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70 Articles

There’s more than one way to skin a cat, as the saying goes. In bodybuilding, everyone has their own preferred ways of doing things, and that makes perfect sense, as every body is unique in its own way. But ultimately, it all comes down to two crucial elements - good nutrition and consistent hard training. One thing our cover man, Frank Zane, says in this issue particularly resonates with me: “One workout doesn’t lead to anything,” he says in “The Zane Way” on page 44. “It’s continuous workouts, and how that goes depends on my motivation. You’ve got to have a reason for doing any kind of hard training. That’s what it takes to get in shape.” While every workout counts, it’s your training as a whole, not just what you do…

HEALTH & NUTRITION

HAVE ANOTHER CUP Researchers from Stanford University, US, conducted a multipart study that found that regular caffeine consumption may keep levels of a protein linked to inflammation tamped down. And don’t stress over that fifth cup of coffee, dietary guidelines say that it’s cool to get around three to five cups of coffee (or about 400 mg/d caffeine) a day and that the brew is “not associated with increased long-term health risks among healthy individuals”. BUGGED OUT Scientists at the VTT Technical Research Centre of Finland have developed a ground-bug meal that they found is the perfect structure and flavour for mixing into other foods to enhance protein content without adding extra fat or carbs. They derived this culinary delight by figuring out a special method to grind up the lovelies into different…

HEALTH & NUTRITION

There’s more than one way to skin a cat, as the saying goes. In bodybuilding, everyone has their own preferred ways of doing things, and that makes perfect sense, as every body is unique in its own way. But ultimately, it all comes down to two crucial elements - good nutrition and consistent hard training. One thing our cover man, Frank Zane, says in this issue particularly resonates with me: “One workout doesn’t lead to anything,” he says in “The Zane Way” on page 44. “It’s continuous workouts, and how that goes depends on my motivation. You’ve got to have a reason for doing any kind of hard training. That’s what it takes to get in shape.” While every workout counts, it’s your training as a whole, not just what…

JUST ONCE… OR TWICE Sometimes a workout just isn’t in the cards, but as long as you get to the gym at least once or twice a week, you’ll still be able to keep yourself in the healthy lane, says a new study out of the University of Sydney. Scientists analysed data on more than 60,000 people and discovered that active adults — including those who exercised only once or twice a week — had about a 30% lower risk of death from all causes than adults who pretty much never got off their arses. GET FIT FAST Exercise scientists at McMaster University in Canada put the stairs to the test to find out how much work you need to put into climbing them to get a good health benefit. They had subjects…

HEALTH & NUTRITION

HAVE ANOTHER CUP Researchers from Stanford University, US, conducted a multipart study that found that regular caffeine consumption may keep levels of a protein linked to inflammation tamped down. And don’t stress over that fifth cup of coffee, dietary guidelines say that it’s cool to get around three to five cups of coffee (or about 400 mg/d caffeine) a day and that the brew is “not associated with increased long-term health risks among healthy individuals”. BUGGED OUT Scientists at the VTT Technical Research Centre of Finland have developed a ground-bug meal that they found is the perfect structure and flavour for mixing into other foods to enhance protein content without adding extra fat or carbs. They derived this culinary delight by figuring out a special method to grind up the…

HEALTH & NUTRITION

Q I am a uni student with a schedule that allows me to get to the gym up to five days per week. However, I know that more is not always better and that training needs to be balanced with rest, or else growth will not occur. What kind of body-part split would you recommend for me? You are absolutely right when you say that more is not always better and mention the need for ample rest. What I will suggest in your case is something I call a rotating split. During Week 1 you will train five days per week; during Week 2 you will hit the weights four days per week; and in Week 3 you will work out only three days. Then, after Week 3 is complete, you…

JUST ONCE… OR TWICE Sometimes a workout just isn’t in the cards, but as long as you get to the gym at least once or twice a week, you’ll still be able to keep yourself in the healthy lane, says a new study out of the University of Sydney. Scientists analysed data on more than 60,000 people and discovered that active adults — including those who exercised only once or twice a week — had about a 30% lower risk of death from all causes than adults who pretty much never got off their arses. GET FIT FAST Exercise scientists at McMaster University in Canada put the stairs to the test to find out how much work you need to put into climbing them to get a good health benefit.…

Moe Elmoussawi liked high reps — did he ever! For a while he cranked out 1000 per body part in sets of 50 to 100. The routine below was the one he used before placing ninth in the 2008 Olympia — his career high point — and it’s a little less of an endurance test (he alternated it with a moderate-volume workout). Still, its tally of 625 reps is about four times what most bodybuilders do in a biceps routine. The mega reps didn’t transform all of the 175cm Lebanese-native into a Goliath, but his arms were two of the best in every contest he entered, including the 2008 and 2009 Olympias. Though he cracked the top 10 in both of those appearances, ahead of several legends, he never won…

FOCUS ON THE GOOD

Q WHAT DO YOU THINK OF THE FUTURE OF THE SPORT OF BODYBUILDING? If you listened to what David Pecker said at the last Olympia, he was stressing that everyone who has an interest in the sport needs to stop being so negative. Stop the hate that comes after someone wins. That negativity is dragging us all down. Everyone who competes and wins should be exalted. Everyone likes to say that bodybuilding is dying. It’s growing! It’s growing in so many ways! Be positive about that fact. This is all David Pecker’s way of saying “I’m all in — show the world that you like this sport. Don’t let the internet drag us down.” Q DO YOU HANG OUT WITH OR TRAIN WITH OTHER PROS MORE WHEN YOU TRAVEL FOR CONTESTS? You know…

FOCUS ON THE GOOD

Q I am a uni student with a schedule that allows me to get to the gym up to five days per week. However, I know that more is not always better and that training needs to be balanced with rest, or else growth will not occur. What kind of body-part split would you recommend for me? You are absolutely right when you say that more is not always better and mention the need for ample rest. What I will suggest in your case is something I call a rotating split. During Week 1 you will train five days per week; during Week 2 you will hit the weights four days per week; and in Week 3 you will work out only three days. Then, after Week 3 is complete,…

OVERSEAS INTERESTS

Q DOES A STREAK OF 14 CONSECUTIVE PRO WINS MAKE YOU MORE SELECTIVE ABOUT WHICH SHOWS TO ENTER? Not really. I really enjoy doing the Grand Prix shows, travelling to see fans in different countries, so I try to participate in those contests, but they haven’t been doing 212 at a lot of those events right now. Q WHAT IS PROJECT FLEX KOREA? It’s the same model we use for Project Flex in the United States — this is the second year I’ve done it while I was there for the Korea Grand Prix 212 [which Lewis won for the third time in 2016]. It was only a one-day camp, but if we’d known the response to the opportunity would be so great we would have done two days. The tickets sold in…

OVERSEAS INTERESTS

Moe Elmoussawi liked high reps — did he ever! For a while he cranked out 1000 per body part in sets of 50 to 100. The routine below was the one he used before placing ninth in the 2008 Olympia — his career high point — and it’s a little less of an endurance test (he alternated it with a moderate-volume workout). Still, its tally of 625 reps is about four times what most bodybuilders do in a biceps routine. The mega reps didn’t transform all of the 175cm Lebanese-native into a Goliath, but his arms were two of the best in every contest he entered, including the 2008 and 2009 Olympias. Though he cracked the top 10 in both of those appearances, ahead of several legends, he never won…

FOCUS ON THE GOOD

Q WHAT DO YOU THINK OF THE FUTURE OF THE SPORT OF BODYBUILDING? If you listened to what David Pecker said at the last Olympia, he was stressing that everyone who has an interest in the sport needs to stop being so negative. Stop the hate that comes after someone wins. That negativity is dragging us all down. Everyone who competes and wins should be exalted. Everyone likes to say that bodybuilding is dying. It’s growing! It’s growing in so many ways! Be positive about that fact. This is all David Pecker’s way of saying “I’m all in — show the world that you like this sport. Don’t let the internet drag us down.” Q DO YOU HANG OUT WITH OR TRAIN WITH OTHER PROS MORE WHEN YOU TRAVEL FOR…

FOCUS ON THE GOOD

BEFORE AND AFTER

Scientists now have the ability to clone animals, make organs from stem cells and even operate vehicles on Mars. With all these advancements, you’d think that someone would have developed an exercise pill by now that could turn the average bloke into Ronnie Coleman. That being said, nutritional science has made massive progress. Supplement formulas are precise, and so is their dosage and timing. Maybe you’re working out hard and heavy but you’re not seeing the results you want. Perhaps you get tired mid-workout. We now know what you should take and when to get the best muscle-building bang for your buck. Research shows that taking the right supplements before and after your workouts is the best window of opportunity for making both immediate progress in the gym and long-term…

BEFORE AND AFTER

HEAT BURNS MEAT

Q CAN I GAIN MUSCLE WHILE ALSO LOSING FAT OR DO I HAVE TO CHOOSE ONE OR THE OTHER? Being able to develop good lean muscle while dropping body fat at the same time should always be the goal, whether you’re competing or just training for a quality physique. In my opinion, it’s all about combining quality and quantity instead of choosing between the two. The type of training that has to be done in order to achieve this entails combining fundamental mass-gaining movements with cardio, where the two are happening at the same time. This is a concept I call “Heat Burns Meat”. When you put a steak on the grill, what happens? Once heat gets to it, the fat starts to melt away. Well, the body works in the same…

HEAT BURNS MEAT

OVERSEAS INTERESTS

Q DOES A STREAK OF 14 CONSECUTIVE PRO WINS MAKE YOU MORE SELECTIVE ABOUT WHICH SHOWS TO ENTER? Not really. I really enjoy doing the Grand Prix shows, travelling to see fans in different countries, so I try to participate in those contests, but they haven’t been doing 212 at a lot of those events right now. Q WHAT IS PROJECT FLEX KOREA? It’s the same model we use for Project Flex in the United States — this is the second year I’ve done it while I was there for the Korea Grand Prix 212 [which Lewis won for the third time in 2016]. It was only a one-day camp, but if we’d known the response to the opportunity would be so great we would have done two days. The…

OVERSEAS INTERESTS

The most effective way to train the biceps is to combine a “squeeze” exercise and a “stretch” exercise. My favourite squeeze exercise is the concentration curl and for stretch, incline curls. For concentration curls, keep your elbow pointed to the floor, and curl the dumbbell up to the opposite shoulder. For incline curls adjust an incline bench to 45 degrees, grab a dumbbell in each hand, sit down and lie back against the backrest. Hold the dumbbells to your sides, stretching the biceps and curling the dumbbells up as you normally would. ALTERNATIVES Seated machine curls, standing dumbbell curls. FORM AND FUNCTION The biceps are a fusiform muscle with two heads (bi = two, ceps = heads) and actually span two joints, the elbow and the shoulder joint. The short head of the biceps…

BEFORE AND AFTER

Scientists now have the ability to clone animals, make organs from stem cells and even operate vehicles on Mars. With all these advancements, you’d think that someone would have developed an exercise pill by now that could turn the average bloke into Ronnie Coleman. That being said, nutritional science has made massive progress. Supplement formulas are precise, and so is their dosage and timing. Maybe you’re working out hard and heavy but you’re not seeing the results you want. Perhaps you get tired mid-workout. We now know what you should take and when to get the best muscle-building bang for your buck. Research shows that taking the right supplements before and after your workouts is the best window of opportunity for making both immediate progress in the gym and long-term…

BEFORE AND AFTER

POWER BODYBUILDING

Powerlifters and bodybuilders are like quarrelling brothers. Some differences they can never fully bridge and yet, for better or worse, they remain closely related. They do many of the same exercises. Bodybuilders squat, deadlift and bench press, just as powerlifters may crank out sets of triceps extensions, barbell rows and dumbbell flyes. A few bodybuilders — most especially Johnnie Jackson, Stan Efferding and, in his early years, Ronnie Coleman — have combined powerlifting and bodybuilding to great effect. They’ve ended the tiff and used a lower-rep, power-intense approach to bodybuilding to become both stronger and larger. RAISING THE DEAD The powerlifting and bodybuilding connection has been long and strong. Two-time Mr Olympia Franco Columbu started as a European champion powerlifter in the ’60s. His best reported lifts of a 750-pound (340kg) deadlift,…

POWER BODYBUILDING

RESTRICTED ACCESS

HYPOTHESIS The principle of training specificity states that muscle will adapt to the specific demands placed on it. Blood flow restricted training (BFR) places specific demands on muscle tissue such as high metabolic stress and high momentary muscle fatigue. One would expect that this type of training would result in significant increases in muscle strength and/or strength endurance. RESEARCH The University of Southern Denmark took 20 subjects and split them into two groups; one group performed 20 workouts of leg extensions (four sets to failure at 20% 1RM) with BFR over the course of 19 days while the other group performed the same workout with the same amount of weight and reps but without BFR. Strength and muscle biopsies were taken before, during and five and 12 days after training had stopped. FINDINGS Gains in…

RESTRICTED ACCESS

HEAT BURNS MEAT

Q CAN I GAIN MUSCLE WHILE ALSO LOSING FAT OR DO I HAVE TO CHOOSE ONE OR THE OTHER? Being able to develop good lean muscle while dropping body fat at the same time should always be the goal, whether you’re competing or just training for a quality physique. In my opinion, it’s all about combining quality and quantity instead of choosing between the two. The type of training that has to be done in order to achieve this entails combining fundamental mass-gaining movements with cardio, where the two are happening at the same time. This is a concept I call “Heat Burns Meat”. When you put a steak on the grill, what happens? Once heat gets to it, the fat starts to melt away. Well, the body works in…

HEAT BURNS MEAT

OPENING ARGUMENTS Defense: muscle tissue is composed of slow-twitch and fast-twitch fibres. Faster repetition speeds activate fast-twitch fibres and have been shown to enhance muscle power and rate of force development. For bodybuilders, activating fast-twitch fibres is most important for muscle growth. Prosecution: performing repetitions with a slower tempo has many advantages including reducing momentum, increasing time under tension and accentuation of metabolic stress known to facilitate muscle growth. EVIDENCE Although it is true that rapid-force development and muscle power are more specifically stimulated by higher rep speed, a recent review of studies comparing fast (less than one second up) versus slow rep speed (more than one second up) that also included muscle scans to measure changes in muscle hypertrophy showed that slower rep speeds may improve gains in muscle size by nearly 50%…

The most effective way to train the biceps is to combine a “squeeze” exercise and a “stretch” exercise. My favourite squeeze exercise is the concentration curl and for stretch, incline curls. For concentration curls, keep your elbow pointed to the floor, and curl the dumbbell up to the opposite shoulder. For incline curls adjust an incline bench to 45 degrees, grab a dumbbell in each hand, sit down and lie back against the backrest. Hold the dumbbells to your sides, stretching the biceps and curling the dumbbells up as you normally would. ALTERNATIVES Seated machine curls, standing dumbbell curls. FORM AND FUNCTION The biceps are a fusiform muscle with two heads (bi = two, ceps = heads) and actually span two joints, the elbow and the shoulder joint. The short…

ALL ABOUT FUNCTION

OPENING ARGUMENTS Defense The barbell squat is an exercise that has achieved iconic status in all weight-training circles. Squats deserve such a status due to the inherent difficulty of balancing heavy weight on your back, descending down into the crushing depths of a “full squat” and then ascending triumphantly having overcome both the fear and pain of being crushed. This free-weight manoeuvre is unstable and is therefore inherently better than the leg press for improving balance. Prosecution It is true that balance is required to control a free weight resting on your shoulders as you drop and come up; nevertheless, the act of pressing with the legs is not all that different mechanically speaking compared with the leg press. Aside from the “skill” required for squatting, absolute strength and even balance may…

ALL ABOUT FUNCTION

FORM CHECK With bentover rows, lead with the elbows as you pull and squeeze the shoulder blades together at the move’s apex. Focusing just on the large back muscles, like the latissimus dorsi and trapezius, and neglecting smaller ones, such as the teres major, teres minor, rhomboids and quadratus lumborum, can lead to an underdeveloped and underwhelming V-taper. Even when time is tight, you can train your whole back by pairing a vertical pull with a horizontal one to hit your mid and upper back and lower and upper lats. Supersets will also shave minutes off your workout while keeping the intensity high. Traps get special attention, and nothing will build a massive yolk like heavy-arse high pulls. SPEED SESSION BACK…

POWER BODYBUILDING

Powerlifters and bodybuilders are like quarrelling brothers. Some differences they can never fully bridge and yet, for better or worse, they remain closely related. They do many of the same exercises. Bodybuilders squat, deadlift and bench press, just as powerlifters may crank out sets of triceps extensions, barbell rows and dumbbell flyes. A few bodybuilders — most especially Johnnie Jackson, Stan Efferding and, in his early years, Ronnie Coleman — have combined powerlifting and bodybuilding to great effect. They’ve ended the tiff and used a lower-rep, power-intense approach to bodybuilding to become both stronger and larger. RAISING THE DEAD The powerlifting and bodybuilding connection has been long and strong. Two-time Mr Olympia Franco Columbu started as a European champion powerlifter in the ’60s. His best reported lifts of a 750-pound…

POWER BODYBUILDING

When people think front double biceps pose, they obviously visualise big biceps. However, the biceps are only one of several muscle groups that play an important part in presenting a winning front double biceps pose. One muscle group of particular importance is the forearm flexors. The forearm flexors are the part of the forearm that fills in the gap between the biceps and the forearm. One of the most effective exercises for the forearm flexors is the wrist curl. This exercise can be done with either a straight bar or a pair of dumbbells. If using a bar, select a short straight bar. Then hold the bar palms facing away, a little narrower than shoulder width. Sit on a bench with your forearms resting flat on top of your thighs so…

Chin-ups and lat pulldowns will make your lats wider, but if you want a thick, densely-muscled back, you need to do rows. The T-bar row allows you to use a neutral grip — palms facing each other — which is the biomechanically strongest position to pull from. This gives T-bars an advantage over bentover rows, where the palms are turned down. Because you can use both hands, you can load more weight, and that gives the T-bar an edge over dumbbell rows, too. The only catch is that many gyms don’t have a T-bar row station. See sidebar for how you can create your own. OLD SCHOOL If your gym doesn’t have a T-bar station, go old school like Ronnie Coleman (above) so you can get all the benefits of this bread-and-butter…

RESTRICTED ACCESS

HYPOTHESIS The principle of training specificity states that muscle will adapt to the specific demands placed on it. Blood flow restricted training (BFR) places specific demands on muscle tissue such as high metabolic stress and high momentary muscle fatigue. One would expect that this type of training would result in significant increases in muscle strength and/or strength endurance. RESEARCH The University of Southern Denmark took 20 subjects and split them into two groups; one group performed 20 workouts of leg extensions (four sets to failure at 20% 1RM) with BFR over the course of 19 days while the other group performed the same workout with the same amount of weight and reps but without BFR. Strength and muscle biopsies were taken before, during and five and 12 days after training…

RESTRICTED ACCESS

OPENING ARGUMENTS Defense: muscle tissue is composed of slow-twitch and fast-twitch fibres. Faster repetition speeds activate fast-twitch fibres and have been shown to enhance muscle power and rate of force development. For bodybuilders, activating fast-twitch fibres is most important for muscle growth. Prosecution: performing repetitions with a slower tempo has many advantages including reducing momentum, increasing time under tension and accentuation of metabolic stress known to facilitate muscle growth. EVIDENCE Although it is true that rapid-force development and muscle power are more specifically stimulated by higher rep speed, a recent review of studies comparing fast (less than one second up) versus slow rep speed (more than one second up) that also included muscle scans to measure changes in muscle hypertrophy showed that slower rep speeds may improve gains in muscle…

ALL ABOUT FUNCTION

OPENING ARGUMENTS Defense The barbell squat is an exercise that has achieved iconic status in all weight-training circles. Squats deserve such a status due to the inherent difficulty of balancing heavy weight on your back, descending down into the crushing depths of a “full squat” and then ascending triumphantly having overcome both the fear and pain of being crushed. This free-weight manoeuvre is unstable and is therefore inherently better than the leg press for improving balance. Prosecution It is true that balance is required to control a free weight resting on your shoulders as you drop and come up; nevertheless, the act of pressing with the legs is not all that different mechanically speaking compared with the leg press. Aside from the “skill” required for squatting, absolute strength and even…

ALL ABOUT FUNCTION

1 MAKE PANCAKES Combine 1 diced banana, 2 tbsp peanut butter, 2 tbsp coconut oil, ½ cup milk and 1 egg and whisk until fluffy. Stir in ¼ cup sprouted wholewheat flour. For each pancake, add ¹/8 batter to hot pan and cook 2 to 3 minutes on each side. Top with banana slices, walnuts and cinnamon. 2 BAKE MUESLI BARS Combine 1 cup PB, ¼ cup shredded coconut, 2 tsp cinnamon, 1 tbsp maple syrup, 1 tbsp coconut oil, ½ cup rolled oats and 2 tbsp sesame seeds. Spread on a nonstick baking dish. Bake at 175°C for 10 minutes. Let cool. Cut into bars. 3 INDULGE WITH SOME FUDGE In a saucepan, combine 1 cup PB, ¼ cup coconut butter, 2 tbsp maple syrup, 2 tsp vanilla extract and ½ cup crushed peanuts.…

MIGHTY GREAT SANDWICHES

Honey-mustard BLT SERVES 1 INGREDIENTS 2 slices smoked bacon 115g barbecue chicken breast, shredded 1 tbsp low-fat Greek yoghurt 2 tbsp Dijon mustard 2 tsp honey ¼ cup diced red onion ½ tsp garlic powder Salt and black pepper, to taste 1 large wholemeal pita ½ cup mixed baby greens ½ tomato, sliced DIRECTIONS 1. Preheat oven to 200°C. Line a sheet tray with bacon and bake 15 minutes, or until crispy. (Or else cook it in the microwave by placing on a paper-towel-lined plate, then topping with another paper towel; cook for 6 to 8 minutes.) 2. In a bowl, combine chicken, yoghurt, mustard, honey, onion, garlic powder, salt and pepper. 3. Lightly heat pita in microwave to soften. Cut it in half and stuff with the chicken mixture, baby greens and tomato. Add a bacon strip to each half. PIG OUT ON PROTEIN Bacon meets barbecue chicken, yoghurt,…

MIGHTY GREAT SANDWICHES

FORM CHECK With bentover rows, lead with the elbows as you pull and squeeze the shoulder blades together at the move’s apex. Focusing just on the large back muscles, like the latissimus dorsi and trapezius, and neglecting smaller ones, such as the teres major, teres minor, rhomboids and quadratus lumborum, can lead to an underdeveloped and underwhelming V-taper. Even when time is tight, you can train your whole back by pairing a vertical pull with a horizontal one to hit your mid and upper back and lower and upper lats. Supersets will also shave minutes off your workout while keeping the intensity high. Traps get special attention, and nothing will build a massive yolk like heavy-arse high pulls. SPEED SESSION BACK…

Q I’ve been hearing about how bacteria can help us. How can I make sure I’ve got the good stomach bugs? Studies on the bacterial populations that live in our gastrointestinal tract have exploded in the past few years. These masses of germs — which are estimated to be at least three times more populous than your own human cells — are called your microbiome, and they have been found to influence everything from mental health and metabolism to the immune system and heart health. One key to keeping them on your side and not turning into an unruly mob of harmful bacteria is to continuously add in more good guys to keep the baddies in check. And that means you should be getting plenty of foods that feature probiotics. Load up…

When people think front double biceps pose, they obviously visualise big biceps. However, the biceps are only one of several muscle groups that play an important part in presenting a winning front double biceps pose. One muscle group of particular importance is the forearm flexors. The forearm flexors are the part of the forearm that fills in the gap between the biceps and the forearm. One of the most effective exercises for the forearm flexors is the wrist curl. This exercise can be done with either a straight bar or a pair of dumbbells. If using a bar, select a short straight bar. Then hold the bar palms facing away, a little narrower than shoulder width. Sit on a bench with your forearms resting flat on top of your thighs…

Chin-ups and lat pulldowns will make your lats wider, but if you want a thick, densely-muscled back, you need to do rows. The T-bar row allows you to use a neutral grip — palms facing each other — which is the biomechanically strongest position to pull from. This gives T-bars an advantage over bentover rows, where the palms are turned down. Because you can use both hands, you can load more weight, and that gives the T-bar an edge over dumbbell rows, too. The only catch is that many gyms don’t have a T-bar row station. See sidebar for how you can create your own. OLD SCHOOL If your gym doesn’t have a T-bar station, go old school like Ronnie Coleman (above) so you can get all the benefits of…

SEARED SALMON & PIPIS

SERVES 4 INGREDIENTS FOR THE BLACK RICE: 1 cup black rice 1 tsp grapeseed oil 1 tsp chopped fresh thyme 1 bay leaf 3 cups chicken stock FOR THE GREEN CURRY SAUCE: 1 tbsp grapeseed oil ¼ cup chopped onion 1 garlic clove, minced ½ cup mirin wine \ 175ml coconut milk 3 tbsp rice wine vinegar 3 tbsp green curry paste ¼ bunch coriander sprigs Salt and pepper, to taste FOR THE MAIN DISH: 6 tbsp grapeseed oil 4 salmon fillets (200g each) 20 pipis 1 tsp minced ginger 1 tsp minced garlic 1 tsp minced spring onion ¼ cup mirin wine Juice of 1 lime 1 tbsp butter ¼ cup chicken stock Fresh coriander, for garnish DIRECTIONS BLACK RICE Heat a wide, shallow pot over high heat. Add rice, oil, thyme and bay leaf and toast for 3 minutes, stirring occasionally. Add chicken stock and cook for 20 to 30 minutes on medium-low heat. Turn off the heat…

SEARED SALMON & PIPIS

Q I’ve been reading a lot about the importance of nutrition for making gains once the workout is done, as this is the time when real muscle building takes place. But I’ve also read that proper nutrition during the workout is also necessary. With so many supps out there for pre- and post-workout, I think I’m covered. But what should I be taking during my workout? The purpose of nutrition during exercise is to stay hydrated, boost performance, provide immediate fuel for muscles, preserve muscle and improve recovery. Therefore, what you take in depends on how long you’re working out and what your goals are. Before we get to that, eating before training is important in order to keep nutrients working their way around your body. Also, water is critical so you…

SWEET POTATO PANCAKES SERVES 1 (2 PANCAKES) INGREDIENTS 1 medium-size sweet potato ½ cup rolled oats 1 large egg 4 egg whites 1 tsp vanilla extract 1 tsp cinnamon ¼ cup low-fat plain yoghurt ½ cup sliced strawberries ½ cup blueberries DIRECTIONS Microwave sweet potato until soft. Let cool, then remove skin with a knife. Place oats in a blender and pulse until powdery; empty into a bowl and set aside. Add sweet potato to blender and pulse until smooth. Mix with the oat powder, then stir in egg, egg whites, vanilla, cinnamon and yoghurt. For each pancake, add ½ cup batter into a pan and cook for 1 to 2 minutes over medium heat, flip and cook for an additional 30 seconds. Top with berries.…

MAKE ROOM FOR MUSHROOMS

Mushrooms are often forgotten about when picking foods that can provide you with a dense dose of nutrition, but they actually have a tremendous amount of potential to be a game changer when added to your plate. “Mushrooms are full of fibre and are rich in B vitamins,” says Kim Larson, a specialist in sports dietetics. “Other key nutrients include potassium and important minerals like selenium, copper, iron and phosphorus.” They’re also high in vitamin D (which helps us absorb calcium), play an essential role in keeping muscles and bones healthy, are an immune-response modulator and reduce pain and inflammation. “There is also a strong correlation between adequate vitamin D levels and optimal muscle function,” Larson says. “Vitamin D is a hormone, and when it’s activated it regulates many genes that affect muscle…

MAKE ROOM FOR MUSHROOMS

1 MAKE PANCAKES Combine 1 diced banana, 2 tbsp peanut butter, 2 tbsp coconut oil, ½ cup milk and 1 egg and whisk until fluffy. Stir in ¼ cup sprouted wholewheat flour. For each pancake, add ¹/8 batter to hot pan and cook 2 to 3 minutes on each side. Top with banana slices, walnuts and cinnamon. 2 BAKE MUESLI BARS Combine 1 cup PB, ¼ cup shredded coconut, 2 tsp cinnamon, 1 tbsp maple syrup, 1 tbsp coconut oil, ½ cup rolled oats and 2 tbsp sesame seeds. Spread on a nonstick baking dish. Bake at 175°C for 10 minutes. Let cool. Cut into bars. 3 INDULGE WITH SOME FUDGE In a saucepan, combine 1 cup PB, ¼ cup coconut butter, 2 tbsp maple syrup, 2 tsp vanilla extract…

BUTTON/CREMINI/ PORTOBELLO These common mushrooms are all the same type (Agaricus bisporus) sold at different stages of development. SHIITAKE This Asian mushroom has been cultivated since the 1200s in Japan. Shiitakes have a smoky flavour and may help with cardiovascular health by protecting blood vessels. OYSTER This thin mushroom is one of the most sought after in the wild and is commonly cultivated. A study found that it may lower cholesterol. ENOKI Long and thin with small caps, they are often found in Asian dishes. They contain a protein that has been linked to immune-system regulation. MAITAKE A wood-loving mushroom, maitake is also known as hen of the woods or sheep’s head. Studies have found that it can help stimulate immune-system cells.…

MIGHTY GREAT SANDWICHES

Honey-mustard BLT SERVES 1 INGREDIENTS 2 slices smoked bacon 115g barbecue chicken breast, shredded 1 tbsp low-fat Greek yoghurt 2 tbsp Dijon mustard 2 tsp honey ¼ cup diced red onion ½ tsp garlic powder Salt and black pepper, to taste 1 large wholemeal pita ½ cup mixed baby greens ½ tomato, sliced DIRECTIONS 1. Preheat oven to 200°C. Line a sheet tray with bacon and bake 15 minutes, or until crispy. (Or else cook it in the microwave by placing on a paper-towel-lined plate, then topping with another paper towel; cook for 6 to 8 minutes.) 2. In a bowl, combine chicken, yoghurt, mustard, honey, onion, garlic powder, salt and pepper. 3. Lightly heat pita in microwave to soften. Cut it in half and stuff with the chicken mixture,…

MIGHTY GREAT SANDWICHES

Long before he began marketing “The Zane Experience” as a personal seminar in which one could train with and learn from a bodybuilding legend at his personal gym in Southern California, three-time Mr Olympia Frank Zane had a less formal “Zane Experience”. It was all in his head, literally. We’re talking about Zane’s mental approach to training. Nothing was random; everything he did had a purpose. His focus was intense, and, consequently, so were his workouts. The results spoke for themselves: arguably the most aesthetically pleasing physique of all time and a legacy carved in stone. Frank Zane is ageing like fine wine. Still training regularly, looking great and churning out books (his most recent one being 91 Day Wonder Body, available at frankzane.com), he’s on our short list for an interview…

Q I’ve been hearing about how bacteria can help us. How can I make sure I’ve got the good stomach bugs? Studies on the bacterial populations that live in our gastrointestinal tract have exploded in the past few years. These masses of germs — which are estimated to be at least three times more populous than your own human cells — are called your microbiome, and they have been found to influence everything from mental health and metabolism to the immune system and heart health. One key to keeping them on your side and not turning into an unruly mob of harmful bacteria is to continuously add in more good guys to keep the baddies in check. And that means you should be getting plenty of foods that feature probiotics.…

SEARED SALMON & PIPIS

SERVES 4 INGREDIENTS FOR THE BLACK RICE: 1 cup black rice 1 tsp grapeseed oil 1 tsp chopped fresh thyme 1 bay leaf 3 cups chicken stock FOR THE GREEN CURRY SAUCE: 1 tbsp grapeseed oil ¼ cup chopped onion 1 garlic clove, minced ½ cup mirin wine \ 175ml coconut milk 3 tbsp rice wine vinegar 3 tbsp green curry paste ¼ bunch coriander sprigs Salt and pepper, to taste FOR THE MAIN DISH: 6 tbsp grapeseed oil 4 salmon fillets (200g each) 20 pipis 1 tsp minced ginger 1 tsp minced garlic 1 tsp minced spring onion ¼ cup mirin wine Juice of 1 lime 1 tbsp butter ¼ cup chicken stock Fresh coriander, for garnish DIRECTIONS BLACK RICE Heat a wide, shallow pot over high heat. Add…

SEARED SALMON & PIPIS

CONTEST PREP 101

If you’re reading this now, I hope you have already read Part 1 of this series and successfully absorbed/processed all the information presented. In Part 2 we will simply be building on the foundation program (Weeks 12 to 9) so that progress is continuous and progressive. The goal of any contest preparation regimen should be to manifest an improved physique every week by making small, painless and highly strategic tweaks to your diet, training and supplements so that your peak is timed perfectly for contest day. STAY MENTALLY STRONG Often the first four weeks of contest prep are the most difficult from a mental standpoint. Why, you ask? Well, that’s because after four weeks your body fat will be down, but it might not really show just yet on your physique. Because…

CONTEST PREP 101

Q I’ve been reading a lot about the importance of nutrition for making gains once the workout is done, as this is the time when real muscle building takes place. But I’ve also read that proper nutrition during the workout is also necessary. With so many supps out there for pre- and post-workout, I think I’m covered. But what should I be taking during my workout? The purpose of nutrition during exercise is to stay hydrated, boost performance, provide immediate fuel for muscles, preserve muscle and improve recovery. Therefore, what you take in depends on how long you’re working out and what your goals are. Before we get to that, eating before training is important in order to keep nutrients working their way around your body. Also, water is critical…

PUMPING IRON AT 40

It’s hard to overstate the impact of director George Butler’s 1977 documentary Pumping Iron, not just on bodybuilding, but on society. For one thing, it introduced the world to pre-Conan Arnold Schwarzenegger, whose incredible success might not have been possible without his breakout performance as himself in PI. Then there’s the mainstreaming of gyms that can be traced to the film’s release. Beginning in the late 1970s and well into the ’80s, the health club industry saw massive growth, with chains popping up throughout the US, then the world, and with them, a surge in gym memberships. Pumping Iron is the reason many of us, myself included, got into working out in the first place, so it’s with great pleasure that I wish George, Arnold and the rest of the film’s cast…

PUMPING IRON AT 40

THE 10 STRONGEST HUMANS EVER TO WALK THE EARTH

THROUGHOUT HISTORY, mankind has been obsessed with physical strength. Since the days when the legends of Hercules first took shape, to the ancient Olympic Games where wrestling matches were used to determine the strongest man alive, we have always wanted to name one man above all others. As the centuries wore on, the methods for determining the strongest man grew more sophisticated, from the advent of Highland games to Olympic weightlifting. Since 1977 the presumed strongest men in the world have gathered annually to compete in the World’s Strongest Man competition (WSM) to determine who’s No. 1, with similar contests being held by the International Federation of Strength Athletes (IFSA) and at the Arnold Sports Festivals. Still, with all the various ways we’ve devised to determine who is the strongest of the…

THE 10 STRONGEST HUMANS EVER TO WALK THE EARTH

SWEET POTATO PANCAKES SERVES 1 (2 PANCAKES) INGREDIENTS 1 medium-size sweet potato ½ cup rolled oats 1 large egg 4 egg whites 1 tsp vanilla extract 1 tsp cinnamon ¼ cup low-fat plain yoghurt ½ cup sliced strawberries ½ cup blueberries DIRECTIONS Microwave sweet potato until soft. Let cool, then remove skin with a knife. Place oats in a blender and pulse until powdery; empty into a bowl and set aside. Add sweet potato to blender and pulse until smooth. Mix with the oat powder, then stir in egg, egg whites, vanilla, cinnamon and yoghurt. For each pancake, add ½ cup batter into a pan and cook for 1 to 2 minutes over medium heat, flip and cook for an additional 30 seconds. Top with berries.…

LINGUINE WITH RED CLAM SAUCE & FRESH BASIL SERVES 1 185g clams ½ cup tomato-based pasta sauce (look for one as low in calories, sugar and salt as possible) 85g wholemeal linguine 2 tsp grated pecorino cheese 4 fresh basil leaves, cut into very thin slivers 1. Heat clams and pasta sauce in a small saucepan over low heat. 2. Bring a large pot of water to boil. Cook linguine according to package directions, omitting any suggested oil. Drain linguine and transfer to a medium shallow bowl. 3. Spoon sauce over top. Sprinkle with cheese and basil. CHEF’S TIP Consider a bean pasta like chickpea or lentil to boost the protein content. Cook it until it’s al dente or the pasta will become mushy and taste more like beans. SEARED TUNA WITH OLIVE-TOMATO TAPENADE SERVES 1 ½ medium roma or plum tomato, cut into ½…

MAKE ROOM FOR MUSHROOMS

Mushrooms are often forgotten about when picking foods that can provide you with a dense dose of nutrition, but they actually have a tremendous amount of potential to be a game changer when added to your plate. “Mushrooms are full of fibre and are rich in B vitamins,” says Kim Larson, a specialist in sports dietetics. “Other key nutrients include potassium and important minerals like selenium, copper, iron and phosphorus.” They’re also high in vitamin D (which helps us absorb calcium), play an essential role in keeping muscles and bones healthy, are an immune-response modulator and reduce pain and inflammation. “There is also a strong correlation between adequate vitamin D levels and optimal muscle function,” Larson says. “Vitamin D is a hormone, and when it’s activated it regulates many genes…

MAKE ROOM FOR MUSHROOMS

BEWARE OF DIET TRAPS

JUST LIKE TRAINING, healthy eating is much more complicated than knowing the basics. Sure, you probably realise by now that a deep-fried onion blossom is not exactly conducive to maintaining a rock-solid midsection. But what about all those lesser-known acts of food sabotage that could be creeping into your everyday eating habits? Some, like eating too fast, could seem rather benign at first, but in fact can be a big reason your physique is more doughy than chiseled. Read on for nine surprising — yet all-too-common — diet traps. DIET TRAP 1 YOU SHOP ON A WHIM A report in the Journal of Consumer Research showed that individuals who make stimulus-based decisions when shopping instead of choosing items based on what’s on a list are more likely to succumb to urges for junk…

BEWARE OF DIET TRAPS

BUTTON/CREMINI/ PORTOBELLO These common mushrooms are all the same type (Agaricus bisporus) sold at different stages of development. SHIITAKE This Asian mushroom has been cultivated since the 1200s in Japan. Shiitakes have a smoky flavour and may help with cardiovascular health by protecting blood vessels. OYSTER This thin mushroom is one of the most sought after in the wild and is commonly cultivated. A study found that it may lower cholesterol. ENOKI Long and thin with small caps, they are often found in Asian dishes. They contain a protein that has been linked to immune-system regulation. MAITAKE A wood-loving mushroom, maitake is also known as hen of the woods or sheep’s head. Studies have found that it can help stimulate immune-system cells.…

Long before he began marketing “The Zane Experience” as a personal seminar in which one could train with and learn from a bodybuilding legend at his personal gym in Southern California, three-time Mr Olympia Frank Zane had a less formal “Zane Experience”. It was all in his head, literally. We’re talking about Zane’s mental approach to training. Nothing was random; everything he did had a purpose. His focus was intense, and, consequently, so were his workouts. The results spoke for themselves: arguably the most aesthetically pleasing physique of all time and a legacy carved in stone. Frank Zane is ageing like fine wine. Still training regularly, looking great and churning out books (his most recent one being 91 Day Wonder Body, available at frankzane.com), he’s on our short list for…

MAXIMUM OVERDRIVE

Despite our wishes to the contrary, no one gets stronger every single time they work out. (If you know a freak who does, please call us, because his FLEX cover is waiting.) Whether striving to inch up your one-rep max on the bench or set a new personal best on the overhead press, or even just go whole stack on the pulldown machine, you’re bound to have killer workouts that move you closer to your goal — and others that leave you a little pissed at their mediocrity. But when does a small setback portend bigger problems? How long is “too long” to be stuck on a strength plateau? Here, we tell you the warnings to watch for and, more important, give you five training tools built to bust a rut, from…

MAXIMUM OVERDRIVE

AFLEX-IBLE APPROACH TO LEG TRAINING

JAMES “FLEX” LEWIS HAS A UNIQUE DILEMMA CONFRONTING HIM ON LEG DAYS. He competes in the IFBB’s 212 division — more accurately, he dominates the division as the Mr Olympia 212 champion five years running — and he’s right up against the upper limit come contest day. A miscalculation by him or his trainer, famed Y3T creator Neil Hill, which causes Lewis to add some extra muscle, and he could smash that 212-pound [96kg] ceiling. Problem is, his legs grow very easily, so his balancing act requires him to train hard enough to continue etching detail into his already shredded quads, glutes, and hamstrings, while not training them so hard as to build new muscle. And how exactly does he do this? Simple — by keeping a close eye on the weight…

AFLEX-IBLE APPROACH TO LEG TRAINING

CONTEST PREP 101

If you’re reading this now, I hope you have already read Part 1 of this series and successfully absorbed/processed all the information presented. In Part 2 we will simply be building on the foundation program (Weeks 12 to 9) so that progress is continuous and progressive. The goal of any contest preparation regimen should be to manifest an improved physique every week by making small, painless and highly strategic tweaks to your diet, training and supplements so that your peak is timed perfectly for contest day. STAY MENTALLY STRONG Often the first four weeks of contest prep are the most difficult from a mental standpoint. Why, you ask? Well, that’s because after four weeks your body fat will be down, but it might not really show just yet on your…

CONTEST PREP 101

X is bodybuilding’s ideal shape. Broad shoulders and lats above quads with dramatic outer sweeps and with a wispy waist in the middle form an hourglass. It’s a look that’s both classical and modern, and it conveys both aesthetic advantages and heavy-metal toil. Genetics might give you the ideal framework, but you’ve still got to build the body. Not everyone can possess a dramatic X-frame, but everyone can enhance their top, middle and bottom to maximise their X. Not everyone can possess a dramatic X-frame, but everyone can enhance their top, middle, and bottom to maximise their X. THE X FILES For the longest time, bodybuilding’s ideal shape was a V. Don Howorth, 1967 IFBB Mr America, was just one of the champs celebrated for his torso’s V-taper. Guys simply didn’t have enough…

THE UNLIKELY X-MEN

STEVE KUCLO He lacks a wispy waist, but Kuclo’s front-lat spread forms an hourglass because of his shoulder and leg breadth. FLEX LEWIS Despite standing 165cm with narrow lats, the Welsh Dragon attained the best X in the 212s by accentuating his delts and outer quads and keeping his waist thin. ED NUNN Back is his major weakness. Still, Nunn sports a stellar hourglass because of his invisible hips and curvy legs. SHAWN RHODEN No one owns a better combo of monster-truck wheels and svelte waist than Flexatron. Though his shoulders and back have long lagged, he expanded them enough for a second in the Mr Olympia. FLEX WHEELER The three-time Olympia runner-up achieved arguably the greatest X of all time by constructing on his relatively narrow clavicles.…

PUMPING IRON AT 40

It’s hard to overstate the impact of director George Butler’s 1977 documentary Pumping Iron, not just on bodybuilding, but on society. For one thing, it introduced the world to pre-Conan Arnold Schwarzenegger, whose incredible success might not have been possible without his breakout performance as himself in PI. Then there’s the mainstreaming of gyms that can be traced to the film’s release. Beginning in the late 1970s and well into the ’80s, the health club industry saw massive growth, with chains popping up throughout the US, then the world, and with them, a surge in gym memberships. Pumping Iron is the reason many of us, myself included, got into working out in the first place, so it’s with great pleasure that I wish George, Arnold and the rest of the…

PUMPING IRON AT 40

THE 10 STRONGEST HUMANS EVER TO WALK THE EARTH

THROUGHOUT HISTORY, mankind has been obsessed with physical strength. Since the days when the legends of Hercules first took shape, to the ancient Olympic Games where wrestling matches were used to determine the strongest man alive, we have always wanted to name one man above all others. As the centuries wore on, the methods for determining the strongest man grew more sophisticated, from the advent of Highland games to Olympic weightlifting. Since 1977 the presumed strongest men in the world have gathered annually to compete in the World’s Strongest Man competition (WSM) to determine who’s No. 1, with similar contests being held by the International Federation of Strength Athletes (IFSA) and at the Arnold Sports Festivals. Still, with all the various ways we’ve devised to determine who is the strongest…

THE 10 STRONGEST HUMANS EVER TO WALK THE EARTH

LINGUINE WITH RED CLAM SAUCE & FRESH BASIL SERVES 1 185g clams ½ cup tomato-based pasta sauce (look for one as low in calories, sugar and salt as possible) 85g wholemeal linguine 2 tsp grated pecorino cheese 4 fresh basil leaves, cut into very thin slivers 1. Heat clams and pasta sauce in a small saucepan over low heat. 2. Bring a large pot of water to boil. Cook linguine according to package directions, omitting any suggested oil. Drain linguine and transfer to a medium shallow bowl. 3. Spoon sauce over top. Sprinkle with cheese and basil. CHEF’S TIP Consider a bean pasta like chickpea or lentil to boost the protein content. Cook it until it’s al dente or the pasta will become mushy and taste more like beans. SEARED…

BEWARE OF DIET TRAPS

JUST LIKE TRAINING, healthy eating is much more complicated than knowing the basics. Sure, you probably realise by now that a deep-fried onion blossom is not exactly conducive to maintaining a rock-solid midsection. But what about all those lesser-known acts of food sabotage that could be creeping into your everyday eating habits? Some, like eating too fast, could seem rather benign at first, but in fact can be a big reason your physique is more doughy than chiseled. Read on for nine surprising — yet all-too-common — diet traps. DIET TRAP 1 YOU SHOP ON A WHIM A report in the Journal of Consumer Research showed that individuals who make stimulus-based decisions when shopping instead of choosing items based on what’s on a list are more likely to succumb to…

BEWARE OF DIET TRAPS

MAXIMUM OVERDRIVE

Despite our wishes to the contrary, no one gets stronger every single time they work out. (If you know a freak who does, please call us, because his FLEX cover is waiting.) Whether striving to inch up your one-rep max on the bench or set a new personal best on the overhead press, or even just go whole stack on the pulldown machine, you’re bound to have killer workouts that move you closer to your goal — and others that leave you a little pissed at their mediocrity. But when does a small setback portend bigger problems? How long is “too long” to be stuck on a strength plateau? Here, we tell you the warnings to watch for and, more important, give you five training tools built to bust a…

MAXIMUM OVERDRIVE

AFLEX-IBLE APPROACH TO LEG TRAINING

JAMES “FLEX” LEWIS HAS A UNIQUE DILEMMA CONFRONTING HIM ON LEG DAYS. He competes in the IFBB’s 212 division — more accurately, he dominates the division as the Mr Olympia 212 champion five years running — and he’s right up against the upper limit come contest day. A miscalculation by him or his trainer, famed Y3T creator Neil Hill, which causes Lewis to add some extra muscle, and he could smash that 212-pound [96kg] ceiling. Problem is, his legs grow very easily, so his balancing act requires him to train hard enough to continue etching detail into his already shredded quads, glutes, and hamstrings, while not training them so hard as to build new muscle. And how exactly does he do this? Simple — by keeping a close eye on…

AFLEX-IBLE APPROACH TO LEG TRAINING

X is bodybuilding’s ideal shape. Broad shoulders and lats above quads with dramatic outer sweeps and with a wispy waist in the middle form an hourglass. It’s a look that’s both classical and modern, and it conveys both aesthetic advantages and heavy-metal toil. Genetics might give you the ideal framework, but you’ve still got to build the body. Not everyone can possess a dramatic X-frame, but everyone can enhance their top, middle and bottom to maximise their X. Not everyone can possess a dramatic X-frame, but everyone can enhance their top, middle, and bottom to maximise their X. THE X FILES For the longest time, bodybuilding’s ideal shape was a V. Don Howorth, 1967 IFBB Mr America, was just one of the champs celebrated for his torso’s V-taper. Guys simply…

THE UNLIKELY X-MEN

STEVE KUCLO He lacks a wispy waist, but Kuclo’s front-lat spread forms an hourglass because of his shoulder and leg breadth. FLEX LEWIS Despite standing 165cm with narrow lats, the Welsh Dragon attained the best X in the 212s by accentuating his delts and outer quads and keeping his waist thin. ED NUNN Back is his major weakness. Still, Nunn sports a stellar hourglass because of his invisible hips and curvy legs. SHAWN RHODEN No one owns a better combo of monster-truck wheels and svelte waist than Flexatron. Though his shoulders and back have long lagged, he expanded them enough for a second in the Mr Olympia. FLEX WHEELER The three-time Olympia runner-up achieved arguably the greatest X of all time by constructing on his relatively narrow clavicles.…

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