in results goes back to the mantra of what works for one doesn’t necessarily mean it will work for another.
B
STE DY ST TE
 VS. H.I.I.T. CARDIO THIS IS A TOPIC OF DEBATE ALL AROUND
THE GLOBE, FROM SOUTH AFRICA TO THE
UNITED STATES. WHICH ONE IS BETTER FOR
FAT LOSS IS THE QUESTION THAT EVERYONE
HOPES TO ANSWER. BUT THE ANSWER MAY
LIE IN THE ACTUAL DEFINITION OF EACH, AS
 VALENTINO POINTS OUT.
“H.I.I.T. is for resistance training, which is to build muscle and shape the physique,” he explains. “Cardio is non-resistant and is used to increase your heart rate and burn calories. So, given that, H.I.I.T. is great for upping the intensity, but nothing beats a good run on the treadmill if you want to burn fat.”
Using this strategy, it appears that using H.I.I.T. as a fat burner is inadequate. Another example brought up by Valentino was curling a broomstick 1,000 times, which wouldn't help build muscle because you're taking the resistance out of resistance training. And on the opposite side of the coin, running with weights in the form of ankle weights, holding dumbbells or wearing a weighted vest does not improve the effectiveness of your cardio.
“There are no Olympic track runners who run with weights,” says Valentino.
Eric Fleischman is a Hollywood fitness expert who is known as Eric The Trainer (www.ericthetrainer. com). His client list consists of a number of actors such as Patrick Schwarzenegger, Max Martini (Pacific Rim, Fifty Shades of Grey). James Maslow (Big Time Rush, Dancing With the Stars) and Cung Le (UFC, The Expendables).
He does not have the same view as Valentino, and explains that the difference between H.I.I.T. and sustained fasted cardio is an element that he calls “the cardiovascular burst”, which Fleischman uses with his clients to supercharge their results.
“Very much like sitting on a parked motorcycle and revving the engine, H.I.I.T. drives the body’s fat burning motor in intense spurts, creating intensified full body circulation, which aids not only fat loss, but also in feeding the muscles nutrient-rich blood,” Fleischman explains. “H.I.I.T. is the superior option; sustained fasted cardio underperforms, much like putting money into a low yield savings account and telling p eople you’re an investor.”  This clear ly i llust rates my previous point; t wo
experienced and successful trainers, with two differing schools of thought. That is why you need to use a trial and error method to ascertain the right formula for you. For instance, if you've had success using H.I.I.T. during contest prep to burn fat, because it's more catabolic during those calorie-cutting phases, then stick to what works. You may respond differently than others.
TO C RDIO OR
MUST BE TAKEN INTO CONSIDERATION
WHEN PUTTING TOGETHER A CONTEST
PREP PLAN. PRO ATHLETES WILL HAVE
MORE FLEXIBILITY WITH REGARD TO THE
TIME AND MONEY THEY CAN PUT INTO
IT, BUT WHAT ABOUT THE AMATEUR
BODYBUILDER? THAT PERSON WILL, IN
 ALL LIKELIHOOD, HAVE A REGULAR DAY
JOB AND THEREFORE HAS TO FIT IN THEIR
TRAINING BEFORE AND/OR AFTER WORK.
Even if everyone is on a level playing field, that doesn’t mean the answers will come easy. Just ask Gregg Valentino (www.greggvalentino.com), a personal trainer who has been weight training
since 1972, and competed in the old AAU. He was also an NPC promoter and a columnist in the bodybuilding publishing industry for the past 14 years, most recently as the managing editor for
MuscleSport Magazine. “There are two schools of thought on cardio for bodybuilders,” Valentino s ays.
“Eat more and do more cardio or eat less with no cardio.”
 That may s ound simp le enough, but there are many parameters involved that need to be considered before making a decision. What type of body you have and your metabolism both come heavily into play.
“A lot of guys feel that they will lose too much muscle doing cardio, so they
choose to just keep their calories lower. Other guys eat like lions, so they have to
do it. I know a lot of pro bodybuilders who do cardio twice a day for up to two hours
each sessi on.”  The bottom line is t hat the only way to los e fat is
to either burn calories or restrict them. You have to decide which way works best for you.
“JUST BECAUSE ONE
POSSIBLY THE MOST IMPORTANT
POINT TO REMEMBER WHEN
HIT THE CARDIO EQUIPMENT.”
 
 Joe Pi etaro i s the Founding Editor of Mus cleSpo rt Mag azine, a quar terly print public ation bringi ng you t he trai ning a nd nutr ition  secre ts of your fa vourite celebr ities and pro fessi onal at hlete s. ( www.musclesportmag.com)
44   Muscle Evolution
ON AN EMPTY STOMACH AND NOT EVEN
DRINK WATER DURING YOUR WORKOUT,
 YOU PROBABLY WOULDN’T FEEL
COMFORTABLE FOLLOWING THAT ADVICE,
LIKE A GIVEN THAT YOU SHOULD RE-
HYDRATE YOUR BODY BY DRINKING PLENTY
OF WATER BEFORE, DURING AND AFTER
TRAINING, BUT THE MOST POPULAR
BODYBUILDER OF ALL TIME DID NOT
SUBSCRIBE TO THAT THEORY.
“Back in the early 1980s, I moved out to southern California and trained at all of the big-name gyms out th ere,” Valentino explains. “Gold’s Gym, World Gym… all of those famous places. Early one morning I was in World Gym and Arnold Schwarzenegger was training back. Of course, I was star struck and watched everything that he did. Arnold did not take one sip of water throughout his entire workout. Later, when I was speaking to some of the other regulars, they told me that he never does as he can’t keep anything down in his stomach when he is training or else he would throw it up.”
But that is Arnold, not everyone. So it would seem that if he was asked the question about sipping on BCAA mixes while doing steady state cardio for the amino acids to be metabolised into glycogen through gluconeogenesis, Arnold would wave his hand and move on.
WH T DEFINES
OF THE PACK IS THEIR SUCCESS RATE. THE
BODYBUILDING TRAINERS AND GURUS POINT
OUT HOW MANY IFBB PRO CARDS AND
CONTESTS THEIR CLIENTS HAVE EARNED
 AND WON AS THEIR CLAIMS TO FAME.
But, hypothetically speaking, trainer A may have what he or she feels is the nutrition and diet programme to end all other programmes, and that a full trophy case is testament to this success. However,  just as water didn’t mix well with Schwarzenegger’s stomach, the same may be true for a client of trainer A.
Valentino used ‘The Austrian Oak’ again as a perfect example to illustrate this point. “Arnold himself once tried the Heavy Duty Training System, which is also known as the Arthur Jones Nautilus System, made famous by Mike Mentzer,” he says. “This is when you use heavy weight and lower repetitions. Arnold said that the worst thing that can happen to a bodybuilder happened to him when he did this for a period of time, which was he not only looked smoother, but also smaller. Arnold was a much better candidate for the High Volume Training System. And there’s another famous story of when he and Sergio Oliva were training biceps together,” he continued. “They did 40 sets and when Sergio was done and headed to the showers, Arnold banged out another 10 sets.”  The major ity of these gurus did not go to coll ege
for a physical education or kinesiology degree, and are commonly former athletes themselves who have devised programmes based on their own past experiences. They may try their best to formulate the programme that works best for each client, but much of this can be done on your own.
One of the most famous IFBB pros is Dennis Wolf, and he, too, was working with different trainers until he didn’t even place at the 2009 Mr. Olympia. He had finished in fourth place a year earlier, and his out- of-conditioned physique was the talk of the show when he fell way down out of the top 15. He was at a career crossroad and decided to train himself after that. It paid off, and he took fifth 12 months later at the Olympia.
“No more gurus,” he said with a laugh when asked about his contest prep this time around, and the difference in his physique.
SEE FOR YOURSELF SO, WHERE DO YOU GO FROM HERE,
GETTING ALL DIFFERENT FORMS OF ADVICE
ON WHAT MAY OR MAY NOT WORK BEST
FOR YOU? FLEISCHMAN HAS BEEN AROUND
LONG ENOUGH TO HEAR HORROR STORIES
OR SEE THEM FOR HIMSELF WHEN HE TAKES
ON A NEW CLIENT WHO WAS NOT SATISFIED
WITH HIS PREVIOUS TRAINER.
“It appears that the debate stems from workout enthusiasts micromanaging their exercise, diet and fat burning plans rather than recognising that different bodies respond to different processes,” says Fleischman. “One must acknowledge that the science in bodybuilding is taught to support the artistry. As a pure visual medium, bodybuilders must try, watch and adjust their efforts in pursuit of an ideal.
“There are no right answers, simply a series of answers that may work. Therefore, put down your scientific manuals and look in the mirror. All of your answers are there,” he concludes.
Sound advice…
“ARNOLD DID
kinesiology degree, and are commonly
former athletes themselves who have devised programmes
based on their own past experiences.
The grip you use
during a specic
the force is applied.
There are three general grips that you can use during compound and isolation exercises, be they pushing or pulling-type movements. The basic grips include: • PRONE, OVERHAND PALM/S FACING DOWN,
• SUPINE OR UNDERHAND GRIPS PALM/S FACING UP,
• NEUTRAL GRIPS PALMS FACING EACH OTHER.
 TRAINING
WRISTS
 
T
here are few exercises where this effect is as noticeable as the exercises
executed on the cable pulley machine. A simple flick of the wrist can completely shift the focus of the movement and target different muscles, or different aspects of the same muscle, more effectively.  Take, for instance, a tr icep extension
or pushdown. A neutral grip with a rope attachment emphasises the lateral head of the triceps, while a supinated (underhand) tricep pushdown emphasises the medial and long heads of the triceps. A pronated (overhand) tricep pushdown emphasise the lateral and long heads of the triceps.
When it comes to a bicep cable curl, a supinated grip will place the emphasis on
the peak of the bicep brachii (short head), while a neutral grip places the emphasis on the long head of the bicep brachii and the brachialis, with more involvement by the main forearm muscle, the brachioradialis. A pronated (reverse) grip cable bicep curl shifts the emphasis to the brachioradialis in the forearm, with more activation of the brachialis than the bicep brachii. >>
PRONE OR
pronated grip results from a rotational movement of the forearm
at the radio-ulnar joint, an action performed by the pronator quadratus and pronator teres muscles of the forearms.
 The forearm is supinated by the action of the supinator (supinator brevis) muscle, a broad muscle in the posterior compartment of the forearm that curves around the upper
third of the radius, and t he biceps brachii, but only when the elbow joint is flexed.  The supinator is the only mus cle that can supinate the forearm in all positions of elbow flexion and extension. When loaded a supine grip requires less activation of the forearm muscles as the palms provide a surface for the weight of the dumbbell or bar to rest on. In this instance the majority of
the force is generated by the biceps. A neutral grip, where the palms face
each other and the thumbs point upwards, will incorporate the main elbow flexor in the forearm, the brachioradialis. The brachioradialis is the muscle that turns the forearm into a mid-pronated or mid- supinated neutral position, from either full pronation or full supination respectively. M.E
BENEFITS OF
CABLE EXERCISES
Cable exercises are ideal tools to develop greater denition and
muscle development, while also increasing the all-important mind-
muscle connection. Cable exercises emphasise full, uid and controlled
movement through a wide range of motion, and let you focus on
emphasising peak contractions at the ‘top’ of every rep. When muscles are
placed under this form of constant tension blood ow often increases, which delivers an increased pump. This promotes the development of
larger capillary beds and ensures that lots of nutrient-rich blood can
saturate the muscle.
 NEUTRAL
GRIP
 
 www.bowentechnique.co.zaFEATUREM.E
 
d e v e l o p m e n t 
  LESSON
(& PHYSIQUES) 
However, his assistant, and many prominent scientists of the time, attest that sometime in the late 1660s, while strolling through his mother’s garden, he did, in fact, witness an apple fall from a tree, to the ground. And while he didn’t invent gravity, because this wasn’t the first apple to ever fall to the ground, nor would it be the last, the incident allowed him to define and quantify a force that our bodies are constantly interacting with.
Fast forward a few hundred years to another prominent scientist, Dr Roger Sperry, who won the Nobel Prize in Physiology or Medicine, in 1981, for his split-brain theory. Sperry postulated that: “Better than 90% of the energy output of the brain is used in relating to the physical body in its gravitational eld. The more mechanically distorted a person is, the less energy available for thinking, metabolism, and healing.”
Gravity affects just about every aspect of our life, and has affected the development of every form of animal life since the first single-celled organism. However, while it has moulded us genetically, it can also be the cause of back pain, circulatory problems, and joint degeneration, and even affects how we look. It’s unrelenting, and doesn’t discriminate. It affects everyone, from couch potatoes to runners, and, yes, even bodybuilders.
Before you start thinking that this article is misplaced in a bodybuilding magazine, let me remind you that successful bodybuilding has more to do with understanding science than mere hard work in the gym and proper nutrition.
No one knows for
how Sir Isaac Newton
came to realise the
 
 There isn’t much gravitational force on a grain of sand, but add enough sand together to form the moon and you have the power to move oceans. So, in layman's terms, getting stronger really means being able to overcome the force of gravity more easily. The by-product of this is that our body adapts by adding more muscle to our frame, which, in turn, results in a bigger gravitational force acting on us.  This is why you never see bodybui lders giving
up training and turning to ballet dancing. In the quest to be bigger, gravity exerts a stronger force on bodybuilders, which stops them from being lithe, light footed aerial acrobats.
If we re-look at the last part of Roger Sperry’s quote “the more mechanically distorted a person is, the less energy available for thinking, metabolism and healing”, we can see how important having a state of symmetry in our body is. This is not only important for aesthetic appeal, but also for our health. Gravity should be able to ow freely through us, unhindered
and with ease. It can be likened to a free owing stream, where water ows effortlessly downstream. If, however, that water ows over rocks, you get some idea of how that free ow is distorted in the severity of the resultant rapids.
If we have a state of physical asymmetry in our bodies it taxes our nervous system as our brain works harder to move a distorted body through a gravitational eld. This affects the functioning of the central nervous system (CNS).
The search for symmetry 
 There is b enefi t to working harder on your problem areas as your body functions optimally in a state of symmetry, because gravity flows through it freely and easily, and your CNS functions like it should.
So, let’s say you aren’t a real bodybuilder, and you only train the body parts you can see in the mirror. You train chest, biceps, front deltoids and abs, and forget about rhomboids, rear deltoids and back. Training those specific muscle groups and ignoring the others will definitely cause an anterior and medial rotation of the shoulders, which causes you to bring
your head forward in compensation.
In the Kapandji, Physiology of Joints, Volume 3, it states: “For every inch (2,5cm) of head forward posture, it can increase the weight of the head on the spine by an additi onal 10 pounds.”  This causes your cervical muscles to work much harder to hold up the extra weight against gravity, and can cause symptomatic pain such as neck pain, headaches,  jaw pain, sleep apnoea and inefficient breathing. All of these symptoms can be eradicated by returning the body to a state of symmetry and, in turn, allowing
the nervous system to function unhindered.
Whether you are an experienced muscle athlete who can look back at how they have created their bodies, or if you're  just star ting out on what really is a gravity-defying sport, theoretical physicist, cosmologist, author, Stephen Hawking, believes that “because there is a law such as gravity, the universe can and will create itself from nothing.”  This gives me great comfor t when I’m starting out with any new venture, because it allows the possibility of success in  just about anything we start from scratch. This is where all the great bodybuilders started – from nothing, yet they have sculpted themselves into symmetrical perfection. But in doing so they haven’t fought against gravity, instead they've aligned themselves with nature’s greatest shaping force. M.E
The gravity of gravity  The earth, through gravity, exerts a force on all objects, and, in turn, those objects exert an equal force back on the earth. The larger the object, the bigger the force gravity exerts on it.
The goal of every bodybuilder should be more than merely adding muscle mass to their frames. They should also aim to achieve a state of symmetry throughout their musculature. From the above explanation it’s obvious to see the health benefits of not just training chest and biceps five days a week, or skipping leg training altogether.
Sean Johnson is a Bowen Practitioner and Instructor, with a practice based in Randburg, Johannesburg. He has
played provincial rugby at senior level in South Africa and in Australia. Following a herniated disc Sean’s playing
career was in jeopardy, but he then found Bowen Therapy and made a successful return to the eld. Bowen
 Therapy did what docto rs said was impossible, which had an indelible impact on Sean’s life. He therefore became
a certied Bowen practitioner and later an instructor. Email sean@bowentechnique.co.za for more info or visit him
at The Yoga Republic in Gertrude Road, Fontainebleau.
“In the quest to be
bigger gravity exerts
56   Muscle Evolution
M.E FEATURE By Andrew Hudson, IFBB pro athlete and online coach
  COMMON 
BODYBUILDING
MISTAKES I’m putting this one first because I believe it is the most overlooked aspect of most people’s plans for stage domination. If you are not doing the exercise correctly then you are not stimulating the muscle correctly, and the end result will be compromised.
If you are a serious bodybuilder then your focus should be on placing as much tension on the muscle as you possibly can, and not, necessarily, on moving the most weight. When form goes out the window so too does that all- important tension on the targeted muscle. Well, there will still be some tension there, but you’ll also be spreading a lot of that tension across the accessory and stabiliser muscles, which aren’t the muscle groups that need it.
As an example, let’s look at a lateral raise. If you focus on perfect form, which means no external rotation of the arm, and keeping your arms relatively straight throughout the exercise, with no jerky or bouncing movements, you won’t be able to lift much weight at all. However, some people think that they need to lift as much weight as possible on this exercise, because they see others using bigger dumbbells. This is when the external
Having spent the last 10 years training or coaching people, whether it be as a personal trainer or an online coach, I’ve been exposed to many different ways of doing things. And when you deal with this many people, over such a long period of time, you start to notice a few trends. The list that follows includes the most common mistakes I’ve noticed people make, before signing up with me, and the ways in which we worked to overcome them.
1 PROBLEM: Incorrect form when performing exercises
The best approach would be to study anatomy and biomechanics so you can understand how each muscle works, what its function is, and how it works in conjunction with other muscles and muscle groups to perform that function. However, for most of us this is not an option as many don’t have the time, money, or inclination, or any combination of the three, to do so.
If so, you could do what I did when I was younger. I became a student of exercise execution by watching some of the best guys or girls in the sport. I paid close attention to small things like hand position, how the dumbbells or bar moved through a full range of motion, and the speed of the reps, and I noted if they  paus ed at a ny po int dur ing the exer cis e.
It’s easy to look at a generic ‘how to’ exercise video online. In fact, that’s a good starting point, but I would rather watch someone who has lifted for 10, 15 or even 20  year s to see what they do. Ther e i s ju st n o su bst itu te f or t rain ing expe rien ce. N one!
When I was younger, before I knew anything about anatomy and biomechanics, I used to watch the top guys – Ronnie, Jay, Levrone – on DVD. I wasn’t watching for fun, I was studying how they trained, picking up on the small things they did to make the most of each exercise. I realise a lot of the top guys got there because they’re genetically gifted, and probably don’t have to train with perfect form. However, when you take the time to study a few of them you’ll quickly, and easily, notice who knows how to train correctly, and who doesn’t. Above all else, always strive for perfect form on every rep.
rotation of the arm creeps in, with too much bend in the elbows. What’s happened here is they have just turned an ex tremely effective exercise for targeting the medial deltoid into a
ridiculously heavy rotator cuff exercise. These people then want to know why their delts aren’t growing, and why they have constant pain in their shoulders.
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S
S
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57 www.muscleevolution.co.za
PROBLEM: Working through pain  This is especially true for g uys and girls who have b een l ift ing for a while. More often than not, elbows, shoulders or knees are sore, and these athletes have come to accept this pain as par for the course, and simply continue to push through. However, this almost never leads to serious improvements. Pain is usually a sign of some kind of damage and inflammation, and if you continue to train through it, you aren’t giving the problem a chance to recover or resolve itself.
PROBLEM: Not
weighing food
I know, it sounds like a lot of effort, and it is,
but it is worth it. Whenever I start coaching
someone I ask for their current diet plan.
I generally get things back like “I have a
whey shake with oats at breakfast, then two
chicken breasts, with some rice.” Can you
see the problem here? Two chicken breasts
could weigh 180g, or they could weigh
350g. I think it is very important to ensure
consistency in terms of your meal plans,
because, if you eat very different amounts
of the same foods every day, it becomes
difficult to track what needs to change in
order to get leaner or get larger.
PROBLEM: A lack of
adequate planning  The same workout done week after week, a programme that doesn’t form part of a bigger plan, or, worse, simply going in and doing whatever you feel like on the day, will put you on the fast track to nowhere. The human body is highly adaptable, which means it gets used to things really quickly if they’re done often enough. If you plan your programme correctly you will not only give your system a chance to recover, but it also allows your body to respond to the training, which is when improvements are made in both size and strength. If you don’t plan things correctly you may still experience results, provided all other factors are on point, but they certainly won’t be the best results.
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2
 
Dedicate some time to work out  your overa ll plan for the year, based on your goals, then break that down into phases. You can then map out your workouts for each month. Try to slowly vary the volume, depending on what phase you are in. Add in intensity-boosting exercise techniques like drop sets,
supersets, rest pause reps, and some sets with BFR (Blood Flow Restriction), in addition to a few stretches and isometric holds. Don’t go with every option at every workout. Just add a little bit here and there, and then train with real intensity to make sure your body gets a fresh stimulus for muscle growth every time you step into the gym. If you feel that is beyond the scope of your capabilities then I would suggest paying a professional to work out your plan. It is an investment that certainly delivers great returns.
        S        O        L         U          T        I       O         NFirstly, give it some rest. Allow
the pain and inflammation to come down, at least a little. Then you need to figure out what is causing it. It could be a certain exercise that you aren’t doing correctly; it could be that a certain exercise just doesn’t agree with your biomechanics. Figure out exactly what is
causing it and avoid aggravating the  prob lem . Whe n exe rci ses are done correctly, with the correct load (amount of weight used), then the likelihood of injuries is greatly reduced.
It’s simple, my clients start weighing everything. I even weigh my protein and carb  powd ers to make sure I’m getting the exact amounts required every day. If something needs to change then one or two small changes do the trick.
PRO
wei
O
I know, i but it is someon I genera whey sh
hicken see the could w 350g. I t consist becaus
f the s ifficult rder to
4 
REDUCED.”
“Pain is usually a sign of some kind of damage and inammation, and if you continue to train through it, you aren’t giving the problem a chance to recover or resolve itself.”
M.E FEATURE
 Abou t the autho r: An drew Hudso n is a
certified full-time online trainer, with over
a decade of experience working with top
level competitors, athletes, and various stars
and celebrities in the industry. Winner of the
super-heavyweight division at the Arnold
 Amate ur Oh io, h e now has hi s IF BB Pro card,
and is working towards making an impact on
the pro stage. Andrew specialises in assisting
bodybuilders and his Hudson’s Angels Female
competitors. Having worked with thousands
of people over the last 11 years via his online
training business he has developed a skill for
knowing what to do when things aren't going
as planned. He has a passion for training,
and is known for his no nonsense hardcore
training programmes. He has also conducted
numerous seminars on correct training and
 prop er nut riti on al l over the wo rld. Contac t
 Andre w at bulkhudsoncoaching@gmail.com.
Insuff cient training
intensity With regard to training intensity, I feel that some people are born with the ability to take their body and mind there from day one. For others it can take a life-time to find how they can push themselves to their absolute limits, day after day. It is easy to sit back and point fingers at those who think they’re training hard, but actually aren’t, but we all need to remember that the perception of intensity is often subjective.
PROBLEM Cutting out salt/sodium to look leaner   Very often, when athletes want to look leaner, they cut out added salt from their diets months before the show, often when they start dieting. Well, I’ve got news for those people; salt may hold water, but water and fat are two completely separate issues. Water does not equal fat! Sodium manipulation should be left for the last day or two before a contest. Any further out than that and you’re simply wasting your time. The human body can only be temporarily tricked into ridding itself of sodium, and water retention, but after a day or so all those hormones that trigger sodium retention kick in, and your sodium levels will be back to normal.
7
        S        O        L         U          T        I       O         NQuit complaining. Get up off
 your sor ry ass and chas e yo ur dreams with everything you’ve got. Champions have very high standards, which they hold themselves to. Anything less is simply not acceptable. If you really want to succeed and compete at the highest level this is the mindset you need to have.
Everything you do, from training, meals and supplements, to sleep and recovery, must be done to the very highest standard. The small things you do each day add up to big returns down the line, so make sure you keep those standards sky high, and take responsibility for  your succ ess. Prep arat ion is key here . If you have meals prepped and ready, and manage your time well, you’ll be well on your way to setting those high standards! 
        S        O        L         U          T        I       O         NDon’t cut sodium out. It has
many functions in the body, and low sodium equates to a lesser muscle pump in the gym. That’s not my idea of a good training session. I actually get my clients to do certain things to purposefully hold more water in the muscle cells. A very hydrated muscle cell is a healthy
one, which will function and respond optimally during training. M.E
        S        O        L         U          T        I       O         NGet a training partner
or personal trainer who will push you to your full  pot enti al. If yo u’re some one who has struggled to get to the edge of your physical limits, and push past them, over time you will learn how to do so with their help. At the end of the day, the more
 you can pus h you rse lf i n th e g ym the faster your results will come!
6 PROBLEM
Low standards I have seen this problem plenty of times over the last few years. Many people with a desire to succeed often embark on a new challenge half-heartedly. This means that when obstacles arise or things don’t go their way they write it off to being a beginner, or they think, “woe is me, how come the world is against me?”
5 
POTENTIAL.”
“For others it can take a life-time to find how they can push themselves to their absolute limits, day after day.”
Photography by Wayne Burgin – WBP Photography (083 231 8724)
 
IKITA LONG IS ANOTHER ONE OF SOUTH AFRICA’S UP-AND-
COMING BIKINI ATHLETES WHO EXUDES A SASS AND SWAGGER
THAT SETS HER APART FROM THE CROWD. SHE ALSO HAS A
WORK ETHIC IN THE GYM THAT IS SECOND TO NONE WHICH IS
A KILLER COMBINATION IN THE HIGHLY COMPETITIVE FITNESS
INDUSTRY. SHE PLANS TO LIGHT UP THE WBFF SA STAGE IN 2015 AND
BASED ON HER ANSWERS TO OUR QUESTIONS WE HAVE NO DOUBT THAT
SHE’LL BRING SOMETHING EXTRA SPECIAL TO THE STAGE.
ikit
HEIGHT: 1.63m LIVES: Cape Town
PROFESSION: Administrator at ZaPOP Media
TRAINING SINCE: 2013 COMPETING SINCE: 2014
COMPETITION WEIGHT:  50kg OFFSEASON WEIGHT: 53kg
Vital stats 
Who are you and where did you come from? I was born in Pietermaritzburg, but I lived most of my life in Durban. I suppose you could therefore call me a Durban girl. I appear soft, but don’t let my looks fool you. I'm a real toughie. I don’t like authority; I prefer to lead rather than follow. I'm confident, straight forward, witty, flirtatious and full of attitude. I'm the friend who is always cracking jokes, and I like being the centre of attention. I'm easy to get along with, and have a genuine heart, but I don’t love easily. There are no grey areas with me either. I don’t believe in hiding who you are, even if you're in the queen's company. Either you like me or you don’t, and I don’t want to be everyone’s cup of tea; that’s boring! Oh, and I'm high maintenance, but don’t worry, I take care of that.
Tell us something that not many people know about you. I currently have 10 tattoos. They're small but that still counts, right?
What does a typical day in your life look like? I'm up at 04:30am if I'm training twice that day, otherwise I get up at 05:30am, which is when I prep my meals for the day. I'm off to my day job between 08:00 and 17:00,
and go straight to the gym after work. I get home pretty late and then the whole cycle begins again. It’s a long day, every day, so I have very little time to myself.
When you do find some spare time, what do you do for fun? I love shopping, and spending time with my crazy girlfriends, sipping on cocktails. I also play a bit of foosball since I recently discovered that I'm pretty good at it. I also enjoy watching football; I'm a proud Chelsea supporter. Hiking with my male friends is also great fun as they like to test my fitness levels.
Tell us one of your good habits, and one of your bad ones. Good habit: Self-discipline. Bad habit: Short tempered.
Let's talk train