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M&FContents
VOL.72 N
O
10
10.11
TRAINING
52
CUSTOMISE YOUR
RESULTS
Follow our template and you can
expertly design your own workouts
for any goal.
BY MIKE ROBERTSON
60
STEEL-BELTED
STRENGTH
Build mass and lose fat with the
tyre drag workout.
BY ROB FITZGERALD
70
IRON SALVATION
An Iraqi roadside bomb broke
Dan Eslingers body and spirit.
Bodybuilding rebuilt them both
and then some.
BY ROB FITZGERALD
92
FULL-SPECTRUM
STRONG
Modern warfare takes modern
training, so the U.S. Army called in
the best in the world to rewrite the
manual.
BY JOE WUEBBEN
NUTRITION
88
THE REAL-WORLD DIET
Get shreddeddespite your
hectic lifestylewith the most
convenient fat-burning meal plan
to date. PLUS: The Shake Matrix
lets you build your own shake.
BY JOE WUEBBEN
104
GRILL IT!
When protein meets fire, the
result is a simple, muscle-boosting
way to cook.
BY JORDANA BROWN
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22
8
MUSCLE&FITNESS
NEW
Hydroxycut Hardcore Pro Series Brand User
Jeremy Patterson
The Hydroxycut Hardcore Pro
Series brand is awesome! Every
bodybuilder should have it in
their stack and I tell all my boys
to get on it its that good!
If youre a man who cares about his appearance and works hard in the
gym to put his best body forward, get an added edge with Hydroxycut

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tness goals and take your hard-earned body to powerful new heights
when used with a clean diet and training routine. Plus, new Hydroxycut
Hardcore Pro Series could help intensify your mental focus, so you can
power through even the toughest workouts! If you train hard, eat right
and want whats best for your body, get the help of an effective weight-
management formula. Get new Hydroxycut Hardcore Pro Series today!
A serious Hydroxycut formula that no
hard-training man should do without!
INTRODUCING:
HYDROXYCUT HARDCORE
PRO SERI ES
RIPPED, REINVENTED.
ENGINEERED TO HELP SUPPORT
WEIGHT MANAGEMENT!
DESIGNED TO HELP INCREASE
WORKOUT FOCUS.
FEATURES LIQUITECH CAPSULES
FOR EFFECTIVE BREAKDOWN.
Carefully read the entire label before use. Proper nutrition and regular training are essential to achieving your bodybuilding goals. Jeremy used a US version of the Hydroxycut Hardcore
Pro Series formula. All trademarks are owned by their respective trademark owners. 2011.
FEATURED
DEPARTMENTS
76
WARRIORS WORK
How real-life hero Tim Kennedy kicks
ass in the cage, and forges the
physique you want.
BY ROB FITZGERALD
114
STILL WORLD-CLASS
You have not seen the last of Dwain
Chambersone of the fastest
sprinters in the world today.
BY RICHARD ALLEN GREENE
124
BRAVEHEART
Scotland players Sean Lamont and
Ross Ford, head of nutrition Richard
Chessor and strength and conditioning
coach Neill Potts talk about their
preparations for the Rugby Union
World Cup.
BY STEVE MITCHELL
136
NUTRITIONAL MINDSET
Matt Lovell has the task of ensuring
that the England squad has the right
food and supplements at its disposal
during the Rugby Union World Cup in
New Zealand.
BY JOHN PLUMMER
M&FContents
FEATURES
www.muscle-tness.co.uk
144
CLASS IN SESSION
TRAPEZIUS
The top five traps training mistakes
and how to correct them.
BY GREG MERRITT
180
CLASSIC MUSCLE
ARMS
Rush Of Blood
BY JAMES ABEE
CHEST
Krocs Chest Killer
BY MATT KROCZALESKI
ABS
All-round Abs
BY NATE WINKLER
COLUMNS, ETC...
16 EDITORIAL
FROM JOE WEIDER
18 BIG TIME
REHAN JALALI
22 THE EDGE
48 COACHS CLINIC
210 GIRL TALK
214 ITS ALL IN THE GENES!
220 PERSONALLY SPEAKING
226 PUT A TIGER IN
YOUR TANK!
228 UNDER THE
MICROSCOPE
152
A DAY IN THE LIFE
OF AN OLYMPIC BOXER
Luke Campbell, a two-time ABA
champion, is one of the brightest
prospects for the 2012 London
Olympics.
BY STEVE MITCHELL
162
MIND AND
BODY TRAINING
Continuing our series on Britains most
powerful familylast but not least,
Steven Clegg!
BY JOHN PLUMMER
170
A RAPID RISE
TO THE TOP
In the past year, Kelly Rennie has
sky-rocketed from unknown to national
figure competitor, fitness model and
sponsored athlete.
BY NICOLA JOYCE
224
THE ALL AMERICAN
Brian Stann has been to hell and back
in combat. His next mission: the UFC
middleweight title.
BY MATT TUTHILL
EVENTS
188
EXCITING
NEW TALENT
Since the FAME competition
was introduced to the UK it
has gone from being a tiny
sideshow to the biggest
fitness model contest in the
country.
BY JOHN PLUMMER
60
10
MUSCLE&FITNESS

Strive for excellence, exceed yourself, love your friends, speak the truth, practise
delity, and honour your father and mother. These principles will help you master yourself,
make you strong, give you hope and put you on the path to greatness.
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Myatt Murphy, Dennis Nishi, Marc Royce,
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U.S. EDITION
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EDITORIAL DIRECTOR Seth Kelly
Editorial articles relating to food supplementation and sports nutrition reproduced in this
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and may not be used or reproduced without the permission of Weider Publications, Llc.

ADVISORY
BOARD
OUR GO-TO GUYS FOR ALL MATTERS OF
MUSCLE AND FITNESS
JAMES ABEE
A certified personal trainer, Abee
specialises in bodybuilding,
powerlifting, and circuit and
functional training. Abee is also
a professional wrestler, and
has travelled around the world
entertaining military troops.
JESSE BURDICK
Burdick is an elite powerlifter,
licensed massage therapist,
and trainer. reactivegym.com
MATT KROCZALESKI
Kroc is an NPC bodybuilder, and
training and nutritional specialist.
troponinnutrition.com
JOHN MEADOWS
Meadows is a top five national
competitor in bodybuilding and
the creator of the Mountain Dog
training and dieting systems.
t-nation.com
MIKE ROUSSELL
A top nutritional consultant,
Roussell works with numerous
pro athletes.facebook.com/
nutritionphd
MIKE ROBERTSON
Robertson is the co-owner of
Indianapolis Fitness and Sports
Training, a renowned gym.
robertsontrainingsystems.com
COY SCHNEIDER
The owner of CS Strength in
Austin, TX, Schneider specialises
in the training of competitive
athletes, including MMA fighter
Tim Kennedy.
schneider.coy@gmail.com
NATE WINKLER
Winkler is the co-founder and
owner of Juggernaut Training
Systems in Laguna Hills, CA.
jtsstrength.com
*
Membership on the Editorial Advisory Board does not imply endorsement
of any product or service advertised in this magazine. Views expressed in
advertisements and editorials are not necessarily those of MUSCLE & FITNESS or the
Editorial Advisory Board. Reader discretion is advised. Please consult your doctor before
beginning any exercise or diet programme, or when making changes in an existing
programme if you have any doubts about your health status.
JASON DEMAYO
DeMayo is the strength coach
for the University of Richmond
basketball team.
richmondspiders.com
CAL DIETZ
Dietz, the University of Minnesotas
head strength coach for Olympic
sports, has trained 300 All-
Americans. xlathlete.com
CHRIS GIZZI
A former Green Bay Packers
linebacker, Gizzi is a technical
development consultant for Nike
SPARQ. zoneready.net
JOHN KIEFER
A performance consultant with
15 years experience in the fitness
industry, Kiefer is the creator of
Carb Back-Loading. carbnite.com
JIM MANION
Manion is chairman of the IFBB
Professional League and president
of the National Physique Commit-
tee of the USA Inc.
C.J. MURPHY
Murph is a competitive strongman
and an award-winning trainer
with 20 years experience.
totalperformancesports.com
HARRY SELKOW
The former strength coach of
the Arizona Sundogs, Selkow
has trained athletes in more than
20 sports. reactivegym.com
CHAD SMITH
A two-time NAIA champ in the shot
put, Smith is now a raw powerlifter
with an 800-pound-plus squat.
jtsstrength.com
DAVE TATE
A former powerlifter, Tate is the
owner of Elite Fitness Systems,
a top online equipment retailer.
elitefts.com
JIM WENDLER
A former powerlifter with a
1,000-pound squat, Wendler is
the creator of the popular 5/3/1
strength programme. elitefts.com
TRAINER DIRECTORY
MEET THE BRAINS BEHIND OUR BRAWN:
THE CONTRIBUTORS TO THIS MONTHS ISSUE
PREMIUM QUALITY
Rocked Test Subject
STEVE NAMAT
Team API IFBB Pro
*The statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease.
ROCKED IS SUCH A POWERFUL
PRE-WORKOUT FORMULA ...
300G
PER BOTTLE
50 SERVINGS
PER BOTTLE
INGREDIENTS
ON THE BOTTLE
TWO FLAVORS:
LEMONADE & GRAPE
BALLS AT THE GYM.
ITS LIKE HAVING A SECOND SET OF
SEE THE COMPLETE LINE OF PREMIUM QUALITY PRODUCTS
J OI N T E AM A P I AT
FACE BOOK. COM/ T E AMAPI
eccei==cne
v+cee.ccm
FROM J OE WEIDER
THE MASTER BLASTER
JOES EDITORIAL
WE CAN ALL
BENEFIT FROM
A BREAK
W
ere taught in bodybuilding
and in life that if we want
to get ahead, we should
continually strive to be our best
push and push, and push some more.
What we arent told, though, is that in
between all that pushing, we need to
rest periodically, to marshal our
forces before getting back into the
fray. Just as we need to sleep at the
end of a day, so too must we take a
break from our progress to reflect and
evaluate. If we dont, we could find
ourselves in a place where wed
rather not be. Veering slightly off
course for a minute wont set us back
much, but continuing in the wrong
direction for a month could land us
far afield from our destination.
This is why I recommend taking a
moment to revisit your bodybuilding
goals and honestly assess yourself,
determining whether you are on track
to reach them, or if you are heading in
a direction you hadnt planned. Maybe
youll even find that you arent going
in any direction at all.
One of the most common mistakes
bodybuilders makeone that can be
averted with good planningis
getting too heavy in the offseason. I
have often recommended bulking up
during the winter months but I have
also warned against excessive
bulking. Its an easy trap to fall into,
and it might make it difficult to get
into beach shape by summer.
At the opposite extreme are those
who favour looking lean at all times
of the year. As good as they may look,
these same people will hardly make
any gains at all from year to year due to
their inability to add muscle because
theyre in a consistently depleted state.
For them, it may be time to consider
adding a few pounds of bodyfat in
order to gain muscle, as well.
Still others may find that their
strong bodyparts are getting
stronger, but their weak parts
arent changing at all, causing
an imbalance in their bodies. Its
easy to fall into a pattern like
that when one bodypart
grows easily and another
is maddeningly stubborn.
By taking a look in the
mirror, however, and truly
evaluating their strengths
and weaknesses, they can try
to tackle those weaknesses via
new intensity methods.
The important thing to remem-
ber is that we can all benefit from a
break. Whether its an hour or a few
days, getting out of our go-go-go
mindset and resetting the bar is the
perfect way to put us back on our
personal paths to greatness. M&F
The benefits of taking a break
16
MUSCLE&FITNESS
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Before you make your next purchase, you have to
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stronger and dominate in the gym? Train with MAX
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Real Athletes Train
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ATHLETE INTERVIEW REHAN JALALI
R
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J
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Celebrity nutritionist Rehan Jalali has
worked with some of the biggest names in
Hollywood, including Bruce Willis, Ben Affleck,
Halle Berry and Nicole Scherzinger, as well as
professional basketball and American football
players.
ATHLETE I NTERVI EW BY RI CHARD ALLEN GREENE
PHOTOS BY TAUSEEF ASRI
BORN: 16th September, 1973
LIVES: Los Angeles, USA
NICKNAME: RayFlex
HEIGHT: 58
WEIGHT: 175 to 180 pounds
OCCUPATION: Sports Nutritionist (sometimes
called Celebrity Nutritionist), President of the
Supplement Research Foundation, and workout
fanatic.
WEBSITE: www.rehanjalali.com
18
MUSCLE&FITNESS
HOLLYWOOD
FITNESS
A powerlifter and bodybuilder, Rehan
studied nutrition at the University of
Texas, and helped develop Myoplex while
working on his doctorate. His introduction
to Hollywood came through Sylvester
Stallone in 2004, when Rehan worked
with him to develop his own supplement
company, then helped him get in shape
for Rocky Balboa. Rehan sat down with
MUSCLE & FITNESS to talk about how to get
a great body.
MUSCLE & FITNESS: Whats the
number one misconception about
nutrition that you feel youre correct-
ing all the time?
REHAN JALALI: I think one of the main
things is that people feel they have to still
eat three meals a day. I feel like Im ghting
that myth and I have to tell them, no, small
frequent meals is more important. Six
mealsmini-meals, I call thema day is
the key, and theyre like, well, thats too
much food. These guys dont understand
if you increase your meal frequency, you
basically increase metabolism, you
stabilise blood sugar levels and you
increase nutrient absorption, so you can
absorb nutrients much better that way.
M&F: What effect are people going to
see on their bodies if they start doing
that?
RJ: Theyre going to lose fat, gain muscle,
have stable energy levels, increased
strength and be able to utilise nutrients
much better, so overall they will just be
tter.
M&F: Theres a lot of science in
something like this. How did you get
into being a sports nutritionist?
RJ: Very carefully! Actually, I studied
nutrition and biochemistry at the Univer-
sity of Texas, Austin. I competed in
powerlifting for the University of Texas,
I also competed in bodybuilding for eight
years and I got to national level. I was a
natural competitor. It was a kind of passion
of mine. I was always interested in how to
push my body further. How to increase,
using nutrients, my limited genetic
potential and maximise that. Im not meant
to be muscular at all. My genetics are to be
about 130 pounds and maybe a little bit of
gut and skinny arms and there you go. But
I had to ght those genetics. Right now Im
about 180 pounds. I try to maintain about
175 to 180 and stay lean if I can. I just had
a video shoot last week for a television
commercial and I had to go down to about
165. I had to be super lean.
M&F: How much of that is down to diet?
RJ: I would say that 70 to 75 per cent of it
is diet and supplements. I really believe
that it is a major factor. That is another
myth people have. You cannot out-train a
poor diet. You cant compensate. You cant
MUSCLE&FITNESS
19
THE LOWDOWN
say, Im going to eat chocolate cake and
Im going burn it of. Your body doesnt
work that way. Once you store fat, its very
difcult to burn those calories. Your bodys
metabolism isnt like that. Thats another
myth. You cant just burn the calories
youre consuming.
M&F: How personalised does a diet
have to be?
RJ: The high-end clientele I have are
people who are being paid $20 million to
shoot a movie. Its serious. Theres a lot at
stake, so yes, it can be very individualised.
But theres a range. It can go from one to
10. A one could be a quick questionnaire
for me to see where youre at and develop
a customised programme based on the
questionnaire, and a 10 could be where
I actually do blood and urine tests, also
genetic testing. I do many diferent tests.
I can nd out so much about you; I can
know more about you (I tell my clients),
than you know about yourself. Once I get
that information I can develop a specic
diet based on their allergies, their food
specics, the chemicals in their bodies,
their deciencies. I can correct them and
you can get much quicker and better
results that way. I dont guess. I test,
always.
M&F: Does someone need to be Sly
Stallone or Nicole Scherzinger to come to
you and say, Rehan, help me out?
RJ: My time is limited, to be honest with
you. The customisation takes a lot of time.
Its not really afordable for the average
person, but people can buy my books,
they can join my online community. There
are ways to get information from me
without getting a customised plan. People
can call and say I want to talk to you for an
hour and get all the information and move
along. Im happy to do that. I answer all my
e-mails. I get over 300 emails a day and I
try to answer every one of them.
M&F: You wrote an article about diet and
training during the Islamic holy month of
Ramadan, when Muslims are required to fast
during the day. How big is the body building
scene among observant Muslims?
RJ: Its pretty big. Its huge! In the Arab world
and in Malaysia and Indonesia, bodybuilding
is huge. Its growing tenfold. They have huge
competitions, they have international
federations. You see a lot of pro bodybuilders
from there as well. I think that its pretty big,
and for someone who is observant its possible
to do if you have the right type of knowledge.
You have to go down to about four or ve
mini-meals during Ramadan. Where theres
a will, theres a way. Youve got to plan ahead,
hydrate as much as possible during the night,
REHANS FIVE FAVOURITE THINGS ABOUT ENGLAND
1. I love the people. Theyre very welcoming to people from the States. Theyre hungry
for knowledge, which is always fantastic. Theyre very astute. They want to learn
the right information and apply it to their own lives. Its gym-rat oriented. There are
people that really want to get the right information for them and will spend the
money on the supplements and theyll do what it takes to get fitness success.
2. I love the gyms here. Theyre the sort of gyms I like to train at, which are more
hardcore gyms, the dungeon-like gyms, which sounds funny coming from me.
People say, youre a Hollywood trainer, you have a place in Beverly Hills! I tell them
my personal style has always been hardcore. I started in powerlifting, I trained in a
basement gym in Texas. Thats where I come from. I love that about this country,
that there are tons of those gyms. I was at one last night called the Emporium,
which is a fantastic gym.
3. I love the accents. Theyre quaint, theyre unique, like when Im in Texas and hear
that country accent. It distinguishes a place, it adds character to it.
4. I love the Tube. Theres nothing like it in the US at all.
5. I think some of the restaurants are amazing. Especially Nandos! That chicken
breastI need that. They dont have that in the States.
take certain nutrients that can prevent
deciencies, like multivitamins and minerals.
Cover your basics, you can certainly get results.
You can train at night, you know.
M&F: What would the Prophet Mohammed
think about bodybuilding?
RJ: (Laughs) I would say probably
anything that makes you healthier and
stronger is good for you. Thats what I
would say. M&F
20
MUSCLE&FITNESS
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01
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WHEN
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SCIENCE TRAINING NUTRITION GEAR
EDGE
THE
D
E
N
I
S

P
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O
Y
/
A
P

I
M
A
G
E
S
BUD/S school
is 24 weeks of
rigorous training.

The U.S. Navy SEALs occupy a unique place in the

militaryan elite special operations unit with a
mythical reputation, able to get any job done under
any conditions: SEa, Air, or Land. The raid that killed
Osama bin Laden further cemented that legacy and
left a generation of young men wondering what it
takes to enter the world-class Basic Underwater
Demolition/SEAL training programme. The answer is
complex: fitness, endurance, and special skills all play
a role. To even be considered for BUD/S, you must
meet the requirements below.
A WARRIORS
WAY
EXERCISE MINIMUM RECOMMENDED
500-YARD
SWIM 12:30 9:30 MINUTES
Rest 10 minutes
2 MINUTE
PUSH-UPS 42 100
Rest 2 minutes
2 MINUTE
SIT-UPS 50 100
Rest 2 minutes
PULL-UPS* 6 25
Rest 10 minutes
1.5 MILE RUN 11:00 9:30 MINUTES
*No time limit, but hands cannot leave the barand feet cannot
touch the ground.
SEAL TRAINING WEEDS
OUT 77% OF PROSPECTS.
CAN YOU MAKE THE CUT?
22
MUSCLE&FITNESS
HOURS, 22 MINUTES, 22
SECONDSTHE WORLD RECORD
FOR STATIONARY CYCLING, SET
BY GEORGE HOOD IN 2010. 222

The next time youre stuck with a persistent

cough that wont go away, try eating a few
bars of chocolate. A study by British
researchers showed that theobromine,
a compound naturally present in chocolate,
was more effective for preventing coughs
than codeine, one of the most effective cough
suppressants. To get a boost of antioxidants
while youre at it, opt for dark chocolate which
has a higher percentage of pure cacao.
STUDY REVEALS
PROTEIN LOADING
MAY BE BEST FOR
ENDURANCE ATHLETES
FULLY
LOADED
K
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W
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;

T
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/
G
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(
2
)
T
he idea of carb loading before an
endurance event has been around
as long as the sport of distance
running. New research, however,
suggests that protein loading may be the
better way to prep for a big event. British
researchers followed two groups of male
cyclists through three weeks of training.
One took protein supplements, ingesting
a total of 1.4 grams of protein per pound
of body weight daily, and the other ate
half that amount. The study found that
those who were on the high-protein
diet clocked more consistent time
trials and recovered faster than cyclists
who werent taking extra protein. The
supplement takers also scored better
on a daily psychological evaluation,
indicating that intense training had less
of a negative effect on their daily lives.
25 g of dark
chocolate
packs about
17 milligrams
of caffeine.
A TASTY HOME REMEDY
Tyrosine, an
amino acid
in protein,
can elevate
your mood.
THE EDGE NEWS
NUMBERS
GAME

Its not just blondes

who have more fun.
It's women as a whole,
according to a new
study in the journal
Mathematical
Population Studies.
Researchers found
that women have
between 9% and
25% more partners
on average during
the course of their
lifetimes than men.
The finding stems
from the fact that
most women enter
relationships at
a younger age than
men.
24
MUSCLE&FITNESS
THE EDGE NEWS
TV WILL
KILL YOU
THE GOGGLE BOX HAS
IT IN FOR YOUR HEART
S
pending excess time in front of the TV can
dramatically increase your risk of heart
disease and premature death, regardless
of how much physical activity you get. The
research, published in the Journal of the American
College of Cardiology, showed that people spending
more than four hours a day in front of all forms of
screen-based entertainment (including video games
and Web surfing) were more than twice as likely to
suffer a major cardiac event compared with people
who spend less than two hours a day in such
activities. The correlation between a sedentary
lifestyle and early death isnt new, but study authors
were alarmed that exercise is not a mitigating factor.
Even if you hit the gym regularly, keep your screen
time to moderate levels.

People with a lot of moles or freckles on their skin live longer lives than people
who only have a few. British researchers found that people with more than
100 moles have longer telomeres, which protect chromosomes. While "mole-y"
people do have an increased risk of melanoma, they age slower than the general
population, and carry a real age six to seven years younger than people with
fewer than 25 moles.
MORE MOLES MEAN LONGER LIFE
J
O
S
H

B
L
A
K
E
/
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S
T
O
C
K
;
A
A
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O
N

G
R
A
U
B
A
R
T
/
G
E
T
T
Y
;
E
I
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E
N
H
U
T

A
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D

M
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E
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W
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/
G
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;

L
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C
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M
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/
G
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WALNUTS TOP
HEALTH NUT'S LIST

Scientists have long lauded nuts as natures perfect

food. But some researchers now believe one variety
stands above the rest: walnuts. Joe Vinson, who
performed the analysis, says that eating about
seven walnuts a day can give you twice as many
antioxidants as a serving of any other nut.
25 g of
walnuts packs
four grams
of protein.
NUMBER OF CONSECUTIVE
HOURS THREE PEOPLE
RECENTLY WATCHED TVA
NEW WORLD RECORD. 86
BRING THE
HEAT

Adding cayenne pepper

to your spice rack can give
you a fat-burning boost.
A recent U.S. study in
Physiology & Behavior
found that people who
didn't regularly eat the
spice burned more
calories, weren't as
hungry, and craved fewer
sweet and salty foods when
they added cayenne pepper
to their meals. Further
study is required to see
how long it maintains
its efficacy.
Spice up
your meals
to fire up your
metabolism.
THE PROBLEM
Your bench press has hit a plateau. Youve tried
everything, from changing your grip to changing
your programme, but it's still stuck.
THE SOLUTION
Instead of worrying about how strong your pecs
are, turn the bench press into a total-body
exercise by incorporating leg drive into the lift.
Watch any big bencher press a massive
amount of weight, and youll notice hes coiled at
the bottom of the lift, exploding into his bench
stroke from his toes to his traps. Incorporating
leg drive into your technique can significantly
increase the amount you can lift, says Vincent
Dizenzo, one of the worlds top bench pressers.
STRONGER IN
60 SECONDS
HOW TO DO IT
M
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R
O
Y
C
E
1. SET YOURSELF Lie down on the bench with the bar over your clavicle.
Slide forwards and rest your weight on your traps.
3. STAY TIGHT Maintain this pressure on your toes, keeping your
shoulder blades squeezed together and your entire upper body tight.
2. TOE JAM Slide your toes into the fronts of your shoes and push as
though youre trying to slide yourself backwards on the bench.
4. PUSH IT UP From the bottom of the lift, explosively push from your
toes as though youre squatting the weight up. Don't move your butt.
Use a soft leather bench that wont let you slide, or lay a set of
elastic bands lengthwise on the bench to add more friction.
USE YOUR LEGS TO BREAK THROUGH
YOUR BENCH PRESS STICKING POINTS
BY ROB FITZGERALD
Push your toes into
the fronts of your
shoes when you're
ready to press the bar.
BENCH
BOOST
THE EDGE TRAINING
26
MUSCLE&FITNESS
ENERGY & ENDURANCE
* **
POWER & STRENGTH
PUMPS & PERFORMANCE
********* **
MUSCLE GROWTH
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2......000000000000000000000000000 2222 00000 222222222222222222222222222222.............0000 22222222222222......00 ........................000000000000000000000000000000000000000000000000000000000000000000000000000000 222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222222 00000000000000000000000000000000000000000000000000000000000000000000000000000 2222222222222222222222222222222222222222 0000000000 222222222222222222222222222222222222222222222222222222222222222.................................00000000000000000000000000000000000000000000000000000000000000000000000000000000
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GYM FIX
I
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S
P
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BARBELL FLOOR PRESS Lie on your back
on the floor in a power rack. Unrack the bar
as you would when bench pressing and
lower the weight until your elbows hit the
ground. Pause for a second, then press the
bar back to the start position.
DUMBBELL FLOOR PRESS Lie on the
floor with a pair of dumbbells. Press the
dumbbells until theyre over your chest,
lower, pause, then explosively repeat.
A
re you rocking the same chest
workout every time you walk
in the gym? We bet you are.
If youre like the 98% of guys out there,
youre starting off with flat benching,
moving on to the incline bench, then
finishing things off with some dumbbell
benches and flyes.
What happens when you stick to that
template week after week and year after
year? Absolutely nothing. Youll grow and
get stronger for a while, but as soon as
your body adapts to what youre doing
every workout, your progress grinds to a
halt and youre left wondering what you
can do to get yourself back on track and
making gains again.
Enter the floor press. This versatile
movement is a great way to work the
middle section of your bench press
stroke. Its also tremendously effective
for working both your chest and your
triceps without placing excessive
strain on your shoulders.
Perform barbell floor presses in a
power rack with adjustable J-hooks.
If your gym doesnt have a power rack,
stick with the dumbbell version.
FLOOR
PLAN
TRY THE BEST
ACCESSORY CHEST EXERCISE
YOURE NOT ALREADY DOING
The barbell floor
press has long been
a staple exercise for
elite bench pressers.
Press the dumbbells
powerfully like
you're throwing
a punch.
THE EDGE TRAINING
BY ROB FITZGERALD
28
MUSCLE&FITNESS
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The lateral raise is the most
effective single-joint exercise
for building the middle head of
the deltoid. This head makes up the
real meat of your delts, providing your
shoulders with width and roundness.
If you cant work this area with dumb-
I recently injured my wrist,
so I cant do dumbbell lateral
raises for my deltoids, and
my gym doesnt have a machine
for this. Is there something I can
substitute?
Shawn B
EXERCI SE SETS REPS REST
SMITH MACHINE
SHOULDER PRESS 3 68 23 min
SMITH MACHINE
WIDE-GRIP
UPRIGHT ROW 3 810 12 min
SMITH MACHINE
LATERAL RAISE 3 1012 1 min
FACE PULL 3 1012 1 min
Get the most out of your gyms Smith
machine with this perfect workout for
those crowded prime-time hours.
P
A
V
E
L

Y
T
H
J
A
L
L
bells, theres a hands-free move you
can do on the Smith machine. This
exercise wont stress your wrist, and it
will pack plenty of mass on your middle
deltsmore than the standard
dumbbell lateral raise. When your wrist
heals, youll want to keep this one in
your repertoire.
To perform the Smith machine lateral
raise, set the bar just above waist
height and load it with light weight.
Stand in the middle of the Smith
machine with your left arm touching
the bar. Bend your arm at 90 degrees
so your forearm is parallel to the bar.
Unlatch the bar with your right hand
and support it with your left forearm.
Maintaining this bend in your elbow,
raise your arm up to lift the bar to
THE WORKOUT
For some real intensity,
try supersetting the
Smith machine lateral
raise with the one-arm
dumbbell lateral raise.
FOR BIGGER
DELTOIDS,TRY
THIS HANDS-OFF
APPROACH
SMITH
MACHINE
LATERAL
RAISE
M&F RAW!
QUICK TIP
You can still work
your shoulders
with an injured
hand or wrist.
shoulder height. Hold this position
for a second, contracting your
deltoid as hard as possible, then
lower the bar back to just above
waist height, keeping it in contact
with your forearm.
THE EDGE TRAINING
BY JIM STOPPANI
30
MUSCLE&FITNESS
TERRY HOLLANDS
2010 STRONGMAN CHAMPIONS
LEAGUE OVERALL WINNER
GMP for Sport
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DEREK POUNDSTONE
is a two-time Arnold Strongman
Classic champion and the
host of Poundstone
Power Radio Visit his site,
www.poundstonepower.com
A
lack of tractor tyres and a yoke
frame doesnt mean you cant
enjoy the benefits of strongman
training. Four strongman exercises
can easily be done in any gymtractor
tyre flips, the circus dumbbell lift, the
farmer's walk, and the crucifix hold.
A heavy bag is a decent replacement for
a tyre; the circus dumbbell has a close
cousin in the push press, and both the
farmer's walk and crucifix hold only
require dumbbbells.
JUMP-START GAINS WITH FOUR NEW MOVES
BY DEREK POUNDSTONE
TRAIN LIKE A
STRONGMAN
POUNDSTONE POWER
The crucifix hold is
a simpleand
painfultwist on
the lateral raise.
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EXERCI SE SETS REPS
PUSH PRESS 3 812
SUPERSET WITH
CRUCIFIX HOLD 3 1 MIN
SEATED
MILITARY PRESS 3 812
SUPERSET WITH
SHRUGS 3 30-50
TUESDAY
EXERCI SE SETS REPS
FARMERS WALK 3 100 FT
HEAVY BAG FLIP 3 100 FT
HAMMER CURLS 3 812
SUPERSET WITH
PREACHER CURLS 3 812
LYING EXTENSIONS 3 812
ROPE PRESS-DOWNS 3 15
THURSDAY
EXERCI SE SETS REPS
DEADLIFT 3 10
BACK SQUAT 3 10
GIANT SET
LEG CURL 3 10
LEG EXTENSION 3 10
CALF RAISE 3 10
FRI DAY
EXERCI SE SETS REPS
BENCH PRESS 3 10
SUPERSET WITH
CHIN-UPS 3 10
FLOOR PRESS 3 10
SUPERSET WITH
BENT-OVER ROWS 3 10
Wednesday Off, Saturday Off, Sunday Off
THE MOVES
THE WORKOUT
PUSH PRESS Set up for a military
press, but use plenty of leg drive.
HEAVY BAG FLIP Squat low, scoop up
one end of the bag, and flip it hard.
FARMERS WALK Use the heaviest
dumbbells you can manage.
CRUCIFIX HOLD Stop a lateral raise at
the top of the move. Hold for time.
Build strength and burn a ton of calories with
this simple programme. Follow for 6 to 8 weeks.
SOLID ADVICE FROM
THE M&F/OPTIMUM
NUTRITION CALENDAR
Calculating Your
Calorie Needs
Whats good for the goose may be good for the
gander, as the saying goes. But every human is
unique. Each of us responds a little diferently to
diet and training. What follows is an easy formula
for determining how many calories you should
consume in any given day.
Start With The Basics
Multiply your bodyweight in kilograms by a
factor of 24.
Example: A 100 kg male has a target of
2,400 calories per day: 100 x 24 = 2,400
For a 55 kg female, the goal would be
1,320 calories a day: 55 x 24 = 1,320
Factor In Calorie Expenditure
Because we have not yet factored in how many
calories youll burn during a typical day, multiply
the basic result by the figure below that best
represents your lifestyle.
Inactive Person: 1.3
Walking Commuter: 1.5
Hour of Moderate Daily Exercise: 1.6
Heavy Manual Labour 1.8
Hard-Training Athlete 2.0
So a hard-training athlete who weighs 100 kg
is burning roughly 4,800 calories per day.
To maintain weight, he or she must consume
4,800 calories through food, protein shakes and
other beverages. If they have a fast metabolism,
even more calories might be required, especially
if the goal is weight gain. Conversely, a slower
metabolism will reduce calorific requirements. If
this 100 kg person is trying to lose weight, cutting
calories below 4,800 a day is the formula for
success.
While these results ofer
a good baseline number
to work with, remember
that everyones diferent.
You might need somewhat
fewer or more calories to
meet your goals. Keeping
track of your weight and
what you look like in the
mirror can help you
balance out the equation.
THE EDGE TRAINING
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Y
our dad had an old-school
ab wheel in the garage
right next to his Bullworker,
his wooden-framed tennis
racquet, and the stash of Playboys
he kept in his fake toolbox. Nobody
ever used it, though, because the ab
wheel isnt a fitness gimmick. If you
want results, it makes you work for
them.
If you dont have stability in your
abs, youre going to get crushed
when you try to squat heavy, says
Jay DeMayo, head strength and
conditioning coach for the nationally
ranked basketball programme at the
University of Richmond in Virginia. Ab
wheel exercises are tough, but theyre
the best way to develop the kind of
stability you need to get stronger.
Youll probably have to work your
way up to performing ab wheel
rollouts the right waymeaning you
start in a standing position. But once
you're capable of using your abs to
manoeuvre your body parallel to the
floor and then back to a standing
position, youll find yourself getting
stronger in all your main lifts, especially
your squats.
The idea to keep in mind when youre
progressing with these, says DeMayo,
is to start with your upper body higher
up, then work your way down to the
actual ab wheel, which is very low to
the ground.
EXERCI SE SETS REPS REST
AB WHEEL
ROLLOUTS 3 10 60 SEC
PLANK 3 45 SEC 60 SEC
SIDE PLANK 2* 45 SEC 60 SEC
*
2 sets on each side. Alternate sides.
TRY THIS FOUR-STEP AB WHEEL
PROGRESSION AND BUILD YOURSELF
AN IRONCLAD CORE
BY ROB FITZGERALD
The ab wheel offers a
progressive system for
overall core strength
improvement.
M
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THE WORKOUT
BARE BONES
STABILISE
TO SMASH
1. SWISS BALL Kneeling with your
hands on a Swiss ball, brace your abs,
push your hips out, and roll forwards on
the ball until you reach full extension.
3. BARBELL WITH 45-POUND PLATES
From your knees, brace your midsection
and roll forwards until your arms are fully
extended, then return to the start.
2. TRX SUSPENSION STRAPS
While standing with handles at waist
height, extend your body fully. Use your
abs to return to the starting position.
4. AB WHEEL Start by performing
rollouts from your knees. When you can
do 1215 reps this way, try a full ab
wheel rollout from a standing position.
How to work your way to technically
correct ab wheel rollouts.
FOUR-STEP
PROGRESSION
THE EDGE TRAINING
34
MUSCLE&FITNESS
THE EDGE TRAINING
USE THE HUMBLE PLYO BOX TO SHAKE
UP YOUR TRAINING
A MAN AND
A BOX
1) FEET-ELEVATED PUSH-UP
In a push-up position, prop your feet up on the box and push up,
keeping your abs tight throughout the movement.
2) BARBELL
STEP-UP
With a loaded barbell
across your
shoulders, step up
onto a plyo box.
Complete an equal
number of reps on
each leg.
3) SIDE BOX
JUMP
Stand to the side of
a plyo box, squat low,
and then explosively
jump to the top. Hit
an equal number of
reps from each side.
A plyo box is good for more than box jumps and box
squats. Drag one out of the corner of your gym and give
itand your workoutnew life with these three simple
moves. Repeat for reps or time.
K
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3 UNIQUE USES FOR APLYO BOX
BAND
WIDTH
M
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trength bands can give you a hell of a workout,
even when theyre not attached to a heavy
barbell or dumbbell. One of the best features
of strength bands is the ability to augment
traditional lifts, but once you attach a set of
handles, you're entering another world. This month, the
traditional pec flye gets a simple twist with a set of strength
bands. Rather than lifting pin-selected weight stacks in a
cable crossover station or pec deck, the strength band pec
flye puts your pecs under constant tension, stressing the
muscle fibres of your chest in a whole new way. And as
research has shown time and again, regularly changing
things is essential for sustained growth.
THE WORKOUT
To increase resistance,
just step forwards.
STRENGTH BANDS
BUILD A STRONG, WIDE CHEST
WITH THE STRENGTH BAND
PEC FLYE
BY MATT TUTHILL
THE EDGE TRAINING
READY Attach the handles to each side of the band
and loop it through one corner of a power rack or
other stationary object.
SET Face away from the rack and stand upright in a
staggered stance. Spread your arms. You should be
far enough away from the rack that there is slight
tension in the bands.
GO Contract your pecs hard and bring your hands
together, keeping your elbows extended throughout
the movement. Slowly return to the starting position
and repeat for reps.
36
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STACK YOUR
PROTEIN TO SEE
MASSIVE GAINS
Y
ou cant teach someone
to run like Josh Cribbs.
The greatest coaches
and trainers in the world
will never figure out a way
to imbue an American football player with
the instincts necessary to knife through
11 defenders dead set on ripping his
head off. When you boil it down, kick
returners are stuntmen, and youve either
got itor you havent.
Cribbs, a sixth-year wideout and return
man for the Cleveland Browns, clearly
has it. His eight kick returns for a
touchdown over the past five NFL
seasons are the most by any player in
league history. (Devin Hester owns the M
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ATTENTION NFL DEFENCES: JOSH CRIBBS
JUST GOT SERIOUS
EXERCI SE SETS DI STANCE REST
STRIDES
(70% SPRINT) 1 100 YARDS
BACKPEDAL
(STATIC STRETCH
10 MIN) 1 100 YARDS
*BAND SPRINT
(REST34 MIN) 10 50 YARDS 30
SLED SPRINT(90 LBS)
(REST34 MIN) 10 30 YARDS 3060
**FOOTBALL
FIELD SUICIDES
(REST34 MIN) 2 60
***STAIR WORK

JOG 2 3060

FROG JUMP 2 3060

SIDE SQUATJUMP 2 3060

LUNGE
(3 STEPS ATONCE) 2 3060

SPRINT 2 3060
*
Have a partner stand behind you, holding onto an elastic band looped around
your waist. Sprint unimpeded for 10 yards, have him hold it tight to add
resistance for the next 10, then run free for the final 30.
**
Sprint 50-yards and stride back. Then, sprint 100 yards and stride back.
This is one rep.
***
This set scheme is based on a 140-step set of stadium seating. Adjust
accordingly. For example, if your stairs have 70 steps, do four sets.
BY MATT TUTHILL
TRAIN LIKE A PRO
FIELD WORK
Kickoffs move to
the 35 this season,
making it a longer
haul for return men.
POTENT PROGRAMME

Take a week between each speed session,

following a regular weight-training
programme in-between.
punt return record with 10 TDs). But with
kickoffs moving from the 30-yard line up
to the 35 this season, Cribbs wanted a
better off-season programme to match
his new challenge. He found it when
teammates introduced him to personal
trainer Tim Slominsky.
Tim has made it so that when I go back
to football, Im way ahead of everybody,
Cribbs says. Most guys right after the
season would say, Its too early. I dont
need to do that yet.
In February, March, and July, Slominsky
trained Cribbs five days a week. The
cornerstone of their programme is a
brutal once-a-week speed workout that
includes work with sleds, elastic bands,
and stairs (see box, above). The volume
used initially left Cribbs doubled over,
heaving his breakfast onto the turf.
Its a love-hate relationship, Cribbs
says, and I hate Tim a lot. But I wouldnt
want a guy who lets me break whenever
I want. He pushes me to the limit.
Besides hitting
the stairs, Cribbs
flips tyres and
drags a sled.
SPEED DEMON
THE EDGE TRAINING
38
MUSCLE&FITNESS
Call us on
0845 345 0916
or order online
eccei==cne
v+cee.ccm
NUTRF/.C0K
[0||0W U5
THE EDGE NUTRITION
WHEN YOURE DYING
FOR CARBS, THIS
HEALTHY DISH DELIVERS
WITH FLAVOUR TO SPARE
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PLUM
TOMATO
PASTA
BY CHEF ROBERT IRVINE
INGREDIENTS
80 g red onion, chopped
1 tbsp parsley, finely chopped
2 tbsp garlic, minced
250 ml balsamic vinaigrette
1 tbsp chilli paste
180 g plum tomatoes, chopped
1 tbsp grapeseed oil
420 g whole wheat pasta, cooked
70 g watercress, chopped
20 g fresh mint, thinly sliced
10 g fresh basil, thinly sliced
Optional: grated reduced-fat cheese
WHAT YOULL NEED:
- Large saucepan - Kitchen knife
- Spatula - Wooden spoon
- Saute pan |approx. 1Z to 14 inches}
DIRECTIONS
1) In a large bowl, toss onion, parsley, garlic,
vinaigrette, chilli paste, tomatoes, and
grapeseed oil; mix well. Over medium-high
heat, pour the mixture into a large saut pan,
and cook for 3 to 4 minutes, or until onions
are translucent, stirring continuously.
2) Bring water to a boil in a medium saucepan
(large enough to accommodate about 420 g
of cooked pasta). Cook pasta until it reaches
the desired tenderness. Drain, and set aside
until sauce is finished. You can add a splash
of grapeseed oil to the pasta to keep it
from sticking.
3) Once the onion-tomato mixture has cooked,
remove half the liquid and add cooked pasta
and watercress. Cover and reduce heat to low.
Allow pasta-vegetable mixture to simmer for
4 to 5 minutes; remove from heat and uncover.
Portion to bowls and finish with mint and
basil. If desired, you can also sprinkle a little
reduced-fat cheese on top. To boost the protein
content, add a couple of slices of grilled
chicken.
Yields: 6 servings
W
hole grain foods are
often perceived as
being healthy, but not
particularly tasty. The
carbs associated with
pasta dishes often get a bad rap, too. But
the right carbs, in the right amount and at
the right time, are as important to building
muscle as consuming protein.
Additionally, modern whole grain
pastas are much more flavourful, have a
much better texture, and contain many
vital nutrients. In fact, it is recommended
that people eat at least three servings of
whole grains, such as those found in
pasta, every day.
This months recipe will show you that,
with the right ingredients and simple
preparation, whole wheat pasta can
taste great and fit into a lot of muscle-
building diet plans, including carb
cycling and carb back-loading.
>
CHEF ROBERT IRVINE
is the author of several
cookbooks, including the
upcoming Fit Food.
NUTRITION FACTS
Serving Size: 1 bowl
Calories 1D1 Carbs 17g
Protein Bg Fat Bg
4D
MUSCLE&FITNESS

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ONE TINY
MOUTHPIECE
CAN UNLOCK
SOME BIG GAINS
IN THE GYM
PROTECT YOUR KNEES
ON HEAVY LIFTS WITH
SOME OF THE BEST
WRAPS ON THE MARKET
I
n small doses,
cortisol can be
your friend. The
stress hormone
produced by the adrenal
glands can give you a
quick burst of energy
L
ifting aids can be confusing.
Belts and wrist wraps have a
place in the gym, but in general,
guys overuse them. You only
need them under very heavy weight
around 85% to 90% of your one-rep
max. Use gear before you absolutely need
it and it becomes a crutch, weakening
the very areas its meant to support. This
is especially true of knee wraps. Theres
no point in wrapping up tight before
moderate weight squats; youll only teach
your quads and hamstrings to rely on
the support and ultimately hamper
your efforts to get bigger and stronger.
On the flip side, your knees could use
a little insurance on certain days, like
when youre going for a new one-rep
max squat. Enter the Black Mamba
three metre wraps from APT. These are
old-school wraps (no Velcro), tough and
thick enough to boost your confidence
when you step up to the bar. If youre
going to wear wraps at all, you may
as well do it right.

www.prowriststraps.com
WRAP
IT UP
surgeon, said the
research behind the
ArmourBite is sound.
During his 13 years in the
Navy, Dr. Toscano often
treated overworked
servicemen who clenched
their teeth under stress.
Making matters worse,
many of these patients
hyperventilated, resulting
in poor oxygenation,
Dr. Toscano said. One
of the most common
ways we treated these
patients was with
maxillary splints, or
mouth guards.
Best of all is the
minimalist design. You
wont have to answer
any questions about
why youre wearing a
mouthpiece if no one
realises youve got one.

www.underarmour.com
and decrease your
sensitivity to pain. But
high levels of cortisol can
sap your energy stores
and fatigue your muscles.
This is especially true if
you clamp your jaw shut,
something most lifters do
during serious training.
Under Armours Armour-
Bite mouthpiece can
help offset the problem.
Once you custom fit the
mouthpiece, wear it while
training or during any
athletic activity. Studies
show that wearing the
mouthpiece slows cortisol
production, increases
oxygen uptake, and leads
to a 25% reduction in
lactic acid build-up during
a 30-minute bout of
intense exercise.
Dr. Nicholas Toscano,
a New York-based oral
BIG
BITE
Use the bow-tie
technique: once
around the top of
the knee, once
below, then
work up.
THE EDGE GEAR
42
MUSCLE&FITNESS
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The Pro-10.com approach
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Unlike whey, which is absorbed quickly
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N
o self-respecting woman
heads out to the gym these
days without donning a
sports bra. Many have
different bras for different
activities and the choice available now can
be bewildering.
PureLime has just made the decision-
making a whole lot simpler, however,
by producing an intelligent sports
brathe new 0096 Compression Bra
HRMthats different to anything else
on the market today.
The new 0096 Compression Bra HRM
is the result of PureLime teaming up with
pioneers in the field of textile electronics
and sensors, Clothing+, to create a bra
design that allows any leading brand
of HRM transmitter to be attached to
the outside of the bra so it can then
wirelessly send data to a monitor watch.
No more uncomfortable chest-straps,
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of attaching a heart rate monitor, and you
have a winning combination. RRP: 44.99.
Visit www.purelime.com
44
MUSCLE&FITNESS
*
*
LEWIS MOODY LAUNCHES
iPHONE APP
RECIPES FROM UDOS OIL
RATIONALE FOR INGREDIENTS:
FRANCESCA BOERS
trains at Atlas Fitness
in Wolverton, won the
UKBFF North West
Championships in
March last year and
then took part in the
first bikini competition
held by the UKBFF in the UK. She has done
fitness modelling as well as bodybuilding.
Her aspiration is to inspire women to build
their perfect body by using only natural
supplements like Udos Oil to support their
training.
Spinach and Udos Omelette
RECIPE

10 egg whites

Italian seasoning

Worcester sauce

1 tablespoon of Udos Choice

Ultimate Oil Blend

100 g spinach
METHOD
Udos Oil is used instead of egg yolks to
reduce saturated fat and create a more
filling meal. Whisk the egg whites and add
Italian seasoning and place into a hot and
dry non-stick frying pan. Cook until whites
are still slightly runny. Add spinach, cover
and turn the heat down low. When the
spinach is wilted, dribble a tablespoon of
Udos Oil over the egg and add a small
amount of soy sauce to taste. Fold over
in half and serve.
For those building muscle this meal is one you can have before bed because
it is low in saturated fats and with the use of Udos Oil, high in the good
polyunsaturated fats. It is also high in bre and has 30 g of slow-release
protein. Importantly there are practically no carbohydrates so nothing will store. It
tastes yummy, is lling and is sinless. Spinach is low in saturated fat, and very low in
cholesterol. It is also a good source of niacin and zinc, and a very good source of dietary
bre, protein, vitamin A, vitamin C, vitamin E (alpha tocopherol), vitamin K, thiamin,
riboavin, vitamin B6, folate, calcium, iron,
magnesium, phosphorus, potassium, copper
and manganese. When preparing to compete
I will keep having this meal up to four weeks
before the competition. M&F
L
ewis Moody MBE, Bath player,
England captain and rugby
legend, has launched the Lewis
Moody Rugby app, available
for iPhone, iPad and iTouch.
Published by entertainment apps
specialists ICN, within just one day of its
soft launch it was already sitting in the Top
10-grossing sports apps on iTunes and is
the number one-grossing rugby union app.
For the first time, Mad Dog Moody
shares his expert understanding of the
game and extensive experience of what
it takes to be the best, giving his own,
simple and effective tips to help improve
your knowledge and performance both on
and off the pitch.
Lewis said The most common
questions that Im asked by rugby fans
and players are not just about pitch skills
and technique but also about how I
prepare for a big game
mentally, physically
and nutritionally and
how to really push
yourself to be the best
you can be. By putting all
this information onto the
app, Im hoping that it will
give fans an interesting
insight into the game and
help players to be motivated
and inspired to train hard and
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TO EACH HIS OWN
Gill addresses these requirements with a
simple yet elegant solution: he ascertains
what each player needsby position and
by individual strengths and weaknesses
and he prescribes training modalities
accordingly. Players have patterns that
work for them, he says, so we monitor
that and adjust them depending on what
they need at the time.
HOSTING THE 2011
RUGBY WORLD CUP,
NEW ZEALANDS ALL
BLACKS PREPARE
FOR BATTLE
BY ROB FITZGERALD
MEN IN
BLACK
O
f all the world-class
strength and conditioning
coaches weve ever
profiled, Nic Gill just might
have the toughest job of all. Being
responsible for training the 30 members
of New Zealands legendary All Blacks
national rugby squad is what Gill actually
does on a daily basis, and given the wildly
varying demands of the sport,
thats genuinely impressive.
A rugby team comprises 15 positions,
all of which require vastly different
physical skills. Its an intensely
physical game played with minimal
protective gear, so players need
to be strong, fast, and powerful.
Due to the nonstop nature of game play,
however, the All Blacks, some of whom
weigh in excess of 280 pounds, also have
to run six to seven kilometresroughly
four milesper game. How many
500-pound-plus squatters do you know
who can run more than four miles at a
rapid clip?
Its a fine balance, says Gill, who
holds a doctorate in physiology and
has been involved in rugby for 11
years. We have to be aerobically fit,
and we have to be strong. Everyone
knows its a difficult combination to
achieve highly in both, but thats what
we have to do.
With this individualisation in mind, the
training schedules of all 30 All Blacks
can look completely different. Some
players may need just one or two gym
sessions per week, while others meet
with Gill every day. The All Blacks arent
a permanent franchise-style club.
Rather, theyre a handpicked national
team who, by definition, are always in
season. As a result, theyll play matches
COACHS CLINIC
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every Saturday throughout the summer in
preparation for the World Cup, and Gills
training protocols depend on how
individual players recover from games.
This is a full-contact sport, 80 minutes
long, where youre running more than six
kilometres, Gill says, so after games, the
guys are exhausted and beaten up like
theyve been in a car crash. Our most
important day of the week is Tuesday,
because thats typically the day guys start
to feel that they can lift, but its far enough
out from the next game for them to be able
to push themselves.
VAGABONDS
The All Blacks are high on New Zealands
list of beloved Kiwiana, and theyre a huge
part of the remote island nations rich
culture. Instead of having a single home
base of operations, the team travels from
city to city so all New Zealanders can have
a chance to see them livein addition to
extensive foreign travel that often has
them playing games at hours when theyd
typically be sound asleep.
With no official weights room, the All
Blacks train in commercial gyms in the
cities they visit. This necessitates a
simplistic training approach, which is
reflected in Gills requirements for
suitable gyms: two or three power
racks or platforms and dumbbells up to
150 pounds. If thats what a gym has,
he says, thats usually sufficient for us.
We dont need all the bells and whistles
just bars and weights.
Sometimes, however, having limited
options is a good thing. The All Blacks
power clean, snatch, squat, bench-press,
and pull, and Gills primary concern is the
consistent, team-wide production of force
and power. There are some amazing
athletes over here who can put up
tremendous numbers in the weights
room, he says, which is even more
"THE PASSION LEVEL
MAKES YOUR SKIN TINGLE,
MATE. IT'S PRETTY SPECIAL."
Gill runs midfielder
Ma'a Nonu through
a training session.
The All Backs performing
their pre-game
ritual, the Haka, a
traditional Maori
war dance.
astounding when you consider how
aerobically fit they need to be.
COMPLETING THE SKILL SET
I suppose you could call what we do
concurrent training, says Gill. Were trying
to achieve lots of different things at the
same time.
In addition to brute strength and
run-all-day endurance, world-class rugby
requires American footballlike bursts of
explosive speed. The All Blacks energy
system development takes place during
actual team practice sessions, but Gill
works with his athletes extensively on
speed, agility, and evasion on Tuesdays
and Thursdays, typically as the final piece
of physical work players do those days.
Drills include extra work on defending
opponents and making tacklesrugby-
specific moves that reinforce essential
agility and footwork patterns.
As for the teams chances in the 2011
World Cup, Gill is approaching the All
Blacks 100-day preparation period with
confidence. Obviously, playing at home
has everyone really motivated, he says.
Not that anyones ever unmotivated for
the World Cup, but the passion level from
the boys weve met up with in selecting the
team makes your skin tingle, mate. Its
pretty special. M&F
MUSCLE&FITNESS
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CUSTOMISE
YOUR RESULTS
FOLLOW OUR TEMPLATE AND YOU CAN
EXPERTLY DESIGN YOUR OWN
WORKOUTS FOR ANY GOAL
BY MI KE ROBERTSON
PHOTOGRAPHY BY PAVEL YTHJ ALL
TRAINING
DEADLIFT
Stand with your feet
about hip-width apart.
Bend down and grab the
bar outside your knees
and pull it into you so it
rubs against your shins.
Keeping your lower back
in its natural arch, drive
your heels into the floor
and rise up until youre
standing tall with the bar
in front of your thighs.
MUSCLE&FITNESS
53
EXERCISES
When youve read enough workouts
(good ones, anyway), one thing becomes
clear: the exercises are always basically
the same. Presses, rows, squats, and
deadlifts, and all their variations, are
forever going to be the foundation of
any programmeand if they arent, be
sceptical. Theyre the most effective
and efcient muscle-builders, so were
having you draw from this list when you
choose your main lift for each workout,
regardless of your goal. This rst
exercise is your focus for the sessionif
you should have to cut things short in
the gym that day after you do your
work on the main lift, you should still
be able to leave and say you got a great
workout. So this primary exercise has
to be challenging and recruit the most
possible muscle bres.
After that, youll move on to assistance,
or accessory, lifts. If its a leg day and you
did deadlifts rst, you need to follow
them with another lower-body exercise
that works the muscles a little differently.
We like to follow a hip-dominant lift
(where the muscles of the hips are the
prime movers) like the deadlift with a
quad-dominant exercise, such as the
front squat, which focuses more on the
muscles that extend the knee. There will
be some single-leg moves as well, and
core training. Youll nd this attention to
balance on both lower- and upper-body
days, ensuring that your body stays in a
healthy alignment, primed for the best
results possible no matter what your goal.
TEMPO
Also called time under tension, the speed
at which you perform your reps can
inuence the adaptations your body
makes. To maximise muscle size, you
can benet from performing your reps
more slowly to induce greater fatigue.
Depending on the exercise, you might
take two or three full seconds to
complete the lowering phase of a rep
and another two seconds to raise the
weight. For pure strength, you need
only concern yourself with lifting and
lowering the weights safely and under
control. To encourage fat loss, a smooth,
rhythmic tempo will sufce.
SETS AND REPS
For the sake of simplicity, were giving
you almost the same number of exercises
each day. So to keep the volume under
control, youll do three or four sets for
most of them. The reps, however, can
vary widely. Muscle size gains come
from a blend of heavy- and higher-rep
work, so youll do six to eight reps on
your main lifts and eight to 10 for most
of your assistance work. For strength,
you have to lift heavy so you wont see
anything higher than six reps prescribed
on any main lift. For fat loss, sets of eight
to 12 reps will support muscle through
any kind of diet and help burn extra
calories.
REST
Sometimes it's what you don't do that
makes the difference. Youll have to be
judicious with your downtime if you
want to pack on size. One to two
minutes should be enough to let you
recover without relaxing, but take
more time on your heavy main lift of
the day if you need to. To gain strength,
simply take your time between sets. The
nervous system takes ve to six times
longer to recover than the muscular
system does, so while your shoulders
might feel ready to press again after a
minute or so, you risk missing the lift if
you dont take longer. Err on the side of
resting more. For fat loss, the prescrip-
tion is just the oppositekeep the rests
brief so your heart rate stays up.
DAY 1
Hip-dominant main lift
DEADLIFT
SUMO DEADLIFT
TRAP-BAR DEADLIFT
Quad-dominant accessory
FRONTSQUAT
HACK SQUAT
Hip-dominant, knee flexion
GLUTE-HAM RAISE
SWISS BALL LEG CURL
SUSPENDED TRX LEG CURL
MACHINE LEG CURL
Single-leg, split-stance
BULGARIAN SPLITSQUAT
SPLITSQUAT
Core isolation, anti-extension
SWISS BALL ROLLOUT
AB WHEEL ROLLOUT
SUSPENSION STRAP FALLOUT
Cardio
DUMBBELL (DB)/
KETTLEBELL (KB) SWING
TEMPO
N/A
SETS/REPS
SIZE: 3X68
FAT LOSS: 3X810
STRENGTH: 3X35
REST PERIOD
SIZE: 23 MIN
FAT LOSS: 6090 SEC
STRENGTH: 35 MIN
SIZE: 301
FAT LOSS: 201
STRENGTH: 101
SIZE: 3X810
FAT LOSS: 3X812
STRENGTH: 3X68
SIZE: 90120 SEC
FAT LOSS: 6090 SEC
STRENGTH: 23 MIN
SIZE: 301
FAT LOSS: 201
STRENGTH: 101
SIZE: 3X810
FAT LOSS: 3X812
STRENGTH: 3X68
SIZE: 6090 SEC
FAT LOSS: 60 SEC
STRENGTH: 90120 SEC
SIZE: 202
FAT LOSS: 202
STRENGTH: 101
SIZE: 3X810
FAT LOSS: 3X812
STRENGTH: 3X68
SIZE: 6090 SEC
FAT LOSS: 60 SEC
STRENGTH: 90120 SEC
201 OR 301 3X812 60 SEC
SIZE: N/A
FATLOSS: 10 SWINGS, 40 SECONDS OFF, REPEATFOR 1015 ROUNDS
STRENGTH: 10 SECONDS ON, 60 SECONDS OFF, 1015 ROUNDS
DIRECTIONS
SPLIT: Perform each workout
(Day 1, 2, 3, and 4) once a week.
HOW TO DO IT:
The tempo for each lift is expressed
in three digits. The first number
indicates how many seconds you
should take to lower the weight, the
second is the length of the pause,
and the third is the time you should
spend lifting the weight. Note that
a 0 means to move directly on to
the next number.
Choose one of the exercises from
each category (hip-dominant main
lift, quad-dominant accessory, etc.)
and stick with it for at least four to
six weeks. Find the prescriptions
for tempo, sets and reps, and rest
periods that correspond to your
personal goals, and follow those only.
Do not mix them upif your goal is
fat loss, you must use the fat loss
prescriptions for every variable. (You
must also watch your diet, although
that should go without saying.)
54
MUSCLE&FITNESS
THE
WORKOUT
BENT-OVER ROW
Hold a barbell in front of your
thighs and lower your torso
until its parallel to the floor.
Keep your lower back in its
natural arch. Row the weight
up until it touches your belly.
FRONT SQUAT
Start with the barbell on the
supports of a power rack at
about shoulder height. Grab
the bar overhand and raise
your elbows until your upper
arms are parallel to the floor.
Now lift the bar off the rack,
letting it roll towards your
fingersas long as you keep
your elbows raised, you will
balance the bar. Squat as low
as you can keeping your
lower back flat.
BULGARIAN
SPLIT SQUAT
Hold a dumbbell in each
hand and stand a few feet
in front of a bench. Bend
your left knee and rest the
top of your left foot on the
bench behind you. Keeping
your torso upright, bend
your right knee and lower
your body until your left knee
nearly touches the floor.
SWISS BALL
ROLLOUT
Rest your forearms on a
Swiss ball and spread your
feet wide apart. Extend
your arms, rolling the ball
forwards until you feel your
lower back is about to sag.
DB/KB SWING
Get into an athletic,
shoulder-width stance
holding a heavy dumbbell
in one hand. Allow the
weight to hang in front
of your body and between
your legs. Explosively
straighten your hips and
knees to come up to a
standing position. Allow the
momentum to swing your
arm up to shoulder level.
DAY 2
Horizontal-pull main lift
BENT-OVER BARBELL ROW
CHEST-SUPPORTED ROW
LOW-CABLE ROW
Horizontal-press accessory
BARBELL BENCH PRESS
BARBELL INCLINE PRESS
DUMBBELL BENCH PRESS
DUMBBELL INCLINE PRESS
Accessory upper back
DUMBBELL ROW
FACE PULL
BARBELL SHRUG
Elbow flexion
BARBELL CURL
STANDING DUMBBELL CURL
Core isolation, anti-rotation
PALLOF PRESS ISO HOLD
HALF-KNEELING PALLOF PRESS
ISO HOLD (ONE KNEE UP)
KNEELING PALLOF PRESS
ISO HOLD
Cardio
BATTLING ROPES
MEDICINE-BALL SLAM
TEMPO
SIZE: 311
FAT LOSS: 211
STRENGTH: 201
SETS/REPS
SIZE: 4X68
FAT LOSS: 4X812
STRENGTH: 4X56
REST PERIOD
SIZE: 90120 SEC
FAT LOSS: 6090 SEC
STRENGTH: 24 MIN
SIZE: 301
FAT LOSS: 201
STRENGTH: 101
SIZE: 3X68
FAT LOSS: 3X812
STRENGTH: 3X56
SIZE: 90120 SEC
FAT LOSS: 6090 SEC
STRENGTH: 24 MIN
SIZE: 311
FAT LOSS: 211
STRENGTH: 101
SIZE: 3X810
FAT LOSS: 3X812
STRENGTH: 3X68
SIZE: 6090 SEC
FATLOSS: 60 SEC
STRENGTH: 90120 SEC
SIZE: 202
FAT LOSS: 201
STRENGTH: 101
SIZE: 3X810
FAT LOSS: 3X812
STRENGTH: 3X68
SIZE: 6090 SEC
FATLOSS: 60 SEC
STRENGTH: 90120 SEC
N/A 3X2030 SEC 60 SEC
SIZE: N/A
FATLOSS: 20 SECONDS ON, 4060 SEC. OFF, REPEATFOR 68 ROUNDS
STRENGTH: 10 SECONDS ON, 60 SECONDS OFF, 1015 ROUNDS
Don't bounce
the weight up to
your chest.
MUSCLE&FITNESS
55
DAY 3
Quad-dominant main lift
FRONTSQUAT
BACK SQUAT
SAFETY-BAR SQUAT
Hip-dominant accessory
ROMANIAN DEADLIFT(DB OR BB)
GOOD MORNING*
Hip-dominant, knee flexion
GLUTE-HAM RAISE
SWISS BALL LEG CURL
SUSPENDED LEG CURL
MACHINE LEG CURL
Pick a different option than Day 1
Single-leg, unsupported
STEP-UP
SINGLE-LEG SQUAT
Core isolation, anti-lateral
Flexion
OFFSETDB/KB FARMERS CARRY
OFFSETDB/KB WAITERS WALK
Cardio
AIRDYNE BIKE SPRINT
TEMPO
SIZE: 301
FAT LOSS: 201
STRENGTH: 101
SETS/REPS
SIZE: 3X68
FAT LOSS: 3X810
STRENGTH: 3X35
REST PERIOD
SIZE: 23 MIN
FAT LOSS: 6090 SEC
STRENGTH: 35 MIN
SIZE: 301
FAT LOSS: 201
STRENGTH: 101
SIZE: 3X68
FAT LOSS: 3X812
STRENGTH: 3X56
SIZE: 90120 SEC
FAT LOSS: 6090 SEC
STRENGTH: 23 MIN
SIZE: 301
FAT LOSS: 201
STRENGTH: 101
SIZE: 3X810
FAT LOSS: 3X812
STRENGTH: 3X68
SIZE: 6090 SEC
FATLOSS: 60 SEC
STRENGTH: 90120 SEC
SIZE: 301
FAT LOSS: 201
STRENGTH: 101
SIZE: 3X810
FAT LOSS: 3X812
STRENGTH: 3X56
SIZE: 6090 SEC
FATLOSS: 60 SEC
STRENGTH: 90120 SEC
N/A 5 TRIPS X 50'
EACH HAND
60 SEC
SIZE: N/A
FL: 30 SECONDS ON, 6090 SECONDS OFF, REPEATFOR 68 ROUNDS
STRENGTH: 10 SECONDS ON, 60 SECONDS OFF, 810 ROUNDS
* If your goal is fat loss, be cautious if you choose the good morning as a hip-dominant accessory lift. To avoid lower-back injury,
your form must remain tight for higher rep schemes.
PALLOF PRESS
Attach a D-handle to the
top pulley of a cable station
and hold it with both hands.
Stand far enough away from
the cable so there is tension
on it and press the handle
away from your chest until
your arms are straight.
Resist the rotation and hold
the position for five seconds
before returning.
MEDICINE-BALL
SLAM
Hold a medicine ball
overhead at arms length,
and then throw it into the
floor as hard as you can.
Catch the ball on the rebound
and repeat immediately.
OFFSET DB/KB
FARMERS CARRY
Hold a dumbbell or kettle-
bell at your side with one
hand, brace your core, and
walk briskly.
Don't point your
toes during the lift.
56
MUSCLE&FITNESS
DAY 4
Vertical pull
PULL-UP
CHIN-UP
LATPULL-DOWN
Vertical press
BARBELL MILITARY
DB MILITARY
Accessory upper back
DUMBBELL ROW
FACE PULL
PRONE "Y" DUMBBELL RAISE
Pick a different option than Day 2
Elbow extension
SKULL CRUSHER
TRICEP PRESS-DOWN
DIP
Core isolation, hip flexion
w/neutral spine
SWISS BALL JACKKNIFE
BAND-RESISTED JACKKNIFE
ALTERNATING BAND-RESISTED
JACKKNIFE
Cardio
BARBELL COMPLEX*
RDL X6, BENT-OVER BARBELL
ROW X6, FRONT/BACK SQUATX6,
OVERHEAD PRESS X6
TEMPO
SIZE: 311
FAT LOSS: 211
STRENGTH: 201
SETS/REPS
SIZE: 4X68
FAT LOSS: 4X812
STRENGTH: 4X56
REST PERIOD
SIZE: 90120 SEC
FAT LOSS: 6090 SEC
STRENGTH: 24 MIN
SIZE: 301
FAT LOSS: 201
STRENGTH: 101
SIZE: 3X68
FAT LOSS: 3X812
STRENGTH: 3X56
SIZE: 90120 SEC
FAT LOSS: 6090 SEC
STRENGTH: 24 MIN
SIZE: 311
FAT LOSS: 211
STRENGTH: 101
SIZE: 3X810
FAT LOSS: 3X812
STRENGTH: 3X68
SIZE: 6090 SEC
FATLOSS: 60 SEC
STRENGTH: 90120 SEC
SIZE: 202
FAT LOSS: 201
STRENGTH: 101
SIZE: 3X810
FAT LOSS: 3X812
STRENGTH: 3X68
SIZE: 6090 SEC
FATLOSS: 60 SEC
STRENGTH: 90120 SEC
ISO HOLD 3X20-30 SEC 60 SEC
SIZE: N/A
FATLOSS: 68 ROUNDS, 6090 SECONDS BETWEEN SETS
STRENGTH: N/A (EXTRA DAY OFF)
* For the complex, choose a light weight and perform six reps of each exercise, one after the other, without rest.
OFFSET DB/KB
WAITERS WALK
Hold a dumbbell or
kettlebell overhead
with one arm, brace your
core, and walk briskly
for distance.
PRONE Y
DUMBBELL
RAISE
Set an adjustable
bench to a 30- to 45-
degree angle and grab
a dumbbell in each hand.
Lie chest down on the
bench and raise your arms
up and outwards so your
arms form a Y shape.
SWISS-BALL
JACKKNIFE
Get into push-up
position and rest your
feet on a Swiss ball.
Contract your abs and
bend your hips and
knees to roll the ball
towards you, keeping
your back flat. M&F
Keep your butt on
the pad at all times.
58
MUSCLE&FITNESS
BY ROB FI TZGERALD
PHOTOGRAPHY BY DYLAN COULTER
STEEL-
BELTED
STRENGTH
DRAG YOUR WAY TO MASS
AND SERIOUS FAT LOSS
WITH THIS INEXPENSIVE
YET INDISPENSABLE
WORKOUT SOLUTION
TRAINING
60
MUSCLE&FITNESS
et outside. For years,
weve advocated
getting out of the gym
and shifting your
training to the great
outdoors and were
not about to change
that now. Training outside is fun and
different, and its a welcome change
of pace, but running hills and doing
pull-ups on the monkey bars will
only take you so far.
Fitness solutions occasionally
come in peculiar forms, and this year,
you might just nd yours as a result
of someone elses bad luck. Were
asking you to head down to your
local tyre store and pick up a pair of
worn-out radials or ats. Heavier is
better when it comes to used tyres,
but you dont have to look for any
particular make or model, because
all youre going to do is take them to
the park and use them to get bigger,
stronger, and more powerful by
dragging and throwing them all over
the place. On the following pages,
well show you how.
MUSCLE&FITNESS
61
ADDING TYRE
DRAGGING TO YOUR
REGIME WILL
ALLOW YOU TO
RAISE YOUR
WORK CAPACITY
IN EACH INDIVIDUAL
MUSCLE GROUP.
TRAIN HARDER LONGER
Dragging tyres will get you in better
shape, but in order to understand why,
we need to be more specic. In this case,
were referring to something called
work capacitythe amount of time
youre capable of training at a high
enough level to experience signicant
benet from the type of exercise
youre doing. If you increase your work
capacity, your training volume will
increase, and youll get stronger and
build muscle at a much faster rate.
Along with recovery methods like
contrast showers, massage, ice, and heat,
work capacity is the most important
piece of your training puzzle in terms
of what you need to do to support your
actual gym lifting foundation. Adding
tyre dragging to your regime will
allow you to raise your work capacity in
each individual muscle groupwhich,
in turn, will enable you to train for
longer periods of time with heavier
weight and more sets and reps for each
body part.
ELIMINATE THE NEGATIVE
Dragging takes away the eccentric
negativeportion of conventional gym
movements. To see how this works, lets
examine the tyre row exercise. All you
have to do is step back until all the slack
is gone from the straps youre using, then
row the tyre as far as you can towards
you. What youll notice here is that
the tyre isnt pulling back. The only
resistance youll encounter is the friction
between the tyre and the ground. It slides
wherever you pull it, but the resistance
isnt constant, and comes to an end when
youre nished pulling. Moving this way
will allow you to improve the work
capacity in your lats without beating
them up like you do with conventional
weight training.
Research has shown that its the
eccentric portion of each lift that does
the most tissue damage, so when you
remove this part of a movement from
the equation, youre not breaking down
muscle like you do when training with
weights or machines. Instead, youre
encouraging blood ow to the area
youre working. This causes muscle
tissue to repair itself much faster than
it otherwise would.
In concentrating solely on the concen-
tricpositiveportion of each move,
youll build work capacity and encourage
tissue repair in whatever muscle group
youre focused on without the additional
negative stress thats so taxing on your
joints, ligaments, and tendons. This will
enhance the work youre doing in the
gym by accelerating the regeneration
of the muscle tissue youre trying so hard
to grow.
GEOMETRY LESSONS
Targeting specic muscle groups
through tyre dragging is a matter of
anglesand you can train any body part
for either power, endurance, or recovery
purposes. Just align your body and the
strap handles to provide resistance for
the muscle youre looking to hit. For
example, if you want to focus on your
biceps, stand facing the tyre, hold the
handles in an underhand grip, then
adjust your stance and arm angle so that
the only way you can move the tyre is
with a curling motion.
This is where you can be creative, and
theres virtually no limit to the moves you
can invent. The list weve provided here is
a great place to start, but dont stop there.
If theres a particular gym exercise you
like, gure out how to perform it with
62
MUSCLE&FITNESS
Available at Bodybuilding Warehouse, Predator Nutrition, Monster Supplements, Body Active,
Muscle Finesse, leading gyms & participating retailers nationwide. For enquiries from the UK,
contact Body Temple on 01782 281222. email: gaspari@bodytemple.co.uk visit: www.gaspari.co.uk
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ABS MANIFESTO
THE WORKOUT
Hold the handles either behind
you or tight to your body in
front of you in a comfortable
position and walk forwards,
taking long, powerful strides.
FORWARD DRAG
DAY ONE
EXERCI SE T RI PS/ REPS
FORWARD DRAG 4
TYRE PRESS 4
TRICEPS EXTENSION 4
BICEPS CURL 4
REAR DELT FLYE 4**
TYRE ROW 4
FORWARD DRAG 6*
DAY TWO
EXERCI SE T RI PS/ REPS
FORWARD DRAG 4
FORWARD THROW 8 reps
BACKWARD THROW 8 reps
SIDE THROW (EACH SIDE) 8 reps
BACKWARD DRAG 4
PULL THROUGH 4**
FORWARD DRAG 8*
* WALK AS FAST AS YOU CAN, TAKING 15 SECONDS TO
REST BETWEEN SETS.
** WORKOUT NOT PICTURED.
Measure a segment of 3040 yards on
grass or paving. Each segment counts
as one trip. When you reach the finish
line of a trip, turn around and come
back. Rest 30 seconds between trips.
Perform the Day One workout the day
after an intense upper body workout,
and the Day Two workout the day after
you train your legs.
your tyre and straps and go for it. Want
to do leg extensions? Wrap the straps
around one ankle, raise your knee in the
air so your thigh is parallel to the ground,
then use your quads to extend your leg as
far as you can. Walk forwards and repeat.
Were also throwing in some explosive
moves in the form of forward, backward,
and side tyre throws. The forward and
backward throws will improve your
explosive powerin addition to
working your shoulders, chest, quads,
hamstrings, and hipsand the side
throws are a highly effective way to
work your core rotational strength.
Finally, theres literally nothing
better than dragging when it comes to
endurance work. Simply grab the
handles and start walking, or even
running. When you have a tyre dragging
behind you, youll feel a denite strain
in your hamstrings, abs, and lower
backmore so than you would from
simply running up a hill. This means
youre developing work capacity in
your posterior chainthe place you
need it most when it comes to building
a bigger and stronger lower body.
To fry your quads, turn around and
drag the tyre backwards to the line
you started from.
ON THE CHEAP
Procuring a used tyre is easy. Just walk
into your local tyre store or mechanics
garage and ask if you can have one.
These places pay to have old tyres
carted off so taking one is doing the
shop a favour.
Once you have a set of tyres, youll
need two more things: something to
fasten them together, and something
you can use to pull them. To bind
your tyres, stack one on top of the
other and use a light chain or an old
belt to keep them in place. Youll
want something you can attach and
detach quickly, so you can add and
subtract weight on the y. If youre
dragging your tyre across paving,
use a durable object like a coated
chain that can withstand the
friction without damaging the
paved surface.
From here, attach a set of Jungle Gym
XT or suspension strapsor a rope
with loops tied at the ends for handles
to whatever youre using to keep the
tyres together. For additional resist-
ance, either add more tyres or insert
tied-down dumbbells inside the
bottom tyre.
64
MUSCLE&FITNESS
Hold the handles
close together,
just over your
forehead in an
overhand grip.
Walk forwards
until you feel
tension in the
straps. Keeping
your elbows
pointing forwards,
use your triceps to
extend your arms
in front of you, then
step forwards and
repeat.
TRICEPS
EXTENSION
Stand facing the tyre, with your knees bent and a slight
bend at your waist. Back up until your arms are fully
extended and theres tension in the straps. Pull the tyre
as close to you as you can, keeping both hands at the
same height as your belly button. Step backwards until
youre back in the start position and repeat.
TYRE ROW
Hold the handles in front
of you at arms distance
and run backwards
quickly. Backward
dragging will work your
quadriceps especially
hardand will test your
endurance, too.
BACKWARD
DRAG
IF THERE'S A
PARTICULAR GYM
EXERCISE YOU LIKE,
FIGURE OUT HOW TO
PERFORM IT WITH
YOUR TYRE AND STRAPS.
MUSCLE&FITNESS
65
Stand facing the tyre,
holding the strap handles in
an underhand grip with your
arms extended. Curl the tyre
towards you until your hands
get as close to your front
delts as possible. Step
backwards until theres
tension in the straps again,
and repeat.
BICEPS CURL
Holding the handles in a neutral grip in bench press
position at chest level, walk forwards until you feel
tension in the straps. Press the straps forwards to
lockout, then step forwards and repeat.
TYRE
PRESS
PROCURING A USED
TYRE IS EASY. JUST
WALK INTO YOUR
LOCAL TYRE STORE
OR MECHANICS GARAGE
AND ASK IF YOU
CAN HAVE ONE.
66
MUSCLE&FITNESS
BACKWARD
THROW
FORWARD
THROW
Standing with your target to
one side, hold the inside edge
of the tyre in an overhand grip
outside your back leg. Propel
the tyre directly to your side
by rotating as quickly and
powerfully as possibly and
extending your arms directly
towards your target.
Stand the tyre up
and let it sit between
your legs. Using both
hands, extend your
ankles, knees, and
hips to throw it as far
overhead and in front
of you as you can.
Stand the tyre up and
let it sit between your
legs. Using both
hands, extend your
ankles, knees, and
hips to throw it as far
overhead and behind
you as you can. M&F
SIDE THROW
MUSCLE&FITNESS
67
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Ironscience specially selected ingredients and unique formulas
are designed for big results at some of the most competitive prices*
FLAVOURED FORMULAS
TESTOSTERONE BOOSTERS
CREATINES
AMINO ACIDS
VITAMINS & MINERALS
JOINT CARE
CARBOHYDRATE
POWDERS
* PRODUCT MUST BE OF THE SAME COMPARABLE SPEICIFACTION. EXCLUDES SPECIAL OFFERS AND PROMOTIONS WITHIN THE UK.
* MINIMUM ORDER APPLIES / DELIVERY TO UK MAINLAND ONLY
FANTASTIC VALUE FORMULAS MANUFACTURED UNDER ISO 9001
WHEY PROTEIN
CONCENTRATE
2.5KG
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1500
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25.49 34.29
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L ARGININE
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FROM 22.31
BY ROB FI TZGERALD
PHOTOGRAPHY BY BOB CROSLI N
SALVATION
IRON
AN IRAQI ROADSIDE BOMB BROKE
BODY AND SPIRIT. BODYBUILDING
REBUILT BOTHAND THEN SOME.
DAN ESLINGERS
raq stunk on the
morning of March 14,
2005, but what else
was new? When Dan
Eslinger woke that
morning, that smell was in
the air, the dust was flying
as usual, and nothing was
any different than it had
been for the past several
months. Steeped in routine,
everything was status
quo at 0500 hours for his
unit of personnel security
specialists.
Dan Eslinger
deployed in Iraq.
M&F ELITE TRAINING
70
MUSCLE&FITNESS
MUSCLE&FITNESS
71
ESLINGER'S HUMVEE
STREAMED DIRECTLY
INTO THE BACK BLAST
OF ONE BOMB, AND
THE FORCE EJECTED
HIM FROM THE VEHICLE.
Eslinger's well-
rounded training
approach entails
a ton of brutal work.
Attached to the 3rd Infantry Division, the
job assigned Eslinger and his men was
straightforward, if not entirely simple: to get
important people from Point A to Point B
alive. Important men were running the war,
and it was Eslingers mission to make sure
they made it to their meetings in Baghdad
in one piece from wherever it was they were
comingonly this particular morning, they
werent escorting anyone, just towing a
truck 25 miles from one camp to another.
Thirteen miles in, the shitstorm of
roadside explosives began. Eslingers
Humvee streamed directly into the
back blast of one bomb, and the force ejected
him from the vehicle in what he describes
as a parabolic airborne rainbowlanding
him 13 feet away, squarely on the left side
of his head. The impact devastated his
left shouldervirtually destroying his
shoulder capsule, rear deltoid, and AC
jointfractured his neck at the C5, C6, and
C7 vertebrae, and caused moderate
intracranial bleeding.
It all happened so fast that I dont
remember it, says Eslinger. One minute
I had people all around me doing rst aid,
and my next memory was in Germany.
I have no recollection of days.
CALL TO SERVICE
Some men crave the structure and stability
the military provides, and Army life was all
Eslinger had ever wanted. Born and brought
up in Florida, he actually turned down his
grandfathers offer to pay for a Florida State
University education in order to enlist after
school. As much as anyones going to want
to call bullshit on me, he says, there was
always something appealing to me as a
young man about serving my country. The
military suited my mentality.
Airborne School dened Eslingers early
Army career. He says his father initially
72
MUSCLE&FITNESS
expressed scepticism about whether hed
succeed in the military, telling him he
was too hardheaded and stubborn to
experience real success. I didnt realise
it at the time, Eslinger says, but he was
just trying to light a re under me and
give me some drive. When I got those
jump wings, it signied doing something
extra and going a little bit further, so I
could go back and tell everyone, Look
what I just did.
When he enlisted, the extent of
Eslingers Army knowledge centred
around the 101st Airborne Division, the
fabled Screaming Eagles of Fort Campbell,
Kentucky, so thats where he told his
recruiter he needed to go. He wanted to be
a paratrooper, and thats precisely what he
became, sandwiched around a 13-month
deployment at the 38th Parallelthe
historically tension-infused border
between North and South Korea.
You have to be an elite solider to be on
the DMZ [demilitarised zone], he says.
You have to be a certain height and
weight, because your purpose there is to
look intimidating to the North Koreans.
Physically, you have to play the role of the
biggest, baddest soldier there is. You had
to have a certain meanness. If you didnt,
you were goneand you didnt want that
sitting behind a desk in an administrative
position.
When I got home, I didnt know how
to get over the unanswered questions
I had about Iraq and the things I saw
in Afghanistan, he says. I didnt know
how to control my rage and t into normal
society. I hadnt been in normal society
since I was 17 and in school.
When the human body needs to adapt
to the high-speed intensity of combat, it
does so quickly. Winding down, however,
is another story altogether. Thats harder
to do, because the mind doesnt let you
forget. Eslinger saw two ways to unwind,
and onepill poppingwasnt an option
because of a family history of substance
to happen, because when you get turned
away from a job in the military, your next
job is going to be 50 times worse.
SEISMIC SHIFT
Eslinger was tending to his laundry on
the morning of September 11, 2001,
having just come off 24 straight hours
of duty. He didnt have anything clean
to wear, but that was the least of his
worries. Fort Campbell, where hed
returned to the 101st three months
previously, was on lockdown and it was
time to get back to work. One month
later, the 101st was en route to Germany,
waiting for deployment to Afghanistan.
It didnt take long, Eslinger says.
From Germany we got orders to y
into Afghanistan, and it was guns
blazing. The rst two minutes of that
was something Steven Spielberg
couldnt portray in a movie. For a
21-year-old at war for the rst time,
for anyone, theres nothing that can
compare to that intensity.
Two months into his rst tourwhich
lasted 191 daysEslinger saw a close
friend die for the rst time. In contrast
to what hed imagined his school friends
were doing at that pointdrinking on
some beach on the Florida coastseeing
death up close changed everything.
Theres just something about losing
someone who fought for something
just as hard as you, he says. To watch
someone pass away wearing that
uniform that says U.S. Army over the left
breast, its not like watching someone
die in a hospital bed. You cant even take
thirty seconds to reect on it, because
you could be next.
COMING HOME
After the injuries he incurred in Iraq,
several operations, and nine months of
physiotherapy later, Eslinger came home
to Florida after being discharged from
the Army on February 19, 2006. He was
back on home soil, but his career
situation was a literal catch-22. He
wanted to remain in the military, but the
Army deemed him a physical liability to
combat missions because hed broken his
neck. They also didnt want someone
with his combat training and experience
Eslinger has put
on nearly 90 pounds
of muscle since his injury.
FOR A 21-YEAR-OLD
AT WAR FOR THE
FIRST TIME, THERE'S
NOTHING THAT CAN
COMPARE TO THAT
INTENSITY.
C
O
U
R
T
E
S
Y

O
F

E
S
L
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MUSCLE&FITNESS
73
were training, and training hard, while
he was recuperating in his hospital bed.
When he was able to catch up and
eventually surpass them in a relatively
short period of time, he knew there was
something to this bodybuilding thing.
These guys Im on stage with, he says,
they look good and theyre jacked,
but one thing they dont have is the
experience with the side of life that
I have. This body is something they tried
to take away from me. Im not supposed
to have it. This shoulder that these judges
are critiquing, thats bigger than the guy
standing next to me, its really just
something I stumbled across.
NEW LIFE
Eslinger has seen the world through the
eyes of a man whos been shattered, and
that, he says, makes all the difference.
When you can go from a point of
unimaginable weakness to standing
onstage, taking second place in a national
bodybuilding competition, it teaches you
something about what the human body
and mind are capable of doing.
Every day I go into the gym, I go in
feeling like this has been given to me for a
reason. I dont know why, but Im going to
take advantage of every last second of it,
just because I can. If Im not successful
every time, its OK, because Im going to
wake up tomorrow and see another day.
There were days in my life where I didnt
think I would, but thats over now. M&F
abuse and addiction. He wasnt about to
take a chill pill every time he wanted to
put his st through a wall.
CHANNELLING
After giving the gym a shot for a time
Id watch the biggest guy in the place and
just do what he didEslinger got by with
a self-prescribed therapy regime of
aggressive weight training and heavy
drinking. Imagine going every day of
your life for a few years to train to kill
someone or actually kill someone, he
says. You do that every day, and then
all of a sudden, boom, it stops. You look
around, and youre like, What now?
Thats when Eslinger met pro body-
builder Mike Horn. Horn, himself an
Army veteran, sold Eslinger on the idea
of competing as a bodybuilder, spiffy
trunks and all. He also awakened a
desire for structure Eslinger hadnt
experienced since leaving the military.
You dont have that out here in the real
world, Eslinger says. Bodybuilding gave
me that stability back. Dieting, training,
and being regimented cured my craving
for that wild side.
It also showed him something that he
had no idea was in hima genetic gift
for the sport. At 6'3", Eslinger towers
over most of his super-heavyweight
opponents onstage, and hes one of those
freak types who seem to get bigger and
better with every workout. He competed
againstand beatcompetitors he knew
At 6'3", Eslinger's
height is a natural
advantage in the
super-heavyweight class.
MONDAY [ CHEST ]
EXERCISE SET REPS
BENCH PRESS 4 1215
INCLINE BENCH PRESS 4 1215
INCLINE DUMBBELL FLYE 4 1215
STANDING CABLE CROSSOVER 4 1215
WIDE-ARM PUSH-UP 3 40
HAMMER STRENGTH
CHEST PRESS 3 1012
TUESDAY [ ARMS ]
EXERCISE SET REPS
SEATED ALTERNATING
DUMBBELL CURL 4 1012
STANDING REVERSE
TRICEPS EXTENSION 4 1012
STANDING BARBELL CURL 4 1012
ROPE PUSH-DOWN 4 1012
EZ-BAR PREACHER CURL 4 1012
DIP 2 25
SEATED
CONCENTRATION CURL 4 1012
WEDNESDAY [ LEGS ]
EXERCISE SET REPS
SEATED LEG EXTENSION 5 20
BACK SQUAT 4 1015
MACHINE LEG PRESS 3 1012
WALKING LUNGE 3 60 FEET
GLUTE BLASTER MACHINE 4 1215
HACK SQUAT 3 1012
THURSDAY [ BACK ]
EXERCISE SET REPS
LAT PULL-DOWN 4 1012
BENT ROW 4 810
DUMBBELL ROW 4 1012
DEADLIFT 3 810
HYPEREXTENSION 3 30
FRIDAY [SHOULDERS ]
EXERCISE SET REPS
SMITH MACHINE
SHOULDER PRESS 4 1012
REAR CABLE FLYE 4 1215
DUMBBELL FRONT RAISE 3 1012
DUMBBELL SIDE RAISE 3 1012
SEATED DUMBBELL
MILITARY PRESS 3 1012
HAMMER STRENGTH
BEHIND-THE-NECK PRESS 3 1012
SATURDAY [ HAMSTRINGS AND ABS ]
EXERCISE SET REPS
SEATED HAMSTRING CURL 3 1012
LYING HAMSTRING CURL 3 1012
TORSO TWIST MACHINE 3 30 EACH
WEIGHTED AB MACHINE 3 30
DECLINE SIT-UP 3 50
SUNDAY [ OFF ]
CARDIO:
MORNING TREADMILL WALK ON AN EMPTY
STOMACH3.5% INCLINE AT4.0 MPH.
NIGHT STAIRMASTER30 MINUTES
ON LEVEL 5.
THE WORKOUT
74
MUSCLE&FITNESS
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PHOTOGRAPHY BY J I M WRI GHT
BY ROB FI TZGERALD
WARRIORS
WORK
A
t 9:30 on the morning of his Muscle and Fitness photo shoot, Tim Kennedy walked
into the gym wearing a suit. There werent any cameras out yet, and you could
count the number of people hed see before changing into his workout gear on one
hand, but Kennedy dressed for business anyway. First impressions count, you see,
and the chance to inspire the handful of people hed be working with that day had
not yet presented itself. Thats what Kennedy does. He inspires.
We rst proled Kennedya Strikeforce and soon-to-be UFC-middleweight contender and
bona de war heroin our September 2010 issue. A self-proclaimed shithead who went on to
a decorated military career as a Green Beret sniper and Bronze Star recipient, Kennedys story
is unique among pro athletesespecially since hes still serving in the military as a combat
marksmanship instructor for the Texas National Guard.
HOW REAL-LIFE HERO
KICKS ASS
IN THE CAGE AND
FORGES THE PHYSIQUE YOU WANT
From guns to gloves,
Kennedy is comfortable
with weaponry.
TIM KENNEDY
FEATURE
76
MUSCLE&FITNESS
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MUSCLE&FITNESS
77
I TRAIN THREE
TIMES A DAY.
THE SECRET IS
TO KEEP WORKING.
78
MUSCLE&FITNESS
Known as a world-
class grappler, Kennedys
first exposure to martial
arts was kickboxing.
After multiple tours in Afghanistan and
Iraq, he plans on going back. Thats where
I belong, Kennedy says. I have a xed
period of time back here, ghting, and then
Im going back to continue doing my job.
For now, however, hes one of the hottest
properties in MMAand the man
seemingly no one wants to ght. With
world-class wrestling and submission
skills, power in both hands and feet, and
arguably the best stamina in the sport,
Kennedy presents a stiff challenge for any
middleweight in the game.
SINCE WE LAST SPOKE
The past year has been a mixed bag for
Kennedy. With two impressive rst-round
submission wins sandwiched between a
controversial decision loss to Strikeforce
middleweight champion Ronaldo Jacare
Souza, hes been ghting. But after
working for only seven total rounds for
more than 12 months, hes hungry for more
action, bigger ghts, and better opportuni-
ties to spread his message that doing things
the right waywith classis the only way
to operate.
The loss to Souza was particularly
disappointing. I thought I won the ght,
he says. When you look at the stats, I
outstruck him, and I took him down twice.
Motivated to step up his training in terms of
game-planning, he began working with
renowned MMA mastermind Greg Jackson
prior to his title ght, and the fruits of their
labour, if not fully realised against Souza,
were evident in a dominant submission
(via rear naked choke) win over Melvin
Manhoef in March.
Through it all, Kennedy has maintained
a constant state of readiness anyone can
emulate, whether preparing for combat
or simply getting in shape. The man is
perpetually ripped to the bone, always
in phenomenal condition, and always
prepared to take any ght on short notice.
No matter what I do, its all about the
workouts, he says. When I travel, I make
sure I get my workout in rst. When Im in
camp for a ght, I dont travel at all, and I
train three times a day. The secret is to just
keep working.
ARMY STRONG
For trainer Coy Schneider, owner of CS
Strength in Austin, Texas, working with
Kennedy presents a unique set of chal-
lenges. Hes already in such great shape,
says Schneider, that weve had to gure
out different things to do with him to keep
him getting stronger and faster. He also
gets bored doing the same exercises, so he
needs plenty of variety.
Kennedys weight training workouts
focus on developing power and explosive
strengthwith templates pieced together
in an ever-evolving four-day split designed
by Schneider. His natural weight hovers
between 220225 pounds, necessitating a
rather signicant weight cut before ghts.
The idea behind his programming is to
incorporate explosive exercises that wont
add excessive muscle mass and make
cutting more difcult. This means fast
contraction movements like box squats,
plyometric push-up variations, and
medicine ball throws.
We also use bands and chains with
various exercises, says Schneider. Well
do a lot of box squats with bands for sets
of low reps, and well follow that up as a
superset with some kind of box jump.
Kettlebells are factored into just
about every aspect of Kennedys training.
From circuits to pure explosive work,
hes a major fanso much so that he
insisted a kettlebell exercise (the snatch)
be included in his photo shoot. Kettlebells
are the best for everything, says Kennedy.
We do snatches and swings with them
for explosiveness and hamstring and
lower back strength, and well also
throw them into conditioning circuits
where Ill do a burpee holding the
kettlebells and transition into a two-
handed snatch.
CORE AND POSTERIOR CHAIN
To keep Kennedys core ght-ready,
Schneider uses various med ball throws
along with weighted sit-ups, hanging leg
raises, and planks. We want everything
working in alignment from his lats to his
core to his hips, he says.
Kennedys posterior chainthe muscles
in the back of the body, from the ham-
strings to the rear deltsalso puts in some
serious work. I love to deadlift, he says,
and its a huge part of my training because
it works every muscle in the body. I hate it
when anyone in the gym can deadlift more
than me. For Kennedys posterior chain
assistance exercises, Schneider prescribes
a healthy dose of Romanian deadlifts and
glute bridges. For the posterior muscles in
his upper body, Kennedy performs a
variety of band exercises, including
pull-aparts and Ys and Tsa series of
static holds that work his shoulder girdle
stability.
KILLER CARDIO
To hang with Kennedy in the cage, youd
better be prepared to maintain a blistering
MUSCLE&FITNESS
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Ray Longo, trainer for UFC standouts
Matt Serra and Chris Weidman, holds
pads for the visiting Kennedy.
pace for a full 15 minutes, otherwise hes
going to wear you down, grind you out,
and take advantage of the mistakes you
make when youre tired and hes not. His
cardio capacity is legendary in MMA
circlesto the point where nobody weve
spoken to can remember seeing him tired
at any point. Ever. Even during extended
training sessions where hes rolling and
sparring with multiple fresh partners.
Schneider breaks down Kennedys
non-MMA-specic conditioning into ve-
to six-minute energy system development
workouts after his gym training on lifting
days, followed by an exhausting 20- to
25-minute metabolic conditioning circuit
performed every Friday.
Fighting is a highly unpredictable
sport, says Schneider, so we set up his
energy system work to reect that. We
put him through some different cardio
drills that maybe dont traditionally go
together, but that t into that pattern of
variability and unpredictability. The main
idea with Tim is that hes always in such
incredible shape that we have to come up
with different activities to shock his body
into improving.
A typical energy system development
workout entails a series of Prowler
pushes, followed by a lateral shuttle,
nished off with box jumps or an ab
exercise. For his Friday circuit,
Schneider emphasises movements
that enhance Kennedys muscular
endurance and cardio capacity,
combining pushing, pulling, and
jumping movements to simulate ght
conditions. Saturday is usually a
conditioning day, where Kennedy
will run hill sprints or do track work.
THE LAYOUT
The reason Tim looks and performs the
way he does is a combination of factors,
says Schneider. His nutrition is always
spot-on, and he doesnt eat any crap, but
the volume of work he does in training is
incredible, too.
That volume includes three daily
workoutstwo of which are MMA-
specic. Four days a week hes in the
gym with Schneider rst thing in the
morning. Later in the day, hell train his
stand-up game, jiu-jitsu, and wrestling
skills in separate workouts.
Im putting a lot of things together,
says Kennedy, and I have the fuel tank, so
Im going to use it. Thats why a lot of my
ghts are nished at the end of the rst
round. A guy might be bigger or stronger,
but if he doesnt have that fuel tank and
cant use it, its going to wear him down.
Call me a grinder if you want, but Im
going to nish my ghts, and the way I
train is why.
After multiple tours
in Iraq and Afghanistan,
Kennedy isnt nervous
in the cage.
A GUY MIGHT BE BIGGER OR
STRONGER, BUT IF HE DOESNT
HAVE THAT FUEL TANK AND CANT
USE IT, ITS GOING TO WEAR HIM DOWN.
80
MUSCLE&FITNESS
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unable to produce them itself, have to be absolutely supplied from outside in food or in the form of a food supplement. Considering however the individual requirements of sportsmen the product was additionally
enriched with branched chain amino acids (BCAA), with strong anti-catabolism and anabolic effect within the muscle tissue. L-glutamine was added to ensure the storage of nitrogen in the cells and very efficiently
delivers the amino groups used during the post-exercise process of deacidification of the body. L-alanine, in addition to its participation in rebuilding the protein structures of the body, is a part of the cycle of transforma-
tions in glucogenesis process, additionally increasing the rate of rebuilding the energy resources of the body by restoring the pool of muscle-liver glycogen. Enrichment of AMINO EAAnabol Xplode with vitamins from
group B substantially improves the intestine absorption of amino acid components of the products independently from the aforementioned techniques and ensures appropriate rate of metabolic processes in the body.
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GREAT<FLAVOURS
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HUGE PORTION OF ESSENTIAL AMINO ACIDS
ESEENTIAL FOR YOUR MUSCLES
FORMULA SELECTION IS BASED ON THE MOST RECENT WHO (World Health Organization)
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Available from all good sport nutrition stores and gyms.
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DISCOVER
THE MAGIC
IT
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BEHIND
N
E
W
MONDAY
CORE
EXERCISE SETS REPS
MED BALL
SIT-UP 3 15
MED BALL
ROTATIONAL TOSS 3 10 EACH SIDE
LYING MED BALL
DIAGONAL CRUNCH
WITH SIT-UP TOSS 3 10
LIFTING
EXERCISE SETS REPS
BOX SQUAT 5 2
BOX JUMP 5 2
WALKING LUNGE 4 10 EACH SIDE
WEIGHTED
GLUTE BRIDGE 4 12
DUMBBELL CURL 3 10
BALANCE WORK
ON BOSU 3 30 SECONDS
ENERGY SYSTEM DEVELOPMENT
ROWER 400M
DOUBLE-KNEE
TUCK 20
ROWER 400M
SIT-UP TOSS 20
ROWER 400M
FROG SIT-UP 20
TUESDAY
CORE
EXERCISE SETS REPS
MED BALL WASHING
MACHINE 3 10
MED BALL OFFSET
ROTATION 3 8 EACH SIDE
PRONE PLANK 3 1 MIN
LIFTING
SLED PRESS 4 20 YARDS
TRX PUSH-UP 4 10
PULL-UP 3 10
TRICEPS
PUSH-DOWN 3 12
BAND
PULL-APART 3 12
ENERGY SYSTEM DEVELOPMENT
(AS MANY ROUNDS AS POSSIBLE IN 10 MINUTES)
SPRINT 50 YARDS
BURPEE 10
Kennedy uses
kettlebells extensively
when training for fights.
KETTLEBELLS ARE
THE BEST FOR
EVERYTHING. WE DO
SNATCHES AND
SWINGS WITH THEM
FOR EXPLOSIVENESS.
THE WORKOUT
82
MUSCLE&FITNESS
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CORE
EXERCISE SETS REPS
WEIGHTED
SIT-UP 3 20
MED BALL RUSSIAN
THROW 3 10
SIDE PLANK 3 45 SEC
LIFTING
EXERCISE SETS REPS
DEADLIFT 4 3
CLOSE-GRIP
BENCH PRESS 5 5
STEP-UP 3 10
KETTLEBELL
SNATCH 3 8 EACH SIDE
SINGLE-LEG RDL 3 10 EACH SIDE
Y + T 3 10 EACH
FRONT/LATERAL
RAISE 3 10 EACH
ENERGY SYSTEM DEVELOPMENT
(FOUR ROUNDS)
SPRINT/BACKPEDAL
(NO REST) 5 20 YARDS
HANGING LEG
RAISE 15
BURPEE 15
FRIDAY
CORE
EXERCISE SETS REPS
PRONE PLANK 3 1 MIN
SIDE PLANK 3 30 SEC
METABOLIC CONDITIONING
(SIX ROUNDS)
2-ARM KETTLEBELL
SWING 20
MED BALL THROW,
SQUAT + VERTICAL
TOSS 20
BURPEE 20
SUPINE ROW 20
RUN 1 MIN
Kennedys tremendous
upper body strength is
a holdover from his
Special Forces career.
I HATE IT
WHEN ANYONE
IN THE GYM CAN
DEADLIFT MORE
THAN ME.
THE WORKOUT CONTINUED...
84
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RULES
BREAKFAST
1 serving of oats prepared with water,
topped with 1 sliced banana and served
with 175 g fat-free Greek-style yogurt
LUNCH
Thai Style Cabbage
250 g shredded cole slaw mix
1 tbsp peanut butter
85 g diced chicken breast (cooked)
1 tsp sesame oil
2 tbsp lime juice
tsp chilli powder
tsp garlic
Saute all ingredients together until
peanut butter coats everything.
PRE-WORKOUT SNACK
Toasted wholemeal muffin
topped with 75 g mashed blackberries
2 egg whites, on the side
POST-WORKOUT SNACK
175 g cottage cheese
150 g berries
DINNER
Salad
60-90 g fresh spinach
medium tomato, chopped
medium red onion, thinly sliced
cucumber, thinly sliced
Balsamic vinegar and lemon juice dressing
Asian Citrus Grilled Salmon
125 ml low-sodium soy sauce
65 ml orange juice
2 tbsp chopped garlic
2 tsp Dijon mustard
2 tsp tomato pure
Juice from lemon
4 x 175 g wild salmon steaks
Preparation: Mix the soy sauce, orange
juice, garlic, mustard, tomato pure, and
lemon juice in a bowl, then pour into a
plastic bag. Place the salmon steaks into
the bag and marinate in the refrigerator
for four hours.
When ready, place the salmon steaks on
a grill for approximately five minutes on
each side. Serve with steamed asparagus
and 100 g brown rice. M&F
OF ENGAGEMENT
For his diet, Kennedy works with
registered dietician PR Cole. Hes an
exceptionally disciplined eater whose
success, Cole says, can be attributed
to choosing real foods over processed
productsalong with several other
strategies theyve devised to help him
stay on track. Here are Kennedys top 10
nutrition principles.
Eat breakfast every day, and never
go more than three hours without fuel
to keep your metabolism active.
Fuel your body with a high-carb,
moderate protein snack before
workouts.
Post-workout, eat a meal with both
carbs and quality protein to promote an
anabolic response and repair lean tissue.
Minimise your intake of inflammation-
promoting saturated fats from full-fat
dairy and meats. Incorporate unsatu-
rated fats like omega-3 from foods like
wild salmon to restrict inflammation and
boost cardiovascular health.
Stay hydrated. Never lose more than
2% of your body weight in sweat. This
will keep your core temperature low and
help ward off fatigue.
Eat a variety of colourful fruits and
vegetables every day to add fibre,
antioxidants, vitamins, and minerals.
Avoid artificial sweeteners. They cause
unwanted cravings for sweet snacks.
Take a standard multivitamin supplement
while losing weight and training hard.
Plan out a days worth of meals and
snacks in advance so theres no question
of what and when you eat.
If youre cutting weight before a fight, opt
for a low-sodium diet in the days leading
up to weigh-ins to encourage your body
to lose water weight.
SAMPLE
DIET DAY
HOW TIM KENNEDYS STRICT DIETARY DISCIPLINE CAN WORK FOR YOU
86
MUSCLE&FITNESS
REAL-WORLD
DIET
THE
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BY J OE WUEBBEN
GET SHREDDED DESPITE
YOUR HECTIC LIFESTYLE
WITH THE MOST CONVENIENT
FAT-BURNING MEAL PLAN TO DATE
NUTRITION
88
MUSCLE&FITNESS
SPINACH
720 GRAMS OF COOKED
SPINACH HAS ONLY ABOUT
30 CALORIES, AND SPINACH
CONTAINS THE PHYTOCHEMICAL
BETA-ECDYSTERONE, WHICH
HAS ANABOLIC EFFECTS.
ONE TIN OF TUNA
CONTAINS MORE THAN
30 GRAMS OF PROTEIN.
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WE GET IT:
Youre busy. With work or study, family,
and a life outside the gym, you just dont
have much time to spend in the kitchen
preparing clean meals that will get you
shredded. Its funny, then, that nearly
every diet plan you read calls for five
or more perfectly balanced gourmet
meals. While it would be great to eat an
omelette for breakfast, poached salmon
with asparagus and brown rice at lunch,
and chicken breasts with broccoli and
mango chutney at dinnercome on! You
dont have time to cook all thatduring
the day or in advanceand you dont
have the plastic containers to carry it all
or the fridge to store it in.
Honestly, eating clean to get ripped
doesnt require organising your whole life
around meal times. No matter how busy
you are, weve got a fat-loss diet that
even the prime minister could follow, put
together by Mike Roussell, a nutritional
consultant who runs the website
Nakednutritioninsider.com. Its packed
with convenient healthy recipes that
require minimal cooking time. You can
maintain your busy lifestyle and eat
healthily on the go without your physique
paying the price.
YOU CAN DO THIS:
Roussells meal plansone is for days
you lift and the other is for off daysare
about as easy as eating clean can be
without relying too heavily on pre-pack-
aged, processed foods. The cooking
required is simple enough for even the
most culinarily challenged guy to pull off,
and during the day (when youre probably
at your busiest), theres no cooking to do
whatsoever. If you dont have time to put
some of the meals together in advance,
you can throw them in a bag and
assemble them in a jiffy in any kitchen.
Another option would be to pick up the
ingredients at a supermarket or deli en
route, or better, have someone who can
prepare the meals for you.
Not surprisingly, meal-replacement
shakes play a major role in the Real-
World Diet. Youll be drinking them twice
a day, including during your workout on
training days (along with a sports drink)
to deliver protein to your muscles
immediately and keep you in an anabolic
state. So you dont get bored, Roussell
has concocted a shake matrix so you can
get all kinds of tasty blends with just a
few general ingredients.
The major components of any good
diet are covered here: (1) getting
adequate protein to at least maintain
muscle mass, which will help keep your
metabolism high; (2) limiting
carbohydrate intake to only high-quality
sources to eliminate the possibility of
empty carbs being stored as fat in the
body; (3) loading up with sufficient fibre
throughout the day to increase satiety
and fat burning; (4) including an
adequate level of healthy fats through
oils, nuts, and lean meats to further
enhance satiety and deliver other
healthy nutrients; and (5) introducing a
variety of vegetables to provide not only
additional fibre but crucial vitamins and
minerals, as well.
CONTAINS FIVE GRAMS
OF FIBRE AND
EIGHT GRAMS OF
COMPLETE PROTEIN
AND HAS ALL THE
ESSENTIAL AMINO
ACIDS.
QUINOA
GREEK YOGURT
HAS ROUGHLY TWICE
AS MUCH PROTEIN AS
REGULAR YOGURT
TO HELP YOU MAINTAIN
MUSCLE MASS, WHICH
IS ALWAYS DIFFICULT
ON A FAT-BURNING DIET.
MUSCLE&FITNESS
89
CHICKPEAS
ARE A CONVENIENT
FAT-BURNING FOOD,
CONTAINING 12 GRAMS
OF PROTEIN AND
10 GRAMS FIBRE.
FOR A HEALTHY ALL-NATURAL
BREAKFAST MEAT CHOOSE
PACKS WITH APPROXIMATELY
12 G PROTEIN, 5 G FAT AND
8 G CARBS
CHICKEN SAUSAGES
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INGREDIENTS
l Lbsp canola oll
l.5 kg lean mlnced beef
2 cloves garllc
l onlon, dlced
3 Lbsp chllll powder
l Lsp black pepper
Lsp crushed red pepper
250 g flnely chopped green chllll peppers
300 g |ar LomaLo puree
950 ml lowsodlum beef broLh or sLock
950 ml waLer
Add canola oil and beef to a medium to
large saucepan and cook over medium
heat until beef is browned. Remove from
pan and place in a bowl on the side.
Add garlic and onion to pan and cook
until onion softens. Next, add beef back
to pan and season with spices. Add chillies
and tomato pure, and stir until all the
ingredients are thoroughly combined
and coating the beef. Add beef broth
and water to pot; cover and simmer for
45 minutes. Stir and simmer uncovered
for another 45 minutes.
DR. MIKES TEXAS CHILLI
Roussells delicious, extra lean chilli recipe requires some cooking, but
because youll be making a lot of it, it will last you all week once prepared.
Using the amounts below, this pot of chilli makes six 500-calorie servings.
MEAL 1 SPINACH AND SAUSAGE
SCRAMBLE WITH PORRIDGE
2 whole eggs
2 chlcken sausages
30 g raw baby splnach
30 g reducedfaL graLed cheddar cheese
40 g rolled oaLs
250 ml waLer
Scramble the eggs, sausages, and spinach in a
non-stick pan until the spinach is wilted and the
eggs are cooked through. Top with the cheese.
While the eggs are cooking, combine the oats
and water in a bowl, cover, and microwave for
90 seconds.
MEAL 2 SHAKE
(choose one from the Shake Matrix
on the following page)
MEAL 3 SPEEDY TUNA SALAD
l Lln whlLe Luna flsh
l20 g raw baby splnach
l Lbsp exLravlrgln ollve oll
35 g sllced mushrooms
40 g chopped red onlon
35 g crumbled feLa cheese
l plnch of salL and pepper
2 sprlng onlons, chopped
Mix all ingredients together in a bowl.
MEAL 4 WORKOUT NUTRITION
950 ml sporLs drlnk
l scoop whey proLeln
Mix all ingredients together and sip during
your workout.
MEAL 5 QUINOA AND
CHICKEN BOWL
lB5 g cooked qulnoa
B0 g cherry LomaLoes
l95 g Llnned black beans, rlnsed
l50 g boneless, sklnless chlcken
breasL, grllled and cubed
2-3 Lsp chllll powder
l plnch of salL and pepper
Mix all ingredients together in a bowl.
MEAL 6 CHOCOLATE AND PEANUT
BUTTER SNACK
l50 g lowfaL coLLage cheese
l scoop chocolaLe proLeln powder
l Lbsp naLural peanuL buLLer
Mix all ingredients together in a bowl.
APPROX. DAILY NUTRIENT TOTALS:
2,500 calories
228g protein
218g carbs
88g fat
32g fibre
TRAINING DAY DIET
Our meal plan is designed for a 190-pound guy.
Adjust amounts up or down if you weigh more or less.
MEAL 1 GREEK YOGURT PARFAIT
245 g faLfree 0reek yogurL
l45 g berrles
2 Lbsp flaxseed meal
25 g cashews
30 g lowfaL granola
Mix all ingredients together in a bowl.
MEAL 2 SHAKE
(choose one from the Shake Matrix on the following page)
MEAL 3 EASY SALMON SALAD
l75 g Llnned salmon
lB0 g cherry LomaLoes
l cucumber, chopped
240 g Llnned chlckpeas, rlnsed
l Lbsp exLravlrgln ollve oll
Mix all ingredients together in a bowl.
MEAL 4 SHAKE
(choose one from the Shake Matrix on the following page)
MEAL 5
l bowl/servlng
(see cooking directions below)
APPROX. DAILY NUTRIENT TOTALS:
2,200 calories
193 g protein
178 g carbs
31 g fat
41 g fibre
NON-TRAINING DAY
Meal plan designed for a 180200-pound male. Adjust
the amounts up or down if you weigh more or less.
DR. MIKES TEXAS CHILLI
NOTE: Adjust spices to personal taste
90
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You can make a variety of tasty shakes with a scant few ingredients. Select one food from each column and put
in a blender with three to four ice cubes and 475 to 750 ml water. Blend until smooth.
SHAKE MATRIX
PROTEINS
125 g
Greek yogurt
1 scoop
protein powder
150 g low-fat
cottage cheese
CARBS
145 g
frozen blueberries
225 g
frozen strawberries
115 g frozen
pitted dark cherries
FATS
25 g
almonds
25 g
peanuts
25 g
cashew
ADD-ONS
1 tbsp
flaxseed
1 tbsp
chia seeds
1 tbsp
cacao nibs M&F
THE PROTEIN IN
(MOST OF IT CASEIN)
WILL RELEASE SLOWLY
DURING THE NIGHT
TO HELP KEEP YOUR
BODY IN A MUSCLE-
BUILDING STATE.
COTTAGE CHEESE
FOUR GRAMS OF
FIBRE AND FOUR
GRAMS OF
UNSATURATED
FAT IN THE

WILL HELP CURB
CRAVINGS.
FLAXSEEDS
TRAINING
92
MUSCLE&FITNESS
FRONTLI NE WORKOUT
MODERN WARFARE TAKES MODERN
TRAINING, SO THE U.S. ARMY CALLED
IN THE BEST IN THE WORLD TO
REWRITE THE MANUAL
SPECTRUM
FULL-
STRONG
PHOTOGRAPHY BY LANDRY MAJ OR
BY J OE WUEBBEN
WORKOUT PROGRAMME BY MATT WENNI NG
MUSCLE&FITNESS
93
ive years ago, Major Mark Ivezaj
went searching for a better training
programme for the men under his
command in Alpha Company, 3rd
Battalion, 75th Ranger Regimentone
of the most elite units in the U.S. Army.
He found that programme and more
under the guidance of world-class
powerlifter Matt Wenning, who at the
time was training at the legendary
Westside Barbell in Columbus, Ohio.
Wenning transformed Ivezajs Rangers
into a stronger, more athletic group of
soldierswhile also reducing injuries
by an astounding 64%.
But why stop with the Rangers?
Ivezaj is currently operations ofcer for
the 4th Infantry Division, 4th Brigade
Combat Team at Fort Carson, Colorado, a
unit with a non-deployable injury rate of
18%. This number needs to go down, and
tness levels across the board need to be
brought closer to those of the Alpha
Company Rangers. Current U.S. Army
tness doctrine and facilities, says Ivezaj,
do not prepare soldiers sufciently to
conduct full-spectrum operations in
general, and specically in the mountains
of Afghanistan.
Based on Wennings success with
Alpha Company, the U.S. Army
contracted him to create a similar
routine for 4-4 IBCT thats been dubbed
the Mountain Athlete Warrior pro-
gramme. The idea is to nd a better
alternative to the Armys obsolete
physical training regime, and to create a
formidable force of elite athlete soldiers
to populate the United States military.
MAKING WAVES
The MAW programme combines
multiple training styles to create a
more well-rounded athlete. Think of
it as a buffet line at a cafe. Some items
youll put on your tray. Others youll
leave for someone else. How we select
from that cafe, says Wenning, is not
by choosing things we like, but by
choosing things we need.
Effective soldiers need many things.
The balance and endurance to climb
up the side of a mountain on uneven
terrain. The overall speed and
athleticism to sprint quickly during
battle, duck and cover, then sprint
again. The strength and power to drag
an injured soldier 100 yards or more
to safety. The MAW programme
addresses these areas in three-week
cycles, with a different emphasis
each week.
WEEK ONE (Stability):
Exercise difculty increases through
adding some form of instability to the
mix, whether its dangling kettlebells
from elastic bands, performing one-
legged movements to compromise
balance, or both.
WEEK TWO (Strength):
The surfaces and resistances are no
longer unstable, but the weights are as
heavy as you can handle. Highlights of
FEATURED ATHLETE
BEFORE BREAKING INTO
THE FITNESS WORLD AND ACTING,
LAS VEGAS NATIVE AND TEAM
MRI ATHLETE KYLE CLARKE (LEFT)
SERVED IN THE U.S. ARMY AS
COMBAT ENGINEER OFFICER
CAMBERED BAR GOOD MORNING
In a power rack, place a cambered bar
across your "upper traps" and hold its
handles. Unrack the bar, bend your knees
slightly, and bend at the hipspressing
your hips and glutes behind youto lower
your chest to the floor. When your torso is
parallel to the floor, return to the start
position. Use a tempo of three seconds up
and three seconds down for each rep.
94
MUSCLE&FITNESS
this phase include one-rep maxes in the
deadlift, and three-rep bench press
maxes.
WEEK THREE (Conditioning):
The exercises here arent difcult
because of the amount of weight being
used, but because of the number of reps
prescribed: dragging sleds non-stop
for two minutes, and 50-rep sets of box
squats, for example.
The fourth week is an unloading period
where volume and intensity decrease.
It lets the body recover and soak in,
so to speak, all the new stimuli weve
applied, says Wenning. After this, the
programme starts again at Week One,
using the same philosophies but
different exercises.
WARRIOR MENTALITY
The MAW system borrows from several
different schools of trainingpower-
lifting, bodybuilding, and even Cross-
Fitbut its much more calculated than
simply combining different styles in
random fashion. Everything in the
programme has a distinctive purpose,
says Wenning. Nothing is there as a
space ller.
Wenning designed the workouts using
feedback from ofcers and enlisted
personnel to address those military-
specic skills that needed to be developed.
They also provided statistical injury
analyses of the most common causes of
medical disability among soldiersnamely
their shoulders, lower back, and knees.
Problems that, if minimised, could
potentially save the military a substantial
amount of money in addition to improving
battleeld performance.
The programme can easily be individu-
alised based on soldiers tness levels
and training experience. The sample
workouts on the following pages are for
more advanced athletes, but Wenning
implements beginner and intermediate
versionsentailing lower volume and
intensityas soldiers work their way up
to elite status. In other words, workouts
are adjusted to the individual, and not the
other way around.
A lack of necessary training equip-
ment, even when troops are deployed,
wont be an issue. According to Ivezaj,
the MAW programme is designed to be
fully functional without a tness
centre in an austere environment.
Each company will have an MAW
equipment package that follows them
wherever they go, contained in a storage
pod. This includes everything soldiers
need to get their workouts inbarbells,
bumper plates, plyometric boxes,
kettlebells, tyres, and sleds.
One thing you wont see a lot of in this
programme is long-distance running
an Army staple for decades thats being
replaced by exercises like tyre ips,
kettlebell swings, and sled drags. These
activities combine speed with added
resistance, mimicking the demands of
modern-day warfare better than jogging
in a T-shirt and shorts.
Thanks in part to Wenning, the U.S.
Armys antiquated Army Physical
Fitness Test could very well disappear in
the near future. The APFT is the
traditional measuring stick of military
tness, consisting of a two-mile run, two
minutes of push-ups, and two minutes
of sit-ups. In changing these para-
meters to include a more thorough
evaluation of strength, power, and
speed, soldiers will be required to
become better all-around athletes.
Being quick with equipment will
require lifts of 2.5 times body weight on
squats and deadlifts, and a minimum of
1.5 times body weight on bench press to
ensure enough mass, ligament, and
tendon strength to support proper
speed training, says Ivezaj, providing
a glimpse of what a new and improved
APFT might encompass. A 400-pound
deadlift should be average among
soldiers.
What were trying to do with these
workouts, says Wenning, is not only
to design a programme thats smarter,
but something thats way more
transferable than the old days of
running two miles and doing push-ups
and sit-ups. That stuff just doesnt help
on the battleeld any more. Why use
a dated system when we can use
something thats better and more
performance-oriented, and treat the
guys like athletes rather than just plain
soldiers? The Army is training smarter
now, and utilising the best methods
known to man.
DEADLIFT
WITH BANDS
Place a loaded barbell
on the floor inside a
power rack. Wrap mini-
bands around each side
of the barbellinside the
weight platesand under-
neath the lower supports
of the rack. Deadlift as
normal, keeping your
chest out and back as
flat as possible.
MUSCLE&FITNESS
95
WEEK 1 STABILITY EMPHASIS
P
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MONDAY [ LOWER BODY ]
Warm-up/dynamic flexibility, then sled dragging 6x80
yards with 135 pounds; rest only as long as needed.
EXERCISE SET REPS REST WEIGHT
STEP-UP [ WITH
DOUBLE-LOOPED
KETTLEBELLS ] 3 40 SEC 90 SEC AHAP
DUMBBELL SINGLE-
LEG STIFF-LEGGED
DEADLIFT 3 10 90 SEC 4550 LBS
STANDING CABLE
CRUNCH 3 20 1 MIN AHAP
DUMBBELL SINGLE-
LEG SQUAT 3 6 90 SEC 20 LBS
STRETCH FOR 10 MINUTES
6 HOURS LATER: SLED DRAGGING 6x50 YARDS WITH 200 POUNDS
WEDNESDAY [ UPPER BODY/MAX EFFORT ]
EXERCISE SET REPS REST WEIGHT
FAT BAR BENCH
[ WITH KETTLEBELLS
HANGING FROM BANDS ] 2 2 24 MIN AHAP
DUMBBELL
BENCH PRESS 2 AMAP 2 MIN 25 LBS
DUMBBELL
BENT-OVER ROW 3 10 1 MIN AHAP
TRICEPS ROPE
PUSH-DOWN 3 AMAP 1 MIN MODERATE
STANDING REAR
DELT ROW
[ WIDE BAR, PULL
TO CHIN ] 4 20 1 MIN 70 LBS
EXTERNAL
ROTATION
[ ROTATOR CUFF ] 2 15 1 MIN 2.55 LBS
Work up gradually to your 2RM, doing two-rep sets
until reaching failure.
FRIDAY [ ACCESSORY/GENERAL PHYSICAL
PREPAREDNESS/SPECIFICITY WORK ]
Try to complete this workout in 15 to 20 minutes to
push your heart rate.
EXERCISE SET REPS REST WEIGHT
KETTLEBELL SWING 3 1 MIN 1 MIN 70 LBS
STANDING REAR DELT
ROW [ ROPE, PULL TO
FOREHEAD ] 3 20 1 MIN 60 LBS
HAMSTRING CURL 2 AMAP 1 MIN 100 LBS
SATURDAY [ CARDIO ]
Walk with 40- to 70-pound pack for 30 minutes at 3mph
Below is a three-week sample of the MAW programme.
Exercise variations are introduced every four weeks.
This is really an example of how you could lay it out,
Wenning says. "We want the soldiers to think for
themselves. Theyre going to walk into a weights
roomwhether theyre overseas or at another gym
and some of this equipment may not be available, so
theyre going to have to learn to improvise.
WARRIOR
WORKOUTS
AHAP > As heavy as possible
AMAP > As many as possible (to failure)
Stand in front of a knee-high box with a barbell on
your traps. On each end of the barbell, hang a kettle-
bell with double-looped mini-bands. Step up to the
box with one foot, being careful to maintain balance,
and drive through your heel to extend your knee and
hip. Step back down to the floor with your trail leg,
then your working leg.
DOUBLE-LOOPED
KETTLEBELL STEP-UP
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MUSCLE&FITNESS
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Holding a light barbell across your upper traps,
position yourself on a glute-ham raise with the
backs of your thighs on the half-moon pad and
the fronts of your ankles secured beneath
the footpads. From here, perform full sit-ups,
lowering your torso to where its parallel to the
floor, then raising it to perpendicular.
GLUTE-HAM RAISE ROMAN
CHAIR BARBELL SIT-UP
Place a box behind your feet so your thighs are parallel to
the ground when you sit down. Hang chains on either side
of the bar so the bottom of the chain brushes the ground
when youre standing. Push your hips back and down, and
descend into a squat. Maintaining tightness in your upper
body and lower back, sit on the box, then explode upwards,
keeping your head and chest up.
SAFETY BAR BOX SQUAT
(WITH CHAINS)
MONDAY [ LOWER BODY ]
Warm-up/dynamic flexibility, then sled dragging 4x40
yards with 150 pounds; rest only as long as needed.
EXERCISE SET REPS REST WEIGHT
DEADLIFT
WITH BANDS * 1 24 MIN AHAP
DUMBBELL SINGLE-
LEG STIFF-LEGGED
DEADLIFT 3 10 2 MIN 3050 LBS
STANDING CABLE CRUNCH
[ WIDE STANCE ] 3 20 1 MIN AHAP
REVERSE
HYPEREXTENSION 3 10 2 MIN 120 LBS
*Work up gradually to your 1RM, doing one-rep sets
until reaching failure.
+PNF STRETCH FOR 10 MINUTES
6 HOURS LATER: TYRE FLIPPING FOR 5 MINUTES STRAIGHT
+
PNF = Proprioceptive neuromuscular facilitation
WEDNESDAY [ UPPER BODY ]
EXERCISE SET REPS REST WEIGHT
FLOOR BENCH
PRESS * 3/AMAP* 24 MIN AHAP/50%3RM*
LAT PULL-DOWN
[ WIDE GRIP ] 4 12 1 MIN AHAP
TRICEPS ROPE
PUSH-DOWN 3 1 MIN 1 MIN MODERATE
STANDING REAR
DELT ROW [ WIDE BAR,
PULL TO CHIN ] 4 20 1 MIN 70 LBS
EXTERNAL
ROTATION
[ ROTATOR CUFF ] 2 15 1 MIN 2.55 LBS
*Work up gradually to your 3RM, doing three-rep sets
until reaching failure. Then, do one set to failure with
50% of your 3RM weight.
THURSDAY [ OFF ]
Stretching and light activity only
FRIDAY [ ACCESSORY/GENERAL PHYSICAL
PREPAREDNESS/SPECIFICITY ]
Try to complete this workout in 15 to 20 minutes to
push your heart rate.
EXERCISE SET REPS REST WEIGHT
KETTLEBELL SWING 2 75 SEC 1 MIN 6080 LBS
STANDING REAR DELT ROW
[ ROPE, PULL TO
FOREHEAD ] 3 20 1 MIN 60 LB
HAMSTRING CURL 2 AMAP 1 MIN 100 LBS
SATURDAY [ CARDIO ]
30-minute partner carries or dragging 2x100 yards
WEEK 2 STRENGTH EMPHASIS
AHAP > As heavy as possible
AMAP > As many as possible (to failure)
"THE U.S. ARMY IS
TRAINING SMARTER
NOW, AND UTILISING
THE BEST METHODS
KNOWN TO MAN."
98
MUSCLE&FITNESS
1140 2011 BSN Facebook is a registered trademark of Facebook, Inc. in the United States and other countries. *Based on Powdered Format.
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MONDAY [ LOWER BODY ]
Warm-up/dynamic flexibility, then sled dragging 2x2
minutes with 210 pounds; drag the entire 2 minutes
non-stop.
EXERCISE SET REPS REST WEIGHT
BOX SQUAT
[ SAFETY BAR
WITH CHAINS ] 2 50 1 MIN 80 LBS
GLUTE-HAM RAISE
ROMAN CHAIR
SIT-UP [ WITH BARBELL
ON BACK ] 3 40 SEC 1 MIN LIGHT
STRETCH FOR 10 MINUTES
TUESDAY [ CARDIO ]
Stair walking for 20 minutes with 65-pound pack; do
as many flights as possible in that time.
WEDNESDAY [ UPPER BODY ]
EXERCISE SET REPS REST WEIGHT
BENCH PRESS 1 100 6580 LBS
LAT PULL-DOWN
[ NARROW GRIP ] 4 12 1 MIN AHAP
CABLE OVERHEAD
TRICEPS
EXTENSION 3 AMAP 1 MIN MODERATE
STANDING REAR
DELT ROW [ WIDE BAR,
PULL TO CHIN ] 4 20 1 MIN 70 LBS
EXTERNAL ROTATION
[ ROTATOR CUFF ] 2 15 1 MIN 2.55 LBS
THURSDAY [ OFF ]
Stretching and light activity only
FRIDAY [ACCESSORY/GENERAL PHYSICAL
PREPAREDNESS]
Try to complete this workout in 15 to 20 minutes to
push your heart rate.
EXERCISE SET REPS REST WEIGHT
CAMBERED BAR
GOOD MORNING 3 20 2 MIN 120 LBS
STANDING REAR
DELT ROW
[ ROPE, PULL TO
FOREHEAD ] 3 20 1 MIN 60 LBS
HAMSTRING CURL 2 AMAP 1 MIN 100 LBS
GLUTE-HAM RAISE 3 8 1 MIN BODY WEIGHT
SATURDAY [ CARDIO ]
Tyre flipping: 3x20 reps
AHAP > As heavy as possible
AMAP > As many as possible (to failure)
Adjust the platform and ankle pads of a glute-ham raise
so your knees are against the back side of the half-
moon pad. Begin facedown with your body in a straight
line parallel to the floor. Contract your hamstrings and
glutes to raise your torso until youre perpendicular to
the floor. Slowly return to the start position using a
tempo of three seconds up and three seconds down
for each rep.
GLUTE-HAM RAISE
Holding the handles of a reverse
hyperextension bench, with your
legs extended towards the floor,
contract your hamstrings, glutes,
and lower back to lift your legs until
nearly parallel to the floor. Let your
legs swing behind you, and go right
into the next rep, again using the
three second eccentric-concentric
tempo. For more resistance place a
dumbbell between your ankles, or
add bands as show below.
REVERSE HYPEREXTENSION
WEEK 3 CONDITIONING EMPHASIS
"THE IDEA IS TO
CREATE A FORMIDABLE
FORCE OF ELITE
ATHLETE SOLDIERS."
100
MUSCLE&FITNESS
Hang two kettlebells from
elastic bands on each side
of a fat bar. From the arms-
extended position, lower the
bar slowly to your lower pecs
to maintain control of the
unstable weight. When the
bar reaches your chest, press
it back to the start position
without locking out your
elbows. M&F
FAT BAR BENCH WITH
HANGING KETTLEBELLS
M
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C
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&
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IT
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S
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I
T
I
is now
available by subscription to 12 issues or as s
C
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000
MUSCLE&FITNESS
GRILL IT!
WHEN PROTEIN MEETS FIRE, THE RESULT IS A SIMPLE,
MUSCLE-BOOSTING WAY TO COOK
NUTRITION
MUSCLE&FITNESS
000
BY JORDANA BROWN
WITH RECIPES BY JENNIFER APODACA
PHOTOGRAPHY BY BRANDI CENTENO & BILL CLARK
W
ere guessing it goes back to our collective caveman roots. As soon as
mankind harnessed fire, eating got a whole lot easier. Carve up a mam-
moth, toss a shank on the coals and get grease all over your face when you
tear into it.
If you ignore the fact that we get our meat from the supermarket and that we now use
gleaming steel grills with propane bottles, then not that much has changed. Man and
barbecue; its still a beautifully choreographed outdoor dance. Nothing really ever gets
close to the smoky, juicy taste of barbecued meat.
The best part is that barbecuing is an excellent way of cooking meat for a body-
building diet. No fat is added, the heat seals in flavour and the cooking gets done
fairly quickly. Knowing what to put on the grill is the only
dilemma, because, after all, some things, no matter how
tasty, just arent bodybuilder friendly. Here, we break
down the best mouth-watering options with side dishes
tailored to your goalssetting you up for a summer of
grilled meals that will fire up your body with all the muscle-
building fuel it needs.
106
MUSCLE&FITNESS
Lean steak is at the top of the list of muscle-building foods for several reasons. First, its not overly fatty,
but the saturated fat it does contain elevates testosterone levels, keeping the body in an anabolic state
for building muscle. Beef is also high in glutamine, the most abundant naturally occurring amino acid in
the body. Glutamine fights muscle tissue breakdown and improves protein synthesis. Its also a natural
source of creatine, which helps improve muscle strength and size.
INGREDIENTS
225 g rump steak
125 ml red wine
60 ml water
3 tbsp olive oil
60 g sun-dried tomatoes in oil,
drained
Handful fresh basil leaves
1 tbsp oregano
4 cloves garlic, chopped
1 tsp salt
3 tsp fresh ground black pepper
DIRECTIONS
Set steaks aside. Place all other ingredients together
in blender and blend until smooth. Pour the mixture
into a shallow baking dish. Place the steaks in the dish
and turn until they are evenly coated with the
marinade. Cover the dish and let the steaks marinate
in the refrigerator from one hour to overnight.
Preheat barbecue to high. Remove steaks from
marinade, spray grill rack with non-stick grilling spray
and cook steaks on high heat until they reach desired
doneness. Let steaks rest for 10 minutes before
serving to allow juices to settle and prevent dryness.
FINGER TEST
To check the
doneness of a steak,
you can use a meat
thermometer to
check the internal
temperature, or, you
can use the finger
test method. For
the finger test,
bring together your
forefinger and
thumb; with the
forefinger of your
other hand, touch
the fleshy part of
your thumb near
your palm. It should
feel soft and slightly
springy. This is how
a rare steak feels. In
the same fashion,
bring your middle
finger and thumb
together to see how
medium should feel,
your ring finger and
thumb together for
medium well, and
your little finger and
thumb together for
well done.
SICILIAN GRILLED STEAK
TOTALS PER SERVING (SERVES FOUR): Approximately 333 calories, 50 g protein, 4 g carbs, 13 g fat
STEAK
225 G RUMP STEAK
288 calories
48g protein
0g carbs
8g fat
MUSCLE&FITNESS
107
INGREDIENTS
900 g skinless chicken breast,
cut into 1-inch pieces
860 g tinned pineapple chunks
in natural juices, drained
(reserve liquid)
2 tbsp low-sodium soy sauce
60 ml rice wine vinegar
60 g low-sugar ketchup
2 tsp toasted sesame oil
1 tbsp fresh ginger
or ginger paste
1 red onion, cut into 1-inch pieces
1 red pepper, cut into 1-inch pieces
1 green pepper, cut into
1-inch pieces
18 12-inch wooden skewers
DIRECTIONS
Soak wooden skewers in water
for 30 to 45minutes. Combine
60 ml reserved pineapple juice,
soy sauce, vinegar, ketchup, oil
and ginger.
Pour half of the liquid into
a large bowl and reserve the
rest for basting. Add chicken
to bowl and toss to coat
all chicken with marinade.
Let chicken marinate for
45minutes (but no longer
than an hour).
Heat grill to a medium
heat (about 350F/180C).
Thread chicken onto skewers,
alternating with pineapple
chunks, peppers and onion.
Place kebabs on a greased
grill rack, grill for 5minutes,
and then turn kebabs. Brush
kebabs with reserved marinade
and grill for 5 more minutes or
until done.
TOTALS PER SERVING
(SERVES THREE):
Approximately 261 calories,
40 g protein, 20 g carbs, 2 g fat
HAWAIIAN KEBAB
In all honesty, you cant really go wrong picking chicken. A chicken breast is a dream of fat-free,
high-protein goodness, but even the same amount of chicken in thigh form isnt that much
different. A fraction of the protein is sacrificed for a small amount of fatand thats that. So if
youre just a dark-meat kind of guy, go for the thighs. Otherwise, stick with the always-popular
white-meat option.
CHICKEN BREAST
225 G BREAST
248 calories
56g protein
0g carbs
2g fat
108
MUSCLE&FITNESS
Compared to minced beef, bison is clearly leanerand it packs a lot of protein. Although it may be more
difficult to find than beef, when you do find it, youre more likely to find grass-fed bison, which has more
vitamin E, omega-3s and conjugated linoleic acid than conventionally raised beef. Omega-3s and CLA
are healthy fats, and eating higher amounts of them is associated with increases in muscle mass and
strength, and reductions in bodyfat.
MINCED BISON
225 G BISON
400 calories
58g protein
0g carbs
19g fat
SESAME SLAW
70 g shredded
red cabbage
110 g grated carrots
1 tbsp chopped
coriander
tsp crushed
sesame seeds
tsp rice vinegar
tsp toasted
sesame oil
1 tsp tamari or
low-sodium
soy sauce
DIRECTIONS
Mix together all
slaw ingredients
and chill until ready
to use.
TOTALS:
Approximately
60 calories,
3 g protein,
7 g carbs, 2 g fat
ORIENTAL BISON BURGER
WITH SESAME SLAW
INGREDIENTS
900 g lean minced bison
2 large egg whites
2 spring onions, finely chopped
2 cloves garlic, minced
1 tsp ground fresh ginger
4 tbsp tamari or low-sodium
soy sauce
3 tbsp brown sugar
2 tbsp toasted sesame oil
2 tsp sesame seeds
tsp black pepper
TOTALS PER SERVING (SERVING SIZE = 2 PATTIES): Approximately 301 calories, 27 g protein, 6 g carbs, 16 g fat
DIRECTIONS
Preheat grill to a medium-high heat. Mix together all burger ingredients and form eight tightly
packed patties. Spray non-stick grilling spray onto grill rack and cook patties to desired
doneness. To check doneness, use a meat thermometer or make a small cut into burger to
check centre.
A rare burger will have a cool and red centre with an internal temperature of
120-125F/49-52C). Medium rare is warm and red (130-135F/54-57C). Medium has a
warm, pink centrenot red (140-145F/60-63C). Medium-well is warm with little or no pink
(150-155F/65-68C). Well done is grey-brown throughout with an internal temperature of
160-165F/71-74C. Do not press down on burger with spatula while grilling. This will
release all the flavourful juices and cause flames to flare.
Serve on a wholemeal bun with a spicy aioli sauce and the sesame slaw, and any other
desired garnishes.
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110
MUSCLE&FITNESS
INGREDIENTS
4 225 g trout fillets
10" x 6" cedar plank(s), 1 or possibly
2 needed
Mojo marinade ingredients
6 cloves garlic, coarsely chopped
80 g finely chopped onion
2 small jalapenos, chopped
240 ml freshly squeezed orange juice
120 ml freshly squeezed lime juice
Handful coriander leaves
tsp ground cumin
1 tsp sea salt
1 tsp cracked black pepper
80 ml olive oil
DIRECTIONS
Pulse the garlic, onion and jalapenos in a blender until very finely chopped.
Blend in all juices, coriander, cumin, salt, pepper and olive oil until mixture
is smooth.
Soak cedar plank in water for 1-2 hours. Place trout fillets in a shallow dish,
separating each. Cover fillets with mojo marinade and seal dish with plastic wrap.
Let marinate for 45 minutes (but no longer than an hour or fish will become mushy).
Preheat barbecue grill to medium-high heat. Have a spray bottle with water on
hand.
Remove trout from marinade and place on planks at least 1 inch apart. Place the
plank on the grill and close the barbecue lid. Cook the trout for 10-12 minutes or
until the fish is completely cooked. Check periodically to make sure the plank
doesnt catch fire. If it does, spray it with a little bit of water to douse the flame.
Continue grilling until done.
TOTALS PER SERVING (SERVES FOUR): Approximately 341 calories, 52 g protein, 4 g carbs, 13 g fat
Fish is lean and full of protein for your muscles to feast on. However, even among fish, some species
are leaner than others. Take, for instance, trout. Although it has more fat than tilapia, its just as good
for your musclesmaybe even more so. Much of trouts fat is poly unsaturated, omega-3 fatty acids,
which not only are less likely to be stored as bodyfat, but also have been shown to improve muscle
strength and size.
TROUT
225 G TROUT
270 calories
47g protein
0g carbs
8g fat
CEDAR PLANK TROUT
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MUSCLE&FITNESS
Pair up your grilled
protein with these
side dish options
TROPICAL BLACK BEAN SALAD
Black beans are among the richest
sources of beneficial anthocyanins, the
anti oxidant compound that gives beans
(and blueberries, blackberries, red
grapes, etc.) their colour. Antioxidants
can help improve recovery after work-
outsthey not only enhance muscle
mass, but also prepare the body for the
next round of exertion. Use black beans
to substitute for pinto or haricot beans,
or any other kind of bean. Theyre also rich
in protein and slow-digesting carbs.
INGREDIENTS
400 g black beans, cooked
and drained
165 g mango, peeled and cubed
140 g papaya, peeled and cubed
avocado, peeled and cubed
red onion, finely chopped
2 tbsp olive oil
2 tbsp lime juice
Handful chopped coriander
tsp sea salt
tsp black pepper
tsp red chilli flakes (optional)
Butterhead lettuce leaves
DIRECTIONS
Combine the beans, fruit, avocado and
onion in a bowl. In a separate bowl,
combine the oil, lime juice, coriander,
salt, pepper and chilli flakes. Pour the
liquid over the bean and fruit mixture,
and stir lightly. Chill for at least 1 hour
before serving. If needed, add more salt
to taste. Top a lettuce leaf with one
quarter of the mixture and serve.
TOTALS PER SERVING (SERVES FOUR):
260 calories, 8 g protein,
40 g carbs, 11 g fat, 9 g fibre
ITALIAN HERB POTATO SALAD

Potatoes are a fast-digesting carb and are
beneficial for packing on size because they
trigger a rise in blood sugar, which prompts
a sharp rise in insulin levels to handle that
sugar. Since insulin is an anabolic hormone,
this puts your body in the ideal state for
building muscle tissue.
INGREDIENTS
900 g small red potatoes
3 garlic cloves, minced
60 g sun-dried tomatoes in oil,
drained
2 tbsp finely chopped red onion
2 tbsp olive oil
60 ml skimmmed milk
6 leaves fresh basil, finely chopped
1 tsp dried oregano
1 tsp salt
tsp pepper
DIRECTIONS
Boil potatoes in lightly salted water until
fork tender. As potatoes boil, mix all
other ingredients together, except for
half of the basil and half of the sun-dried
tomatoes. Let mixture sit while potatoes
are cooking.
Drain potatoes and cut into halves or
quarters. Pour the mixture over the
potatoes while they are still hot and stir
well to coat them. (The potatoes will
absorb the mixture better hot rather
than cooled.) Garnish with remaining
sun-dried tomatoes and basil before
serving. If needed, drizzle on more olive
oil to desired taste.
TOTALS PER SERVING (SERVES FOUR):
261 calories, 8 g protein,
43 g carbs, 7 g fat, 4 g fibre M&F
GRILLED SWEET POTATO FRIES
Besides containing more vitamins, sweet
potatoes digest much more slowly than
white potatoes, which keeps insulin
levels stable and provides a longer-lasting
energy kick.
INGREDIENTS
2 large sweet potatoes, cut
into 8-10 wedges each
1 tbsp red chilli powder
2 tsp garlic powder
tsp cinnamon
tsp ginger powder
1 tbsp salt
Olive oil cooking spray
DIRECTIONS
Preheat grill to a medium-high heat.
Combine chilli powder, garlic, cinnamon,
ginger and salt, and set aside. Start by
boiling the potato wedges in salt water
until tender (about 5 minutes). Drain
potatoes and pat off as much water as
possible.
Without letting wedges cool
too much, spray with olive oil and
sprinkle with prepared seasoning. Place
wedges on grill rack but not directly over
flame. Barbecue each side for about 6
minutes or until golden brown. If desired,
sprinkle with more seasoning.

TOTALS PER SERVING
(SERVES FOUR): 84 calories,
2 g protein, 19 g carbs, 0 g fat, 3 g fibre
ON THE SIDE
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PROFILE
STILL
WORLD-
CLASS
YOU HAVE NOT SEEN THE LAST OF DWAIN CHAMBERS
ALTHOUGH IF YOU ARE RACING AGAINST HIM,
YOURE MORE THAN LIKELY TO SEE THE
BACK OF HIM BECAUSE CHAMBERS IS ONE
OF THE FASTEST SPRINTERS IN THE WORLD TODAY.
BY RICHARD ALLEN GREENE
PHOTOGRAPHS BY TAUSEEF ASRI
MUSCLE&FITNESS
115
F


ew men have ever run as fast
as Londoner Dwain Chambers,
who has repeatedly broken
the 10-second barrier in the 100 metres
and has more medals than he could
hang around his neck at one time.
Under normal circumstances, such a
sprinter would be all but guaranteed a
chance to be an Olympic hero in front of
the home crowd next summer, even
though hell be relatively old at 34 by the
time the Games come to London in 2012.
But Chambers tested positive for
banned substances in 2003, and British
sporting authorities slapped a lifetime
Olympics ban on him. Many argue that
the ban is too harsh. Chambers was
stripped of some medals and barred
from all competition for two years,
but that was nearly a decade ago.
Since then hes admitted frankly
what he did wrong, including handing
over to sporting authorities details of
the substances he took. In fact, some of
Chambers supporters say hes being
punished for being too honest about
drug use in sports as much as for
violating doping rules himself. Others
point out that British Olympics
Association standards are much tougher
than those in other countriesafter all,
its not the international Olympics
movement that has banned Chambers
but his own country.
As the debate over the fairness of his
ban continues to swirl around him, the
sprinter himself is philosophical. Theres
a lot of things I could have done better. I
feel really bad about it. Not only did it ruin
my life, it ruined the sport, he says of his
drugs use when he was in his early 20s.
But he hopes others can learn lessons
from his mistakes. What I did highlights
the pitfalls that are there. I want to try
and guide others in the right way because
of that, he says. He has spoken out
against drugs, hes done charity work,
and he is setting up an academy, Cham-
bers of Sport, to train young athletes.
And he has moved on; hes competing
where he can, pushing up against the
fastest times hes ever run. I want to get
back to loving the sport and give back
what it gives to me, he says. I really
116
MUSCLE&FITNESS
improve as an athlete at an age when
many have hung up their spikes.
Whats changed for me is my approach
to life. When I was young, I just did
things because I wanted to, without any
reason, he admits. I was big-headed.
I was always a hard worker, but I didnt
have a good support team around me.
Things are different now. Ive learned
I cant afford to throw my life away. Ive
become a father to two sons, we have a
third on the way. I have to keep my
family happy, make a decision as a team.
Chambers may look back on his youth
and see things he could have done better,
but he had extraordinary results even
then. He set a world record as a junior in
the 100 m with a time of 10.06. Then he
became the second British man ever to
run the 100 m in under 10 seconds (after
the legendary Linford Christie), coming in
one one-hundredth of a second below the
magic mark at the age of 21 in Nuremberg,
Germany, in 1999. He shaved another
two-hundredths of a second off his time
at the 1999 World Championships in
Seville, Spain, setting a personal best of
9.97 seconds. And yet that incredible time
was only good enough for a bronze medal.
Chambers came of age as a sprinter in
the days when the sport was dominated
by the American Maurice Greene, who
took gold at the Worlds in an amazing
9.80 seconds.
Many athletes would say it was bad
luck to have to face a legend like Greene
on the track, but Chambers sees things
differently. That can only be good
luck, he says of his rivalry with Greene
and fellow British sprinter Jason
Gardener, who was also breaking
the ten-second barrier at the time.
Myself and Jason were the next
in line after Linford to y the ag for
Britain, Chambers remembers with
pride. To have someone like Maurice so
dominant put us on our toes. That kept
us hungry. We trained harder to try to
beat this guy. That pulled us to PBs,
he says of his personal bests.
These days there is another sprinter no
one can matchJamaicas Usain Bolt
and Chambers says that as brilliant a
runner as Maurice Greene was, Bolt is not
only in another category, he is in another
world. Whatever you say about Maurice,
appreciate the support people have
given me.
That support includes a loving family
and an agent, Siza Agha who, he says,
has been a great inuence.
As a result, Chambers continues to
MUSCLE&FITNESS
117
he was born on Earth. Usain is someone
that was born on Pluto. No one can get
that except for him, Chambers laughs. I
was blessed with the opportunity to train
with him in 2006 and I knew it was only a
matter of time before he did something
fantastic. I look forward to having the
opportunity to race him some day.
Bolt is one of many athletes Chambers
admires, he says, citing several who are
from completely different sports than
his own: tennis players Roger Federer,
Rafael Nadal and Andy Murray, Formula
1 drivers Michael Schumacher and
Lewis Hamilton, and British diver Tom
Daley, who Chambers calls a great
athlete to watch.
Chambers interest in a wide array of
sports may help explain why he dabbled
in several others in the wake of his
doping ban. He tried American football
and rugby and found both very chal-
lenging even though he came to them
as a world-class athlete in another
discipline. You cant go into either of
those sports half-heartedly, he says.
You have to be born and raised doing
those sports.
Given that Chambers was born and
raised in London, you might expect that
rugby would come easier to him than
the American sport, but in fact the
opposite was true. With regard to
American football, its more speed-
based which ts into what I do on the
eld with athletics, he says.
But he didnt much care for getting
tackled. The amount of physical battery
you have to put yourself though was hard
on me, even though you have as much
protection as your body could want.
American football proved hard work
in more ways that one, he adds. Having
a playbook that was three inches thick
to learn, running against someone whos
gonna hit you or touch you, that is very
demanding on you mentally, he says.
Rugby was all stamina, which doesnt
t into my pedigree, he concedes. My
weights went up. I was burning a hell of
a lot more calories than I would as a
sprinter. The demands on my body were
that much greater. It took me that much
longer to recover.
In the end, he thought, This is not for
me, although he says he had a great
time doing it.
Deep down, Chambers knew other
sports just werent right for him. I was
in a bad place, he says of those days
when he bounced from one sport to
another while pursuing a legal ght
DIET
Six eggs, scrambled, with peppers,
onions, frozen spinach, cheddar
cheese and tomatoes; half a mango.
Breakfast is a great time for me!
BREAKFAST
Amino matrix, to help prevent
breakdown of the muscles.
MID-MORNING
Stuarts supershakea blend
of 1.5 to 2 scoops of protein,
vegetables and three forms of
fruit, plus flaxseed.
DURING TRAINING
2 pieces of chicken, sweet potatoes
or mashed potatoes, and steamed
vegetables like broccolimore
vegetables than protein in this meal.
AFTER TRAINING
Another supershake.
MID-AFTERNOON
Nuts, such as cashews or almonds.
Chambers also makes sure to consume
lots of water throughout the day.
EVENING SNACK
Half to a quarter of what Dwain
had in his main meal.
SUPPER
118
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engineis a recipe for disaster. I do
more eating than training, he says with
a laugh. It keeps my energy levels high
and my protein high, and I can come
back and train with the same intensity
the next day as I did the day before.
Its also an important part of building
strength and speed without bulking
upwhich would slow him down.
With the amount of food I consume
I maintain my strength a lot more, he
says. Im continually eating, maintain-
ing good muscle. If the muscle is healthy
it will maintain its integrity.
Chambers training now focuses on
ne-tuning his performance. Im
paying attention to whats going wrong
in my running, he says as he describes
his favourite exercises.
One area where he wants to improve
is his posture. Before I wasnt really
running vertically like Usain and Asafa
Powell, he explains. I used to get out
of the blocks and almost dig into the
ground.
The hang snatch is one exercise
Chambers is using to correct his posture.
I put 60 kg on an Olympic bar or a bench
press bar, take a wide-arm gripoutside
shoulder widthbring the weight below
my knees, then snatch it over my head
as quickly as possible, he says.
Because hes working on explosive
power, he doesnt do a lot of reps. Four
or ve sets of two reps each give him
the fast twitch and explosiveness hes
looking for.
The hips are key to posture, so
Chambers pays particular attention to
training them. In the hip push, he rests
his head and shoulders on a bench, his
body at right angles to the bench. He
loads 60 kg of plates onto a 20 kg bench
press bar and rests it across his hips.
Then he puts one foot on a platform with
his leg bent. I use my hips to bring the
weight up and hold it for a second and
then I lower it back down, he explains.
Its better to use only one leg at a time
when doing hip presses in order to
isolate them. Youre always stronger on
one side, he points out.
The exercise strengthens the legs and
core as well as the hips, he says, all of
which improves form when running. Of
course, for any sprinter, explosive
against his lifetime Olympics ban, which
he lost. I was looking for another place,
but my heart was always in athletics. My
mind was made up. I was going to stick
to the easy lifethats running!
Chambers rededicated himself to
athletics, focusing on the 60 m and the
100 m and proving he could still
compete at the highest levels of the
sport. He broke the 10-second barrier
again in 2010, and has been among the
fastest sprinters in the world this year.
Ive been pretty fortunate, my body has
held up really well, he says.
He attributes that partly to being
more intelligent about his diet than he
used to be. When youre young you
think you can have it all. I thought I
could eat everything I wanted, he says.
Now he knows thats not true,
especially for athletes at his level.
Were pushing our bodies to the limit.
Not looking after your bodyyour
power is critical. Chambers likes a
variation of the single arm snatch to
build the quickness that sends him out
of the blocks. I balance on my left leg,
holding a dumbbell in my right arm,
then do an explosive movement
upwards, he says.
Sometimes he performs the exercise
using two legs and heavier weights, doing
8 to 10 sets of two reps each. But, as with
the hip push, its important to isolate
each leg when training. Im working on
getting both legs working independently,
to be as strong as they can be without
building any muscle, he says.
A core exercise he calls the pedestal
helps him work lots of different body
parts. Starting almost in a plank position,
I do leg lifts sideways to get the muscles
working through 360 degrees, working
the IT bands. Or I get my arm out so Im
almost in a star, working the body in
whatever way it can be developed.
Chambers doesnt do as much weight
lifting as he used to because hes
focusing on explosive power, but good
training in the weights room does help
prevent injury, he says. I do bench
presses on occasion, hip exercises, core
stability stuff so you dont expose any
muscles to getting hurt. A lot of athletes
do rehabwe do prehab so we dont get
exposed to injury in the rst place. With
basic core exercises like press-ups and
pull-ups and upper-body stuff, I spend a
lot of time getting to work with my own
bodyweight. I am throwing my own
body around more than free weights in
the gym. I cant say it works for
everybody else but it works for me.
Chambers estimates that he has ve
or six more years to compete, with quite
a few competitions on the horizon. We
all want to go out there and display our
talents, he says. The Jamaicans, the
Americans.... theres so many of them.
Im really looking forward to represent-
ing our country and putting us on the
map. Im showing good form. I can only
hope I can continue to get better. M&F
SNAPSHOT
NAME
Dwain Chambers
BIRTHPLACE
Islington, London
CURRENT RESIDENCE
Winchmore Hill, London
HEIGHT
5 11
WEIGHT
195 pounds
CAREER HIGHLIGHTS
Hasnt been achieved yet!
But to date, the Indoor Titles in
Turin 2009 (when he set a 60 m
personal best of 6.42 seconds).
SPONSORS
None
AMBITION
To see how far I can run in under
10 seconds and see how close
I can get to Usain Bolt and Asafa
Powelland Im looking forward
to getting married at the end of
the year!
TRAINING ADVICE
Make up your mind on what
you want to actually do, put all
your time and energy into it,
remain focused, take advice
something I didnt do much as
a youngsterand be patient.
Thats something you start to
learn when youre older. If you
can be smart sooner, you can
do a lot.
WEBSITE
www.dwainchambers.com
MUSCLE&FITNESS
121
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124
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MUSCLE&FITNESS
125
RICHARD CHESSOR
LEAD NUTRITIONIST WITH SCOTTISH RUGBY
M&F: How long have you been employed
by Scottish Rugby and what changes
have you seen in terms of the average
shape, strength and speed of players?
RICHARD CHESSOR: Nearly three years
now and in that time I have seen noticeable
changes in strength and speed but
particularly in body mass and composition.
In the past three years our squads have
decreased weight by an average of 1.5 kg
but we are approximately 2 kg to 3.5 kg
leaner so we have seen a considerable shift
towards leaner players with increased
muscle mass. This reects the style of
rugby that we want to play and the greater
emphasis on strength and conditioning
within professional rugby.

M&F: How have you altered the players
diets and nutritional intake to cope with
the heavy workload in the run-up to the
World Cup?
RC: The current workload demands a
signicant increase in the players regular
calorie intake to fuel training as well as
support the training adaptation. The
majority of our players will consume
4,000 to 5,500 calories per day but some
Richard Chessor
Time for a nutrition break
Ryan Grant with
Neill Potts
will be on a lower or higher amount
depending on their primary goals.
Generally we increase all of our macro-
nutrients but with a proportionally greater
increase in protein. Carbohydrate intake
increases primarily around training
sessions. Fat intake will come as a
con sequence of the total calorie intake
but with a strong emphasis on dietary
sources of omega-3 fatty acids.

M&F: Can you give us an example of the
daily diet for a Scottish forward?
RC: Here is a daily food plan for a 105 kg
forward:
11:00 AM MEAL
TUNA SALAD, 1 CHICKEN BREASTS,
SWEET POTATO WEDGES, STEAMED
GREENS, FRUIT
CHO 83, PRO 54, FAT 18, KCAL 710
1:00 PM MEAL
SMALL CHICKEN SALAD ROLL
AND FRUIT
CHO 32, PRO 20, FAT 6, KCAL 262
2:30 PM PITCH TRAINING
80 MINUTES OF PITCH-BASED
RUGBY TRAINING
(WATER OR SPORTS DRINK DURING)
CHO 30, PRO 0, FAT 0, KCAL 120
15:00 PM SUPPLEMENTATION
OPTIMUM NUTRITION 2:1:1 RECOVERY
AND WHEY CRISP BAR
CHO 58, PRO 34, FAT 5, KCAL 413
15:30 PM MEAL
2 BEEF FAJITAS, BROWN RICE,
GREEN SALAD
CHO 64, PRO 35, FAT 10, KCAL 486
17:00 PM MEAL
2 SALMON FILLETS,
STEAMED GREENS,
CORN ON THE COB,
GREEN LEAF SALAD
CHO 20, PRO 58, FAT
27, KCAL 555
9:30 PM PRE-BED
SNACK
OPTIMUM NUTRITION CASEIN,
OATCAKES AND COTTAGE CHEESE
CHO 32, PRO 35, FAT 7, KCAL 331
TOTALS: CHO 436, PRO 344, FAT 104,
KCAL 4056
M&F: You are constantly mixing and
handing out drinks to the players. What
are you giving them?
RC: I prepare post-session recovery
drinks based on the demands of the
training session and the players primary
and secondary requirements but also
in relation to the accumulative load
throughout the week as well as any
upcoming training sessions/feeding
opportunities. We use Optimum Nutri-
tion products and around training we
focus on After Max, Gold Standard 100%
Whey, 2:1:1 Recovery, Wholly Oats and
Whey Crisp Bars. Most of our supplemen-
tation occurs following the session
because every session will be preceded by
a feeding opportunity, such as breakfast,
lunch or a snack, therefore minimising
the need to use products prior to the
session. Our supplementation strategies
mainly fall into two categories: support
and ergogenics. The support strategy
includes the likes of protein and carb
shakes post-training and exists to ensure
the player consumes a high quality and
relevant nutrient source as soon as
possible after the session. They also
provide a calorie contribution towards the
total dietary intake. We emphasise regular
feeding and if all of this came solely from
food sources it would be difcult to
manage the consumption of such a high
volume of food throughout the day. Our
ergogenic supplements, such as creatine,
are based purely on individual require-
ments and planned into daily schedules.

M&F: How will the players dietary and
supplement needs change in New Zealand?
RC: We will focus our eating and supple-
mentation on supporting match-day
performance as opposed to the current
strategies, which are focused on maxi-
mising training adaptation. Some of the
changes may be subtle but total calorie
intake will need to be tightly balanced
because we have a decreased training
load during the World Cup yet we must
consume sufcient calories to fuel each
training session and maintain muscle
mass whilst keeping bodyfat low.
7:30 AM BREAKFAST
2 WHOLE EGGS, 2 EGG WHITES, 2
SLICES GRANARY BREAD, TOMATOES,
MUSHROOMS, OAT PROTEIN PANCAKE,
PERFORMAXX MULTIVITAMIN
CHO 87, PRO 63, FAT 27, KCAL 843
9:00 AM WEIGHT TRAINING
4 TO 5 CORE LIFTS AND 2 TO 3
SUPPORTING EXERCISES
(WATER OR BCAAS DURING)
10:15 AM SUPPLEMENTATION
OPTIMUM NUTRITION AFTER
MAX AND WHEY
CHO 30, PRO 45, FAT 4, KCAL 336
Rory Lamont
MUSCLE&FITNESS
127
M&F: What key foods and supplements
would you recommend for up-and-
coming rugby players to improve
their energy levels pre- and post-
match?
RC: I would recommend taking a
high quality whey protein like Optimum
Nutrition 100% Gold Standard Whey
post-training and match and at times
when protein intake may need to be high,
such as breakfast. This doesnt provide a
source of carbohydrate, unlike After Max
or 2:1:1 Recovery, but nding a suitable
food source of carbohydrate is relatively
easy. With regards to key foods there are
a number of items I always ask players to
keep stocked at home:

CEREALS/GRAINS: OATS,
OATCAKES, WHOLEWHEAT PASTA,
BROWN RICE, WHOLEWHEAT FLOUR,
TORTILLA WRAPS, SEEDED BAGELS/
BREAD

MEAT/FISH/POULTRY: GRASS- FED

BEEF, FREE-RANGE POULTRY, SALMON
FILLETS, MACKEREL AND SARDINES

DAIRY: MILK, COTTAGE CHEESE,

QUARK, FREE-RANGE EGGS, NATURAL
BIO YOGHURT

FRUIT: MOST VARIETIES BUT

PRIORITISE THOSE FRUITS WHERE
YOU EAT THE WHOLE FRUIT
INCLUDING THE SKIN

VEGETABLES: LEAFY GREENS,

CRUCIFEROUS VEG, SWEET
POTATOES, TOMATOES, GREEN
BEANS, ONIONS

BEANS/LEGUMES: CHICKPEAS,
KIDNEY BEANS, NUTS (ALMONDS,
WALNUTS, SOYA NUTS), SEEDS
(SESAME, PUMPKIN, FLAX,
SUNFLOWER)

HERBS AND SPICES ESPECIALLY

GINGER, TURMERIC, CUMIN,
CAYENNE, PAPRIKA AND GARLIC
Overall, we love lean meat and green
veggies.
NEILL POTTS
SCOTTISH RUGBYS HEAD OF STRENGTH &
CONDITIONING, SPORTS SCIENCE AND
NUTRITION
MF: How long did it take for you to
prepare each players World Cup training
programme?
NEILL POTTS: Basically its ongoing. As
a rule of thumb, you can expect to spend
around 100 hours per programme each
year by the time you research, plan, write
and amend them. With 39 players in the
squad, its effective to group players with
similar training objectives/needs. Weve
moved away from the traditional this is
a positional requirement approach to
focus on the attributes the individual
has to improve if they are going to be a
better player. The split is much more
these players need to emphasise strength
development and these ones speed,
conditioning etc, or even these ones
need more time and energy devoted
128
MUSCLE&FITNESS
to their technical skills. This way, you
can address the needs of the individual
while managing the size of the group.
M&F: What physical attributes do you think
will be key to success at the tournament?
NP: It will be slightly different for each
team. One thing we have noticed over the
last couple of seasons is that when we are
successful we play a certain way; we are
very relentless and dogged, playing a quick
game that wears teams down. This is what
we are trying to capitalise on.
M&F: How do your World Cup and Six
Nations preparations differ?
NP: Theyre very different. We have the
players for a longer period for the World
Cup so it becomes more like how an athlete
would prepare for a world championship
event. In the Six Nations we inherit players
from their clubs a week or so before we
play. So were reliant on the clubs to ensure
that players are physically prepared, and
our focus becomes more of an emphasis on
fatigue dissipation around a technical/
tactical training focus to enable players to
perform at their best.
M&F: Have you prepared the squad to
arrive fully conditioned and match-ready
from day one, or will you build up slowly
in readiness for the later key pool
matches against England and Argentina?
NP: Thats an interesting one. Every team
that I have spoken to so far has taken a
slightly different approach. A lot of it
depends on the order in which you get your
opposition. We have what people would
perceive as a progression through the
opposition in terms of their world ranking
in the qualifying stages, though we know
from previous RWC tournaments that
Romania and Georgia have the capacity to
cause what would be regarded as an upset.
While weve to be ready to compete on day
one of the tournament, weve got to
perform to a very high standard through-
out the competition if were going to be
successful. When you appreciate how
hard it is to maintain peak form over a
competition lasting six to eight weeks,
you realise how important it is to get your
training and timing right. Weve secured
a couple of preparation games against
Ireland and Italy which allows us to build
into the challenges of Romania, Georgia,
Argentina and England.
M&F: Alastair Kellock said he has been
weight lifting and running six days a
week. Are you about to unleash a
previously unseen breed of Scottish
rugby player onto the world stage?
NP: We hope so but every other country
is doing the same thing. The structure
of the training really depends on that
individual so for someone like Al,
whose strength is an area he needed to
improve, we have looked at training
splits that will facilitate the necessary
development without neglecting other
aspects of his training such as skills and
conditioning. Other players have
slightly different splits to complement
their training needs. So hopefully we,
like everybody else, will step up to a
new level, but the challenge is trying to
make more progress than the other
Neill Potts assisting
on the bench press
John Beattie
squatting
MUSCLE&FITNESS
129
teams and we wont nd that out until
the games get underway.

M&F: How will your role with the squad
change once you are in New Zealand?
NP: It goes from trying to build physical
attributes to maintaining them and
working on recovery aspects. I become
more of an assistant coach to Andy
Robinson in that we work together a lot
on the parameters for different types of
sessions and training week structures, such
as how much pitch work they should do,
when it should be done and what recovery
strategies we need to employ.
M&F: How long will it take players to
recover from this tournament?
NP: Its hard to say because it depends on
how you manage them through that
period. The key thing within rugby is our
understanding of the training process.
Rugby has a long competition window
relative to its preparation period.
Therefore, you cant take a traditional
view of having a pre-season then just
backing off and playing games because
key attributes, such as strength, detrain
and are lost very quickly. You have to
create recovery and development
opportunities within the season if you are
to keep progressingits a huge challenge.
Most players will need at least one week
off just to get over the travel if nothing
else, before re-establishing a base while
playing for their clubs.
M&F: After this tournament ends when
will you next see the players?
NP: At the end of January 2012. However,
we are fortunate in Scotland that the pro
teams, Edinburgh and Glasgow Warriors,
and the national squad have a close
relationship and are part of the same
organisation. The clubs still have their
own identity but we have an understand-
ing that this is about the player and if you
try to pull at both ends the player breaks
down. We work hard to try and ensure the
player is trained and managed in a manner
that allows them to meet the demands of
the different levels of tournaments within
their season.
INTERVIEW WITH SQUAD PLAYERS SEAN
LAMONT AND ROSS FORD
MF: What was the teams mood after
playing well but nishing fth in the Six
Nations?
SEAN LAMONT: Disappointment. I came
into the Six Nations thinking that this
could be our year. We had a good
autumn but we may have got a little bit
complacent. I think all of the tries
scored against us, or certainly a high
percentage of them, started when we
had the ball. You cannot get away with
silly little errors.
MF: What has been the main area of
concern building up for the World Cup?
SL: The error count and turnovers.
France scored against us two phases off
a turnover and that is criminal. Turning
over ball is a big deal, as ball retention is
a big thing for us. Our performance got
better as our error count went down and
that is the be-all and end-all of it.
M&F: Thanks to an agreement between
Scottish Rugby and the Scottish clubs
certain players were withdrawn two
weeks before the end of the Magners
League season to prepare for the
challenges ahead. Ross, you were one
of these playershow have you been
using the time?
ROSS FORD: Basically just freshening
up. I had had a lot of game time and I took
the advice from our medical and tness
Allan Jacobsen with Head Coach
Andy Robinson
Ross Ford squatting
teams and very much felt the benet of it.
I wasnt involved in the last ve matches
for my club side Edinburgh. I was still
training but no rugby, contact or
scrummaging. So it was purely recovery,
strength and conditioning.
M&F: Sean, you are a back and Ross, you
are a hooker. How has your training
varied?
SL: At the moment I can safely say, thank
God I am not a forward. The forwards are
getting worked really hard. I mean it is
tough in general but as an example this
time last week we were training on our
speed work, which is surprisingly tough
and we had nished. We looked over and
saw the forwards still hard at it. Quite
rightly, too! We did go over to cheer them
on and the look on their faces said it all.
RF: For me being in the tight ve the
focus has been on collision tness: rucking
machines, scrummaging, shuttles and
wrestlingall with intense bursts.
M&F: Is your training beginning to cross
over now as the backs get bigger and
stronger and the forwards more skilful
and faster?
RF: Certainly in the gym there is more
crossover but in the games you cant really
see that. When the backs get the ball they
really y. The forwards just have to be able
to repeat the heavy tasks over and over
again for a full 80 minutes.
M&F: Ross, how is your week set out?
RF: Mondays is weights in the morning
followed by some skills practice. In the
afternoon it is conditioning. Tuesdays are
skills in the morning and combat condi-
tioning in the afternoon. Wednesday is the
same as Monday. Thursday the same as
Tuesday. On a Friday we do weights in the
morning followed by conditioning games
in the afternoon.
M&F: Is combat conditioning new?
RF: We have done it before but not as
much as now. Its about being able to push
yourself to be relentless using drills
focusing on the contact elements from
the game and it mixes the training up.
M&F: How have your diets changed
in camp?
SL: We are working with a great nutrition-
ist who has given us an outline of what to
take and when. I start the day with
breakfast of an omelette or scrambled egg
made from three whole eggs and two egg
whites, some toast and probably a protein
shake and coffee. Lunch at the ground
varies from day to day but is always healthy.
So we would maybe have weights in the
morning and then a couple of hours break
to feed up and rest. We have a sleeping
room and you may even nd the forwards
that were training early this morning
snoozing there now. Some of the squad are
staying in serviced apartments and we have
all been given a massive meat pack,
consisting of steaks, pork and chicken
breasts, which I make a meal from each
night and I may have another protein shake
before bed.
RF: I usually start the day with some
toast and peanut butter and then a
protein shake when I get to the gym.
Lunch will be some sort of meat with
sweet potatoes and veg. After training
Rich, the nutritionist, sorts out
supplementation. Dinner at night is
similar.

M&F: What supplements are you
taking?
SL: I am sharing an apartment with my
brother (fellow Scottish international Rory
Lamont) and the kitchen in our apartment
is like a pharmacy! We have whey, casein,
BCAAs, glutamine, sh oils, ZMA, multi-
vitamins and thats just for me. There is
nothing that you cannot get from normal
food but when you are training it is so much
easier to pick up a shake.
Moray Low
Ryan Grant
132
MUSCLE&FITNESS
M&F: Sean, you have played club rugby in
Scotland, England and Wales. Do training
attitudes vary?
SL: It comes down to the trainer in
charge. Fads come in and out with
tness. The one that seems popular at
the moment is the yoyo test, which is
like the bleep test. You run then get a
10-second recovery. You can train as
much as you like but when the game
comes around you still end up blowing
out. There is no tness like game tness.
M&F: How do you prepare mentally?
SL: Every player is different. I try to stay
relaxed. All the motivation I need is
challenging for a World Cup spot. If that
is not enough to get up for it then you
shouldnt be there.
RF: I have a lot to do with the sports
psychologist. He helps me to focus on
the next job so that I dont focus too
much on the past during a game or when
training; I focus on what I am in control
of and what is happening next.
M&F: What has Andy Robinson
brought to the Scotland set-up?
RF: He has a great work ethic. He is up
early and stays up late just to watch
videos of games to pick out every single
shred of information. So you are always
being challenged. He demands more.
SL: Robbo has certainly helped me a lot.
He is good at knowing how to get the
best out of each player. Some guys need
an arm around them; some need a public
hanging. I was dropped from the team at
the start of the Six Nations and that was
the massive kick up the backside that I
needed.
MF: What is your target in the World Cup?
RF: We went to Argentina last summer
and won two tests there. At Twicken-
ham we were well beaten in the end but
for most of the game we were really
close to winning. If we can just tidy
up some areas I believe that both the
Argentina and England games are very
winnable as well as the Georgia and
Sean Lamont
Romania games. I am very condent in
Scotlands ability to win every single
game in Pool B.
MF: What will be key to World Cup
success?
SL: You need to match every team
physically but you cant have that in
place of basic skills. For us ball retention
and low error count will be a big factor.
For Scotland to be on top we need to
reduce the errors and keep the pressure
on our opponents. We know we can do
it; it is now just a matter of doing it. M&F
Chris Cusiter on the exercise bike
134
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THERES NO SUBSTITUTE
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M&F ELITE FEATURE
NUTRITIONAL
MINDSET
MATT LOVELL HAS THE TASK OF ENSURING THAT
THE ENGLAND SQUAD HAS THE RIGHT FOOD AND
SUPPLEMENTS AT ITS DISPOSAL DURING THE
RUGBY UNION WORLD CUP IN NEW ZEALAND.
BY J OHN PLUMMER
PHOTOGRAPHS COURTESY OF
MATT LOVELL AND TAUSEEF ASRI
136
MUSCLE&FITNESS
T
his doesnt sound like a particu-
larly difcult task until you
consider the logistics of ensuring
that 30 big blokes have the right meals at
the right times every day while moving
from hotel to hotel in a foreign country
for a period of several weeks.
Everything has to be planned well in
advance so that players who are hungry
for success are not left plain hungry
immediately after a hard training
session or match.
Its a big challenge, says Matt, 40,
who has been the England teams sports
nutritionist since 2002. Its easy to get
the food right when you are at base
camp back home but when you are at
the mercy of hotel kitchen staff its a lot
more difcult.
While Matt doesnt want to keep the
likes of Lewis Moody and manager
Martin Johnson waiting for their meals,
there is one group of people above all
others that he wants to remain friends
with until Englands campaign is over
the hotel chefs who are preparing the
squads food.
We have to contact the hotels months
in advance to go through the menus and
try to build up good relationships with
the people who work there, says Matt.
You dont want to get on the wrong side
of a chef!
Fortunately it is a task with which he
is familiar. He worked with the England
squad at the last two World Cupsin
Australia in 2003, when they won, and
in France in 2007, when they unexpect-
edly reached the nal.
This year England were due to play
their rst match against Argentina in
Dunedin on September 10th. After that
they have two more group games in the
same city against Georgia and Romania
in the following fortnight before ying
to Auckland for their nal group match
against Scotland on October 1st. If they
progress they will stay in Auckland as
long as they remain in the tournament,
which ends on October 23rd so they
could be on the road for almost two
monthsthat is a lot of meals to arrange
for one person, let alone 30.
The value of men like Matt has
increased in recent years as the impor-
tance of nutrition has become more
appreciated within rugby. It is where you
can make the most difference in terms of
tness and body composition, he says.
Matt initially got involved with the
national team partly by chance. In his
nal year studying nutrition, his tutor
was working in a Harley Street clinic in
London that had just started working
with a few members of the England side.
Matt got a job at the clinic when he
graduated so he immediately gained
experience of working with international
players. When the clinic closed two years
later he was recruited on a full-time basis
by the Rugby Football Union.
These days he doesnt just help rugby
playershe works with individual
sportsmen and women from a wide
range of sports, including boxing and
triathlon, as well as with various clubs,
including Leicester Tigers and London
Irish rugby union teams and Tottenham
Hotspur FC.
Matt is also keen to spread the word
about healthy eating to the general
public. His message is that it isnt
difcult to prepare simple, nutritious
meals and he has recently written a
Matt Lovell in conversation with John Plummer
138
MUSCLE&FITNESS
NAME: Matt Lovell
DATE OF BIRTH: 17th April, 1971
PLACE OF BIRTH: Norwich
LIVES: London
HEIGHT: 178 cm/5' 10"
WEIGHT: 85 kg/187 lbs
STATUS: England rugby union
team nutritionist
AMBITION: To help as many people
as I can to achieve their health
and wellness goals.
DIETARY ADVICE: Plan ahead
SNAPSHOT
MUSCLE&FITNESS
139
book called Palm-Sized Plan, which
contains more than 80 recipes that
prove his point. He also took his
message directly to the public at this
years BodyPower Expo at the NEC in
Birmingham where he gave demon-
strations of recipes in the healthy eating
kitchen area.
If you want to try a few of Matts dishes
search for a video of him on YouTube
explaining how to make healthy
breakfasts such as spinach omelette and
protein pancakes. He also describes how
the classic English breakfast of bacon and
eggs does not have to be bad for you if you
grill the best quality organic bacon and
use free-range eggs and spelt bread.
But Matts attempts to educate lay
people will take a back seat for the next
few weeks while England aim to
progress in the tournament. This is the
seventh time the Rugby Union World
Cup has been staged and the game has
changed a lot since the inaugural event
in 1987. Back then rugby was an amateur
sport in England and stories abound of
players getting drunk the night before
matches and drinking after-shave
during the celebrations afterwards.
The amateur era ended in the
mid-1990s so all but a few remaining
dinosaurs in the game have known
nothing but professionalism. Conse-
quently their mindsets are more open to
new ideas about training and nutrition.
Most players are really good about
what they eat now, says Matt. There is
a little bit of the old culture left but they
are aware of what is a bad choice.
The players certainly cant complain
that they dont have enough support and
information when it comes to making
decisions about tness and nutrition.
England have all manner of specialists
in these areas who have been working
with the players since their summer
training camp and now with the team
in New Zealand.
The summer camp included 45
players before Johnson whittled the
squad down to 30 so there were even
more mouths to feed. Matt held weekly
one-on-one nutrition consultations with
each player and tested their bodyfat
levels on a weekly basis. The results
were posted on a wall and monitored.
I want the squad to average 12 per cent
bodyfat or less, says Matt. Forwards
tend to be above 12 per cent; the backs
tend to be below 10 per cent.
Obviously its great if players begin
camp in this range but its not a disaster if
they dont. You can make a lot of changes
to body composition in a week in that kind
of controlled environment, says Matt,
who was aided in his duties in camp by
Paul Stridgeon, a former Commonwealth
Games wrestler. The players can train up
to three times a day; they have pre- and
ENGLANDS
TRAINING CAMP MEALS
BREAKFAST buffet-style choice of
cereals with low wheat content (such
as muesli), cooked meats, vegetarian
omelettes, eggs, beans, porridge and
fresh juices
LUNCH choice of two meats, two
vegetable dishes, wide selection of
salads, fruit-based desserts and fresh
juices
AFTERNOON SNACK e.g. chicken
drumsticks
DINNER same as lunch
The players also have pre- and
post-training supplements in the
morning and afternoon and the
option of a shake before bed.
140
MUSCLE&FITNESS
post-workout nutrition and all their meals
are top notch. They have even got
products to aid sleep. With this level of
support its not uncommon for someones
bodyfat level to drop by one percentage
point in a week, particularly in the early
weeks of camp.
Its not surprising to discover that
Matt, who holds a degree in political
philosophy, is a big advocate of supple-
ments and ensures the players get
bespoke products. Checking the
contents and making sure they dont
include any banned substances is
another important task.
The players have a general wellness
supplement in the morning containing
things like multivitamins and sh oils,
he says. They also take bespoke amino
acid drinks pre-training and post-train-
ing, as well as their sleep-aid products.
It sounds like a pretty Spartan
existence and in many ways it is. The
purpose of the summer camp was to
give the team the best chance of winning
the World Cup and the players knew
they couldnt hope to beat the likes
of New Zealand and South Africa if
they werent in peak shape. They are
allowed a few beers after matches but
there shouldnt be any bingeing until
the tournament is over.
The England players know all the other
teams are equally rigorous in their
approach these days so they cant take
liberties. Even the island teams are taking
it more seriously now, says Matt. They
used to have zero nutritional expertise.
Which England player takes nutrition
most seriously? Jonny Wilkinson would
be an obvious example of someone who
is very professional in his approach,
says Matt, who also nominates Lewis
Moody, Joe Worsley and Nick Easter.
Curiously all four players are aged over
30perhaps the older guys understand
the signicance of looking after their
bodies to extend their careers. Some of
them will no doubt be bowing out from
the international game when the
tournament ends. Until that happens,
they know that guys like Matt can add
that extra one or two per cent to their
performances that can make the differ-
ence between winning and losing. M&F
MATTS MESSAGE IS THAT IT ISNT DIFFICULT
TO PREPARE SIMPLE, NUTRITIOUS MEALS
AND HE HAS RECENTLY WRITTEN A BOOK
CALLED PALM-SIZED PLAN, WHICH
CONTAINS MORE THAN 80 RECIPES THAT
PROVE HIS POINT
142
MUSCLE&FITNESS

Trapezius
The top five
traps training
mistakes and
how to correct them
By Greg Merritt
TRAINING CLASS IN SESSION
144
MUSCLE&FITNESS
Traps get no respect. They
fit in with both shoulders
and back and, therefore, can
be worked (and overworked)
with either. Piggybacking
onto broader workouts,
traps seldom get the honour
of their own routines and
yet your two trapezius
muscles (left and right)
are large, dramatic and
complex, bracketing
your delts and neck
and forming a kite
on your upper back.
By contrast, your
biceps are puny and
simple, but surely
you have a biceps
routine and dote on
every curl. Dont shrug
off trapezius training. Give
it the respect it deserves by
passing our traps test.

CLASS IS IN SESSION
Photos by ROBERT REIFF, TAUSEEF ASRI,
MICHAEL DARTER and IAN SPANIER

MUSCLE&FITNESS
145
MISTAKE #1
OVERTRAINING
EXPLANATION
You may be unaware of how fre-
quently youre working this area.
Traps gets stressed during deadlifts,
rows, pulldowns and virtually every
other exercise. With shoulders, traps
assist in most laterals and presses,
and do much of the work during
upright rows. They even chip in during
chest presses and biceps curls with
your arms at your sides. And if youre
doing more athletic moves, such as
power cleans or farmers walks, your
traps are pulling overtime duty. Traps
are never the star, but always
assistingand this is why they may be
sore but not growing.
SOLUTIONS
If you do deadlifts or power cleans
as part of your back workout, do
shrugs at the end of that workout.
If you do neither deadlifts nor
power cleans for back, but upright
rows (even if done with a wide grip) as
part of your shoulder routine, include
shrugs in your shoulder workouts.
Avoid training back and shoulders
on consecutive days. Either train
them on the same day or schedule at
least 48 hours between the work-
outs.
MISTAKE #2
UNDERTRAINING
EXPLANATION
Although many bodybuilders overtrain
traps, at least as many undertrain this
area. Just because traps are always
helping, doesnt mean theyre getting
enough targeted work to grow. Too
many trainers relegate traps to the
afterthought category, tacking a few
sets of shrugs onto a workout.
Predictably, when their traps dont
distinguish themselves, it seems to
prove theyre unworthy of their own
routine.
SOLUTIONS
Focus every set of upper-traps work
into a trapezius routine.
Do a minimum of two exercises and
six sets in each trapezius routine.
If your traps are especially weak,
train them first before an unrelated
bodypart, such as hamstrings, and do
8 to 12 sets.
In your traps routine, include intensi-
fiers such as drop sets (go down the rack
of dumbbells), supersets (shrugs and
upright rows make a good combo) and
partial reps (when you cant get another
full rep of shrugs, do burns and, finally,
just hold the weight as long as possible).
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MISTAKE #3
INSUFFICIENT
EXERCISE VARIETY
EXPLANATION
Your upper traps spend most of their
time stabilising and assisting, but when
they take centre stage, they dont have
a lot of tricks to do. Primarily, they move
your clavicles up about three inches.
Thats it. So, inevitably, most people
train traps only with shrugs, and usually
with dumbbells and/or a barbell.
SOLUTIONS
Many gyms have shrugging bars or
machines, and we recommend you try
all the specialised equipment you can,
but here are four types of shrugs you
probably arent doing that you can do
in almost any commercial gym.
Behind-the-back barbell shrugs:
Stand holding a loaded barbell behind
your back. Shrug the bar up and back
slightly (to clear your glutes) and hold it
in the top position for a second. This is
also a great exercise to do in a Smith
machine, because you can stand further
in front of the bar so that you dont hit
your glutes with it.
Twin-handle cable shrugs: Stand in
the centre of a cable crossover station
and hold two D-handles attached to
pulleys in the low position. Your arms
should be at approximately a 45-degree
angle to your sides, then shrug.
45-degree cable shrugs: Hold a short
handle or rope attached to a low pulley
and stand back so that your arms are
at approximately a 45-degree angle to
your body. Shrug, bringing your clavicles
both up and back, thus working both
the upper and middle traps.
Overhead shrugs: Sit on a bench in a
Smith machine and hold the bar as if in
the top position of an overhead press.
Keeping your elbows locked, push the
bar up as far as possible.
MISTAKE #4:
FOCUSING ONLY
ON THE UPPER TRAPS
EXPLANATION
Everyone knows about shrugs for
isolating the upper trapezius, but too
ANATOMY LESSON
RIGHT TRAPEZIUS
Intermediate
(middle) trapezius
Inferior
(lower) trapezius
LEFT TRAPEZIUS
Superior
(upper) trapezius
148
MUSCLE&FITNESS
LESSONS LEARNT
Do your traps routine after
your back or shoulder routine,
and avoid working back and
shoulders on consecutive days.
Segment two to three trapezius
exercises into a traps routine,
and if your traps are a weakness,
include intensifiers.
Break out of the grind of
always doing barbell and
dumbbell shrugs.
Work your middle and lower
traps with exercises that
target these areas.
Dont rely on shrugs to grow
your neck; do targeted neck
exercises.
few bodybuilders know how to target
their middle and lower trapsthat
crucial slab of meat in the middle of
the upper back. This area will assist
on most back exercises, but as with
the upper area, you should do some
exercises that target middle and lower
traps, especially if upper-back thick-
ness is a weakness.
SOLUTIONS
Do at least one shrugging exercise
with your arms at a 45-degree angle to
your front torso, thus working both your
upper and middle traps. The aforemen-
tioned 45-degree cable shrugs do this.
Another exercise is a 45-degree bench
shrug. Lie face-down on an incline bench
set at 45 degrees. Hold two dumbbells
with your arms perpendicular to the
floor and shrug up, maximising the
contraction in your traps and rhomboids
at the top.
The Y raise is a unique way to isolate
the lower traps. Lie on a high, flat bench
and hold two dumbbells with your arms
down and perpendicular to the floor.
While keeping your elbows locked,
raise your arms up and out so that
they form a Y shape with your torso.
Raise your arms as high as possible
and hold before returning to the start-
ing position.
MISTAKE #5
CONFUSION OF
TRAPS AND NECK
EXPLANATION
Your traps are the surface muscle in
the middle of the back of your neck,
and they beef up the space between
your neck and delts, but they do little
to increase the circumference of your
neck itself. To fit into shirts with a
bigger collar size, youll need to do
isolation exercises for your neck in
addition to your traps routine.
SOLUTIONS
The best way to work your neck is
with a four-way neck machine. This
allows you to do neck extensions
forwards, backwards, and to the left
and right. Do 10 to 20 reps in each of
the four directions for two to four
cycles.
If your gym doesnt have a neck
machine, use either a neck harness
and weight, or hold a folded towel and
a weight plate to your head, and again
work your neck in all four directions.
Just after your traps routine is an
ideal time for heavy necking. M&F
150
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PROFILE
A DAY IN THE
LIFE OF AN
OLYMPIC BOXER
I NTERVI EW & PHOTOGRAPHS BY
STEVE MI TCHELL
LUKE CAMPBELL IS ONE OF OUR BRIGHTEST PROSPECTS:
THE HULL-BORN FIGHTER IS A TWO-TIME ABA CHAMPION WHO
BECAME THE FIRST ENGLISHMAN TO WIN A EUROPEAN TITLE SINCE
1961 WHEN HE WON THE BANTAMWEIGHT DIVISION IN 2008.
MUSCLE&FITNESS
153
M&F: How and why did you start
boxing?
LUKE CAMPBELL: Im not sure what it
was that made me initially want to box.
I just always wanted to do it. My grandad
boxed but I never got to see any of that so
from my point of view nobody in my
family boxed. I played rugby league as
a kid but I think I started to box because
I wanted to win trophies. I was juggling
both sports, boxing and rugby league and
my dad said to me that it would be better
B
ritish boxing has
enjoyed an upturn
in Olympic for-
tunes in recent
years. When
Audley Harrison won gold in
the super-heavyweights in
Sydney in 2000 he was the
first British winner since
Chris Finnegan in 1968. Four
years later Amir Khan took
silver in the lightweights in
Athens and in 2008, middle-
weight James DeGale won
gold in Beijing. Now with
London 2012 approaching,
people are wondering who
will be the next home-grown
fighters to write their
names into Olympic history.
Here Luke Campbell talks
about how he overcame
losing seven of his first nine
contests, how he divides his
training between his local
club in Hull and the Great
Britain national set-up and
his thoughts on whether to
turn pro after London 2012.
for me to put 100% into one sport rather
than 50% into two. He said I should pick
whichever I thought I was better at or
enjoyed more and as I preferred to box
and was better at it, that is what I chose.
M&F: How old were you when you
first stepped into the gym?
LC: I went with my brother at 13 years of
age. I started at a local club, which was a
two-minute walk from my house. I didnt
know too much about the gym itself, how
good it was or anything like that. It was
just nice and convenient to get to. Within
two months I was ready to box. Looking
back now, I realise actually I wasnt ready
to box but they chucked me straight in at
the deep end. I got beat in my rst two
ghts. I won my next two ghts and then
lost ve on the trot because I was being
overmatched and wasnt being trained
properly. I still wasnt aware of any other
boxing clubs in Hull at that time until
someone mentioned that they thought
154
MUSCLE&FITNESS
M&F: How did it feel to become the
first Englishman to win the European
bantamweight title since 1961?
LC: Unbelievable and probably impos-
sible to put into words. I felt that I could
now live the rest of my life knowing that
I had achieved something.
M&F: You spent 2009 recovering
from tendon surgery to your hand.
What were you doing in that time?
LC: Getting frustrated. Watching other
people come in and win and try to take
over my place and knowing that there
wasnt anything that I could do about it. It
was a horrible time in my life really. But
even though I was quite down in the
dumps I kept t and trained twice a day.
M&F: Did you have any doubts about
returning to the sport?
LC: I wont lie: I denitely had doubts.
Mike sat me down in the changing room
here at St Pauls and we had a good talk.
He basically got me back on track and
convinced me that everything would be
OK in the long run. We also have a new
set-up in Shefeld. Everyone is happy
and it is brilliant to be part of.
M&F: So are you hungrier than ever?
LC: For sure. I am loving the sport more
than ever. I feel more comfortable inside
I should go to St Pauls, which is the best
boxing club around. So I started coming
here and have been here ever since. In no
time I started winning and the club
became like a second home.
M&F: Tell us about your main
achievements.
LC: I started boxing for England at the
age of 15 in the Four Nations tournament
and won gold in that. I only got selected
for the England squad thanks to my coach
Mike Bromby recommending me. Mike
saw my potential and spoke to the then
England head coach and asked him to
give me a chance. I have been on training
camps and boxing for England in the
eight years since.
MUSCLE&FITNESS
155
will involve training but some weeks that
work will be saved until the Sunday
morning.
Saturday is my day of rest. Well I say rest
but I have a young child who likes to wake
me up early in the morning, in fact it was
5.30 am this morning.
M&F: So whose training plan are you
followingthe Great Britain coaches
plan or your own?
LC: We work on things in Shefeld set
by the team of GB coaches. Each boxer is
briefed on what they should be working on.
Nothing is written down but everyone is
fully aware what needs to be done. I speak
to Mike, my coach here, throughout the
week on the telephone and when I come
back on the Friday we will work on specic
things that have come up in the week or
areas that he feels I need to improve on.
Nothing too strenuous because I have had
a hard week at Shefeld but we will keep
grooving it until it is right.
M&F: What other specialist help do
you receive from the national set-up?
LC: We have physios which, due to the
nature of our training, we need. We also
have a sports psychologist, which is great
for some of the boxers but it isnt really for
me. I will add though that when I was
going through a rough time due to my
injury he was there for me and helped.
But now I am in a different place, a happy
place and I dont want to look back. We
also have a nutritionist on board who
ensures that all the boxers on the squad
the ring and know that I am a better boxer
than even when I won the European title.
Overall I am ghting much better.
M&F: You brushed all aside in 2010
to take gold at the Four Nations
challenge. Do you think that was
a serious marker to lay down for
an Olympic spot?
LC: I was just getting back into it from my
injury lay-off and had a couple of good
quality opponents to face; one from China
and the other from Kazakhstan. I came
through and beat them both but I was still
a little bit sloppy so I thought if I wasnt
right and still won beating two strong
opponents then once I sharpened up,
there was a lot more to come.
M&F: Being part of the GB set-up
means you train at the national
academy in Sheffield under head of
coaching Rob McCracken and his
team of specialists as well as here in
Hull. How does that work? Can you
explain how your training week is set
out, from Monday onwards?
LC: Monday, I am in Shefeld at the
British academy. We start at 3.00 pm with
a meeting and a training session.
Tuesday morning starts with a run and
then on to strength and conditioning at
10.30 am, maybe followed by technical
shadow boxing, before coming back at
3.30 pm for our individual gym time when
we spar, train on the bags and pads, then
do circuits, sit-ups and stretches to nish.
Wednesday is the same routine as
Tuesday.
Thursday morning is usually a strong-
man circuit or a run. 10.30 am is in the gym
for a boxing session, bags, pads or more
sparring and then we go home after that.
Friday is spent here at St Pauls, my club
gym, with my coach Mike. Sometimes that
156
MUSCLE&FITNESS
are refuelling their bodies properly,
which allows us to stay in peak condition.
M&F: What have the coaches got you
concentrating on in the build-up to
the Olympics?
LC: Basically we will work on everything.
Nothing needs changing just because the
Olympics are coming.
M&F: You train and spar alongside
some possible future rivals so what
is the atmosphere like in camp?
LC: It is a good atmosphere. Everyone is
used to it now. We all train with and spar
against each other all of the time and it is
just work. Some of us have boxed each
other before and it was a bit of an
awkward week when we were all in camp
together when we knew we had to box
each other at the end of it so the camp
was really quiet. I have competitively
boxed two of my team mates on the GB
squad. I boxed Andrew Selby twice and
beat him both times and I also boxed Iain
Weaver and beat him also.
M&F: You changed weight categories
from bantamweight (54 kg) to
featherweight (57 kg). How hard is
it to make the weight and does your
weight fluctuate much between
competitions?
LC: Yes it does. Obviously my weight does
increase but I always make weight and
feel good, fresh and strong. It is not easy
but I am happy with how it works.
M&F: Describe a daily diet plan.
LC: I normally start the day with porridge
for breakfast, maybe with blueberries.
Lunch usually consists of chicken with
noodles and vegetables. It variesI might
replace the chicken with beef. At teatime
158
MUSCLE&FITNESS
I maybe have the same or chilli con carne
with rice. Snacks consist of fruit or a yogurt.
Before bed I have a cup of green tea.
M&F: What supplements do you
take?
LC: At the moment I have Lucozade
recovery drinks after my main training
session, not after every session. I take
vitamin C and zinc tablets and a multi-
vitamin but I only really take them when
I have tournaments coming up. I believe
that if you take them every day your
body gets used to them and they are
not as effective when you require them.
So I start to take them two to three weeks
from a competition.
M&F: What competitions do you have
before the Olympics?
LC: I have already boxed in four com-
petitions this year. I won three of them,
getting the best boxer award in each
but the last one, which was the Home
Nations. I was ghting for a medal and
thought I had won pretty easily and so did
everyone else. It would have been 23 wins
and 0 international losses if it wasnt for
that scoring.
SNAPSHOT
FULL NAME
Luke Campbell
DATE OF BIRTH
27th September, 1987
PLACE OF BIRTH
Hull
WEIGHT
54 kg (119 pounds)
SPORT
Boxing
CLASS
Bantam/Featherweight
CLUB
St Pauls Amateur Boxing Club
CAREER HIGHLIGHTS
Taking the gold medal at the
European Championships,
Liverpool 2008
MAJOR INTERNATIONAL
ACHIEVEMENT
Winning the 2008 European
Senior Championships
MUSCLE&FITNESS
159
on and ght at the 2016 Games. Nothing
is set. My dream has always been to get to
the Olympicsif I get there, brilliant, if I
win a medal, even better.
M&F: How are you funded and do you
have sponsors?
LC: Funding is dependent on how well
you do in tournaments and because of
my result in the last tournament we just
discussed, my funding allowance was
not increased.
We get paid from lottery funding. I
have a couple of local sponsors that help
me outa friend Alex Hall, of Halltech,
who absolutely loves boxing, and
Stratstone BMW from Hull have given
me the use of a car to get to and from
training which I am delighted about.
M&F: How do you relax?
LC: I like to chill out with my friends, go
out for a meal with my partner and enjoy
family life. I dont drink; I dont gamble;
boxing is my life and you have to be
dedicated if you want to succeed. You
play football; you play basketball; you
dont play boxing.
M&F: How do you see the GB boxing
team doing in London 2012 and who
should we be looking out for?
M&F: Fighting in the Olympics must
be a dream but do you look forward to
turning pro and reaping the financial
rewards?
LC: Yes but at this moment in time
everything is focused on the Olympics.
I have represented Great Britain for the
past eight years and hope to have another
two. It is all I dream about and who
knows, I am young enough to possibly go
LC: It is really hard to pick out individuals
as we have some great ghters in the
team. The set-up is good, we are all
working together well and we are all
proven ghters at international level. M&F
160
MUSCLE&FITNESS
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M&F ELITE TRAINING
MIND & BODY
TRAINING
IF YOURE A REGULAR READER OF MUSCLE AND FITNESS, OVER THE
LAST SEVERAL ISSUES YOU WILL HAVE ALREADY READ ABOUT MOST OF
THE MEMBERS OF BRITAINS MOST POWERFUL FAMILY, THE CLEGGS.
BY JOHN PLUMMER
PHOTOGRAPHS BY TAUSEEF ASRI
& COURTESY OF STEVEN CLEGG
162
MUSCLE&FITNESS
Steven Clegg, a former Manchester United
youth and reserve team player who is now
developing a scientific approach to training
that develops both mind and body.
MUSCLE&FITNESS
163
M&F: What was it like being brought
up in such an athletic and success-
ful family?
STEVEN CLEGG: From as far back as
I can remember my dad has owned the
gym. He bought it 27 years ago now and
W

e first introduced
you (in last years
November M&F)
to Michael Clegg, the former
Manchester United defender
who is currently the strength
and conditioning coach for
Sunderland FC; we then gave an
overview of the entire Clegg clan
at the familys Olympic Sports
Gym in Ashton-under-Lyne in
Greater Manchester and followed
this with an in-depth interview
with the father of the family and
patriarch of power, Michael Clegg
senior, who was the strength
and conditioning coach for
Manchester Uniteds first
team for a decade.
We then wrote about the
impressive strength feats of strong-
man and former international
weightlifter Mark Clegg and last
month profiled Shaun Clegg, a
teenage weightlifting prodigy
with a chance of qualifying for
next years Olympic Games.
To complete our series of articles
on this remarkable family we met
Steven Clegg, a former Manchester
United youth and reserve team
player who is now developing a
scientific approach to training that
develops both mind and body.
Steven thinks training the mind will
be the next big thing and he and
his dad are leading the way by
creating a sports performance
innovation lab in the family gym.
Here Steven talks about his time at
Manchester United as player and
coach and his ideas on training the
mind and body.
my rst memories are of me being here
at the age of ve or six. Dad used to make
us run to it with him from our house,
which is about two miles away. At rst
we couldnt make it all the way; we used
to run part of the way and then walk the
rest. I was about eight years old when
I could nally run the full two miles.
He used to get us to train and I started
Olympic lifting at the age of nine. He
taught me how to lift weights properly.
M&F: How did your weightlifting
develop?
SC: I competed in my rst competition
when I was 12. It was a North-West
competition then I progressed to
under-14 and under-15 level and won
two British Olympic lifting titles.
From then I took my strength and
power into different sports.
M&F: Which sports did weightlifting
prepare you for?
SC: I joined Sale Harriers athletics club
and did javelin and shot put. I competed
at the English Schools Championship
and came 4th. Im not the biggest but I
did OK compared to some of the bigger
competitors. At school I won sportsman
of the year twice, which is rare. Ive
always been into training and tness.
Being at the gym has always been part
of my life.
Steven Clegg instructs a trainee
at the Olympic Sports Gym
164
MUSCLE&FITNESS
I loved having the chance of playing
for United and I had the great honour of
opening the Carrington training ground
with Ryan Giggs. The thought of having
my name forever engraved into the club
is special but now Im doing what I love:
making athletes as strong and as fast as
possible so they can have a chance of
making it all the way. I dont regret
leaving United because football isnt my
number one love. Health and tness is.
From Manchester United I went to the
USA and played a season over there then
came back to England and played
M&F: Tell us about your Manchester
United years.
SC: At a young age I was strong and
powerful and had excellent tness.
I enjoyed training but I wasnt the best
footballer in the world. I played in
Manchester Uniteds youth team
and reserves and while I was there
I excelled in the tness training and
weights because thats what I was
reallyan athlete. When United spotted
my strength and speed my dad ended up
getting his job with the club. Rob Swire,
the head physio, came down to our gym
and watched the type of training we did
and was blown away. Cleggs, at the end
of the day, are athletes.
semi-professional football and started
to coach, which I am a lot better at.
Once I established myself as a full-time
coach I quit playing football and I got
the job as strength and conditioning
coach at Manchester United as well as
doing personal training and helping to
run our family gym. I worked at
Manchester United for four years,
working with Paul McGuiness and
Manchester Uniteds youth team.
M&F: What was it like working at
the legendary Manchester United
academy?
SC: I worked at Carrington for four
years, training the youth teams and the
schoolboys. Strength and conditioning
is particularly benecial for kids
because this is the time you can see
big gains and really make an impact.
Training rst team players is all about
injury prevention and keeping the
players on the pitch. While training the
youth team I also helped out training
the reserves and rst team.
Steven trains Premier League
footballer Marc Tierney
MUSCLE&FITNESS
165
Last summer I did a lot of work with
Michael Owen while his physiotherapist
was away on holiday. Ive done lots of
pad work with the rst team. Antonio
Valencia used to ask me to do some
boxing with him the day before a game
to get him red up. I had the honour of
training with Cristiano Ronaldo when
he was at the club, which was a great
experience. He was the hardest working
player Ive met. He used to be in the gym
every morning before training and
aftera true professional.
Its a great feeling when you see a
player like Danny Welbeck, who I have
worked with for four years, getting
called up for England and feeling like
youve had an impact on his career.
Danny is a great lad and professional
and is now doing really well for himself
at Sunderland where my brother is now
training him.
M&F: What training did you get the
youth players to do?
SC: This is the programme we followed
for the under-18s. With footballers you
always want to do multi-joint compound
and bodyweight exercises. Isolation
stuff is not sports-specic enough.
M&F: What are the two most
important things youve learnt
from your father?
SC: Firstly, hard work. Training and
tness is hardit takes time to achieve
what you want. Secondly, patience and
persistence.
M&F: When you compare the out-
rageous pay of players and managers
with what strength and conditioning
coaches earn, how do you feel?
SC: Were not under the same pressure.
We enjoy the one-on-one with players
and seeing them get better and develop
themselves. We enjoy what we do and
I love to be part of a team, meeting
people, and making contributions to
a winning side.
M&F: Is Ryan Giggs your familys
best advertisement in terms of how
taking care of your body can achieve
sporting longevity?
WARM-UP
10 MINUTES OF SPINNING FOR THE START
WARM UP WITH A 5 KG BAR MIMICKING THE
MOVEMENTS WE ARE GOING TO PERFORM
IN SESSION
OVERHEAD SQUAT, LOOKING AT POSTURE
AND CORRECT FUNCTIONAL MOVEMENT
PATTERNS (NEUTRAL SPINE, ETC.)
DEADLIFT/POWER CLEAN/OVERHEAD
LUNGE, ALL AROUND 10 REPS
MAIN SESSIONS
STRENGTH SESSION
DEADLIFT: 4 SETS X 5 REPS
SQUAT: 4 SETS X 5 REPS
PUSH PRESS: 4 SETS X 5 REPS
PRESS-UPS/CHINS/WEIGHTED DIPS
POWER SESSION
OLYMPIC LIFTS IN THE 4 SETS X 3 REP
RANGE CONSISTING OF:
POWER CLEANS
SPLIT JERKS
POWER JERKS
KEISER HYDRAULIC WORK TO IMPROVE
SPEED AND POWER OUTPUTS, E.G.
MILITARY SHOULDER PRESS, PULLDOWNS,
JUMP SQUATS, BOX JUMPS
SPEED SESSION
BATAK MACHINE
SHORT, SHARP SPRINTS
FAST FEET LADDERS
CONE REACTION/OVER-SPEED TRAINING
BUNGEE SPRINTS
CORRECT RUNNING MECHANICS
CYBEX GET BACK/TRAZER
WE ALSO DO SOME KEISER HYDRAULICS
WORK, E.G. FAST PUNCHING, JUMPS OVER
HURDLES, SPRINTS.
FINISH WITH SPINNING/COOL DOWN
Steven in his
playing days with
Sir Alex Ferguson
166
MUSCLE&FITNESS
Bending Iron To His Will
Performing the Perfect Squat
with the Weight of the World
on His Shoulders
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*When used in conjunction with a strict diet and training programme
SC: I think so. Ryans not massively built
but he has good endurance. A lot of the
players now are concentrating on
strength, which means theyre bigger
built and cant run as fast or for as long.
Ryan works on all aspects of his
training, a true professional. Hes
getting better every time he plays
and hes certainly my hero.
M&F: Youve grown up with all these
famous sports personalities. How
has that affected your life?
SC: Im used to it, I was a reserve team
player myself. Im a down-to-earth lad
from Ashton. Theyre all normal people
that have a particular talent. I feel
blessed but its always been a part of
my life.
M&F: What recovery strategy do you
recommend?
SC: Have a lot of rest and a good protein
intake. Take ice baths the day after and
have an easy session spinning and
stretching to relieve delayed onset
muscle soreness. We did this at
Manchester United.
M&F: Do the local sports stars
use the familys gym?
SC: Yes. Were well known in the
Tameside area so we have different
types of athletes and clubs coming here.
We get Olympic lifters, running clubs,
pro footballers, pro rugby players,
powerlifters and strongmen. We have
a good network of people here that
have trained together for years. Were
all down-to-earth normal working class
people and I think thats why people
enjoy coming here. Weve never
branched out, we havent promoted
ourselves but were going to. The
coverage in Muscle & Fitness is a
big thing for us.
M&F: Tell us about your latest
mind-training venture?
SC: It is based on our familys philosophy
of training and utilises the latest
innovation and research in sports
performance. Our company is called
Sports Performance Innovation and our
motto is you cannot train today with
yesterdays methods and still be competi-
tive tomorrow. The company itself is a
combination of practical but innovative
training methods backed by sound
science and innovative thinking. I have
formed the company with another
ex-professional football player with a
similar strength and conditioning
background and a guy called Pete Friar,
who provides the research and science
Training Blackpool
goalkeeper Matthew Gilks
Training world Taekwondo
champion Aaron Cook
168
MUSCLE&FITNESS
backing. Pete is a chartered physio-
therapist and exercise scientist with 15
years experience in professional football,
seven of which were as head of sports
medicine/head physiotherapist at
Sunderland
M&F: How does it differ from
traditional training?
SC: Our philosophy and training methods
are founded in cognitive processing, for
example the NeuroTracker. We focus on
the whole training experience all the way
to recovery, including things like using
Mammoth Sport for mattresses. Our
methods involve not only innovative
training and thinking but also innovative
training tools and our laboratory at
Olympic Sports Gym has already attracted
a wide variety of clients in a short space of
time, including professional football
players, Super League rugby players,
martial artists and senior school children
specialising in sports.
M&F: What benefits does it provide
for the athletes?
SC: Our training philosophy is relatively
straightforward in its aims. Simply put,
we aim to make sport-specic gains in
speed, agility, visual awareness and
cognitive processing. In fact, all the
attributes required to improve athletic
ability, regardless of the level of com-
petition already being achieved. We
have created links with the likes of Alan
Pearson, the owner of SAQ International,
and are combining tried and tested
training methods and philosophies with
innovative technology and creativity to
formulate what my dad calls the seed of
speed. This is an exciting and evolving
SNAPSHOT
NAME
Steven Clegg
DATE OF BIRTH
16th April, 1982
PLACE OF BIRTH
Ashton-Under-Lyne
LIVES
Ashton-Under-Lyne
HEIGHT
175 cm (5 9)
WEIGHT
80 kg (176 pounds)
CAREER HIGHLIGHT
Signing pro for Manchester
United
AMBITION
To create the best gym in the UK
for training elite athletes
TRAINING ADVICE
You cannot train today with
yesterdays methods and still be
competitive tomorrow
TO CONTACT
Olympic Sports Gym
07432397486
venture for myself and my colleagues as
we attempt to push back the barriers to
sports performance and create a training
philosophy without equal. M&F
For more information visit
www.seedofspeed.com
www.sportsperformanceinnovation.com
www.olympicsportsgym.co.uk
www.mammothsport.com
Mike Clegg, Aaron Cook, Steven Clegg
MUSCLE&FITNESS
169
BY NICOLA JOYCE
PHOTOGRAPHS BY TAUSEEF ASRI
PROFILE
IF YOU HAVENT HEARD OF KELLY RENNIE, YOU MUST HAVE BEEN
LIVING ON A REMOTE ISLAND WITH NO WIFI. IN THE PAST YEAR, THE
KIWI HAS SKY-ROCKETED FROM UNKNOWN TO NATIONAL FIGURE
COMPETITOR, FITNESS MODEL AND SPONSORED ATHLETE.
170
MUSCLE&FITNESS
MUSCLE&FITNESS
171
T
he story reads like something
out of a fairytale: in May 2010,
Kelly sat in a local cafe and
opened her notebook to a
fresh page. She wrote out a list of her
dreams and goals, in uncensored and
unapologetic detail. She then closed the
notebook, nished her coffee, and got to
work. Just four months later, after nine
weeks of ofcial contest preparation,
she ticked one goal off the list when she
placed 2nd at the BNBFs Northern
qualiers and was invited to the British
nals where she took 3rd. Weeks later,
she won both her category and the
overall contest in the World Sports
Model Agency Competition. From ofce
worker to gure nalist and sports
model in seven months? This is no
fairytale; this is the reality of Kelly
Rennies 2010.
What does the future have in store
for the natural bodybuilder and tness
model? We caught up with her as she
was preparing to get back into the gym.
My aspirations are simple, she says.
Ill be competing again and
I want to get to
number one. After my success with the
BNBF last year, I had a great off-season
and trained as hard as I could. My focus
is on getting more experience in natural
bodybuilding and competing overseas
as well as in the UK. I live and breathe
training, and now I really want to utilise
that dedication and hard work. Im
considering entering the tness
category over in America. Its a different
ball game over there!
Despite her phenomenally quick rise
to national-level gure competitor, the
majority of Kellys exposure over the
past year has been as a tness model
rather than as a competitor. We asked
her to go back to basics and tell us how
she trains, cooks and supplements her
way to the stage.
Kelly combines heavy lifting four days
a week with cardio six days a week. My
weight training is by body-part split,
she explains. Chest, back, arms and
legs. For cardio, I like to power walk for
45 minutes in the morning, or Ill do
intervals by joining one of the bootcamp
classes at the gym I run with my
partner. Kelly and her partner Paul
run the two Prime Mover gyms in
Shefeld. My favourite day by far
is leg day. I just love working my
legs, I think because they were
the body part I had to work
hardest when I started out, so I
really like to push them. I
always have my coachJon
Clark of Evolution Gymwith
me on leg day, and when hes
there I push a lot more. I
really made a conscious
effort to lift a lot heavier
over the past year and Ive
got some great results.
At Kellys Prime Mover
gyms, she specialises in
training female clients
who want to get in
shape and understand
how and why they
should be lifting
weights. It wont
come as a surprise,
but I think more
people should start
lifting weights, Kelly says.
For me, it really is the best feeling in
the world. I think its particularly
important for women. On a daily basis,
Im encouraging women in their 30s and
40s to get off the treadmill and start
lifting weights. Its my passion. One of
my ultimate aims is to become a top
health ambassador in the tness
industry so I can educate and encourage
more and more women.
Kelly clearly loves to train, having
given up her full-time ofce job to open
and run two gyms and dedicate her life
to natural bodybuilding and tness
modelling. What do I love about
training? Everything! she says. I get a
huge adrenalin rush from it. And I love
that weight training enables you to take
your body to the next level. Honestly, if
someone had said years ago that one day
I ll be be cccom om omppe p ting ng g a aga gain and dd
I I want t t tto o o ge ge get to to
cl clas asse sess at a the e ggym
pa part rtne ner. r Ke K lly y y an a
ru run n th the e tw two Pr Priim im
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is is lleg eg ddayy a . I I juust st
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re eal ally y llik ik ike e to to to
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me m on leeg g g
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re re r al ally ly ma
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ov over er tthe hh
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At At KK
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trai inn
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172
MUSCLE&FITNESS
Id be up on stage, competing, Id have
laughed. But now Ive done it, I can tell
you that its the best feeling in the world:
standing on stage knowing how hard
youve worked. I wanted to see how far
I could take myself, and natural body-
building gives me that outlet. If I can do
it, you can do it. Believe me.
DIET AND SUPPLEMENTATION
Like most bodybuilders, Kelly eats little
and often, prioritising quality protein
and natural sources of carbohydrates.
I eat six times a day, getting my protein
from turkey, chicken, sh and whey
shakes, she says. I load up on plenty of
vegetables and salad. Before training, Ill
have a banana, and then afterwards Ill
have a whey shake and supplements:
sh oil, BCAAs, maltodextrin and
glutamine. Ill then get a meal inside me
within an hour or so, typically a couple
of eggs and a couple of extra egg whites.
Meal four will be a source of protein and
carbohydrates, like sweet potato with
turkey breast. Meal ve will be more
protein and brous carbs, like tinned
tuna or mackerel with a big salad or
mixture of vegetables. Meal six is likely
to be turkey and salad. And before bed
Ill have a casein shake and perhaps a
serving of fruit.
Since embarking on her work as gure
competitor and tness model, Kelly has
uncovered another untapped talent
within herselfcooking and baking. She
brought out a recipe book to show how
easy it can be to prepare and cook
healthy meals and snacks. The more
Ive got into training and tness
modelling, the more passionate Ive got
about food, Kelly says. Its crazy to
think that, three years ago, I couldnt
even cook eggs! I nd that, with owning
two gyms and being in the public eye,
our members do look to me for advice
and guidance. Ive made nutrition a
focus so I can share it with them. I dont
have a very sweet tooth, but I have a
passion for nding replacements for
cakes and baking. The challenge is in
coming up with alternatives which hit
the all-important macronutrients. Last
year, I created a cookbook as some-
where to put all the recipes Id come up
MUSCLE&FITNESS
173
with. I wanted something to exist which
I would use myself. Every recipe in it is
one I used whilst I was training for my
BNBF gure competition.
Kelly believes that supplementation
plays a large part in recovery. I dont eat
grains, so I add maltodextrin into my
whey shakes, she explains. Ill also add
creatineits a vital part of my training
and I take vitamin C and a good dose of
omega oils on a daily basis. I feel like my
muscles really respond to the omegas
and I see the effects in my recovery time.
Glutamine is also important to my
recovery. You really need to focus on
how well you recover, as well as what
you do whilst youre in the gym.
Supplements can help you recover more
quickly, so you can get back in the gym
and give it your all the following day.
Of course, Kellys diet changes
throughout the season as her competi-
tion dates get closer, although she doesnt
believe in cutting calories too low. I
dont bring my calories or macros down
even at the end of contest prep, she says.
Id rather increase cardio to get a greater
decit. I feel I need the calories, so they
tend to stay roughly the same throughout
my contest diet. Ill cut out my serving of
174
MUSCLE&FITNESS
fruit at my nal meal and swap my whey
shakes for more natural sources of
protein, like turkey or sh. So, towards
the end of my competition prep, Id have
chicken instead of casein at night. Thats
the main change. Ill also cut sodium and
keep a close eye on condiments. As her
competition date gets closer, Kelly will
also make changes to her training:
splitting her daily cardio sessions to keep
her metabolism boosted and lifting
heavier weights but making her gym
sessions shorter.
Training and dieting for a body-
building competition can take its toll
on competitors, physically, emotionally
and mentally. The hardest time is
most denitely the nal two weeks;
your emotions and hormones are
all over the place, says Kelly.
Having the right support
around you is critical. My
partner Paul and my coach
Jon were with me there the
whole way. When Kelly
stepped on stage last year
at the BNBF Northern
qualier, she hadnt even
been to a bodybuilding
show. She had no expecta-
tions, nothing to compare
it to, and no benchmark.
f it t l l d h
your ur emo mot
al ll l ov over er ttthh
H H H Hav av av avin in in i g gg g tttt
ar ar ar arou ou ou ound nd nd nd yyyy
pa part rtne ner r
Jo Jon we wer
whole w
steppe
at the B
quali
been t
show
tions
it to
It was a worrying feeling, she admits.
I desperately needed to be sure I
wouldnt look out of place. I hadnt
even been to a competition to watch
what went on, and thats why my
trainer was invaluable to me. Kellys
trainer, Jon, looks after her diet,
nutrition and posing. He had con-
DAY ONE
Chest and Front Delts
Flat bench presses
Incline bench presses
Incline flyes
Cable crossovers
Shoulder presses
Dumbbell lateral raises
DAY TWO
Cardio, circuits
or intervals
DAY THREE
Back and Rear Delts
Lat pulldowns
Single-arm dumbbell rows
Dumbbell rear flyes
DAY FOUR
Cardio, circuits
or intervals
SNAPSHOT
NAME: Kelly Rennie
BORN: 1st March, 1982
PLACE OF BIRTH: New Zealand
LIVES: Sheffield, UK
HEIGHT: 5' 7" (168 cm)
WEIGHT: 126 pounds (57.2 kg)
CAREER HIGHLIGHTS: World Sports
Model Agency Fitness and Overall Winner
2010 and 3rd Figure UK British Natural
Body Building Federation 2010
SPONSORED BY: Global Fitness Music,
Designer Physique Australia and has
recently signed with Optimum Nutrition.
CONTACT: Email: kellyrennie@gmail.com
WEBSITE: www.kellyrennie.com
DAY FIVE
Arms
Barbell curls
Dumbbell hammer curls
Ez-bar curls
Cable triceps extensions
Overhead triceps extensions
Bench dips
DAY SIX
Legs
Deadlifts
Smith machine squats
Leg presses
Leg extensions
Lunges
Lying leg curls
Seated or standing calf raises
DAY SEVEN
Off or light cardio
KELLYS WEEKLY TRAINING SPLIT
Im a huge fan of the leg press. I always set myself goals and this really
drives me. I also like walking lunges and deadlifts anything which allows
me to lift really heavy.
dence and that gave me condence,
she says. I came to him nine weeks
before the date of the show. He looked
at me and knew Id work hard, and he
was right. Jon knows I work as hard as
I can every time Im in the gym. He can
read my face without me saying a word,
and he knows how far he can push me.
In fact, Kellys first piece of advice
to an aspiring natural bodybuilder
would be to find a supportive trainer
with experience in your chosen class.
When youre taking your body to the
next level of fitness, its so important
to have that level of professional
support, she says. We all have our
down days, so having someone to
guide you through is vital. Competing
is great, but what works for one person
might not work for another. Its about
learning the limits your body can go to
and adjusting throughout the process.
If youre not happy, make the neces-
sary changes and move on. Do your
own research into the competitions
andunlike my approachdo attend a
few shows to see what to expect. My
best piece of advice would be to keep a
positive attitude whilst taking the step
into bodybuilding or fitness model-
ling. I believe positive thoughts turn
into positive actions. This will help
keep you going through the ups and
downs.
Kellys success as a natural body-
builder hasnt sprung from nowhere.
Growing up in New Zealand, she was
a sporty child and teenager, doing
gymnastics, muay thai and playing
rugby. We asked her what other sport
shed love to excel at. If I wasnt a
bodybuilder, I reckon Id either be a
professional mixed martial artist, or a
pro snowboarder, she revealed. Ive
been snowboarding since I was 13. I
love being up on the ski fields with
nobody else around; thats my time.
You can land on your arse and laugh
your head off! I also did kickboxing
for years and love the sport. Im a big
fan of the UFC.
Between running two gyms,
teaching, working as a personal
trainer and keeping on top of her
social media commitments, Kelly
doesnt have a lot of time for unwind-
ing, but knows its important to rest
and relax. I really love going to a
cafe, having coffee with friends, going
for breakfast or even just a walk, she
says. My partner and I are so busy,
we actually book rest days into our
calendars. If its not in the diary, it
might not happen, and thats no good!
I love Sunday mornings: we go to a
cafe in a local garden centre with
friends and have coffees and a cooked
breakfast. M&F
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MUSCLE&FITNESS
177
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P
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hen your arms need a boost,
increasing your training volume
can work wonders. The sleeve-
stretching programme were
offering here does just that, using basic
exercises to increase the amount of work
youre doing with both your biceps and
triceps, and shocking your muscles into
a mode of rapid growth.
Make no mistake: this is a dedicated arm
day workout for guys who arent happy with
the size of their pipes. Perform it once a
week, then let your arms rest and watch
them expand.
DUMBBELL OVERHEAD PRESS
Keep your upper arms parallel to your
torso and not at an angle pointing
behind you.
REVERSE-
GRIP BENCH
PRESS
Take a wide
enough grip on
the bar so your
wrists are in a
comfortable
position. Keep
your elbows
tight to your
sides to keep
tension on your
triceps.
T RI CEPS
E X E RC I S E S E T S R E P S
REVERSE-GRIP
BENCH PRESS 4 1215
CLOSE-GRIP
BENCH PRESS 3 12
LYING BARBELL
EXTENSION 3 12
DUMBBELL
OVERHEAD
PRESS 3 12
DUMBBELL
KICKBACK 3 1215
BI CE PS
E X E RC I S E S E T S R E P S
BARBELL CURL 4 1215
ALTERNATING
DUMBBELL CURL 3 12
HAMMER CURL 3 12
HORIZONTAL
CABLE CURL 3 12
CONCENTRATION
CURL 3 12-15
W
BY JAMES ABEE
HAMMER CURL
Lift the dumbbells straight up and
down, not across your body.
THE WORKOUT
Keep your
elbows at
your sides.
Lower the
dumbbells
to your ears.
Start with light
weight and
focus on form.
THE EXPERT James Abee is a trainer specialising in
bodybuilding, powerlifting, and functional training.
TURN UP THE VOLUME AND
WATCH YOUR ARMS GROW
Place the pulley
attachment at its
highest setting.
HORIZONTAL
CABLE CURL
Pull the handle to
your chin, not to
the top of your
head. This will help
develop a better
peak in your biceps.
RUSH OF
BLOOD
CLASSIC MUSCLE ARMS
182
MUSCLE&FITNESS
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BARBELL
INCLINE
PRESS
Try to use a
bench with
a small incline
so you keep
tension on
your pecs.
P
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A
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I
hest training can be a
confusing maze of conflicting
advice. Train with heavy
weight for low reps. Train
with lighter weight for higher reps.
Whats the right approach for you?
Actually, the solution is to do both, and
the combination workout were offering
here will help you build size and strength
at the same time. Give this integrated
training style a shot for the next six
weeks, and we guarantee youll like what
you see in the mirror.
BENCH PRESS
Tuck your elbows in
towards your sides as
you lower the bar. This
will decrease shoulder
rotation and take stress
off your shoulders.
POWER UP YOUR BENCH
NUMBERS WHILE
GAINING MASS
C
KROC'S
CHEST
KILLER
There's no substitute
for heavy benching.
1
2
3
BY MATT KROCZALESKI
Perform once a week for six weeks. Try to add
five pounds each week to your working bench
and incline bench sets.
E X E RC I S E S E T S R E P S
BENCH PRESS 5* 5
BARBELL
INCLINE PRESS 5* 5
DIPS 100**
INCLINE
DUMBBELL FLYE 4 15***
*
Start with the heaviest set first, then decrease weight by
10 pounds on each subsequent set.
**
Perform 100 reps as quickly and in as few sets as possible.
***
Use a tempo of three seconds on the negative phase and
one second on the positive.
THE WORKOUT
INCLINE
DUMBBELL
FLYE
Strive for a
deep stretch
at the bottom
of your range
of motion.
DIPS
Put your head down and
lean forwards to empha-
sise your chest. Stretch
your chest at the bottom;
lock out fully at the top.
Take your
time on the
way down.
Don't do half-
reps. Go all the
way down.
4
HOW IT WORKS

The key to gaining size

and strength with any
muscle group is to lift
heavier weights as you
gobut, as a gradual
progression, to avoid
overtraining and plateaus.
The progression used in
the 5x5 portion of this
programme will add
pounds to your bench,
while the restpause
dips and flyes will work
synergistically to add
slabs of muscle to your
chest.
THE EXPERT Matt Kroczaleski is one of the
world's elite powerlifters and a competitive
National Physique Committee bodybuilder.
3
4
2
1
CLASSIC MUSCLE CHEST
184
MUSCLE&FITNESS
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P
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ANTI-ROTATION
MED BALL THROWS
Stand at right angles to a wall
with your feet shoulder-width
apart. Hold a medicine ball
at your waist, then toss it
laterally so your hips are
facing the wall when you
complete your throw.
Catch and repeat.
our abs serve numerous
purposes: they keep you in one
plane, they maintain stability
and help your hips flex while
jumping and sprinting, and
they protect your spine during
rotational movements like throwing
a ball or swinging a bat. The workout
provided here will strengthen every
major ab movement pattern. In the
process, youll look and perform
better, too. Focus on speed and
control with all four moves, and
watch your abdominal strength,
stability, and power transfer go
through the roof.
Y
E X E RC I S E S E T S R E P S
ANTI-ROTATION
MED BALL
THROW 3 8 EACH SIDE
AB WHEEL 3 10
HANGING
LEG RAISE 3 10
SPREAD EAGLE
SIT-UPS 3 12
THE WORKOUT
If training with a
partner, toss the
ball to him instead
of at the wall.
BY NATE WINKLER
TRAIN YOUR ABS
FROM EVERY ANGLE
WITH THIS FOUR-MOVE
CORE WORKOUT
ALL-ROUND
ABS
HANGING LEG RAISE
Hang from a pull-up bar. Keeping
your legs straight, raise them until
theyre parallel to the ground with
your toes pointed up.
SPREAD EAGLE SIT-UPS
Lie down with your heels pushed against a
squat rack or door frame. Push your heels
out and sit up, keeping your back straight.
THE EXPERT Nate Winkler is
the co-founder and owner of
Juggernaut Training Systems. M&F
AB WHEEL
Lower your hips
and elbows
together until
your hips lightly
touch the floor.
Dont sacrifice
your back angle
by rounding in
either direction.
Doing so will take
the focus off
your abs.
3
4
2
1
Wearing a weighted
vest will increase the
degree of difficulty.
Don't swing the
weight to create
momentum.
CLASSIC MUSCLE ABS
186
MUSCLE&FITNESS
BY J OHN PLUMMER
PHOTOGRAPHS BY MATT MARSH & MI CHAEL PALMER
EVENTS
EXCITING
188
MUSCLE&FITNESS
SINCE THE FAME COMPETITION WAS INTRODUCED TO THE
UNITED KINGDOM ALMOST TEN YEARS AGO, IT HAS GONE FROM
BEING A TINY SIDESHOW THAT WAS HELD AT OTHER EVENTS TO
THE BIGGEST FITNESS MODEL CONTEST IN THE COUNTRY.
MUSCLE&FITNESS
189
The growth of the show is a testament
to the efforts of Angie and show host
Audrey Kaipio, another former champion
who holds regular camps to teach wannabe
competitors about posing and presenta-
tion. A few years ago people wondered if
there was enough interest to sustain FAME
in the UK; now they want to know when
the next one is so they can put the date in
their diaries.
The event has consistently thrown up
some exciting new talent and this year was
no exception. A lot of men and particularly
women who would think twice about
competing in a traditional bodybuilding
contest are drawn to its more varied range
of classes, which include categories for
tness and bikini model as well as muscle
model, and its more relaxed format, which
encourages outlandish props and cos-
tumes. Its fun, and the number of people
participating, many of them for the rst
time, suggest there is a considerable
untapped market for this type of physique
contest in the UK.
There were so many men in the tness
model category that it had to be divided in
two. There simply wasnt room to get all
40-plus guys on stage in one go. One of the
winners was an Oxford graduate and the
other was a lawyer: guys with brains as well
developed as their bodies.
Some competitors were from sporting
backgrounds. There were former rugby
RESULTS
BIKINI MODEL
1 Maija Kivela
2 Emma Burrows
3 Chiraz Hasnaoui
MALE FITNESS MODEL CLASS A
1 Shaun Stafford
2 Adam Reading
3 Jesus Alvarez Sarro
MALE FITNESS MODEL CLASS B
1 Romain Girbal
2 Ru Wikmann
3 Adam Stansbury
FEMALE FITNESS MODEL
1 Samantha Butler
2 Bex Reading
3 Maija Kivela
MALE MUSCLE MODEL
1 Roger Snipes
2 Helmut Strebl
3 Jason Fofana
FEMALE MUSCLE MODEL
1 Karolina Kaczor
2 Maria Scotland
3 Yvette Shaw
MALE BODYBUILDING
1 Helmut Strebl
2 Andrew Fisher
3 Sandor Nagy
FEMALE FIGURE MODEL
1 Maria Scotland
2 Jackie Field
3 Karolina Kaczor
FEMALE FITNESS MODEL
1 Emmalouise Bowen
players, martial artists, boxers and a triple
jumper. Some were personal trainers. But
many were just regular guys and girls who
used the event as a focus for their training:
this was the day when they were going to
hit their peaks and have fun showing off
their efforts. Most did just thatthe
standard was excellent.
One of the highlights was Helmut
Strebls victory in the mens bodybuilding
class. Helmut has won this title for ve
consecutive years now and every time he
has deserved it. The personal trainer is well
into his 40s but he has a ton of muscle and
always comes in peeled.
On the womens side Karolina Kaczor
used her beguiling combination of muscle
and curves to win the muscle model
category; 20-year-old Samantha Butler
announced her arrival as a hot new talent
by nishing rst in the tness model
division; abs queen Emmalouise Bowen
brought the house down with her tness
routine and barrister Maria Scotland had
everyone thinking about committing a
crime just so they could be stuck in a room
with her when she beat everyone in the
gure class.
The judges included Damar Martin,
who played TV Gladiator Destroyer, and
all-round tness champion Sarah
Donohue.
Sadly, this was the last FAME promoted
by Angie following a dispute between her
B
arely half a dozen people competed each year in the
early days. But under promoter Angie Weston, who was
among those who competed in the barren years, the
event has grown steadily year-on-year and this year it really
exploded, with 120 men and women from as far as Dubai and
Kenya lining up at Scala nightclub in Londons Kings Cross.
and the events Canadian owners.
The event has produced some great
champions over the years, such as Helmut
Strebl and Ryan John-Baptiste on the mens
side and the likes of Michelle Brannan,
Eleni Plakitsi, Nyisha Jordan, Nathalie
Minh, Lisa Carrodus, Linn Hansen and
Renata Sulekaite on the female side.
Angie will be running her own event
called the Miami Pro UK Championships
at Alban Arena, St Albans, on May 6th next
year. Visit: www.miamiproevents.co.uk for
more information. We await details of the
next FAME show to be held in the UK.
From left to right: Samantha Butler, Audrey Kaipio, Karolina Kaczor, Shaun Stafford,
Emmalouise Bowen, Maria Scotland, Romain Girbal, Helmut Strebl, Angie Weston
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WHO IS SHE?
Finnish-born beauty Maija, who is a
personal trainer in London, started
dancing at the age of ve and going to
the gym when she was 15. The well-
toned torsos she saw there made an
impression I thought I would love
to have body like that, she says.
After a few years of not that intelli-
gent training she began taking it more
seriously. I started to go to the gym four
or ve times a week compared to two or
three times before, she says. I had
friends who were competing in tness
and bodytness and I knew that one day
I wanted to compete as well.
Maija worked in a bank at the time
and also taught some gym classes. She
arranged a year off and moved to
England where she trained as a tness
instructor and got a job at Fitness First
in London.
When she returned home, working in a
bank had lost its lustre. I was wondering
if that was really what I wanted to do for
the next 40 years, she says. In the end I
resigned from the bank, booked tickets to
London and moved back.
She became a personal trainer and
rekindled her dream of competing. She
BIKINI MODEL MAIJA KIVELA
trained hard and did it in style, winning
the tness category at last years Fitness
Britain contest.
She received sponsorship from
Monster Supplements and when she was
working for the company at this years
BodyPower expo in Birmingham she
got so much good feedback she
decided to enter the bikini model
and tness model categories at the
following months FAME contest
in London. I work hard on my
physique and always eat
healthily so I didnt need to do
that much to get in competition
condition.
Maija now hopes to do the
Fitness Britain nals in September
before trying the UKBFF North-East
Championships at Leeds on October 2nd.
My dream is to get my pro card so I am
working hard on my physique, she says.
HOW SHE GOT THE BODY
Maija trains six times per week and on
three or four of those days she trains
twice. I vary the number of sets and
reps, she says. I might do a few weeks
of hypertrophy training then have a few
weeks of strength training and then
Bikini: 3rd Chiraz Hasnaoui, 1st Maija Kivela, 2nd Emma Burrows
192
MUSCLE&FITNESS
WHO IS SHE?
Maria not only has one of the best
bodies in the tness world, she also has
one of the best minds. She is an award-
winning barrister but although she is
condent in court she admits she was a
bag of nerves at the prospect of getting
on stage in what was her rst physique
contest.
I have no background in the tness
industry although I have in the past
been an avid gym goer and sometime
runner, she says. I have never been an
athlete and never had a remarkable
physique.
Last year she resolved to do some-
thing about it. She joined Virgin Active
in Crawley, West Sussex, under the
guidance of personal trainer Ian
Benjamin. Six months to the day later
she won the gure class and placed
second in the muscle model class at
FAME. I had not appreciated that this
was in any way remarkable until people
started asking me about my background
in tness or as an athlete and were
incredulous that I had neither, she says.
A photo of previous FAME winner
Linn Hansen inspired Maria. I thought
Linn had a look I could barely dare to
dream of imitating, she says. Never-
theless she thought shed try: she stuck
Linns picture on her bathroom mirror
as motivation to get on stage. As the
competition date loomed large in my
diary I was afraid of making a fool of
myself so I trained hard and read
everything I could get my hands on to
learn how to change my body, says
Maria.
Six months later she achieved her goal
of being on stage but the best was yet to
come. The gure class judging was
done rst, she recalls. I watched from
the back of the stage in the line-up of
girls as the third and second place girls
were called to the front of stage and my
heart sunk and I thought oh no, I
havent even placed and then I heard
FIGURE MODEL MARIA SCOTLAND
SNAPSHOT
NAME: Maija Kivela
DATE OF BIRTH: 2nd September 1985
PLACE OF BIRTH: Kangasala, Finland
LIVES: London
HEIGHT: 155 cm (5 1)
WEIGHT: Competition weight 46 kg
(101 pounds); off-season 49 kg (108
pounds)
COMPETITION HIGHLIGHT: 2011
FAME UK Bikini Model winner
AMBITION: To go as far as I can,
hopefully to professional level one day
TRAINING ADVICE: Lift heavy, keep the
intensity and challenge yourself
TO CONTACT:
mandmpersonaltraining@gmail.com
maybe a week of more endurance-based
circuit training. I want to improve all
aspects of my tness.
I always eat healthy and train hard
so there is not that much difference
between my off-season and pre-contest.
I just cut down a little bit on the carbs,
keep an eye on my snacks and train hard
as always.
MAIJAS TRAINING SPLIT
Monday: chest, biceps and abs
Tuesday: quadriceps, glutes and calves
Wednesday: sprinting, dancing or
plyometrics training
Thursday: shoulders, calves and abs
Friday: back and triceps
Saturday: hamstrings and glutes
Sunday: rest
MAIJAS DIET
Meal 1 oats, chocolate whey protein,
blueberries and egg white omelette
Meal 2 apple and a handful of nuts
Meal 3 chicken, turkey or fish with
broccoli
Meal 4 cottage cheese with grapefruit
or pineapple
Meal 5 post-workout recovery drink
Meal 6 chicken, turkey or fish with
vegetables and brown rice
Meal 7 grapefruit and whey protein or
low-fat cottage cheese, or egg white
omelette
MUSCLE&FITNESS
193
my name called out as the
winner and I was dumbstruck
and then elated.
It proves, she says, that
anything is achievable even
for a single mum-of-two with
no history of tness. Support
was vital: Ian helped in the
gym, show promoter Angie
Weston gave on gure tips and
Audrey Kaipio trained her in
modelling and posing. She also
hired a hypnotherapist called
Stuart Norman to overcome
her nerves.
Now she has the bug. I have
found a passion for this industry and an
excitement at being alive. Myself and my
trainer have achieved success in six
months and given more time, we can
repeat this in other British federations and
then internationallythe sky is the limit!
HOW SHE GOT THE BODY
Maria spent several weeks learning the
basics of proper form and technique
with Ian. We then spent a couple of
months doing a push-pull training
systemone day where every
exercise involved pushing, such as
chest press, squats and leg press and
the next day pulling, such as triceps
pulldowns, biceps curls and deadlifts,
she says.
From March she switched to one
body part per day. She trained for an
hour, doing three sets per exercise and a
maximum of 15 reps. We go very heavy
at all times and I push myself beyond
what I believe is my limit, she says. I
dont have a set routine and am guided
by Ian and instinct as to what needs
attention and work. For instance at one
time I trained shoulders and triceps
more than once a week until they were
suitably developed and then dropped
the frequency down to once a week.
I nd training easy and the one hour
per day is not a big commitment
especially since the gym has a creche
and my girls love it there. By far the
toughest part has been the dieting. In
the lead up to FAME the carb depletion
affected my mood enormously.
As with her training, Maria doesnt
SNAPSHOT
NAME: Maria Scotland
PLACE OF BIRTH: London
LIVES: Reigate, Surrey
HEIGHT: 170 cm (5 7)
WEIGHT: 59 kg (131 pounds)
COMPETITION HIGHLIGHT: 2011
FAME UK Figure Model winner
AMBITION: To make a career in this
industry, keep competing and winning
nationally and internationally and find
sponsorship
TRAINING ADVICE: It is essential to
(1) have a personal trainer who pushes
you; (2) take supplements and protein;
(3) diet; (4) read everything; (5) be properly
trained in posing and modelling.
CONTACT: Via Facebook
follow a regimented diet, although she
religiously takes protein powder.
I do try to eat clean but Ive found six
meals a day is too much for me so I eat
three meals and three snacks, she says.
Maria is also not averse to the odd treat. I
eat chocolate or a sweet or a piece of bread
or cake every day but I dont have a cheat
day, she says. I now know Im pretty
unique in this industry because I do not
follow the same diet or training regime as
others do but my success speaks for itself.
Maria draws inspiration from the
memory of her brother, a bodybuilder
who played one of the gladiators in the
lm Gladiator starring Russell Crowe.
Sadly he died before the lm came out.
I nd power inside where my pain lies
and I use this to lift and push enormous
weights, she says.
Figure Model Class: 2nd Jackie Field, 1st Maria Scotland,
3rd Karolina Kaczor
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WHO IS SHE?
Samantha has a bright future as a tness
model; she was the youngest of the nine
champions at FAME and although it was
her rst competition she made a striking
impression with her nicely toned body,
model looks and vibrant stage presence.
She has always been in good shape.
She started dancing at a young age and
now teaches dance and exercise classes.
Eating healthily has always been
important to me, says Samantha. But
she admits that until recently her dietary
knowledge was not that advanced.
Before FAME I didnt really have a
clue, she says. In fact I found out that
the healthy eating I was following was
not healthy at all.
She read an article about how Audrey
Kaipios training and dietary advice had
helped Greek-born beauty Eleni Plakitsi
win the tness model category at FAME
and decided to follow the same route by
entering this years competition.
Seeing the other athletes at Audreys
camp was a sobering experience. I
wasnt fat but compared to these I
was and I wanted to look like them,
says Samantha. FAME was the rst
com petition I have entered. At rst my
family thought that what I was doing was
crazy but they went on to be extremely
supportive. I worked extremely hard for
FAME. There was never a day where I
didnt stick to my goals and I constantly
focused on what I wanted to achieve.
HOW SHE GOT THE BODY
Samantha initially trained four or ve
days a week, following this programme:
Monday: chest and back
Tuesday: legs
Wednesday: rest
Thursday: abs
Friday: arms
Saturday: rest
Sunday: rest
Then in the run-up to the
contest she followed a more
intense six-days-a-week schedule:
Monday: chest and back
Tuesday: abs
Wednesday: legs
Thursday: arms
Friday: abs
Saturday: glutes
Sunday: rest
She usually did three or four sets of 12
reps, using the heaviest weight she could
manage for the full 12 reps. At rst she
didnt do any cardioonly heavy weights.
Cardio was slowly introduced near
contest time. Just before competition
I stepped up my cardio to six mornings
per week and four evenings as well.
FEMALE FITNESS MODEL
SAMANTHA BUTLER
SNAPSHOT
NAME: Samantha Butler
DATE OF BIRTH: 7th August 1991
PLACE OF BIRTH: Wolverhampton
LIVES: Wolverhampton
HEIGHT: 175 cm (5 9)
WEIGHT: 62 kg (137 pounds)
COMPETITION HIGHLIGHT: 2011
FAME UK Fitness Model winner
AMBITION: To help other people reach
their fitness goals and hopefully make
the front cover of a fitness magazine
TRAINING ADVICE: Remain focused,
dedicated and determined. Anything is
possible!
TO CONTACT:
sammyb7891@hotmail.co.uk
Fitness Model Class: 2nd Bex Wikmann,
1st Samantha Butler, 3rd Maija Kivela
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Rogers daytime life. I currently work
in the eld of nance as an account
manager, he says. You could say its a
MALE MUSCLE MODEL ROGER SNIPES
WHO IS HE?
Roger has got his big sister to thank for
getting into tness. She worked in a
leisure centre and was able to get him
a few free gym sessions when he was a
teenage student short of cash. I abused
the gym as often as I could, he says.
It paid off: he began to acquire an
aesthetic, muscular shape that led
him to the competition arena. FAME
UK brought me into a world of people
that I can associate with, says Roger.
We all speak the same language of
health and fitness; we all share the
same interests.
His success in the muscle model
category crowned a memorable day.
It was not only a great experience
competing but it was also like a social
gathering for athletes to exchange
knowledge, thoughts, views and ideas
on achieving their goals, he says.
It was certainly a world apart from
SNAPSHOT
NAME: Roger Snipes
DATE OF BIRTH: 5th February 1979
PLACE OF BIRTH: London
LIVES: London
HEIGHT: 178 cm (5 10)
WEIGHT: 93 kg (205 pounds)
COMPETITION HIGHLIGHT: 2011
FAME UK Muscle model winner
AMBITION: To be established
internationally as the most popular
and symmetrical fitness/muscle model
and natural bodybuilder. It would be also
great to be considered for movie roles.
TRAINING ADVICE: Dont do things by
halves unless you dont mind having half
the results.
TO CONTACT: Via Facebook
198
MUSCLE&FITNESS
WHO IS SHE?
Karolina is a transformation expert:
she is a qualied personal trainer and
master practitioner in neuro-linguistic
programming who helps people to
improve their minds and bodies.
She is the best advert for her
business, having transformed her
own body and mind spectacularly in
half a year in the run-up to FAME.
Last year was a bad year: she felt
down and her training drifted off
course. By the end of last year, when
she vowed to do something about it,
she weighed 65 kg at 20% bodyfat.
When she competed at FAME she
weighed 58 kg at 10% bodyfat and
was arguably the most impressive
competitor of the entire show.
Karolina, who was born in Poland
and has a degree in biochemical
MUSCLE MODEL FEMALE
KAROLINA KACZOR
classic nine to ve job but it can involve
extreme hours.
He also likes to create poetry with rap
music. At the moment its a fun hobby,
he says. If I can materialise it into hitting
the shelves then that would be a bonus.
HOW HE GOT THE BODY
Roger trains five or six times a week.
I didnt do anything different for
FAME except the focus was primarily
on nutrition and cardio, he says.
In terms of size I have a reasonable
weight for the category I entered
because although it wasnt fitness
model I still needed to have the
symmetry of a model not top heavy
or tank-wide, just proportioned and
conditioned which is my main focus
anyhow. I generally isolate muscle
groups through supersets and do
four exercises of each, normally of
10 to 12 reps and increase the weight
after each set by between 5 kg and
10 kg.
HERE IS HOW ROGER BEGINS EACH DAY:
5:45 am
Oatmeal with tablespoon of ground
almonds, flax seeds, 2 scoops of protein
blend and 1 banana.
6:15 am
Pre-workout formula, NO booster and
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6:30 am SHOULDERS AND TRICEPS
4 sets of shoulder presses
4 sets of barbell front raises
4 sets of barbell incline bench presses
4 sets of military presses
4 sets of cable kickbacks
4 sets of dumbbell lying triceps extensions
4 sets of triceps pushdowns
4 sets of overhead dumbbell triceps
extensions
7:30 am
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engineering, moved to England five
years ago. At first she did things like
waitressing and bar work to survive
but she had been a fitness instructor
in Poland and always loved being
healthy so she decided to get back
into it.
She retrained and after a spell
working for gyms she went freelance
two years ago. Karolina is a firm
believer in healthy body, healthy
mind and last year she qualified in
NLP and hypnosis. You have to work
on yourself from the inside if you
want to transform your body, she
says. For example, a lot of people are
emotional eaters and cant eat well
consistently because they have the
wrong focus.
When her life went downhill last
Muscle Model: 3rd Jason Fofana, 1st Roger Snipes, 3rd Helmut Strebl
year she decided to do something
about it. She resolved to get in shape
for FAME and surrounded herself
with knowledgeable people who
could help. They included FAME
host Audrey Kaipio, who gave stage
presentation tips; lingerie designer
Emily Liptak, who made a special
costume for her; and Malika Zitouni,
a former Ms. Universe in the trained
figure category, who became her
trainer. Malika was renowned for
having the best glutes in the business
and Karolina is clearly benefiting
from her advice. The key is to do
a lot of isolation work, she says.
SNAPSHOT
NAME: Karolina Kaczor
DATE OF BIRTH: 1st February 1979
PLACE OF BIRTH: Poland
LIVES: London
HEIGHT: 164 cm (5 4)
WEIGHT: 58 kg (128 pounds)
COMPETITION HIGHLIGHT: 2011
FAME UK Muscle Model winner
AMBITION: To develop my business and
promote healthy living
TRAINING ADVICE: Be consistent and
dont be afraid to lift heavy weights
TO CONTACT: www.karolinakaczor.com
Shortly after winning
the muscle model
category at FAME
Karolina switched to
the United Kingdom
Bodybuilding and
Fitness Federation
and in her first body-
fitness contest she
qualified for the UK
Championships in
October.
She plans to stay with
the UKBFF now and
hopes to place in the top
three at the nals but
whatever the judges
think, she hopes her
success on stage will
encourage other women
to get in shape. I would
especially like to inspire
women who struggle with
their weight and emo-
tions, she says. I want to
show that they can change but they
have to change their minds rst.
HOW SHE GOT THE BODY
Malikas guidance was crucial.
She told me how to train and
diet, says Karolina. The two met
in January and Malika immediately
set about improving Karolinas lifting
technique and encouraged her to use
heavier weights.
Malika devised the following
programme for Karolina in the
run-up to FAME:
Monday: biceps, chest and glutes
Tuesday: quadriceps, calves and abs
Wednesday: back and glutes
Thursday: hamstrings and calves
Friday: shoulders and triceps
Saturday: cardio
Sunday: cardio
For larger muscle groupsback,
legs and shoulders she did four
exercises and four sets of 12 reps.
For smaller muscle groups she
did three exercises and four sets
of 12 reps.
KAROLINAS DIET:
Meal 1 egg white omelette
Meal 2 chicken and broccoli
Meal 3 fish and salad
Meal 4 chicken or turkey with
green vegetables
Meal 5 turkey with green vegetables
Meal 6 steak with green vegetables.
Karolina also supplemented her
food with Isopure products. Her goal
now is to add a little size. I want
to build my shoulders, get better
separation in my legs and continue
to work on my glutes, she says.
Muscle Model: 2nd Maria Scotland,
1st Karolina Kaczor, 3rd Yvette Shaw
200
MUSCLE&FITNESS
WHO IS SHE?
Fitness has been a part of Emmalouises
life since she became a gymnast at the
age of four. Few areas of her life have not
got a tness connection; her studies led
to a sports science degree and her career
has seen her work in various gyms
before she became a self-employed
personal trainer and a paramedic.
Weight training entered her life in a
big way in 2002 when she went to watch
a bodybuilding show with her dad.
When the girls came on stage, he said
you could do that! she recalls. Hes
always been my biggest supporter.
Emmalouise had been weight training
since she was 16 so she was already in
good shape but on dads advice she
stepped it up and enjoyed immediate
success in the competition arena. She
won her heat and then the British nals
in the tness class of the now-defunct
Association of Natural Bodybuilding in
2003. She also came second in Europe
not a bad rst year. She has also won the
British Natural Bodybuilding Federa-
tions national title.
I loved competing as a professional
gymnast, she says. I had always been
disciplined so I didnt nd the structure
of the build-up to a show difcult. But
more than anything I loved performing
my routines.
Becoming a paramedic in 2004 meant
there was no longer time to compete.
Training for this intense job didnt allow
for it but I never stopped training, she
says. Its the one constant in my life
apart from my family and friends.
She thought that was the end of her
stage life but in 2010 she got back into
training in a big way. People at the gym
started asking if I was going to compete
again, she says. She made a successful
comeback last year by winning a Natural
Physique Association heat then heard
about FAME.
She says the crowds reaction to her
routine at FAME is the highlight of her
career. Since this win I have done many
photo shoots, my sponsors LA Muscle
have been pushing me forward and I
have met some incredible people and
made many new friends, she says.
HOW SHE GOT THE BODY
I am currently splitting body parts,
says Emmalouise. I do one chest
workout one week and then a different
one the second week and then go back
to week one. I use a combination of the
exercises below.
Chest
Bench presses
Dumbbell presses
Bench flyes
Cable crossovers
Pullovers
Various styles of press-upse.g.
single arm, one hand on medicine
ball then roll across, arms
elevated on box
Back
Single-arm rows
Barbell rows
Straight-arm pulldowns
Lat pulldowns
Wide-grip chin-ups
Cable pull-ins
Dumbbell rhomboid exercises
Legs
Single-leg lunges
Squats
Straight-leg deadlifts
Single-leg straight-leg deadlifts
Walking lunges
Leg extensions
Leg curls
Step-ups with dumbbells
Biceps/Triceps
Triceps dips
Triceps pushdowns
Dumbbell biceps curls
Barbell biceps curls
Shoulders
Barbell or dumbbell shoulder presses
Lateral raises
She also does a variety of abdominal
exercises and stretching, particularly
for her lower back. Her abs are her
trademark and she uses these exercises
to develop them:
Abdominals
Exercise ball crunchesstraight and
oblique
Side-bends with kettlebell
Roll-outs with barbell
Straight hanging core lifts
I add ab work to my other training days
sometimes or perform certain exercises,
such as shoulder presses on the Swiss
ball to vary things, says Emmalouise.
I do a lot of stretching and bodyweight
exercises as my routines require exibility
and strength moves.
FITNESS MODEL EMMALOUISE BOWEN
SNAPSHOT
NAME: Emmalouise Bowen
DATE OF BIRTH: 22nd October 1974
PLACE OF BIRTH: Rochford, Essex
HEIGHT: 157 cm (5 2)
WEIGHT: 48 kg (106 pounds)
COMPETITION HIGHLIGHT: 2011
FAME UK Fitness winner
AMBITION: To enjoy every minute
TRAINING ADVICE: Technique and
posture are key; know what body part
you are training, vary your training and
eat clean.
CONTACT DETAILS:
Miss-emmalouise@hotmail.co.uk
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WHO IS HE?
Shauns tness odyssey began when he
was a student at Oxford University and
wanted to beef up his physique for rugby
union. I had ambitions of playing top
level rugby, he says. But at 19 years old
I weighed a little under 70 kg. My coach
at Oxford told me that I needed to get in
the gym so I joined up over the holidays
and hit it hard. I trained every day
sometimes twice a dayand ate like a
horse for four solid months.
When Shaun turned up for pre-season
training he was a man transformed. He
had added 18 kg, nearly all of it muscle.
It showed how hard I had worked and
I was drafted into the 1st XV squad as a
fresher but I was hooked on the gym
from then on.
He continued to play rugby for several
years, despite some serious injuries.
When he nally quit he wanted to
maintain his passion for the gym so he
qualied as a personal trainer.
Like many Oxford graduates, he
headed for the City but instead of
seeking his fortune from a career in
banking or nance he wanted to help
other people get t through his job as a
personal trainer. I havent looked back
since, says Shaun. I still love my job
and love being in the gym environment
as opposed to an ofce.
This year he took his training to new
levels. I decided to enter FAME because
with my background in sport I craved
competition and a new focus for my
training, he says. I had always liked
bodybuilding but knew that with my
frame and genetics I wasnt that well
suited to it. When a client and friend of
mine won the FAME bikini class in 2010
I thought it would be a good focus for
me the next year.
He entered the tness model class
and despite the deep line-up he was a
deserving winner. I loved getting up on
stage and meeting all the other athletes,
he says. It is so addictive and I will
denitely be doing it again soon.
HOW HE GOT THE BODY
Shaun weighed 93 kg at 16% bodyfat in
January when he started his prepara-
tions for FAME. On contest day six
months later he weighed 86 kg at 6%
bodyfat. Now thats impressive. But
there were plenty of tough points along
the way.
One of them was dealing with the
shock he received when he attended the
FAME camp. When I saw the condition
some of the guys were in it gave me a
real kick up the backside, he says. I
knew that I had to drop about 10%
bodyfat and hold on to as much muscle
as possible to stand anywhere near a
chance of doing well.
MALE FITNESS MODELCLASS A
SHAUN STAFFORD
SNAPSHOT
NAME: Shaun Stafford
DATE OF BIRTH: 16th March 1983
PLACE OF BIRTH: Naples, Italy
LIVES: London
HEIGHT: 183 cm (6 0)
WEIGHT: 86 kgs (190 pounds)
COMPETITION HIGHLIGHT: 2011
FAME UK Fitness ModelClass A
winner
AMBITION: To raise my profile in the
industry and win more competitions
TRAINING ADVICE: Go hard, or go
home! There are no short cuts to
anywhere worth going.
TO CONTACT:
www.shaunstaffordtraining.com
204
MUSCLE&FITNESS
TIME FOOD PROTEIN CARBS FAT CALORIES
7.30 am 150 g turkey steak 51 0 2 220
100 g steamed spinach 3 2 1 19
25 g cashew nuts 5 3 13 145
9.30 am 50 g flapjack bar 8 30 4 188
130 g chicken breast 36 1 4 182
12.30 pm 250 g white fish 51 0 2 236
50 g quinoa 6 30 4 178
150 g stir fried vegetables 5 8 10 142
25 g seed mix 6 3 12 150
3.00 pm Training sessionBCAAs 10 0 0 0
4.15 pm Post-workout shake 48 6 2 255
7.30 pm 250 g white fish 65 0 13 400
160 g steamed vegetables 5 7 1 41
9.00 pm Casein shake 1 scoop 24 3 1 120
100 g low-fat cottage cheese 12 5 2 80
3 celery sticks 0 1 0 31
TOTALS: 335 99 71 2,387
Shaun devised a 16-week training and
diet plan to achieve this. A typical week
looked like this:
Monday am: 5 km run before breakfast
Monday pm: upper-body workout
(antagonistic supersets totalling 15 sets
ranging from 5 to 20 reps)
Tuesday am: legs (antagonistic supersets
totalling 15 sets ranging from 5 to 20
reps)
Tuesday pm: work on weak links
biceps, triceps or abs and calves
doing circuit-based routine
Wednesday am: stretch
Wednesday pm: rest
Thursday: repeat Monday
Friday: repeat Tuesday
Saturday: repeat Wednesday
Sunday: play T20 cricket or do high
intensity interval training
Shaun consumed 45% protein, 25%
carbs and 30% fat. I had about 600
calories below my calorie need for the
day, he says. This would lead to about a
1.5 pounds per week fat loss. I had to eat
every two to three hours and drink about
ve or six litres of water a day. Here is a
sample pre-contest daily meal plan.
MALE FITNESS MODELCLASS B
ROMAIN GIRBAL
WHO IS HE?
Former rugby union player Romain
admits his first year of weight
training wasnt the best. I did bench
presses five times a week and nothing
else, he says. But for the last six years
Romain, who was born in France but
has lived in the UK for the last four
years, has been training very produc-
tively indeed.
I play tennis and rugby on a
regular basis and do weekly sprints in
Regents Park to stay explosive. He
also lifts weights in between doing all
that and his job as a lawyer. Going to
the gym after work is one of the best
stress releases I have found, he says.
FAME was his first competition and
he didnt know what to expect so
winning came as a surprise. His
family was even more shocked. I
called them in France and they didnt
believe me, he says.
He had 8% bodyfat at FAME UK
and hopes to get this down to 5.5% in
time for the FAME World Champion-
ships in Las Vegas in December. This
will, of course, be tough but definitely
achievable, he says.
HOW HE GOT THE BODY
Romain trains all-year round and never
lets his bodyfat go above 9.5 per cent.
From Monday to Friday he eats as follows:
8.00 am protein shake, porridge and a
banana
MUSCLE&FITNESS
205
11.00 am protein shake
1.00 pm chicken breast and 150 g
brown rice or a chicken burrito
5.00 pm protein shake and fruit
6.30 pm train followed by protein
shake
9.00 pm chicken breast, fish, turkey or
steak with 200 g of green beans.
Midnight casein protein shake and
ZMA.
On Saturday he increases his
carbs by having more fruit before
5.00 pm and on Sunday he eats
whatever he wants until 6.00 pm.
I try to avoid doughnuts and cakes
but otherwise I eat pretty much
anything, he says. I just make sure
I have protein at least five times
throughout the day.
His training does not change much
all year. This is his standard pro-
gramme. He usually does four sets
per exercise and eight to 12 reps.
Monday: chest, biceps and abs
Tuesday: back and triceps
Wednesday: shoulders, forearms and abs
Thursday: legs
Friday: same as Monday but higher reps
Saturday: shoulders, triceps and
forearms
Sunday: 5 km run
Anyone can get a great body,
says Romain. You just need good
willpower and to make sure you have
enough protein all day long, that you
dont eat too many carbs and that you
drink alcohol only once a week
maximum.
SNAPSHOT
NAME: Romain Girbal
DATE OF BIRTH: 6th September 1983
PLACE OF BIRTH: Limoges, France
LIVES: London
HEIGHT: 182 cm (5 11)
WEIGHT: 86 kg (190 pounds)
COMPETITION HIGHLIGHT: 2011
FAME UK Fitness ModelClass B
winner
AMBITION: To win the FAME World
Championships
TRAINING ADVICE: Train six days a
week no matter what and eat right. Diet
is 80% of the end product.
206
MUSCLE&FITNESS
WHO IS HE?
Helmut is the undisputed king of FAME.
He has won the bodybuilding contest for
ve consecutive years and each time he
has been in a league of his own. The man
is a machine, always turning up ripped
and ready.
He works as a personal trainer and his
body is his best advert for his business.
When I was younger, I always knew
that one day I wanted to compete as a
tness model, he says. He started skiing
when he was four; he ran and cycled in
his teens and could do a half marathon
in 1 hour 19 minutes.
Eventually I wanted more, he says.
I wanted it all: supreme strength, a
fantastic six-pack, and so on. So it was
not chance which has made me who I
am, but rather choice.
He makes winning look easy but it
isnt: this year, one day before the
contest, his home suffered a power cut
a big problem when your diet is so
importantand the person applying his
fake tan didnt turn up. But he kept cool
and carried on. You always should have
control of the inside, he says.
Helmut is so consumed with training
that he has little time for hobbies. One of
them is reading about superheroes like
Ghandi, Mandela, and Albert Schweitzer,
he says. Another is appreciating lifes
luxuries. For instance, relaxing with a
proper cup of coffee in elegant surround-
ings, he says. Quality is remembered
while price is long forgotten.
HOW HE GOT THE BODY
Helmut is a master of training and diet.
He takes a scientic approach and the
results speak for themselves.
He usually trains each body part
every ve days. I do not have a specic
routine, he says. I listen to my body
messages with love and care. It is like
Formula One: hit the brakes too late,
you are out; hit them too early, you
will lose time. The same goes for your
muscles.
Generally he trains hard and heavy.
I usually do a heavy isolation exercise
rst, with six to twelve reps followed
with a compound movement, with failure
sometimes, doing 15 to 20 reps, he says.
For example, seated leg extensions
followed by leg press. Every rep counts,
just as everything I eat and drink counts.
He trains calves and abs for 15 intense
minutes most days. For some people,
this will not work, he says. It is
important to listen to advice. But trust
yourself to decide in the end.
Helmut has a top ten list of foods he
eats regularly: chicken or turkey breasts,
egg whites, lean red meat, sh and
shellsh, low-fat or non-fat dairy
products, oatmeal, potatoes, sweet
potatoes, vegetables and fresh fruits.
HELMUTS OFF-SEASON DIET
Meal 1 6 to 8 free-range egg whites with
one yolk, chicken or turkey breast, two or
three bagels, a couple of tomatoes;
coffee with sweetener; mustard, jam,
low-fat butter spread, mineral water with
freshly squeezed orange juice.
Meal 2 post-workout protein shake
Meal 3 sweet potatoes, brown rice or
wholegrain couscous with lean protein
Meal 4 same as meal 3 with asparagus
or broccoli
Meal 5 same as meal 3
Meal 6 same as meal 3 with low-fat
cottage cheese and pineapple
About six weeks before competing he
cuts out carbohydrates from the last two
meals. Every day he drinks 4 litres of
water. M&F
BODYBUILDING
HELMUT STREBL
SNAPSHOT
NAME: Helmut Strebl
AGE: 44
BORN: Tyrol, Austria
LIVES: London
HEIGHT: 191 cm (6 3)
WEIGHT: 89 kg (196 pounds) for
contest; 97 kg (214 pounds) off-season
COMPETITION HIGHLIGHT: Five-time
FAME UK bodybuilding champion
AMBITION: To do well at the FAME
World Championships in Las Vegas in
November
TRAINING ADVICE: Follow your dreams,
no matter how difficult this seems or
what anybody else says. Listen to your
body.
TO CONTACT: helle@hellept.com.
Bodybuilding: 3rd Sandor Nagy,
1st Helmut Strebl, 2nd Andrew Fisher
208
MUSCLE&FITNESS
OCT 13
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GIRL TALK
ALTHOUGH A FAN OF FASTING, THE FASTER THE FAST IS OVER THE
FASTER MY HAPPINESS RETURNS! WHEN IT COMES TO NOT EATING
I GENERALLY STRUGGLE. IN FACT ID SAY EATING IS A MAIN
INTEREST OF MINE. I DO EMBARK ON OCCASIONAL FEEBLE
ATTEMPTS TO FAST FOR 24 HOURS. BY HOUR 25, THE FAST BECOMES
A FEAST... WHICH CONTINUES FOR A SIMILAR DURATION!
GETTING TO
THE JUICY BITS
WITH A TOP TV
NUTRITIONIST!
S
o it is fair to say Im pretty
rubbish at it! I was therefore
delighted to be invited on a
detox retreat and was keen to
see how Id fare without my everyday
life and larder distracting me. The
retreat is, as the crow ies, quite close to
me in neighbouring France. So off I set
with my last supper on my lap, winding
over hills and through valleys until
arriving at Les Gets in the French Alps.
A ski and summer activity resort for
many, this would be my base whilst I
rested and went hungry.
Ferme de Moudon is a private chalet,
a converted barn tucked away down a
sleepy lane. Everything about it is
luxurious; its large, light, airy, beautifully
designed and populated by very attentive
house staff. Cow bells rang around us and
the view was pretty with forested hills.
Because of the things I have done in
tness competition, adventure athletics,
mountaineering and suchlike I am
generally associated with action and
activity. And I wont deny that I love
taking on the great outdoors in all
manner of ways and keeping myself
in a state of enjoyable and benecial
By J oey Bul l
Phot ographs cour t esy of www. amandahami l t on. co. uk
perpetual motion. But the fact is that we
all need constructive downtimeperiods
when we take it easy. It can be tricky
because it doesnt feel very constructive,
but it is imperative for re-energising and
equipping us for what lies ahead.
I dont mind admitting that I have
recently been dredging the bottom of
the well and have experienced genuine
physical and mental energy depletion. I
have simultaneously been working hard
to prepare and shoot a DVD and nish
writing a book, dealing with publishers,
looking after clients, running boot
camps, taking dance classes, being a
mother to a ve-year-old, looking after
the household and tending to a heavily
and unexpectedly pregnant Labrador!
Its all very well in a selsh sense, as
you know you can stumble on and
bounce back eventually, but it doesnt
leave anything in reserve to tackle those
unexpected moments and dramas... and
there have been a few of those too!
So a bit of quiet relaxing time in a new
environment was just what I needed.
For once Id have to look up at the
mountains and simply admire the view,
something at odds with just about every
bre of my body which always wants to
get to the top and look down!
My kind invitation came from
someone The Sunday Times has
described as The Queen of the Detox
SceneAmanda Hamilton. You will
probably recognise her as the presenter
of numerous prime-time TV shows
including Spa of Embarrassing Illnesses,
210
MUSCLE&FITNESS
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u
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p
le
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e
n
ts
The Last Resort, How To Live Longer
and Something For The Weekend. She
has also written several books and is one
of the UKs leading writers and present-
ers when it comes to nutrition. She also
runs a series of retreats in fantastic
venues including Champneys, Glen-
eagles and as far away as Phuket.
Just as your personal trainer should
look t and vibrant your detox guide
needs to look fresh and glowing with
vitality. Amanda certainly radiated all
of that on top of which she exuded
amiability, kindliness, experience and
wonderful knowledge.
Her detox weeks are fasts but with
juices. This ensures that nutrients are
absorbed and makes it all the more
achievable for most of us to keep standing
and not keel over. Being a juice queen
myself and used to putting copious
amounts of vegetables through my twin
turbo V8 super juicer, it was a nice change
to have a chef prepare them for me and
achieve a palatability that I never have!
Once, in a determined frenzy to clear
bacteria, I stuffed an onion, leeks and
garlic through the juicer, gulped it back,
went into a pale sweat and spent the
next 30 minutes praying at the
porcelain altar in the bathroom. I
wonder if it got rid of the bacteria?
So after the self-punishment that Ive
known, this was all very pleasant. It was
also quite peculiar not to have a list of
must dos for the dayno shopping, no
emails, no chasing my tail, just down-
time. Fasting is meant to rest the body
and allow it to self-correct. The energy
is spent on healing. As much as 50% of
energy goes into digestion so remove
that from the equation and the body is
nearly in rest modealthough not if you
run around doing the usual errands or
carry on exercising with intensity.
Octogenarian naturopath Keki Sidhwa
takes no prisoners when it comes to
fasting and has regularly supervised hefty
two-week-long fasts. The results have
been extraordinary in some cases but it
takes a brave person to trust in this.
However, as Amanda says, a long and real
fast is a shock to the body so knowing
when to administer such healing methods
should be left up to the experienced and
wise, like 84-year-old Keki.
Juicing is very easy on the digestion, it
is quickly absorbed and rapidly places
vitamins into the bloodstream. It is also
quite satisfying to the appetite. But you
cant guzzle juices whenever you
fancykeep it to about ve a day.
As can be expected, much mental
clarity follows as the toxins purge and
surface. Beyond the detox symptoms
which can range from fatigue to spots,
headaches to the shakes and any
ailments the individual is prone to,
there is a clearing, lifting, energising
feeling that comes from being empty
and rid of pollutants. It is easy to see
why it is commonly used in religious
practice but it also cant be overlooked
that brain function slows after a while.
After all the body is happy for the brain
to take a back seat whilst it is busy
clearing out debris.
One of the visitors even went through
thoughts and happenings from years
before in his life. Cells have memories,
Amanda reminded us, and while spring-
cleaning you come across all sorts.
If only I could be supervised through
this once a month all my naughtiness
would be balanced out. But with such
regularity it would be difcult to keep
a happy relationship with food. Since
eating sits high on my list of favourite
hobbies, I think Id feel a loss in my life
too. But now and again in the hands of
an expert like Amanda in one of her
rst-class venues, well... it could be just
what the doctor ordered! M&F
Joey Bull is a four-time UK tness
champion, former adventure athlete and
top international personal trainer.
Visit www.joeybull.com and join
www.groups.yahoo.com/groups/joeybull
212
MUSCLE&FITNESS
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Compi l ed by J ames Col l i er
NUTRITION ADVICE
A MONTHLY Q&A
COLUMN THAT GETS
RIGHT TO THE HEART
OF YOUR MOST ASKED
QUESTIONS ON DIET
& SUPPLEMENTATION
ITS ALL IN
THE GENES!
LEAN MUSCLE GROWTH
WITH MORNING
WORKOUTS
Q
I used to train in the evenings after
work but now Im working a later shift
Ill have to train in the mornings before work.
How can I structure my nutrition plan to
make sure that I have enough energy as I
will only have time for breakfast before I
start work? My goal is lean muscle growth
and I start work at 11.00 am.
Thanks,
Nigel
Hi Nigel,
Moving over to morning training neednt be
so much different from training later in the
day. After all, its the whole nutrition plan
which will provide energy and, if your
previous days eating has been adequate,
you should find yourself buzzing with energy
before your morning workout. Also, its the
nutrition surrounding your workout which is
the key, so a good breakfast and post-
workout shake are very important, as well
as the meal following this.
Below is a plan aimed at any keen
competitive or recreational bodybuilder
who wishes to gain lean quality muscle and
strength. This plan offers a different meal
structure and food choices and is based
around morning weight training. The key to
making quality gains is to eat good quality
food, in adequate amounts without overeat-
ing, at regular consistent times through the
day. The food should be based around high
quality protein foods, regular intakes of low
glycaemic index carbohydrates, (which are
more slowly digested and absorbed), plenty
of fruit and veg and sources of essential fats.
You will need to be adequately fuelled
before training, so it will mean getting out
of bed and leaving sufficient time to have
breakfast and not train on a full stomach. In
addition, to help keep gains lean, two sessions
of 40 minutes of low intensity cardiovascular
exercise per week would be useful, either in
the morning or, if possible, in the evening.
Some nutritional supplements can also be
useful aids to packing on the bulk, but not in
place of good wholesome food.
BREAKFAST 8.00 AM
Home-made smoothie: tbsp ground linseeds +
cupful of berries + 50 g oats + 40 g whey
protein powder + 400 ml skimmed milk
45 MINUTES LATER
WEIGHT TRAIN
IMMEDIATELY POST-WORKOUT
40 g scoops whey protein + 40 g maltodextrin
in water
45 MINUTES LATER
Sandwich: 2 slices granary bread + 80 g
chicken slices + salad
Handful of mixed nuts
Large banana
Mug of green tea
LUNCH 1.30 PM
150 g oily fish (e.g. salmon/mackerel)
50 g (dry weight) basmati rice
Large mixed salad
1 Tbsp mixed seeds
Low-fat yoghurt
4.30 PM
6 oatcakes
Tub of cottage cheese or quark
Apple
7.30 PM
200 g lean red meat/chicken/turkey/white fish
50 g (dry weight) basmati rice/wholewheat
pasta or 5 to 6 small boiled new potatoes or
large sweet potato
Large serving of vegetables/salad
Low-fat yoghurt
10.00 PM
2 slices granary bread toasted + crunchy
peanut butter
BEDTIME
30 g casein protein in skimmed milk
As with my other bodybuilding meal
plans this is merely a guide. Vary your food
choices with a range of different meats/fish/
alternatives, complex carbohydrates, fruit
214
MUSCLE&FITNESS
and vegetables every day, and drink plenty
of water.
Maltodextrin is a carbohydrate powder, ideal
for replenishing energy after training. Casein is
a much more slowly released protein powder
than whey, so is preferable to have at bedtime.
WHEY PROTEIN
HYDROLYSATE
Q
How is whey protein hydrolysate
different to other types of whey
protein powder and is it worth using?
Jim
Hi Jim,
Whey protein hydrolysate is also known as
hydrolysed whey protein and is the purest form
of whey protein powder supplement. Whey
protein concentrate has to be processed,
and whey isolate is put through additional
processes. When this whey is then put through
a further process, called hydrolysis, the longer
protein chains (polypeptides) are broken down
into even smaller peptides.
Whey isolate is already pretty pure, but
with the additional hydrolysis, there is further
breakdown into short chain proteins called
oligopeptides. The structure of the protein is
broken and bonds between amino acids in
the chain are hydrolysed allowing the protein
to be more easily digested and absorbed.
Think of hydrolysis as pre-digesting the
protein. This is even easier on the digestive
system and a higher percentage of the
protein can be absorbed. Whey hydrolysates
can have as much as half of the amino acid
bonds broken. Taste can be a good indicator
of whether the product youre using has a
higher amount of hydrolysed bonds, as
protein powders with smaller protein
fragments tend to have a bitter flavour.
Whey protein hydrolysates are claimed
to be the best post-workout protein formulas
available. However, they taste foul, are
expensive and contain virtually no biologically
active protein fractions as all are destroyed
during the hydrolysis.
When looking for a hydrolysed whey protein
formula make sure the product indicates the
degree of hydrolysis applied to the protein.
The higher the percentage the more hydrolysis
that has taken place and the more bitter it will
taste. The packaging should display a table
listing the molecular weights of the peptides
measured in Daltons, as well as the percentage
of peptides; for example: MW 20,000 to
40,000 Daltons 40%.
In theory, whey protein hydrolysate is the
ultimate protein to take immediately after a
workout, as it is absorbed very quickly, due to
the fact that its more digested than other
types of whey. However, the fact that there are
virtually no biologically active protein fractions
could be viewed as a drawback. For this reason,
its generally recommended that hydrolysed
whey protein is used only pre- or post-workout.
Use a good quality whey concentrate or isolate
at other times of the day.
TYPES OF CARBOHYDRATE
SUPPLEMENT
Q
Im confused with all the different
carbohydrate powder supplements
available. Do they have different uses and
which are best?
Mark
Hi Mark,
Before we look at the different carbohydrate
powders, we need to look at some basic
chemistry and at carbohydrate foods in order
to get a better understanding. Carbohydrates
are organic compounds containing carbon,
hydrogen and oxygen; they are nutrients which
are a very effective fuel source for the body.
Each gram of carbohydrate provides us with
four calories of energy. The main important
terms Ill refer to are:
Monosaccharide: The simplest form of
carbohydrate, i.e. one sugar molecule.
Examples are glucose and fructose.
Oligosaccharide: Carbohydrate chain of a few
simple sugars in length.
Polysaccharides: Carbohydrates containing a
large number of sugars. Starch, glycogen,
multidextrose, and cellulose are examples.
Glycogen: This polysaccharide is the storage
form of carbohydrate in humans and animals,
stored in muscle tissue and the liver.
Principally, the carbohydrates in our diet are
sugars and starches. Sugars include table
sugar (sucrose), glucose, fructose, milk sugar
(lactose) and others. Starches are obtained
from complex carbohydrate foods such as
bread, potatoes, rice, pasta.
Dietary carbohydrates are a lot more
com plicated than just sugars and starches,
so to make things easier, we use the term
glycaemic index (GI) which is a measure of
the reaction of the blood glucose levels to
consuming a food when compared with
glucose which has a GI of 100. Low GI foods,
below about 55 cause glucose levels in the
blood to rise only slowly and over a long time
period, compared with high GI foods of over 70
which lead to a rapid but short lived rise in
blood glucose.
High GI foods include sugars, white and
wholemeal bread, some breakfast cereals,
white pasta, old potatoes, cakes, sweet
biscuits and confectionary. Low GI foods
include oats, basmati rice, wholewheat pasta,
new potatoes, sweet potatoes and granary
bread. Ideally we should be basing our meals
around low GI carbs in order to provide an
efficient influx of energy.
Carbohydrate Supplements: Not so long ago
if you wanted to purchase a carbohydrate
powder from a health food store it was easy:
you simply bought glucose. But, as always,
things have moved on and now theres a range
of different formulas, the main ones being:
Dextrose is glucose, the simplest carbohy-
drate. Dextrose is a monosaccharide which is
70 to 80% as sweet as table sugar. It is highly
soluble in water and mixes easily with a fork or
in a shaker. Dextrose has been used for
decades in sports supplementation, and its
use continues today. It has a GI of 100 and is
used for energy or refuelling after a workout. It
is available as a flavoured or unflavoured
powder to be added to drinks. It is also
increases the mixability of other substrates
when combined in solution.
Maltodextrin is also known as multidextrose or
glucose polymer powder and is a synthetic
polysaccharide, i.e. a complex carbohydrate. It
is usually produced from corn starch and the
glucose polymers vary in length. It is a fine
white powder which is not sweet, and is
actually relatively bland.
Maltodextrin is used by a range of sports
people to help meet the high-energy demands
216
MUSCLE&FITNESS

of intense exercise. Although structurally it is

a complex carbohydrate, the chemical
structure is such that it is open to rapid
breakdown, so it is digested and absorbed
very rapidly. It is in fact digested faster than
sugar and has a GI of 105. Its main uses are
for additional energy, to help bodybuilders
gain quality weight and for refuelling after
exercise. It is commonly a primary ingredient
in weight-gain formulas as its a cheap and
convenient way of bumping up the calories.
Fructoses is the monosaccharide found in
most fruits and in honey. It has a GI of 40
so, despite being a simple carbohydrate, it
is in fact slowly absorbed. Fructose is a
coarse granular powder with a sweet taste
that mixes very well in water. It is popular
as a sweetener as gram for gram com-
pared with sucrose (table sugar) it is a lot
sweeter, therefore you need less and you
consume less calories.
Palatinose is a low GI carbohydrate which
provides a steady influx of glucose. It is a fine
powder which has a very low GI of 32 and is
also low on the II (insulin index). Its basically a
source of glucose but without the surge of
insulin, which makes it a useful supplement
pre-exercise.
Activated Barley is a pre-sprouted grain
carbohydrate source that is digested slowly.
The GI is very low at below 30 making it an
ideal slow release energy source. It is
also high in a type of fibre called
beta-glucan which may have
cholesterol-lowering and
immune-enhancing
benefits.
Ultra Fine Ground Oats.
Oats are a great source
of slow released, low
GI carbs. You can,
of course,
buy your own oats and blend them but they
arent soluble and produce a very gritty shake.
Ultra fine ground oats are available as a
supplement which retains the nutrition and
is soluble in a shake. Nutrient benefits are
retained when the oats are ultra fine ground;
this includes beta-glucan, B vitamins and
protein. The GI does increase; oats are a low GI
food, but ultra fine ground oats have a higher
GI and thus should be considered a medium GI
carb source.
Waxy Maize Starch (WMS) is a complex,
long-chain, super-high molecular weight
carbohydrate with a neutral taste. The
molecular weight of the molecules in WMS
is a lot higher than other carbohydrates. The
larger size minimises the osmolarity of the
carbohydrate so it can move through the
stomach twice as fast as dextrose, giving
WMS a very high GI and very low osmolarity,
so it is absorbed extremely rapidly, far
quicker than maltodextrin or dextrose. It is
ideal for refuelling post-workout and will
boost insulin levels.
After training WMS has been shown to
replenish muscle glycogen considerably
faster allowing for an increase in perfor-
mance when compared to carbohydrates
found in ordinary sport drinks.
1
The fact that
WMS passes through the stomach faster
also means there is less chance of abdominal
discomfort and bloating often associated
with high intakes of carbs.
Vitargo is a patented carbohy-
drate formula derived from barley
starch. The molecular weight of the
molecules in Vitargo is a lot higher
than other carbohydrates at around
500,000 to 700,000 compared to
maltodextrin which is less than 10,000.
The larger size minimises the osmolarity
of Vitargo, so it can move through the
stomach twice as fast as dextrose,
so its absorbed a lot faster
than most other carbs.
Vitargo post-workout
has been show to result in
faster and greater
increases in blood glucose
and serum insulin
concentrations than a low molecular weight
carbohydrate. Like WMS, it will empty from the
stomach faster, and help with rehydration. It
can be used pre- and during training without
any discomfort and will help replenish glycogen
more rapidly.
Carbs are a great source of energy, but what
types we use and how we use them will have a
huge impact on our performance and progress.
We should all be basing our meals around low
GI carb foods, but the quantity we have at each
meal will vary depending upon our goals. For
instance, if youre trying to lose weight, the
portions will need to be smaller, whereas if
youre a hardgaining strength trainer or
bodybuilder you can get away with larger
portions of low GI carbs at meals.
Post-workout is where the high GI carb
supplement powders will come in handy.
Adequate refuelling after training will help
energy levels for the next workout. A
maltodextrin-dextrose combo will be fine for
most, but for those of you into hard training
at competition level, where prompt
recuperation is imperative, Vitargo or WMS
will be great choices.
If youre a hardgaining bodybuilder who
struggles to eat the amounts of food required
to gain muscle, 3 to 4 scoops of maltodextrin in
water sipped throughout the day is a great way
to supplement your carbohydrate intake.
Carbohydrate-loading is a technique used
by competitive athletes and bodybuilders
whereby muscle glycogen reserves are
increased by greater than normal amounts
pre-event. Carb-loading usually involves
two or three days of a large, regular intake
of a mixture of high and low GI carb foods.
The idea is that muscle glycogen levels are
maximal which will help muscle endurance
and make the muscles appear fuller. M&F
Reference:
1
Piehl Aulin K, et al (1999). Muscle glycogen
resynthesis rate in humans after supplementation
of drinks containing carbohydrates with low and
high molecular masses. Eur J. Appl. Physiol., 81:
346-351.
James Collier, BSc (Hons), RNutr is a
registered nutritionist and author of
Informed Bodybuilding Nutrition. He runs
his own nutrition consultancy business,
and the bodybuilding, strength and fitness
website www.MuscleTalk.co.uk.
He is available for personalised, tailored
nutritional advice online.
Geoff Evans & John Plummer
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Shaun-Joseph Tavernier

BY ERIK SOLNG, ONE OF THE UK S

LEADING PERSONAL TRAINERS
INTERVIEWED BY J OHN PLUMMER
PHOTOS BY TAUSEEF ASRI
TRAINING ADVICE
PERSONALLY
SPEAKING
I
t is awesome to see celebrities
with very lean, yet muscular
bodies and streamlined waists.
So many people want this kind
of physique now that I thought
I would look at some of the myths and
misconceptions and give some advice
on how to achieve it.
Lets start with some basics: the
quest to gain lean muscle mass starts
with losing fat. Its not about reshaping
the muscle; its about maintaining or
increasing muscle mass while losing
enough fat to make the muscle appear
more dened. Regular resistance
training is the best way to go about this
because not only will it preserve and
increase muscle mass, it will also make
your metabolism more efcient and
improve your mobility.
There is a lot of misinformation out
there about building lean body mass. If
you base your knowledge on what you
read in magazines and on the internet
you must be careful about what you
choose to follow. One of the biggest
reasons people do not achieve their
goals is because they get confused
about what to do.
MYTH 1 PERFORM HIGH REPS
WITH LIGHT WEIGHTS
The majority of people I talk to in the
gym, including many personal trainers,
think that if you perform high reps
with light weights you are guaranteed
to get muscle denition. This is partly
true: performing high reps and sets
with a lighter weight might burn off
more calories if done for long periods
of time. However, doing this while
dieting with the hope of adding more
denition to your physique could
simply leave you looking smaller and
stringier than you desire.
The only way to lose weight is to use
more energy than you consume. But
when dieting for fat loss the body can
shift into a catabolic state whereby it
loses fat tissue, which is great, but also
muscle size, which is not so great.
That is why you can look stringy. To
achieve the fashionable lean and
muscular body you must continue
stimulating muscle growth whilst
restricting calorie intake and as you
probably know, lifting light weights
for high reps is not the best way to do
this. So dieting and high reps arent
the best combination.
Muscular bodies burn up more
calories and potentially more fat so its
good to maintain as much muscle as
you can while dieting. This isnt always
possible if you combine light weights
with high reps because your muscles
arent getting enough stimulus to grow.
An effective way to hold onto your
muscle mass is to lift as heavy as you
can safely manage while performing a
moderate range of reps. You will keep,
and possibly increase, the muscle you
worked so hard for and also burn
more calories and fat. It is easy to fall
for the myth that lighter weight and
higher reps are better for definition.
But less weight lifted equals less
muscle growth. My advice is to lift
heavy and focus on achieving defini-
tion by watching your diet and by
doing cardio.
MYTH 2YOU NEED TO TRAIN
FOR MORE THAN AN HOUR
Another common mistake is spending
too long in the gym. Training for too
long, too often, can be counterproductive
to your muscle-building aims. When
the body is placed under stressful
conditions, such as through prolonged
weight training, it breaks down proteins
from muscle and uses them as energy.
If at the same time you are on a low
or zero carbohydrate diet the effects
could be even worse. The longer the
workout, the more protein gets broken
down to fuel the workout. Overtraining
may also impair the efciency of the
immune system, which creates a
greater risk of colds and viral infections.
My advice is to limit your intense
training sessions to less than an hour
and to lift on no more than ve days
each week.
LEAN, MUSCULAR BODIES
HAVE BECOME HIGHLY
FASHIONABLE IN RECENT
YEARS, MAINLY DUE TO
THE INFLUENCE OF FILMS
AND TELEVISION.
220
MUSCLE&FITNESS
MYTH 3YOU CAN SPOT
REDUCE FAT
Every day I see people doing hundreds of
crunches to lose unwanted fat from their
waists. But I have never actually met
anyone who managed to lose fat from just
one body area. Thats because you can
only reduce fat in a particular area by
reducing overall bodyfat. The best way
to achieve this is by combining sensible
dieting with weight and cardio training.
Spot reducing just doesnt work.
and greasy fast foods. To get healthy
polyunsaturated fats, eat more oily sh
or regularly use axseed oil.
SO HOW SHOULD I GO ABOUT IT?
Many people who want to get lean
monitor their daily intake of protein.
Theres an ocean of products out there
and thousands of articles recommend-
ing how much to take but currently
theres no conclusive evidence of the
maximum amount of protein a person is
able to utilise from each meal or drink.
There are many factors that determine
how much protein the body is able to
use at a time, including health, age and
weight, but its not possible to recom-
mend a precise amount.
What we do know, however, is that
protein builds muscle and consuming
1.5 to 2 g of protein per kg of bodyweight
each day is likely to meet your needs.
Protein provides essential building
blocks in the process of gaining lean
muscle mass. And its also the least
likely nutrient to facilitate the storage
of bodyfat. However in order to
build muscle and also to burn fat a
specic physiological reaction must
occur, which must be facilitated by
carbohydrates.
Therefore, for effective recovery after
hard training I recommend a combina-
tion of protein and carbohydrates,
regardless of whether you are looking
to gain weight or lose fat. Depending
on your specic goals, you can vary the
ratio between post-workout carbs and
protein but I would never suggest taking
only protein without any carbs.
There are many theories going around
gyms but I aim to coach my clients on
how to gain lean muscle mass in a
healthy, tried and tested way. Extreme
results do not always require extreme
regimes. It all comes down to the holy
trinity of basics: training, nutrition and
rest. If you nail them all you are bound
to be successful!
Healthy regards,
Erik Solng M&F
For more information contact:
erik.solang@solanghansen.com
or visit: www.solanghansen.com
MYTH 4YOU SHOULD AIM
FOR ZERO FAT
This is a massive misconception and
a sure way to end up with less muscle
mass. Polyunsaturated fats are impor-
tant factors in building muscle. They
include two highly important essential
fatty acidslinolenic (omega-3) and
linoleic (omega-6). If you are looking
to improve your diet, reduce the
saturated and trans fats found in
deep-fried foods, biscuits, doughnuts,
MUSCLE&FITNESS
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PROFILE
Stann. I told him that it could have
been either one of us who got
caught.
Aptly nicknamed The All American,
Stann has built his life around the
concept of honour, the gesture to
Santiago being a small window into
a philosophy that has coloured every
phase of his lifefrom playground
brawls to his time at the U.S. Naval
Academy to joining the Marines and
seeing combat in Iraq. He currently
serves as president of Hire Heroes
USA, a non-profit-making organisation
whose primary goal is to provide jobs
BRIAN STANN HAS BEEN TO HELL AND
BACK IN COMBAT. HIS NEXT MISSION:
THE UFC MIDDLEWEIGHT TITLE.
BY MATT TUTHILL
J
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THE ALL
AMERICAN
B
rian Stann knelt beside
Jorge Santiago and spoke
to him quietly. Their UFC
130 fight had ended
moments before, referee
Herb Dean pulling Stann off a dazed
Santiago and pushing him away. Stann
had forced Santiago, a Brazilian
jiu-jitsu specialist, to fight on his feet,
resulting in a devastating right hook
and several seconds of unanswered
ground-and-pound shots resulting in
a TKO victory for Stann.
I wanted him to know that I really
appreciated him fighting me, says
for military veterans, especially those
wounded or disabled in combat.
Weve come from getting a couple
of veterans hired every few months
to averaging three to five hired every
week, he says. Were helping veterans
write rsums, go through mock
interviews, and learn to communicate
their skills to civilians.
FALLEN BROTHERS
Vegas bookies favoured Stann at UFC
130 despite Santiagos vast edge in
experience. Perhaps it was Stanns
dominant win over Chris Leben
at UFC 125 that influenced their
thinkingbut its more likely they
couldnt see Stann, a Silver Star
recipient for valour in Iraq, losing on
Memorial Day weekend.
Ive lost more friends than you can
count, he says, so when Im walking
into that cage, I think about some
of the pain they had to feeltheir
losses and their wounds. I use that
to get just a little bit angry before my
fight, and I want my opponent to feel
that pain.
In May 2005, Stanns platoon was
ordered to guard a bridge over the
Euphrates River that served as a main
transportation artery for nearby
insurgents. The platoonWar Pig 2
was constantly attacked, but after six
Stann (right) has compiled
a 133 record since
turning pro in 2006.
224
MUSCLE&FITNESS
blood-soaked days and nights, the
Marines emerged victorious. Some of
the 42 men under Stanns command
were wounded, but all survived.
I got that Silver Star for being lucky,
he says. It was strictly due to the
discipline and courage of the Marines
that I was fortunate enough to lead.
Its like when an MVP gets an award,
it was really the guys around him
making him look good.
BORN FIGHTER
Since his 2006 WEC debut, Stann has
improved exponentially, winning the
WEC middleweight title in 2008, and
hes now a Top-10 contender in the UFC.
After knocking out Santiago, he believes
hes as close as two wins away from a title
shot. Following UFC 130, hes gone back
to his regular training schedule under the
tutelage of world-class MMA coaches
Mike Winkeljohn and Greg Jackson.
His warrior mentality, however, is
something more viscerala quality
that cant be cultivated in a gym. By all
accounts, Stann was born that way, his
instincts first emerging when he was a
9-year-old boy growing up in Scranton,
Pennsylvania. Most of the brawls from
back then have faded from memory,
but not his first.
It wasnt over anything in particular,
he says, just older kids looking for
trouble. I was a big kid and I was
athletic, but I had never been in a real
good knock-down, drag-out fight.
I remember he hit me with three
punches right in a row, bloodied my
nose, and knocked me down. I never felt
so embarrassed and defeated in my life,
and I never wanted to feel that again.
Stann was at least four years younger
than the aggressor, but he didnt see
the age and size difference as an
excuse. That humiliation instilled a
settle this like men bravado that has
informed the biggest decisions of
his lifeincluding his choice of the
Marines over the Navy after graduating.
He didnt want to be on a ship. He
wanted to be out in the desert with a
rifle in his hands, face-to-face with the
enemy.
ULTIMATE GOALS
Stann took up kung fu after that early
lesson, but the beatings kept coming, so
he soon deemed traditional martial arts
"impractical". Watching the early UFC
gave him new ideas about how he
should be training, with jiu-jitsu, boxing,
and wrestling at the centre of his new
universe. The movie Bloodsport,
ironically enough, played a role, too. I
used to watch it so often that I actually
had to buy it twice because I wore the
VHS tape out, Stann says, laughing.
The picture is a bit ridiculous: a young
kid gets bullied and takes refuge in a
Hollywood fantasy, vowing to live it
out. But no ones laughing now. Stann
has authoritatively shut the mouth
of every critic hes ever run across
in his career. There is,
however, one last profes-
sional hurdle, and hes
hell-bent on clearing it.
I want to be champion,
he says. I want to prove
everybody wrong who said
I couldnt do it, everybody
who dubbed me as just a
military guy with a story who
doesnt really belong fighting
at this level. Regardless of
your background, if youre
willing to put in the work, you
can achieve anything. M&F
Stann lands a
textbook leg kick on
Jorge Santiago at
UFC 130.
"I WANT TO BE CHAMPION.
I WANT TO PROVE EVERY-
BODY WRONG WHO SAID
I COULDN'T DO IT. "
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email: adam@tforum.co.uk
BY ANDY SHELTON
PHOTOS BY TAUSEEF ASRI
COACHS CLINIC
N
GETTING INJURED
SUCKS! TRAINING
TO BOOST YOUR
TISSUE TOLERANCE
obody likes being injured.
From a niggle which stops you
performing to your optimum to a
full-blown season-ending muscle
tear, many of the injuries which you sustain
are entirely avoidable through adequately
strengthening your tissue. Each tissue in your
body, be it bone, tendon, muscle or any other
has a level of tolerance which, if exceeded, will
break. You can liken your bodys tissue to a
piece of paperyou need a certain amount
of force in each direction to tear it. Similarly,
weaken the paper by putting some small tears
in itcomparable to the microtrauma caused
by exerciseand the paper will tear more
easily. Alternatively, increase the strength
of the paper (using two pieces)similar to
increasing the strength or size of your
musclesand more force is needed to rip it.
So how do you go about increasing the
tolerance of the tissues which are the usual
source of injury in sportnamely bone,
tendon, ligament and muscle?
Bone material is superior to all other
materials of the human body in terms of
elasticity, strength and toughness.
(1)
The
majority of growth in bones occurs during
puberty
(2)
although something termed
remodelling replaces older bone material
later in life
(3)
. Thus, altering your bones
strength after puberty is difcult, but not
impossible. By stressing your bones under
tension, compression and sheer forces will
cause the microtrauma you need for
remodelling to take place. This involves cells
called osteoclasts which absorb old, damaged
bone and in its place form new bone tissue.
(4)

An ideal way to cause the microtrauma needed
to increase the density and strength of your
bones, as with all of your tissues, is via the
theory of progressive overload.
(5)
Simply adding some landing drills into
your warm-up will be enough to begin the
damage-repair process. These are drills which
require you to jump from standing and land
with stiff legs, for example, jumping over a
hurdle or small block and landing with only a
slight bend at your knee and hips. Continually
increasing the weight (using weighted vests,
etc) will continually overload your bones,
consequently increasing the tissues strength.
Tendons which join bone to muscle and
ligaments which join bone to bone are both
brous connective tissues made of collagen.
Tenoblasts and ligamentoblasts are the cells
which repair tendons and ligaments
respectively and the activation of these cells
through microtrauma occurs most effectively
through the use of eccentric overload. Your
muscles also have cells called satellite cells
which are involved in growth and repair and
the strength of these tissues is also best
increased using the eccentric overload
method, although this is not the most effective
way of increasing your 1RM (1 Rep Max-
imumthe maximum amount of weight you
can lift once). The eccentric portion of a lift is
the part where the weight is being lowered.
Eccentric overload involves lowering a heavier
weight than you lift.
An example of this for your Achilles tendon
and calf complex is a simple calf raise. Using a
barbell on your back, or a Smith machine,
stand on a 10 cm block with your heels off the
back edge, then raise yourself up onto your
toes using both legs and lower using only one,
keeping your knees straight. Again increasing
the weight and the total number of reps which
you undertake will ensure that you are
overloading your tissue each time you lift.
Be warned thoughthis exercise, along with
most eccentric overload exercises will cause
major DOMS (delayed onset muscle soreness)
if youre not used to the movement!
The nal point on strength training for
injury avoidance is to ensure that you allow
enough recovery time to allow your tissues
to repairremember the pre-ripped paper
analogy. In general, you should certainly look
to leave enough time for all of the soreness
in that area to subside before revisiting the
exercisethis may be up to a week initially,
but only a few days as your muscles get used
to the exercises. If you have been unfortunate
enough to get injured, you will have to make
sure you read next months article where
I will discuss the use of sports science in
rehabilitation. M&F
REFERENCES
(1) Cardinale, M., Newton, R. & Nosaka, K. (2011)
Strength and Conditioning: Biological
Principles and Practical Applications.
Wiley-Blackwell: Sussex.
(2) Frost, H. (1990) Skeletal structural
adaptations to mechanical usage.
Anatomical Record, 226: 403.
(3) Mori, S. (1993) Increased intracortical
remodelling following fatigue damage.
Bone, 14: 103-109.
(4) Martin, R. (2007) Targeted bone remodel-
ling involves BMU steering as well as
activation. Bone, 40:1574-1580.
(5) Selye, H. (1957) The stress of life. London:
Longmans Green.
>

Andy Shelton is sports scientist/strength and
conditioning coach at Leicester Tigers Rugby Club.
Andy is happy to answer M&F readers questions on
strength and conditioning and sports science.
Please email him at: askandy@weideruk.com.
PUT A
TIGER IN
YOUR
TANK!
Matt Johnson and Andy Shelton
226
MUSCLE&FITNESS
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M
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UNDER THE
MICROSCOPE
We examine the critical active ingredients in
various sports supplements. We award high marks
to those with existing supportive data, real-world
results and innovation in formulation. Here we
put iFORCE NUTRITION HEMAVOL under the
microscope.
BY J I M STOPPANI
TAKING A PURELY SCIENTIFIC LOOK AT THE BEST
PRODUCTS IN THE WORLD OF SPORTS SUPPLEMENTS
AGMATINE is a byproduct of the
breakdown of the amino acid arginine.
The main reason that its included in
Hemavol is the fact that it boosts
nitric oxide (NO) levels. Greater NO
production dilates blood vessels to
increase blood flow to muscles. This
provides bigger pumps in the gym,
which leads to long-term muscle
growth. The increased blood flow
also increases muscle endurance and
strength, as research confirms.
However, agmatine does far more
than just enhance NO production.
To start, agmatine increases insulin
release. And insulin is not only an
anabolic hormone that increases
muscle growth, it also dilates blood
vessels to further boost blood flow to
muscles. Agmatine also works in the
body as a novel neurotransmitter.
That means that it can boost training
intensity and muscle strength by
ramping you up and creating stronger
muscle contractions. It can also blunt
pain to help you train past the pain
barrier, allowing you to complete
more reps and instigate more muscle
growth. Agmatine can even help to
boost levels of the anabolic hormones
testosterone and growth hormone,
both of which are critical for muscle
growth. Plus, it provides an anti-
oxidant benefit that can aid muscle
recovery.
GRADE: ####
REASON: This compound has been
dubbed a super arginine, and anec-
dotal reports support this contention.
However, there is little research on
agmatines ability to raise NO levels
and enhance muscle strength and
endurance.
CITRULLINE MALATE is the amino
acid citrulline bound to malic acid
(malate). Citrulline has been shown
in clinical studies to boost arginine
and nitric oxide (NO) levels even
better than arginine does. While
increasing blood flow to muscles
via nitric oxide does lead to higher
energy production in the muscles,
citrulline also increases energy levels
228
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directly. It does this by removing
ammonia from the body. This toxic
compound is produced when amino
acids are broken down, such as during
exercise, and it leads to fatigue. By
keeping ammonia levels low in the
body during workouts, citrulline
helps to delay fatigue. Having malic
acid attached to citrulline further
aids energy production and fatigue
reduction. Thats because malic
acid is an energy metabolite in the
body, and it helps to convert the
lactic acid thats produced during
exercise into energy. Clinical studies
show that patients taking citrulline
malate not only experience less
fatigue, but produce 35 per cent
more energy during workouts and
experience a 20 per cent increase
in recovery rates between bouts of
exercise.
GRADE: #####
REASON: Impressive research in
humans supports the ability of
citrulline malate to increase NO levels,
boost energy and recovery, and delay
fatigue.
NORVALINE is a derivative of the
branched-chain amino acid (BCAA)
valine. Research has shown that this
modified amino acid can boost NO
levels by more than 50 per cent! The
main way that norvaline works to
enhance NO production is by reduc-
ing the breakdown of arginine in the
body. In the blood vessels, the amino
acid arginine is converted into NO,
which widens the blood vessels and
increases blood flow. However, the
enzyme arginase breaks down
arginine and reduces NO production.
By inhibiting this enzyme, norvaline
maintains higher arginine levels in
the body and therefore leads to
increased NO production. Since
citrulline increases arginine levels in
blood vessels, taking norvaline along
with it is critical for maximising
arginine levels and NO production.
Arginine also increases growth
hormone (GH) levels, which is
critical for muscle growth and
strength gains. So in addition to
indirectly raising NO levels, norvaline
also indirectly raises GH levels in the
body for greater gains in muscle mass
and strength.
GRADE: #####
REASON: Both research studies and
anecdotal reports are positive on
norvalines ability to raise NO levels
and therefore enhance endurance and
strength during workouts and produce
greater gains in muscle mass.
L-ALPHA-GLYCERYLPHOSPHORYL-
CHOLINE (ALPHA-GPC) is a natu-
rally occurring phospholipid com-
pound that plays a critical role in the
way the brain and muscles function
and communicate. Alpha-GPC
increases synthesis of the neuro-
transmitter acetylcholine in the
brain, which is critical for optimal
nerve transmission. This leads to
better mental focus and even muscle
strength. In fact, one study presented
at the 2008 Annual Meeting of the
International Society of Sports
Nutrition reported that subjects
taking one dose of alpha-GPC
before a workout increased their
bench press strength by 15 per cent.
Alpha-GPC has also been found
to boost GH levels during workouts
by almost 50 per cent more than
a placebo. This can have a profound
effect on muscle growth and strength.
GRADE: #####
REASON: Research confirms that
alpha-GPC significantly boosts GH
levels and muscle strength, as well
as enhancing brain function.
RUTAECARPINE is an extract from
the herb Evodia rutaecarpa. This is
the same herb that the popular
fat-burner extract evodiamine also
comes from. However, rutaecarpine
has little to do with fat burning and
everything to do with blood-vessel
dilation. It works in the blood vessels
to increase calcium levels, which
activates NO production to relax the
smooth muscle cells and cause
vasodilation. Since rutaecarpine
boosts NO levels through a mech-
anism that is not dependent on
arginine, taking it with supplements
that boost NO production by con-
verting more arginine into NO has
additive effects on NO levels and
blood flow.
GRADE: ####
REASON: Although research confirms
that rutaecarpine dilates blood
vessels, there is little research
confirming that it leads to enhanced
performance and muscle growth.
EPIMEDIUM is the scientific term
for the supplement aptly known as
horny goat weed. While supplements
like agmatine, citrulline and nor-
valine work to aid NO production on
the front end by increasing arginine
levels and enhancing the conversion
of arginine into NO, epimedium
works to increase NO levels on the
back end. When NO is produced in
the body, it only lasts for several
seconds before it is broken down by
the enzyme phosphodiesterase-5
(PDE5). Epimedium inhibits PDE5 so
that more NO stays around for longer.
Combining ingredients that increase
NO production with an ingredient
that inhibits NO breakdown maxi-
mises blood-vessel dilation and blood
flow to exercising muscles. This
ultimately leads to greater energy
levels and strength during workouts
and produces greater results in the
long run.
GRADE: #####
REASON: Research confirms that
epimedium is a powerful inhibitor of the
PDE5 enzyme and raises NO levels.
Anecdotal reports also support its
effectiveness in the gym. M&F
##### Outstanding scientific research on
humans available
#### Solid research available; anecdotally
effective
### Not much human research available but
premise is sound
THE RATINGS
230
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Powertec has gained a very strong following of repeat customers. The main reason being,
our equipment is carefully designed and engineered to be precise in motion. We came from the
commercial gym background so we have many years of experience in building equipment for the most
demanding market that accepts nothing less then perfection.
Powertec owns its factory so aside from having a highly experienced workforce; we can also control and
maintain our quality. We have always done all production procedures under one roof. We source only the
nest materials and component parts available.
(Subject to status) Please
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POWERTEC WARRANTY
Home Consumer: Lifetime on frame and all parts.
Light Commercial: Lifetime on frame, 2 years on all parts
0800 634 0100
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Bodypower Sports Plc - Sole UK distributor for Body Solid products
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in its class. Powertec, my
equipment, my choice

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