Issue 53 Muscle Evolution

CONTENTS

>>ON THE COVER

Cover image of Branch Warren by Isaac Hinds

28 MUSCLE ALCHEMY
Directing calories from fat into muscle

30 FST 7 LEG TRAINING
Making mince meat of your legs in one all-
out session

48 BABE FEATURE
Je T’aime - one of SA’s hottest bikini babes

56 AMINO ACID COMBOS
Supersize your results

90 PINNACLE LABS
A true tale of steroid bootlegging
in the USA

68 DOGG CRAPP TRAINING
If your muscular development could do
with a good kick in the pants then try this!

Also in this issue: 68

24 INSTINCTIVE TRAINING
Learn when to override
your body’s instincts.

44 CARDIO 30
Effectively using cardio for fat loss
and superior conditioning.

62 STAYING ON TRACK M.E FEATURE By Andrew Carruthers, Editor-In-Chief
Fuel up with the right discipline.

64 COCONUTS INSTINCTIVE
Nature’s performance superfood.
LEARNING WHEN TO OVERRIDE YOUR BODY’S INSTINCTSTSI’RVOAEMINTEOITNUHGICNIHSGEDTHAT
74 MIA RAAD LISTENING TO OUR tlenapaaTifebIBWvvotnunthhrieeromrstdyaesesriIlhsnydyho,gsiiHoyOnoeebegaulwicllligivleaolsocao,ARiiaogawrvnrrntchhlehigidedchnyTcHyneae.tlcsttaolOthemuhprenaecrmnYmueTrodkvlandmtrssamtieecde.Tu.bHlirsvTrneriacepoeehnteotHvhilriEetnpnooeyorsosgnonoruehMiyfiissusHrcnucsotmgtpageemlhuohlhSsnoEarbcacosycmtkldeniusy?ooLsosiaetbcor–cyanrhokleLec,rohtysuieuhgngteorgrouhrgAinfloecurlmicaoeavsavretpp,uleserReemssorrettstn.hhtnlaiIiEtienavnsttthihtieuevbeaesteile.rely
Muscle Evolution profiles >> >>>D>>>AMNODSWT IHMEPNOTROTLAINSTTEENLETMOETNHTEOMF CEFOFUELCDTIBVEETTHREASINININGGLE.WIDioabitnTtHnmdecofiNaHishasihce(ontnnounafitcWnaotoameiflHiacwtdolioiotnddtwylomSomtetenepngeeceei(n’eaadvnrfaolsutnviArcTayoervriciselcnuecmsteoeareaorbcyyahauirrynmvlsr,TdttI.pales.r,boadhhlecstonOe):uIhmtANhptFro,br,eTefaWNhnAeliaaomeiemsoortoAnNoReOnHnvoiveeeucnnrnCeueaieOtfinFt,niPmroTdsOnoRvetrrhroistRdBesuyegnoUTbswraIouURoirfueen.UCsrecyrlo(arsEimTuarnceaAsLsle)EtvELticrSvil.rettmhGLcnHnFitgatLiciiitnDvpVxybiohnvahnEaiiope?Opa)aHIvnaenecttIsiknFrtStaaienSlosOtwseDiuoit.nRTasnitntnngEesvnrtiine,dt,dtnUsarEeeIE,eAehdnkTSlrcBwrohddDionSsoteTHlra.sSeluUsrte.IUstotAdCUTRTAEEITIEasrtbatbewaaalatiuhhhlsvnssnrneuiiotgnaeeatIydscpmtefhunhiuantaoaldgycnauhturtwwnesooilebhdacrvyssxiuenaehmebeledtuiotehobehysnotrawuwhm.feauilaieToOfgiyevTWnrTbumnlraerrkwewsHeoethevoHgcsRNsgrtseebe,hadoeaknoeeaomtrEywelAEtmuelaioriwimrnenTonhaniaettwMnhtInInvuttcthuhcaHsocseseNvNehsieeolpgannt’aotuemoepnwlIwnoSiTgrwhIuls’tuSvtsnlstNotasdketbLhyrEuoilwe.heweetdphaespnSTmtGeA,scRhrdeatspeeerwhaepwhehgUpmhilliN.MlbpnfotsmeawicreriaordoehTeBsnoaoaeolexoEtotmnuenoaohinThkwniJdwdattkuTstmsdyldheiieEaeoHdecapwetvlsaashadrteiInaChtsec.viesnrgtEsSepeeitonttiohseeTscgymaenrsarrcIueFaeerisitblDeftnAylintpUifnoaeococEdNlcLyginAdpaDLeetaulrOteOyMwashia–ettotcsAisoewbIH,nseFehhieFtlorennNfueonfwiObeamttnmietOuomrvreiIrsuihiAyieun.eshcNntSgSicurip-delrreIaWtlgsngoaRihdthgToferSTocteiiottsymsisTtl.netshhnTpxratbswOt--hchItIapaIimnseatalsDoIouneoCpatiNraathFNtrrtiossotmsyecnomiercvet’LOwaaosnnsrgtCntiCnbioeEtwtissiaupnchaeeeoavotTenlpbcTStOnyno,ag.eetalni,sfIehTkaynhloromdiodsVe.SenieUrahslienguusrwwBgnontErseratsryealyegWR.toiaoinitnloibsknsidyrtdfndibneueoelcsioOoeca’nllrladgttakylpoutnihtltRie,eimnlelkerydtiyeewmtea?gmrspps,tiKaeatheppfrppbohhwoMeiaefatumoascefelrecriadnr?flooetthsacuesaseaoerirhnonerhpsleiaysfi-ndahonieseiuiwtsttnttblnlkvddoyayehcetnitefeonotwtaegawtewrscsst.kihothh.tooTahueeffurrroIhWdecciiPceftlBIOsoaetdgtssndahtoauNvauauoiifmscyVnshErppnpHemrcfvfyrsmrehtmoaryaaSbhuanihaeoNoepaEneatpcrttirbesiulhTwnntethtahtkigntitlRhwEcglht,eaotvanteeeayaegoItailwolhteteoFninlsnyRrdecvNueflooetyiwlteegtedegotIaclrvsafreoIuyrhtlosCrv,nTeasreeaeaeo,vDuupaleoieaaul,deroTgiranaeuhslreenrsmulecnOslIesntssrueyyarocSasqiryyNae,snstagtnimavisoFuponhstotuwee’lonsl-edgfrhFmerGaaltgasultuiwayyaTvharbtenigbibtucOoietcneoreoygerneetoehhieasRtksnsmsliureRcnhetci,riaithfnotamnhaeratabAooidodedlionslgfrgseneermeTur.yteseambcneitIohswaiyrpladslhomwtdisHeueNiraeosgsisspeem,ettnosnoliiianthghan.ylavtgltEIhiacfyilh,donene,redtsNyhneyemsrudgmiy.oentGrootug.usrtr INSTINCTS rtnatahoiwoarhnnenaobbueiedineuAvstondsitvigrnspinorpsnelstadpe,eueorgcldeoysntiitkbslbpahrdymcetyu.eewuomsoIicosttlhn,neraudmemaaaicurtbailrteeynssolisipiwtneooivuntun,ttoreertpaagheohwsslrafy,difsosttesrteeretevtahiuiierinsimtncmadcsxhadstfipepelesotuels,eery,rncarawgerretaosrcihaeeae,whntaertmsniidsnsactccebs,iksedehnetat,oesarg.cnmcaudlaToosodgicyrii,nronmnoatbritaurttieuuuodnersrlgtnoielaiselaeinidldtxsvssweadaet,eophthetarseui,soeioul.rwyns
promising athletes in South African >> pattern emerging. Ask a dietician If we were still stuck in the dark order to progress in either I’ve already mentioned the
bodybuilding. fact that we constantly need
to challenge our bodies to
84 NINA RICHTER improve and push beyond our >>
The 2012 Arnold Classic amateur boundaries, but this is where
overall figure champion. the smart part of this article HOW CAN UNDERSTANDING BIORHYTHMS
comes in. The first thing you IMPROVE BODYBUILDING SUCCESS?
106 SHAMEEN CLASSIC need to understand is that we
Event coverage from the show. are not mechanical devices so There are three theoretical pinhead-sized brain structures.
we cannot consistently match classifications for biorhythms. Melatonin production is switched
our day-to-day performance. 1. Ultradian Rhythms – These off under the governance of the
There are so many factors that are periods shorter than 20 hours SCN when light, including sunlight,
influence our performance, so and they are the most common stimulates the pineal glands, and
expecting bigger and better type of biorhythms, for example, lowered levels of melatonin wake
workouts each and every time the digestive process, as well you up. The release of melatonin
we step into the gym is not as hormone release and body is cyclical and has a direct effect
48 only unrealistic but can also 2 4temperaturecycles.
negatively affect us mentally.
This often leads to self doubt, 2. Circadian Rhythms – A
negativity and also causes us biological processes which displays
to “beat ourselves up about it” an endogenous, entrainable
when we don’t have a great oscillation of about 24 hours. This
workout at every session. includes the wake-sleep cycle. Most
circadian rhythms are controlled
Factors that influence the by a biological clock called a
power and effectiveness of suprachiasmatic nucleus or SCN,
our performance include which is comprised of a pair of
what they think about the first ages and that animal with the size, strength or endurance. sleep, nutrition, hydration, on how we feel and function
instinct of eating as much as stress, hormones and general throughout the day. Jet lag is a
big teeth suddenly appeared and Bodybuilding is not a natural health. Merely listing a few classic example of how circadian
you possibly can and more than we needed to flee for our lives thing to do to the human of the factors that impact on rhythms get disrupted due to their
we need, and you’re likely to then we’d be in big shit, to put body and, as such, sometimes performance makes it clear that dependence on a specifically timed
receive a look for consternation. it bluntly. Our instincts perceive requires that we fight the everything hangs in a balance release of melatonin.
Then think about the role of this as a vulnerable physical state instincts triggered by pain, to when it comes to the optimal 3. Infradian Rhythms – These
functioning of our bodies. rhythms go beyond the 28 hour
Getting our bodies to balance period and include things like the
all of these factors evenly and female menstrual cycle.
positively depends entirely on
our body’s biorhythms. www.muscleevolution.co.za 76

mirSnelasestntei’nsptocibntasgisn.miiWcsoapreoindrnnietemeareioatndofl.

the mating drive in the context and therefore tries to minimise force our bodies into new areas
of modern living, when the the time we spend in this state as of growth and performance.
likelihood of our children
much as possible.

66 Muscle Evolution

Sleep io

COLUMNS THIS ISSUE

102 104 104 105 102 100 98 100
JOHN HENNIE MARIUS LADIES JOHAN SHAMEEN GURU VUSI
NJISANE
LESLIE KOTZE DOHNE CORNER BOSHOFF ADAMS COLUMN

8 Muscle Evolution



M.E EDITOR’S LETTER

no place for people who believe they are above
the rest of the athletes they stand against on
stage. The cream will always rise to the top and
that’s what I love the most about our sport. PUBLISHER & EDITOR-IN-CHIEF
You can throw as much money as you want at Andrew Carruthers
supplements, drugs, tanning lotions and all the MANAGING EDITOR
other things that have become part and parcel Pedro van Gaalen
of the bodybuilding game. The truth is that hard ART DIRECTION & DESIGN
work will always win, great genetics will always Tanja Carruthers
shine and, at the end of the day, those who put Jane Horton
in the greatest effort will be rewarded. ADMINISTRATION
South African bodybuilding rocks and I have Kate Rodney
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the warriors and help push the sport in the right PHOTOGRAPHERS
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With that said, let’s get into the nuts and bolts Richard Cook, Robynne Fitzpatrick, Slade @
THAN WORDS of the May/June issue as it’s a cracker! It’s packed Pure Studio, Paul Duffy, Cadmus Photography
with some serious training and nutritional advice
B odybuilding is a colourful sport. Not only that’ll have you ripping your new tank top at CONTRIBUTORS & ADVISORY
does it bring people from all cultures and the seams. We also have a new range of Muscle Anthony Roberts, Mario van Biljon, Chris
walks of life into one arena but it also Evolution shirts on offer that can accommodate Fitzpatrick, Marius Dohne, John Leslie,
brings with it a shit-load of drama. If you’re all the new growth you’ll experience. We’ve Hennie Kotze, Deon Gouws, Julian Naidoo,
a part of the local bodybuilding community seriously gone all out once again. We’ve left Johan Boshoff, Gareth Israel, Tammy
and regularly peruse the social networks you’ll out all the bullshit and cut straight to the Jackson, Marlene Koekemoer, Shelby
always find people bitching and moaning about meat of muscle building by giving you all the Starnes, HJ Lombard, Shameen Adams
the various problems they seem to have with the information you need to keep progressing and
sport. I’ve tuned out of it lately, simply because to take bodybuilding by the horns. All you need THE PUBLISHER
I choose to focus on the good aspects of the to do is get out there and use some of the advice The Maverick Publishing Corporation
sport and keep promoting and pushing it in a we’ve given you in this issue and you’ll be well
positive direction. Next time you are online have on your way to impressive gains. Check out our Postnet suite 99, Private Bag X8
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that is quite simple – they have nothing to prove international circuit that isn’t currently using Office Park, Bosbok Road, Randpark
to anyone other than themselves. For years, as some form of FST-7 training to get them the Ridge, Gauteng
they worked hard to develop their careers, they results they want, so its about time you started
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them and they came back the following year RNA, Republican News Agency,
with renewed enthusiasm and came out on top. At the end of day, when all is said and done, Tel +27 11 473 8700
Some are now pro athletes, starting their careers actions will always speak louder than words. Willie Mulder
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They were the cream of the crop here on SA soil, just depends how badly you want it. SUBSCRIPTIONS
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Enjoy issue 53. Fax 086 557 5933
[email protected]
finest physiques this planet has to offer and you Andrew
don’t hear them complaining... PRINTING
Editor-In-Chief CTP Johannesburg, Penny de Jesus
I’d like to tell you all that I’m tired. I’m tired
of pouring all my best efforts into promoting No liability is assumed by The Maverick Publishing
our sport only to hear people whine and cry Corporation, Muscle Evolution Magazine nor any of the
about their placing at the contest they entered. MY FAVOURITE authors of the information provided in this publication.
Regardless, I’m not going to quit. I choose to THIS ISSUE: The Maverick Publishing Corporation cannot be held
liable for any advice provided in this publication. The
promote this sport, not sit on the sidelines and information published in this magazine should not
wait for others to take the bull by the horns. be considered as medical advice, please consult a
No one is forcing you to get up on that stage, registered doctor. The Maverick Publishing Corporation
so if you’re not happy about your placing, pick shall not be liable for any unsolicited material,
yourself up, dust yourself off and try harder next nor photographs or manuscripts submitted to our
time. publication office. The Maverick Publishing Corporation
I’m not even going to get into talking about reserve the right to reject any advertising without
those athletes who are so full of themselves that notification, and will not publish any editorial material
not even a pro could critique their physique nor advertising that we feel does not comply with our
– they’re doomed to be disappointed before readership audience.
they’ve even begun. Those who rate themselves
the most will always fall the hardest. There is PAGE
76 ARNOLD CLASSIC
10 Muscle Evolution



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12 Muscle Evolution

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Muscle Evolution 76

M.E NEWS MUSCLE NEWS

10 Muscle Evolution STUDY REVEALS SUPASHAPE
NUTRITIONAL PARTNERS WITH
BENEFITS OF KINI GIRL INC
POTATOES ACADEMY

Last year Potatoes South to coincide with the Supashape sponsored
Africa (PSA) launched implementation of the athlete and IFBB Bikini Pro,
the Potato Classification new food labelling Tammy Jackson recently
System. This year, PSA regulations, which came announced the launch of her
presented the nutritional into effect in March 2012. athlete academy - Kini-Girl
benefits of eating Based on the study, Inc. Supashape have since
potatoes, as well as the the following nutrient announced their further
nutritional content of the content claims can be support of this initiative, which
different groups. For the made for potatoes in is aimed at helping girls prepare
first time in more than a general: for local contests by learning
decade, the nutritional “One medium sized from Tammy’s experience
content of the three potato (150g), cooked gained while competing
different potato cultivar with skin, is high overseas. The first Kini-Girl
classification categories in carbohydrates, Inc Camp, in partnership with
have been analysed naturally free of fat Supashape, will be held at
for their nutritional and naturally very low BodyGuru, Umhlanga on 12th
content. This new in sodium. It is high in May 2012. Join Tammy, her staff
study - a collaboration the mineral chromium. and Kini-Girl Academy Girls for
between PSA, Nutri- In addition, it has a a one day competition prep
Vation, Agricultural potassium content that camp, which covers everything
Research Council and the is higher than most you need to know about getting
University of Pretoria - other vegetables and into the best shape of your life
analysed the nutritional starchy foods.” Potatoes and taking your physique to
content of one cultivar also contain a range of the next level – competition.
from each potato group. vitamins, minerals and Attendees will be put through
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contest conditioning.
Read
more
on page
105

pg 105



M.E READERS QUESTIONS

TALK TO THE PROS: Check out the Muscle Evolution
Forum for hot trending topics on competing, nutrition
& supplementation www.muscleevolution.co.za

ask M.E

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SUPPLEMENTATION? ASK OUR PRO MARIO, FOUNDER OF BODYGURU.

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MAXIMISING MUSCLE

Q I just want to give a ‘big per muscle group will be the to allow for sufficient recovery Day 1: Legs
up’ to the people who most effective? between workouts, as you’ll Warm-up - 10 min
make this magazine likely train the same muscle Leg press 4-5 sets 8-10 reps
Keoma Barker group multiple times a week. I Leg extensions - 4 sets, 8-10
am confident that you will see reps
possible. It’s both attractive A Keoma, thank you for much better results training Any leg curl machine – 4-5
and amazingly informative. I the compliments. There only one or two body parts sets, 8-10 reps
just recently got serious about is a saying that states, per workout with a maximum Standing calve raises – 4
my gyming so I am new to this. of 3-4 exercises per muscle. sets, 10-15 reps
I have been using workout one of the secrets to success is Based on the aforementioned Seated calve raises – 4 sets,
routines from another reputable to always give your customers tips and considering your level 12-20 reps
magazine, however these more in “use value” than you of training experience I would
workouts target 3-5 muscle receive from them in “cash be inclined to recommend a Day 2: Back and chest
groups per training day, with value”. So I really hope that we training split along the following Warm-up - 10 min.
one exercise per muscle group. can continue to provide you lines: Cable pulldowns to the
I feel that these workouts aren’t with the valuable information front - 4 sets, 8-10 reps
doing me any justice, so I am you find so useful. I’m not a fan Follow the routine, training T-bar or bent over rows - 4
putting together a routine of training multiple muscles no more than two or three days sets, 8-10 reps
whereby I aim to work two in one workout, so 3–5 muscle in a row before taking a day off. One arm dumbbell rows - 3
muscle groups per training day, groups in one session is far Resume the workout by simply sets, 8-10 reps
with four exercises per group. I too much in my opinion. It is following the next workout in Bench press - 4 sets, 8-10
am just not too sure if this will all but impossible to do justice the sequence. I am confident reps
be too much. How many muscle to any one particular body that if you train with focus and Incline dumbbell press - 4
groups can a person effectively part with sufficient volume intensity and back this training sets, 8-10 reps
work during a single session to and intensity if you have to up with sufficient rest and good Incline dumbbell flyes - 3
promote muscle train a number of muscle nutrition you’ll soon start seeing sets, 8-10 reps
TRAINING 3 5 growth and how groups at each workout. Such the results you desire.
MUSCLE GROUPS many exercises a programme is also unlikely Day 3: Arms and
IN ONE SESSION IS shoulders
FAR TOO MUCH IN Warm-up - 10 min.
MY OPINION Barbell biceps curls - 4 sets,
8-10 reps
train with focus and intensity and Seated alternate dumbbell
back this training up with sufficient curls on incline bench – 3
rest and good nutrition - you’ll soon sets, 8-10 reps
Standing dumbbell hammer
start seeing the results you desire curls - 3 sets, 8-10 reps
Tricep dips between benches
- 4 sets to failure
Triceps cable pushdowns - 4
sets, 8-10 reps
Seated dumbbell shoulder
press - 4 sets, 8-10 reps
Dumbbell lateral raises - 4
sets, 8-10 reps
Crunches - 4 sets to failure

16 Muscle Evolution

QSteroidS vS SupplementS costs, but they
I’m writing to you out testosterone or 20 results are just another long as you continue to train
of frustration. Everyone days of supplements obtained by burden. So, should intensely. Despite what anyone
preaches about drug use and which, quite frankly, exogenously I get myself some might try to tell you to the
abuse in this sport and I know also leaves you a more gear? contrary, results obtained by
it is quite an exhausted topic. tad worried about raising exogenously raising hormonal
However, nowadays if you go the honesty of the hormonal Stefan levels can only be retained
to any gym there will be drug manufacturers. levels can only while these elevated hormonal
users around, whether they are How do I know if be retained A I am not levels are maintained. In other
being used for competitions they aren’t mixing while these going words, it is all but impossible
or just recreational use. I know Nesquik with elevated to deny to permanently retain the
that perhaps half of the guys the whey and hormonal the widespread muscle gains realised through
at the gym I go to use or have putting flour in levels are use and abuse of anabolic steroid use once
experimented with steroids my glutamine? I maintained anabolic steroids you cease using them. It does
take some time for the muscle
at some point. In fact, it has also know that the in gyms across the gained to atrophy, which could
now become the norm rather testosterone works. Who cares if country, nor their relative cost be anything from a couple of
than the exception. If you it’s harming my body a little bit? effectiveness and efficacy. That months to a year or more. Most
ask any of those guys why I’ll recover from it, right? The being said, let’s take a closer of the “abusers” who would
they are using them they will truth is that this is the mentality look at the harsh realities of argue this are never off the
simply tell you “because it’s of many aspiring bodybuilders/ anabolic steroid use. When we gear for more than a month
cheap and effective”, and they fitness freaks, and who can compare them to supplements or two at a time and therefore
are right. Supplements are blame them? I wish I could their edge in terms of their are in no position to make
over-hyped and overpriced afford to buy supplements and cost-to-efficacy ratio is about such an argument. The rapid
in my opinion. Who wouldn’t the right food. I don’t want to where their “advantages” end. loss of muscle when cycling
rather buy a bottle or two of subject my body to harmful While supplements might cost off is the reason why so many
testosterone than spend triple drugs but I love this sport and a bit more and deliver less guys become psychologically
the amount on supplements, want to succeed. Supplements dramatic short-term results, dependant on anabolic steroid
which last barely a month? should help ease the pain of the results that they do deliver use and find it difficult, if not
The choice is three months of this lifestyle with its high food are generally permanent, as
next page

M.E READERS QUESTIONS

The long and shorT ventricular hypertrophy begins. individual who has damaged The long and short of the
of The sTory is ThaT With long-term abuse these their health as a direct result of story is that there is a price to
There is a price To pay side effects commonly result legal nutritional supplements. pay for anabolic steroid use and
for anabolic sTeroid in heart disease and even only in the most genetically
use permanent kidney damage As far as your concern gifted, knowledgeable,
impossible to even train when (note: high blood pressure regarding the honesty and intelligent and might I add,
“off”. This is where the health is one of the leading causes integrity of supplement lucky users can it be argued
problems begin to manifest. of kidney failure, also called manufacturers, it is far more that the potential rewards
While supplements like whey end-stage renal disease or justifiable to direct that concern outweigh the price most
protein, antioxidants, vitamins ESRD). I know of literally at the underground steroid individuals have to pay. In
and amino acids generally dozens of bodybuilders who market. 99.9% of all the guys my experience this applies to
promote improved health, have suffered serious health you refer to in your gym (or probably less than a percent
long term anabolic steroid use problems, many of whom have any other gym in the country of all gym goers. For the
unquestionably compromises died due to conditions relating for that matter) are generally other 99% of aspiring weight
your health. From the very first to heart and kidney disease. sourcing underground, non- trainers the results they desire
day you begin using anabolic Unfortunately recovery from pharmaceutical grade drugs. can definitely be achieved
steroids you start stressing such health problems, as you If you feel that you trust such though determination,
your liver and compromise suggest, is not possible. The sources more than you trust passion, perseverance and the
your endogenous testosterone damage is permanent. Without the leading, respected local adoption of healthy diet and
production. Problems with your mentioning names I can tell you and international supplement lifestyle practices, coupled
fertility and a number of other that I personally know at least brands, you are sadly mistaken. with intelligent nutritional
health issues can arise with the a dozen of these unfortunate Counterfeit anabolic steroids supplementation and hard
systems that are dependent on individuals. If this doesn’t start are absolutely rife and training. So, should you get
your body’s natural hormonal the alarm bells ringing for you prevalent in just about every yourself some more gear? The
cascade. Cholesterol profiles then what will? Contrast this gym in the world. This cannot overwhelming odds are in
take a turn for the worse, with the fact that in my 15 year be said of the supplements favour of “no”.
blood pressure generally involvement in the supplement produced by the leading
increases and pathological industry I don’t know of a single manufacturers and purchased Mario
from reputable retail outlets.

Q Shedding the weight
I’d like to thank metabolises fat. Research
you all for all the has shown CLA to be highly
awesome advice you give. effective at reducing body
I’m a “newbie” to all of this fat while simultaneously
and need to shed some promoting an increase
weight. What supplements in lean muscle mass. This
do you suggest? I’m 125kg significantly improves
and 1,98m tall. As I live in a tone with sustained long-
one horse town without a term supplementation. To
gym in close proximity I have maximise CLA’s fat burning
had to buy some equipment properties, consider giving
of my own. This includes a your metabolism a boost
dumbbell and barbell set, by supplementing with a
punching bag, bench press thermogenic metabolic
bench, treadmill and a 12kg support formula. The most
kettlebell. What exercises effective thermogenic fat
can I do? Any advice will be burners include cutting-
greatly appreciated. edge ingredients such as
synephrine, caffeine, Green
Jan Buijense

A In terms of Tea extract (EGCG) and
supplementation Yerba Mate. The weight
to assist your fat loss experienced when
supplementing with a
loss goals, I suggest you thermogenic fat burner
look at CLA and a good results from thermogenesis
thermogenic fat burner. (the production of body
CLA, an omega 6 fatty acid heat), increased activity,
derivative, has been shown reduced appetite and the
to have a significant impact consequent reduction in
on how effectively our body calorie intake, as well as the

“If you gotta problem with me, then I suggest we caDoofriosnacrselpuamrilemteesnedctrrib:iobTenehfedoisdrmeacdeeovdmniicdcbeaiatlidrokionninet.esgArnvomoennteatcdinooicynnasslftuopiptrrupatthcleetemiattimeroenneatedtormicrseahtnlroadtuiionladfigntbngheoesis
settle this like real men... on a stage... completely intervention to alleviate pain or discomfort associated with any
shaven... wearing Pro Tan... and the smallest posing medical condition.

trunks we can find.”

direct lipolytic action of these your best approach for weight Train to failure on each
stimulants on the fat cells, loss is high intensity interval set using good form.
which results in the release of training. Use the speed and
fatty acids. incline to change the effort per day, choosing 2-3 exercises
level and kick up your intensity per body part and 4-5 sets per
In terms of putting together at each interval. Aim for 20-30 exercise. Train to failure on
a suitable workout routine, minutes per day. each set using good form. Aim
considering your limitations of to achieve 8-12 reps per set
a barbell and dumbbell set and The Internet will also provide on upper body exercises and
a bench press bench, check out you with a host of suitable 10-15 reps for your lower body
our list of effective exercises kettlebell exercises that you and you should start seeing
you can consider for each body can perform, as that is not my results soon. Just remember to
part. area of expertise. follow a clean diet that is high
in protein.
In terms of your treadmill, Aim to train 1-2 body-parts

A WORKOUT LEGS CHEST TRICEPS CALVES
FOR BARBELL & Barbell squats Barbell bench press Close grip bench press Standing one legged
Barbell or dumbbell Dumbbell press Seated overhead calve raises (dumbbell
DUMBBELLS lunges (stationary and/ Dumbbell flyes dumbbell extensions in one hand for extra
or walking) Dumbbell kick-backs resistance)
Barbell hack squats BICEPS Bench dips Seated calve raises
Stiff-legged deadlifts Barbell curls with barbell across
Reverse barbell curls SHOULDERS your thighs and
BACK Seated and standing Overhead barbell and wooden block under
Bent over rows (over- dumbbell curls dumbbell presses your toes
hand and/or reverse Dumbbell hammer curls (seated and standing)
grip) Dumbbell concentration Dumbbell lateral raises AIM TO TRAIN 1 2 BODY
Dumbbell rows curls Bent over lateral raises PARTS PER DAY, CHOOSING
Deadlifts Front raises (barbell and
dumbbell) 2 3 EXERCISES PER BODY
PART AND 4 5 SETS PER
EXERCISE.

M.E GEAR Tuned for heavy lifting

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20 Muscle Evolution

M.E M.E WHAT’S HOT

Honey is rich in vitamins, minerals, WHAT’S HOT
antioxidants and enzymes. It also
Honey Dried Blueberries
contains iron, calcium, potassium and
magnesium and having a natural sweet Blueberries are an excellent source
taste, it is ideal as a sweetener. Honey in of anthocyanins and phenolics, two
powerful antioxidants that provide
its natural form can also be a powerful as much antioxidant protection to
immune booster due to it’s antioxidant the body as 1,733 IU of vitamin E and
and anti-bacterial properties and is also more than 1200mg of vitamin C per
100g. Dried blueberries have four times
fat and preservative free.
the amount of antioxidants than fresh

ones as the drying process concentrates

some of its elements. They are also high in

bre and a quick source of energy. Dried

blueberries are great for baking, snacks

and as a topping for cereal. You can also

eat them straight from the bag.

USN Immune Re-build Biogen C-Ester 90s

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polysaccharide, has been clinically formulated to o er a dual soluble
proven to enhance immune responses solution, which includes a water
as it is designed to engage the body’s soluble Ascorbic Acid and a fat soluble
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The power of C Whey Protein supports immunity

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M.E FEATURE By Andrew Carruthers, Editor-In-Chief

LEARNING WHEN TO OVERRIDE YOUR BODY’S INSTINCTSITSIN’RVOSAEMTINITENOITNCUHGTICINVIHSGEEDTHAT

>>>>>>>>>D>>>AMNODSWT IHMEPNOTROTLAINSTTEENLETMOETNHTEOMF CEFOFUELCDTIBVEETTHREASINININGGLE.WIDioabitnTtHnmdecofNaiHishaihse(contnnounaficWnaotoameitflHacwtdoloiiotiddtwylmSomnteotenepngeeeei(’ceaandvnrfaolsunviArcTyotervriciealcnuecmssteoeaeaorbcyryahuirrnmvlasr,TdttyI.paler,boadhhlestos.nOe)uIhmtANhcptFr,br,:eTefWNhnAeliaTaoomeieasoortoANoReOnHnvoiveemeucOnnnrnCeueaieOtfnFt,niPmroTsOoRvetrrhiroistRddBnesuygnoUTswraIouURoirTfueene.bUCrecyrl(arsEimTuarneaAHssLsle)oEtvELticSvil.ettmhcGLcnHFirtgatLciiitnDvpEVxryniohnvahnEaiiopie?Oa)aHIvnanectbtIsikpnFrtStaienSlosOtwSeDiuoeit.nRaTasnintnngEesvsnriitne,dtU,dtUnsarEeItE,eAehdnkTeSlcBwrohdDdBioSsroteTHlrna.sSeluUsrte.JIUstotAdCUTERTAECEITTIE. awsebabrtatatalaiuhhhlsvrssnnneuiiogtneeaatIydscmptefhunhiuantaoaldgycnauhturtwwnesooilebhdacrvyssxiuenaehmebeleutdiotehobehysnotrawuwhm.feauilaieToOfgiyevTWnrTbumnlraerrkwewHseoethevoHgcsRNsgrtseebe,haodeaknoeeaomtrEywelAEtmuelaioriwimrnenTonhaniaettwMnhtInInvuttcthhucaHsocseseNvNehsieeolpgannt’aotuemoepnwlIwnoSiTgrwhIuls’tuSvtsnlstNtoasdketbLhyrEuoilwe.heweetdphaespnSTmtGeA,scRhrdeatspeerewhaepwhehgUpmhilliN.MlbpnfotsmeawicreriaordoehTeBsnoaoaeolexoEtotmnuenoaohinThkwniJddwattkuTstmsdyldheiieEaeoHdecapwetvlsaashadrteiInaChtsec.viesnrgtEsSepeeitonttiohseeTscgymaenrsarrcIueFaeerisitblDeftnAylintpUifnoaeococEdNlcLyginAdpaDLeetaulrOteOyMwasha–ioeostttiesbAcwHI,nseFeihheFltorennNfueonfwiObeamttnmietOuomrvreiIrsuihiAyieun.eshcNntSgSicurip-edlrreIaWtlgsngoaRihdthgToferSTocteiiottsymsisTtl.netshhnTpxratbswOt--hchItIapaIimnseatalsDoIouneoCpatiNraathFNtrrtiossotmsyecnomiercvet’LOwaaosnnsrgtCntiCnbioeEtwtissiaupnchaeeeoavotTenlpbcTStOnyno,ag.eetalni,sfIehTkaynhloromdiodsVe.SenieUrahslienguusrwwBgnontErseratsryealyegWR.toiaoinitnloibsknsidyrtdfndibneueoelcsioOoeca’nllrladgttakylpoutnihtltRie,eimnlelkerydtiyeewmtea?gmrspps,tiKaeathepprppbohhwoMeiaeatumoascefelrecriadnr?flooetthsacuesaseaoerirhnonerhpsleiaysfi-ndahoniseeiuiwtsttnttblnlkvddoyayehcetnitefeonotwtaegawtewrscsst.kihothh.tooTahueeffurrrcftIoecWiecdPhiIBOlsoaetdssgtndahtoauNvauauoiifmscyVnshErppnpHemrcfvfyrsmrehtmoaryaaSbhuanihaeoNoepaEneatpcrttirbesiulhTwnntethtahtkigntitlRhwEcglht,eaotvanteeeayaegoItailwolhteteoFninlsynRrdecvNueflooetyiwlteegtedegotIaclrvsafreoIuyrhtlosCrv,nTeasreeaeaeo,vDuupaleoieaaul,deroTgiarnaeuhslreenrmsulecnOslIesntssrueyyarocSasiqryyNae,snstagtnimavisoFuponhstotuwee’lonsl-edgfrhFmerGaaltgasultuiwayyaTvharbtenigibbtucOoietcneoreoygerneetoehhieasRtksnsmsliureRcnhetci,riaithfnotamnhaeratabAooidodedlinoslgfrgseneermeTur.yteseambcneitIohswaiyrpladslhomwtdisHeueNiraeosgsisspeem,ettnosnoliiianthghan.ylavtgltEIhiacfyilh,donene,redtNyhneyemsrudgmiy.oentGrootug.usrtr
>> pattern emerging. Ask a dietician If we were still stuck in the dark order to progress in either
what they think about the rst ages and that animal with the size, strength or endurance.
instinct of eating as much as
big teeth suddenly appeared and Bodybuilding is not a natural
you possibly can and more than we needed to ee for our lives thing to do to the human
we need, and you’re likely to then we’d be in big shit, to put body and, as such, sometimes
receive a look for consternation. it bluntly. Our instincts perceive requires that we fight the
Then think about the role of this as a vulnerable physical state instincts triggered by pain, to
the mating drive in the context and therefore tries to minimise force our bodies into new areas
of modern living, when the the time we spend in this state as of growth and performance.
likelihood of our children
much as possible.

24 Muscle Evolution

LISTENING TO OUR tlenapaaTifebIBWvvotnunthhrieeromrstdyaesesriIlhsnydyho,gsiiHoyOnoeebegaulwicllligivleaolsocao,ARiiaogawrvnrrntchhlehigidedchnyTcHyneae.tlcsttaolOthemuhprenaecrmnYmueTrodkvlandmtrssamtieecde.Tu.bHlirsvTrneriacepoeehnteotHvhilriEetnpnooeyorsosgnonoruehMiyfiissusHrcnucsotmgtpageemlhuohlhSsnoEarbcacosycmtkldeniusy?ooLsosiaetbcor–cyanrhokleLec,rohtysuieuhgngteorgrouhrgAinfloecurlmicaoeavsavretpp,uleserReemssorrettstn.hhtnlaiIiEtienavnsttthihtieuevbeaesteile.rely
INSTINCTS
I’ve already mentioned the rtnatahoiwoarhnnenaobbueiedineuAvstondsitvigrnspinorpsnelstadpe,eueorgcldeoysntiitkbslbpahrdymcetyu.eewuomsoIicosttlhn,neraudmemaaaicurtbailrteeynssolisipiwtneooivuntun,ttoreertpaagheohwsslrafy,difsosttesrteeretevtahiuiierinsimtncmadcsxhadstfipepelesotuels,eery,rncarawgerretaosrcihaeeae,whntaertmsniidsnsactccebs,iksedehnetat,oesarg.cnmcaudlaToosodgicyrii,nronmnoatbritaurttieuuuodnersrlgtnoielaiselaeinidldtxsvssweadaet,eophthetarseui,soeioul.rwyns
fact that we constantly need >>
to challenge our bodies to
improve and push beyond our HOW CAN UNDERSTANDING BIORHYTHMS
boundaries, but this is where IMPROVE BODYBUILDING SUCCESS?
the smart part of this article
comes in. The first thing you There are three theoretical pinhead-sized brain structures.
need to understand is that we classi cations for biorhythms. Melatonin production is switched
are not mechanical devices so 1. Ultradian Rhythms – These o under the governance of the
we cannot consistently match are periods shorter than 20 hours SCN when light, including sunlight,
our day-to-day performance. and they are the most common stimulates the pineal glands, and
There are so many factors that type of biorhythms, for example, lowered levels of melatonin wake
influence our performance, so the digestive process, as well you up. The release of melatonin
expecting bigger and better as hormone release and body is cyclical and has a direct e ect
workouts each and every time temperature cycles. on how we feel and function
we step into the gym is not 2. Circadian Rhythms – A throughout the day. Jet lag is a
only unrealistic but can also biological process which displays classic example of how circadian
negatively affect us mentally. an endogenous, entrainable rhythms get disrupted due to their
This often leads to self doubt, oscillation of about 24 hours. This dependence on a speci cally timed
negativity and also causes us includes the wake-sleep cycle. Most release of melatonin.
to “beat ourselves up about it” circadian rhythms are controlled 3. Infradian Rhythms – These
when we don’t have a great by a biological clock called a rhythms go beyond the 28 hour
workout at every session. suprachiasmatic nucleus or SCN, period and include things like the
which is comprised of a pair of female menstrual cycle.
Factors that influence the
power and effectiveness of
our performance include
sleep, nutrition, hydration,
stress, hormones and general
health. Merely listing a few
of the factors that impact on
performance makes it clear that
everything hangs in a balance
when it comes to the optimal
functioning of our bodies.
Getting our bodies to balance
all of these factors evenly and
positively depends entirely on
our body’s biorhythms.

miSnlasetnei’nspcibrnteatsgsos.tiiWdcsinepeovrnoneiremeldoeoaepdflr.

www.muscleevolution.co.za 76

Sleep io

M.E TRAINING

SO HOW DO I MONITOR and specific nutrient intake? Eating in the evening, brain is particularly sensitive to the sleep-wake
BIORHYTHMS? especially carbs and fats, will generally lead to cycle. As I mentioned earlier, daylight activates
Figuring out how we feel and function can increased fat storage, as opposed to eating in the the pineal gland, thus causing it to release large
help immensely when it comes to planning a morning. As such, it does seem that biorhythms amounts of melatonin, which, in turn, increases
training programme or nutritional plan. In order play a role in this process. Some people would feelings of alertness.
do this, try and monitor (take notes) over a two argue that in the evening our metabolism slows
week period. Pay close attention to your general down as we prepare for sleep, and that the fat IN CONCLUSION
attitude, moods and emotions, as well as your burning effect during sleep is therefore less Biorhythms are our internal regulatory clocks
physically strong and weaker days throughout pronounced. Any experienced bodybuilder that have been shown to play an important
this period. All three of the biorhythms mentioned knows that training and eating at certain times role in controlling the day-to-day functioning
above provide information on sleeping patterns of the day will have an effect on fat-burning and of our bodies. All three types of biorhythms
and hormone release, all of which play a energy levels, regardless of your activity level at work together to make sure that we think,
massive role in how our feelings and attitude are any point during the day. In all honesty this is still feel and function properly. Hormone release,
governed. By monitoring our circadian rhythms it something that hasn’t been nailed down as fact however, occurs at specific times to control
is possible to plan training and sleep to maximise by researchers. What is known however is the role muscle growth. By monitoring your biorhythms
bodybuilding performance. biorhythms have in controlling the processes that over a two-week period you can definitely see
we depend on for survival. a pattern emerge that we can use to harness
How do you do this? If, over your two week our strengths and weaknesses within our own
biorhythm research period, you notice that your SO HOW DO CIRCADIAN RHYTHMS biorhythms.
strongest and most energy-filled workouts occur
on a Monday, Friday and a Saturday then schedule REGULATE HORMONE RELEASE? However, if you’re not into monitoring yourself
your most gruelling workouts for these days. that closely but are still interested in using this
This will ensure that you have the most effective Our bodies rely on precision timing for the as a concept to improve your own training, then
workouts on those days. With that said, take release of hormones to control a wide variety simply start listening to your body when you get
into consideration that sleep patterns are never of functions. The cycle of hormone release, to the gym. Training instinctively means that you
consistent and therefore the predictability of these itself a circadian rhythm, helps to illustrate how stick to the relevant training session and muscle
so called“strong”days is only a guideline. As I also biorhythms assist and control our lives. It also groups that you’ve intended to train, but if you’re
mentioned at the beginning of this article, there shows how our training efforts can be enhanced not feeling great doing squats then move onto
are many other factors that will also influence these as hormones determine how macromolecules are leg press. If you’ve been psyching yourself up
days, such as nutrition and stress. Planning daily synthesised, degraded, stored and distributed. all day for your personal best for deadlifts but
naps during the day after a restless night can help Hormones regulate our entire physiological state you’re battling with a lighter weight, don’t beat
to correct restlessness, but again it will depend on and therefore depend upon the regulation of our yourself up about it. Understand that you are a
how much sleep was lost the night before. biological clocks. Testosterone, for example, is biological being and you need to take things in
essential for muscle building and is released during your stride when it comes to training. If you’re not
GROWTH, METABOLISM AND the morning in males. Growth hormone is also strong, train with volume and go for maximum
BIORHYTHMS released in a cyclical fashion under the governance pump in the muscle. If a certain exercise doesn’t
It goes without saying that the relationship of our sleep-wake cycle. Small amounts of growth agree with you on that specific day, move onto
between eating and growth is unquestionable. hormone are released periodically throughout something else. The opposite is also applicable
However, could biorhythms influence the results, the day, with major though. While you may arrive at the gym some
the type of food we eat and when we eat? Some increases in growth Don’t waste days without having slept properly the night
have even gone as far as theorising that the before or have eaten poorly throughout the day,
changes to certain enzymes following a meal hormone release the good days on the days that you’re feeling strong go ahead
might actually be a result of the food acting to occurring at night. and give it everything that you’ve got, even if you
synchronise our biorhythms and are also a direct A lack of sleep can as you never were planning a lighter session. Don’t waste the
result of the metabolic effect of the food. generally disrupt know when good days as you never know when you might
have another bad one. The key to your overall
This raises the question: Does growth occur in the natural growth you might success will be directly related to how consistent
cycles and can it be determined by meal timing hormone cycle and have another you are in the long run. That’s what counts. M.EM.E
diminish gains in
muscle size. The bad one.
pineal gland of the

76 Muscle Evolution M.E



M.E RESEARCH By Mike T. Nelson (reprinted with permission from www.vpxsports.com)

MUSCLE

ALCHEMY

>>DIRECTING CALORIES FROM FAT INTO MUSCLE

IN A PERFECT WORLD YOU COULD
MAGICALLY DIVERT ALL THE CALORIES
CONSUMED DIRECTLY TO YOUR MUSCLES
FIRST, TO MAKE THEM BIGGER AND
STRONGER. THE REST OF THE CALORIES
WOULD BE USED FOR THE MYRIAD
OF “HOUSEKEEPING” ACTIVITIES
YOUR BODY PERFORMS ON A
DAY-BY-DAY BASIS.

IT WOULD BE EVEN BETTER IF YOU COULD
THEN CONTROL REPARTITIONING, DIRECTING
YOUR BODY TO USE STORED BODY FAT TO
FUEL MUSCLE GROWTH. BUT THE LAST
PLACE YOU’D WANT ANY OF THOSE
CALORIES GOING IS TO YOUR FAT TISSUE.
UNFORTUNATELY, THE BODY RESISTS
REPARTITIONING TO A LARGE DEGREE,
BUT IF WE LOOK AT SOME NEW
RESEARCH WE CAN FIND A FEW WAYS
TO TIP THE SCALES IN OUR FAVOUR.

BLOCK THOSE FAT CELLS stands for “Knock Out” - not because it’s ALLOWING THE
the Mike Tyson of mice, able to knock out BODY TO PUT
The simple answer is to just block all cheese-eating opponents (or at least GLUCOSE INTO
glucose from entering the fat cell so bite their ears o ), but because it has the
that there is nothing coming in to GLUT-4 receptor knocked out. This is like
make the fat cells bigger. Does it work taking the doorman away and locking
though? Scientists recently used some down the club so nobody gets in! Glucose THE FAT CELL
pretty cool methods to investigate this is therefore barred from entering into that IS ACTUALLY
very process: pesky fat cell. A GOOD THING
You would think that denying glucose AND EXERCISE
In a group of furry participants,
otherwise known as lab rats (of the entry to the fat cell would be great, right? RESTORES
non-bodybuilding variety), scientists I mean, we don’t want those fat cells
genetically engineered a litter that getting bigger and showing up on our
lacked a GLUT-4 receptor on their fat love handles. The downside here is that THIS ABILITY
cells. GLUT-4 or glucose transporter type
4 proteins are like the doorman at an scientists found that there was increased
elite night club, controlling who gets in insulin resistance in secondary tissues like
and who stands outside all night, but in the liver and muscle. The fact is we want
this case they control the transport of those tissues to be as insulin-sensitive as
glucose into fat and muscle tissue. possible, to allow all the muscle building
nutrients to enter our cells.
Anyway, they named this little guy Insulin is one of the main hormones
the AG4KO mouse (which is covered >>>>>>>>>>>>>>that controls where nutrients go. As
by patent 7,553,631) and used it to
investigate this mechanism. The KO such, messed up insulin signalling is not
28 Muscle Evolution

good for your body composition goals. If it is actually a good thing and exercise LIKE PLAYING
is left unchecked it can also lead to type-2 restores this ability. IN TRAFFIC,
diabetes, which can lead to a loss of vision, BLOCKING
cardiac issues and even the loss of a limb. Exercise has, in fact, been shown to GLUCOSE FROM
Therefore, maintaining tight management be very bene cial in people with type-2 ENTERING FAT
over insulin is paramount from both a health diabetes, both from a prevention and CELLS IS A NOT
and performance standpoint. management standpoint. How that A WISE IDEA FOR
happens is not entirely understood with OPTIMAL BODY
WHAT IS THE regard to fat cells but there is an up- COMPOSITION.
SOLUTION THEN? regulation of the GLUT-4 content in muscles
in humans. wise idea for optimal body composition.
A few years ago I learnt the hard way that So, for now, it appears that interspersing
if going in one direction fails miserably, In the previous mouse study scientists lower and higher intensity exercise is
the best option is to try a 180 degree turn also measured how the body responds the best plan to make your body divert
and head the other way. to a glucose load (oral glucose tolerance maximal calories away from fat stores
test) and fasting levels of both insulin and and into muscle.
In a study by Hussey, S.E from 2011 glucose by jamming huge needles into This article is published courtesy
scientists did just that. They took a small thighs to collect chunks of muscle for of VPX Sports – check out their newly
group (n=7) of humans with type-2 diabetes analysis. In the end they found that exercise designed homepage on www.vpxsports.
and had them do some low intensity bike directs more nutrients to muscle as well (via com for more articles like this one,
riding (60 min at about 55% Wmax, three increased muscle insulin sensitivity). uploaded daily.
days/week) with some moderate sprints (Six M.E
x ve min bouts at about 70% Wmax, with Science is slowing unravelling the
2-5 min rest intervals, two days/week). mystery of the human body and some
day we may be able to completely control
Skipping ahead to the conclusion and where nutrients go for more muscle and
sparing you lots of scientific mumbo less fat. Like playing in tra c, blocking
jumbo, they saw an increase in GLUT- glucose from entering fat cells is a not a
4 receptors at the level of the fat cell
following four weeks of exercise. This ARTICLE AND REFERENCES AVAILABLE FROM:
basically means that more party-goers http://www.vpxsports.com/article-detail/diet/directing-calories-from-fat-into-muscle-part-1
can get into the club with less collateral http://www.vpxsports.com/article-detail/diet/directing-calories-from-fat-into-muscle-part-2
damage. In fitness terms, allowing the
body to put glucose into the fat cell

www.muscleevolution.co.za 5765

M.E TRAINING By Andrew Carruthers, Editor-In-Chief
Athlete: Cobus van der Merwe
Photography by Roger Wells, www.rwphoto.co.za
Shot at Southdowns Fitness Centre 076 130 6025

MLEAIGKSINIGNBMO.A..N.I..NECAELLM-EOAUTT OSFESYSOIUORNTIdtnRwiNAsTAtohNHhNOitISuUsFhSFpSRiinOAsTagPsD-R7suRkVM:eiEAAlAylVeNYwRefoftIOufCATeretoO’rrUrEIhletUtCameDRGaailgSnlLg,oarktTEPoiiInefoswrRSHgdyyTswoeoAFSoYtHriuorSvIUSuttkANehoTeEI’xhoaTvI-QrpvNue7peWeeUEiactGnutpXtEtEontmrrtTyThseheaIPuoOsEepaFviucRnCLrutkleectPEiLrHswiirntoEEsSfaNgurlRrDEmfopgdIemFNoesQuabT.gOnlTnyUiaHnodsetERrEuEepaDrM,sbudnlVetteWYEetgiwfIneODRpHtoesrUiTaIotPrfdCimUunheRWHeiEtrn.OotsagISheCTPtrdehHOpAiEoeeraNFuRnlsaiiLnvnYe.dr

30 Muscle Evolution

“ “
www.muscleevolution.co.za 76

M.E TRAINING

A RECAP the workout
ON FST-7:
PRE-LOAD FST-7 TECHNIQUE
In case you missed our
previous article in the EXERCISE 1
March/April 2012 issue,
FST-7 is an acronym for Leg extensions
“Fascia Stretch Training”.
The seven at the end of the SETS 7, REPS 12-15
name refers to the number
of sets performed during A leg extension is the perfect exercise to perform FST- Hpreeoprwsfo:trom the
the last (or first) exercise 7 sets as a pre-load strategy for leg training. Pre-load
of a given targeted training training can be used by intermediate to advanced trainers. After 18 years of training I
session. For those of you thought I knew how to perform
who are not familiar with THE IMPORTANT POINTS TO REMEMBER HERE ARE: the perfect set. Well, the
the term muscle fascia, it Keep your butt down – don’t let your bum lift up off “Refined” DVD has just proven
is the sheath that encases to me that that’s not necessarily
the muscle fibres that are the chair. This ensures that an adequate stretch can be the case. Hany gets his guys
broken down during intense achieved. do the following: Squeeze the
weight training. However, weight up on each rep and hold
simply breaking down Don’t let the weight stack touch at any point throughout for a split second at the top
muscle fibres for growth the set. Keep the weight suspended to ensure continuous with the legs fully contracted to
is not enough, as muscle tension on the quads. ensure maximum contraction.
fibres can only grow so Once fatigue begins to set in
much when incased in the Use only 80% of the full range of motion (ROM). This is and the last few reps need to
rigid fascia. The thickness not cheating, but it will save your knees in the long run. be done the guys realise they
can’t perform a full, slow and
of the muscle fascia Keep rest intervals short (30-40 seconds) to maintain focussed repetition anymore,
surrounding your muscle maximum blood delivery to the legs. which is when they switch to
bellies often has a direct three negative reps and then do
impact on how much muscle FST-7 APPLIED five partials. So even when you
think your set is over there are
you are able to build. A When you feel like 40 seconds and perform by sticking to these still eight good reps you need to
thicker muscle fascia tends you’ve reached failure, the set again. Do this guidelines and pushing perform before you jump off the
kick the bar up and seven times, then stand yourself through the machine and cry like a girl.
to restrict muscle growth slowly resist the tension up and stretch your pain barrier you will see
when compared to a thinner on the way down. Do quads. dramatic increases in
one, which has the opposite this three times. Once the size of your legs –
you’ve performed the By the seventh set guaranteed. Just make
effect. You therefore need three negatives, move you should be bursting sure your nutrition is
to use a training technique the bar from the start in the quads with a up to scratch as your
position to just under pump you’ve probably recovery requirements
that allows the fascia to half way five times. never felt before. It’s from these workouts are
stretch, allowing each These are counted as not easy, but if you going to be intense.
individual muscle fibre partial reps. Rest for 30- can harness the true
potential of FST-7
inside it to grow bigger,
while also enabling the
entire muscle to grow in its

entirety.
Knowing the theory
behind the effectiveness of
FST-7 training is one thing,
but applying it to a workout
is completely different,
which is why we are brining
you this article. In it I’m
going to actually show
you the most important
factors that you need to
adopt in order to make the
FST-7 training worthwhile.
Secondly, since writing the
initial article I have picked
up a few really clever little
tricks after seeing Hany
Rambod, the developer of
this training technique,
work with some of the
world-class athletes that
he trains. Just a few small
adaptations to each set can
take a good set and turn it

into a great set!

32 Muscle Evolution



While your ego might be telling you that set at the start, which isn’t included in
you need to pack the leg press machine full the suggested four set range. I do this
of plates, always remember that just like simply to make sure that my back, knees
any other exercise, this one is also about and the other associated body parts are
training muscle fibres – not trying to find ready to go before I start packing plates
out how strong you are. Select a weight on. The biomechanics of the leg press are
that lets you perform four proper working far different to those of leg extensions,
sets for 8-10 reps. If you end up doing a so if you’re doing leg presses as a second
few more reps don’t worry about it – the exercise you might want to add a warmup
aim is to get your quadriceps to work to set at the start of this exercise to prepare
failure. I always tend to add a warmup for the change in movement.

LegEXERCISEp2 ress

SETS 4, REPS 8-12

IMPORTANT POINTS TO REMEMBER
HERE ARE:

Take shallow breaths during the
movement and take bigger breaths
while the weight is stationary at the
top of the movement.

Push the weight through your
heels.

Keep your butt on the pad.
Once you’ve reached full range
failure perform five partial reps at the
bottom of the movement range, then
assist with your hands to put the
weight back into the rack.
Rest sufficiently between sets.

34 Muscle Evolution



M.E TRAINING

SQUATSEXERCISE 3 (ALTERNATE WITH A squat is an exercise I see people
HACK SQUATS OR PERFORM BOTH) perform incorrectly all the time. I’m
SETS 4, REPS 8-10 a firm believer that you need to go
deeper than parallel (thighs parallel
WHEN TO to the floor) in order to work the
PERFORM quadriceps properly. If, however the
FST-7 SETS: biomechanics of your body don’t
allow you to do a full ROM squat due
In our previous article I to knee injuries or back problems
promoted the use of the then, by all means, you must exercise
FST-7 sets at the end of the according to your own limits. If there
workout, as this was the is nothing wrong with you then get
norm. However, FST-7 sets your arse to the floor (or as close to
can be performed either at it as you can) and squat with a full
the start of a workout as ROM.
part of a pre-load session
or after, known as a reload
session. Performing FST-7
sets at the start of your

workout is done for a
number of reasons:

1. To flood the muscle with
nutrient-dense blood, which
helps to enhance the mind-

muscle connection during
training.

2. To pre-fatigue or pre-
exhaust the muscle.

3. Allows you to warm-up
properly before big lifts.

IMPORTANT POINTS TO
REMEMBER HERE ARE:

Keep your chest up and
sit back into the squat.

Don’t allow your knees
to go over your toes.

Go to parallel or just
past, depending on your
own capability.

Don’t bounce at the
bottom.

Rest sufficiently
between sets.

76 Muscle Evolution



WEXERACISLE K4 ING LUNGES

SETS 2, 20-30 STEPS PER SET

This is a leg IMPORTANT POINTS TO
exercise that REMEMBER HERE ARE:
will test your
legs and will Keep your chest up
push your and your torso upright
lung capacity throughout the movement.
to the limit as
well. You must Keep your knees behind
breathe properly your toes.
throughout
this exercise as Use slow and controlled
exhaustion is movements - don’t slam your
common towards feet into the floor for each
the end of the set rep.
(unless you’re a
super-fit athlete). Keep constant tension
in the muscle by never
completely standing upright
at any point or allowing your
knee to touch the floor at
any point.

This move can be done
with a barbell across the
shoulders or dumbbells as
shown.

Always monitor your step
length so that you can keep
control of the movement at
all times.

Don’t take wide steps to
prevent unnecessary stress
on ankles and knees.

38 Muscle Evolution

EXERCISE 5 THE KEY TO MUSCLE GROWTH:

LYING LEG CURLS OUR BODIES ARE CONSTANTLY TRYING TO ADAPT IN ORDER TO HANDLE
THE LOAD THAT WE PLACE ON THEM, WHICH IS WHY THE FOLLOWING
(WITH DUMBBELLS) POINTS ARE SO IMPORTANT:

SETS 4, REPS 8-12 1. ALWAYS MIX UP YOUR TRAINING If you feel like you’ve selected
This exercise will take some practise, but it’s - If you’re keen on using the FST-7 a weight that might have been
great for hamstring development. Feel free to training system when training too ambitious then rather reduce
choose lying machine leg curls instead but keep legs then alternate between pre- your reps instead of performing
the principles mentioned the same. load (FST-7 at the start of your the exercise incorrectly. This is
workout) and re-load (FST-7 at especially true for leg training as
IMPORTANT POINTS TO the end of your workout). Also, the weights we use are far greater
REMEMBER HERE ARE: be aware that training like this than what we would use during an
is incredibly intense, so always upper body session. This increases
Point your toes to target be conscious of what state your the chances that something could
the lower aspect of the body is in and don’t just train go wrong and means the likelihood
hamstrings. using FST-7 when you are already of injury is also greater. Stop
fatigued just because you said you giving a shit about what other
Hold at the top for a full would. I’ve written another article people in the gym might think and
second. With a dumbbell, in this issue called “Instinctive train according to your own limits.
hold at the point Training” where I clearly explain 3. REST SUFFICIENTLY BETWEEN
where the force of the how important it is to train hard SETS. There is no hard and fast
contraction is at it’s peak. on days when you’re strong, and rule as to how much rest you
reduce your training load and need between sets. What I can
Keep your butt down. intensity on the days when you tell you is this: If you stop your
Keep your back flat. feel weak or are suffering from set because you’re fatigued then
Rest sufficiently Delayed Onset Muscle Soreness. you’re not training your muscle
between sets. Training smart will always groups to failure, which is the
When you fail at full surpass the monkey see, monkey second most important factor
ROM, complete three do approach to bodybuilding so when training. End your set
negative reps and then pick the days when you choose because you’ve reached complete
five partial reps. to assault your body with FST-7 muscular failure instead of
carefully. respiratory failure. Take longer
2. NEVER SACRIFICE FORM FOR breaks and make sure you hit
WEIGHT. Leave your ego at the each set hard and properly. The
door and choose a weight that is suggestions in this workout are
going to get you to the required merely guidelines. If you need
rep range with maximum effort. more rest, take it!

fnoervmerfosrawcreiifgichet

www.muscleevolution.co.za 39

EXERCISE 6 This is a brilliant machine for training hamstrings. While
not often found in every gym, performing seated curls for
SEATED LEG CURLS hamstrings is like performing concentration curls for biceps.
Once you’re inside the machine you can’t cheat or use any
SETS 4, REPS 8-12 other body part to assist the motion, which is why this
exercise is incredibly effective.
IMPORTANT POINTS TO REMEMBER HERE ARE:

Pause at the bottom of the movement to get maximum
contraction.

Keep your feet straight.
When you fail at full ROM, complete three negative reps and
then five partial reps to ensure complete failure.

TYPICAL PRE-load FST-7 LEG WORKOUT:
EXERCISE SETS REPS REST
Leg Extensions 7 12-15 30-40 seconds
Leg Press 4 8-12 60-80 seconds*
Squats (hack or barbell) 4 8-12 60-80 seconds*
Walking Lunges 2 20-30 60-80 seconds*
Lying Leg Curls (machine or DB) 4 8-12 60-80 seconds*
Seated Leg Curls 4 8-12 60-80 seconds*

*the duration of your rest period will depend on the intensity of a set. Make sure that
you rest sufficiently between sets to ensure the consistency of your intensity and negate
the impact of respiratory exhaustion. Always shoot for muscular failure first

40 Muscle Evolution

TYPICAL RE-load FST-7 LEG WORKOUT: Age: 35
EXERCISE SETS REPS REST Lives: Centurion
Leg Press 4 8-12 60-80 seconds* Training for: 20 years
Squats (hack or barbell) 4 8-12 60-80 seconds* Competing since: 1992
Walking Lunges 2 20-30 60-80 seconds* Competition weight: 110kg
Lying Leg Curls (machine or DB) 4 8-12 60-80 seconds* Off-season weight: 120kg
Seated Leg Curls 4 8-12 60-80 seconds*
Leg Extensions 7 12-15 30-40 seconds* Cobus van der Merwe

*the duration of your rest period will depend on the intensity of a set. Make sure that Fast facts
you rest sufficiently between sets to ensure the consistency of your intensity and negate
the impact of respiratory exhaustion. Always shoot for muscular failure first COBUS’ CONTEST DIET PLAN
06:0010 egg whites, 100g oats
cooked in water with sweetener
07:00 Workout
09:00 10 egg whites, 100g oats
cooked in water with sweetener
12:00 2 tins of tuna in brine,
300g sweet potato
15:00 200g chicken breast, 300g
basmati rice
16:00 Workout
18:00 200g chicken breast, 300g
basmati rice
21:00 300g fillet or topside
mince, 200g pineapple
DAILY SUPPLEMENT PLAN:
- Multivitamin
- Omega 3 and 6
- 2000mg vitamin C
- Calcium and magnesium
(before bed)
Pre-workout
Thermogenic fat burner
10g L-glutamine
Intra-workout
10g USP Modern BCAA (mixed
with water)
Post-workout
2 servings of a whey protein
supplement
10g L-glutamine

www.muscleevolution.co.za 41





M.E TRAINING By Shelby Starnes www.shelbystarnes.com

ALL YOU NEED TO KNOW ABOUT

CARDIO
CSAURPDEIOREIOFFFORERCCFOTAINVTDELILOTYISOUSNSAIINNNDGG

Articles on cardio
are never terribly
glamorous. I’m sure we’d all

rather talk about our new training

routine or our crazy new pre-workout

supplement. Glamorous or not though,

cardiovascular

CARDIO exercise is a very
WILL NOT potent tool for
GET YOU
IN SHAPE driving change
in our physiques
– not just
cosmetically, but

IF YOUR also in terms of
DIET health, recovery
and improved
SUCKS conditioning,
which carries

over to improved

performance on

the stage, field or in the gym.

In this article I address some of the

most pertinent questions on the nitty-

gritty of cardiovascular activity – the

what, how, when and why. Apply these

principles to your own training and

you will reap the rewards.

Firstly, cardio will not get you

in shape if your diet sucks, unless

you’re just one of those metabolic

freaks who eats whatever they want

and always has six-pack abs. I highly

doubt you’re reading this if that

applies to you though. Us normal folk

have to pay diligent attention to all

aspects of the bodybuilding lifestyle

– diet, training, supplementation and

cardio – to achieve the results we

desire. A properly implemented cardio

protocol is not only paramount but

also synergistic with our other efforts

aimed at reaching our goals.

44 Muscle Evolution

Obviously it’s very important to keep your
diet in check when performing this much
cardio, otherwise you risk losing muscle.

FASTED MORNING CARDIO

What is the reasoning behind doing cardio on
an empty stomach, in the mornings?

Morning fasted cardio purportedly works hours afterwards, so you’re not just burning FREQUENCY
because, after an overnight fast, your body is calories while you’re on the machine, you’re AND
slightly glycogen-depleted and insulin levels also burning calories while at rest. DURATION
are low. As such, fat will be the primary fuel
source for your cardio activity (at least for If you absolutely cannot get your cardio How often should I
low-to-moderate intensity cardio). done in the morning the next best time be doing cardio a
would be post-workout (but prior to your week and why?
The argument for “anytime” cardio is post-workout meal), as this is another time I would suggest
that the aforementioned variables don’t when you are glycogen-depleted (and beginning with at least
really matter as fat loss is simply a matter of already at the gym, stinky and sweaty). Make three, thirty-minute
calories in vs. calories out. As such, doing sure you bring your post-workout meal to cardio sessions per week
cardio later in the day will produce the same the gym though so you can immediately and, depending on your
results given that the diet is the same. replenish after the cardio is completed. progress (and timeline),
you may want to bump
In my experience though (and the Some might worry about potential this up to five or more
experience of hundreds of my clients muscle loss when doing fasted cardio, sessions per week. You
over the years), morning fasted cardio is but if your overall diet is in line with your can also look at possibly
superior. Not only for the reasons mentioned energy expenditure then the chances of increasing the duration
above, but for the following as well: catabolism are very low. If the human body to 45 or even 60 minutes
was so fragile that it lost muscle doing some per session. Do most
1. Morning cardio is a great way to start physical activity before eating we never of your cardio at about
your day - it releases endorphins which make would have survived as a species. 65-70% of heart rate
you feel better both physically and mentally. max, but a couple of high
The bottom line is, doing fasted cardio intensity interval training
2. Getting it done first thing makes it less in the morning won’t make or break your sessions per week would
likely to be something you’ll skip later. progress, but it will give you better leverage also be a good idea. As
in your journey to physique perfection. always, it’s important to
3. Morning cardio (especially high monitor your progress on
intensity cardio) raises your metabolism for a weekly basis and adjust
as necessary to keep
SUPPLEMENTS BEFORE CARDIO progressing towards your
goals. What might work
Should I take a fat burner or pre-workout for the first week or two
supplement before a cardio session? probably won’t work
another month or more
To maximise the use of fatty acids for fuel during you moving. It can also help to later.
your cardio, take a thermogenic fat-burner about suppress your appetite, which is not a bad
30 minutes before your session. This will help combination while trying to lose fat. You can also
to liberate fatty acids, which can then be used take them before your weight training workouts
as fuel. It will also help “wake you up” and get to accomplish the same things.

CARDIO Glycogen levels remain low on a seven days per week and gradually
INTENSITY low carb diet so cardio intensity work up from there. When weight
must not be high. High intensity loss plateaus, add another 10
I’m using a very low cardio utilises glycogen as its minutes daily.
carb diet (trace carbs main fuel source and when
only) right now to glycogen levels are low, amino The same applies to training.
shed a few kilos that acids (i.e. your body’s muscle Since glycogen levels will not be
I’ve picked up over tissue) will be used to make very high (save for the day or two
the last few months. glycogen via a process known as following your re-feed), it would
I love doing really gluconeogenesis. be wise to keep overall volume
high intensity cardio, low. Forty-five minutes is a perfect
like Prowler sprints So, to keep catabolism at workout length for a very low carb
and other forms of bay, always keep cardio at a day.
interval training. I’ve low intensity (under 130 beats
heard this might not per minute). To make up for the It would also be wise to keep
be a good idea while lower intensity, the duration will the reps per set under ten on
on a low carb diet typically need to be increased. this diet, as lower rep training
though – can you Start off with 30 minutes per day, conserves strength best and is also
explain why? the least demanding on glycogen.

www.muscleevolution.co.za 45

M.E TRAINING

PROTEIN SPARING MODIFIED “These weekly
FASTS PSMF AND CARDIO sessions are usually
enough to keep
Is combining a very low calorie diet (like a PSMF) their conditioning
with cardio efficient or a quick way to burn out? in check”

Methods like PSMF definitely have a catabolism and keep your metabolism OFF SEASON CARDIO
place in fat loss diets, but they need to running efficiently. Lastly, unless you have
be implemented and monitored very a lot of fat to lose I wouldn’t recommend How do you recommend balancing
carefully as catabolism can easily occur running a PSMF for a very long period of cardio and lifting when the goal is
when you drop calories very low. If you time. While we all want the fastest route strength and muscle gain?
use a diet like this remember to keep from point A to point B, it’s very important
cardio intensity low, unless your body that your plan has sustainability. Keep Assuming they’re relatively lean, the
fat is very high, otherwise you will very a close eye on your progress and be maximum I’d have my clients do is 3-4
likely burn muscle rather than fat to fuel ready to make adjustments as necessary,
your cardio sessions. Also, make sure to whether it be to push harder or to pull
schedule in periodic re-feeds to stave off back a bit.

sessions per week of about 30 minutes
each, mostly at moderate intensity,
with maybe one high intensity interval
BODY WEIGHT training session per week. I prefer that
AND CARDIO To a certain vehicle size. It takes more petrol to drive a
extent size bigger car the same distance as compared they do their cardio on off days or at
Does size play a role? to a smaller car. least separated from training by 6-8
does play a
role. Larger individuals (in terms of body On the other hand, larger individuals hours. These weekly sessions are usually
usually have more weight or fat to lose enough to keep their conditioning in
weight) will burn more calories doing the than smaller individuals. But because check and also provide benefit in the
same activity as compared to a smaller smaller folks usually get less “bang for their
individual. If a 250-pound (113kg) man buck” from cardio, I usually prefer pushing form of active
their calories lower (via diet) rather than recovery
walks for 30 minutes at 3 miles per hour having them do copious amounts of cardio. from their
(4.8kph) he will burn more calories than main training
a 150-pound (68kg) man walking for the It really varies individual to individual sessions. A sample weekly
same 30 minute period at the same speed. though, as we all have very different setup might look
This is because his increased size and metabolisms and hormonal profiles, If we find something
regardless of our overall weight.
musculature requires more calories to do that this like this:
the same amount of work. Think of it like amount isn’t
enough to MONDAY: Leg training,
Larger individuals will burn more keep their no cardio
calories doing the same activity as body fat in TUESDAY: Rest day, low-
compared to a smaller individual. check then I to-moderate intensity
would likely cardio (restoration, fat
tweak their burning)
diet before WEDNESDAY: Chest
making any training, no cardio
adjustments THURSDAY: High
intensity interval cardio
(conditioning, fat
CARDIO to their cardio. burning) and abs.
VOLUME I don’t like FRIDAY: Back training,
How much is too much? I’ve had lose and what sort of timeline they are “wasting” a no cardio
clients do up dealing with. Also, remember to keep lot of energy SATURDAY: Rest
to 20 hours cardio intensity in check – when I say I’ve in the off- day, low-to-moderate
had someone do up to 20 hours of cardio season on intensity cardio
per week, that was all low-to-moderate cardio. Rather (restoration, fat burning)
intensity. If you’re using high intensity spend your SUNDAY: Arms and
cardio 20 hours would be far too much. energy on shoulders, low-to-
I’m sure that I sound like a broken record your chosen moderate intensity cardio
by now, but it’s true. Every situation is endeavour (restoration, fat burning)
different so start off slow, monitor your (powerlifting
results regularly and adjust as needed to or
of cardio per week, but most usually max keep progressing towards your goal. bodybuilding)
out at around 10 (to get into very good
condition, like single digit body fat or even and let your diet keep you lean.
If someone is doing extensive
competition condition). Obviously it’s very training for their sport (in the form of
important to keep your diet in check when
performing this much cardio, otherwise multiple training sessions per day, for
five or more days per week), I will likely
you risk losing muscle. Other factors lower the cardiovascular activity even
that play a role include an individual’s
metabolism, how much fat they have to further. Like anything though, it will
all depend on the specific client and
situation.
M.E

46 Muscle Evolution ABOUT THE AUTHOR
Shelby Starnes is a nutritionist, trainer, and national level bodybuilder who has helped hundreds of
athletes reach their fitness goals. For more information check out his website at www.ShelbyStarnes.com



M.E BABE By Andrew Carruthers, Editor-In-Chief
Photography by Paul Duffy

Stats...

Full Name: Je t’aime Ribbink
Age: 34

Eyes: Brown
Hair: Dark brown

Height: 1.59m
Pre-season weight: 54-56kg
Competition weight: 48kg (This
year I’m a lot heavier, as I’ve made a

few changes)
Class/division: Fitness Bikini

Federation: IFBB
Where do you train: Bluff Virgin

Active & Club Zero Fitness.
Occasionally I train at Fit 4 Life to

mix it up a bit.
Hometown: Durban

48 Muscle Evolution