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AUSTRALIAN
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SEPTEMBER 2016
VOLUME 23 No.8
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Armageddon
Systematically attack your biceps
and triceps with unique arm
exercises from Axel Alvarez Jr.
44
Posedown
John Dickinson shares his seven lessons
from a life of competitive bodybuilding.
50
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Comp Shots
Check out these galleries from the
recent INBA Brisbane Classic.
110
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Young Gun
Bikini standout Courtney King chats to Mike
Carlson about her 2016 Olympia aspirations.
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CONTENTS
REGULARS
18
Train to Gain
Attack your delts, muscle research
and training tips from the experts.
26
Eat to Grow
Supplements for joint pain, how much we
should be eating, and nutrition news.
42
Gym Bag
The must-have items for your
gym bag this month.
60
Go Pro
The pros and cons of fitness technology.
74
76
18
88
Hybrid Training
How to squeeze those awkward
exercises into your training week.
76
Weekend Warriors
Four Aussie trainees share the
stories of their fitness journeys.
88
Twig to Big
What you need to know when
trying to build a bigger chest.
100
Anti-Aging
The truth about fatty acids.
106
Legal Eagle
Always read the fine print of those
membership contracts.
108
120
Extreme Training
Mixing bodybuilding with functional fitness
for a gain in both strength and power.
116
120
Body Conquest
Getting to the core of building
meat free muscle.
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EDITORIAL
EDITOR Daniel Hedger
ironman@blitzmag.com.au
EDITORIAL ASSISTANT Molly Morelli, Zach Broadhurst
MANAGING EDITOR Ben Stone
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CONTRIBUTORS
Eric Broser
Ingrid Barclay
Cornell Hunt
Vince DelMonte
Vince DelMonte is a
WBFF pro, fitness model,
certified personal trainer
and nutritionist, and the
author of No Nonsense
Muscle Building. Vince
is known as the skinny
guy saviour after packing
on 40 pounds (18 kg)
of muscle in 24 weeks.
Visit his website at
vincedelmontefitness.com.
Daniel Hedger
Nick Nilsson
Josh Dickinson
Eddie Avakoff
Josh Dickinson is
a certified body
transformation specialist
with more than 15 years
experience in the industry.
His qualifications include
Sports Nutrition Specialist
from the International
Society of Sports Nutrition,
a RECOMP-certified
consultant and Metabolic
Precision Level 4. He has
competed in more than 28
bodybuilding competitions
and is the founder of www.
physique-essentials.com.
www.ironmanmag.com.au
CONTRIBUTORS
Alexander Juan
Antonio Cortes
Alexander Juan Antonio
Cortes is a personal
trainer, choreographer
and former ballet dancer
who transitioned into the
fitness industry in 2009 as
a personal trainer. He is the
director of trainer education
at Relentless Performance
in Vero Beach, Florida, and
a physique coach under
John Meadows at Mountain
Dog Diet. He publishes a
column on elitefts.com on
a broad range of topics
in the fitness industry.
Darren Burns
Thomas DeLauer
Thomas DeLauer is an
accomplished fitness cover
model and writer who has
devoted himself to living
an active and healthy
lifestyle without sacrificing
the fun and excitement
of life. Visit his website at
thomasdelauer.com.
Fiona Flanders
Scott McKenzie
Vance Ang
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ARNOLDS PUMP
John Balik
FOUNTAIN OF YOUTH
They say fitness is the fountain
of youth and new research
is bearing that out once again.
A new study out of Sweden
looked at the effect of short-term
resistance exercise on elderly
people. Researchers took a
group of elderly men and women
and assigned them to either a
no-training group or a group that
did eight weeks of resistance
training. After the training period,
the training group had not
12 / Australian Iron Man
Neveux
Neveux
MACHINES
A-OK
IS PASTA GOOD
FOR YOU AFTER ALL?
Roland Balik
English strongman Eddie Hall has become the first man to deadlift 500 kilograms,
accomplishing the incredible feat at the World Deadlift Championships, held as
part of Europes Strongest Man, in Leeds, UK, in July.
This world record deadlift smashed the
previous record, which Hall also set back in
March of 465 kg. In fact, even that record
beat his own previous world record of 462 kg,
which occurred at the Arnold Classic Australia
2015, with Arnold Schwarzenegger personally
cheering him on.
The 500 kg effort took an obvious physical toll
on Hall, who slumped to the ground and started
bleeding from the nose as the crowd wet wild.
That nearly killed me, Hall told the Yorkshire
Evening Post. The pressure on my body was
surreal. I passed out after. I had nosebleeds. Its
not healthy doing something like that. But Ive
done it. Im sure it will be in the history books
for a very long time... Its that great feeling, like
the first man on the moon, the first man to run a
mile in under four minutes. And now Im the first
Strongman Eddie Hall.
to deadlift half a ton.
Shutterstock
AWNBS EXPANDS
The Australian Womens Natural Body Sculpting federation the only all-female
natural federation in Australia will hold its first Victorian competition this
coming September.
Originating in Queensland, the AWNBS has now made its move into New South
Wales and now Victoria, where it will hold its first event at The Thornbury Theatre
on September 4. The event will be a pre-qualifier where the top five will be invited
to compete at the national titles held in Queensland on October 9 to compete for
their World Natural Body Building Federation (WNBF) pro card.
The AWNBS offer a full range of event categories, from Bikini and Fitness
through to Figure and the various age groups, showcasing the all-natural, beautiful
womens body sculpting.
Neveux
Studies have shown that deep squats are a good way to maximise hypertrophy, but new
research is showing that the best range of motion for the squat may depend on function.
A new study published in Human Movement looked at how squat depth affected
joint-angle strength adaptations for athletic activities, specifically the vertical jump and
the 40-yard sprint. Twenty-eight men were assigned to one of three training groups:
quarter squat, half squat and full squat,
and trained for 16 weeks in the given
range of motion. After measuring the
subjects strength, jump height and
sprint time, the researchers found that,
while all groups improved performance
in the athletic tests, the quarter squat
actually had the greatest transfer to
both outcomes.
So dont mock those people in the
gym only quarter squatting. They might
just be drilling for their sprints.
Neveux
HIGH FAT
GOOD FOR
CARTILAGE
If youve had joint pain and
cartilage damage from heavy
lifting, new research might be of
interest to you.
A recent study published in the
Journal of Orthopaedic Research
conducted a mouse model of
cartilage repair and found a high-fat
diet and increased body weight
did not negatively impair cartilage
repair, and it could even accelerate it.
The effects of a high-fat diet on
cartilage repair are most likely
related to inflammatory and
metabolic changes, but the exact
underlying mechanism is not clear.
It also remains to be elucidated
whether this phenomenon is
particular for the mouse strain
used in this study or is a more
general phenomenon that also
occurs in other genetic strains,
said Dr. Gerjo van Osch, senior
author of the article.
Further studies are needed but
research such as this could mean
wonders for those with trainingrelated joint injuries.
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$16,000
Some of the IP team with the Foodbank donation.
THE ROCKS
MUSCLE BEACH
NATURALLY INSPIRED
Natural powerhouse the INBA
Wheelchair
division at the
Arnold Classic.
If you have a story for News & Views or the Vance Angle, email us at ironman@blitzmag.com.au
www.ironmanmag.com.au
Hadi Khodabandehloo
IFBB National Finalist
YK Nutrition Systems Brand Ambassador
LOW
SUGER
WWW.YKNUTRITIONSYTEMS.COM.AU
CONTROL
TRAIN TO GAIN
INCREASE YOUR MUSCLE, NOT YOUR GUT
Deltoid Detonation
By Eric Broser
www.ironmanmag.com.au
ironmanmag.com.au/training
Sets
2
2
2
2
Reps
1012
79
1012
79
www.ironmanmag.com.au
follow with a half press. Lower the weight yet again and
then push to the top. That is a single one-and-a-half rep.
***Partial Reps: This technique is great for filling the
delts with lactic acid, which produces a powerful growthstimulating burn. Once you have reached momentary
muscular failure (with a complete range of motion),
you will then continue performing partial reps until the
point you can barely move the weight even an inch.
****Drop Sets: This classic intensity technique has been
around for decades but is still one of the best ways to ignite
hypertrophy in a lagging muscle group. Choose a weight that
has you reach momentary muscular failure in the prescribed rep
range (seven-to-nine reps in this case). Once you can no longer
do a full-range repetition in strict form, immediately drop the
weight by about 20-to-30 per cent and once again go to failure.
MUSCLE RESEARCH
BODY WEIGHT
CARDIO
If you hate running but want to burn some calories through
high-intensity interval training, try a body weight circuit
instead. A recent study published in The Journal of Strength and
Conditioning examined the efect of two diferent high-intensity
cardio workouts on a group of very t athletes. On one occasion,
the group ran on a treadmill for 20 minutes while maintaining 85
per cent of their max heart rate (a very intense pace). On another
occasion, they did the CrossFit workout known as Cindy, which
consists of performing as many rounds as possible of ve pullups, 10 push-ups and 15 air squats in 20 minutes. While both
workouts were matched for time and intensity, the body weight
circuit placed greater demands on the cardiovascular system
and represented a greater training stimulus.
DECONSTRUCTING
THE DUMBBELL
BENCH PRESS
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Neveux
Reference:
Clark, B.C., et al. (2014.) The power of the mind: the
cortex as a critical determinant of muscle strength/
weakness. Journal of Neurophysiology. Published
15 December 2014 Vol. 112 no. 12, 3219-3226 DOI:
10.1152/jn.00386.2014]
www.ironmanmag.com.au
GET
ON THE
BALL
In the quest to get lean, every
calorie counts. But in a quest not
to get fat, calories mean almost
as much. Obesity statistics show
that even a small daily positive
energy balance (between 15 and
50 calories) can lead to serious
increases in body fat over time.
One painless way to move your
daily calories from the black to
the red is using an exercise ball
instead of a computer chair. In a
study published in the European
Journal of Applied Physiology,
scientists found that the demand
placed on the core muscles when
subjects sat on a ball burned
about 16 extra calories over four
hours. The efort was incidental
and did not decrease the comfort
or productivity of the sitter. It
doesnt sound like much, but it
doesnt take much efort either.
And whether youre trying to get
ripped, or just want to stave of
age-related weight gain, every
little bit helps.
Australian Iron Man \ 21
Neveux
Q&A
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Neveux
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Neveux
ON THE GRIND
By Daniel Hedger
Cable crossovers
A perennial finisher for a chest workout, cable crossovers are
a great way to hit your pecs from different angles to what you
can manage with bench presses and flyes. However, despite the
name, you dont need to actually
cross your hands over during
Cable crossovers.
this exercise. In fact, most people
dont (or cant, if they have
previously had shoulder issues).
The cable crossover is just as
effective with the hands brought
together rather than one across
the other. In fact, depending on
the angle, crossing your hands
over might be impossible. As
usual, maintaining tension in
the target muscle group is the
guiding principle.
Stiff-legged deadlifts
Strength and conditioning expert Bret Contreras defines the
stiff-legged deadlift as simply a deadlift performed with high
hips while trying to target the hamstrings.
In his view, the stiff part refers to the hamstrings. The
knees will bend, the shins will stay vertical, your hips will
sit back, and you will try to keep the hamstrings as stiff as
possible throughout the movement, he says on his website.
But how many people do you know who think stiff-legged
refers to locking your knees? As mentioned above, when
the knees are locked, youre transferring tension to the joint
instead of, in this case, the hamstrings, where you want it.
Now, of course, there are a few variations of a similar
movement, and strength coaches each have their own
definitions. Theres the Romanian deadlift, where you keep
your knees slightly bent but your shins straight, and then
theres the straight-legged deadlift, where there is no knee
bend (but also no knee lockout); each variation has its own
form peculiarities and uses. All this said, locking your knees
in general is a no-no if you want the tension to remain in the
target muscles.
Stiff-legged deadlift.
EAT TO GROW
NUTRITION AND SUPPLEMENTS FOR BIGGER GAINS
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ironmanmag.com.au/nutrition
needs of cartilage and ligaments. He
also maintains that drug treatments
of painful arthritic joints are aimed
primarily at alleviating symptoms but
do little to correct the underlying
cause. Those treatments include taking
non-steroidal anti-inflammatory drugs
(NSAIDs) and cortisone injections,
and may have serious adverse effects
associated with long-term use. In
contrast, we will look at a growing list of
natural dietary supplements that have
shown the ability to not only reduce
joint pain and inflammation, but improve
the structural aspects of the joint, as
well as promote healing and repair.
BOSWELLIA SERRATA: Boswellia
is a plant originating from India that
contains anti-inflammatory compounds
called boswellic acids. Boswellic
acids have been shown to reduce
inflammation in similar fashion as
NSAIDs, but without the side effects.
Many clinical trials have shown that
boswellic acids help maintain joint
health and flexibility. For example,
researchers at the Institut Pasteur de
Lille in France reported that Boswellia
significantly reduced the activity of
a pro-inflammatory transcription
factor referred to as nuclear factor
kappa B (NF-B). This transcription
factor (a protein that binds to specific
DNA sequences, which control
the rate of transcription of genetic
information from DNA to messenger
RNA) increases the activity or signals
transmitted by joint-destructive proteins
called cytokines. Additionally, Boswellia
also down-regulates several genes
researchers have labelled chemically as
MCP-1, MCP-3, IL-1, MIP-2, VEGF, and
TF, which also initiate this inflammatory
assault on the joints. According
to researchers at the University of
Glasgow in the UK, an imbalance
between pro- and anti-inflammatory
cytokine activities causes the initiation
of autoimmune diseases, chronic
inflammation, and joint damage.
Suggested Dose: 300 milligrams,
three times a day
CHONDROITIN SULFATE:
Chondroitin sulfate (CS) consists of
repeating chains of molecules called
mucopolysaccharides, which are gel-like
substances found in joints. Chondroitin
is a major constituent of cartilage,
providing structure, attracting water and
nutrients to the cartilage, and preventing
www.ironmanmag.com.au
Glucosamine sulfate.
RECIPE
By Fiona Flanders
BUTTER CHICKEN
AND GARLIC RICE
My three children all love Mums butter chicken and garlic naan. Unfortunately
I can never enjoy it quite as much as they do, knowing how much energy is
concealed within the fragrant, buttery, garlicky exterior. So Ive done a little
makeover here, retaining much of the integrity of the traditional flavours, but
allowing for my limited tolerance for chilli and reducing the fat content.
Ingredients
Method
1. Place one-and-a-half cups of water
and the four garlic cloves into a pot and
bring to the boil.
2. Add rice, stir, bring back to the boil,
place lid on and turn heat off. Rice
should be ready in about 20 minutes
when remainder of dish is complete.
3. Spray a medium non-stick pan with
olive oil spray and heat to moderate.
Add half of the chicken and cook until
lightly browned. Remove to a clean
bowl and cook the rest of the chicken.
Cover with foil to keep warm while you
prepare the sauce.
4. Spray a medium non-stick pan with
olive oil spray and heat to moderate.
Add onion and cook until beginning to
colour. Add a little water and continue to
cook until evenly browned.
Chefs notes
FOOD FACTS
Apples can improve
memory. Eating two
or three a day boosts
brain neurotransmitters
that are crucial to
maintaining memory as
we age.
Oil taken in with
meals, whether as
fish oil capsules or
salad dressing, has
been shown to boost
absorption of some antioxidants and
phytochemicals in vegetables by as much
as 10 per cent. Take a few fish oil capsules
with every meal.
B-vitamins can boost energy
and mood, but thats exactly
why you shouldnt take them
before bed. The Bs may reduce
your Zs, as in insomnia. Take
your B-complex in the morning
to get an early boost.
Daikon conducts
a unique combination
of antibacterial and
antiviral activity that
aids in respiratory
health. Excess mucus in the respiratory
tract can capture bacteria, which daikon
clears out as well as eliminating other
pathogens. Daikon enzymes also facilitate
digestion of complex carbs, fats and
proteins, making what you eat more
bioavailable to you.
Water can increase
testosterone if youre
dehydrated. A study in
the Journal of Applied
Physiology reported that
dehydrated trainees
had reduced test
levels compared to those who worked
out fully hydrated. Apparently, low
hydration increases cortisol, which saps
testosterone. Drink up before, during and
after your training.
Fructose in high
amounts may contribute
to high blood pressure.
A study showed that
those who took in more
than 75 grams a day, which is almost as
much as youll get in two cans of soft drink,
increased their risk by 37 per cent.
Browse more diet and nutrition tips at
ironmanmag.com.au/nutrition
Making a Meal of It
By Daniel Hedger
Effect on hunger
A new study1 looked at the effects of highand low-frequency eating on appetite. The
study took 12 participants and submitted
them to two three-week interventions. In
the first, they ate three times a day; in the
second, they ate eight times a day. After
each of the interventions, the participants
underwent a four-hour appetite-testing
session, where measurements of hunger,
desire to eat, fullness, thirst and nausea
were monitored.
The results showed that the mean
composite appetite score was actually
higher in the high-frequency eating
condition. That is, after eating eight
times a week for eight weeks, the
participants were actually feeling more
hungry, not less.
However, the protein content per
meal may be the important factor when
discussing meal frequency and satiety.
A 2011 study2 found that while meals
with higher protein were more effective
at reducing hunger than lower protein
meals, there was no difference between
eating three meals versus six meals in
terms of satiety and appetite control.
In addition, a 2015 study3 found
that a higher-protein diet may be more
effective at mitigating stress, mood
disturbances and diet dissatisfaction
when trying to lose weight.
Of course, there are other ways to
reduce appetite other than upping
your meal frequency. A new study4
published in the European Journal of
Nutrition recently found that drinking
half a litre of water before you eat
30 / Australian Iron Man
Shutterstock
www.ironmanmag.com.au
Michael Neveux
MEAL PLAN
References:
1 Perrigue, M.M., et al. (2016.) Higher Eating Frequency
Does Not Decrease Appetite in Healthy Adults. The Journal
of Nutrition. First published November 11, 2015, doi:
10.3945/jn.115.216978 J. Nutr. January 1, 2016, vol. 146 no.
1 59-64
2 Leidy, H.J., et al. (2011.) The effects of consuming
frequent, higher protein meals on appetite and satiety
during weight loss in overweight/obese men. Obesity (Silver
Spring). 2011 Apr;19(4):818-24. doi: 10.1038/oby.2010.203.
Epub 2010 Sep 16.
3 Helms, E.R., et al. (2015.) High-protein, low-fat, short-term
diet results in less stress and fatigue than moderateprotein moderate-fat diet during weight loss in male
weightlifters: a pilot study. Int J Sport Nutr Exerc Metab.
2015 Apr;25(2):163-70. doi: 10.1123/ijsnem.2014-0056. Epub
2014 Jul 14.
4 Corney, R.A., et al. Immediate pre-meal water ingestion
decreases voluntary food intake in lean young males.
European Journal of Nutrition. March 2016, Volume 55,
Issue 2, pp 815-819. First online: 18 April 2015
5 Alencar, M.K., et al. (2015.) Increased meal frequency
attenuates fat-free mass losses and some markers of health
status with a portion-controlled weight loss diet.
Nutr Res. 2015 May;35(5):375-83. doi: 10.1016/j.
nutres.2015.03.003. Epub 2015 Mar 17.
6 Schoenfeld, B.J., Aragon, A.A. and Krieger, J.W. (2015.)
Effects of meal frequency on weight loss and body
composition: a meta-analysis.
Nutr Rev. 2015 Feb;73(2):69-82. doi: 10.1093/nutrit/nuu017.
7 Kulovitz, M.G., et al. (2014.) Potential role of meal
frequency as a strategy for weight loss and health in
overweight or obese adults. Nutrition. 2014 Apr;30(4):38692. doi: 10.1016/j.nut.2013.08.009. Epub 2013 Nov 20.
8 Marinac, C.R., et al. (2015.) Frequency and Circadian
Timing of Eating May Influence Biomarkers of Inflammation
and Insulin Resistance Associated with Breast Cancer
Risk. PLoS One. 2015 Aug 25;10(8):e0136240. doi: 10.1371/
journal.pone.0136240. eCollection 2015.
9 Mattson, M.P., et al (2014.) Meal frequency and timing in
health and disease.
Proc Natl Acad Sci U S A. 2014 Nov 25; 111(47):
1664716653. Published online 2014 Nov 17. doi: 10.1073/
pnas.1413965111 PMCID: PMC4250148
Medical Sciences
RESEARCH
NUTRITION
VEGETABLE
BEATS FRUIT
THE MANLY
SPICE
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RESEARCH
NUTRITION
LIVE LONG,
SKIP SOFT
DRINKS
THINK ZINC
New research from the Technical University of Munich sheds light on the fact
that even a slight zinc deficiency has profound results, namely impaired digestion.
This is news because of how quickly it happens. A lack of zinc begins to hamper
digestion after just one week of insufficient intake, which is far earlier than other
symptoms of zinc deficiency appear. A more serious deficiency can lead to fatigue,
decreased testosterone levels, and a depressed immune system. Zinc intake is
especially important for young healthy physique athletes because two ways the
body loses zinc is through sweat and ejaculation. Also, the main dietary sources
of zinc are dark poultry meat, cheese, shellfish and nuts, which arent often on
the menu when filling 20 Tupperware containers on prep day. Make sure your
multivitamin contains zinc or try taking a night-time dose of ZMA. You can also
have your doctor check your zinc levels with a simple blood test.
FEEL
THE
BEET
www.ironmanmag.com.au
RESEARCH
GREEK
FAT LOSS
VS.
KEYS TO
RAPID
WEIGHT
LOSS
Extreme fat loss calls for
extreme efort, such as a combo
of intermittent fasting (IF) and
extended steady-state cardio.
While this sounds like a recipe for
muscle wasting to bodybuilders and
physique athletes, the results were
surprising. Sports scientists at the
University of Illinois at Chicago
examined four groups of overweight
people who either did IF, cardio (40
minutes at ve per cent of max heart
rate), both or nothing at all. (In this
experiment, IF entailed alternating
regular days of eating with days of
eating one meal that consisted of
25 per cent of daily calories.) After
12 weeks, the group who engaged in
IF and cardio lost the most weight
(twice as much as the fasting-only
group) but lost almost no muscle. The
IF/cardio group also improved their
markers of cardiovascular disease.
34 / Australian Iron Man
ITALIAN
SUGAR SQUELCHES
TESTOSTERONE
A recent study sponsored by the Italian
government and published in the
International Journal of Endocrinology
examined the link between sufferers of
type-II diabetes and low testosterone
levels. The researchers exposed
gonadotropin-releasing hormone,
a substance secreted by the
hypothalamus that triggers insulin
release, to high levels of glucose.
The glucose blunted the amount of
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ARMAGEDDON
ormal exercises and training techniques will get you normal
results.To really maximise your arm size, you need to use
unique exercises and techniques that systematically attack
your biceps and triceps from multiple angles, focusing on
overall mass, extreme stretch, and peak contraction.This
taxing eight-exercise arm workout will push your biceps and
triceps to their limits, using exercises and training methods
that strategically target the muscles for maximum growth.
This workout runs through four unique exercises each for
biceps and triceps, and will attack your arms from every angle
for intense stimulation. Its time to crush your arm-building
plateau and go far beyond normal curls and pushdowns to
build your arms. These unique exercises target your biceps and
triceps for ultimate hypertrophy by hitting the muscle fibers
oading.
from all angles with maximum tension, stretch, and loading.
ARMageddon Workout
EXERCISE
SETS
REPS
REST
Biceps
One-Arm Barbell Curls
Barbell Incline Curl Holds
Kick-Up Dumbbell Curl Negatives
Supinated Dumbbell Farmers Walks
Superset with Flexed Arm Hang
3
2 holds
3
1
1
6-8
40-60 seconds
4-6 (each arm)
60 seconds
To failure
90 seconds
60 seconds
90 secondss
zero
n/a
Triceps
Decline Close-Grip Bench Press
3
4-6
Bodyweight Triceps Extensions
2
8-12
Lying Triceps Extensions/
Close-Grip Bench Press*
3
10-16 total
Facing-Away Incline Cable Pushdowns 2
10-12
*Perform as an In-Set Superset, switching the exercise every rep.
On the final set, go to failure on the Close-Grip Bench Press.
2 minutes
90 seconds
90 seconds
60 seconds
AXEL
ALVAREZ JR.
AGE: 26
LIVES: Orlando, FL, from
San Juan, Puerto Rico
PROFESSION: USMC
veteran, certified personal
trainer, prep coach
LIKES: Loyalty, spending time
with family, travel, church,
going to the beach, movies,
playing sports, competing in
Classic Physique
DISLIKES: Dishonesty
FAVORITE CLEAN MEAL:
Steak and red skin potatoes
FAVORITE CHEAT MEAL:
Pizza, burgers, Puerto Rican food
LISTENS TO: Reggaeton,
salsa, bachata, hip-hop
SPONSOR: MuscleSport
International
FACEBOOK:
axeljr23
INSTAGRAM:
@axel_alvarezjr
www.ironmanmag.com.au
B
Superset: Supinated Dumbbell
Farmers Walks and Flexed Arm Hang
SETUP: The first exercise of this superset hits the biceps
hard with absolutely no curling involved. Grab a pair of
heavy dumbbells this should be a weight youd normally
use for heavy curls (though lighter than what was used for
the previous exercise) and hold them beside your hips
with palms forward. That supinated position is key, as that is
what puts the resistance on the biceps.
EXECUTE: Walk for 40-to-60 seconds or more. Every step
you take places constant tension directly on the biceps,
putting them under heavy resistance for far longer than
youd normally be able to bear during a set of curls. For the
second part of the superset, finish your walk in front of the
chin-up bar. Jump up into the top of the chin-up and hold
in a flexed arm hang position, squeezing the biceps hard for
as long as you can, then fight the negative all the way down.
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ARMAGEDDON
Decline Close-Grip Bench Press
SETUP: This exercise is one of the single best overall
mass-builders for triceps. The angle of your body
allows the use of maximum weight while the position
and leverage is easier on your shoulders than the
flat-bench version. If you dont have a decline bench,
put a plate under the end of a flat bench to get at
least a slight decline. Go relatively heavy on this
exercise, aiming for four-to-six reps per set.
EXECUTE: Take a shoulder-width grip (no closer)
on the bar and unrack it. Lower the bar under control
to your lower rib cage. On the way down, keep your
elbows tucked in fairly close to your body. They
dont need to be tight up against your side, but they
shouldnt flare out wide either. Pause briefly at the
bottom to reduce the elastic tension on the triceps
so the muscles perform more of the actual work. As
you press up, focus on pushing with the heels of your
hands to maximise the loading on the triceps.
SCAN WITH
YOUR IN-SITE
APP TO CHECK
OUT AXEL
ALVAREZ
JRS CLASSIC
PHYSIQUE
POSING.
A
Body weight Triceps Extensions
D
In-Set Superset: Lying Triceps Extensions and Close-Grip Bench Press
EXECUTE: Select a weight you can get at least 10-to12 reps with on the extension. Lower the weight to your
forehead, then extend back up. Dont let your elbows
flare out to the sides. Once youre back in the top
position, lower the weight to your chest in a close-grip
bench press, then press back up. After that, return back
into the extension. Repeat these alternating reps for
five-to-eight reps on each exercise (10-to-16 total).
B
Facing-Away Incline Cable Pushdowns
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Bodybuilders Bible
Part 3: Total Legs and Back
The back and legs are considered the strongest
and most resilient body parts, and the best leg
workouts also stimulate the back muscles
and vice versa. But these are often the most
neglected body parts, are often the most poorly
trained body parts by way of technique and
approach, and they can be the most dangerous
workouts if not done correctly. So we at Iron
Man figured, while we have your attention on
one, we better get you educated on both.
Weve compiled some of the best articles
on stimulating the lats, traps, quads, hams,
gastrocnemius, soleus every muscle
that falls in these areas. And if you follow
our lead, youll be hitting them hard and
sparking new growth in no time.
Available now through www.subscribeandshop.com
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PocJox is the next generation of
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The game-changing range of shorts
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Neveux
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Itiseasytothinkthatrockingthebodybuildingstageisall
aboutfaketans,brightlightsandbulgingbiceps.W atpossible
lifelessonscouldyoueverlearnfrombeingacompetitive
bodybuilder?Well,youknow,its notallaboutfaketansandbiceps!
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POSEDOWN!
Lesson learned:
Competition is
about more than the
immediate rewards.
Diep Nguyen
1. Its not
about plastic
trophies
Ron Avidan
Lesson learned:
Lesson learned:
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Silvio Morelli
POSEDOWN!
5. You learn
resilience and
tenacity
Lets face it, no matter how you prep, the
journey is going to be challenging at best.
Know that you are going to face many
obstacles and tough times along the way.
You are going to question whether youre
good enough; you are going to question the
purpose of it all. But as the saying goes, tough
times build tough people.
Through your prep you are going to build
incredible resilience and tenacity. The
enhanced capacity to recover quickly from
difficult tasks things that would be an
insurmountable roadblock will seem to be
much more easily navigated when you have an
impending goal.
And it is very common for this quality of
being very determined to carry over into other
aspects of your life. All of a sudden, the neverending demands from outside influences
seem more manageable and you become more
efficient at getting more done.
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6. Its never
too late to start
Its one of those things we may wonder: Have I left it too late? No matter
your age, we always wonder: Am I good enough? and Should I wait?
Wait for what? There will never be a perfect time to start more so than
right now. If this is something you want to do, then get your goals sorted,
your plan designed and act upon your impulse. Be outstanding.
When it specifically comes to age, bodybuilding is unlike any other
physical pursuit, where the hands of time dont seem to apply to us the
same way it influences other sports. Commonly, past 30 you are entering
the twilight of your sporting career. By 40, you would be defiantly out
of the elite game or have dropped back to a more social level. But look at
Dexter Jackson: at 46 years of age, he is in the absolute shape of his career,
cleaning up Arnold Classic after Arnold Classic. And the Maryland
Muscle Machine, Kevin Levrone who, at 52, is about to make a comeback
to the Olympia stage! So as you may be sitting here thinking, Is it too late
to start? NEVER! Why are you wondering? If you want to, go for it!
Diep Nguyen
Lesson learned:
7. Express
gratitude
and give back
Danny DMello
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DANNY
HESTER
HIS TIME
TO SHINE
AGELESS DANNY HESTER, 47, TAKES AIM AT THE INAUGURAL
PRO CLASSIC PHYSIQUE TITLE AT THE 2016 OLYMPIA.
BY LONNIE TEPER PHOTOGRAPHY BY BINAIS BEGOVIC
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DANNY HESTER
DANNY THAI HESTER strolled
gingerly down Rose Avenue in Venice,
California, on a warm, breezy late
June afternoon. He was headed for the
celebrated eatery the Firehouse, not
only to down meal number five for the
day, but to do a sit-down interview with
a magazine reporter.
Born in Thailand to a Thai mother
(thus, the middle name) and German/
Cherokee father, Hesters family moved
to Ventura, California, after his dad,
a member of the CIA, died in a plane
crash during the Vietnam War. His
grandfather on his mothers side was
the police chief of Bangkok.
A star on the wrestling mat during
his high school and college days,
Hester was given the moniker Hester
the Jester by a reporter for his antics
around Golds Gym over the years. But
he was in a more subdued mood for
this summit.
Easy to understand why: The
47-year-old, who has placed a stop
sign on the aging highway, was leaving
for Memphis, Tennessee, in a couple
of days for the Dexter Jackson Classic,
where he was looking to make it two
wins in a row in the newly formed IFBB
Pro Mens Classic Physique division.
To refresh your memory, the 56,
170-pounder (77 kg) became the firstever winner in the category when
he topped a field of 21 at Veterans
Auditorium in Culver City, California,
last March. With only three weeks of
prep and hampered by a neck injury for
the previous few months, Hester was
actually talked into doing the show by
US Iron Man publisher Binais Begovic.
Hester outpointed noted vets
Darrem Charles and Stan McQuay,
second and third, respectively, to qualify
for a trip to Las Vegas in September as
Classic Physique makes its Olympia
debut. Both Charles and McQuay
qualified soon after to earn a rematch
with Hester, among other standouts
who will be onstage in Sin City.
Hester feels Classic Physique
will flourish sooner than later in the
industry, and he is confident he will be
wearing the inaugural Classic Physique
crown when the judges votes are tallied
at the Olympia. Considered by many as
the poster child for Classic Physique
with nearly flawless symmetry, Hester
is thankful for the birth of the new
category, but isnt afraid to speak up
when discussing ways to improve the
young division.
52 / Australian Iron Man
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DANNY
THAI
HESTER
AGE: 47
LIVES: Venice, CA, USA
PROFESSION:
IFBB bodybuilder, inventor,
celebrity trainer
FAVOURITE DRINK:
Ice-cold coconut water
GO-TO WEBSITE:
Instagram, Facebook,
ironmanmagazine.com
DESERT ISLAND
EXERCISES: Squats,
dips, and rows
BINGE TV SHOW:
Ancient Aliens on
History Channel
ULTIMATE VACATION:
Fly on a G6 jet and travel
the world looking at
ancient ruins with my wifey
FAVOURITE CHARITY
OR CAUSE:
Animal rescue
SPONSOR: God
INSTAGRAM:
@dannyhester
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DANNY HESTER
I LIKE BEING
IN SHAPE,
ESPECIALLY AT
MY AGE. ITS MY
BUSINESS CARD.
DANNY HESTER
I REALLY
DONT HAVE A
SET PROGRAM,
I TRAIN WHAT
I THINK IS
NECESSARY
AT THAT TIME.
DANNY HESTER
The Muscle
Hustle
AVAILABLE FROM SUBSCRIBEANDSHOP.COM
RRP: $33.95
GO PRO
Taking Tech Stock
By Thomas DeLauer
Relying on fitness technology can make your training better, but it can also make it worse.
GO PRO
IM PRETTY CONFIDENT
THAT THE PIONEERS OF
OUR SPORT WOULD BE
DISGUSTED WITH THE LACK
OF TRUE CONNECTION THAT
WE HAVE WITH OUR BODIES,
AND UNFORTUNATELY, MUCH
OF IT CAN BE ATTRIBUTED
TO TECHNOLOGY.
ever want and apply it accordingly,
right? Wrong.
Obesity rates are at an all-time high,
people are even more confused about
what to eat than ever and people by and
large arent getting much healthier. I can
only speculate, but I think this is due in
part to what is called analysis paralysis,
or information overload. There is so
much information there, we dont know
who to trust. We just become rampant
consumers of information without ever
putting a plan into effect.
If you look around or really start
paying attention to how people react to
motivation and intention, you will quickly
see that people love the idea of getting
healthy, or they love the idea of getting
motivated, but that idea rarely become
execution. This is big business for
technology, but not big business for the
overall end goal: getting fit and healthy.
Am I saying that technology is hurting
our goals and our results? Heck no.
There are many ways that it helps us and
gives us that extra bit of knowledge that
we need to get through the workout or
the daily grind of a diet. But there are
a lot of goals that can be impeded by
technology, and it all comes down to
your mindset and how youre ultimately
wired. You need to make an honest
assessment of your relationship with
technology. Are you messing around with
your smartphone because its enhancing
your training, or is it distracting you from
doing genuinely hard work?
Distraction in action
Let me finish this text and then Ill do
my next set.
Do you get upset with the guy in
the squat rack who is more focused on
Instagramming a picture of his quad
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T
E
GE
TH
E
T
A
M
I
T
L
U
THE ETRIC
M
O
Y
L
P OUT
WORK
Warning: This routine is old school,
requires only one piece of equipment and
is guaranteed to push you to your limits.
By Mark Robinson
Photography by Noel Daganta
Model: Mark Robinson
www.ironmanmag.com.au
S
P
U
P
E
T
S
BOX
This is the perfect warm-up to activate the power
muscles of your legs as well as get the heart rate up
into an immediate fat-burning phase. Step-ups switch
on your glutes, quads, hamstrings and calf muscles,
and the repetitive motion of stepping up and down
with increased speed and precision will increase
your heart rate for the exercises to follow. Lead with
the same leg for the first minute and then swap to the
alternate leg for the second minute.
www.ironmanmag.com.au
S
P
M
U
J
X
O
B
This is the movement that I believe to be the
optimal definition of a plyometric exercise.
The box jump forces the body to go from a
state of inertia to rapid velocity and back again
within two seconds. It challenges the norms of
training tempo and brings together physics of
force. It has the potential to elevate heart rates
to near maximal capacity (roughly 220 minus
your age) within just a few repetitions, as well
as testing your fitness in terms of recovery
speed: the time it takes your heart rate to
return to a normal resting state.
In addition to all these physiological
attributes, the cognitive activation is perhaps
the greatest asset of the box jump. What
do I mean by this? Firstly, the amount of
brain power required to literally get over
(or on top of) the hurdle that stands in
front of you triggers your inner fears and
self-doubts, questions your ability and thus
challenges your mind as much as it does your
physiological power.
I remember not long ago getting ahead
of myself and progressing to a jump height
that I was not quite ready for. In this case, I
felt my mind got ahead of my physiological
capabilities and attempted a wall jump. I
believed I could do it but, in fact, I neglected to
respect the inherent danger.
Of course, I landed the first couple, which
only eases the danger aspect more and
increases self-confidence, but it wasnt long
before I became complacent and missed the
landing ever so slightly, causing a gashing
wound to my shin. So, danger is inherent in
this exercise and I recommend beginning with
a box height you are confident with, learn your
capabilities and then naturally progress to
your optimal skill level.
Technique begins from the slow squat
required before the launch or jump. This is
elastic tension, like an arrow being pulled back
by the bow. Aim to jump at a height of at least
30 cm above the target to allow yourself to
then come down to a landing in the centre of
the box, as opposed to just reaching the target
with your toes on the edge.
The more advanced you get, the quieter the
landings will become as well. Youll start to
absorb the pressure through your legs with a
semi-squat as your feet land softly on the box.
66 / Australian Iron Man
www.ironmanmag.com.au
S
P
U
H
S
U
P
S
P
E
C
I
TR
Performing push-ups with a narrow grip shifts
the primary muscle activation from the chest to
the triceps. As the triceps are a smaller group of
muscles, it makes this exercise a whole lot harder.
Using the box to provide an incline also incorporates
the anterior deltoids of the shoulders and the upper
pecs. Of course, you can also swap this exercise
around and have your feet up on the box to provide
for a decline push-up, which further activates
the deltoids, sending a heap of blood flow to the
shoulders and triceps, causing extreme vasodilation
and achieving a maximum muscle pump.
Technique tip: try to keep your elbows pointed
directly behind you rather than in traditional pushups, where your hands are wider and your elbows
flair outwards. I also recommend trying to keep your
head facing forwards rather than dropping it down
to the floor, and lastly switching on your abdominal
core muscles, which also helps maintain a strong
lower back throughout the two-minute station.
www.ironmanmag.com.au
EE-UPNAL
DOMI
VERSEES
H
C
N
U
R
C
A very well-suited exercise for a box, knee-ups target the lower abdominals
when performed correctly. I believe its vital to maintain a slow, controlled
tempo on these in fact, that goes for all ab exercises. Rather than counting
the reps to see how many you can do, you are far better off training your abs
to a set timer, like in this instance for two minutes. The actual number of reps
is not important compared to the quality, which usually relies on you slowing
down and facilitating a mind-muscle activation.
Sit right on the front edge of the box and lean diagonally back on your
hands. Extend your legs diagonally downwards until your heels almost reach
the ground, pause and then return your knees towards your chest. Maintain a
stiff upper body, meaning you should not be crunching forwards; rather, try to
keep leaning diagonally backwards for a greater lower abdominal stimulation.
www.ironmanmag.com.au
S
T
A
U
Q
S
G
E
L
E
L
SING
S
P
I
D
S
P
E
C
TRI
Triceps dips off a heavy box are as good a triceps exercise as
any. Each of the three triceps heads are worked in addition to
the chests major and minor pec muscles. Maintain strict form,
where your hands are placed on the edge of the box behind
you at shoulder-width apart. As you dip, keep your arms
narrow with your elbows going directly backwards rather than
outwards. I recommend keeping your butt and back close to
the box and pushing up in a diagonal direction back towards
the box for an extra squeeze through the triceps and chest.
www.ironmanmag.com.au
E
L
B
U
DO GHI
H
G
LE
S
P
E
R
www.ironmanmag.com.au
You dont require the box for this, but since it is really the only individual
body part you have not trained yet in this workout, I found it ideal to finish
with a quick biceps pump. Alternate arm dumbbell curls with a supinated
grip at full flexion to give the forearms and both bicep heads a complete
working over for growth. Remember, form is everything here so do these
in a slow and very controlled fashion with a complete mind-muscle
connection. Keep a vision in your mind of what you are trying to achieve!
Vi i
scri
ll (0 )
4 0 o
HYBRID TRAINING
The Orphans
By Eddie Avakoff
Certain muscles dont fit neatly into a training week. Heres how to make room for them.
Weighted pull-ups.
HYBRID TRAINING
where does it fit in the program?
Can these secondary movements be
implemented into existing training days
in the form of supersets or burnouts?
Or does the abundance of secondary
movements justify its own dedicated
day for them?
There was a time when hip
extension was at the utmost
importance of my training program. I
was competing in CrossFit, strongman
and powerlifting. Everything was about
exploding with the hips. Subsequently,
for a period of time, in an effort to
strengthen that aspect, there was a
day dedicated to hip extension and
everything associated with it.
Assessing movements and
muscle groups is all relative to each
individual athlete. Now, I compete in
fewer strength sports and a lot more
endurance sports: obstacle-course
racing, triathlons, MMA. For that reason,
I have a day dedicated to long dynamic
leg movements for high volume,
usually under a cardio domain such as
weighted lunges and loaded carries.
The bottom line is the nature of the
sports I compete in tailor the training
protocol that I abide by.
So what are some secondary
muscle groups, and what quality
movements can athletes perform in
order to strengthen them? Here are
some of my favourites:
Forearms: Strong forearms are
essential in so many sports grip
strength for obstacle-course racing,
holding a bar during deadlifts
(powerlifting), tightening a submission
(MMA, grappling), the list goes on
and on. Forearm and grip strength can
make or break an athlete in many ways.
Good exercises to strengthen forearms
are farmers carries, pull-ups (or
anything hanging from a bar), deadlifts
(no straps, of course) and the Hercules
hold with the cable crossover machine.
Traps: Who doesnt want to look like
Bane from Batman? Seriously. Plus,
traps certainly help with the top half
of the deadlift, especially pulling that
bar up to your hips and locking it in
place. In the same regard, traps also
help the middle section of the snatch
or clean. Heavy barbell shrugs are the
most effective movement for building
up big traps but many overlook the
effectiveness of the sumo deadlift
high pull, especially when performing
www.ironmanmag.com.au
Hercules hold.
WEEKEND WARRIORS
John Costelloe
My name is John Costelloe. I recently
competed at the INBA 2016 Queensland
and came away with two top-10 call
outs a second and a fifth placing.
I know this may not sound
impressive but the impressive part
is that I only prepared for one week
leading into competition. For the people
I competed against, I have the utmost
respect for them, as I have felt the ups
and downs of dieting in the brief week
that I did endure it.
I am looking forward to dieting
harder and smarter for upcoming
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WEEKEND WARRIORS
Darren Burns
Lacey Blackman
Training regime
Monday Legs/Calves
Tuesday Back/Biceps
Wednesday Shoulders/Triceps
Thursday Legs/Glutes
Friday Back/Biceps
Saturday Shoulders/
Triceps, 20 mins HIIT
Sunday Rest
Nutrition plan
Breakfast: Two slices low carb
toast with ham and avocado
Pre-workout snack: Banana
Post-workout snack:
Oats and protein shake
Lunch: Poached chicken with
garden salad and low fat dressing
Afternoon snack: Carrot sticks
with homemade hummus
Dinner: Kangaroo steak with
sweet potato and steamed greens
Dessert: Mixed fruit salad
(apple, strawberry, orange)
All Female Classic I took home a third in
Bikini Novice and a second in the Bikini
Opens. Also at the INBA Townsville Tropix
I placed third for Swimwear Model and
first in the Bikini Opens.
My Bikini Opens placing permitted
me to enter any future Bikini Pro Qualifier
shows I was so incredibly close to
reaching my ultimate goal.
With the 2015 INBA BrisVegas Super
Show looming, I really put the pedal to
the metal during the remaining weeks
of my prep. I was so incredibly drained,
but simultaneously driven to give it
everything I had.
My persistence paid off, placing
third in the Super Shows Bikini Pro
Qualifier, while also earning my
status as a Bikini Pro athlete I was
absolutely overwhelmed with elation.
It was such a defining moment in my
bodybuilding career and certainly one
that I will never forget.
My sights are currently set on the
2016 Bali Paradise International PRO/
AM in October. In my off-season I was
well rested and well fed, so now I am
fully pumped and ready to embrace the
international stage.
Australian Iron Man \ 77
WEEKEND WARRIORS
Jordan Stewart
After spending 16 years of my life in
England and growing up in the Midlands,
I made the move to Western Sydney to
pursue a better life for myself, leaving all
my family members and friends. There
was nothing for me in England. It was at
this point I grew up and discovered I had
control over my life and where it took me.
I was always a footballer (soccer)
through school until I was 19, trialling
for teams such as Liverpool, Leicester
and Nottingham Forest all to be
missed opportunities based on a torn
hamstring and various other injuries.
I never definitively knew what I
wanted to do for a career until I was
16, when I decided that if I loved sport
and fitness so much, why not gain
qualifications and pursue a career in
the fitness industry?
After gaining my Extended Diploma
in Sport, I made the move to the other
side of the world. I arrived in Australia
with my brother and had only friends
that he knew, none of my own it was
just me, 9,500 miles away from home.
I decided Id study sport and exercise
science at Western Sydney University
and this opened up a whole new world
for me in terms of education. I found
my first job in hospitality, which was not
ideal, but it was money. I knew I had to
start somewhere and I couldnt exactly
be too picky having only arrived in
Australia with $500. Eventually I found
a football team, only to be cursed with
more injuries due to my torn hamstring.
It was this necessity to gain strength
from injuries to help my football that
made me join a gym.
This is where it gets interesting.
Im the type of person who finds
something and puts 100 per cent effort
into it nothing is done half hearted. I
started weight training in July of 2014,
just wanting to get bigger, fitter and, to
be honest, to look great. I always had
an obsession with abs, with inspiration
from Greg Plitt and British fitness
model Rob Riches.
I was hooked, but I never thought
about competing; surely I was never big
enough, or could have the confidence
to get on stage and pose like that. It
was only when my brother decided to
compete that he suggested I do it with
him. I laughed and brushed it off.
78 / Australian Iron Man
I ARRIVED IN AUSTRALIA
WITH MY BROTHER AND
HAD ONLY FRIENDS THAT HE
KNEW, NONE OF MY OWN
IT WAS JUST ME, 9,500
MILES AWAY FROM HOME.
WEEKEND WARRIORS
Melissa Green
First year competing
achievements
2015 ANB Open Bikini Model
Qld State Champs, 1st place
2015 INBA Open Bikini Model
Melbourne, 1st place
2015 INBA Novice Bikini
Model Melbourne, 1st place
2015 INBA Novice Bikini Model
Qld State Champs, 2nd place
Darren Burns
Darren Burns
THE
MINDMUSCLE
CONNECTION
Wake up sleeping muscle groups with this carefully curated group of exercises.
BY ALEXANDER JUAN ANTONIO CORTES
PHOTOGRAPHY BY BINAIS BEGOVIC
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DARNELL
FERGUSON
AGE: 27
LIVES: Redlands, CA, USA
PROFESSION: Insurance
and financial service
agency owner
LIKES: Sports, outdoors,
food, movies, music, travel
DISLIKES: Missing training,
fitting into dress clothes,
airplane bathrooms
FAVOURITE CLEAN
MEAL: Peanut butter and
jelly protein pancakes
FAVOURITE CHEAT
MEAL: Pizza!
LISTENS TO: Hip-hop,
rap, R&B, oldies, trance
MOST INSPIRATIONAL
BOOK: The Bible
FAVOURITE MOVIE:
The Godfather Part I and II
SPONSORS: Optimal
Sports Nutrition
INSTAGRAM:
@Darnell_Ferguson
YOUTUBE:
youtu.be/13QwIFsY-ko
TRAPS
A
82 / Australian Iron Man
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DELTOIDS
EXERCISE: STANDING DUMBBELL
CRUCIFIX HOLD
This is a static movement. Hold a set of
light dumbbells at shoulder level with your
arms outstretched. Do not fully lock out your
elbows when doing this movement. Tilting
the dumbbells down slightly, as if pouring
water from it, will elicit posterior and medial
delt activation. Do not let your shoulders
rotate in or allow your posture to collapse.
Why it works: Shoulders can be a
stubborn muscle group. If your shoulders
dont grow from heavy pressing, and
you have difficulty feeling them work,
prolonged time under tension can get
them fully firing. Lateral raises are often
improperly done as well, and in practise,
training the shoulder with applied
intensity can be surprisingly hard.
Coachs notes: Aim for a 60-second hold,
with a minimum of 30 seconds. Two sets
is generally enough. This can be done
as an activation or a finisher movement
on any upper-body pressing workout.
A
RHOMBOIDS/MID-BACK
EXERCISE: CHEST-SUPPORTED DUMBBELL
ROWS ON INCLINE BENCH
Set a bench to between 30 and 45 degrees, and position your body
so your chest and torso are resting on the bench, and your head is
over the top of the bench. Your feet should be braced against the
floor. Assuming a neutral grip on the dumbbells, drive your elbows
behind your body. Hold each rep for a full two-count pause, then
lower the weight. If grip is an issue, use straps.
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B
Why it works: Most rowing movements are done with some
degree of momentum. With the body inert against the bench,
however, its purely the rhomboids, lower traps and teres major
and minor doing the work. There is no way to cheat this exercise
at all. For people who are used to heaving weight, this can be
very humbling to do the first time. Its also very joint friendly and
suitable for any level of training, especially anyone whose low-back
health may be a concern.
Coachs notes: High reps work best for this exercise
for creating a pump and prolonging the time under
tension. Complete two to three sets of 12 to 25 reps.
TRICEPS
EXERCISE: TRICEPS
PUSHDOWNS WITH THREESECOND NEGATIVE
Use a V-bar pushdown handle
as it allows for a comfortable
biomechanical position with the grip.
I also favour a more relaxed style of
keeping the elbows in front of the
body with a slight forward lean and
hips back. This allows for a greater
stretch, especially of the long head.
The concentric portion of the rep can
be performed on a natural tempo with
a peaked contraction at the lockout,
but the eccentric is done on a full
three-count.
Why it works: An issue with training
triceps is often feeling it more in
the bone of the elbow versus the
belly of the muscle. People often
mistakenly focus on the sensation of
the joint versus feeling the muscle
work. Triceps movements also have
a tendency to be done sloppily, and
ask any older lifter about their elbow
health and they almost always advise
you to train lighter (and for the love of
god, dont go heavy on skullcrushers).
Coachs notes: Complete two to four
sets of eight to 15 reps. A controlled
eccentric can surprise the hell out
of people who are accustomed to
fast and furious reps. Remember,
quality reps beats quantity of reps.
84 / Australian Iron Man
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@AusIronMan
#AUSIRONMANMAG
BICEPS
EXERCISE: DUMBBELL 21s
These are a classic, and they work. With a dumbbell in each hand,
curl the weight halfway up for seven reps using a supinated grip.
Then curl through the top half of the motion for seven reps. Finally,
curl the full range of motion for seven reps.
Why it works: The number-one issue with training biceps
is most people simply rush their reps. They get caught up in
C
getting stronger at curling, so they cheat reps and then claim
they can curl the 50-pound (22.7 kg) dumbbells. If you cant
feel the muscle working doing the exercise strict, you dont
get to cheat it. And 21s absolutely force you to feel it.
Coachs notes: Perform two to three sets of the 7-7-7
rep scheme with a moderate load. You may also use
a band instead of dumbbells, as the accommodating
resistance of the band creates active eccentric tension that
further contributes to feeling the muscle working.
HAMSTRINGS
EXERCISE: PARTIAL-CONTRACTION
LYING LEG CURLS
In this movement, you will be using the
lying leg curl machine. Set the pad to right
above your ankles and select a moderately
challenging weight. Lying flat on the
pad, curl the weight all the way to the
contracted position. From there, perform
partial one-third range of motion reps. Aim
for 40 to 50 repetitions. Follow that with
eight to 15 full range of motion reps.
Why it works: Hamstrings are
notoriously difficult to feel. By performing
partial reps, the hamstring muscle is
forced to engage concentrically over and
over again, increasing neuromuscular
drive. The full range of motion reps
that follow strain the eccentric position
and allow the blood that has built up
to flood the length of the muscle.
Coachs notes: This exercise has a
tendency to make the hamstrings cramp
up, but it is incredibly effective for creating
a mind-muscle connection from scratch.
www.ironmanmag.com.au
GET
RIPPED
Delaviers Core
Training Anatomy
is your guide for increasing
core strength, stability,
flexibility, and tone.
ABDOMINALS
EXERCISE: DEAD BUGS
Also known as a reverse plank, this movement is very simple.Your legs are lifted off the floor
until they are straight up above your hips and your upper torso is curled upwards as high as
possible.Your rectus abdominis is engaged from top to bottom, and this position is then held
isometrically as long as possible.
Why it works: The trend toward functional training has largely neglected the most
basic function of the abdominal wall and muscle: flexing the torso forward. Focusing
on rotational movements or dynamic stabilisation is pointless if someone doesnt
even possess the abdominal strength to sit up straight from lying down. A dead bug
requires a contraction from both the upper and lower sections of your abdominals.
Coachs notes: For the dead bug, perform two to three sets of 30 to 60 seconds.
If you can hold it for longer than one minute, progressively lower your legs,
or load the movement by holding a weight with your hands. One variation
(seen here) is to perform slow and controlled reps by raising one arm and the
opposite knee. Hold for a three-count and then slowly alternate sides.
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TWIG TO BIG
Foundational Chest Training: Part 1
By Vince DelMonte
TWIG TO BIG
toward your chest without changing
posture or moving any other joints.
Where the broomstick ends up relative
to your chest will be a representation of
your approximate available active ROM
during a barbell bench press. Staying
within your active limits of any chest
exercise will be the key to optimal pec
activation and decreasing the activity of
your front deltoids.
This active ROM self-check is not a
simple task and absolute care should
be taken. This method, however, can
be used as a guideline to identify the
stopping point at the lengthened end
of any chest exercise. If you determine
your active ROM is far less than the full
range you may have been following in
the past, chances are you will find an
astonishing increase in the workload
of your pecs while staying within your
active limits. If you have a narrow rib
cage and long arms, this method can
be the greatest equaliser for ultimate
chest development.
Shoulder positioning
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Breathing
Another factor that can be manipulated
to overcome shortcomings in pec
mechanics, due to a lack of rib-cage
thickness, is breathing during each rep.
A common mistake while performing
chest exercises is exhaling far too
dramatically during the concentric
phase of the repetition. We are all told
to breathe in on the way down and
out on the way up. Exhaling too much
before the end of the concentric phase
of the lift can decrease pec angle
significantly as the rib cage collapses.
Focusing on more shallow breathing
can be a critical tool to maintain a
more consistent foundation for optimal
pec involvement. Heavy, low-rep sets
while keeping the rib cage fuller with
emphasis on holding your breath can
prevent the front deltoids from taking
over the workload.
Australian Iron Man \ 89
RAISING
THE BAR
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MACROS:
HP
L-I C
Maxs Supershred
A high-protein/low-carb snack or meal replacement, Maxs Supershred Protein
Bars are designed for the serious trainee or strength athlete. The protein in
these bars is a blend of WPI, WPC and soy protein isolate. In addition to the 22 g
of protein per serve, Supershred bars contain carb blockers such as green coffee
extract and phaseolamin as well as carnitine to assist in fat burning. Handy
when youre in a pinch and need a quick protein hit.
MACROS:
LEGEND
H P HIGH PROTEIN
L C LOW CARB
L-I C LOW-IMPACT CARBS
G F GLUTEN FREE
H F HIGH FIBRE
HP
LC
A N ALL NATURAL
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MACROS:
ENERGY: 895kJ (214 calories) per serve/1490kJ (356 cal) per 100g
PROTEIN: 20g per serve/33.3g per 100g
FATS: 9.3g per serve/15.6 per 100g
CARBS: 5.4g per serve/9.1g per 100g
HP
GF
LC
HF
L-I C A N
MACROS:
HP
L-I C
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MACROS:
The Quest Bar prides itself on delicious flavours so that you can
safely consume one any time of the day. Aside from its standard
20 g of protein and 19 g of fibre per serve, the Quest Bar is also
gluten free and contains only one gram of sugar, making it a
great way to #cheatclean.
LC
SPECIAL
MENTION
Dineamic SuperBar
Now, this bar technically isnt a
protein bar as it contains a paltry
2.3 g per serve, but hear us out:
its gluten free, dairy free, vegan
and contains no preservatives.
Proudly made from fruit,
vegetables, seeds and other exotic
ingredients, the SuperBar has been
designed with athletes in mind
as a convenient, tasty betweenmeals snack. The high carb count
comes from all natural sources,
making this a good choice for those
wanting to avoid junky bars.
HF
MACROS:
A N L-I C
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COMP SHOTS
INBA BRISBANE CLASSIC
Photos and mini-report by Darren Burns
Over the years the INBA Brisbane Classic
has unearthed many new stars who have
gone on to win state and nationals titles.
This years rendition was no different with
Kylie Burnett taking out the Figure Under57 kg class, Open Class 3 and Overall title
and Sheree Paltridge winning all four of
her Figure classes, while Mel Cowling
continued her impressive form in taking
out the Figure International Open class.
The battle for the Mens Overall
came down to the more heavily muscled
Benjamin Pita against the conditioning
and refined physique of Tevita
Foukimoana. After an energetic posedown,
which had the audience screaming their
support for both competitors, the judges
nod went to Foukimoana.
Jay Acharya was another who made an
impressive debut, winning the Mr. Physique
Ms. Bikini
30+ top 3.
Ms. Bikini
Overall
Rachael
Hoffman.
Ms. Bikini
First Timers
Class 1
top 3.
Mens
77.1 kg+
top 3.
Mens
Physique
open Class
3 top 3.
Mens Physique
Overall winner
Jay Acharya.
Mens
Novice
Fitness
line-up.
INBA Angels.
COMP SHOTS
Ms. Bikini First Timers
Class 2 top 3.
Swimwear
Model Open
winner Caitlin
Whitehead.
Mens
Masters
40+ top 3.
Ms. Bikini
Novice
Class 1
top 3.
ANTI-AGING
Letting the Fat Out of the Bag
The right kind of fatty acids can help you fight age-related damage.
ANTI-AGING
NUTRITION IS LIKELY THE
MOST IMPORTANT FACTOR
IN YOUR HEALTH. YOU GET
OUT OF YOUR BODY WHAT
YOU PUT INTO IT, LITERALLY.
vegetables such as Brussels sprouts, kale
and spinach.
While omega-9 fatty acids are
non-essential because the body can
manufacture them from the ingestion
of sugar and starches, the ingestion
of omega-6 fatty acids have a major
impact on health and vitality. Since
they are inflammatory in nature,
omega-6s are critical to your bodys
defense against offending pathogens.
Without them, youd stand no chance
against the flu virus, nor would you be
able to recover from a brutal training
session. By no means does that give
you license to gobble up McDonalds
French fries, which are cooked using
industrial vegetable oils and thus laden
in omega-6 fatty acids. The greatest
sources of omega-6 fatty acids are
canola oil, safflower oil, sunflower oil,
corn oil and soybean oil, which are
very inexpensive, so they are commonly
used in commercial junk foods.
Unsurprisingly, people eat too much
omega-6 relative to omega-3 fatty acids.
In fact, a 20:1 (omega-6 to omega-3)
ratio is common. Compare this to the
4:1 ratio of the Japanese, who rank
second on the worlds life expectancy
list. Its no wonder we are stricken at
an early age with joint pains and other
manifestations of bodily inflammation.
Is this you? Do you find yourself
reaching for the paracetamol on a daily
basis and find yourself unable to train
due to pain? And what about your skin
health? Is your psoriasis flaring up?
Dont blame your genes. Theyre simply
responding to the distasteful, diseasecausing signals youre sending them
by eating poorly excessive amounts
of refined carbohydrates found in the
Western diet sinisterly compounded
by an improper ratio of omega-3 to
omega-6 fatty acids. Now you see why
McDonalds French fries are truly the
perfect storm. On the flip side, foods
like coldwater fish, which provide
protein and high quantities of omega-3
fatty acids, are your breath of fresh air.
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MAINTENANCE
Hair Care
By Daniel Hedger
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COVER SHOOT.
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Dont take your hair for granted you might not have it forever.
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LEGAL EAGLE
The Fine Print
By Scott McKenzie
Why the details of your gym membership contract are more important than you realise.
Neveux
Neveux
LEGAL EAGLE
Neveux
Closing thought
Membership contracts for gym owners
are like building a six-pack for gym
junkies. You know that you have to do
the basics right if you are going to have
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EXTREME TRAINING
The Power of Unconvention
Tyres
Tyres are a great way to build strength,
power, and endurance. Most coaches
are wary about doing tyre flips since it
places a lot of stress on the back. This
is something I understand yet dont
entirely agree with. All coaches should
have an idea of what their athletes or
clients are capable of doing and should
never allow them to do things that will
put them at risk. If your coach teaches
108 / Australian Iron Man
Bodybuilding versus functional fitness? Do a mix of both for gains in strength and power.
Kettlebells
A few years ago, I made a huge purchase
of kettlebells. It has been one of our
smartest investments. There are so many
exercises and variations that can be
accomplished using them. Because of
the shape of the kettlebell, it allows you
to hold the handle and express power
in a violent and aggressive fashion. The
different weights of kettlebells allow
you to train for strength as well. You
can simply grab a heavy kettlebell and
do different forms of pressing, deadlifts,
squats, and carries. The versatility of
kettlebells also allows for you to couple
up certain movements and do highervolume circuits for conditioning.
Battle ropes
A famous speed coach (who will go
unnamed) once criticised the use
of battle ropes. The popularity of
battle ropes and their use over recent
www.ironmanmag.com.au
EXTREME TRAINING
years has brought on much scrutiny.
Coaches are all over social media
using battle ropes to improve power
and conditioning. The speed coach
had an issue with why athletes were
using battle ropes for conditioning.
I understand this, and I do think
that athletes dont need to be using
battle ropes as their main form of
conditioning. However, I see no issue
with it if its used as a supplement.
Early on in an athletes training
program, coaches should use different
forms of training to create a generalised
strength and conditioning program. As
the athlete gets closer to their season,
the more specific they should get. If
the athlete has some type of injury that
prevents them from running or too
much weight-bearing activities, battle
ropes allows them to get conditioning
in without putting themselves in harms
way. So battle ropes do have a place.
My general population and adult
clients love using the battle rope. It
has tons of variations that make it
fun and pretty simple to use. Most
people have a love/hate relationship
with running. They either love to
do it, or avoid it by any means.
Unfortunately, running is often looked
at as the only way to get a sweat
or improve your endurance. This is
completely false, and doing battle
ropes the right way will prove that.
Sandbags
The unbalanced nature of sandbags
are what make this tool so effective.
You may be able to squat 400 pounds
(181 kg) with a perfectly balanced
barbell, but you might struggle
5x3
4 x 10
4 x 90 per cent of 1RM
4 x max reps
4 x 10 each arm
4 x 10
4 x 12-15
5 Rounds Of:
D1. Sandbag Bear-Hug Squats
D2. Tyre Flips
D3. Battle Ropes (rotate styles)
D4: 30-Second Rest
30 seconds
30 seconds
30 seconds
Yo
Y g
G
IF
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COURTNEY KING
Mike Carlson: How did you get
started in fitness?
Courtney King: My dad is a
businessman and he wanted to open
a gym for fun, something to do on the
side. He opened it up when I was in
eighth grade. There was a boxing ring
and jiu-jitsu stuff. Its closed now, but
it was open for four or five years. Both
my parents were very active and were
constantly in the gym. My sports were
competitive gymnastics, track, and I
was a swimmer. I even did flag football
when I was younger. I was a little jock. I
wore a sweatband to school sometimes.
MC: What is an average day for you?
CK: Im a morning person. I get up
around 5.45 or six, check my computer
and then get to the gym by seven. Im
done by 8.15. I shower, eat breakfast and
then I like to leave my house to work. I
like to go to Whole Foods or Starbucks or
different coffee shops. Im a huge coffee
person and I like people-watching. Ill
work for about four hours and then Ill
come home and either nap or do school
courses online. I might meet with a
client in person and do some posing.
MC: What are you studying?
CK: Nutrition. I want to get into
holistic medicine. I know it seems
totally against the whole bodybuilding
thing and I sound like a weirdo, but
I want to get into learning how to do
things holistically as a competitor.
I hear a lot of people preach that
this is a healthy lifestyle, but it
gives so many women and guys
eating disorders and metabolic
damage and all kinds of problems.
MC: If you were dieting for a
contest at 17, you should be a
poster girl for self-image problems.
CK: I have been though that shit! I
was a skinny twig growing up. Then
I developed body dysmorphia and
eating disorders, I gained 25 pounds (11
kgs) and then lost it and had adrenal
problems. All that bullshit. Ive been
through it, but I am way better now.
MC: Do you find that a sense of
humour keeps you grounded?
CK: I do. I laugh at this shit. I used to
be so much more extreme than I am
now. Im the type of person that if I do
something, Im going to give it 100 per
cent, but I learned to ease back a lot.
You can live life without being a psycho.
112 / Australian Iron Man
www.ironmanmag.com.au
Courtney
King
AGE: 22
HEIGHT: 55
LIVES: From Chicago,
lives in Arizona, USA
PROFESSION: Online trainer,
lifestyle coach, student, I hate
saying pro bikini competitor
LIKES: Cooking, learning,
coffee shops, traveling,
sunshine, training,
family, laughing
DISLIKES: Indecisive people,
spicy food, tomatoes, being
hot when I sleep, people who
dont make eye contact, bugs
FAVOURITE CLEAN
MEAL: Anything breakfasty,
omelettes, pancakes
FAVOURITE CHEAT MEAL:
Burger and sweet potato fries
LISTENS TO: Anything
from house to rap to
Christian music, motivational
speakers like Tony Robbins
You just
have to do
you and the
right things
will fall
into place.
FAVOURITE BOOK:
Relentless by Tim Grover
FAVOURITE MOVIE:
A Walk To Remember,
Finding Nemo, Rocky III
SPONSORS: BPI,
Celestial Bodiez
TWITTER:
@courttneykingg
INSTAGRAM:
@courtneykiing
WEBSITE:
courtneykingfit.com
COURTNEY KING
sometimes Ill go heavier with fewer reps.
Im not a girl who has to do a ton of volume
to break my legs down. I have always been
someone who has to build.
MC: What is your best body part?
CK: I have really good shoulders
and pretty solid legs. Its not that my
shoulders are very muscular, I just have
a very broad frame. My shoulders dont
really drop and I have no traps, so it
makes my shoulder look bigger. I get the
most compliments on my legs, though. I
have legs up to my shoulder blades.
MC:Tell me about your diet.
CK: When Im getting ready for a show,
Ill carb cycle. Two low days and then
one high. I would say on high days I
get 200 grams of carbs and low days
are about 85 to 100. Its not bad. On my
lower-carb days, I have a lot more fat. On
my higher-carb days, I drop my fat.
MC:You have a very different look
for the division.
CK: I had someone tell me today that I
have a very wholesome look. I guess its
because I dont wear a lot of makeup.
Ive never dyed my hair. I dont have the
whole lip-injection shit. I guess Im more
cute than sexy. I think its a cool angle. I
also feel like I relate to young girls better.
I dont have a big mom following. My
following comes from young girls, so I
keep my image a little cleaner. The fitness
industry is based off physical sexual appearance. Sex
sells, but I think you can take a different approach.
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AT THE MOVIES
Muscle Movie News
By Clint Morris
STAR-LORD
DIRECTOR:
ROBOCOP
REMAKE
SUCKED!
BUCKAROO BANZAI
GETS TV TREATMENT
Amazon and MGM are negotiating a
deal to bring 80s movie classic The
Adventures of Buckaroo Banzai Across
the 8th dimension to the small screen.
Kevin Smith is developing a TV show
based on the 1984 film, starring Peter
Weller, one which he hopes some of the
films cast will be involved in in some
capacity. Already Smith has courted
Clancy Brown to take part. The series
would stream exclusively on Amazon.
116 / Australian Iron Man
www.ironmanmag.com.au
AT THE MOVIES
TEEN WOLF
FOR THE LAST TIME
OLD MACGYVER,
MEET YOUNG
MACGYVER
Richard Dean Anderson has been
asked to make an appearance in
the new MacGyver. The star of the
80s classic wouldnt be reprising
the title role, though, as Lucas Till
(X-Men: First Class) is playing a
younger incarnation of Mac in the
James Wan-produced redo.
Executive producer Peter Lenkov
suggests Andersons involvement
might go beyond just a cameo.
Were hoping to have him
come on the show and be a part
of this incarnation as well. Were
reaching out to him. Were hoping it
happens, he says.
In terms of how the new show
will differ to the old show, Lenkov
says it maintains the same tone and
spirit of the original.
MacGyver in his first
incarnation was a hero who was
unique to the TV landscape. I think
if you look at the landscape, theres a
void for that kind of hero. MacGyver
in a lot of ways is a very positive kind
of character, and he only resorts to
violence when he has to.
THOR
ON
THE
ENTERPRISE
www.ironmanmag.com.au
DAREDEVIL
GETS THIRDS
AT THE MOVIES
AT THE CINEMA
STAR TREK: BEYOND
(Paramount)
Captain James T. Kirk mentions,
early on in the new Star Trek film, that
things are starting to feel somewhat
episodic for him. For Kirk (Chris
Pine), thats somewhat of a dilemma
if vertigo is the most exciting thing
youre experiencing in space, theres
a good chance youre going to go
searching for a gig less taxing on the
psyche. For the audience, however,
episodic is a good thing particularly
when it comes to Star Trek, and even
more so in relation to this latest
instalment. Having recently suffered
through an overblown remake of Star
Trek II: The Wrath of Khan (which
simply swapped the old cast out for
their younger counterparts), the
rebooted Star Trek movie series gets
back to basics here, and therefore finds
its footing again, with a simplistic, selfcontained and joyfully fun adventure
yarn not unlike one of the better
episodes of the original series.
In fact, everyone on board this latest
one especially writers Simon Pegg
and Doug Jung, but also the fantastic
production design team seem very
determined for Star Trek: Beyond
to play like a chapter of the original
series, what with its kidnapped-onan-alien-rock yarn, tweaking of the
main characters to have them play and
look even closer to their predecessors
(especially Pine) and terrific balance of
action and humour.
Much like the original series, its
the ticklish banter and character
tics in these new Star Trek movies
that near overshadows anything on
screen from the cynical banter
between Bones (Karl Urban) and
Spock (Zachary Quinto) to Kirks
unrestrained cheekiness and Peggs
goofball take on Scotty, the three films
have encompassed more humour
and heart than most modern-day
comedies have in recent years.
Not to say these new Star Trek films
are all chit-chat especially evident
in this latest one with director Justin
Lin (Fast & Furious 6) having the crew
of the Enterprise participate in some
of the most ridiculously entertaining,
over-the-top action sequences of the
new franchise.
118 / Australian Iron Man
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AT THE MOVIES
AT HOME
PRECIOUS CARGO (Pinnacle Films)
Its the long-awaited challenge of the 80s TV stars as
Moonlightings Bruce Willis goes up against Saved by the Bell
alum Mark-Paul Gosselaar. What?! Nobodys awaited this.
Crime boss Eddie (Willis) is out to find the seductive thief
Karen (Claire Forlani) who failed him. In order to win back her
former employers trust, Karen employs her ex-lover and top
thief Jack (Gosselaar) to steal a horde of precious gems. But
when the job goes down, all trust goes out the window and Jack,
Karen and Eddie find themselves staring each other down in a
deadly showdown. Yawn.
A Good Day to Die Hard looks like Die Hard next to this, Bruce.
www.ironmanmag.com.au
CRIMINAL (Roadshow
Home Entertainment)
Ryan Reynolds swapping
bodies (well, kinda) with Kevin
Costner, anyone?
Costner stars as the crooked
Jericho Stewart, a man with
brain damage that makes
it impossible for him to feel
emotions, or distinguish right from
wrong. Reynolds stars as Bill Pope, a
CIA agent who dies before giving up where
he hid a computer hacker. A CIA station chief (Gary Oldman)
comes up with the idea to graft Popes brainwaves onto Jerichos
brain so they can utilise the info the dead man had on his mind.
After the grafting is done, Jericho escapes custody and starts
racing around London trying to complete Popes last mission.
In addition to Reynolds, Costner and Oldman, Tommy Lee
Jones is also here, playing the neuroscientist behind the brain
grafting. Michael Pitt plays a computer hacker and Batman v
Supermans Gal Gadot plays Popes wife. Question is, how much
did the studio have to pay this amazing cast to sign up for such a
substandard movie?
Australian Iron Man \ 119
BODY CONQUEST
Getting to the Core
By Ingrid Barclay
Coretraining,theCATstrategyandbuildingmeat-freemuscle.
Neveux
CORE WORKOUT
Workout 1:
EXERCISE
SETS
REPS
REST
Dumbbell woodchopper
20
1 min
25
1 min
Standing crunch
810
1 min
Workout 2:
EXERCISE
SETS
REPS
REST
Russian twist
25
1 min
810
2 min
1012
1 min
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Neveux
BODY CONQUEST
BODY CONQUEST
The devitalising and demineralising
effects of prolonged shelf life, soil
depletion, additives, pesticides,
bleaching, pre-cooking under intense
or prolonged heat and processing all
but ensure that ingested foods will be
less than nutritionally adequate.
So in short, food is paramount
and far more important but living the
lifestyle, including training the lifestyle,
calls for savvy supplementation use.
Q: It was with great interest that I
read your response in last months
Iron Man to the vegan question.
I have recently made a lifestyle
choice to stop eating most meats.
However, I do still eat eggs and fish
at this stage and am undecided
whether I will continue to do so. I
am just wondering if you could paint
a picture of what a mass-building
eating day might look like as a
vegan trainee?
A: Without knowing more details
about you, it is very difficult to include
quantities but I can outline a couple of
days worth of ideas for you.
www.ironmanmag.com.au
Shutterstock
BODY CONQUEST
Real food is paramount but living the fitness
lifestyle calls for savvy supplementation.
Neveux
www.ironmanmag.com.au
NEXT LEVEL
Brad Schoenfeld knows muscle n might,
where it comes from and how it gets here
because he's studied it, practised it and
insisted on it. Read his words and ideas
in The MAX Muscle Plan, put them into
action and grow.
DAVE DRAPER
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IF YOURE READY TO TAKE YOUR BODY TO THE NEXT LEVEL, TURN TO THE SCIENTIFICALLY
BASED AND MOST EFFECTIVE MUSCLE BUILDING PROGRAM AVAILABLE, BRAD SCHOENFELDS
THE MAX MUSCLE PLAN. THE RESULTS WILL SPEAK FOR THEMSELVES.
OUR GUIDE TO
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FITNESS HELPS YOUR
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AUSTRALIAN
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AUSTRALIAN
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PUBL CATION
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VOLUME 23 No.6
VOLUME 23 No.7
PUBLICATION
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JOSH
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LENARTOWICZ
JULY 2016
NGTH AND
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WET N WILD
Tracey-Kaye Charles
How did you come to be in
the calendar?
I shot with Charlie about four weeks
prior to one of my shows.
Where do you hail from?
Perth, but born in Proserpine,
far north Queensland.
Whats the most interesting thing that
has happened to you?
I was Larissa Reis make-up artist twice
when she travelled here to Perth. This
was both interesting and amazing.
Shes such an inspirational woman; I
just love everything about Larissa.
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Finally sat down and read the great five-plus page story/
interview by Darren Burns about Australian IFBB pro Josh
Lenartowicz. Great interview, Darren and what a story
about the legend Josh! Thanks Australian Iron Man; as
always, a great mag. See you at Mr. Olympia. Ill be the bloke
L.
in the Iron Man t-shirt, LOL.
John Ball, via Facebook.
Diep Nguyen
MIXING
IT UP
M
I enjoy the mix of training I see in Iron Man. I just turned
and have been lifting for 22 years. I really appreciate it
hen I see new moves like farmers walks or land mines
using sliders for abdominals. Learning new things in
gym is the key to making gains and not getting old.
Peyton S, via email
t somethin
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