Issue 61 Muscle Evolution

13010
9 780620 309080













CONTENTS

>>ON THE COVER

Cover image of Mdu Green by Slade @ Pure Studio

226 WAYS TO GET RIPPED
Simple steps to get ripped to shreds

26THE MEAT MAKERS
The tried and trusted moves for building muscle

38SIZE BEYOND BELIEF
How science fiction is muscling it’s way into gyms

44COVER FEATURE: MDU GREEN
Is he SA’s next great pro hope?

56BODYBUILDING ESSENTIALS
40 tips for bodybuilding greatness

66THERE’S A STORM COMING
Mel Storm’s back & better than ever

Also in this issue:

36 Stimulants & supplements
How to take a more natural approach

50 25 years of the Arnold 56
Classic
A time to celebrate or mourn? 38

52 Pimp your protein 26
Maximise your intake with these tips
COLUMNS THIS ISSUE
74 Steroid scams
Profiling the latest scam

Columns in this issue 66
76 Andrew Hudson
77 Louis Bessinger
78 Hennie Kotze
79 Chris Fitzpatrick

Competition Feedback
80 WBFF SA
88 Boksburg Classic
94 NABBA Fight & Flex
98 Welkom Classic
102 Battle of the Titans
106 Miss SA Xtreme
108 H&H Bodybuilding and

Fitness Classic

80

76 77 LOUIS 78 HENNIE 79
ANDREW BESSINGER KOTZE CHRIS
HUDSON FITZPATRICK

6 Muscle Evolution



M.E EDITOR’S LETTER

promote the sport as much as they can, but there
is red tape everywhere. It confines promoters by
tying them to international regulations, which
are devised by a group of people who have no PUBLISHER & EDITOR-IN-CHIEF
idea of local conditions, challenges or issues. This Andrew Carruthers
bureaucratic red tape means that many people MANAGING EDITOR
in positions of power within the sport only Pedro van Gaalen
promote their federation’s way. With their hands ART DIRECTION & DESIGN
tied these people seldom get the opportunity Tanja Carruthers
to promote the sport for the greater good as Christian Nel
they fear they’ll get “fired” or “into trouble” by the ADMINISTRATION
so-called powers that be. The end result is that Kate Rodney
they become pawns on a chess board, confined STAFF WRITER
to making decisions that only benefit them in the Melanie Heyns
long run. ADVERTISING
With that said I need to state that I belong to Brian Verster
no one. My recent involvement with the WBFF, [email protected]
which has raised a few eyebrows in the industry, 082 924 5284
has helped to launch many new international Martin Green
fitness careers for deserving local athletes. It Green Moon Media
allows me to push and promote our sport to help [email protected]
it grow by attracting more people to it. You see, I 083 445 0371
see things differently to other so-called “industry PHOTOGRAPHERS
leaders”. I know for a fact that promoting all Gary Phillips, Soulby Jackson, Michael
federations and aspects of our sport in any way Palmer, Richard Cook, Robynne Fitzpatrick,
I can will build the profile of our sport. I’m wise Slade @ Pure Studio, Paul Duffy, Cadmus
TSTAND TOGETHER! enough to know that any promotion of the Photography, Isaac Hinds
here’s a disease infiltrating our sport – a sport, no matter how great or small, benefits CONTRIBUTORS & ADVISORY
disease of the mind. It’s infected a few everyone, because bringing more people into Anthony Roberts, Mario van Biljon,
people who have been tasked with steering bodybuilding and fitness makes the industry Chris Fitzpatrick, Marius Dohne, John
our sport in the right direction, but it has made better for everyone in it, even those who seek to Leslie, Hennie Kotze, Johan Boshoff,
them incredibly narrow minded. This means they monopolise the sport. Gareth Israel, Tammy Jackson, Marlene
are only looking out for their own federation and So, to everyone involved in the local Koekemoer, Shelby Starnes, HJ Lombard,
pushing their own agenda. bodybuilding and fitness community, even the Shameen Adams
As athletes and people who aim to holistically readers of this magazine who don’t compete or THE PUBLISHER
promote the sport of bodybuilding and fitness attend shows, I want to point something out to
locally it’s imperative that we show these you. Take a look back through the ages, both in @MuscleEvoMag
individuals that we refuse to be dictated to, life and in the sport. Think of a few great leaders Muscle Evolution
and that we refuse to abide by inconsistent and and visionaries that stand out for you – people Postnet suite 99, Private Bag X8
unrealistic rules and regulations, even under the who have made a difference. Ask yourself what North Riding, 2162
threat of a ban. When you bow to such threats made them great and you’ll find a common Head Office: +27 11 791 3646
so you can participate in their shows you give denominator. They abided by no one’s laws, rules Fax 086 660 4761
these individuals the power. However, by not or regulations. This might have made their tasks E-mail [email protected]
cooperating you rob them of this power and more difficult, but no visionary through the ages Unit 21, Block F, Lifestyle Riverfront
they’ll be forced off their pedestal. has ever followed the rules or been dictated to. Office Park, Bosbok Road, Randpark
Always remember that dictators fall, they We need more people like that in our sport. Ridge, Gauteng
always do. Don’t give them power over you by So, do you promote the sport of bodybuilding DISTRIBUTION
succumbing to their demands and mindlessly and fitness in its entirety in South Africa? If you On The Dot, No 2 Herb Street,
following their commands. As amateur athletes don’t promote the sport as a whole, which will New Doornfontein, Johannesburg, 2139
you should be able to compete wherever, also positively influence your own federation, Monice Kruger
whenever you want to showcase yourself and then you’re not helping our sport grow. As the SUBSCRIPTIONS
gain experience. Be proud of the hard work saying goes, “If you’re not part of the solution Tel +27 11 473 8700; Fax 086 557 5933
you’ve put in and don’t let anyone steal your then you’re part of the problem”. The only way to [email protected]
limelight. If you’re one of SA’s elite athletes and grow the sport of bodybuilding and fitness in SA
you’re in the running for a pro card then, by all is to push it from all sides and not restrict it in any No liability is assumed by The Maverick Publishing
means, tow the line to comply with a federation’s way. If you’re worried about the rules, regulations Corporation, Muscle Evolution Magazine nor any
requirements and demonstrate your loyalty. As and so-called ‘constitutions’ then you’ve failed of the authors of the information provided in this
a pro you become a brand ambassador for the before you’ve even begun to uplift our sport. publication. The Maverick Publishing Corporation
federation, so it’s acceptable then that you’re Open your eyes - people want choice and they cannot be held liable for any advice provided in this
not entitled to compete in another federation’s will get what they want eventually, often to the publication. The information published in this magazine
shows. But trying to implement these measures detriment of those who don’t offer it. If you try should not be considered as medical advice, please
at amateur level is completely selfish, narrow you will fail and, mark my words, the select few consult a registered doctor. The Maverick Publishing
minded and, in my opinion, ludicrous. It also that have open minds and eyes for the future of Corporation shall not be liable for any unsolicited
denies athletes the opportunity to make money this sport won’t let dictatorships rule our sport. I material, nor photographs or manuscripts submitted
at independent shows to supplement their for one will never let that happen. Stand together to our publication office. The
income and afford the costs of travelling overseas, to rid our sport of this disease, for the better of Maverick Publishing Corporation
and this in an era when sponsorships are at an our sport. We can then start to focus on pouring reserve the right to reject any
all-time low. our passion into building a formidable future for advertising without notification,
There is no space for negativity in our sport, so the incredible and potentially great athletes we and will not publish any editorial
I urge you to keep fighting the politics and always have in South Africa. material nor advertising that we
put the best interests of the sport first, not just Enjoy issue 61. feel does not comply with our
one federation’s narrow minded agenda. Most readership audience.
of the people currently at the helm of our sport Andrew
mean well. They want to inspire others and aim to Editor-In-Chief

8 Muscle Evolution



M.E NEWS

MUSCLE NEWS

SAFE AND EVOX AMINO ENERGY INBA ANNOUNCES
NATURAL WEIGHT- COMPETITION DATE
Increase your energy and focus with
LOSS WITH Evox’s Amino Energy Pre-workout. Reach The largest natural bodybuilding
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ESSENTIALS Energy as the effective ratio of rapidly Natural Bodybuilding Association
absorbed amino acids assists in building (INBA), is coming to South Africa. The
Betancourt Nutrition South muscle, with BCAAs and Arginine to help organisation’s inaugural event, the
Africa brings you Raspberry support intense, vascular pumps. Mix up African Naturals Natural Bodybuilding
Ketones with African Mango Amino Energy for use before or during competition, is set to take place
and Green Coffee Bean training for added mental focus, physical on Saturday 28 September 2013 at
Extract, two new additions energy and recovery support. Northwood High School in Durban North.
to the Betancourt Essentials Held under the auspices of the INBA SA,
range. Raspberry Ketone is a the event is only open to natural athletes
compound found in raspberries and drug testing will be conducted
that, when ingested in high at the event. Athletes interested in
doses, is said to increase the body’s entering can contact 083 330 8767 or
production of Adiponectin, a protein email [email protected].
that regulates metabolism and breaks The show will be used to select a South
down fat stores. Green coffee refers to African team to compete at the Natural
raw coffee beans, a notable source of Olympia, which takes place in the USA in
caffeine. However, coffee’s effects on November.
glycaemic control and weight-loss have
been attributed to its other components.
These include chlorogenic acid, which
has been shown to inhibit an enzyme
that promotes the formation of glucose
in the liver and thus may also be the
source of coffee’s anti-obesity effects.
Various studies suggest that chlorogenic
acid slows absorption of ingested fats
and also activates the metabolism of fat
stores. Because roasting coffee beans
removes most of the chlorogenic acid,
green coffee beans remain the best natural
source. When used in combination with a
balanced diet and exercise regime, these
two products will deliver safe and effective
weight-loss. Available at Dis-Chem
pharmacies countrywide and other
leading nutritional outlets.

USN LAUNCH PHEDRA-
CUT HYPERCORE

USN’s Phedra-Cut Hypercore is an extreme
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10 Muscle Evolution

EVOX 3DT PRE- NEW AGE
WORKOUT RANGE GETS NUTRITION
A BOOST STORE OPENS

Evox’s powerful 3DT nitric oxide pre-workout Bulk Up Premium Sports Nutrition
product range has received a boost with has launched, offering consumers
the launch of a new flavour, with a new a not-so-average nutrition store.
formulation set to hit shelves soon. 3DT Berry Bulk Up opened on the 1 May
Blast is a great new flavour that gives those 2013 at The Crescent Mall in
looking for dynamic muscle pumps, increased Umhlanga Ridge, and is currently
drive and mental focus a great tasting way to the exclusive Durban stockist of
boost performance. Evox has also announced two world class imported nutrition
that a new product – 3DT2- is coming soon brands, namely Olimp Sport
and promises even more pump. Nutrition and Finaflex. The shop
also stocks the edgy Olimp Live
ASCENDIS HEALTH ACQUIRES SCIENTIFIC and Fight clothing range. Bulk
Up is not just a nutrition store
SPORTS NUTRITION though. It’s billed as a meeting
place for all those involved in sport
Ascendis Health (Pty) supplement brand favoured manufacturer is also and who know the importance
Limited, the health products by bodybuilders and gym expanding globally with of supporting their bodies with
subsidiary of Coast2Coast enthusiasts, which also distribution agreements good quality supplements. Join the
Investments, has acquired includes the Supashape in India and Europe, Bulk Up community on Facebook
local supplement brand, is currently the third providing significant to hear more about Pull Up Bar
manufacturer, Scientific largest sports nutrition growth opportunities competitions, tasting offers and
Sports Nutrition (SSN). The company in SA. According internationally. Mario van other exciting interactive in
acquisition is the latest in to Dr Karsten Wellner, CEO Biljon, co-founder of SSN: store events. Experience sports
Acendis’ targeted growth of Ascendis Health. “SSN is commented that “Now that nutrition like never before at Bulk
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which already employs over and passionate South management team and
350 people nationally, with African sports enthusiasts have invested some of their
an annual revenue of more and the brand’s products sales proceeds back into
then R1 billion. SSN, the are listed at most major the group, in line with its
fast-growing nutritional retailers. The supplement partnership model.



USN LAUNCHES FIRST
COSMETIC PRODUCT

Global sports and lifestyle supplementation company,
Ultimate Sports Nutrition (USN), has launched Cellu-
Treat, a body sculpting gel. The product, a toning and
firming solution, has been specifically formulated and
tested to improve the appearance of cellulite-affected
skin. Irma Botes, responsible for R&D at USN, commented,
“This product offers women the opportunity to address
the external appearance of skin whilst following a weight
management programme consisting of a healthy diet,
exercise and possibly oral supplementation. The gel
has been scientifically proven to significantly tone and
firm the skin. It contains a scientifically tested botanical
ingredient, Effineo™, which is a caffeine-free green coffee
bean extract. Effineo™ is coupled with our Cell Re-firm™
proprietary blend, consisting of L-Carnitine, Ivy,
Butcher’s broom, Capsicum and Ginger.
Following thorough
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base, it was revealed
that USN product users
are looking for that final
product to complement
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and toning plan. Cellu-Treat
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conjunction with a healthy
eating plan and a regular
exercise regime, Cellu-Treat
will promote the appearance
of the skin.” Cellu-Treat
is available at Clicks,
Dis-Chem and leading
pharmacies.

CORRECTION

In the last issue of Muscle Evolution we had a mishap
with results for the NABBA Pretoria Classic. Here is the
correction.

TONED FIGURE FIGURE CLASS 1
(OVER 1.63m) (OVER 1.63m)
Mariët van der
Tessa Els
Merwe

www.muscleevolution.co.za 13





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.

Nor thyoriTudorinqwguine2s1tth6io2isnohsratemompPaoeirsl twinnoefotr t@shumRitu1es59c09l0e,,ePsvrioimvluapttleiyoBsnua.cgbomx.z8iat,

QEATING FOR MUSCLE MASS
I recently lost about 30kg and I’m now looking to bulk up
and add muscle mass. However, I can’t seem to put on good
muscle as I think my diet portions might be too small. I would
like some advice on this please. MJ

A At some point in our training cycles almost every one of us
seeks renewed impetus with regard to our muscle building
efforts. Either we feel like we’ve hit a plateau or we
simply just want to add some extra muscle mass to our frames.

When looking to add extra mass, as in your particular
situation, the following mass building tips, along with the
suggested meal and supplement plan, should go a long way
to assisting you in achieving this goal.

TIP 1: Add 25% carbs. To be more specific, TRY
More Calories Than if you were aiming for 3200 GETTING
You Consume For calories a day you would IN 30-40G
Maintenance need to eat around 1600 or OF WHEY
If you typically consume more calories from carbs IMMEDIATELY
around 2500 calories a day per day. At 4 calories per
you will need to increase gram of carbohydrates this WHEN
your average daily caloric equates to around 400g of YOU WAKE
intake to just over 3100 carbs every day. UP EACH
calories. An important rule TIP 3: Eat Adequate Protein MORNING.
to remember for adding If you are really serious about
quality muscle mass is that adding muscle mass a good rule TIP 4: Supplement With Whey Protein
you must consume more of thumb is to shoot for at least A whey protein shake with breakfast is a great way to start
calories than you burn 3g of protein per kilogram of your day. As it is fast-digesting it acts to rapidly stop any
or you simply won’t be bodyweight. For an 80kg person muscle catabolism that might occur in the last few hours of
able to add muscle mass. this would equate to around sleep due to a lack of circulating amino acids. Try getting
Not eating enough is the 240g per day. For most this will in 30-40g of whey immediately when you wake up each
number one curse of the work out at somewhere around morning. Whey protein is also an ideal component in your
“hard gainer”. 30% of your daily calories. Most pre- and post-workout shakes, again due to its fast action.
TIP 2: Consume Extra whole protein foods (lean red This helps to get amino acids into your body quickly so they
Carbohydrates meat, chicken breasts, tuna, can halt muscle protein breakdown during the workout and
Many aspiring weight trainers etc) are hard to eat in large immediately stimulate protein synthesis (muscle growth)
believe that carbs will make quantities, especially when after training.
them fat, so they often avoid combined with your carbs. As
or restrict their intake, to such, if they form the bulk of
their detriment. We need to your meal you may be getting in
remember that carbs boost enough protein, but falling short
insulin levels, one of the body’s on total calories. As proteins
most anabolic hormones as it tend to be filling, ingesting
is responsible for supporting large quantities at a time can
protein synthesis and muscle potentially reduce the amount
growth. Hard gainers trying to of total calories consumed at
add muscle and body weight each meal. You should therefore
should aim to consume around consider supplementing the
50% of their calories from odd meal with a scoop or two of
a pure protein powder such as
whey protein or casein.

16 Muscle Evolution

TIP 5: Use a Mass Builder CREATINE IS ONE OF THE protein, carbs and fats in the
Mass builders are high calorie, NUTRITIONAL SUPPLEMENTS THAT foods we eat so that they can
protein rich supplements that be absorbed and utilised by our
often supply 500 or more HAS STOOD THE TEST OF TIME DUE bodies. When we eat the large
calories per serving. In addition amounts of food required to
to a decent serving of protein TO ITS EFFECTIVENESS. fuel and feed muscle growth,
supplementing with digestive
mass builder shakes have nuts or bananas is a great way TIP 7: Supplement with enzymes may help enhance
added carbs and sometimes to add additional calories, not Creatine digestion so that nutrients are
added fats too, to pack as Creatine is one of the more efficiently assimilated by
many calories as possible to mention enhance taste. nutritional supplements that the body. They also speed up
Consuming a serving or two the digestion process so that
into a serving. Blending each of a quality mass builder in has stood the test of time due you’ll be hungrier again sooner.
serving with healthy calorie to its effectiveness. Some first The most important enzymes
addition to your daily meals to consider supplementing
and nutrient dense foods such ensures your body will have time users report as much as with are protease enzymes,
as fat free frozen yoghurt, all the protein and calories a 5kg gain in bodyweight in which support protein
natural peanut butter, honey, needed to fuel muscle growth. as little as two or three weeks. digestion. Look at your local
Take 3-5g with both your pre- health shop for products that
and post-workout shakes. On contain the following protease
TIP 6: Eat Extra Meals Each Day non-training days take one 5g enzymes: bromelain, papain,
Often the biggest challenges is overcoming a small appetite. serving with breakfast. pepsin, trypsin and pancreatic
One of the best ways to accomplish this is to try and enzymes.
consume an additional meal or two every day. Instead of four
or five small meals a day try for six or even seven. Taking in a TIP 8: Use Digestive Enzymes
pre- or intra-workout shake, as well as a post-workout shake, Digestive enzymes produced in
and adding a protein source like casein late in the evening our digestive tracts break down

before bed, or even in the middle of the night, can help take
care of almost half your daily caloric requirements.

SUGGESTED MASS GAIN, MEAL AND SUPPLEMENT PLAN

Breakfast (as soon as ASAP Post-workout “We’re deadlocked, boys... can’t decide which one of
possible after waking) • Mass builder shake and you should be crowned the CHAMP, so we’ve agreed to
• L arge bowl of oats with
a banana or a bunch of decide it this way. ... Eenie-meanie, miny-moe...”
1Tbs honey, sliced banana grapes
and skim milk • Add an additional 3-5g
• 3 0-40g 100% whey protein creatine monohydrate
• D igestive enzymes powder to this post
Mid-Morning workout shake
• M ass Builder shake blended Dinner
with skim milk, natural • 1 cup (cooked) rice or
peanut butter, and/or fruit pasta
(e.g. frozen berries) - honey • Fish e.g. salmon, or tuna
as optional extra. steak of chicken breast
Lunch (200-250g cooked weight)
• Lean Steak or extra lean • Steamed or stir fried (non
mince (200-250g cooked stick pan and olive oil
weight) spray) vegetables toped
• Large baked potato or with 1Tbs omega 3/6/9 or
sweet potato (put whatever flaxseed oil
you want on the potato) • Digestive enzymes
• D igestive enzymes Before Bed or middle
Intra-Workout of the night
• W axy Maize or Vitargo • 30-40g casein blended
based intra workout shake with 1-2 Tbs of natural
peanut butter



QBUILDING BETTER BONES
I’ve been training for quite a while and I’m 44 years of
age. I am aware that bone density decreases as we get
older, so is there a programme that I can stick to that will
help reduce this, and also give me more size in my arms? Ronald

A Bone health is we reach the age of about 40
important at every we slowly begin to lose bone
age and stage of life. mass. We can, however, take
The skeleton is our body’s steps to avoid severe bone loss
“storage bank” for calcium, a over time. For most of us, bone
mineral that is essential to life. loss can be significantly slowed
Calcium is especially important through proper nutrition and
as a building block of bone regular resistance exercise.
tissue. We get calcium from the
foods we eat. If we do not have It is also extremely important
enough calcium in our diets to to ensure you get enough
keep our bodies functioning calcium and vitamin D. Both
calcium is removed from our men and women need at least
bones. Over time this causes 1,000mg of calcium each day.
our bones to become weaker. A vitamin D supplement is also
Loss of bone density can lead advisable because it is difficult
to osteoporosis, a disorder to get sufficient vitamin D, even
in which bones become from a healthy diet. This vitamin
brittle and very fragile, which is essential as it plays a role in
makes them more susceptible optimising calcium absorption.
to breaks and fractures.
Fortunately there are many Good sources include
things we can do at every age calcium fortified orange juice,
to keep our bones strong and milk, yoghurt and other dairy
healthy. Our maximum bone products, as well as green leafy
size and strength is called vegetables and fish.
peak bone mass, and although
peak bone mass is largely Weight bearing exercise
determined by our genes, there such as weight training is also
are lifestyle factors, such as diet essential to reach maximum
and exercise, that can influence bone strength and density.
whether we reach our full bone Therefore an exercise routine
mass potential. that incorporates at least three
weight training workouts a
While we can significantly week is recommended.
increase our peak bone mass
through diet and exercise, we In order to add size to your
can also make choices that arms I would suggest trying a
decrease peak bone mass, routine that supersets bicep
such as smoking, eating with tricep exercises. Personally
poorly, remaining inactive and I have had good success over
drinking excessive alcohol. the years with this style of arm
Sodas and acidic carbonated training.
beverages should also be
restricted. Consider the following
programme:
Most people will reach their 1. W arm-up - 10 min on the
peak bone mass between the
ages of 25 and 30. By the time hand crank or rower
2. B arbell biceps curls,

supersetted with smith
machine close grip
bench press – 2 warm up
sets + 4 working sets to
failure (8-12 rep range)
3. I ncline bench seated
alternating dumbbell
curls, supersetted with
tricep cable press downs
- 3 working sets to failure
(8-10 rep range)
4. S tanding dumbbell
hammer curls,
supersetted with triceps
dips - 2-3 working sets to
failure (10-15 rep range)

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.

www.muscleevolution.co.za 19

M.E GEAR inReach SERwT1tmdmRwhah0yawjvecmonPreeo0Telioioleltwsurhui%onhIeSovicvtsrrne.wuOsieeaeiafintGgdsnRaigrrtoiiS$evannlEaiylreeroauy2eggOeaRgkia.cnbmn9enwaeeefToScytagrs9.dacyhhh,neilsTtt.hbciaiceeaf9ichirshShmindoermt-or52eEeifefntameSsv4o.eaeslrtlciEtel/.mpradraorsioo7mYrateltelraleaileloci.psmloceo,gpvyYttuentitu1snenooaiebsaaev6rc.ygsui.rwantyeal0csscowacodnroaci-ihuobktebcuronmhffaehclalsarrdeesleceniakeensehaeintmrnodvfdvanthaalredlenaedrctorapafrerenodtsnasamnyhiessdgrnykobicarttgosdhunyg’tseuteeeeorrxt
Xbox One
TECH GEAR
The Xbox One is the latest gaming console from
Monster iSport Microsoft. It is equipped with 8GB of RAM, a Blu-ray
earphones drive, a native 64-bit architecture, a 500GB onboard
hard drive, HDMI in and out, 802.11n Wi-Fi, as well as
Athletes and fitness enthusiasts who take
their music as serious as their training an 8-core CPU and USB 3.0 connectivity. The Xbox
don’t have to look further than the new One comes with Kinect, just like the Xbox 360,
iSport Strive, iSport Intensity or iSport but has been updated to capture 1080p video.
Victory. The iSport Strive is the most compact It is therefore able to detect more points on
model and delivers high-impact sound the body for more accurate recognition. The
at an affordable price. The iSport Intensity upgraded Kinect is also better at recognising
delivers uncompromising audio clarity with voice comments and gestures, and can even read
a comfortable fit that stays put through the your heartbeat while you’re exercising. The Kinect
most rigorous workouts. Both the iSport Strive
and iSport Intensity keeps an athlete tuned into feature also allows for Skype calls, which can be made
his/her surroundings and the super-comfortable while you are watching TV, a movie or playing a game.
ear pads and patented SportClip™ ensures they
stay in your ears. The iSport Victory is all about The 6.2 litre
high impact audio, with noise-isolating ear tips to V12 engine,
lock distractions out. The patented which revs to
SportClip™ stays in your ear and the 9250rpm, and
Exclusive Omnitip™ adjusts to any the electric
ear shape. All iSport earphones are motor together
sweat-proof and washable, with make it the
antimicrobial ear tips. They also fastest and most
have in-line mic with controls for efficient Ferrari
iPad, iPhone and iPod.
ever built.
The iSport range is now
available at leading retail

outlets nationwide.
Resellers can contact the
sole Monster distributor
in South Africa, Phoenix
Distribution by emailing
[email protected].

LaFerrari

Ferrari’s successor to the iconic and legendary Enzo is called LaFerrari.
Released to only 499 buyers it was billed as the fastest road going
Ferrari, and vehicle, to be launched at the 2013 Geneva Motor Show.
LaFerrari sports a hybrid motor, with a combustion engine that
produces 600kw and an electric motor that delivers an
additional 121kW. It also employs a more complicated
system than that used in Ferrari’s F1 cars, called the
HY-KERS system. The 6.2 litre V12 engine, which revs to
9250rpm, and the electric motor together
make it the fastest and most efficient
Ferrari ever built. It is so smart that
the battery packs can store unused
energy sent to the wheels during
cornering for acceleration at a
later stage. One example of
where body shell technology
was used from Scuderia’s
F1 car is the seat structure,
which is part of the chassis.
This lowers weight and
increases chassis stiffness.
It will do 0-100km/h in less
than three seconds, and has
a top speed of over 350km/h.
Exact pricing is not available
yet, but estimates put the
price tag north of $1.3 million.
You can bet all 499 have
already been sold though.
20 Muscle Evolution



M.E FEATURE WAYS TO

BY MANIPULATING 6GET RIPPED
YOUR DIET TO WHETHER YOU’RE A COMPETITIVE ATHLETE OR
SIMPLY SOMEONE WHO TAKES PRIDE IN YOUR
CREATE A SLIGHT PHYSIQUE, GETTING AS SHREDDED AS POSSIBLE
CALORIE DEFICIT
EVERY DAY, WHILE IS PROBABLY YOUR MAIN GOAL (IN ADDITION TO
PACKING ON AS MUCH MUSCLE AS POSSIBLE OF
ALSO TRAINING COURSE). UNFORTUNATELY THESE TWO GOALS
MORE EFFICIENTLY ARE MUTUALLY EXCLUSIVE, SO IT TAKES
AND EFFECTIVELY, PLANNING AND THE RIGHT APPROACH TO
SUCCESSFULLY ACHIEVE BOTH OF THEM.
YOU STAND A
BETTER CHANCE OF In terms of getting ripped there are six simple guidelines that
you can follow to ensure success. The trick is to maintain your
DROPPING THE hard earned muscle mass in the process. On the most basic
BODY FAT OVER level, losing body fat is about creating a negative calorie balance
– a state whereby your body burns more calories than you consume
TIME, WHILE on a daily and weekly basis. The degree of this negative balance will
SPARING impact on the amount of muscle you are able to keep during this phase
of your diet and training, so be patient and stick to the guidelines.
MORE MUSCLE IN
THE PROCESS. HERE ARE MUSCLE EVOLUTION’S TOP SIX WAYS TO GET RIPPED:

22 Muscle Evolution W1. REDUCE YOUR CALORIES session each day to their routine. This is
e’ve already touched on this point normally 30-45 of steady state medium
in this article, but the importance of intensity cardio, which helps to tap into fat
creating a negative calorie balance cannot stores and burn more calories throughout
be overstated enough. You can achieve the day.
this state by training more if you don’t
think you can stick to a calorie-restricted If you are spot on with your conditioning
meal plan, but this can lead to a number diet you can also include a few high
of undesirable side effects. The more you intensity interval training sessions a week
to blast a few extra calories. For this to be
train the more catabolic you become. successful you need to ensure that you
It also leads to a rise in catabolic and eat adequate protein before and after
stress hormone production, which your training session. This limits muscle
makes it harder to hang on to muscle breakdown by supplying the body with
mass. By manipulating your diet to free form amino acids from a supplement
create a slight calorie deficit every day, or whole food meal. This will spare muscle
while also training more efficiently and tissue and promote the breakdown of
glycogen and fat for energy.
effectively, you stand a better chance
of dropping the body fat over time, while Another tip is to get more active
sparing more muscle in the process. throughout your day to burn an extra
100 calories a day through your normal
This process works because when we daily activity. Take the stairs instead of the
limit the calories we consume the body lift, go for a walk around the office every
has to tap into stored energy to fuel our hour and park your car at the far end of
workouts and metabolisms. The trick the shopping mall parking lot and walk
to successfully dropping body fat and the extra few metres to boost your daily
maintaining muscle is to make small calorie expenditure.
adjustments to your calorie intake over
time, but never more that 10-15% of your W3. CURB THOSE CARBS
normal diet. ith all the hype and research around
2. INCREASE DAILY ENERGY the effectiveness of low carb, high
fat diets at the moment it should be clear
TEXPENDITURE that carbohydrates are to blame for the
o help create that essential negative accumulation of fat. As such, it is essential
calorie balance you can make intelligent that you are strict about the types and
use of cardio to boost the number amount of carbs you eat each day. The
of calories you burn each day. Many general consensus is that fibrous carbs
bodybuilders will include a second training

AUTHORISED S.A. DISTRIBUTOR: NU SUPPLEMENTS:
MOHAMMED. TEL: 014 533 0482 or CELL: 082 441 3449

THE GENERAL CONSENSUS
IS THAT FIBROUS CARBS
FROM FRESH FRUIT AND
VEGETABLES SHOULD BE
THE DOMINANT SOURCE OF
CARBS IN YOUR DIET, WITH
AS LITTLE PROCESSED CARBS
AND SIMPLE SUGARS IN YOUR
EATING PLAN AS POSSIBLE.

from fresh fruit and vegetables should be the
dominant source of carbs in your diet, with
as little processed carbs and simple sugars in
your eating plan as possible. High glycaemic
index (GI) sources of carbs provide the most
benefit, while low GI carb intake should be
limited to before and after your workout to
assist with training intensity and glycogen

restoration. You can also play around with
carb manipulation techniques like carb
cycling to really dial in your conditioning and blast more fat.

N4. BOOST YOUR PROTEIN INTAKE
ot only will additional protein help to spare muscle tissue
during calorie restricted diets and training, but it also increases
the thermic effect of food. The higher the protein content of your
food, the more work your digestive system needs to do to digest
and process it. This means you actually burn more calories (albeit
minimal amounts) when eating protein than other foods. When
combined with fibrous fruits and vegetables you can boost this
thermic effect even further.

Proteins and fats are also essential for the production and release
of a number of anabolic hormones, which help to boost your
muscle gains, while also working to burn more fat. For example,
increased protein intake can positively impact on glucagon
production, which opposes the action of insulin to prolong the use
of stored fat as an energy source.

Y5. TRAIN FOR FAT LOSS
ou might be tempted to start isolating muscle groups with
single joint movements to enhance the detail in your muscles
as your body fat percentage drops. However, the best approach
to training is to continue using the heavy compound lifts you
used to add prodigious muscle mass to your frame. These moves,
which include bench presses, squats, deadlifts, military presses and
push presses use multiple muscle groups, including all your major
muscle groups. This burns more calories per rep, which is what
you want when trying to create a negative calorie balance. If you
struggle to perform these moves you can consume a few low GI
carbs before a workout to fuel the effort, as mentioned previously.

T6. SUPPLEMENT INTELLIGENTLY
he use of thermogenic fat burners and body toners will help
to boost your metabolism and preferentially tap into fat
stores while you train. In terms of promoting sustained fat loss,
conjugated linoleic acid has been
clinically proven to reduce total body THERMOGENIC
fat and increase lean body mass. As FAT BURNERS
it is not a thermogenic fat burner it is REMAIN THE
also an ideal supplement for sustained, MOST EFFECTIVE
long-term use. However, thermogenic PRODUCTS FOR
FAT LOSS. BY
fat burners remain the most effective INCREASING BODY
products for fat loss. By increasing TEMPERATURE,
body temperature, and subsequently AND SUBSEQUENTLY
your metabolic rate, they are able to
burn more calories throughout the day, YOUR METABOLIC
most of which comes from fat stores. RATE, THEY ARE
However, prolonged use is ill-advised
ABLE TO BURN
MORE CALORIES

THROUGHOUT
due to the effect that the stimulants in THE DAY, MOST OF
many of these products have on your WHICH COMES FROM
nervous and endocrine systems. M.E FAT STORES.



M.E TRAINING By Pedro van Gaalen, Managing Editor
Photography by Slade - Pure Studio

Athlete: Dylan Ridley, Shot at 1st Fitness - Durban

THE
MEAT
MAKERS

RMAUISSCELTEHGEABIANRSFOR MAXIMUM

26 Muscle Evolution

T HE CORE COMPOUND
LIFTS, WHICH
INCLUDE THE SQUAT,
DEADLIFT, BENCH
PRESS AND MILITARY
PRESS, SHOULD FORM THE
CORNERSTONE OF EVERY
BODYBUILDING PROGRAMME.
Compound movements are the
best at adding serious muscle
mass to your frame and building
serious strength as well, as they
engage more muscle groups per
exercise than standard isolation
movements. They also engage more
stabiliser and core muscles than any
other exercise and studies show that
compound lifts are the most effective
at stimulating the release of the
important anabolic hormone,
testosterone. Heavy compound
training also helps to strengthen
the muscle’s supporting
structures, like tendons, which
attach the muscle to the skeletal
system. This helps to reduce the
risk of injury.

When performed using the
Olympic bar you can also be
sure that you’re able to stack the
amount of weight needed to elicit
the greatest anabolic response
from your muscles. The sleeves at
the end of the bar can also rotate,
which makes it ideal for executing
these power-based moves. This
allows the weights to rotate or
spin on their own axis, which
eliminates the rotational-inertia
normally experienced by a lifter
when executing explosive lifts. This
is important to limit wrist injury and
damage when executing compound
lifts under heavy loads.

However, bodybuilding is about
more than mere muscle mass and
strength. You need superior muscle
definition and symmetry too. To achieve
this you can also use the Olympic bar
for a few isolation moves that help to
condition specific muscle groups. These
moves also engage more stabiliser
muscles as your muscles work harder to
control the movement when using the
longer, heavier bar.

REP & SET STRUCTURE

For added muscle mass it is best to execute these moves using 3-4 sets of 8-12 reps.
Here are Muscle Evolution’s top five compound bodybuilding moves, with two additional
Olympic bar isolation moves that everyone should be doing.

www.muscleevolution.co.za 27

M.E TRAINING

THE MEAT MAKER COMPOUND MOVES:

Deadlifts Squats

STARTING: With your feet placed flat on the floor STARTING: Position yourself under a racked Olympic bar,
beneath the Olympic bar, squat down and grasp the positioned at shoulder height. Place the bar on the back of your
bar with an overhand or mixed grip. Position your shoulders and grasp the bar on either side with a wide grip.
hands at shoulder-width or slightly wider apart. Stand upright to dismount the bar from the rack and take a step
THE MOVE: Lift the bar by extending your knees
and driving your hips upwards. Keep the bar close to backwards. Position your feet shoulder-width apart and keep a
your body throughout the lift. Pull your shoulders back slight bend in the knees.
at the top of the lift and hold for a count. Return to the THE MOVE: With
a straight back and
starting position by bending your head facing
your knees and dropping forward, bend at
your hips backwards. Keep the knees while
your back straight and allowing your hips
your knees pointed in the to move downwards
same direction as your and backwards. Keep
feet throughout the entire your knees pointed in
movement. the same direction as
your feet as you descend
MUSCLES TARGETED downwards. When your
Primary - Glutes knees and hips are fully
Secondary (synergists and bent drive yourself
stabilisers) – Quadriceps, upwards through your feet
hamstrings, calves, traps, and heels as you extend
erector spinae, rhomboids your knees and hips. Drive
and abdominals yourself upwards until
you reach the starting
28 Muscle Evolution position. Repeat for the
required reps.
MUSCLES TARGETED
Primary - Quadriceps
Secondary (synergists
and stabilisers) – Glutes,
calves, hamstrings,
erector spinae and
abdominals



M.E TRAINING

Seated military presses

STARTING: Sit on a shoulder press bench.
Grasp the the racked Olympic bar with a
slightly wider than shoulder-width overhand
grip. Unrack the bar and position it near your
upper chest.
THE MOVE: Press the bar upward until your
arms are extended
overhead. Return the
bar to your upper
chest. Repeat for the
required reps.
MUSCLES
TARGETED
Primary – Anterior
deltoid
Secondary
(synergists and
stabilisers) –
Lateral deltoid,
supraspinatus,
triceps brachii,
trapezius, serratus
anterior, inferior
digitations,
triceps (long
head) and levator
scapulae

Bench press

STARTING: Lie supine (on your back) on a bench press bench.
Grasp the bar using a wide oblique overhand grip. Unrack the
bar and position it over your upper chest.
THE MOVE: Lower the weight to your mid-
chest. Press the bar back up until your arms
are extended. Repeat for the required reps.
MUSCLES TARGETED
Primary – Pectoralis major
Secondary (synergists and stabilisers)
– Anterior deltoid, triceps brachii and
biceps brachii (short head)

Your range
of motion will
be compromised
if your grip is
too wide. with
the bench press

and the
seated military

press.

30 Muscle Evolution



M.E TRAINING

Olympic bar
T-bar row

STARTING: Place the non-loaded end of the
Olympic bar into a corner and load the other end
with weights. Begin by straddling the Olympic bar
and grasp it with a staggered grip.
THE MOVE: Raise the front end of the bar to waist
height and then lower it back down, extending your
arms fully towards
the floor at the
bottom of the
movement.
MUSCLES
TARGETED
Primary –
General muscles
of the back
Secondary
(synergists and
stabilisers)
– Biceps,
erector spinae,
hamstrings,
glutes, triceps
and posterior
deltoids

Chinups and lat pulldowns
will make your lats wider, but rows

will add thicker, dense muscle.

32 Muscle Evolution



M.E TRAINING

THE OLYMPIC BAR ISOLATION MOVES:

Olympic bar bicep
curls
When your elbows

STARTING: Bend are fully flexed, they
down and grasp the can travel forward
bar with a shoulder- slightly, but your
width underhand grip. forearms should never
Deadlift the bar up to
waist level.

THE MOVE: With your extend past vertical.
elbows at your sides,
raise the bar until your
forearms are vertical.
Lower the bar back
down until your arms
are fully extended.
Repeat for the required
reps.

MUSCLES TARGETED
Primary – Biceps
brachii
Secondary (synergists
and stabilisers)
– Brachialis,
brachioradialis,
anterior deltoid,
trapezius, levator
scapulae and wrist
flexors M.E

Olympic bar
skull crushers

STARTING: Lie supine (on your back) on a bench. Grasp a
racked Olympic bar with a narrow overhand grip. Unrack
the bar and position it over your shoulders with your arms
extended.

THE MOVE: Lower the bar to your forehead by bending
your elbows. Extend your arms to return to the starting
position. Repeat for the required reps.

MUSCLES TARGETED
Primary – Triceps brachii
Secondary (stabilisers) – Anterior and posterior deltoids,
pectoralis major, latissimus dorsi, teres major and wrist
flexors

It is important to
slow the bar’s descent as

it approaches your
forehead to avoid injury.

34 Muscle Evolution



M.E SUPPLEMENTS By Katie Chasey

A NATURAL APPROACH TO

STIMULANT&S

SUPPLEMENTS
ONE OF THE MOST TARGET THE RIGHT PATHWAY THE RIGHT WAY
IMPORTANT AND MOST
FASCINATING TRAITS ABOUT We can target the ketosis/fat-metabolising pathway using
THE BODY IS THAT IT WILL natural stimulants that actually burn fat, heal the body,
ALWAYS FIGHT TO MAINTAIN help it to recover, and give it the daily energy it needs.
HOMEOSTASIS (BALANCE). There are several ways to do this, but here are my top 10:

THEREFORE, IF WE 1 D rink more water: Unless you’re properly hydrated,
MANIPULATE THE NATURAL nothing works properly.

BALANCE OF THE BODY 2 E at raw and green leafy vegetables: Powerful
IMPROPERLY IT WILL ALWAYS antioxidants and fibre-rich vegetables are the the
FIGHT IT’S WAY RIGHT BACK. best at providing long-lasting energy and hydrating
THE RISK IN THIS PROCESS IS nutrients to the body.

THAT IN THE STRUGGLE TO 3 U se coconut oil: This oil contains a rare form of
RE-ESTABLISH THE BALANCE saturated fats called medium-chain triglycerides.
Unlike other saturated fats they provide an energy
THAT THE BODY NEEDS TO source that the body can actually use. Extra-virgin and
SURVIVE, WE RISK BLOWING raw forms are best.
A FUSE WHEN FATIGUE OR
AN OVER-USE OF CERTAIN 4 E at goji berries: This superfood combats temporary
or chronic fatigue by restoring energy and strength,
HORMONES SETS IN, OR increases endurance through enhanced blood
THE BODY’S ENTIRE SYSTEM oxygenation, and eliminates the waste responsible
for fatigue. I recommend soaking goji berries in water
BECOMES UPSET. overnight before eating and then drinking the leftover
‘goji water’.
NATURAL STIMULANTS
5 E at chia seeds: Another beneficial superfood that is
Before discussing any form of stimulants high in omega-3 fatty acids, vitamin B12, protein,
(good, bad or otherwise), we must first calcium, potassium and iron. They are also great
understand a little-known physiological antioxidants. I recommend soaking them and, even
fact about the body, and that is that blood better, sprouting them. There are many great raw food
sugar is not the only way for the body to recipes that include chia seeds too.
derive energy.
There are actually two energy pathways: 6 B ee pollen: Restores balance to our endocrine system
1. Blood-sugar/insulin pathway and is rich in protein. Bee pollen also contains natural
2. Fat-metabolising/ketosis pathway phenylalanine, which acts as an appetite suppressant,
and lecithin, which helps flush fat from the body.
The ketosis pathway is responsible for
the steady and long-lasting energy for 7 D rink coconut water: Enhances weight loss by keeping
both the body and the brain, and is of the metabolism rate of the body at an optimal level
greatest benefit for the daily operations (among many other benefits). There isn’t much that
of life. It is thus the most-balanced system coconut water cannot do to improve health.
that the body needs.
8 Use more cinnamon: Stabilises blood sugar levels which,
On the other hand, the insulin pathway in return, helps control cravings and hunger pangs.
is relatively unstable in the way in which
it produces energy. This insulin system is 9 D rink apple cider vinegar: Cleanses the digestive tract
a great way to acquire energy fast, but and restores alkaline levels while restoring hormonal
these life threatening, fight-or-flight balance.
situations are rare.
36 Muscle Evolution 10 U se cacao powder: Contains theobromine, a mild
stimulant that can help enhance fat burning (among
several other properties). I add raw cacao to a special
recipe that includes organic coffee grounds, coconut
milk powder and raw honey to create a form of B12
that the body can actually use. This is commonly
referred to as a cobalamin drink or tonic.

WHAT ABOUT SUPPLEMENTS?

You may ask then, “do I need supplements?” The short answer is yes. Unfortunately (and
more so today than ever before) we live and eat in an toxic environment. The bottom
line is that certain foods and the dangerous environmental toxins they contain put the
body into a hormonally imbalanced state. This is precisely what we are trying to avoid.
When this happens these toxins actually trigger body fat production and, in most cases,
blocks nutrient absorption. I therefore encourage everyone to be very careful about what
they eat, but unfortunately we can only do so much. Even the cleanest, most natural or
organic diets still miss a huge piece of the puzzle.

THE BOTTOM LINE IS My top five natural supplements
THAT CERTAIN FOODS to aid exercise, rebuild muscle
AND THE DANGEROUS and bone, and aid recovery are:
ENVIRONMENTAL TOXINS 1. B ranched-Chain Amino Acids
THEY CONTAIN PUT THE
BODY INTO A HORMO- (BCAAs): Essential nutrients that
NALLY IMBALANCED the body normally obtains from
proteins found in foods (meat
STATE. in particular). BCAAs help slow
muscle wasting and help prevent
OMEGA-3 protein and muscle breakdown.
FATTY ACIDS They also aid in the prevention
ARE ESSENTIAL of fatigue and improve
TO REDUCE concentration. Combined, all
these factors improve athletic
PAIN AND performance especially during
SWELLING, intense exercise.
WHICH IS 2. Beta-Alanine: The only naturally
ESPECIALLY occurring beta amino acid (a
HELPFUL AFTER non-essential amino acid).
WORKING OUT Improves athletic performance
TO AID IN THE and both aerobic and anaerobic
RECOVERY endurance by building lean
PROCESS. muscle mass and delaying
muscle fatigue.
3. G lutamine: An amino acid (a
building block for proteins),
found naturally in the body. It is
the most abundant free amino
acid in the body. Glutamine
is produced in muscles and
is distributed by the blood
to the organs that need it.
Muscle wasting occurs when
the body uses more glutamine
than the muscles can produce.
Supplementation prevents this
from occurring while aiding
bodily organs in the process.
4. Arginine: Found in foods
containing protein, arginine is a
semi-essential amino acid that
naturally triggers the body to
make protein helpful for healing
wounds, body building and
preventing tissue wasting.
5. F ish Oils and omega-3 fatty
acids: The real benefits of fish oils
actually come from the omega-3
fatty acids that they contain.
The body doesn’t produce its
own omega-3 fatty acids and
it also cannot make them from
omega-6 fatty acids, which are
fairly common in the Western
diet. They are essential to reduce
pain and swelling, which is
especially helpful after working
out to aid in the recovery
process. M.E

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.

M.E FEATURE By Staff Writer

f you did a Google search

I on training, chances are
you would soon come
across: “How to get
Wolverine’s body” or
“discover the workout
Henry Cavill used to get
Superman’s physique”. These
trends are not unique to
August 2013.

Go back a few months and it was “how
to be built like Bane”, “what did Christian
Bale do to become Batman?” You could
go back months, years and even decades
– the Internet has made a whole host of
suggestions available on how Lou Ferrigno
became the Hulk.

In the “iron game” there are professional
bodybuilders, fitness models and various
professional physique athletes. There
are power lifters, Olympic weightlifters
and strongmen. There are amateur
bodybuilders, strength aficionados and
weekend warriors. One thing has not
changed though – the average guy’s inner
longing, from when he was a young child,
to look and be like a superhero – or, in
adult terms, a pursuit of the ultimate
physique, ultimate muscle size or ultimate
strength.

size

beyondAnd this is not a modern
phenomenon either. In ancient
Greece men would wrestle
and perform feats of strength.
The Vikings and Scots held
events that idealised strength.
Renaissance artists sculpted
statues of the perfect
biHsomwemuscular men. Strongmen of
i ussccileinngcleitfsicwiold in the late 1800s and early 1900s,
nto your gy tiaoyne fsuch as Eugen Sandow andThomas
Inch wowed their contemporary
audiences. John Grimek mixed
muscles and superhero looks with
feats of strength and athleticism.
mClassic legends like Steve Reeves
will forever be remembered for the
38 Muscle Evolution

legacy they left behind, while people like difference in muscle mass is astounding.
Frank Zane shattered the ceiling of what The sport of bodybuilding has moved
people thought was possible in terms of mountains in the pursuit of the ultimate
physique development and symmetry. physique. The drive to become bigger,
faster and stronger has led to a constant
And then a revolution happened. A state of evolution in training principles,
young Austrian landed on the shores of the nutrition and supplementation. Whether
US and bodybuilding literally exploded. old principles are moulded with newer
Suddenly the sheer size of Arnold techniques, whether exercise nutrition is
Schwarzenegger on stage was mind- cutting-edge or based on ancient diets,
blowing and intriguing. The film “Pumping whether supplements are used as workout
Iron” amazed and entertained audiences in boosters or timed peri-workout meals, the
equal measure. Surely the limit had been fact is the science of exercise is constantly
reached? evolving.

Fast-forward three decades and One can not help but wonder how close
superimpose the physiques of Ronnie humans have come to reaching their
Coleman or Jay Cutler next to images absolute potential.
of Schwarzenegger in his prime and the

Fptdopoahfiufsiybfrmtesso-urifadqeoigtynurewboecsefusaotiroilhndfdfeSmiRtnchuoughrlnteswhincemaalieedrsazemtCmeeconaaoplesdevhsgemeyigdsssaeaimanqrnsuioodtnoerus.huJnuaintspyadepiCinrnruisigmmti.lnpeeTrothahnseneeedsxtphttoheret

the glass
ceiling
C onsider this statement:
“You can train, eat like a
king and have the willpower of
a lion, but you cannot go past
your genetic potential.” Fair
enough, right? Bear in mind that
the average Johnny Longsocks
at the local gym is nowhere near
his genetic potential, but the
statement makes sense.

genomicsAfter all, there is an entire market

catering specifically to what has been

Scalled “hard-gainers”, individuals who,
tudying gene expression has
allowed scientists to map the
with all the wealth of knowledge out human genome, and, year by year,
there, struggle to get bigger. And when to get a better understanding of how
they do, they don’t grow at the same our genes influence various aspects
rate as guys who are genetically gifted. of our lives. In the world of strength
Rumour has it that Dorian Yates benched and bodybuilding, the pathways
more on his very first attempt than the responsible for muscle growth, size,
average guy in a commercial gym can performance and strength are of
press after years and years of hard work. paramount interest.
These are the “genetic freaks”. These There was a monumental shift in
are the guys who go on to become Mr. the understanding of how our genes
Olympia. affect muscle size and performance
It seems rather depressing to some, when a protein called myostatin was
and encouraging to others, that despite discovered in 1997 by geneticists
the advances in training principles, the Alexandra McPherron and Se-Jin Lee,
advances in nutrition and supplements who produced a strain of mutant
and the use of performance enhancing mice that lacked the gene, which
substances, there is only so much that can became known as “knockout” or
be achieved. The rest is genetics: a lottery, “mighty mice”.
or design, at the moment of conception.

www.muscleevolution.co.za 39

M.E FEATURE clininitcearelstThere is significant clinical interest in
myostatin and manipulating its levels.
mM y o s t a t i nmpammwmmsAmpnroouyeMooyuTmdaoIoraostthsdndansencacswbemtsunytMslwnlrar,eaiei,etcoemlntmitiiilytigleannisdnlaudcnaoyrldthroriosilosaftessslnfiaumowesfmpttt7vltentvtiaaotbherea0nopecrhctieetsetlamlilkr.inseiooinnsewnaioBs.onrsat,tTcnuntaiitreagelrahihmeoct,lrmaisiatimpmhpltsmsastsythru,aruitlheysmtio.acovoei,srooanhssepniotrmtsiispesragtshohsciatartinbstfitkheeentgenemhihieaeavflmnhedlitvtiterulcssehoheyponmasorgamrctaroctnrytlfyaraeuertaot,uootalltsllvrcuhsyialshirewmesoecsryertaetl.luat,dtbeseanurptslheoTnndtidaalsanhaadGcycncicemtsaeniiodelFmxetstnehetdipdsmasrv,baaaelatfewaicsmrreliymnteduoieniihntortunvrmiaahtcenabsgehgnyoubcglpsyoptepslrilhulewrniyrrnaoetso,beohdttmefwhsdsrset2oeuemtsi,uehossawsilarctiirsynMi2lnneissein.eoncn0tdci-MSsemagsfntrettasnhTmeaouhyttpgcemNttorrysoheeitaucoynoeoaisnlgutolsabattmriyrstluenrtaaasliba,loeonuciny.trtlnirn.rogiicnoe.3eninWthcneIhd.0ankllrghismoseissmobe.oawvtcuTsttrreiaaehhtsetlwinnsrcsnheeailirthniwhetmosrhigaiilbsgldsialoigzetgtfeerhe.re. Ageing, muscle dystrophy diseases and
acquired immune deficiency syndrome
(Aids) could all be significantly improved
if it were possible to reverse the effects
of muscle and strength loss. And for this
reason there have been many scientific
studies on the subject, many of which have
been published in the past decade.
Anyone who has seen photos of a
Belgian Blue or Piedmontese bull will think
that they have seen a doctored image. In
fact, what they have seen is the result of a
gene mutation that leads to the absence
of functional myostatin and, therefore,
uninhibited muscle growth. In other words,
freakily huge, muscle-bound bulls. Animals
lacking myostatin or animals that are
treated with substances such as follistatin –
which block the binding of myostatin to its
receptor cells – have significantly increased
musculature.
The “bully whippet” breed of dogs with a
homozygous mutation in myostatin has a
similar look. Whippets with a homozygous
deletion are apparently less able runners with
poorer agility, but their overall appearance is
significantly more muscular than any other
breed.
There are many published papers about
the effects of myostatin inhibition in rodents.
And every time the results are the same. The
rats that have their myostatin inhibited grow
bigger muscles than control-group rats, and in
certain controlled instances, rats which have
myostatin blocked develop twice as much
skeletal muscle. Rats that have undergone
combined therapy of myostatin inhibition and
physical exercise enjoy the most substantial
results. Despite some theories to the contrary,
available studies also seem to point to the fact
that myostatin inhibition only has an effect
on skeletal muscle size and not cardiac and
smooth muscle, but with all new discoveries –
in the world of science a decade is but a drop
in the ocean – time is the only thing that will
reveal all the facts.

sporatnsd cienceexercise
Okay, so we know what happens in copies of the gene. He shot to fame in and women out there who will get bigger
animals, but what about humans? the scientific research community. This and stronger than anyone else because their
Mutations in both copies of the MSTN baby is considerably bigger and stronger genes allow it.
gene in each cell will result in an than the average child. His mother has a
individual who is considerably more mutation in one copy of the gene. The next question would be side effects.
muscular and therefore stronger. People Obviously very large muscles are a side-
There is almost no doubt that other effect that thousands of men would love to
with a mutation in one copy of the gene children are born with some kind of experience. Because of the potential for gene
therapy being used as a means of doping in
difference in their myostatin function, sport, human studies are closely guarded. In
also have more muscle, but to a lesser whether it is a gene mutation or a defect in articles in the British press leading up to the
degree. In Germany in 2004 a baby the myostatin receptors. The prevalence is London Olympics there were suggestions
boy was born with a mutation in both unknown, but it is likely that there are men that some scientists working with athletes

40 Muscle Evolution





Anyone who has seen photos of a Belgian
Blue or Piedmontese bull will think that

they have seen a doctored image. In fact,
what they have seen is the result of a

gene mutation that leads to the absence
of functional myostatin and, therefore,
uninhibited muscle growth. In other

words, freakily huge, muscle-bound bulls.

had made contact with research scientists has implications on contemporary modes
to try garner knowledge on the process of of thinking, from elite to amateur athletes,
myostatin inhibition or blocking. Despite the and from competition to rehabilitation
shroud of secrecy, some information points programming.
to the possibility of hardened and brittle
tendons as one possible side effect, but Individuals would be able to programme
again, there is simply not enough conclusive their training and preparation for
evidence in human clinical trials to confirm competition in a far more efficient and
or deny this. The long-term effects simply effective way, working with their genetics,
cannot be known until peer-reviewed not against it. Genetic mapping for
human studies publish their results. individualised training is already possible,
and it is an available service for members
Some claim that the entire idea is a of the public, including South Africans. If
scam and that it is unlikely to ever have this is where we are now, imagining where
the effects that many are hoping for, least we could be in ten years, where myostatin
of all for people in the realm of sport and function is mainstream knowledge, is
exercise. Others believe that myostatin particularly exciting.
inhibiting drugs, administered through the
blood stream, would effectively block the Once the barriers to athletic and muscular
action of the protein in a way that allows performance have been removed at a
muscle growth to happen in ways that were genetic level, exercise efficiency and diet
previously not possible. Now, whether this paradigms would all be put to the test. There
happens for therapeutic use or performance is every possibility that there would be a
enhancement may still be hypothetical. major shift in the holistic approach to sports
What is not hypothetical, however, is that and exercise. Perhaps hard-gainers would be
advancements in science are driving forward a relic of the past?
humanity’s understanding of the human
genome. The World Anti Doping Agency has
already created a category for gene
An acute understanding of myostatin doping, and has employed scientists
functioning, and the knowledge of how to who are working on mechanisms and
change it, would have profound effects on tests to discover what many believe is
sports science. For starters, sports scientists the inevitable use of gene doping in
could have an entirely new factor to work competitive sports. What this means, then,
with in deciding how to best achieve is that it is likely that myostatin inhibitors,
excellence in the most efficient ways or products that claim to be myostatin
possible. This does not even need to involve inhibitors, will make their way onto the
actually manipulating myostatin function. black market. Various unverified web and
The benefits for effective programming online video reviews speak of products
based on any new knowledge of the genetic that are already out there, and this
growth pathways would have a marked excludes the so-called natural products
effect on sports science and how it relates marketed as legal alternatives.
down the line to athletes of all codes.

Any change in how growth and strength
potential is considered and understood

fWtuhe t u r e ins ohere will this take the evolution of the ultimate, or extreme, human physique?
wIt is impossible to know until, or if, it happens. But if the hype drawn from the

animal trials is anything to go by, the effect is likely to be at least as dramatic as
when anabolic steroids became available, and, quite possibly, far more striking.

By all indications we are on the precipice of massive advancements in
nanotechnology and what is possible medically. A world where sufferers of
muscle dystrophy diseases are able to function normally and a world where men
in their 80s are as strong and mobile as men decades younger is not, on the face
of it, a pipe dream anymore.

This future, which is on our doorstep, may just include a new breed of physique
athlete who is bigger, stronger and faster than anything we ever dreamed
possible. M.E

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

THERE ARE MANY
ATHLETES WHO DESERVE
TO BE FEATURED ON
THE COVER OF MUSCLE
EVOLUTION IN RECOGNITION
FOR ALL THEIR HARD WORK AND
DEDICATION TO THE SPORT.

But it is rare that we find an athlete who
not only has this work ethic and drive,
but the genetic potential to achieve big
things in the world of bodybuilding. Mdu
Green is one of those athletes who holds
great promise in the sport thanks to his
superior genetics. Already boasting the
look of a pro athlete, he is working hard
towards achieving a pro card in the near
future. Having already featured him in
the magazine, his breakthrough year
in 2012 has earned him the right to be
featured on the cover of South Africa’s
only bodybuilding magazine, and we
expect that his journey to bodybuilding
greatness is only just beginning.

Tell us a little about yourself. What
do you do for a living and what do
you like to do for fun?
I am a compassionate and outgoing
person, and I’m a devoted family
man. My idea of fun is spending
time with my fiancé and my
daughter, or going out with friends.
Professionally I am a Personal Trainer
at Virgin Active Pinetown.

How did you get into bodybuilding?
I was introduced to the sport by a friend, who
then taught me how to train. I fell in love with
the sport and have been committed to it ever
since.

Run us through a typical day in your life MDU
now.
I wake up at 04h30 every day and immediately GREENSONUPETRXHOTAHGFORRPEICAE?TA’S
feed my body and muscles with some SSN
Cyto-Guard and whey protein. I see my first
client at 05h00 and continue training people
until 08h00. I then have breakfast, which is
followed by my first workout of the day. I then
see clients again from 12h00 until 19h00,
and I fit in my meals between these sessions.
That’s the life of a South African bodybuilder
I’m afraid (he laughs). I do my second workout
at 19h00 and leave the gym at 20h15 almost
every day.
What is your philosophy when it comes to
training?
Consistency and hard work will always pay off.
Run us through your typical training week.
• M onday: AM - 45 minutes of spinning. PM -

Chest and biceps
• Tuesday: AM – 45 minutes of incline

treadmill. PM - Shoulders and triceps
• Wednesday: Quads and abs
• Thursday: AM – 45 minutes of incline

treadmill. PM - Shoulders
• F riday: Back and abs
• S aturday: 90 minutes of spinning
• S unday: Rest

44 Muscle Evolution

VITAL
STATS:

AGE:
30

LIVES:
Pinetown,
KwaZulu-Natal
TRAINS:
Virgin Active
Pinetown
OFF-SEASON WEIGHT:

100kg
CONTEST WEIGHT:

89kg
COMPETING SINCE:

2002
SPONSORS:

SSN
NOTABLE VICTORIES/

RESULTS:
• NABBA Provincials

division winner
• NABBA SA Overall

winner
• PMB Reshape Classic

Overall Winner
What were some of the
biggest mistakes you
made, both with regard
to your training and
nutrition, when you first
started?
When I first started I had
no knowledge whatsoever
with regard to nutrition. I
only relied on whole food
sources and didn’t use
supplements. I also wasn’t
sure about how much
carbs or protein I should
be eating. I just ate. When
it came to my training, I
didn’t have a structured
programme. I just trained
what I felt like training on
the day.

M.E PROFILE When Do you use any of these new
iyanpobtsayyouopsoou’sidrruutieraoawdatanwirobhaoeltnaeet training techniques that
QUICK FACTS: many guys are trying like
from FST7 or Y3T? If not, what
• Favourite ‘clean’ meal: Rump steak apnoysitthivineg. style of training do you use
with veggies and why?
I definitely superset a lot. The
• Favourite ‘cheat’ meal: Lamb shuck advantages of this training
with potato mash and gravy technique are numerous, like
it burns more calories while
• B est body part to train: Legs still allowing you to focus
• W hat’s in your gym bag: on technique and form. This
type of training also allows
Supplements and training you to get a little rest in
gear between sets, which allows
the individual to build mass. It
46 Muscle Evolution also has the ability to improve
cardiovascular fitness and
vascularity.
How does your training
differ from off-season to
contest season?
During the off-season I don’t
do supersets and don’t do
much cardio either. I prefer
to focus on building mass by
doing giant sets. In-season I
increase the duration of my
cardio sessions and include
supersets into my weight
training sessions.

Where do you draw What is your approach to
inspiration from and who cardio like?
do you respect most in the In my personal opinion
industry? cardio plays a crucial role in developing a
When you are passionate bodybuilder’s body, especially when you are
about what you do you’re preparing for a contest. If you want to get the
able to draw inspiration from best conditioning, cardio is what you need to
anything positive. I then focus on.
use that positive energy to What is your philosophy when it comes to
influence other areas of my nutrition?
life and what I do. I also draw You are what you eat. Healthy eating and
inspiration from Muscle balanced nutrition is very important as this
Evolution Editor-in-Chief, is what drives muscle growth. It also helps to
improve overall health.
Andrew Carruthers because What role do supplements play in
of all the hard work that your nutrition plan? What does your
he puts in to promoting supplement plan look like?
SA bodybuilding. I Supplements play a very important role
have a great deal of in my nutrition plan, especially with my
respect for him. I on-the-go lifestyle. Supplements help to
also consider Chris immediately start repairing the muscle
Fitzpatrick to be a guru tissue that was damaged during training
and helps to develop lean muscle mass
in this sport, who is always during the recovery phase. My supplement
willing to help athletes like plan consists of SSN Glutamine, 100% Whey
me progress. We need more Protein, Essential Fats Daily Pack, a fat burner,
people like this in the industry CLA, vitamin C, Vitargo Carbo Loader and
to help grow this sport of Cyto-Guard.
bodybuilding in SA.

How do you eat when you’re prepping for
a show?
• B reakfast: 10 egg whites, 1 cup of oats with

SSN 100% Whey Protein
• M id-morning: Broccoli and 300g of chicken

breast
• L unch: 200g of chicken breast with potato

or veggies, along with SSN 100% Whey
Protein

My family
fmiaptaalheaennwaceoncdngaapdésrdygrltoarweisrmuvyrewkieenynloeldhtmgnetheot.opeehd

• Mid-afternoon: 300g of fish Who would you say bodybuilder who goes through what we do,
• Snack: SSN Vitargo Carbo Loader has had the biggest year in, year out, all for the love of the sport.
• Early evening: 300g of chicken breast and impact on your Let me tell you, this is not child’s play.
career and why? What are the most important lessons
broccoli It has got to be the you’ve learnt during your career so far?
• D inner: Green salad and 300g of chicken lady in my life, my Hard work always pays off in the end. I’ve
fiancé. She has given learnt this lesson through all the challenges
breast me so much support, and the ups and downs of this sport.
What, in your opinion, are the key in so many ways What has been your most memorable show
fundamentals of bodybuilding? and is always there to date and why?
It’s important to have a vision of what you when I need her. It has to be Nabba Provincials. That show was
want to achieve and where you are going. Secondly, the love I a stepping stone for me as it opened a lot of
Consistency in pursuing these goals is also have received in SA doors.
key, so stay focused. It is also important to from bodybuilding What are your thoughts on the current
equip yourself with the knowledge you need fans is also amazing, state of bodybuilding in SA?
to achieve your goals and constantly stay and humbling. That Let me touch on the local athletes. I see a lot
up to date as the sport of bodybuilding is keeps me going of growth amongst the athletes who love
constantly evolving. and has impacted this sport. This sport has also evolved, driven
What are some of the biggest mistakes you my life dramatically. by the increased access to information and
see guys in the gym making? Knowing that I have knowledge. My only concern is that most
The biggest mistake most guys make is that fans who look up to athletes don’t get the recognition they
me and see me as a deserve.
role model makes me What are your future plans for the sport?
want to become a Getting that pro card is still my main aim.
better person. What advice would you give to guys out
there who want to follow in your footsteps
they neglect leg training. Most guys don’t and maybe get on stage one day?
realise that leg training helps to stimulate My advice would be that consistency and
overall growth as it promotes the release of hard work pays off. So have discipline, respect
important growth hormones. Another big the sport and always believe in your abilities.
mistake is the use of poor technique and Dare to dream, I always say. M.E
form, which often leads to injury.
How do you maintain your dedication and www.muscleevolution.co.za 47
commitment to training throughout the
year?
Honestly, I don’t know how I keep going. It has
to do with the people in my life who continue
to support me and what I do. My family and
my fiancé are the people who always keep me
grounded and give me the strength and will
to carry on. Bodybuilding is not just a sport for
me either. It is a way of life.
Which bodybuilders do you most want to
emulate in terms of your physique?
There is no one in particular. I respect every