Issue 63 Muscle Evolution

14002
9 780620 309080

















CONTENTS

>>ON THE COVER

Cover image of Justin Thacker by Slade @ Pure Studio

1810 UNDENIABLE LAWS OF
BODYBUILDING
Back to basics to ensure bodybuilding success

22ON COVER: JUSTIN THACKER
Thacker narrowly misses the Classic Bodybuilding
World Championship title - so what’s next?

265 MOVES FOR A BEASTLY BACK
Two of SA’s most exciting bodybuilders team up
for the ultimate back workout

52INSIDE THE CLASSIC PHYSIQUE
Perfect proportion and symmetry

Also in this issue: 70 60

36 10 reasons to give it your all JENADINE 76
The evolution of the rationale to train HAVENGA
40 Understanding steroid esters intra-workout
Fostering safety through understanding supplements
42 Off-season weight gain
Eating clean and training dirty A closer look at this popular
– the smart approach category of supplements
46 Formidable forearms
Target these seemingly insignificant 26
yet important muscles
48 Understanding insulin
resistance
Improve insulin resistance to
maintain anabolism
60 Big gun workout
An exclusive look at the training regimens that
have sculpted the bodies of our top athletes
82 Drug files
Fulvestrant: Is it safer than Nolvadex?
Athlete spotlight
84 Catherine de Wet
88 Zelna Pretorius
90 Larissa de Swardt
Competition reviews
104 WPF SA Championships
108 Body Beautiful

COLUMNS THIS ISSUE

94 95 96 98 98 99 100 101 101
VUSI ANDREW HENNIE LOUIS COBUS VAN NELSON CHRIS TAMMY MARLENE
NJISANE HUDSON KOTZE BESSINGER DER MERWE MTHEMBU FITZPATRICK DREYER KOEKEMOER

8 Muscle Evolution



M.E EDITOR’S LETTER

ARE YOU THE WARRIOR back and moan about it. I prefer PUBLISHER & EDITOR-IN-CHIEF
to dive headfirst into it, and try to Andrew Carruthers
LOR THE SPECTATOR? affect positive change wherever MANAGING EDITOR
ast year was tough for South African I can to make things better. Pedro van Gaalen
bodybuilding. With the rise of social Bodybuilding has made me a DEPUTY EDITOR
media people’s opinions are easily better person, both in terms of my Devlin Brown
broadcast to an entire community at the body and my mind, more than I ART DIRECTION & DESIGN
click of a button. This means that those who could ever have imagined when I Tanja Carruthers
hold a grudge or feel they need to express first started training 20 years ago. Christian Nel
their disapproval about something can easily Call me crazy but I almost feel ADMINISTRATION
do so while hiding behind a keyboard. They like I have a responsibility to give Kate Rodney
feel this gives them the right to hurl abuse at that back to the sport. Aside from ONLINE EDITOR & FEATURES WRITER
anyone. The problem is this – it doesn’t solve the the fact that bodybuilding and Melanie Heyns
problems currently plaguing the sport. In fact, it fitness are my business, not a day ADVERTISING
only serves to dramatise them and, as we know, goes by when I’m not constantly Brian Verster
people love a good drama. promoting the sport we all love [email protected]
and admire. 082 924 5284
Regardless, one thing I’m adamant about PHOTOGRAPHERS
when it comes to bodybuilding in SA is that it This year I plan to take Gary Phillips, Soulby Jackson, Michael
will progress. Those bold enough to take the bodybuilding media to a whole Palmer, Richard Cook, Robynne Fitzpatrick,
wheel and actually drive the sport forward new level: I’m going to promote Slade @ Pure Studio, Cindy Ellis, Cadmus
by putting on shows that work are the true even more of our country’s finest Photography, Isaac Hinds
ambassadors of the sport. It’s easy to sit back, athletes, and I’m going to continue to promote CONTRIBUTORS & ADVISORY
knock down ideas and badmouth those who’re every federation’s shows equally, as I did last Anthony Roberts, Mario van Biljon,
actually in the arena fighting for the sport. The year. My involvement with the WBFF initially Chris Fitzpatrick, Marius Dohne, John
thing is, it’s always the ones who do nothing sparked rumours that I would show favour to Leslie, Hennie Kotze, Johan Boshoff,
for the sport, and those with the weakest this new, exciting federation. But if you look Gareth Israel, Tammy Jackson, Marlene
characters, who tend to shout the loudest. through all the magazines, in every edition Koekemoer, Shelby Starnes, HJ Lombard,
of 2013, you’ll see that we remain true to our Shameen Adams, Andrew Hudson, Louis
But there’s a way we can all drive the readers by promoting the sport holistically Bessinger, Nelson Mthembu, Vusi Njisane
sport forward, it will just take some work across all platforms. I’m not a dictator, I’m a THE PUBLISHER
on ourselves as individuals. As I stated in promotor, and there’s a big difference.
my current publishers letter in Fitness His Accordingly, I’ve also decided to become a @MuscleEvoMag
Edition, everything we are as individuals is main sponsor to the 2014 IFBB South African Muscle Evolution
a manifestation of what goes on inside our Championships, which I can promise you is Postnet suite 99, Private Bag X8
minds. “Change your mind, change your body” going to be an event like you’ve never seen from North Riding, 2162
is still one of the most powerful fitness quotes the IFBB before. Head Office: +27 11 791 3646
of all time. If you dissect the quote you’ll be This sport, and everything associated Fax 086 660 4761
left with the message that anything we set out with it, is my absolute passion. As such, I will E-mail [email protected]
to achieve in life is initiated in our minds. Our constantly strive to raise the bar to a new level Unit 21, Block F, Lifestyle Riverfront
thoughts are intricately woven into our mindset, each and every year. I also have my critics, and Office Park, Bosbok Road, Randpark
and govern how we act. They therefore reflect I’m completely fine with that. However, the Ridge, Gauteng
how others perceive us. It’s therefore essential only time I’ll take critics seriously and actually DISTRIBUTION
that as individuals we promote the sport of listen to them is when I find them next to me On The Dot, No 2 Herb Street,
bodybuilding in a good and positive light. in the arena, fighting the ongoing battle to New Doornfontein, Johannesburg, 2139
Everything we do, see, and experience on a daily uplift the sport because if you’re standing in Monice Kruger
basis has negative and positive connotations the grandstands and shouting from a distance I SUBSCRIPTIONS
attached to them. This influences how we simply can’t hear you. Tel +27 11 473 8700; Fax 086 557 5933
perceive the world around us and the people So get in, get involved, and give without [email protected]
in it, and has a profound impact on our own expecting a return. That way you’ll know that
mindset. This, in turn, influences our actions. when the lights go on and the crowd roars, No liability is assumed by The Maverick Publishing
Never forget that. you’ve succeeded in your quest to help uplift Corporation, Muscle Evolution Magazine nor any
the sport. of the authors of the information provided in this
When I see a problem in our sport I don’t sit It’s going to be a great year! publication. The Maverick Publishing Corporation
10 Muscle Evolution Enjoy issue 63. cannot be held liable for any advice provided in this
publication. The information published in this magazine
Andrew should not be considered as medical advice, please
consult a registered doctor. The Maverick Publishing
Editor-In-Chief Corporation shall not be liable for any unsolicited
material, nor photographs or manuscripts submitted
MY FAVOURITE THIS ISSUE: to our publication office. The
Maverick Publishing Corporation
PAGE INSIDE THE reserve the right to reject any
advertising without notification,
52 CLASSIC PHYSIQUE and will not publish any editorial
material nor advertising that we
feel does not comply with our
readership audience.



M.E NEWS

MUSCLE NEWS

CORRECTION: SA ATHLETES SHINE AT NATURAL OLYMPIA

In the November-December The INBA, the largest
issue of Muscle Evolution we natural bodybuilding
incorrectly listed Optimal organisation in the world,
Orange as Ultimate Orange held the Natural Olympia
in the news section. We on the weekend of the
would like to apologise for the 8th, 9th, and 10th of
mistake and any confusion November 2013 in San
it may have caused. Optimal Diego, USA. Nearly 1,000
Orange is powerful pre- of the best natural athletes in the world
workout supplement that competed in their respective divisions.
contains a proprietary blend of Three athletes represented South Africa
Adrenergy™ - a unique focus/energy matrix after qualifying for the event, in the form
- and peptide-bonded leucine, creatine of Gill Holm, Talya Kimberley, and Howard
nitrate, carnosine dipeptide, instantised Cladingbowl. Gill Holm from Durban
BCAAs and Cluster Dextrin®. Available from entered the Bikini Divas and the Sport
www.yourfitness.com. Model divisions. She brought home a gold
medal in the Bikini Divas division, and a
NEW XTREME silver medal in the Sports Model category.
NUTRITION STORE Howard Cladingbowl from Cape Town
OPENS IN CAPE TOWN placed a credible fourth in the Professional
Masters men’s division. Talya Kimberley
Xtreme Nutrition has launched another from Durban placed seventh in the Bikini
exciting store, having secured prime Diva’s Novice division. The show received
space in Green Point, Cape Town. international magazine and television
Located at 51 Main Road, next to the Cape coverage, with supporters able to catch all
Royale Hotel, Xtreme Nutrition Green the action on a live webcast, which reached
Point promises the widest range of top 84 countries and 11,000 viewers. INBA South
international and popular local supplement Africa President Eugene Kayat said that the
brands in the mother city, and promises federation will be announcing next year’s
to beat any price. The store adds to the dates soon. Interested parties should refer
brand’s rapidly growing national footprint, to the news section of Muscle Evolution for
and boosts its presence in the Western further updates. For more info email
Cape, with other stores located in Canal [email protected] or call
Walk and Willowbridge. Already well +27 (0) 83 330 8767.
established as one of South Africa’s most
popular independent supplement retailers,
Xtreme Nutrition also boasts locations in
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and Umhlanga Ridge in Durban, as well
as Stellenbosch, Pietermaritzburg, and
Klerksdorp. For more info email
[email protected] or shop
online at www.xtremenutrition.co.za.

12 Muscle Evolution

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M.E READERS QUESTIONS

ask M.E

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

Mail your questions to
[email protected] and stand a
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QUNDERAGE MASS BUILDING SUGGESTED MASS GAINER WORKOUT:
I am 14 years old and skinny, with a fast
metabolism. I am not allowed to take supplements, SETS EXERCISE REPS
but I want to bulk up. What is the fastest way to
do so? What exercises must I do, and what food Chest 4 Incline bench press 10 - 12
must I eat? I don’t like nuts or milk. 4 Incline flyes 10 - 12
DAY 6 DAY 5 DAY 4 DAY 3 DAY 2 DAY 1
Nbotse Back 4 Bent over dumbbell rows 6
4 T-bar rows 6
A To be honest, at your age your body is still going
through a number of hormonal and physical 2 Lat pull downs to the front 6-8
changes. You first need to reach puberty before
your body starts to produce the anabolic male hormones Biceps 3 Preacher curls 10
that drive muscle growth, specifically testosterone. I would
therefore recommend that you wait a few years (at least 3 Concentration curls 10 - 12
two to three) before you engage in any gym programme
aimed at adding significant mass to your frame. In the Abdominals 4 Crunches To failure
interim I would suggest that you adopt healthy eating
habits and use body-weight training to improve your Shoulders 4 Military press with a barbell 6-8
strength and muscle tone. You can then progress to
weight-based resistance training to improve bone density 3 Seated dumbbell presses 6-8
and muscle strength as a precursor to your bodybuilding
programme. Once you reach the appropriate age then you 3 Side laterals 6-8
can follow the sure-fire training and nutritional tips I have
listed below, as well as the suggested exercise and diet plan Triceps 4 Close grip bench press 10
to help you in your quest to bulk up.
4 Pushdowns 10
TRAINING TIPS:
Traps 4 Dumbbell shrugs 8
• I n order to make quality Quads 5 Squats 6-8
muscle gains you need to
get quality rest – aim for 8 5 Leg press 6-8
hours sleep every night. Hamstrings 4 Stiff legged deadlifts 8
• If you have a weak body part,
incorporate a prioritisation Calves 5 Standing calf raises 10
workout by training that Abdominals 4 Hanging leg raises To failure
body part twice a week.
• A lternate between heavy Chest 4 Incline barbell presses 6-8
(6-10 rep) and high rep
(12-20 rep) workouts. Back 4 Cable cross overs 6-8
• Allow sufficient recovery 3 Cable rows 10
(48-72 hours) between body
part workouts (i.e. don’t 3 Bent over barbell rows 10
train a specific body-part 2 Chins 10
more than once every three
days). Biceps 3 Barbell curls 6-8

• M ake sure you are incorporating compound movements in 3 Incline simultaneous dumbbell curls 6 - 8
your routine as they stimulate the most muscle growth.
2 Hammer curls 6-8
• M ake each rep count. Train to failure whenever possible.
• A fter following a specific workout routine for 4-6 weeks, 1 Cable curls To failure

change your programme slightly by changing the order of Shoulders 4 Seated dumbbell press 10
body parts, the number of repetitions or set structure.
• Remember, in order to build muscle you need to take your body 3 Side lateral raises 8 - 10
to a new level of intensity and step out of your comfort zone at
almost every workout. 3 Bent over lateral raises 8 - 10
14 Muscle Evolution
Triceps 4 Close grip bench press 6-8

4 Overhead extensions with EZ bar 8

2 Weighted dips 6-8

Traps 4 Dumbbell shrugs To failure

Quads 2 Leg Extensions 10
4 Hack Squats or Squats 10 - 12

4 Leg Press 10 - 12
Hamstrings 4 Leg curls 10 - 12

Calves 4 Stiff legged deadlifts 8 - 10
4 Standing calf raises 15

Abdominals 3 Seated calf raises 15
3 Stomach crunches To failure

DAY 7 Rest

NUTRITIONAL TIPS:
• Choose high glycaemic index (GI) carbohydrates. If you have trouble
eating enough, focus on white rice, white potatoes and pasta as your
carb sources. Eating like this will ensure that you never feel completely
full for too long and are frequently hungry.
• Eat foods that digest rapidly and cause very little gas or bloating. This

may require limiting your intake of fibrous vegetables and other highly
fibrous foods for a short period of time while in a mass building phase.
• Load up on healthy fats. The easiest way to consume more calories is
to add a tablespoon or two of oil to each meal you eat. Flax, pumpkin
seed, hemp, macadamia and olive oil are all good sources of healthy
unsaturated fat. This approach will help you significantly increase your
caloric intake. Each tablespoon provides on average 120-140 calories so
if you take two tbsp with each of your five daily meals you quickly add
an extra 1200-1400 calories to your diet. Start slowly with a teaspoon per
meal and work your way up from there.
• Use digestive enzymes to help break down and assimilate your food.
Digestive enzymes produced in our digestive tracts break down proteins,
carbs and fats in the foods
we eat so that they can
be absorbed and utilised • A lternate solid food meals “I’m feeling like today’s the day I finally break
by our bodies. When we with liquid meals. It may be through that sticking point!”
eat the large amounts difficult and impractical to
of food required to fuel sit down and eat whole food
and feed muscle growth, six times per day. So have a
supplementing with solid food meal and then a
digestive enzymes may few hours later have a shake
help enhance digestion. such as a smoothie blended
As such nutrients are more with yoghurt, fruit, peanut
efficiently assimilated by butter, almond butter, protein
the body, and the digestion powder, egg whites. Repeat this
process speeds up so that process throughout the day until
you’ll be hungrier again you have had at least three solid
sooner. meals and 2-3 shakes.

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The F-Type V6 S is available from R975,000.

16 Muscle Evolution



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

TahroewmyoorueatSecpphkaunroaenopdwtampleteelhnliserosihsfmniounavgkelnga,snacramateirnesoradyteuasyortncsuehohidvrfeabeydrnneeoraegteuitawilsenryaureign,nnlntadwgusnert.iywdertPoihdtrtutiieihhnoe’-leennwloronteuoasro’nrrsitetkdshaisocpanmeuaottbruastosr.ceulte gclowswahrufwohahtpwenshapngttetl’hhesehb.admcaeBth,rseenadatnnentptthedrgahadaettyitihdntosaoei,inqnsarbuewginetedaeamscrrnwoeeoadnhfysosgty,aftitollapslhlohnataediotrmfhlausyemueolwdrmloceibndaiuanmaonnnfswtoeubicritbofmcrfrdeeiuoptdyniamoo.ndhrnSayaatoanamsdmnnnaiec’fdegtnfeee.traSelont?

LI EVEL 1 - THE FIVE PAILLARS OF BODYBUILDING1Asb.uaiCofatBmTrifIdyrsiepuhWBnRDeiuoyfltultetCyeolrsuhbobhASbhwtrselocAusrmhcc’ereeomouyolmralpoNudc(AhoeeyeayteirnoBietna’ehlana.mns.snChlpdarsdHctna,roLspslCBseettktraHrdptioeebduuoMewteeCeonlnoAretioeeranudcummvtrcEoaAutgotBytiacskeAaiteeeomnmwbshftDAfto..repsi,niidrirupeiecluieTetB)ncuhssiaoyinpdoirturaonuCiooitnrnarerioclwseisfrsforoodnecsttHttuodrbapofcisaahtaaenahwndsnaylrhtoauaohgnmyAibpsaaeegeoenhacnhuadtuerwosttyrlinoiurtiIsa:mdsenayboridnn–apupsetNicwsrvbt.naIoymsotacrrmiutreptew’ycIgtaooatmgtiedanhtisAmehlhiahnilhanhbugcncayncaesldBcoiyueta(Myindre,luhbontoicfnKeeCaaisurydhetalochooawtxelIsnamAraeIoswntaseyCetrinlaotsNtcaiegiAu,miirw)nmifsnihrnorsibnanahrdsmOag’heiotohfrcotlgeilonsaanioaemtne.ltnoiwnditgwhnnecde.ncettapliohthniinnnrvaneesatdesusotnbsorhura,slatedembowphmsiosogbeihaonidrreoenrtgsfshdrbeoatteaytdreisahoenitdttcteeandhoihrimm.d,anaItantstt.hsbb,oeWrteaesetehtoonhqfrdheoerdeubsneprlyieeeitrtbtsoveiprtbooaaorrbrnrdvaonneoeeiyttplrnkeyladmavseiitntniiinetgrahugo,.eesdiofncistnonrhlttsewoeetsdn iyspnsyqwooucyhptrotpiupwhpsupoeosahorurtirioltrktupoircunacolriecietkreoltkrlotythseiedettaneenbobittmiesxitmnion.ouniyannnidtEn.eddsomabeatseSsaangayhkoeedroaotbritieeafdxiulptvdlaumunyflaist,asreytlicrigsancaimccerltclottcdeneihngoehtsaenonesi.edsndeuntvammauI.myotsnfeaplelSoteussnopyywraoaopn.ramiroprsetihsmPhedrinidyurtssoioooevloinpeieoemtatswwnranvgeorseetnthraoiedsiahcslydtdntaalytnnoehhiareeevbpned’pcronreefteisusgyreefnaonsoaigbsoreaucywoytiyartiouvirsomvobofeomedtdoere,usnutienfyenhrttwrgesill
2nfypaiadt.tnbeoIecsohthcpfayPwtouohhasiaeoyyralsptdruieRioit.okuteitgmnybrrmniIttaeuOvrvtcorehgot’woeraeeonseoiTteedndrsfewwunifganeoElytbioltctpbohihicnsrIptiinnarfroygiiuioorNesmtornecgopdgslnioqeateeomgrpbPetemeniuowndnseefrleiudsiOtoesnaniruhonubyenceolaWtesnroirethebonudyichbdyufcnan,olilDraoboteelgoaeuaivem.ElruoenryaeeAiRgfd.cen,,ssetheSouphas.dofnuuTafuslgihcrmtcytthariisotbet,ohewnitfseotothf

18 Muscle Evolution

Always keep B4. FISH OILS
one thing in odybuilders
are usually so
mind – the focused on trying
sooner you can to get their protein
and carbohydrates
pull protein in throughout the
into the day that they forget
another miraculous and
bloodstream, incredibly important
the sooner you ingredient. Fish oils are
imperative in the battle
can suspend against muscle loss
the catabolic and breakdown. Stress
effects brought created through the
on by weight breaking down of muscle
tissue while training
training.” can be slowed down
and prevented through
same protein sources that the intake of fish oils.
are consumed regularly. When we train intensely
When consuming protein a catabolic hormone
powders, use a product that called E2 promotes the
contains both ion-exchange breakdown of protein in
whey and whey-protein our bodies. E2 is derived
hydrolysates. The former is from our combined
easy to absorb as it doesn’t consumption of saturated
contain lactose. The latter is fat and simple sugars.
Fish oils inhibit the
pre-digested, so it is highly destructive properties
bioavailable and rapidly of E2 by producing E1,
enters the bloodstream, in a prostaglandin, which
the form of amino acids. supports the creation
Always keep one thing in of growth hormone. It
mind – the sooner you also helps to fight off
can pull protein into the inflammation, and assists
bloodstream, the sooner with the body’s ability
you can suspend the to process insulin more
efficiently. Four to six
catabolic effects brought capsules (4-6g) per day is
on by weight training. the the right amount to
be consumed.
I3. CREATINE
f you’re looking for K5. GLUTAMINE
an explosive fuel nown as a
source that’ll take your conditionally essential
training to an entirely amino acid, this incredible
different level, in terms amino acid is needed
of strength, power when the body is placed
under physical stress,
and recovery between like the kind imposed
sets, then look no on the body through
further than creatine. intense weight training.
It is easily one of the Glutamine helps fuel our
most tested products immune system. Glutamine
available today, yet it is something that hard
remains a somewhat training is constantly
controversial trying to eradicate from
our muscles. If we allow
supplement. However, this to happen then
creatine has stood muscle growth becomes
the test of time, and impossible. Taking 7-15g
comes out tops on every day after training will
just about every offset this catabolic effect.
lab report. Creatine
enhances mass by
enhancing strength

and replenishing
ATP (Adenosine
triphosphate) stores
in your muscles. It
is your immediate
source of fuel for
hardcore training.
For best results men

should take at least
7-10g daily. Women
can take in 5g each
day.

THE NEXT LEVEL – THE FIVE
PILLAR STABILISERS

A6. ARGININE
rginine is also only
required when the
body is under intense
physical stress. When
you’re a bodybuilder this
is a pretty common daily
occurrence. A daily intake
of 10-20g before bed is

therefore required, and
can also increase growth
hormone levels.

A7. VITAMIN E E9. MAGNESIUM
nother important arlier we mentioned
antioxidant, that ATP is stored
vitamin E enhances the in your muscle and is
muscle’s ability to use used for fuel to create
insulin and protects explosive movements.
the cell membrane from Well, magnesium is the
oxidative damage – the micronutrient that is
area where the receptor required to make ATP,
the chemical fuel source
for insulin is located. The derived from carbs (simple
suggested daily dose is sugars) and dietary fats.
around 200-400iu daily. But it doesn’t end there for
magnesium. Magnesium
Y8. VITAMIN C is also involved in muscle
ou might wonder contraction, and also
what this is doing in a improves our tolerance
bodybuilding top ten list. to glucose. Studies have
Well, if you are then you’re shown, again and again,
completely underestimating that magnesium is linked
its power. This water-soluble to supporting and further
vitamin is a powerful increasing strength in
antioxidant with a sponge- athletes who weight train.
like absorbing effect that The suggested daily dose is
absorbs inflammatory 400-600mg.
free radicals in the blood.
2000mg of vitamin C each Z10. ZINC
day, with 1000mg taken inc assists in the
immediately after training synthesis of protein. A
will help stave off cortisol deficiency in zinc therefore
and catabolic hormones. means that your body isn’t
able to absorb as much
“You might protein as is needed to
wonder what enhance muscle growth. In
Vitamin C is other words, you can take
in as much protein as you
doing in a like thinking you’re building
bodybuilding muscle, but your absorption
rate will be somewhat
top ten list. lessened without sufficient
Well, if you are zinc. 20mg daily is sufficient
to ensure optimal protein
then you’re synthesis.
completely
underestimating
its power.”



M.E COVER PROFILE By Andrew Carruthers, Editor-In-Chief
Photography by Slade - Pure Studio

JTUHASCTKEIRNORWENOAERLSLISTDIENCPGHCAHLOMISSPDEIRORENTAOSMHIOP FTIATLE 3-4 bigger meals a
day, spaced about
4-5 hours apart, instead
of the regular 7-8 small
meals every two hours.
“I did my weight training,
which focused on lower
volume, intense weight
training and HIT cardio, in a
semi-fasted state, but not
completely empty. I also
used an anti-catabolic
supplement stack of SSN
C oming off two huge years in his Ignite, BCAAs, Cyto-
career, Justin Thacker is yet another Guard and L-glutamine
South African bodybuilder who before, during and after
continues to make his mark on the my workouts. My first
international stage. 2012 was a solid food meal was
breakthrough year for him after placing third generally at 12h00 and
at the Classic World Championships, after a I had most of my daily
number of years spent trying to find the right intake of carbs during
pre-contest prep combination to dial in his that meal. The rest of my
carbs were split equally
conditioning and make the between the other 2-3
finals. And it seems he has meals. Proteins and fats
locked onto a winning was split equally between
formula as he moved up all meals. I also ate carbs
another place at the before bed as I found it
2013 Classic World helped me sleep better and
Championships, ensured I was fuelled for the
placing second. next day’s workout.” He also

Generally known for his followed a sodium and water
great conditioning on the local loading protocol during the
stage, it wasn’t until he started final week that consisted of up to
doing a few unconventional things that Justin 5g of sodium, and 10-12 liters of
finally started to realise his goal of making the water a day.
finals at World Championship level.
Justin was also methodical
“In the past my pre-contest prep wasn’t as about calculating his
predictable as I would’ve liked, which often made weekly calorie intake and
dialling in my conditioning difficult. Despite
following advice that made sense on paper and was used carb cycling to boost energy levels once a week.
backed by science, it fell short in terms of real-world “I only used re-feeds when I needed them, so it was a
application. But I’ve always been open to learning tool I used if I was feeling very depleted. I won’t lie, this
and trying new methods to improve and make
your pre-contest prep more efficient, which is approach was hard. It took discipline and was really
why I decided to overhaul my approach in 2012,” involved as I managed every aspect of my prep. And
explains Thacker. that was the key learning I took from my prep phase
in 2012 – having someone who can take that burden

off your shoulders makes it a lot easier.”

Justin took all of these experiences, and the
meticulous notes he made about every aspect
of his experience, and plotted out a new plan.
“Through this process I learnt that it’s actually Athlete stats:••W2ninPdWnr&ooi•nruW3gldPdrTCidtnOrerrChoooCnsapfhemfBwtfoiiTleann-aIocmprsFmsgascoareBset:epnimpOiaBtnLLIoe:aiiFsvaopiitnlPttoBvnieiniegLio:tnBengreshuthGansgthiSwceslte:trliwAwiiiasrDpeaCntvmpiweeisCunlecVgahiiaehr(ocgigsahi2rbre:cahsghicyt0a1t:imt:hDiect1znn91:9tabip3eB99ie72rAtusso09s&v0lkicregd5ekgigt2nnymiginv0beae1eru22ni0l)td0:5in. g
best to keep things simple and predictable,
especially in the final week.”

After a few failed attempts at making the
finals at the World Championships, mainly due to
water retention, which saw him miss his weight
class in 2007, and conditioning that placed him
in eighth in 2008, Justin decided to take 2011
off to make improvements, with the goal of
making the finals of the Classic division at World
Championships in 2012.

Justin’s approach in 2012 consisted of an
intermittent fasting style of dieting where he ate
22 Muscle Evolution



M.E COVER PROFILE haghwdDIulBHyiwiwhgymdmOOisahactoa,yDfshWhsnianshrceYenis,wbobhsntABadPewoociwtitUNepoIedorhhwinrutulyIeDeeewLsIredirvrnaneaDaeWemigadttoksitIrtgehapuHfiNetIgehdreoosnwiYGwuttndtcbwszaeodo.DeubmAsdasmd.ggutINoTbctDerpibovhghnytDeeiaYititihCtstnt.nrFiO.,i’ataMtstmWIoaopeiUTwnnyrreettNi-dhahdnrGgTaaneEegaowylEidnsdnSwmsaaoTipIISsnannFhesoIl?d.gdBsNtvarTao,BitehdshTsrngbohjtoaOauetuywatdIdg’sad’sRvgttyntiweehaemcodde.hhhhtwIaaebaortartnvoymhdietnneIhe,ne

The 2013 approacho, in 2013 Justin hired a coach who overhauled his ANY FINAL
WORDS?
Scontest plan quite substantially. “An experienced coach
I would just like
helps to take the guesswork out of it, and alleviates some of to thank my
the last-minute stress. It certainly took the pressure off me as I
would constantly over-think everything,” explains Thacker. “The fiancée, family
important thing is to find someone who you trust implicitly, and and friends for
are willing to follow instructions from.” their support
throughout my
And Justin found that person in Matt Porter, an accomplished career, and for
NPC competitor, title holder, prep coach, and body building all the sacrifices
nutrition guru. “Matt really helped me with diet and cardio they have made
in the lead up to the World Championships in 2013. We
started my prep in February, which was six months out to make my
from Nationals. Once I got there it was just a matter of dream a reality.
maintaining my conditioning, which was the hardest
part as it was another 10 weeks to try and keep that I also need
conditioning.” to thank my
sponsor SSN for
The first thing Porter did was to put Justin back on smaller, everything they
more regular meals. “This meant I had less hassle, and it helped have done for
me to retain more muscle while I dieted down from 92kg to
70kg. Having tried both methods now I feel that this approach me. M.E
is superior, and easier. Matt also put me on a carb cycling plan
in the lead up to the show, with three days on
low carb, followed by a re-feed day, where
I would eat 400g from oats and rice. I was
also eating around 4g of protein per
kilogram of bodyweight per day, which
was a lot.”

Porter also changed Justin’s training
plan, with more of a focus on volume
training. “I was doing 20-30 sets per
session, with higher rep ranges of 10-15
for my upper body, and 15-20 reps on legs. I
was also doing things like GVT and giant sets, as
opposed to my low volume, high-intensity approach
in 2012. I also had to train seven days a week from
eight weeks out. I followed a split routine, training back
or legs twice a week. I would also alternate abs and calves
every day.

“We also used cardio to bring in my conditioning, in addition
to carb intake manipulation. I did more cardio than ever before,
with three HIT sessions a week, and the rest was steady state
cardio on the stepper or some incline walking on the treadmill.
I would do one session after my workout and one at lunch
initially, but that increased to three 20 minute sessions a day
in the last two weeks before the show. This was tough as they
were all 20 minute HIT sessions, where I would work hard for
50 seconds, with 10 seconds of active recovery.”

Justin’s approach to supplementation didn’t change much. “I
only tended to drop whey protein shakes, as I tried to get whole
proteins from food. But BCAAs and glutamine were an integral
part of my supplement plan.”

And Porter also changed Justin’s sodium loading plan as
he is known globally for his ability to get athletes looking full,
vascular ad ripped with his use of sodium. “Matt had me reduce
my sodium intake from 24 hours out, but we didn’t remove it
completely. Used light salt to salt my food so I didn’t cramp,
and kept drinking 8-10 litres a day for 10 days before the show,
then reduced that 24 hours out. On the day of the show I sipped
water with every meal. I combined this with a high daily carb
intake of 400g from two days out. With this approach I didn’t
experience any bloating at all.”

And this approach certainly worked as Justin moved up a
spot on the podium. “I was a bit disappointed that I didn’t win,
but I don’t dwell on that. I always compete to win, and that
remains my ultimate goal. However, the last two years have
been really hard. I have sacrificed a lot, and so has my family,
friends and fiancée. I am also exhausted, so I haven’t solidified
my plans yet. At this point I feel that if I can skip Nationals
and go straight to Worlds I might give it another go in 2014,
otherwise I will probably take a break. However, once I have
fully recovered I will revaluate my plans, so watch this space.”
24 Muscle Evolution



M.E TRAINING By Devlin Brown; Photography by Cindy Ellis
Workout preformed by Louis Bessinger and Freddie Klopper

MUSCLE EVOLUTION WANTED TO SEE
WHAT WOULD HAPPEN IF WE GOT TWO
OF SA’S MOST EXCITING BODYBUILDERS

UNDER THE SAME ROOF AND SAID:
“RIGHT GUYS, LET’S TRAIN BACK.”

BackBeastly5 moves for a
A nd so, without any hesitation, we got
Freddie Klopper and Louis Bessinger
together and waited in anticipation.
And boy, we were not disappointed! In
hardly no time after shaking hands,
the clang of weight plates smacking
together made us sit up and take
notice. What followed was a back
workout of beastly proportions.
Five moves that were attacked with
the veracity of men possessed, the
following workout shows exactly
why Freddi and Louis are in the
shape that they are.

Back up, take notes and enter the beast mode!

26 Muscle Evolution

Barbell bent-over row: Beast
factor:
The barbell row is a staple in any muscle-building and
strength programme. This is an old-time complex barbell 9I 10
classic move. The reason this exercise is still around is
because it has stood the test of time. Sometimes there is no RNTTTSEOOOEHTHDSERNTLRRXPEWOESILEEOAETAKBUJIOIACRHOLUTUEDALTSCTLHINSNLDCTSE.EOITIH.SKDDDFWBEETOE,
need to get fancy. A good, strong barbell row, performed
properly, packs just about as much punch as anything in the www.muscleevolution.co.za 27
gym. This exercise is used by bodybuilders as a serious mass
builder for the back.
HOW TO PERFORM THE BENT-OVER ROW:
You can perform this exercise with a pronated (palms facing
down) or a supinated grip (palms facing up) and your arms at
various widths. If you experiment with lighter weight you will
feel the focus of the exercise move with the different grips,
presuming you are doing your form correctly. A shoulder-width
underhand grip will increase lat involvement. A wide overhand
grip involves overall back musculature. Holding the the barbell
at arm’s length, bend your knees slightly and bend your torso
forward, maintaining a tight, straight back, until it is almost
parallel to the floor. The barbell will be hanging in front of
you, beneath your shoulders. While you keep your upper body

still, lift the barbell up towards your body. Keep your
shoulders down and lead with your elbows to make

sure you use your back. At the top
of the move squeeze your muscles

briefly and then lower the bar
back to the starting position.
That’s one rep.

MUSCLES WORKED:
Back musculature, lats,
delts, biceps

M.E TRAINING

f7aBIeca1t0sotr:

Dumbbell one.arm row:

This exercise is deceiving in how much bang for you buck you get.
It may not be a barbell move but it certainly does its job in blasting
the back and getting the blood pumping. Present in almost every
bodybuilder in the world’s back routine, this staple is a must-use
exercise for developing a thick back.
HOW TO PERFORM THE DUMBBELL ONE-ARM ROW:
Kneel over the side of a flat bench by placing your knee and supporting arm
on the bench. The level of your hand relative to your body can be adjusted
to modify the angle of your torso. Position the other leg slightly back, and

to the side, with your foot firmly planted on the ground. Grasp the
dumbbell tightly and, contracting your back and lats, pull the dumbbell

up to make contact with the ribs. Lead the move with
your elbow. Squeeze at the top of the move, then

lower the dumbbell back to a dead hang. Keep
your shoulder level and do not tilt your torso to

try throw the weight up.
MUSCLES WORKED:
Middle back, lats, biceps, shoulders.

28 Muscle Evolution REALLY FOCUS ON ENGAGING THE
BACK MUSCLES FOR THIS MOVE. EITHER WAY,
THE BICEPS ARE STILL GOING TO GET A BIT OF A
PUMP. AVOID TILTING YOUR TORSO TO CHEAT.



M.E TRAINING HOW TO PERFORM A
DEADLIFT:
Deadlifthere is no overall mass builder more potent than a deadlift. In the Stand right in front of a loaded
barbell, your shins lightly
Toff-season when you want to “beast up”, the deadlift is an exercise touching the bar so that you
get over it with your body.
just waiting to work almost every muscle in your body, with a massive Bend your knees and flex at
emphasis on your back. Despite the actual muscle tension, the load the hips to lower yourself while
the movement puts on your body is a massive precursor for the keeping your back straight and
hormonal response we all live for: a surge in testosterone. tight. Grasp the bar using a
shoulder-width grip. Squeeze
Despite this, it is a psychological lift. The stronger you get and the the bar with either a double
more you lift, the confidence goes through the roof. But remember, overhand grip or a mixed grip.
this is a compound move that uses various joints – perform the Start the lift by driving with
deadlift with good form. There is no substitute for form – you do not your legs and simultaneously
want any forced reps or “body English” or any other technique that bringing your torso upright
can be used on smaller isolation moves. Too many stories make the by extending your hips.
rounds about a poor deadlift ending someone’s training. A deadlift Remember – this happens
does not destroy your back – a poorly performed deadlift with too simultaneously. Do not round
much weight is the culprit. your back at any point – keep
it tight and straight for the
fBae10actIso1t0r: duration of the move. Go back
to the starting position by
“breaking” at the hips, and
keeping the back straight.
When the weights on the bar
touch the floor you are back at
the starting position and ready
to perform another repetition.
MUSCLES WORKED:
Lower back, middle back, traps,
lats, calves, forearms, glutes,
hamstrings, quadriceps

30 Muscle Evolution



M.E TRAINING Seated cable row

ONCE YOUR This exercise is a great move to really target the
BACK IS SET middle back and take the back pump to another
AND YOU ARE level. Like all back exercises where there is a load,
READY TO focus on keeping the back straight, do not round it,
GO, AVOID and avoid swinging your torso back and forward to
EXCESSIVE avoid hurting your lower back.
SWINGING OF HOW TO PERFORM A SEATED CABLE ROW:
YOUR TORSO. Sit slightly forward on a low pulley machine and grip
the cable attachment. The standard here is a neutral

grip (palms facing each other), but you can use
various bars and grips to alter the exercise’s

focus. While holding onto the attachment,
slide your hips back, keeping a slight

bend in your knees. Pull the cable
attachment towards your waste,
focussing on engaging your back
muscles. At the top of the move,
squeeze, and then return your arms to
an extended position under control.
MUSCLES WORKED:
Middle back, lats, biceps, shoulder

fBae7acIts1ot0r:

32 Muscle Evolution



M.E TRAINING Lat pulldownhe lat pulldown is a wonderful move that really gets those

TLHAPMMSTEYTOOAAPSOHAOCATFSSRNSVEKULOPEETDBTEEATRAROIAHEMMESFTEDADPLASESHAEEALSSTLEIND.ICETTSILTK.SE Tlats firing. A predominantly lat exercise, the pulldown can

be modified with various grips to target different areas of the
back. The version performed in this workout is the wide-grip
overhand lat pulldown.
HOW TO PERFORM A LAT PULLDOWN:
Sit down on a pulldown machine, adjusting the knee pad to suit
your height. This is important to prevent your legs and body
from raising off the seat as you pull heavier weights. Grab the bar
overhead, with a grip wider than shoulder width, with your palms
facing forward. While you are holding the bar overhead with both
arms extended, lean back no more than 30 degrees, keeping your
natural lower-back curvature, with your chest pointing up and out.
Engage your lats and pull the bar down towards
your upper chest. Draw the shoulders and
upper arms down and back. At this point
squeeze your shoulder blades together,
before returning the bar to the start
position in a controlled manner.
MUSCLES WORKED:
Lats, middle back, biceps, shoulders M.E

Beast
factor:

8I 10

34 Muscle Evolution

PRODUCT REVIEW

WRITTEN BY:
SHAMEEN ADAMS

HYPERDRIVE N.O
I have a relationship with USN that goes back over a decade, and they always
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USNs Hyperdrive N.O is an extreme, micro-concentrated and potent dose-related e ects on performance and
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myself, who require a zero carbohydrate, highly function proven muscle-building and performance-enhancing
performance supplement. This is especially bene cial nutrients to increase nitric oxide production, and improve
during the long phases of dieting and low-carbohydrate the retention of mass, stimulating anabolism and growth
intake that I’m subjected to in order to get on stage at an post-workout. One of the most outstanding features of
international level and win. My energy levels are low and this brand is their fast-paced rate of new innovation, and
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This has bene tted me no end in improving my pre- any ultra-low levels of lactose that are present, helping me to
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19 TESTO MASS

This year had been one of the most demanding for me as I had the challenge
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Whenever I get the opportunity to chat to the R&D team in. Even without the use of additional carbohydrates intra-
at USN I’m always on the lookout for something new and workout, I felt fuller so I knew that the agmatine sulphate
innovative to give me the edge and keep me on top. I was was doing its job: improving energy partitioning, keeping
told that there was a testosterone enhancer and ergogenic my pumped with total blood-muscle saturation. This had a
aid in the works, and the product had not yet been named, direct impact on my intra-set and post-workout recovery, so
but development was ongoing in the USA. Little did I know I know that my free-testosterone levels were playing a role.
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complete sample of USN 19-Testo Mass, with a note from the with no delayed onset of muscle soreness in the days after
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FEATURE By Devlin Brown, Deputy Editor
Images by Slade - Pure Studio; Athlete: Vusi Njisane
1retoasg0oivnesitM.E
your all
SINCE THE VERY BEGINNING OF
TIME, PHYSICAL FITNESS AND
PROWESS HAVE PLAYED A
PIVOTAL ROLE IN HUMAN
CIVILISATION. IN THE LAST
EDITION OF MUSCLE
EVOLUTION WE LOOKED
AT THE EVOLUTION
OF MUSCLE, FROM
PREHISTORIC TIMES ALL
THE WAY THROUGH
TO PHIL HEATH. WE
LOOKED AT HOW
EXERCISE EVOLVED
FROM SURVIVAL, TO
MILITARY MIGHT, TO
SPORT, TO AESTHETICS.
THERE IS A COMMON
THREAD WHEN IT COMES
TO TRAINING THAT RUNS
THROUGH ALL THESE
VARIOUS PERIODS IN
HISTORY, AND THAT
IS THE POINT OF
THIS ARTICLE.

36 Muscle Evolution

Competitive

rimitive man had to hunt animals, walk dozens of sport but his mind is doubtful. sports and
Imagine an athlete entering
Pmiles a day, and fight of predators. His “training” a medal contest being half combat sports
was not a set off regimented moves. He was not prepared. For his sake, let’s only exist
an internet fundi who ate paleo because it was hope it is crochet and not
cool and did burpees because it impressed the rugby or MMA. because of
women. No, his physical development was function: Bodybuilders walk onto
he had to eat enough, sleep enough and lift the stage as the epitome of human the body. The
carcass of whatever animal he caught bare-handed muscular development. Abs
and carry it on his back for miles, across any terrain, before that pop, flaring lats, thick fibetter the
skinning it and preparing it for his family. He simply had to. chests and bulging thighs.
None of these bodybuilders body and the
Life didn’t get easier with agriculture: working the fields all better equippeddeveloped that physique in
day was a physical task that required sufficient nutrients, good
sleep and a strong body. Being lazy, or taking days off willy nilly, any other way except 100%
would mean a failed crop and have dire consequences for the dedication and belief. Ever
community. seen a bodybuilder win a it is to deal with
contest dressed in a pair of
Physical strength and fitness was a vital part of military tracksuit pants and then say the sport at
concerns. In order to be successful, a warrior needed his he skips legs day because it
body to be its strongest and fittest. He needed a mind of cast sucks? hand, the better
iron. Any half-hearted attempt in war only ended one way. Every endeavour that has
If he was not primed for war he would be like a headless the athlete willbeen mentioned has one
chicken, literally.
thing in common. In order to
Martial arts masters and gymnastics coaches from China, Japan, be the best, or succeed at any
Korea, India, Thailand, and many more, required students to be of the activities throughout perform.
in great shape while mastering their own movement. Would you history, there has had to be
let a Shaolin monk smack a steel rod over your head if you have 100% commitment; hard work; discipline. A willingness to push
been daydreaming in classes for the past 10 years? Focus is a through the pain and mental anguish when the going gets tough.
requirement. In other words, throughout history, and as exercise and physical
requirements have changed, one thing has not: the requirement
Competitive sports and combat sports only exist because of of 100% commitment.
the body. The fitter the body and the better equipped it is to deal
with the sport at hand, the better the athlete will perform. No
Olympic weightlifter will win a medal if his body is primed for his

M.E FEATURE How badly do you want this?

It means walking out of the gym at the
end of your workout knowing you left

Do you want it as badly as you wantnothing behind. There is no regret that you
should have given more. There is 100%

to breathe? Then put that tub of icefocus on the lift, on the rep, on the feeling
in the muscle, on the hand gripping the
iron. It is 100% focus between sets, between cream down and give it your all!
workouts. It is about knowing what to eat,
when to eat it, and then being disciplined about it. It is about
you get cold shivers imagining being an old pensioner, looking
doing whatever it takes, whatever you can, whenever you can, to back and regretting that you never gave it your all when you
turn your dream into reality. could have? The give it your all, now!
How badly do you want this? Do you want it as badly as you
Time doesn’t stand still. Unlike money, you can’t save time, you
want to breathe? Then put that tub of ice cream down and give it can only spend it wisely or poorly.
your all! Do you want to know what it feels like to have developed Make 2014 the year you go out and get it. You know what you
10 ryeouashsouoldngsive it your all:your body to its absolute potential? Then do it, give it your all. Do
want. We will make sure that you get all the best information,
motivation and inspiration you need. The rest is up to you.

Accomplishment: there is no saying goes – people will see you how you
see yourself.
1satisfaction greater than achieving a
dream. Do you think Phil Heath got to
The only way you can become good at
anything is with practise. Lot's of practise. 5where he is by coasting? If you
The only way you can achieve a goal or want to be the best, act like the
dream is by going after it, day after day, best. Giving it your all is acting like
week after week, year after year. When the best.
Phil Heath raises the Olympia trophy This is self-explanatory. Take the advice
and smiles, that is all you see. What you of the best. Mimic what they do. But most
don't see is the thousands of hours of all, mimic their attitude. Winners have a
of pain, anguish, mental fortitude and winning attitude. If your attitude is terrible,
perseverance it took to get there. Imagine practise changing it. Practise makes
achieving your dream. perfect.

Others will feed off of you. You Only once you have given becomes your time. A time when when all
the worries of the world take a back seat to
2will inspire others. Your support 6everything will you know your goals.
network will grow. what you are really
People are funny things. Sometimes they capable of achieving. You may 10Having a sense of humour may
will try knock you down, other times they surprise yourself. well be the tonic the doctor
will try lift you up. But one thing that is The best way to defeat self-doubt ordered to take your training to
universal is the admiration we have for is by achieving what you didn't think was the next level.
those who have direction and a purpose. possible, or, worse, what someone else told Take life seriously, take your family and
Discipline is contagious. Think of that guy you was not possible. If you believe that work seriously, take gym and training
in your gym who looks amazing. Think of you can, you are right. If you believe that seriously. But don't take yourself too
how hard he works, how focused his face you can't, you are right. seriously. Laugh a little, relax. At the end
is, and how inspirational his work ethic is. of the day this is what we love. It should
That could be you. Tale of the tape: a be bringing us joy and not anguish. There
is that old saying: a smile takes far fewer
The mental steel you learn in the 7journey of a thousand muscles than a frown. Don't waste your
miles begins with a muscle tensing on a frown, save it for the
3gym will carry over to other parts single step. Every step cable crossover and incredible hulk scowl
of your life. becomes easier. in the mirror. M.E
The truth is that mental fortitude, self- When your mind is right, and you commit
belief and a never-quit attitude forged to give it everything, to do whatever it
beneath the bar will turn you from putty to takes to reach your goal, the daily grind
cement. Learning your limits, and pushing becomes easier. The big picture makes
yourself through them is a lesson in life. sense, and those dreary Tuesday evenings
When the going gets tough in life, one are easier to push through.
more rep may be all it takes.
Being at the beach automatically
Ancients could lose their heads in
8becomes 10 times cooler.
4battle if they didn't give it their all. All this means is that self confidence
You won't lose your head, but you makes every endeavour in life that much
may lose self-respect. Respect yourself, more enjoyable. Why not enjoy life? You
then others will follow. only have one. How you feel about yourself
How do you think you would feel if you translates to how you treat others.
failed knowing that you gave it a half-
hearted approach? Now imagine getting The gym is a special place for
to the end of 2014 knowing you gave
it everything. You will have a sense of 9bodybuilders, a place where dreams
accomplishment and love yourself. As the are sculpted.
That hour, 90 minutes, whatever it is

38 Muscle Evolution



M.E DRUGS By Josh Hodnik

UNDERSTANDING testosterone propionate contains 100mg of
testosterone, and with this thinking it is also
STEROIDESTERS believed that all testosterones, nandrolones,
There are many misconceptions regarding the use of or any other steroid are equal in potency.
anabolic steroids and other performance enhancing However, the weight of the ester attached
drugs (PEDs). The Internet has become a dumping ground for to the steroid must be taken into account.
useless information that people have come to rely on, which means Testosterone suspension is not attached
many people use anabolic steroids without a doctor’s prescription to an ester, and 100mg will yield 100mg of
or any suitable guidance or guidelines. In addition, there are very few testosterone. On the other hand, 100mg of
medical doctors who are educated enough on anabolic steroids or hormone testosterone propionate will contain only
Sreplacement therapy to give the proper guidance. 74mg of testosterone - the other 26mg is
teroid users that turn to the ester, the less soluble the steroid is in made up of the propionate ester.
the black market for their the bloodstream. This causes the half-life
steroid supply often use to be higher than with an ester with fewer Steroid esters with a longer carbon chain
online bodybuilding message carbon atoms. The steroid itself is activated weigh more than shorter esters such as
boards to try to learn how when these carbon atoms are removed. The acetate or propionate. With the longer esters
to use these drugs. When esterase and hydrolysate enzymes work by taking up more space, there is less room for
someone purchases a prescription drug at a ‘cleaving’ off these carbon atoms from the the steroid itself. Testosterone enanthate, for
pharmacy, a sheet of paper will be included carbon chain. instance, contains 55% testosterone, with
somewhere with the prescription that will Certain steroids have been known to the other 45% made up of the enanthate
explain how the drug is to be used, along cause injection pain and irritation. One ester. A typical 200mg dose of this steroid
with drug interactions and possible side example is testosterone propionate. Often will yield 110mg of testosterone, while
effects. You don’t get that with steroids. times this steroid will cause enough site 200mg of testosterone propionate contains
So, when a steroid user turns to an online irritation to cause localised swelling. Some 148mg of actual testosterone. Steroid esters
message board to get information, he people are more sensitive than others to with a higher half-life than enanthate will
could be taking advice from someone who this reaction, but, in general, the shorter weigh even more, and even less of the
is totally ill-informed, ill-experienced and carbon chain steroid esters cause more steroid will be present.
lacks any credibility. This method is not just injection pain. The less painful ones are
ignorant; it can be down right dangerous. the longer carbon ester chains such as It is recommended to schedule injection
One of the most common mistakes is decanoate, undecanoate and cypionate. times based on the half-life of the drug
improper dosage and injection timing due Many people believe that 100mg of taken. When dealing with long-acting
to the lack of understanding of steroid esters, levels of the steroid will generally
esters and their half-lives. build up over time. When the steroid has
Steroid esters are made up of the steroid CARBON CHAINS reached its half-life, half of the original
molecule with a carbon chain attached dose is gone, and another dose will be
to it. This carbon chain determines the Formate...................................1 carbon ester taken. After a few months of this, the level
Acetate....................................2 carbon ester of the steroid in the body can become
half-life of the steroid, and solubility in the Propionate..............................3 carbon ester extremely high. This is often very apparent
bloodstream. Each ester contains a different Butyrate...................................4 carbon ester with steroids like trenbolone enanthate,
number of carbon atoms, and this is what Valerate....................................5 carbon ester where levels become high enough after
sets them apart from one another. time to cause unbearable night sweats and
The more carbon atoms present within Hexanoate...............................6 carbon ester insomnia. Some of the side effects from
high blood levels of other drugs are not
always as immediately noticeable as they
are with trenbolone, but there could be
long-term problems. Most people do not
intend for levels of the steroid taken to get
to an extremely high level, but this can be
avoided by simply taking a lower dose of
the steroid.

Mega dosing of anabolic steroids has
become common practice due to much of
the misinformation on the Internet. This type
of use could be viewed as abuse, and as long
as this continues there will always be horror
stories associated with anabolic steroid use.
As always, I recommend following a doctor’s
instructions when taking any prescription
drug, including anabolic steroids. If you
choose not to go this route, make sure
you have some in-depth understanding of
steroid esters and half-lives. M.E
Heptanoate..............................7 carbon ester
Enanthate.................................8 carbon ester
Octanoate................................8 carbon ester
Cypionate.................................8 carbon ester
Nonanoate...............................9 carbon ester
Decanoate.............................10 carbon ester
Undecanoate.........................11 carbon ester

This article has been republished with permission from VPX Sports –
check out their newly designed homepage on www.vpxsports.com for more articles like this one, uploaded daily.

40 Muscle Evolution



M.E NUTRITION By Devlin Brown, ATPREPDACASRIILTMRNOAEITITANAANNYHCRGNDG–HET
Deputy Editor

WOFF-ESEAISGONGHATINheoldadagegoes:“eat
clean, train dirty”, but what
GoBIGdoes that mean, and is it
or go home!applicable in the off-season
when you want to correct
tyour imbalances, build up
Some opinions pull no punches. For starters, you’re a bodybuilder and
They call the old-school concept of not a shot put competitor. Secondly, and
your weaknesses and gain as eating everything you see in an effort more importantly, when it comes down
much muscle as possible? to get huge a cop-out: that it’s a lazy to competition prep you are making
way of justifying getting fat. That’s your life all the more difficult. You now
The body is under immense strain probably just tough love. You don’t want have so much more junk to burn through
in-season as hard training, a calorie to become fat, and if you’re eating like before you get to the real business of
deficit and hard dieting is needed that it’s because you want to get as big as conditioning. And let’s not beat around
to get you shredded and popping.
So what do you do the day after you possibly can. But two bodybuilders, the bush either. Imagine being four
Marius Dohne and Chris Fitzpatrick, as weeks out and the extra lard is taking
well as numerous experts both locally and it’s time to melt away: you will most
your last show for the season, or internationally, have told this magazine, probably increase the amount and the
the day after you decide to “bulk”? and said at various times, that a big, dirty, intensity of the cardio, and pretty much
Do you eat three tubs of ice-cream gain-size-at-any-cost, bulk up is often just do whatever else it takes to get down to
and pizza until it comes out of your an illusion. Sure, it feels great to weigh the detail. This is where you stand the
ears? Probably. And then? For the so much more and stretch that XL t-shirt. biggest risk of eating away at all that
next months, how do you eat? But this extra size is unfortunately not hard-earned muscle.
directly proportional to new The other end of the spectrum is
muscle growth – the the criticism that guys who keep
added size is themselves lean all year round tend
predominantly to stay the same size, with the same
fat. conditioning, year after year. Also, it is
GOOVDS So what’s quite possible that a guy who was lean
the big to start off with, and is too advanced in
BADWell, deal? his diet seven weeks out, and showing
incredible amounts of striations and
detail so far out, could quite possibly
start losing muscle heading into the
final stretch before the show. As we all
know, timing in this game is vital. It can
make or break your potential to place
well at a show.

42 Muscle Evolution



M.E NUTRITION

CbWLuhlEkaAt?iNs a CELaEtiAngN

The whole idea of a clean bulk is not DTrIaRinTingY GOOD VS BAD
about keeping yourself in a near- Your training doesn’t need to
competition state all year round. It is change from what you have done At this point it is important to
based on the premise that eating clean before. You are not in prep. It is still point out that we are not talking
during the off-season has numerous advisable to hit the big compound lifts about a calorie deficit, or about
benefits: it is easier to get shredded in- as the base of every off-season workout. you being hungry, or about you not
season; the size you have gained is more They are a great way to keep the body eating enough to fuel gains and monster
likely to include more muscle than just fat; anabolic and to pre-exhaust the targeted workouts. You will be eating a lot more
you are actually able to see the muscles muscles, as well as the accessory and than you do during the in-season. The total
you are trying to work on or improve, stabiliser muscles. And then don’t leave amount and type of calories you can eat
which is a massive advantage; you are still out the finer work - continue working the while maintaining a body fat of around
in a decent routine and rhythm when it isolations and pump. Just because you 12% is dependent on your body type,
comes time to diet, so when prep starts it may be eating cleaner doesn’t mean you genetics, hormonal environment and age.
is not as much of a shock to the system – must start training cleaner! Push yourself.
after all, bodybuilding is a lifestyle. Aim to progressively improve in every Enjoy yourself at a restaurant, but
lift, especially the ones you hate. Take no there is no way you should be eating four
The general rule of thumb for a clean prisoners and punish the iron. If you sew cheese pizzas with extra chouriço four
off-season muscle gaining phase is that what you reap, then in the off-season times a week. Stick to what you already
the mirror can be a good guide. Advocates you should be reaping like a farmer know. Avoid, or go easy on the breads,
of this approach say that you should be possessed. oily sauces, pastas, sweets, burgers, pizza,
able to see at least the outline of your abs butter, and fizzy drinks.
at all times, and the outline of the top of
your abs at the very least. Generally, for Spread your clean meals out as you
most guys this is up to around 12% body would in-season. Keep your protein
fat, maybe slightly more. When it comes to sources lean, and eat good quality carbs
love handles, this can be managed by not – sweet potato, potato, brown or basmati
going crazy on the refined carbohydrates rice and oats. Because you are going
and sugar, because your workouts heavy and hardcore it is of paramount
should already be at a massive intensity, importance that you keep your good fat
especially with the added energy and intake where it should be.
optimal hormonal environment.
What we’re talking about is eating clean.
“IF YOU SEW And you should keep a diary – if your
WHAT YOU body fat is consistently rising, cut back
REAP, THEN 50g of carbs in one meal a day and see
IN THE OFF- how you react. Then in two meals, and so
SEASON YOU on until you have the balance just right.
SHOULD BE On the other hand, if you are not gaining
REAPING LIKE muscle, or enough muscle, you can add
A FARMER more protein, then increase the carb intake
POSSESSED.” per meal. It is a fine balancing act, where
your aim is to keep yourself anabolic and
growing, but mitigating the fat-gain effects
of more eating.

44 Muscle Evolution

THE TOTAL
AMOUNT

AND TYPE OF
CALORIES YOU
CAN EAT WHILE
MAINTAINING
A BODY FAT OF
AROUND 12%
IS DEPENDENT
ON YOUR BODY
TYPE, GENETICS,

HORMONE
ENVIRONMENT

AND AGE.

Off-seasonDIETguideline

Chris Fitzpatrick wrote guidelines for Muscle Evolution perviously, and his
guidelines fit very comfortably into a clean off season. He wrote:
A protein intake of 2,5-3g/kg should be more than sufficient to optimise muscle
growth, unless you are using compounds that are aggressive on protein synthesis.
If this is the case you would require a higher protein intake. Carbohydrate intake at
a 1:1 or 1,5:1 ratio with protein should also give you enough energy to be able to
increase your poundages, along with your workout intensity. Fat intake should only
come from good fats, and should not exceed 15-20% of your daily caloric intake.

Based on these parameters, a 100kg (off-season weight) bodybuilder at 12%
body fat would have a macronutrient intake of:

FAT INTAKE NUTRIENT LEAN BODY G/KG TOTAL TOTAL
SHOULD ONLY WEIGHT 3,0 GRAMS CALORIES
4,5
COME FROM PROTEIN 88 0,8 264 1,056
GOOD FATS, 396 1,584
AND SHOULD CARBS 88 73 660
NOT EXCEED
15-20% OF YOUR FATS 88 3,300
DAILY CALORIC

INTAKE.

Off-season
SUPPLEMENTATION
Supplementation to aid in recovery guidelines
and fuel muscle gains should
incorporate the following types of 4. A good post-workout formula
supplements, at the very least: supplying BCAAs, creatine, glutamine,
1. A high potency multivitamin and electrolytes and antioxidants. A
post-workout drink that includes
multi-mineral (including vitamin E). carbohydrates becomes a personal
The product must be geared towards choice, but during the off-season
serious athletes. period it is beneficial to have a post-
2. V itamin C (I would recommend workout intake of carbs to refuel the
2,000mg daily – 1,000mg in the muscles with glycogen.
morning and another 1,000mg pre- or
post-workout). 5. ZMA to supply the key anabolic
3. A good pre-workout supplying BCAAs, minerals of zinc and magnesium.
creatine, glutamine and beta alanine
(if possible). In the off-season, try and 6. EFAs (6-9 soft gels daily, depending
train without a stimulant or make on whether you include flax seed oils,
sure to cycle them systematically. olive oils and nuts in your diet).
Periodic use use of caffeine-based
pre-workouts can be highly beneficial. 7. L -carnitine – at least 1g daily.
8. A mino acids and glutamine during

the day. M.E

www.muscleevolution.co.za 45

M.E FEATURE By Devlin Brown, Deputy Editor
Athlete: Andrew Hudson

FFoorrmeidaarbmle s
Forearms suggest strength and power.
A big set of forearms portray the image of
someone who can lift any weight and throw
a massive punch. Strong forearms also
mean a vice-like grip and the ability
to balance bigger weights and
hWandle more poundages.hen a bodybuilder is fully dressed what body
parts are seen? Neck and forearms. Sure,
his size will be evident, but his neck and
forearms are what can be immediately
seen. And if he is wearing shorts, it is
neck, forearms and calves. When he
gets to a restaurant, takes a sip of his
coffee, or shakes someone’s hand
it is the forearm that everyone sees. It is the entry point
to his musculature.
On stage, weak forearms can spoil an otherwise
symmetrical and proportioned physique. Big, powerful
forearms accompanied by thick biceps, triceps and
delts make the double bicep pose all the more
impressive, strong and imposing. Take a look at
some of Lee Priest’s double bicep poses. Weak,
lagging forearms will do the opposite and count
against the bodybuilder.
Forearms are largely genetic. Some Big, powerful
forearms
guys do not have to include any direct
forearm work in their training. In fact, accompanied by
even some guys who do not lift have thick biceps,
well-developed and/or big forearms. triceps and delts
This is where they are a lot like calves.
Either you are blessed genetically,
or you have to work twice as hard.
Either way, you can still boast
impressive forearms by adding
direct forearm work and a make the double
few tricks into your
training to
bring them up bicep pose all the
to par. more impressive,

strong and
imposing.

46 Muscle Evolution

Forearm muscles

WRIST FLEXORS:

(The flexors run along the inner forearm)
Flexor digitorum superficialis, flexor digitorum
profundus, flexor carpi radialis, flexor carpi
ulnaris, pamaris longus, and flexor pollicis logus.
EXERCISES TO TARGET THEM:
Wrist curls (barbell, dumbbell, cable)
Grip the apparatus as you would for a regular
barbell curl. Rest the outside of your upper arm
on your thigh/knee region, or on a bench, with
wrists bent forwards as far as possible. Squeeze
forearms hard, raising your hand up and towards
your body before returning to starting position.

WRIST EXTENSORS:

(The extensors run the outside length of the
forearm)
Extensor digitorum, extensor carpi radialis
longus, extensor carpi radialis brevis, extensor
carpi ulnaris, extensor indicis, extensor digiti
minimi, extensor pollicis longus, and the
extensor pollicis brevis.
EXERCISES TO TARGET THEM:
Reverse wrist curls (barbell, dumbbell, cable)
Rest inner forearms on knees or bench and lower
the weight to a full stretch. Then extend your
wrists to achieve a full contraction.

BRACHIORADIALIS:

(Thick cord-like muscle on the outer part of the
forearm)
Brachioradialis
EXERCISES TO TARGET THEM:
Reverse barbell curls, reverse cable curls,
hammer curls.
When it comes to the reverse barbell and cable
curls, the movement of the curl is the same as
the traditional exercise – flexing your arms. The
difference is that you will perform the move with
your wrists facing down. The hammer curl is
performed with the dumbbell at your side, with
your wrist facing your body.

Get a grip puts far more strain on the forearm. Want
to take it to another level? When you are
Another way to get your forearm not training your back directly, try do
development to another level is pull ups by flipping a sweat towel over
to include grip work. Your forearm the bar, grabbing onto the two ends of
muscles allow you to grip objects with the towel and doing pull ups that way.
your fingers. Training without straps Or just hang for as long as you can. It will
is a sure-fire way to transfer more load fry your grip.
onto the forearm muscles. Here you
need to be smart though. If losing the You can also train with grippers –
straps is going to take too much load off some grippers offer huge resistance,
your rows and pulls then do not allow such as Ironmind grippers, which
your back training to suffer. Rather then separate the boys from the men.
consider using the straps to really pack
on the poundages for the back, and So there we have it. For those among
do the more manageable weights or us who were not born with huge
exercises without straps. After all, you forearms, there is hope. Understanding
want your forearms to grow, not your how to target the individual muscles and
other lifts to suffer. adding a few grip tricks here and there,
without affecting your direct pulling and
Another grip tip, is to add Fat Gripz back work, will go a long way to bringing
or wrap a towel around the barbell or the Popeye out in anyone. M.E
dumbbell handle. Widening the handle

www.muscleevolution.co.za 47

M.E FEATURE By Bill Willis, PhDc.

UNDERSTANDING WHEN IT COMES TO
BULK-UP DIETS, EATING TOO
insulin
MANY CALORIES FOR TOO
LONG RESULTS IN “NUTRIENT
OVERLOAD”, WHICH CAUSES
A TYPE OF CELLULAR STRESS

THAT INDUCES ANABOLIC
RESISTANCE, WHERE MUSCLE
BECOMES LESS RESPONSIVE
TO THE ANABOLIC SIGNALS

FOR GROWTH. INSULIN
RESISTANCE IS THE GATEWAY

TO THIS CASCADE OF
NEGATIVE METABOLIC

EVENTS.

resistance
IF INSULIN RESISTANCE KICKS OFF ALL THE BAD STUFF, THEN ALL WE HAVE
TO DO IS GET MORE INSULIN SENSITIVE TO GET ON OUR WAY TO LEANNESS While this is sort of a “chicken or the egg”
AND UNLIMITED MUSCLE GROWTH, RIGHT? IF ONLY IT WERE THAT SIMPLE. argument, the distinction is important. If it
IT IS NOT ENOUGH JUST TO BE INSULIN SENSITIVE. IN OUR QUEST TO were all about insulin sensitivity then it would
BECOME BIGGER, STRONGER, LEANER, OR ALL OF THE ABOVE, WE NEED TO actually be possible to fix the fat-promoting
UNDERSTAND INSULIN SENSITIVITY’S EVIL TWIN: INSULIN RESISTANCE. effects of a terrible diet by simply increasing
insulin sensitivity. As an example, fat gain
is actually promoted by a particular class of
INSULIN SENSITIVITY/RESISTANCE EXISTS naturally occurring during puberty, diabetic drugs, which are particularly good
ION A SPECTRUM pregnancy, and ageing. There is a reciprocal
nsulin resistance tends to be portrayed relationship between insulin sensitivity and at increasing insulin sensitivity. You read that
as an all-or-nothing condition. One insulin release, so sensitivity is constantly right: under the right conditions, artificially
of the biggest misconceptions is that it is adjusted as a function of insulin levels. The increasing insulin sensitivity can make you
fatter faster due to the lipogenesis-promoting
always dysfunctional, so we need to make an more insulin that is released, the more insulin properties of insulin.
important distinction between “physiological” resistance develops as insulin sensitivity Although this may seem counterintuitive
and “pathological” insulin resistance here. decreases. Importantly, this is a normal
at first, it makes sense if we consider how
The general perception is that you are physiological process. Eat lots of carbs, more insulin works. Among other things, insulin
either insulin resistant, or you are not. In insulin is released, and insulin sensitivity
reality, insulin sensitivity exists on a spectrum; decreases. Likewise, when insulin levels are functions as a “fuel-selector switch”. When
insulin activates the insulin receptor, this
on one side of the spectrum you are totally low, insulin sensitivity is kept very high - to triggers a switch from burning fats for energy
insulin resistant, and on the other side you ensure an adequate supply of intracellular
are very insulin sensitive. I’ve written a lot glucose. to burning carbohydrates for energy. As
insulin sensitivity decreases, the switch from
about what happens on either extreme of this fat to carb metabolism gets a little “rusty”, and
spectrum, where on one hand you are very CTHE INSULIN SENSITIVITY PARADOX
insulin resistant (bad), and on the other you onventional wisdom suggests that doesn’t move as readily. So insulin resistance
are very insulin sensitive (good). the more insulin sensitive you are, reduces the ability of insulin to make the
change to carb-burning mode, while fatty-
In between these two extremes exists the leaner you will be. This is
the “physiological” range. You won’t read
much about what happens here because the pancreasmostly true; lean people tend

to have lower insulin levels in
this is where things start to get confusing; general, which promotes less
the dogma that “insulin resistance is bad” fat storage. In reality insulin
tends to break down here. While it is good sensitivity acutely fluctuates
to be “very insulin sensitive”, and bad to be even in ultra-lean types,
“very insulin resistant”, insulin sensitivity is however, insulin resistance
constantly being adjusted up or down within develops as insulin levels
this physiological range to maintain glucose rise. This suggests that there
homeostasis. As we’ll discuss, the ability to is more to this picture: if
become less insulin sensitive (i.e. more insulin naturally lean people who
resistant) under certain circumstances is tend to have lower insulin
actually a good thing for a number of reasons. levels still become more
insulin resistant as insulin
INSULIN SENSITIVITY IS ACUTELY levels increase, then insulin
IREGULATED sensitivity is more of an effect
nsulin sensitivity fluctuates as part of the - rather than a cause - of
normal life cycle, with insulin resistance leanness.

48 Muscle Evolution