Issue 55 Muscle Evolution

CONTENTS

>>ON THE COVER

Cover image of Andrew Hudson by Slade

40INSULIN FRIEND OR FOE?
Weighing up the pros and cons of
exogenous insulin use to add muscle

20THE SCIENCE BEHIND MUSCLE GROWTH
The definitive guide on hypertrophy

44DON’T CROSS THE HUDSON
10 years of evolution and Andrew Hudson is
ready for battle

60POSE LIKE A PRO
Retired IFBB pro athlete and Tampa Pro champion
shares his insights on the art of posing

22NEVER BACK DOWN
Big back training with Andrew Hudson.

54JENNIFUR LEE GERBER
Another member of the youth brigade making
waves on the local bikini stage.

Also in this issue: 68

32 THYROID HORMONES &
MUSCLE GAIN
Are thyroid drugs best for burning fat
and building muscle?

36 THE 28S PROTOCOL 36
New training technique to add even
more muscle!
38 AN ISOLATED INCIDENT
Why isolation training remains the
cornerstone of bodybuilding
68 SUPER GIRL
Lairen Terblanche - the epitome of
dedication, commitment and sheer
determination.

72 BUILDING PURE 94 JODY 72
STRENGTH CALITZ
Have dumbbells and bars met their
match?

81 BUILD MORE MASS
Pack on the kilos with the right mass
building supplement.

68 GET SHREDDED COLUMNS THIS ISSUE
7 steps to maximise fat loss pre-
contest

SHOW COVERAGE 102 104 106 102 104 100
108 IFBB Muscle Mania JOHN HENNIE LADIES JOHAN SHAMEEN GURU
112 Boksburg Classic LESLIE KOTZE CORNER BOSHOFF ADAMS COLUMN
116 Miss SA X-treme
118 IFBB East Coast Classic
122 IFBB H&H Classic
124 WPF Welkom Classic
6 Muscle Evolution



M.E EDITOR’S LETTER

FORGET THE POLITICS you really need to do is sit back and watch PUBLISHER & EDITOR-IN-CHIEF
as the dictators eventually fall. This sport Andrew Carruthers
When I left school and got is run by the people, the athletes and the
my degree in Architectural federations. Probably around 99% of the MANAGING EDITOR
Technology I, like most people, athletes in this sport participate for the fun Pedro van Gaalen
hopped from job to job trying to find of it and the lifestyle benefits that come
my meaning in life and find some kind with being a bodybuilder. When someone ART DIRECTION & DESIGN
of angle in which I could thrive in the comes along, every now and then, and tries Tanja Carruthers
corporate world. But, to put it frankly, it to bully or push the sport in a direction that Christian Nel
sucked. I loved architecture and I still do as the people don’t want, it doesn’t take long
I have a great appreciation for all elements before their popularity dies out. ADMINISTRATION
of design. The fact that I have been able to Kate Rodney
combine my two passions - bodybuilding I also believe in natural progression.
and design - means that there is not a Those that do good things for the sport ADVERTISING
day that goes by where I don’t wake up will enjoy longevity in their positions. Andrew Carruthers
and want to go and do what most people Those that try to push people around and [email protected]
consider ‘work’. threaten others will just become what all 011 791 3646
the others like them have become in the
The companies I worked for all had past – the past! If you love this sport and PHOTOGRAPHERS
dictators and hierarchies, which meant you partake in it because of all the good Gary Phillips, Roger Wells, Michael Palmer,
employees were constantly fighting each that there is to enjoy, then good for you! Richard Cook, Robynne Fitzpatrick, Slade @
other for power. Power struggles often had Don’t act on the politics, don’t get involved Pure Studio, Paul Duffy, Cadmus Photography
their way of spiraling down and affecting and don’t support those with ulterior
the people in the cubicles (I was one of motives. The fact of the matter is simple – CONTRIBUTORS & ADVISORY
them) and when I stood up on that fateful the good in the sport will always override Anthony Roberts, Mario van Biljon, Chris
day in 2003 and decided to leave the the bad and dictators will always fall. You Fitzpatrick, Marius Dohne, John Leslie,
company I was working for, I swore I would just have to wait it out. Hennie Kotze, Deon Gouws, Julian Naidoo,
never treat those who worked for me as I Johan Boshoff, Gareth Israel, Tammy
had been treated. In this issue I’m proud to have Andrew Jackson, Marlene Koekemoer, Shelby
Hudson on our cover again. He is one of Starnes, HJ Lombard, Shameen Adams
Fast forward a good few years (almost themost promising super-heavyweights
ten in fact) and I look around our sport to in our country at the moment and with THE PUBLISHER
find that the same thing is happening. A the prep he has put himself through this
person gets placed in a position of power year I’m positive that he’s going to bring a Postnet suite 99, Private Bag X8
and eventually, slowly but surely, the physique to SA Champs that we’ve never North Riding, 2162
dictator in them starts to appear. I don’t witnessed before. As usual we’ve also gone Head Office: +27 11 791 3646
get involved in the politics anymore and all out to bring you everything you need to Fax 086 660 4761
the reason is quite simple. I used to think reach your goals. Retired IFBB pro Marius E-mail [email protected]
that when politics started I had to get in Dohne is now also on board as a permanent Unit 21, Block F, Lifestyle Riverfront
there and give my own version of what contributor. You can be sure that I’m going Office Park, Bosbok Road, Randpark
I thought was wrong, or right. But I’ve to extract every ounce of education and Ridge, Gauteng
learnt over the years that because the local experience he can possibly share so that DISTRIBUTION
bodybuilding community is so small all we raise the bar in terms of our content yet RNA, Republican News Agency,
again. Hopefully this will push some of you Tel +27 11 473 8700
towards your dreams of earning that pro Willie Mulder
card. SUBSCRIPTIONS
Tel +27 11 473 8700
So train hard, eat smart and never give Fax 086 557 5933
up, in all aspects of your life. [email protected]
PRINTING
Enjoy issue 55. CTP Johannesburg, Penny de Jesus

Andrew No liability is assumed by The Maverick Publishing
Corporation, Muscle Evolution Magazine nor any
Editor-In-Chief of the authors of the information provided in this
publication. The Maverick Publishing Corporation
MY FAVOURITE THIS ISSUE: cannot be held liable for any advice provided in this
publication. The information published in this magazine
44PAGE DON’T CROSS 60PAGE POSE LIKE should not be considered as medical advice, please
THE HUDSON A PRO consult a registered doctor. The Maverick Publishing
8 Muscle Evolution Corporation shall not be liable for any unsolicited
material, nor photographs or manuscripts submitted
to our publication office. The
Maverick Publishing Corporation
reserve the right to reject any
advertising without notification,
and will not publish any editorial
material nor advertising that we
feel does not comply with our
readership audience.



M.E NEWS

MUSCLE NEWS

THE NEXT EVOLUTION SHAWN RAY TO NUTRITECH ENHANCES
IN ENERGY USN JUDGE BODY ANABOLIC
SPIKE JUICE BEAUTIFUL MASS BUILDER

USN have once again left the IFBB Hall of Fame legend Shawn NutriTech have updated
copycat energy drink market behind Ray will be in South Africa this their already impressive
with the latest evolution of their September as a guest judge Anabolic Mass Builder by
popular Spike drink. By taking and speaker at the Betancourt adding two well-known
research and development to the Nutrition Body Beautiful Pageant, muscle building ingredients
next level the new USN Spike Juice which takes place at Carnival - the patented super-carb
uses a blend of 25% fruit juice, City on Friday 21st and Saturday vitargo and the tried-and-
along with the USN’s own blend 22nd September 2012. Shawn tested waxy maize starch.
of potent caffeine, taurine and Ray placed in the top five at the These additions are based
glucuronolactone for energy, mental Mr. Olympia competition for on the latest clinical and
performance and fatigue resistance. twelve consecutive years from scientific findings, ensuring
The new aluminium packaging is 1990 to 2001, two of those as that you get the most from
also eye-catching and unique. Delivering first runner-up. This is a feat that your training session, as well
on taste and efficacy, USN Spike Juice will no other bodybuilder has been as your post-workout recovery.
improve mental stimulation and prevent able to emulate. Ray competed Vitargo has been proven to
physical fatigue, making this a versatile in three different decades before replenish glycogen levels 68%
product that can be used as a potent pre- retiring in 2001, at the age of 36. faster than other carbs and
workout or as a unique recovery supplement. During his career Ray beat every increases performance by up
competitor he met on stage at to 23% after just two hours
SSN SPONSORS least once, with the exception following consumption. Waxy
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Louis Bessinger, SA’s top junior Mr. Olympia Dorian Yates. At 5’6” eliminating the risk of stomach cramping
bodybuilder, has become the and 210 lbs, Ray was called a giant and bloating. Also new on the market from
latest SSN sponsored athlete, killer as he often gave up 40 to NutriTech is Gaba HGH, a product designed
joining the likes of IFBB pro 50 lbs and 4-5” to three of the to improve your sleep cycle, promote fat
Hennie Kotze and top local sport’s most prolific bodybuilders, loss, enhance muscle growth, increase
athletes like Andrew Hudson, including Lee Haney, Dorian Yates energy and decrease stress levels. For more
Justin Thacker and Chris Pillay. and Ronnie Coleman. Shawn will info visit www.nutritech.co.za.
At the age of just 23 Louis be conducting a seminar and
already has numerous titles motivational talk on the afternoon USN EXTENDS RTD LINE
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NABBA WP PLEDGES from an expansive career as avour into the USN
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taking place in Zimbabwe. The Nabba Western The avour is rich and
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at Club Fez. For more information contact provides a massive 50g
Charita Neethling on 072 768 9928, Devon of protein per serving,
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it ideal as an anytime
10 Muscle Evolution snack or a meal option if
you’re dieting.

SUPASHAPE LAUNCH FUNCTIONAL FOOD RANGE

Just in time for spring, Lean, Daily Active Packs and Supashape’s range of products IFBB CAPE
Supashape has launched its Ultra CLA, all scientifically are the perfect solution for CLASSIC 2012
eagerly anticipated reduced formulated to meet the active individuals. Aside from
sugar and fat, protein-fortified, nutritional requirements the obvious convenience In our last issue we had
functional food range. The of active, health-conscious benefits when you’re on the the wrong image of
range has been formulated individuals. Added to the go, health and physique- Jacques Marais (Winner
to assist those trying to get existing range of products, conscious individuals will be of the Masters division).
into and stay in shape while Supashape is excited to satisfied in the knowledge Congratulations again
preserving lean muscle tissue, launch its functional foods that nutritionally they are for winning the division.
with more exciting products comprising High Protein getting the support they need
currently under development. Breakfast, High Protein in their quest to get into super
The existing Supashape range Cookies, High Protein Soup shape. Supashape products
of supplements consists of five and Cocoa Lean, a low are available at Dis-Chem
products, namely Diet Whey fat, sugar-free, low calorie and leading health and sports
MRP, Thermo Lean, Carnitine thermogenic hot chocolate. stores.

CIPLA NUTRITION LAUNCH

PERFORMANCE SUPPLEMENT RANGE

After more than two years of research men and women at any tness level.
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South Africa. Created by JSE-listed Cipla Nutrition range is manufactured
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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

LOOKING FOR ASSISTANCE WITH YOUR TRAINING, MEAL PLANNING OR NUTRITIONAL
SUPPLEMENTATION? ASK OUR PRO MARIO, FOUNDER OF BODYGURU.

yoTuor qwuinestthioisnhsatmo pPoerstwnoetrtshuRit1e59090,,Psriimvaptley Bsuagbmx8it,
Northriding 2162 or email [email protected]

QINTRA WORKOUT FUEL may be lower than later in the QANABOLIC 24/7
A lot of advice about supplementation pertains to pre- and day, can still be valuable when I’ve been training
post-workout products. My question, on the other hand, used during intense workouts in now for four years
regards intra-workout nutrition. For an individual looking the afternoon or evening. but I have a very fast
to gain muscle without too much fat, will a carb-containing product metabolism. I gain muscle
such as Size On or Cytomaize be of value intra-workout, more so With the aforementioned in and strength very rapidly but
than an amino acid supplement that lacks carbs? And will intra- mind, insulin can be a double- can lose it just as quickly if
workout carbs only be applicable when glycogen levels are low, in edged sword in that while I stop training for a week or
the case of early morning training for instance? Kiolan it strongly promotes muscle so. What can I do to prevent
anabolism it also counteracts muscle breakdown? Is there
A Good questions. In a glycogen levels during intense fat burning and can promote something that I can use to
nutshell I do believe workouts, thereby delaying fat storage. So, at the end of remain in an anabolic state
that an intra-workout fatigue and helping to maximise the day it comes down to your 24/7? And would a mass
product that contains carbs, intensity levels. Blood sugar can priorities as we can’t always builder be a better option for
such as Gaspari’s Size On or be used up rapidly during high have the best of both worlds. me to add weight and muscle
SSN’s Cytomaize have muscle- intensity workouts so this kind When my priority is maximum than taking a whey protein?
building bene ts to o er. This is of product, while particularly muscle gain, for instance during
due to the fact that they support bene cial rst thing in the my off-season, I will certainly Bjorn Pick
the role that insulin plays in morning when blood sugar levels use such products, accepting
maximising your ‘anabolic drive’, that a little fat gain may be part A Based on the
while also helping to sustain of the price I pay in maximising information you
blood sugar and intra-muscular my muscle gains. have provided the
ultimate goal should then be
However, when my focus to ensure as much consistency
shifts to fat loss and muscle with your diet and training as
preservation during say my possible. Missing meals and/
pre-contest phase I prefer to or workouts should be an
rather opt for intra-workout absolute exception. If progress
BCAA-based formulas such as: in the gym was that important
✘ SSN’s Cytoguard, to me then I would make it
✘ USN’s BCAA Amino Mix, a priority to ensure that my
✘ Evox’s BCAA Stack , scheduled workouts and meals
✘ Muscle Tech’s MyoBuild or were taken care of at least 95%
✘ EAS’ Muscle Armour. of the time. In addition I would
look to fortify my diet with a
I hope that assists you in high biological value protein
making an informed choice. source, such as whey protein,
as follows:
QDIY BODY diet with a high protein content. I than half way there in just six 1) 30g in the morning with
I’m a 28 year old making have dropped from 110kg to 95kg months. Your approach certainly
a living in Limpopo and since mid-January 2012, with a appears sound on paper and, a bowl of oats, fruit and
I use Muscle Evolution weight of 85kg as my overall goal. more importantly, is delivering honey.
magazine to achieve my physical I hope to archive this by December good results. As such my advice 2) 30-40g with 2-3 bananas
development goals. My main goal 2012 so could you please give me is don’t x what isn’t broken. after each workout.
is to drop body-fat and build more some advice to assist me? Anonymous Be patient, keep a clear vision 3) 30g mixed with a heaped
muscle. I’m doing home training of your goal in mind, train with tablespoon of natural
with just the basic, most a ordable A Congratulations on your passion and continue to read peanut butter and fat-free
training equipment. I train two achievement to date. and follow the advice o ered in milk before bed each night.
muscle groups a day, three times a I’m not really sure what Muscle Evolution, as you have I’m con dent that this
week for one and half hours each better advice I can give you as been doing. Before you know approach will go a long way
session. I also run on a treadmill for you’ve already lost 15kg of your it your visualised goal will have to helping you sustain your
15-20 minutes during my ‘rest’ day. intended 25kg, which is more materialised. muscle gains.
I try to eat a very good, balanced
12 Muscle Evolution

Joint pain
Q I get joint pains and don’t know how to get rid of them. I’ve
tried everything from calcium supplements to eating right of aggravation are the elbows and
and even drinking lots of milk. Nothing seems to work for knees. At the moment I have severe
tendonitis in my elbows and while
my body. The people I asked about these pains told me that such a condition is generally best
I train too hard and I must stop, but I will die if I can’t train. I know treated with rest, as it generally
I’m not over-working my body because I have the capacity to lift manifests as an over-use injury, I’m
even more than I currently lift. At this stage I have to stop at a not in a position to do so as I’m in
certain weight because of the pain I get in my elbows, which a contest preparation phase. So,
means I can’t progress with my training. How can I get past short of rest, the next best options
this barrier? Must I block out this pain and just go on or can are regular icing (especially after
that cause problems for me? Are there some big guys who workouts that stress the problematic
also suffer from these kinds of pains or am I the only one? area - in my case chest and triceps
work) and strategic exercise selections.
“Tendonitis ARudi The form you use can also help. You
It is difficult for me to make an will find some exercises executed at different
accurate diagnosis and thus angles with varying hand positions can drastically
propose a solution from the limited stress the susceptible area more or less than
information I have regarding the type
of pain you are experiencing. I can tell others. You should avoid the exercises, angles,
is certainly you though that if it’s in the joints then hand positions and any other training variables
something that it’s unlikely to be a problem with your that exacerbate the pain in the affected area.

many big guys bones. Calcium supplementation and By doing so, icing regularly and supplementing

suffer from. consuming extra milk are thus likely with the joint support nutrients glucosamine,
Common areas of to have limited impact. As you refer MSM and chondroitin I am able to sustain my
to pain in your elbows I am more training frequency, intensity and progress in the
aggravation are inclined to believe that it is some form gym despite the over-use injury I have. In fact, it
of tendonitis you are experiencing. even allows it to heal itself without a reduction in
the elbows and Tendonitis is certainly something training. If you are smart about your approach I am
knees.” that many big guys suffer from, sure that you can do the same.

myself included. Common areas

M.E READERS QUESTIONS

QAB ALTERNATIVES “I’ve slept with my weights before. But, positioning
As a disabled bodybuilder I struggle a lot with developing them so they look like a girl? You’re sick, dude.”
my core. Do you have any suggestions for suitable ab
workouts that don’t include sit-ups? Renier Broderick

A In my opinion the best abdominal exercise is a simple
crunch. It is performed lying on your back using a very
limited range of motion. The goal is to crunch your
abs together as intensely as possible without really lifting your
torso off the bench or floor as you would do with typical sit ups.
Lift your head and upper torso (shoulders) ever so slightly and
intensely crunch your abs together. Look to perform 4-5 sets of
12-20 reps per set and when you start achieving 20 reps, grab
a small dumbbell or weight plate and hold this just above your
forehead to increase the resistance on each rep. Do this 2-3
times a week and I’m sure it won’t be long before you notice a
significant improvement to your abdominal strength.

QMORE MUSCLE SHAPE REQUIRED
My problem is that I can’t you from having the toned
see my biceps as they appearance you desire. Your
have no shape. I have only solution is to reduce your
tried many of the supplements on skin-fold thickness by reducing
the market with little success and your overall body-fat percentage.
have now decided to only use a While a good thermogenic fat
fat burner. My abs are only visible burner, CLA, carnitine, Green Tea
when I breathe in and the fat extract (EGCG) and chromium
around my waist, butt and breasts picolinate are all supplements
annoy me. Please can you advise that I believe may assist you, the
me on which supplements to use greatest results are going to be
and how I should do my cardio achieved by reducing (preferably
and weight workouts to build eliminating) sugars and saturated
more shapely muscles? Lynn fats from your diet and following
a daily diet plan consisting of
A It is very difficult to see 4-5 small, protein-rich, moderate
the shape and tone of carbohydrate (obtained from
your muscles when your low GI sources) and low fat
body-fat is too high, which meals. I would add calcium, EFAs
seems to be the case in this (ideally fish oil-derived) and
instance. Consider the analogy a multivitamin to this diet. In
of covering a stone with a thick addition to this incorporate 3-4
blanket versus a thin sheet. weight training workouts and 3-4
Under a thick blanket the cardio sessions (either first thing
shape and form of the stone in the morning in a fasted state
seIyet oitsuhbvreoemsdrhyuyas-dpfciaelteasicsnuwdtlohttoeotonnheiygoohfu. r will barely be visible, if at all. or immediately after your weight
However, you will clearly training workout when blood
14 Muscle Evolution make out the shape and sugar and glycogen levels are
contours of a stone under a thin lower) into your weekly workout
sheet. The layer of subcutaneous routine. Weight training workouts,
body-fat that you have (which if performed efficiently and
doesn’t need to be much more intensely, need not last more than
than half an inch to be thick) 45-60 minutes, with 30 minutes of
is what is detracting from your cardio performed at a reasonable
muscle shape and preventing intensity. This should do the trick.

QCUISINE CONUNDRUM G65o)4)pod3dg2(1S1w)yDytbT3cyodta)gawe)a0uaiYo)ocuab-hoecraopitviIalbn0So4ppllaialuhUnensunudftruayeunfysrtd0iosueuorpnocdtalsx)adirgt)bckieohtmbrcr,lcnrelaclyreaikocaeimebaeua1teekatccaafaey.nnuegitnc.swamln0taehoavtltaIvsoiftaiiTtdyormhgds0donionlslreneseowslerbwery)nieleoae0-oemod,,raydddrrurnlspavosagemlyrsnpnemgafcdtoalhtefagsatsutrwrochtastiutrrtdds,mtitaonndgilwhmoaleelgeclenuvlataiaypdack2icvdrnepeaorweemicyisftiaieyrveenlttth-insiriudeardloouy.asdh3ynhiaasastaeeodatrrtmnohd(hm.olbrsgleIedeihdhdvo2laCmiotslleeiueeddoaoeeeuai0tyancitisL(7raknrartnio4hrtnor:eacicia0Al5rtedyefllcsn.dyo0ennfn-iloybh-oas-n.bsahobo4so(0aiu)1tdaursahte3daa,,eoea0atre-ft0hrrgfnifthsdEcm6senrsvfsis0regrx0a.opdi,keFneeead0efuemcchgt.asA.ie’.sds0oihftwntnhYtattohcssmol3imoaiisoadgiorogffa0tockugetnhiyhsn0hflewwokattg,slour
Here’s my story: I chicken breast and my experience over many
am 40 years of age, 150g butternut. years in the bodybuilding
1.68m in height. I Snack: Evox Lean Pro, two and fitness industry that
have a typical apple shape rice cakes and 10 almonds. most people do not achieve
(heavy on top, small at the Dinner: 100g skinless their goals as a result of
bottom) and I weigh 68.2kg. chicken breast and 150g a lack of perseverance
I weighed 58kg, but was butternut. and dedication. Body
skinny fat, as your magazine I am so confused as to transformation is a slow,
articles talk about. I am what to eat! I want to lose sometimes tedious process,
extremely bored by cardio fat and gain muscle and but ultimately this is what
but I do manage to do I’d love to compete and go makes the end result
it twice a week. The rest the whole bodybuilding all the more rewarding.
of the time I follow the route, but for now I just Very few great sculptors
women’s body building want to lose the fat. I’ve took pride in a work of
bible training routine. We read so many articles and art that they were able to
gym at 5am every day, with am I’m still so confused. produce overnight. I can
one rest day (Wednesday). I work full-time, so it’s assure you that, almost
Weekends are for cardio. pretty hard to pack protein without exception, every
I consume 1200 calories snacks, which is why I have single physique you see in
a day and my daily eating the Evox between meals. the gym or in magazines
plan looks something like It’s so much easier than such this one has been
this: packing more food! Please sculpted over many years
Breakfast: Evox Lean Pro help. Karen with dedicated effort. Most
straight after gym at 6am aspiring gym-goers seem
and 50g of biltong at 8am. A You appear to be to neglect this fact. I myself
Snack: Evox Lean Pro and on the right track. have been training for over
10 almonds. Don’t fall into the 20 years and still haven’t
Lunch: 100g skinless trap of impatience as it is finished with my sculpting.

Disclaimer: This advice does not constitute a medical diagnosis or a prescribed medical intervention for the treatment of the aforementioned condition. A medical
practitioner should be consulted before embarking on any supplement or training intervention to alleviate pain or discomfort associated with any medical condition.

M.E rEadErs quEstions

QMorning cArdio for fAt loss
I have made body-fat in check while you
tremendous progress try to gain muscle. I’m not
this year losing almost sure whether it will assist you
10kg of fat in just over six in losing fat while you gain
months. Now I’m tired of the muscle as ultimately that will
low calories and want to pack come down to having the
on some serious muscle mass. correct daily caloric balance
I have a lot of work cut out (one that is sufficient to fuel
for me if I plan to eventually muscle growth but not too
compete in the higher weight much of a surplus so you gain
division. Originally I had hoped excess fat). It may be that 3500
to get all of my abs showing, calories is the right number,
but after dieting only the however you may find that you
top ones are just visible. My need slightly more or slightly Aspiring Athlete
question therefore is, can less to strike the right balance. Q I am 20 years old,
I continue to do morning- At the end of the day though weight 75,4kg accomplished bodybuilders
fasted cardio (I weight train in I do believe that fasted state and I’m 1,78m tall. without sponsorship that
the evenings) while steadily cardio should not negate your they can choose from.
I have been training for The reality is that (and
increasing calories to put on muscle building efforts and will eight months now, with a this applies to every sport
muscle mass, and will this help assist in controlling body-fat full five months of weight that I am aware of ) you
me to lose fat while gaining levels. After completing your lifting. I love bodybuilding are going to have to first
muscle? I plan to increase my cardio I don’t believe that you and wish to compete in ‘walk the talk’ and develop
calories from 2500-3500 a day. need to delay your first meal. I one of the more recognised into a champion before
If I can continue morning- would opt for a low glycaemic competitions, but I have you’re likely to attract the
fasted cardio simultaneously index breakfast option, such as a problem – I don’t have interest of a sponsor. It
then, with my primary goal oats and egg whites (1-2 yolks information about the junior might seem unfair, but I
being muscle gain, should max) or whey protein as soon championship competitions. can assure you that the
my first meal following cardio as you got home from your My dream is to be signed by sponsored athletes you see
include high or low GI carbs? morning cardio. one of the best sponsors so featured in magazines such
And how long after cardio they can create a champion as Muscle Evolution have all
should I wait to consume this At the end of the of tomorrow. I have a passion overcome many challenges

meal? K day though i do believe for bodybuilding and would and obstacles in earning
like to make a living from it, the recognition they now
A 10kg body-fat loss in that fasted state cardio so I would like to know how I receive. So the long and
10 months is great should not negate can get noticed and secure a short of it is that the best
going – well done! sponsorship. Harold Mahuma way to get noticed and to
I do believe that continuing your muscle building secure a sponsorship is to
with morning fasted cardio efforts and will A I have to be honest, start entering competitions
will assist you in keeping it makes little and winning some titles.
assist in controlling commercial sense As far as federations go,
body-fat levels.

for a supplement company the IFBB is the largest and
to risk sponsoring an most widely acclaimed
MAintAining aspiring bodybuilder simply international body, so I
gAins based on their passion, suggest starting off by
aspirations or perceived visiting www.ifbbsa.co.za
potential, especially as there and plan your season. Good
are numerous seasoned and luck and see you on stage!

Q I’m 16 years old and I will lose all the weight and for muscle gain. Secondly you by re-introducing fitness and
compete in a lot of progress I have made in the have probably been expending conditioning training, you are
sporting activities. Due gym over the last few months. Is less energy as a result of the going to have to increase your
to this fact I have always found there any kind of supplement I removal of your “fitness and calorie intake to match your
it difficult to gain weight. At the can use or do you have tips that conditioning” training. As such increased caloric expenditure.
end of January I picked up an can help me keep my gains? you have had extra calories to I suggest you invest in a post-
injury while playing rugby and help fuel the gains you have workout recovery or weight
got side-lined for four months. Zander White made. With that in mind the gainer shake that supplies
I started taking weight training only way you are honestly 30-45g of protein and 75-100g
more seriously in that time A I hope you are well going to be able to sustain of carbs per serving, which you
and I have gained 9kg in three recovered from your and hopefully build on the consume after each exercise
months. I am currently 1,83m injury by now. To be gains you have made going session. Couple this with a
tall and weigh 77kg. The doctor honest my opinion is that the forward is by ensuring that nutrient and protein-rich
said I can start doing some reason for your progress in the you don’t reduce your efforts diet and 4-5 effective weight
fitness and conditioning after gym and associated muscle in the gym. You need to keep training workouts per week and
three months and I really want gain is two-fold. Firstly, you providing the stimulus for I’m confident that you’ll not
to get back on the field again. have spent more time and muscle growth through intense only retain but may well even
However, I am concerned that put more focus into weight weight training, which is what build some extra muscle mass.
16 Muscle Evolution training, which is the stimulus sparked your gains in the first Might I add that taking creatine
place, if you hope to retain (5-10g) with your post-exercise
them. In addition, should you shake would further support
wish to increase activity levels your muscle building efforts.



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18 Muscle Evolution



M.E RESEARCHPBhyoAtBonygdArraedpwehlCyMaboryruuPstashauelrsD,uEfdfyitor-In-Chief

MUSCLE PROTEIN HAPD–RYNIFWOPDFTEHEHRREAYITETNPNR'SECSOREPYTP?HNHLYETA,HSEIASIS both the division of nuclei within an
SYNTHESIS, HYPERTROPHY, existing muscle cell, as well as the
HYPERPLASIA, MTOR, AKT, The etymology (word-origin) incorporation of previously dormant
P70S6K… If you asked the of the term “skeletal muscle satellite cells (we will subsume
average bodybuilder he hypertrophy” suggests ties both under the common term
would conceivably be able to to one of the contemporary hypertrophy) from a phenomenon
provide you with an extensive buzzwords of the supplement called hyperplasia. This denotes
list of the technical terms industry: “protein synthesis”. the nuclear division of cells, which
that relate to what most male After all, the literal meaning of is re ected by an increase in the
gym-goers are looking for - the Greek word “hyper-trophy” is number, not the size of skeletal
an increase in lean muscle “over-nourishment”. Therefore, muscle bres (Paul. 2002).
mass. it seems only logical to equate
skeletal muscle hypertrophy In a recent study on mice,
But have you ever asked yourself with muscle protein synthesis. scientists from the Department of
what skeletal muscle hypertrophy However, in doing so we would Kinesiology and Medical Physics
actually is and how protein put an unjustified emphasis on the at the McMasters University
synthesis, all those signaling proteins increase in cytoplasmic volume in Hamilton, Ontario, Canada
like mTOR, AKT, P70S6K and their of the existing nuclei of a given (Johnston. 2011) were able to show
phosphorylation eventually contributes muscle fibre via protein synthesis that the inhibition of angiotensin
to muscle growth? Are hypertrophy and and thus neglect the unique ability II with the ACE inhibitor Captopril,
protein synthesis one and the same? Is of skeletal muscle to increase the a drug commonly used to treat
the former the consequence of the latter? number of nuclei per cell by either hypertension and some types of
Where do satellite cells come into play? By internal nuclear division or satellite congestive heart failure, reduced the
addressing these and other related questions cell recruitment. hypertrophic accretion of nuclei into
we can hopefully shed some light on the myo bres by -25%. The latter was
myogenic orchestra that is responsible for In that we have to distinguish presumably a direct consequence
building impressive muscle. of the reduction in satellite cell
count the scientists observed in the
20 Muscle Evolution Catopril treated mice.

Much to their surprise the
disruption of the classic hypertrophy
pathway of satellite cell recruitment
was compensated by a signi cant
+37% increase in muscle bre count
in the experimentally damaged (CTX
injection) tibialis anterior muscles
of the laboratory animals. These
results correlate with the ndings of
Goodman et al., who observed the
mTOR-independent hyperplastic
e ects of chronic mechanical
loading in skeletal muscle of mice
(Goodman. 2011).

The results of these studies
are of particular significance as
they demonstrate that, in the
absence or upon inhibition of the
mTOR-dependent hypertrophic
adaptation to chronic overload
or muscular injury, other hitherto
unknown mechanisms facilitate

IT STANDS TO REASON THAT THE Specifically with regard to
TNRAAMDEITLYIONINATLENPISLELARRESSIOSFTABNOCDEYBTURIALIDNIINNGG, hyperplasia it should be
mentioned that the elongination
AND A PROTEIN AND NUTRIENT-RICH and subsequent intricate
CORDNIEETRASRTOE NTEHSE OFFUNTDHAEMSEPNOTRATL. rearrangement Paul and
Rosenthal observed in their 2002
compensatory increases in them will elicit those optimal meant to provide a detailed investigation into the different
the number of skeletal muscle gains every serious bodybuilder explanation of the synergy modes of skeletal muscle
fibres, which equates to is looking for. of muscular contractions, hypertrophy in intrafascicular-
hyperplasia. nutrient ingestion, protein and terminating fibres can easily be
In light of the fact that the cytokine signalling, and the mistaken for an increase in fibre
And, while we still don’t intricate interplay of the various release of autocrine and/or the count.
know all “growth regulatory factors which contribute administration of exogenous
events” (Goodman. 2011) that to increases in myonuclear hormones. It is simply a Taking into consideration that
govern the three main adaptive number and size (hypertrophy), comprehensive overview of the most of the reports on muscular
responses to muscular damage and the di erentiation of known players that contribute, hyperplasia are based on studies
and chronic muscular overload, muscle cells (hyperplasia), has cause, are su cient for or are on avian muscle fibres, which,
we can safely assume that only not yet been fully elucidated, essential to muscle growth. contrary to human muscle,
a combination of all three of the following overview is not exhibit a particularly large
percentage of muscles with
Contributing factors to increased muscular protein synthesis and the consequent multiple endplate bands (Kelley.
increase in the size of the existing nuclei of a given muscle fibre include: 1996). It is thus questionable
whether exercise such as the
• Testosterone (older men, Sinha-Hikim. • GH/IGF1 + exercise (Roy. 1996; Allen. 1997; progressive overload regimen
2006); DHT (Fontana. 2010) McCall. 1998) that was employed in the study
by Antonio and Gonyea actually
• IGF-1Ea (intramuscular IGF-1 variant; Hill. • Myostatin inhibition via antibodies (Walsh. elicited a hyperplastic response
2003; Matheny. 2010) 2005) or whether the increase in
intrafascular overlap of the
• Ingestion of leucine-rich amino-acid/ • Nitric Oxide (Anderson. 2000; Kartashkina. elongated muscle fibres simply
protein formulas (AKT + mTOR, Lynch. 2002; 2010; Filippin. 2011) mislead the scientists to believe
Phillips. 2005; Blomstrand. 2006; Rennie. that the overall number of fibres
2006) • Inflammatory cytokines, specifically IL-6 had increased.
(Serrano. 2008; Toth. 2011)
• Carbohydrate ingestion (indirect effect via CONCLUSION
insulin, Timmermann. 2010; O’Neill. 2010) • Strength training (Khadi. 2000; Khadi. 2005;
Mackey. 2011) Despite the fact that it is thus
• Resistance training (Zanchi. 2008; dose still debatable whether exercise
depend 3 sets > 1 set, Burd. 2010) • Progressive stretch overload (Antonio. and nutrition alone can induce
1993) a hyperplastic increase in
• Stretching and strain (Elliason. 2006; the actual number of muscle
Tannersted 2009) • Low frequency electrical stimulation fibres, it stands to reason
(Zhang. 2010) that the traditional pillars of
• Endurance exercise (1h @ 75% VO2Max, bodybuilding, namely intense
Mascher. 2007) • Increased muscle cell differentiation, i.e. resistance training and a protein
actual skeletal muscle hyperplasia. and nutrient-rich diet are the
• Electrical muscle stimulation (AKT + mTOR, fundamental cornerstones of
without IGF-contribution, Witkowski. 2010) • Myostatin-deficiency, as in myostatin-null the sport. The protein-synthetic
mice (Walsh. 2005; Elashri. 2011) increase in myonuclear size,
• Inflammatory cytokines, specifically IL-15 as well as the recruitment
(Quinn. 1995; Quinn. 2002) • Follistatin 1 overexpression (Li. 2011) and regeneration of the small
• ACE inhibitors + muscle damage mononuclear progenitor
• Increased satellite number and/or (satellite) cells are the means
recruitment and subsequent increase in the (Johnston. 2011) by which the scrawny legs of a
number of myonuclei. • IGF-1 deletion (Fernandez. 2002) beginner will eventually grow
• Growth hormone (Fiqueiredo. 2011) into tree trunk wheels of steel.
• Oestrogen (Thomas. 2009) • Chronic muscular overload when the mTOR After all, and this is something
• Autocrine MGF (Hill. 2003; Matheny. 2010) even the most sophisticated study
pathway is blocked (Goodman. 2011) is not going to change, it will
always come back to the same
triad: EAT – TRAIN – GROW. M.E

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www.muscleevolution.co.za 21

M.E TRAINING By Andrew Carruthers, Editor-In-Chief
Photography by Slade – Pure Photographic Studio

NEVER

DBOAWNC! K

TWO WORKOUTS
IN YOUR WEEK THAT
SHOULD HAVE YOU
FEELING SLIGHTLY ANXIOUS
AS YOU DRIVE TO THE
GYM ARE LEGS AND BACK.

When you’re still new cardio and then has a chat with
to training and you still the brunette on the bike in
piss like a puppy, then the corner. When it comes to
laughing and joking serious bodybuilding training
and not really giving your back is one muscle group
a flying squirrel about that can never be neglected.
what you’re gonna train Training back is a gruelling
that day is perfectly experience that requires massive
fine. But if you’re serious commitment, intensity and
about your training and you strength, along with massive
actually hope to build a world- amounts of blood, a variety of
class physique, then mindset exercises, lots of sets and the
preparation and planning are use of a number of different
just two of the things that should angles. To put it simply, it takes
be going through your mind as a shit load of effort, energy and
you get nearer to the onslaught preparation. If you’re just not
that is back or leg training. feeling what I’m saying here
then please, take up tennis or
I see this all the time in the something, but stop hogging the
gym; A guy trains back, but equipment for the guys who are
runs off to hit triceps or biceps actually trying to grow lats that
in between. He might even deliver some serious wing-span.
do some abs after that, a little

22 Muscle Evolution

Back to basics
You’ll often hear us profess that With all exercises, technique
nutrition is 80% of the process, is the most important thing you
while training accounts for just can ever master. Even after years
20% of the equation. However, of trial, error and the constant
how you treat that 20% is a major struggle to progress, even fine
determining factor in your overall local athletes like Andrew Hudson
success. Without 100% dedication never stop trying to improve their
and focus to that 20% you won’t technique and their form. They
achieve the size and shape you also never question the fact that
want from your physique. there could be a better and more
effective way of performing an
exercise. Performing a training
move is about feeling it inside the
targeted muscle. If your technique
isn’t right then you’re not putting
the stress of the exercise in the
right place. The end result is
that the muscle simply won’t be
stimulated and you won’t see any
growth – it’s really that simple.

twHr aueiednksi nol ygn 'ssp l i t :SSmFTWuTaMorhunirtedueoueddarhnrsasnadyddmyde:aaa:saBsytOyyaryd:ci::fn:fAkaBCgSrayamhshnc:eosdksQutasludoanaenmddrdssec,aataciblnmvasdelevsshesasomamnsdterianbgss

www.muscleevolution.co.za 23

M.E TRAINING

BACK!HUDSON TALKS
Deadlifts
When I do deadlifts I focus on
using my glutes, hamstrings
and lower back together to
generate a good, forceful
contraction. I could lift
heavier than I do but then it
wouldn’t give me the same
feel. I make sure that my back
stays flat, my chest remains
up and I drive the weight
up with my hips, squeezing
the glutes as hard as
possible at the top of the
movement with each and
every rep. When I deadlift
I also prefer to take the
bar off the squat rack
instead of lifting it from
the floor. By doing this I feel that I
have more control as the muscles
get stretched and loaded with the
weight first as you go down and
then only do you lift off. If you do
these off the floor, like a powerlifter
does, then your muscles go from
no load whatsoever to full load in a
split second. I don’t let the bar rest
on the ground between reps either.
It’s a little touch or I don’t touch at
all and go for constant tension.

AR“ITEDPAOSLLN. I’ATTN’SLDEETGITTOHHEFEROBRAARCLIOTRTNELSSETTATOONNUT CTTHEHNEOSGRIROIONDU.O“NND’TBTEOTUWCEHEN

24 Muscle Evolution



M.E TRAINING Barbell
rows
“AS WITH
ALL BACK I keep as bent over and
MOVEMENTS, as close to parallel to
MAKE A the floor as possible.
CONCERTED I pull to my lower
EFFORT TO
KEEP stomach while focusing
YOUR on contracting my
CHEST
UP AND lower lats as much as
BACK possible at the top of
FL AT.”
the movement. You
can also use dumbbells
here in exactly the same

movement, except
you can change hand
position to get a better
feeling or contraction.
You can also try palms
facing each other or an

overhand grip.

Seated cable/
pulley rows

I may go forward to get a full stretch and then, as
I pull the weight back, I lean back to 90 degrees
- no further. I then try to hold the handle close to
my stomach for a one second pause. As with all back
movements, make a concerted effort to keep your
chest up and back flat.
26 Muscle Evolution

Dumbbell rows Chin-ups
on a bench
Try to imagine your hands and arms
Put your left knee and left hand on the bench if you as hooks and only use your lats to
are rowing with your right hand and vice versa. Pull the pull yourself up. Arch your back as
dumbbell up using your lat, not your rear delt and arm, and much as you can and make sure you
don’t worry about anything else besides the feeling you get get a full stretch at the bottom of the
in your back. Feeling is everything in this movement. Play movement. Try to hang for at least 1-3
with different elbow positions – try working with it close to seconds with your arms completely
or far away from the side of your body and over time you’ll straight between reps to eliminate
learn how to work very specific areas of your back with a momentum.
simple change in angle.

“FEELING IS
EVERYTHING
IN THIS
MOVEMENT.”

“TRY TO
IMAGINE
YOUR
HANDS
AND ARMS
AS HOOKS
AND ONLY
USE YOUR
LATS TO
PULL
YOURSELF
UP.”

www.muscleevolution.co.za 27

M.E training

Pulldowns
(v-bar or wide grip)

Regardless of the grip width, a
big arch in your back is essential
with this exercise. Try to get your
elbows moving down slightly in
front of the plane of your body,
so that the arc your elbows are
moving in is slightly in front of
you. Once you get to the bottom
squeeze and contract the lats as
hard as you can. A narrow grip or
a v-bar will target the lower lats
more, while a wider overhand grip
will target the upper, outer aspect
of the lats more.

AlternAtive: wide grip “Once yOu get tO the
bOttOm, squeeze And
cOntrAct the lAts As
hArd As yOu cAn.”

28 Muscle Evolution



fortotrpaintiinpgsback1 Use straps WhilesomepeopleM.E training
believe that wrist straps weaken your

10grip, they actually allow you to focus
push yourself and go as heavy as you can 7 Use a comprehensive
while maintaining great form. Use other approach Unlike other body
exercises such as pulldowns and pulley parts, your back demands a minimum
on pulling with your lats. Having to rows to vary your weight and reps to work of about six exercises to ensure you’ve
concentrate on a strong grip at all times the muscle from different angles and worked that part of your body holistically.
can do the opposite and may actually speeds. So suck it up and prepare yourself for a big
hinder the focus you put into your lat or 5 Use different workload.
back training. techniqUes like drop
sets, giant sets and 8 maintain the volUme
2 perform compoUnd fst-7 It’s imperative that you change Perform at least four good working
movements Deadlifts are a your training style from time to time as sets per exercise before moving on.
foundation-builder for an entire physique. your body will become accustomed to one
Don’t neglect them. 9 recovery is key Eat well after
3 visUalise the movement specific style of training. a good back workout as recovery is
before performing it of vital importance and you’ll use a lot of
While standing next to the bar or machine 6 vary yoUr exercises energy during these sessions.
you’re about to use, visualise or perform Don’t perform the same routine week
an actual ‘ghost’ movement without the in and week out. Swap, change and add 10 know yoUr body If you’re
exercises, but change the order in which still new to weight training you’ll get
weight in your hands. This will increase you perform the movements. You can away with training back twice a week. If
you’re experienced and you train to complete
your focus on the movement at hand and even try performing deadlifts last for failure, training your entire back once a week
will also help to improve your form.. added variety, just don’t expect to use the is adequate. If you’re training right it should
4 vary yoUr resistance same weight as you would if you started take 3-4 days to fully recover from a session of
and tempo Use deadlifts to with them. this intensity and volume. M.E

30 Muscle Evolution



THYROID HORMONES&M.E RESEARCH By Josh Hodnik

MUSCLE GAIN

USIBNUGRNTHFYARTOIDANDDRUBGUISLDANMDUSSCULPEP,LEBMUET NWTSHICCHANIS BEST?

THYROID MANIPULATION IS ONE OF THE MOST DIFFICULT THYROID HORMONES
CONCEPTS FOR A BODYBUILDER TO UNDERSTAND AND CAN BE BOTH ANABOLIC
MASTER. Do it right and you’ll get bigger and leaner - but AND CATABOLIC
do it wrong and you’ll burn muscle and end up weaker than
when you started. There are many di erent ways to alter A small level of the hormone T-3 is anabolic,
the function of your thyroid, from diet and prescription but if levels are too high then catabolism can
medications, to exercise and even dietary supplements. overtake anabolism. Thyroid hormones help
to reduce fat by increasing beta receptors in
Most athletes generally have an idea iodothyronine, also called T-4. The action the fat and muscle cells, but if these receptors
about what the thyroid gland is, but do of T-4 is indirect because, in part, it will be are blocked, the extra caloric expenditure
you know what purpose it serves? The transformed into triiodothyronine or T-3, due to elevated T-3 will cause muscle tissue
thyroid is a very sensitive gland that the more physiologically active of the two. to be broken down and used as fuel, resulting
regulates many processes within the However, not all of the T-4 is immediately in catabolism.
body. This gland is located at the top converted to T-3 and will act as a reserve
part of the neck and produces several for future use. This is highly intuitive as Many pre-competition bodybuilding
hormones that are crucial to how a person the lifetime of T-4 is much longer than the dieters make the mistake of dosing thyroid
looks and feels. Among these hormones faster degrading T-3. medications too high or they run their cycle
is a substance called thyroxine or tetra- too long. This mistake will often cause muscle
Only about 20% of T-3 comes wasting and the dieter will end up with much
THYROID SYSTEM directly from the thyroid itself. The rest less muscle mass than intended come contest
comes from the conversion of T-4. This day. Thyroid medications, Cynomel (a.k.a.
Hypothalamus Thhryeo(rlerTomaRtrsHooin)npgein- conversion takes place in tissues such Cytomel) in particular, have been used for
Anterior sthTimoh(rTyumSrloHaoit)dnin-eg as the liver, heart, muscles and central decades by bodybuilders during this type of
pituitary nervous system. Thyroid hormones cutting cycle. There’s never been a question
gland are the determining factor for basal regarding the ability of T-3 to dramatically
metabolism, which is important for shed fat, but there has been much debate
bodybuilders. The more thyroid hormones on whether or not T-3 has a place in adding
that are present and active, the more muscle.
calories the body will use, particularly in
the form of heat. When higher levels of Some people believe this compound is
thyroid hormones are present there will anabolic, while others believe it is catabolic.
be an elevation in body temperature. This The truth is that both sides are right and
rise in temperature is slight but it can be wrong. Cynomel (T-3) has a half life of about
monitored by taking one’s temperature 60 hours. This means that from a 25mcg
dose (if dosed correctly), 12.5mcg is available
rst thing in the morning. after two and half days. This can result in a
rapid rise in blood levels. After 4-8 weeks
Thyroid gland "Thyroid hormones of using this drug in pyramid fashion (how
are the determining it is commonly used), a person will enter
Negative Thyroid hormones a catabolic state rather quickly - muscle
feedback (T3 and T4) factor for basal wasting at its nest. So, with the knowledge
metabolism, which that T-3 has a half life of two and a half days,
Body organs is important for wouldn’t it be wise to dose accordingly?
Absolutely! My personal experience has
bodybuilders." shown me that T-3 can be anabolic when you
take 50mcg every three days.

This dosing works well due to the half life
of the drug, as blood levels will remain low
enough to keep you in an anabolic state.
Not only will T-3 increase how the body uses
carbs and fats, it will also increase protein

32 Muscle Evolution

synthesis. Wouldn’t you want every gram "The thyroid gland
of protein that you ingest to be used much is very sensitive
more e ciently to pack on more muscle and when you flood
mass? That is what T-3 can do for you if dosed the body with
correctly. hosrymnotnheest,icthtehybroodidy,s
own production
However, just like every other synthetic will shut down.
drug available, there is a downside to using Subsequently there
Cynomel. From what you have read so far is a period of
you probably think that T-3 is a great drug, time where thyroid
based on what it can do for a person’s
physique. But I have also seen disasters levels will be
come contest day when a person has lost extremely low while
a good amount of muscle. One problem the thyroid gland
with thyroid medication is the fact that they
are prescription drugs, so a doctor will not recovers."
prescribe them to anyone who doesn’t have a
severe thyroid problem. Subsequently there is a period of time where
thyroid levels will be extremely low while the
I also often hear people say that their thyroid gland recovers. During this time your
thyroid condition is the cause of their weight metabolism slows dramatically, so you are
gain. The thruth is that thyroid conditions are more likely to pack on body fat, which is not
less common than many people may think good.
and this weight gain is generally caused by
poor diets and a lack of physical activity. So Some intelligent bodybuilders who have
walking into your doctor to get a script for taken the time to keep up with the newest
T-3 or T-4 is not likely to happen. The only discoveries in sports nutrition have come
other option would be buying it illegally, but to the realisation that they can avoid this
I would strongly advise against this option. thyroid down regulation by supplementing
with L-Tyrosine, Iodine, Kelp, Selenium and
The other problem that I have experienced 3,5 Diiodo-L-Thyronine. These supplements,
in the past with T-3 is the issue that dosing when used in combination, greatly increase
proses. Cynomel comes in 25mcg tablets natural thyroid production. However, the
but you will rarely nd a tablet that is dosed more intelligent bodybuilders have thrown
correctly. Often the tablet will contain much T-3 out the window and refuse to use it at
more or much less than the 25mcg stated on all anymore. They have realised that they
the box, even with the large pharmaceutical can increase natural thyroid function all year
manufacturers. When a compound is dosed round and stay in a very anabolic state, while
this low there is much more room for error avoiding catabolism altogether, by using the
with dosing. supplements mentioned above.

Ceasing use of thyroid meds also holds The bodybuilders who have replaced
its own set of problems. The thyroid gland thyroid medications with these supplements
is very sensitive and when you ood the are left with leaner physiques without the
body with synthetic thyroid hormones, the muscle-wasting e ects. They also don’t have
body’s own production will shut down. to worry about the legal issues that can
accompany the use of a drug that requires
a prescription. They are also left with a
healthier and better functioning thyroid. If
these are some of the characteristics that you
would be pleased with, I would de nitely
recommend giving a product like VPX’s
Thyrovex a try. M.E

This article is published courtesy of VPX Sports – check out their newly designed homepage on www.vpxsports.com
for more articles like this one, uploaded daily.
FULL ARTICLE AND REFERENCES AVAILABLE FROM: http://www.vpxsports.com/article-detail/
drugs/using-thyroid-drugs-and-supplements-to-burn-fat-and-build-muscle

www.muscleevolution.co.za 33





M.E TRAINING By Nick Tumminello
Photography by Slade, Pure Studio; Athlete: Vusi Njisane

MFB2wfftaAorO1ogOthTaevhngrMhttaSlhDenNinSilwedeeirtmoeonTIoTYtgtnhbiL2wtuuis2wReaBeenohW1tIyag8neAAugUsteltaootshldEtnoioIRnyctfIunrroNtdIrLopeecbhmasGaWmepnlDIppanaycaNhrHnceonttyIIs-ppehasiTNitGrestTyorrsspeealfiiHoooLtGhcpnfonotTvlrttuIufoseneoreooTaEoFMimmxocnfnsccnoHCTreaoogfetnEapeHErnEphsllttw,cTpsmahRecihNaeaictCsHsnsaievSrrpeeetI.eLmaldepteOhQxalpsAlAmiaeennsa.alfoDUtdsyoRruSdselovecprEi2dEStvrOievmtvtaose.8eIhaemteAeFCrTsoprotemntsnahLtriTesriaose.ekaRifenHtfsweulioEntlEirle,rAtsleDpsY

THE

PROTOCOL
NEW REP SCHEME TO BUILD MORE MUSCLE

36 Muscle Evolution

There are four components to using a BICEP DUMBBELL CURLS BENT OVER ROWS
28s protocol set, which are performed How to do it: How to do it:
back-to-back, without rest: 1 7 reps from half way, down 1 7 reps from half way down
1 Perform seven partial reps in the most 2 7 full range of motion reps 2 7 full range of motion reps
3 7 second isometric hold while rotating 3 7 second isometric hold in the mid-
difficult first third to half range of the
exercise motion. your wrists (palms up to palm down) range (90 degree bend at elbows)
2 Perform seven full-range of motion 4 7 reps from a third to half way, up 4 7 reps, a third to half way up
reps. DUMBBELL SHOULDER PRESS LEG CURLS
3 Perform an isometric hold (pause) in How to do it: How to do it:
the mid-range for seven seconds. 1 7 reps from half way, up 1 7 reps from half way, down
4 Perform seven partial reps in the 2 7 full range of motion reps 2 7 full range of motion reps
easiest third to half range of the 3 7 second isometric hold while opening 3 7 second isometric hold in the mid-
exercise motion.
The thought process used when and closing your arms (Arnold press- range (90 degree bend at knees)
designing the 28s protocol was to style) 4 7 reps from a third to half way, up M.E
ensure that the most difficult part of 4 7 reps to half way up
the exercise range was completed when BARBELL SQUATS TWFHDRWHTSEITEWEFWAHEESHNFVSP“EAHXHIATERYCCS2EE.THNUOOO8NRTTETUCMLSRHCODTHET’IEPPEREESSHEPPRLESNEFSAOESMOIISMRUGRT.RUT”OUANOSESTGOSREDTNSIHCOTNEDTGOTFGEL
you’re most fresh. The first seven reps How to do it:
pre-fatigue the targeted muscle before 1 7 reps from half way, up
hitting the seven full range of motion 2 7 full range of motion
reps. Also, starting the movement from reps
the bottom can help you power through 3 7 second isometric
the end range you just focused on in the hold in the mid-
first seven reps. range (thighs
Muscle mechanics dictate that our around parallel
muscles are strongest in their mid-range. to the floor)
That’s why we do an isometric hold 4 7 reps, a third to
in this range for seven seconds. Plus, half way up
isometrics are a great way to increase BENCH PRESS
time under tension, which can help How to do it:
bodybuilders hold their flexed posing 1 7 reps from half way, up
positions during competitions. 2 7 full range of motion reps
The exercise finishes with the easiest 3 7 second isometric hold in
part of the exercise at the end, when the mid-range (90 degree
you’re at your weakest and most fatigued bend at elbows)
from the previous 21 reps, to promote 4 7 reps for a third to half
those important muscle pumps. way up

LAT PULL DOWNS
How to do it:
1 7 reps half way down
2 7 full range of motion reps
3 7 second isometric hold in

the mid-range (90 degree
bend at elbows)
4 7 reps from a third to
half way, down

ThwiswFawUrnt.viLceplLwexsAi-psrRoperTuptbIs-C.lscisLochmhEeedAfmocVroAemusIro-LtferAoesyBra-orLntfEiecVlwFPeXsR-lSmOikpeMuotrsh:tcsihsl–etotc-nphgee:r,/cou/kwwpolowtuhatwd-thte.hvedieprd-xna2seil8wpy.soly-rpdtresos.citgoonmceod/lahortmicelpea-gdeeotnail/training/

www.muscleevolution.co.za 37

M.E TRAINING By Andrew Carruthers, Editor-In-Chief ACEOSNT“DPHTBHIRETOATOIDOITPCYNOCABIRRLNULTEIGYILAO-D–TPNEILNT,SEHSGATEYHISMSWEINMAHUGBOELOTTLPRIEUHMYTYPASAASTINICEQZKDUEA,EG.”E

AN ISOLATED

INCIDENT
DEOXENR’TCWISREIITSE TOHFEF CISOORLNAETRIOSNTOTNREAIONFINBGODAYSBTUHILISDIFNOGRTMRAOIFNINGSDTmbIcOpRuNoaWarlIndostCSVeisypmbEiCbEavoaaleuUTrNnlttiekmgHliLdoBnaPouEneoYeusr,TwssDcstt,OlyTheotAtmhhHeNnmWaitmsaEEitacNsemsfaTUputslrluoHlOyLayllyr-nTtItFapiNldpIniolsMeBlddGaeandOeAsc,joevoioDATntedinngalEYNodbbtp,piBePDotchniuUfHooyucOtmnshIYnhiLiNqcnpSpoDtugorEwIieeouQI–.sNTnnssUttadHGhrbloEemIsanN.Atrworg.TeGBvhynHeooogAmdlLuetyLheEabpnObTruateuNcsEiloktdaS,EarirungehHngeotfAhTwoitsheVrHtamawEuEbtanaocBnDayruyetEttEeaorEsltSeyiebNzpIsfeuRso,tiryElhdoeu

12345YITSOmHcOUiEtooanVwLhrAnmStrwmiiCaSeeiAtjsietnlooosEnisteawuUrmuAiapTbodountongigxiaUtsnsataagIiNltFoduliheeolcoaeOfabmtuyshiiwyIosystlstmnecsoisemVadcNtoeMerlatttategi.flmaiEd-heuhihlsheeosrtv.tfiAcTne.rtithevesavhnmoasgoeEehcmReeeseiStegrwnrunmtaAiuvriesoAtnaomTsygtnmaeasanoSuaaigoEIchyilrsotruecnvilpoNYtileenRanroetsseyahdvspcghlcIon.mecTloooaNf.aylToehouumeIfnnnpneHwoPGnrbltddmnrldewthtEeoiShrttnnraBeonfahno:etttlctAnveueehoYelitttiprgiRoexonhawadguFleefrgnTeemyniegrtOmtodcedimhatoeOugLfihcpenestnshiFLheeeroddctstnOdls-ythetieaWoqoenuudIeNG C ertainly, isolation training is body works and which muscles are
not the be-all-and-end-all of employed in a specific movement you
bodybuilding, but in today’s can also increase your body awareness
mass game and due to the rise in and, consequently, your ability to
popularity of functional training and isolate muscles will improve. This is
CrossFit gyms, a lot of the emphasis where the mind-muscle connection is
in the health and fitness industry has developed.
been placed on compound, multi-
joint exercises. The truth is the best As such, the key to performing
bodybuilders in the world are the the perfect isolation movement is all
ones who follow a complete routine about working through slower and
that includes the right amount and more controlled repetitions on the
type of isolation work to keep their exercises that directly target a specific
body in proportion. muscle. By controlling positive,
negative and isometric movements,
Many of us seem to lose our way as and learning how to contract the
our main aim is to simply move the targeted muscle you will be able
maximum amount of weight at each to activate more muscle fibres
training session. While these heavy with each lift. By mastering these
compound movements are important controlled movements you are then
in every routine, athletes on stage able to manipulate the shape of your
will be separated by the definition muscles and sculpt a contest winning
and detail in their muscles, which physique.
can only be achieved through proper
isolation training. Isolation exercises also help to
fatigue specific muscles after an
The key to properly isolating a intense session of heavy lifting. This
muscle is to understand kinesiology is ideal for increasing the intensity of
- the study of how the body moves your workout and generating those
and responds to a direct stimulus. sought-after muscle pumps. So don’t
It’s about making the mind-muscle neglect isolation exercises in your
connection, feeling the muscle work quest for bodybuilding greatness.
through a full range of motion, under While few people still advocate their
use today, isolation movements have
constant tension to elicit the and always will be bread-and-butter
ideal adaptive response. training for bodybuilders. M.E
By learning how the

38 Muscle Evolution