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 CONTENTS NOV/DEC 2015

FEATURES
TESTOSTERONE AND COVER STORY
DEPRESSION NICK CHEADLE

22 64
Discover how testosterone levels may be Meet the winner of our
contributing to changes in mood, anxiety inaugural Men’s Muscle
and depression. & Health Ultimate Man
BLOOD FLOW RESTRICTION competition and check out
TRAINING the calibre of this year’s
incredible entries!
50
Learn how to train lighter and maintain
muscle with blood flow restriction.
ALL THINGS STRENGTH PART 1

120
We discover the programming behind
three of the best strength gyms and their
coaches.

MOTIVATION
THE PERILS OF
PROCRASTINATION

40

Photo Credit: Dallas Olsen

The habit of postponing important things
might be a more serious problem that
you thought.
EMPOWER YOURSELF

80
Take your mind off autopilot and learn Real fitness for men HEALTHY M MADE EASY 14

how to empower your decisions and your

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ULTIMATE
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life. Free Workout Poster Inside!
BUILD A SUMMER-READY
NICK
CHEADLE

BEACH
THE JOURNEY OF RECOVERY BODY

140
FAIL-PROOF P80

YOUR THINKING
YOUR CHIN-UP
BUILD

OWN BAR P98

WITH OUR STEP BY STEP GUIDE

LOOK SHARP
Upgrade Your
Style Now

After a decade of drug addiction, Joshua 7

P34

NO EMB R/DECEMBER 20 5

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MYTHS
P6
BUSTED! ISSN 2200 968X
06

Wood set out on a journey to reclaim

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HOW FIT ARE YOU? CHALLENGE TO F ND OUT! P 2 9 772200 968008

Model: Nick Cheadle

his health – discovering a love for body Cover Photo: Dallas Olsen
building, CrossFit and Olympic lifting Cover Design: Leo Costa-Leite
along the way.
Men’s Muscle & Health Magazine is for informational purposes only. Consult a physician before undertaking any exercise or nutrition
program within Men’s Muscle & Health Magazine. It is your responsibility to evaluate your own medical and physical condition and to
independently determine whether to undertake or adapt any of the information or content provided in this magazine. Any exercise
program may result in injury and by voluntarily undertaking the programs provided, you assume the risk of any resulting injury.
 TRAINING
PEC-UP YOUR GAME

30
Ditch the barbell and get thicker pecs
with this super fast dumbbell tri-set.
LEGENDARY ABS

58

58
Get rock-hard abs the Greg Plitt way by
following these four exercises.
PAUSE TO GROW

108
This rest-and-pause workout will help you
recover and grow in size quicker than you
could have imagined.

NUTRITION

GOT MILK?

44
Why milk may be the key to more
powerful muscles.
THE SUPPLEMENT GAME

56
Seven common supplement myths
busted!
REAL FOOD FOR REAL MUSCLE

114
114 These three easy dishes are all about
REAL ingredients that deliver more
muscle, less fat and incredible health
benefits!

136
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EVERY ISSUE
10 WHAT’S ON 22 HEALTH CHECK 104 AUSSIE PROFILE 140 TRANSFORM
11 NUTRITION NEWS 34 STYLE 126 UNIQUE FITNESS 142 SUBSCRIBE
12 HEALTH NEWS 36 BODY PART EXPLAINED APPROACH 144 EXHALE
16 FITNESS NEWS 86 SEASONAL TRAINING 136 MMH BEAUTY
18 GADGETS 98 WEEKEND WARRIOR 138 GEAR BOX
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cover competition we page 30, the legendary Greg Plitt gives us Michael Henry
certainly can’t complain! a few of his favourite moves for uncovering Creative Director
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which we somehow had to whittle down to us how he keeps his guns in check with his
Chief Photographer
favourite set of arm exercises on page 74.
just five. Let me tell you - it was a tough Dallas Olsen
job! In the end our finalists were Joe Pitt, Also in this issue, our favourite big
Editorial
Nick Cheadle, Kayne Lawton, Tim Perry wave surfer Mark Visser builds a chin-up
Assistant to the Editor
and Ryan Greasley – all great guys and all bar in his backyard using his favourite Erin Leckie
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It was a full day shooting in our studio that as well. Just scan the QR code on page Ian Jessup
at MMH HQ, getting the guys to do cover 98 to check it out. With all our fitness and
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style shots, workouts and interviews. Even health experts sharing the latest in news features@fitmedia.com.au
though I was rocking a major bought of and research with you, this issue of Men’s
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man flu, the professionalism of our final Muscle & Health is set to be a cracker.
Aaron Smith, Andrew Papadopoulos, Ben
five made it an easy day full of laughs! As always, keep training hard, chasing Handsaker, Brad Cassidy, Carlos Nogales,
And although everyone who entered is a your dreams and who knows, maybe next Chloe Henderson, Chris Duffin, Craig
winner in our eyes, we could only choose year it will be your time to shine as the Lawson, CT Fletcher, Dave Nixon, Gabrielle
Ultimate MMH Man. Maston, Gemma Rose Harner, Geoff
one guy to grace the cover of this issue.
Edwards, Greg Dolman, Greg Plitt, Imogen
A big congratulations to Nick Cheadle, Rose, Jahmin Daga, Jessica Snow, Joe Pitt,
who is not only in peak physical shape, Dallas Olsen Joe Reweti, Joshua Wood, Kate Swann,
but who is a humble and inspirational guy Chief Photographer Kayne Lawton, Kristina Mamrot, Louie
leading the MMH lifestyle down to the Simmons, Mark Visser, Matthew Davidson
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Melih Cologlu, Michelle Dryburgh, Nick
and lifestyle in our four-page feature on HAVE YOUR SAY! Cheadle, Nick Morgan, Olivia Amourgis,
page 64. You can also check out all the Regie Simmons, Ryan Burke, Ryan
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 CONTRIBUTORS

MEET OUR EXPERTS

Aaron Smith
Aaron is the Founder and CEO of the KX Group. With first-hand experience from his overseas travels,
Aaron saw an opportunity to create, adapt and improve the fitness industry with an ever-evolving
boutique workout style that ambitiously combines creative flair with a modern sense of style. As a
personal trainer, Aaron built his reputation specialising in strength and conditioning before his search for
new training techniques lead him overseas, where he discovered Dynamic Pilates, and saw an amazing
uptake and expansion of this bootcamp style of Pilates. Aaron brought this idea back to Australia and
Aaron Smith
with his own spin on the workout, created the dynamic KX Pilates workout. With the help and support
of his amazing team, Aaron’s passion, determination and entrepreneurial flair has helped him drive the
business to where it is today.

Dave Nixon
Dave Nixon is a health professional who has immersed himself in the health and fitness industry for the
past 10 years. During this time he has had the opportunity to train, coach and work with more than
3,500 people. Dave has managed gyms since the age of 18 and founded Functional Fitness Australia
in February 2011. With a clear vision of increasing the nation’s health IQ, Dave is set on educating
people to understand the importance of functional movement patterns and also why and how we self-
Dave Nixon sabotage our own success and health. He delivers an in-depth yet simple approach to understanding
your body’s real potential.  

Nick Morgan
Nick Morgan, BSc, Sport & Exercise Science and MSc, Applied Sport & Exercise Science, is the
Managing Director of Sports Integrated Ltd, a business that specialises in performance sport, nutrition
and the application of science within industry and businesses. Nick has previously provided exercise
physiology support to several elite clubs and national governing bodies (NGBs) in the United Kingdom.
Nick has been working with SKINS for three years and in that time has been focused on centralising
Nick Morgan the science of compression into an internal database. This has included the review of over 100 journals,
and the development of a database that allows us to filter immediately across all relevant compression
studies completed in sport and exercise.

Melih Cologlu
Melih Cologlu is a personal trainer with more than 10 years of one-on-one and online personal training
experience. Having been involved in sports from a young age, Melih competed in NCAA Division 1
Level Water Polo and Swimming for USC South Carolina. In 2003 he started his training business
with his wife Ashley as NESTA Advanced Level Trainers. Using some motivation from a successful
Melih Cologlu
career in NCAA sports, he entered his first NPC competition and won Natural Eastern USA’s in Men’s
Physique. In 2012, he launched his online training business www.covermodelphysique.com - where he
designs training and nutrition programs to individuals around the world, ranging from beginners to
professional athletes.

Regie Simmons
Regie Simmons is an IFBB pro, certified personal trainer and working professional. His fitness-related
mission is to help people reach a new level of fitness through sensible dieting and exercise. He has
authored several eBooks and penned dozens of articles for magazines around the world. Regie has a BA
from Howard University and an MBA from Saint Joseph’s University. He resides in San Francisco and
Regie Simmons
is co-owner of FitBodiez.com.

8 NOV/DEC 2015 | Men’s Muscle & Health

Site
secured by
getactive
WHAT’S ON

RED BULL BILLY CART

Sydney, 15 November 2015
The world-renowned event, Red Bull Billy Cart, returns to Australian shores, with Sydney
as the chosen city to host this year’s hilariously epic event. Red Bull Billy Cart invites
RUN

amateur drivers and their pit crew to build and race homemade billy carts. Each handmade
machine is fuelled by nothing but sheer determination, the force of gravity and perhaps a
little Red Bull. This unique, non-motorised racing event challenges both experienced racers
and amateurs alike to design and build outrageous billy cart dream machines and compete
against the clock in a downhill race littered with obstacles and bends.
15, 2015
For more information go to: redbullbillycart.com.au November

EUREKA CLIMB 2015

Melbourne, 15 November 2015
The race to the top of Melbourne’s tallest building is on again with more than 2,500
climbers set to raise money for Whitelion and Interplast Australia and New Zealand, and
earn the ultimate view from the top of the Eureka Tower. Eureka Climb is an event for
CLIMB

people of all ages and levels of fitness to walk, run or climb their way up 88 floors of one
of the world’s tallest residential towers. With an entertainment precinct at the bottom
of the tower for friends, family and supporters, it’s a fun day for everyone. The event Novem
b er 15, 2
takes place in Riverside Quay, Southbank, Melbourne at the Eureka Tower. Registration 015
starts from $50.
For more information and to register go to: eurekaclimb.com.au

THE STAMPEDE
Melbourne, 28 November 2015
After four years of massive sell-out events across the country, THE STAMPEDE -
OBSTACLE

Australia’s leading obstacle course event series - is back. It’s once again charging around
Australia, bringing you hotter obstacles and even better courses. Run wild through an epic
5km or 10km obstacle course focused on fun that will push you to the limit. Inch your Novem
b er 28,
way through thick mud, climb cargo nets, speed down the mega slip-and-slide and dash 2015
through live wires charged with 10,000 volts before washing it all down with a cold beer.
For more information and to register go to: thestampede.com.au
Swimming Photo Credit: Shutterstock.com

MEDIBANK OCEAN SWIM

Various dates and locations across Australia
This fun community swim-run-fitness event is open to everybody (not just Surf Lifesavers)
from kids as young as five to active adults 60+. The event involves 200m of swimming and
SWIM

2km of beach running, a distance that can be achieved by all ages and abilities. Whether
you are a first-timer wanting a fun fitness event, an aspiring athlete, or wanting to do
it in a team of two, the Medibank Ocean Swim Run is for you. The Medibank Ocean
Dates
Swim Run which will be run at each location on the morning before the Wave Warriors
Various
carnivals - and all competitors will receive a medal.
For more information go to: wavewarriors.com.au

10 NOV/DEC 2015 | Men’s Muscle & Health

 NUTRITION NEWS

high protein
does music for fat loss
increase Everywhere you look,
appetite? there’s a trendy new low-fat
diet claiming to help you
A study conducted on 78 college- shed those unwanted kilos,
age students published in Appetite but which diet really works
demonstrated that eating while best? Researchers at the
listening to music can encourage University of South Australia
you to eat and drink more and for put this question to the test
a longer duration. According to with a study of two groups
the scientists behind the study, the on different low-fat diets,
volume and rhythm didn’t have each totalling about 1,650
much effect. Researchers did find calories a day with 25 per
a relationship between listening to cent of the calories coming
music and the number of people from fat. The first group
present at the meal, therefore derived 35 per cent of their
providing an environmental factor total calories from protein,
for increased food intake. So next while the second group was
time you want to start eating around 17 per cent protein. TAKE-HOME MESSAGE
healthy, do it in peace and quiet. Both groups lost weight from To recreate this for yourself, try to make a third of
the calorie deficit, however, your daily calorie intake come from lean sources of
the high-protein group lost a protein such as fish, skinless chicken, beans and eggs.
higher percentage of body fat.

mighty mushies
New figures from the National Measurement Institute
show that just three store-bought mushrooms can provide
20 per cent of your daily vitamin D needs. Lead researcher
and accredited practising dietitian Glenn Cardwell says
Photo Credit: Shutterstock.com

mushrooms are a powerful natural food source that can

provide all our daily needs of vitamin D, which is critical
for calcium absorption. “Vitamin D helps protect us
from osteoporosis, which currently affects more than 1.2
million Australians.”

THE NUMBER OF AUSTRALIANS WHO

DON’T KNOW THEY CAN ACHIEVE
VITAMIN D ABSORPTION THROUGH THE
FOOD THEY EAT.*

*Australian Bureau of Statistics determined http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/4364.0.55.006Chapter2002011-12

Men’s Muscle & Health | NOV/DEC 2015 11

 HEALTH NEWS

TAKE-HOME MESSAGE
Head of Prevention at Cancer Council Victoria, Craig
Sinclair, said it was important for people to realise there was
a definite link between alcohol and cancer and to correctly
assess how much alcohol they are actually consuming. “Our

Photo Credit: Shutterstock.com

message is clear: if you do choose to drink alcohol of any type,
be aware of how much you’re drinking and limit your intake
to no more than two standard drinks a day.”

alcohol and cancer link

Compelling new data released by the Cancer Council Victoria Collaborative Cohort Study which has tracked the drinking
confirms that regular alcohol consumption over a lifetime habits of 41,000 adults since the early 1990s, found that average
significantly increases a person’s risk of mouth and throat lifetime consumption of four or more standard alcoholic drinks
cancer. Researchers from the Cancer Council Victoria and per day more than doubled the risk of mouth and throat cancer,
the University of Melbourne, using data from the Melbourne compared with drinking no alcohol at all.

2,950
THE ESTIMATED NUMBER OF NEW CANCER
CASES IN AUSTRALIA EACH YEAR LINKED TO
LONG-TERM ALCOHOL CONSUMPTION.

spotlight on mental illness

A new study suggests the burden 1. Depression
of mental illness and addiction 2. Bipolar Disorder
is 1.5 times greater than that 3. Alcohol Use Disorders
of any type of cancer. Sujitha 4. Social Phobia
Ratnasingham - lead author of the 5. Schizophrenia
report by the Institute for Clinical Depression was the highest overall
and Evaluative Sciences and Public burden and accounted for a third.
Health, Ontario - says people The researchers concluded that
often dismiss mental illnesses as early detection of mental illness
“that person just feeling a little was by far the best approach to
blue”. In reality, “They don’t fully dealing with potentially severe,
understand the impact it has on life-altering conditions. Many
their life as a whole, their work, people brush mental illness under
their social interactions, their the carpet, which often makes
family,” Ratnasingham said. the problem worse. If you know
The five conditions that had the someone who is suffering from
highest burden were: mental illness, don’t be afraid to
reach out to help.

The social stigma that surrounds To learn more, you can find a detailed and facilitate a positive change
‘mental health’ can often be list of the common risk factors and in men’s help-seeking behaviour.
problematic, particularly when warning signs at www.beyondblue. If you, or someone you know, are
it comes to identif ying and org.au. By opening up the doors of experiencing the common warning
understanding men at risk. discussion around this sensitive signs, it is important to seek help
topic, we can help reduce stigma immediately.

12 NOV/DEC 2015 | Men’s Muscle & Health

 HEALTH NEWS

green means good, right?

Our brains automatically associate different colours with different meanings, so be wary of
packaging on certain foods. Cornell University researchers found that 50 per cent of people are more
likely to think a chocolate bar was healthy if the label was green instead of red. This indicates that
consumers subconsciously associate green as healthy. Study author Dr Jonathon Schuldt says your
brain may overrule the true nutritional information depending on the packaging of the product.
Make your own assessments by reading labels carefully and seeing past clever marketing strategies
on labels - not just colours, but numbers, phrases and words like ‘natural’, ‘organic’ or ‘gluten-free’.
The product might be all of those, but may also list ‘organic raw sugar’ as the first ingredient. Keep
your wits about you!
E
-HOM
TAKE SAGE ng
MES som
ethi sn’t
e
se do
s t b ecau ea lthy, ber to
Ju h m
ed a
s eme on
pr e sent n it is. R e nutriti st
is e a t h s li
ys m into ient
a lwa ly look e ingred what

DID YOU KNOW?

rea l and th exactly g.
l
labe ou k now nsumin
s o y u a re c o
Photo Credit: Shutterstock.com

yo
Owning a pet can decrease blood pressure, cholesterol
and triglyceride levels and also improve your mood.
According to the American Centers for Disease Control, don’t be a
pets increase your chances of exercising outdoors, also
providing you with more opportunities to socialise. If
sweet-heart
you’re looking for a running buddy who’ll never complain, Sweets are delicious but
try some of these common breeds: we all know they can have
ƒ Boxer ƒ Golden Retriever detrimental impacts on our
health. Research published
ƒ Border Collie ƒ Rottweiler
in the American Journal
of Physiology found that
people who indulged in
foods containing 60 grams
20 TEASPOONS
of fructose saw a six-point The amount of sugar consumed by an average Australian – every day!
increase in their systolic
blood pressure. This increase
lasted a full two hours in
the system after the having
eaten the food. The heart
rate also increased by eight
beats per minute. This is due
to the fact that fructose in
food prevents blood vessels
from relaxing, making the
heart work faster for longer
periods. This is not to say
that you can never treat
yourself, but to remember
the possible risks involved
in eating overly sugary foods
regularly. If the sweet tooth
sets in, fruit is always a great
substitute.

Men’s Muscle & Health | NOV/DEC 2015 13

 THRILL SEEKER

14 NOV/DEC 2015 | Men’s Muscle & Health

 THRILL SEEKER

Go Big or
nt Poo

Go Home
R
M
T
C ed

Carlos “Coco” Nogales about to get deep in the heart of a behemoth-

sized XXL barrel at Teahupoo, Tahiti on July 22, 2015. Learning to
surf in Puerto Escondido (known as the ‘Mexican Pipeline’),
g

Coco is used to conquering the kind of cavernous tubes that

would make any weekend wave-rider cower in amazement.
His fearless command of the line-up has seen Coco rise
to fame on the big wave scene and become the Mexican
ambassador to the XXL community. Coco described his
experience riding these unpredictable giants in a recent
interview with Free the Sea, saying that surfing big waves
was like entering another dimension. “When you come out of
one of those barrels, it’s a satisfaction you can’t explain.” MMH

Men’s Muscle & Health | NOV/DEC 2015 15

 FITNESS NEWS

THE PERCENTAGE OF PEOPLE

Photo Credit: Shutterstock.com

WHO HAVE LOST FRIENDSHIPS
AS A RESULT OF INCREASED
FITNESS LEVELS. The reasons
attributed to the friendship loss include
a difference in interests/priorities
(64.58%) and jealousy (29.86%). On
average, one friend is lost per three
kilograms dropped.*

* Statistics taken from a national survey by the Fitness Show NSW, conducted online with 1046 study participants

do you need a weight belt?

Weight belts aren’t an essential when working out, but depending on the type of
workout and intensity they sure can come in handy. A weightlifting belt has
two primary purposes: (1) to reduce stress and support the lower back
during squats and deadlifts by creating intra-abdominal pressure,
DID YOU KNOW? and (2) to prevent hyperextension when doing overhead
Having a strong lower back lifts, such as a military shoulder press. Dave Quevedo,
Po
can help you chisel that six- ba w
to ck a er li TA a NASM-certified trainer, states that “If you’re a
pack faster by making it
possible for you to complete
a n ft
lig void d ab ers, K E-H
power lifter going for maximal or submaximal
lifts, you might put one to good use.”
d d
OM
hte el
more intense abs-specific r, t eva ome ue to However, “if you’re more recreational,
E
h te n t
sta erefo d blo ; ho he h
ME
exercises with a reduced risk you probably won’t need one
bil re w e
isa it’s od p ever av y
SS
of injury. So if you want your as you might lose out on
tio ke res it loa
AG
six-pack to pop, don’t neglect n, y su sho d, some core strength
wh for re. u n
those back muscles. ich th A r ld b eed
is em ecre e lo a be
h a to
E development by
using a belt.”
rd de ation osen lt to
er
wh velop al li ed b prot
en f t et ec
us core er te ween t the
i n g s t nd s ir
a b r e n g s to e t s

get better
elt th l
. a n if t
d

abs with less

training
Alexander Koch, PhD and an associate professor of health and
exercise science at Truman State University, believes not enough people
pay attention to their abs compared to other body parts, such as the shoulders,
pecs, legs and biceps. “In my experience, many people train their abs at the end of
their workout every day and do high reps,” says Koch. However this is believed to be an
ineffective way to progressing a tighter core. The best way to get results is to train your
abs like other muscles and focus on strengthening your abs by incrementally increasing
resistance and decreasing reps while also reducing the frequency. “The actual result
of lower exercise volume and heavier weights is harder, tighter abs,” explains Koch.
Therefore involving more complex training moves such as heavy, weighted crunches
and medicine ball slams will help to get you there.

16 NOV/DEC 2015 | Men’s Muscle & Health

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 GADGETS

DISCOVER THE TO
OP FIVE WIRELES
EARPHONES ON THE
T MARKET
WORDS Stephen Fenech

Most people like to be listening to their

favourite music while they’re exxercising, to
stay entertained and motivatedd. The last
thing they want to do is to gett caught up
in cables while they’re runnin or battlin
to lift those weights in the gym
m. Thanks to
Bluetooth connectivity you can n kiss those
cords goodbye and still enjoy hig -qualii
audio while you’re sweating it out.
o

THE BEST SOUND \\

SONY ACTIVE SERIES WIRELESS
Sony knows a thing And with NFC (near field
or two about creating communication) onboard,
high-quality audio and pairing these earphones to
the MDR AS 800B TB a compatible mobile device
Active Series Wireless is as simple as touching
benefits from that heritage. them together. The Sony
Each earbud has a 6mm Active Series Wireless
dynamic driver to deliver earphones are light and
your favourite music or compact and have an IPX4
radio station with clarity water-resistant rating so it
and accuracy. What makes can handle even the most
them even better is the fact intense workout. The
you can connect wirelessly comfort and stability comes
to your smartphone using from the arc supporter
Bluetooth and still enjoy silicone ear tips.
your music while you’re Price: $229.95
exercising in high quality. Website:
www.sony.com.au

Favourite Feature: There’s a simple one-button controller to

navigate your music and you can make and answer your calls
from your smartphone as well.

18 NOV/DEC 2015 | Men’s Muscle & Health

 GADGETS

THE MOST DURABLE \\ Favourite Feature: Plantronics

Backbeat Fit have an over-the-ear
PLANTRONICS BACKBEAT FIT design and are connected by a single
Plantronics have been making flat cable that goes around the back
headphones and headsets for decades. In of your head and complete with a
fact, the famous “one small step for man” reflective strip so you’ll be clearly
phrase uttered by Neil Armstrong when visible when you’re out running…
he became the first man on the moon was even at night.
spoken through a Plantronics headset.
Fast forward to 2015 and the company has
taken years of development, research and
technology to come up with the BackBeat
Fit wireless earphones designed to power
your workout with excellent sound. They
are made from a special plastic material
covered with a P2i nano coating to form
an invisible liquid repellent. In other
words: sweat won’t do a thing to these
earphones. Controls to answer calls and
navigate your music are all contained on
the earbuds. The purpose built BackBeat
Fit will set your music free and set you free
from your cables.
Price: $159.95
W b it plantronics.com.au
Website: l t i

THE BEST FIT \\

YURBUDS LIMITED EDITION
BLUETOOTH EARPHONES
Yurbuds was one of the first brands
to offer twist-lock silicone tips for iPod
earphones, and became so popular they
decided to produce their own earphones
- and are still going strong. Now along
comes the Limited Edition Bluetooth
wireless earphones that lock in place and
won’t come out until you take them out.
The ergonomically designed earpieces are
made with flexible silicon so they are as
comfortable as they are secure. And with
Favourite Feature: Yurbuds bigger 15mm drivers, the Yurbuds also deliver
Limited Edition earphones a bigger sound to provide the soundtrack
are designed to allow more for your exercise and motivate you to reach
ambient noise so you can your fitness goals. Made of sweat-resistant
clearly hear what’s around and water-resistant materials, the earphones
you, especially if you’re out offer full music and call control. They also
on a run or a walk. come with a wind-blocking microphone so
your calls will be as clear as your tunes. The
onboard rechargeable battery lasts for up to
six hours on a full charge.
Price: $99.95
Website: yurbuds.com.au

Men’s Muscle & Health | NOV/DEC 2015 19

 GADGETS

THE MOST COMFORTABLE \\

POWERBEATS 2
The highly recognisable Beats weight, and that makes them
brand has entered the wireless comfortable to wear even for
headphone market with the extended periods. There are also
PowerBeats 2. The Bluetooth four sets of silicon tips to ensure
headphones are made from a perfect fit for everyone. A flat
durable material to withstand the cable connects the two earbuds
hardest and sweatiest workout and a small remote makes it
while delivering crisp audio easy to control your music and
and satisfying bass through the even answer calls from your
onboard dual driver acoustics. connected smartphone.
The wireless earphones have Price: $259
an over-the-ear design so your Website: beatsbydre.com
ear canals don’t take the full

Favourite Feature: The built-in battery can run for up to six

hours on a full charge but a quick 15-minute charge can
give you an hour of playback. Enjoy your favourite tunes
during your run or gym session without the annoying
tangle of cables.

Favourite Feature: Jabrra Sport Coach also

offers a secure fit in yoour ears no matter
how physical your workout gets. It’s like
having your own personal trainer with you
and to keep you focussed wherever you go.
THE MOST PERSONABLE \\
JABRA SPORT COACH
Jabra has produced a number of sports workout. There are preset cross-training so it can measure distance, pace, steps and
earphones designed to handle water and sessions onboard - but you can also create calories burned. These wireless earphones
sweat, and they have continued this approach your own routines from more than 40 offer excellent audio quality thanks to Dolby
with their latest model - Sport Coach. The exercises in the database and concentrate on sound enhancement and can pair with your
standout feature of the Jabra earphones is abs, legs and general fitness and strength. mobile device via Bluetooth or with NFC
the app that becomes your virtual personal With a built-in trackfit sensor, you can (near field communication).MMH
coach to guide and motivate you during a even take the Jabra Sport Coach on a run Price: $199 | Website: jabra.com.au

ABOUT THE AUTHOR

Stephen Fenech is editor of TechGuide.com.au and one of the most respected consumer technology journalists and
commentators in Australia. He is the go-to tech guru and troubleshooter who provides easy-to-understand reports, expert
advice and product reviews online and on TV and radio.

20 NOV/DEC 2015 | Men’s Muscle & Health

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 HEALTH CHECK

How testosterone levels may be

contributing to changes in mood,
anxiety and depression.
WORDS Matthew Legge, Head Of Research and
Development at ATP Science and Naturopath

Photo Credit: Shutterstock.com

22 NOV/DEC 2015 | Men’s Muscle & Health

 HEALTH CHECK

T MANY
estosterone is a hormone,
referred to a s a n

PEOPLE WHO
androgen. Androgens are
the masculine hormones
that counteract the
feminising effects of estrogen. It is
testosterone during puberty that
EXPERIENCE
makes a man a man. Testosterone
helps to build muscle, burn fat,
SYMPTOMS
control pain, regenerate and repair.
Testosterone increases our resilience
OF ‘FIGHT OR
to physical and mental stress.
It turns out too much or too little
FLIGHT’ FEEL AS
testosterone may be contributing
to changes in mood, anxiety and
THOUGH THEY
depression in yourself, your friends
or family.
ARE DYING,
How testosterone helps survival
WHICH CAUSES
During short-term acute stress, A VICIOUS CYCLE
OF STRESS AND
testosterone can amplify the initial release
of stress chemicals to help launch a fast

FEAR.
and powerful survival response. This
survival response will supply everything
you need for “fight or flight”. Testosterone
will also help to efficiently switch off the
stress response so you can launch a fast
survival and then let it go and move on. Many people suffering from anxiety response before you know if your default
The following processes will occur to help and panic disorders may relate strongly survival process is appropriate or not. You
you survive a life-threatening stress: to the symptoms on this list. You may may feel as though you are losing control
ƒ Shut down blood flow to the gut and have even been convinced that you have with constant anxiety but you may also
get the heart pumping harder and a disease or weakness, or may have been find that there are a lot of avoidable
faster to send blood to the muscles and diagnosed with anxiety and/or panic stressors constantly irritating your system
brain attacks. Without attempting to diagnose, and leaving you in stress mode, for
Photo Credit: Shutterstock.com

ƒ Shallow breathing or panting to treat or cure - which is beyond the scope example: pain, infection, food allergy,
increase pain threshold in case of of this article - it is still important to food intolerance, autoimmunity, toxic
injury understand that these symptoms are a exposure, medication and drugs, coffee,
ƒ Dissociation of head from body – a survival response and not a weakness. You alcohol, cigarettes and more.
light-headed feeling to increase pain are launching a primitive defence tactic Testosterone will enhance an acute
threshold in case of injury that you have either inherited or acquired stress response and - if you are under a
ƒ Enhance long-term memory and gut because it has helped you or your ancestors large amount of single stress or multiple
instincts and switch off short-term survive. low-grade stress triggers (pain, allergies,
memory and concentration span Many people who experience these phones, bills, etc) - then you will launch
ƒ Enhance far vision to find exit or symptoms for no apparent reason feel an acute stress response often enough for
escape route and shut down close as though they are dying, which causes you to be diagnosed with anxiety and
vision and focus a vicious cycle of stress and fear and panic disorders.
ƒ Increased alertness and mental chatter perpetuates the associated survival
response. However, this combination of Too much testosterone
ƒ Release inflammatory chemicals and
activate immune system just in case events is used to keep you alive, not kill If testosterone gets too high from
you. genetics, medications, steroids or other
ƒ Sweating, numbness and tingling supplements the body will try to convert
This is a very important concept. Your
ƒ Switch off digestion, detoxification, the testosterone to something else in order
sleep, libido, recovery, maintenance body cannot afford to wait to see if the
stress is life-threatening or not before to get rid of it.
and repair
you react. So you will launch a survival

Men’s Muscle & Health | NOV/DEC 2015 23

 HEALTH CHECK

It will either be converted to DHT hexachlorobenzene, diethylstilbestrol

EAT (dihydrotestosterone) or estrogen.
DHT is a very strong and active form
(DES) and dibenzofurans are common
causes of hormonal dysfunction in men.
of testosterone that can create anger and
ƒ Zinc and selenium from nuts Strategies to take control
irrational aggression, acne, male pattern
and seeds The key is to understand we are all unique
baldness, pot belly, prostate problems and
ƒ Lycopene; the red stuff from excessive hair in areas other than top of individuals with different triggers to the
tomatoes, tomato paste and stress and survival nervous system, and
the head.
watermelon to work with your medical professionals
Estrogen is the opposite. Estrogen is
ƒ Fenugreek, nettles and to develop a holistic approach to mental
the female hormone and - believe it or not
Portobello mushrooms health. Start by ditching the word mental
- it is actually made from testosterone.
ƒ Chamomile, passionflower, Estrogen will make it very hard to let go
and just look at your overall “health”.
grapefruit, propolis and bee Focusing on the mental symptoms
of the stress even after a stress reaction/
pollen alone will only provide a temporary Band-
survival response has occurred. Excess
ƒ Saw palmetto, epilobium and estrogen can prolong the stress response Aid and not allow us to correct any causes
nettle leaf and contribute to gynecomastia (man of the dis-ease that may lie outside of the
ƒ Turmeric boobs), obesity, cellulite, depression, brain chemistry.
ƒ Omega 3 oils from grass-fed anxiety, low libido, erectile dysfunction, A combination of factors could be
meat, flax seeds, seafood and prostate problems, fluid retention and creating the mental and emotional
algae circulation problems. symptoms that are usually diagnosed as
ƒ B vitamins in particular vitamin depression or anxiety. It is best to work
B6, B12 and folic acid Too little testosterone with a healthcare professional who can
ƒ Broccoli, broccoli sprouts, You can experience low testosterone help you do the detective work, pathology
Brussels sprouts, kale, cabbage, during times of chronic stress, as you age, tests and other assessments to create a
radish, cauliflower, bok choy, become fatigued, or experience hormonal constructive strategy. As you start taking
pak choy and spinach suppression post-medications or steroids. some stress off your body, many of these
Again, ratios are more important than the mental and emotional symptoms will
amounts. So in cases of low testosterone disappear. MMH
you will see the symptoms described above
in reference to DHT and estrogen excess,
but you will also experience fatigue, lack START BY DITCHING
of motivation, lack of sex drive and libido, THE WORD MENTAL
poor recovery and aches and pains. AND JUST LOOK AT YOUR
DO Environmental toxins and industrial OVERALL “HEALTH”.
chemicals

Photo Credit: Shutterstock.com

ƒ Exercise at varying intensities
from low-intensity cardio like Inf lammation from acute or chronic
walking, to high-intensity cardio injury, gut dysfunction, immune
like sprints and boxing; as well activation and toxic exposure can disrupt
as resistance exercise (weights or hormonal balance and drive the stress
body weight as resistance) nervous system.
ƒ Eat clean Previous or current exposure to
and avoid hormonal disrupting chemicals like
unnecessary anabolic steroids, certain medications,
chemical pollution and exhaust fumes, cadmium
exposure and acrylamide toxicity, pesticides
ƒ Live clean dioxin, polyhalogenated biphenyls,
and avoid
unnecessary
environmental
Matthew Legge
Matthew Legge has 17 years clinical experience as a naturopath, medical herbalist,
exposure food therapist and sports injury management - specialising in fatigue, immune,
hormonal disorders and natural performance enhancement for elite athletes. Matt
is highly regarded in the healthcare industry having created education and training
material for healthcare professionals, formulating new products and ingredients to
the marketplace from concept to finished product and predicting future trends. Matt
is currently Head of Research and Development at ATP Science, responsible for new
product development and new product formulations backed by scientific evidence.

24 NOV/DEC 2015 | Men’s Muscle & Health

 REVIEWS

REVIEWS THE BEST BUYS IN FITNESS

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powder available in Australia. Packing all the premium science you want - but
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KARMA WELLNESS WATER

Karma Wellness Water brings a
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TURBINE every breath count by reducing the technology – KarmaCap, which stores
Medical technology company energy needed for breathing under formulated powdered vitamins and
Rhinomed has released a product called intensive exercise load so that it can nutrients for consumers to enjoy upon
Turbine which sits comfortably and be redirected to other active muscles consumption. The healthy beverage
discretely in the nose, gently expanding and reduce that dreaded feeling of contains 90 per cent less sugar than
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RRP: $4.45 (600ml)
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 REVIEWS

AM BURNER
Just in time for summer, Bulk Nutrients AM Burner is a leaning THE EDGE 520
5
blend which utilises a combination of ingredients that have been Garmin Australia has announced the Edge 520, the first GPS
proven through research for several decades, as well as more bike computer with Strava Live Segments. The Edge 520 boasts
recent cutting edge ingredients. Effective fat burning is best done a myriad of advanced analysis features including time in zone,
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ANDROPENIS
Jes Extender is the ultimate male enhancement device. First invented by a medical
company in 1994, it’s been thoroughly tested and is fully Australian-approved for the
purpose of penis enlargement. It is proudly the only product of this nature to have
gained Australian certification (ARTG 197042). This high-quality medical-grade device
is also successfully used for Peyronie’s disease treatment (also known as penis curvature
correction) and has also shown to be helpful for conditions such as erectile dysfunction
and premature ejaculation. All results are safe and permanent. All packages come with
a “double money back” guarantee.
RRP: $499.95  | WEBSITE: JesExtender.com.au

Men’s Muscle & Health | NOV/DEC 2015 27

 + RIPPED AND READY
PEC UP YOUR GAME P30
LEGENDARY ABS P58
THE ULTIMATE ARMS P74
TAKE THE MMH CHALLENGE P92
REST, PAUSE, GROW P108
A CROSSFIT HERO P128

FITNESS MODEL Gemma Rose Harmer | IMAGE Charlie Suriano

MATTERS OF THE HEART

Going to the gym might feel like it’s your only chance to catch up with
the bros or get in some quality quiet time, but you could be getting
more out of your workout by bringing along your better half. A study
published in the New England Journal of Medicine revealed that men
push themselves around 12 per cent harder when a lady is watching.
This added intensity from training with a female also helped to lower
their resting heart rate, therefore cutting the risk of a heart attack by
more than 30 per cent! MMH

28 NOV/DEC 2015 | Men’s Muscle & Health

Men’s Muscle & Health | NOV/DEC 2015 29
 WORKOUT

PEC-UP
YOUR GAME
Ditch the barbell and get thicker pecs with this super fast dumbbell tri-set.
FITNESS MODEL Ryan Burke | IMAGES Dallas Olsen | EQUIPMENT Cyberfit

I
f you think the barbell bench
press is the only move necessary
for creating a solid chest, it’s time
to rethink your strategy. While
pressing with a heavy barbell is
great for building strength, training your
chest with a pair of dumbbells could be
better for chiselling those pectorals into
something you can be proud of. When
using a barbell, your dominant side will
often compensate for your weaker side,
resulting in more pronounced muscle
imbalances and potentially causing
injury over time. Dumbbells eliminate
this problem, which is why we’ve created
this quick 20-minute dumbbell workout
that will save you time and give you the
symmetrical barrel chest you desire.
The key to the workout is the tri-
set technique, with your heaviest move
first, targeting your upper pecs, and the
remaining two moves involving slightly
lighter weight. You’ll perform each move
consecutively until you have completed
the first round of reps for all three
exercises, before resting for a 90-second
interval. Complete a total of three tri-sets
and you’re done. This workout will help
thicken the upper portion of your pectoral
muscles and promote activation of growth
hormone.

THE WORKOUT
EXERCISE REPS
Incline Dumbbell Press 8
Flat Bench Dumbbell Press 10-12
Dumbbell Flye 10-12
Note: As tri-sets increase the total number of reps performed at once, you may need to begin by
reducing the weight you would normally use, and have a significantly lighter pair of dumbbells
nearby for the flat bench and dumbbell flye movements. It also helps to use a bench with an
adjustable back for easy transition between moves.

30 NOV/DEC 2015 | Men’s Muscle & Health

 WORKOUT

Incline Dumbbell
Press
SET-UP: With a pair of
dumbbells in your hands, lie
down slowly on an adjustable
bench that is at a 30-degree
incline. With your feet
flat on the floor, hold the
dumbbells just outside your
shoulders with your elbows
facing outwards.
TIP\\ To stop your chest from
ACTION: Press the dumbbells
adapting too quickly, change
up and towards each other
up the angle of your bench
until your arms are fully
between 30 and 45 degrees on
extended. Contract for a
different days.
moment before bringing the
dumbbells slowly back to
the starting position. Do not
exceed the chest plane.

Flat Bench
Dumbbell
Press
SET-UP: Lie face-up on
a flat bench, holding
the dumbbells just past
your shoulders with
elbows facing outward.
Abs should be tight and
feet anchored flat on the
floor.
ACTION: Lift the
dumbbells and extend
arms fully while not
allowing your elbows
to lock. Hold for a
moment at the top of
TIP\\ Keep a neutral the movement and lower
grip to ensure that no slowly to the starting
additional strain is position. Keep the
placed on your wrists. weights balanced as you
lower the dumbbells.

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 31

 WORKOUT

Dumbbell Flye
SET-UP: Lie flat on a bench
with your back pressed
into the bench. Hold the
dumbbells above your chest
with palms facing each
other. There should be a
slight bend in the elbows.
ACTION: Keeping elbows
slightly bent, lower arms
out to your sides until your
wrists reach shoulder height,
causing a slight stretch. Use
your pec muscles to return
the dumbbells to starting
position, bringing your arms
back to the top.

TIP\\ Due to the increased

arm extension, this exercise
will require lighter weights
than the presses.

32 NOV/DEC 2015 | Men’s Muscle & Health MENSMUSCLE MENSMUSCLEANDHEALTH

 SHAKE IT UP

CHOCOLATE PEANUT
BUTTER PROTEIN
SHAKE
This protein shake will keep your sweet-tooth
cravings at bay while also filling you up.
INGREDIENTS
ƒ 2 scoops chocolate protein powder
ƒ 1 cup unsweetened almond, soy or skim
milk
ƒ banana
1
ƒ 2 tablespoons peanut butter
ƒ 3-5 ice cubes
ƒ Dark chocolate (optional)
INSTRUCTIONS
Combine the first five ingredients together in
a blender until the mixture becomes smooth.
Continue to add milk until you reach your
desired consistency. Pour into your cup of
choice and serve with a grating of dark chocolate
on top.
NUTRIENTS PER SERVE
Calories 485, Fat 21.5, Protein 32g
Photo Credit: Shutterstock.com

THE POWER
OF PEANUT
BUTTER
Peanut butter is more than just a tasty spread to
put on your sandwiches; it’s actually filled with
health benefits. Eating peanut butter helps to
control and suppress hunger without leading to
weight gain as it’s considered a healthy, thick
fat. Its high potassium level lowers the risk of
high blood pressure, stroke and heart disease.
Need another reason to enjoy this classic nut
butter? It also helps protect against Alzheimer’s
disease, as peanuts are high in niacin, which is
key in preventing memory impairment. So, put
a dollop in your next protein shake – and don’t
feel guilty about licking the spoon afterwards!
MMH

Men’s Muscle & Health | NOV/DEC 2015 33

 STYLE

SHAPE-UP \\\
YOUR STYLEAs the weather heats up, it’s time to start showing off those guns. MMH style guru Craig Lawson takes a
look at what is making waves in men’s fashion this season.
WORDS Craig Lawson

T
his year’s spring fresh makeover. There is a strong, and white. This season, look for
vibe is a mix of city chilled masculine appeal with edgy detail and tailored styles
sophistication meets clothing ready to take you from that are not so loose fitting as
the beach with a touch the beach to the street with ease. in previous years. For a relaxed
of sporty. Australian The bold colours from last year summer hairstyle choose beach
fashion labels have delivered the have been replaced by shades in spray products to give that just-
old favourites and given them a neutral tones of black, grey, blue out-of-the water look.

RIP IT UP
Distressed denim is back in a big way but with more
futuristic appeal. This doesn’t mean to rip the pants
yourself – you’re not a teenager any more! Leave the
ripped element to the experts for that designer edge.
Denim is more fitted with cool biker detail and the fabric

Sand & Board Photo Credit: Shutterstock.com

is lightweight to combat the heat. Technology has made
for excellent-looking stretch denim that is perfect to show
muscle definition and contour with leg shape. Distressed
denim shorts are the must-have trend of the hotter months
so buy them in several different colours. Let the denim
be the feature of your look and opt to wear with a simple
white fitted
d tee
ee or singlet.
singlet

Jean s
r Style
Fit bike
Skinny Boohoo.com
by 0
R R P $5
Ripped en
im Jean Sh
orttss
or
Silk Silk
RRP $95

Mid-cut boot
by Ecco Intrinsic
RRP $249.95

34 NOV/DEC 2015 | Men’s Muscle & Health

 STYLE

ts
ts check shor
Retro Shor SUNMAN® AIR®
by Silk Silk by SUNFL
25024 SUNMAN® floral shorts
RRP $70 $59.95.psd
by SUNFLAIR® Geometric Swim Shorts with Flip Flops
$74.95 Boohoo.com
RRP $30

GET LOUD
This season is all about the surfer vibe, and it’s
been kicked up a gear by crossing over into street
wear with a metropolitan direction. The clothing
is more tailored with fantastic graphic prints and
quality fabrics. Don’t think you’ll get away with
wearing board shorts, a singlet and thongs. Not
on my watch! Style it up with a waistcoat, silver
chains or a slogan tee to really express yourself.
In the water, boxer short swimwear is the leading
enim
he d D
r t in Bleac e Store style and great for all ages. Board shorts are always
ho Glu
Slim S ishlist @ .99 a safe option but go for loud prints to up the fun
by W RRP $99 om.au
.c
store factor. Speedos are not for the faint-hearted – but
.glue
www always a good option when feeling body-confident.

al Shorts
Retro Orient
by Silk Silk
RRP $70
ng sses are a ays suns ne essen s an
this season it’s all about multi-coloured ses..
Keep those feet happy and let them breathe,
choose quality leather sandals that will wear
better and be far more comfortable as the weather
heats up. Sneakers are also hot right now; guys
MMH RECOMMENDS:
Oakley has delivered a are even teaming them with dress pants for cool
fresh range of styles for street appeal. High-tops are the sneakers of the
great effect when hitting
the beach that will add moment; opt for colour as a surefire way to get
Cotton Tank
that extra pop of colour.
by Mitchell & Ness @ Glue Store people talking. MMH
For more info visit
www.oakley.com.au RRP $49.99
www.gluestore.com.au

Polarized Hollbrook Marc Marquez Signature Silver Sunglasses Shaun White Signature Series
by Oakley by Oakley by Oakley
RRP $239.95 RRP$199.95 RRP$199.95

Men’s Muscle & Health | NOV/DEC 2015 35

 BODY PART EXPLAINED

The Ankle
By Dr. Matthew Davidson B.Sc., M.Chiro. Director, Hope Island Chiropractic Centre Certified Active Release Photo Credit: Shutterstock.com
Technique Provider Member, Member, Chiropractic Association of Australia,Member, Sports Chiropractic
Australia

Ankle injuries in the general population are common, with inversion sprains
and fractures occurring in one in 10,000 per day. Ankle injuries constitute
up to 12 per cent of emergency room load in many hospitals. Ankle sprains
comprise approximately 14 per cent of all sport-related problems, with an
injury rate of six per 100 participates per season1. In the high-risk activities
of jumping and running, sports ankle problems account for up to 25 per cent
of all-time loss injuries. In basketball they comprise more than 50 per cent
of major injuries and in soccer and volleyball more than 25 per cent1.

36 NOV/DEC 2015 | Men’s Muscle & Health

 BODY PART EXPLAINED

Anatomy the weakest ligament around

The ankle refers to the the ankle and is continuous
talocrural joint. This is the with the capsule 2,3. It is a
articulation between the talus primary stabiliser against
and the distal tibia and fibula inversion and internal rotation
bone. The ankle is a hinge for all angles of plantar flexion.
joint with a joint capsule and It is this ligament that is
associated ligaments. This strained when a person “rolls”
hinge allows for up and down their ankle. The anterior
moments otherwise known talofibular ligament is the
as dorsi flexion and plantar main talar stabiliser and the
flexion. The functional unit calcaneofibular ligament acts
of the ankle should include as a secondary restraint2,3. The
the subtalar joint. The anterior talofibular ligament is
subtalar joint is formed by the injured in 65 per cent of ankle
calcaneus (heel bone) and the injuries, and combined injuries
talus above2. There are three of the anterior talofibular
different joint articulations ligament and calcaneofibular
between the two bones. The ligament occur in 20 per cent3.
key motions of this joint are Nerve supply to the ankle is
pronation (foot arch rolls in) through the deep branches of
and supination (foot arch rolls the peroneal and tibial nerve
out, increasing its height). The L4 -S2.
three functions of this joint
are: Muscles involved in
Movement
1. To adapt to changes of
terrain while walking Dorsi f lexion is the
movement of the foot in an
2. Pivoting the body on the
upward direction. Muscles
feet, and
that help produce this
3. To provide shock
movement are the tibialis
absorption2
anterior, extensor hallicus
There is an extensive longus, extensor digitorum
network of ligaments around longus and the peroneus
the ankle medially, laterally tertius3.
and posterior. The medial
Plantar f lexion is the
ligament, also known as
movement that f lexes the
the deltoid ligament, is
foot and toes in a downward
made of three distinct
(toward the sole) direction.
ligaments: the posterior
Muscles that help produce
talotibial, tibiocalcaneus and
this movement are mainly
tibionavicular2. This ligament
the gastroc/soleus muscles
is extremely strong. It helps in
via the achilles tendon, with
ANKLE SPRAINS COMPRISE controlling medial traction
forces on the ankle as well as
help from tibialis posterior,

APPROXIMATELY 14 PER
flexor hallicus longus, flexor
checking motion at extreme
digitorum and the peroneal
joint ranges. This ligament
CENT OF ALL SPORT RELATED is so strong that the ankle
longus and brevis3.

PROBLEMS, WITH AN Strengthening

usually fractures before it will
snap.
Mu scle c ond it ion ing
INJURY RATE OF SIX PER 100 The lateral collateral
ligament is also made up of
exercises, plantar flexion, dorsi
flexion, eversion and inversion
PARTICIPATES PER SEASON. three ligaments: the anterior
talofibular, calcaneofibular
are necessary, particularly after
an injury.
and posterior talofibular. The
anterior talofibular ligament is

Men’s Muscle & Health | NOV/DEC 2015 37

 BODY PART EXPLAINED

Rory McIlroy photo: David W. Leindecker / Shutterstock.com

These can be performed with Thera
tubing or band and increased with
resistance over time4.
Proprioception, which is the ability
for muscles to contract in response to
movement changes in stretch receptors
at a joint, is affected severely when
one sprains the ankle. The ankle is
rich in proprioceptors. Retraining the
proprioception as soon as pain permits
is essential to prevent further sprains in
the future. The use of a wobble board,
rocker board, and even single-leg standing
exercises are essential and need to be
progressed in terms of difficulty4.
Once the athlete is pain-free and has a
full range of motion, jumping, hopping,
twisting and figure-eight running can be
prescribed. Progressing to some loaded
calf raises can also help strengthen the
surrounding musculature4.

What can go wrong?

Ankle Sprains
Ankle sprains account for 40 per cent
of sports injuries and are one of the most
common soft tissue injuries. Sports such
as basketball and volleyball have a greater
incidence5. The lateral ankle is the most
commonly involved side of the ankle to
injure, which is caused by an inverted,
Rory Rory McIlroy suffered a ruptured ligament in his ankle while
plantar-flexed foot. The medial aspect of playing football with friends in July but rushed back to defend his
the ankle is rarely injured. US PGA Championship title at Whistling Straits a month later.

Ankle sprains to the lateral complex

of ligaments is a common cause of ankle Imaging of the ankle can involve an is most favourable. Mobilisation, not
instability and have a chronic incidence as x-ray in various positions to assess ligament immobilisation, is recommended 5 .
high as 70 per cent after suffering an acute integrity or even an MRI. An MRI is the Isometric muscle strengthening should
ankle sprain5. most accurate and non-invasive modality commence early within a week, progressing
and should be the test of choice. to isokinetic strengthening after a week 5.
The most common ligament affected
Conservative treatment initially Proprioceptive and strengthening of the
is the anterior talofibular ligament. This
involves the RICE principle of Rest, peroneal muscles up the side of the ankle
ligament becomes tight from dorsi flexion
Ice, Compression and Elevation. should begin as soon as pain is tolerable.
to plantar flexion (foot upwards to foot
Physiotherapy and rehabilitation to As pain subsides, muscle strengthening
downwards). The mechanism of injury
improve muscular strength, range of exercises and endurance exercise should
is an inverted, plantar-flexed foot with
motion and sensorimotor control are be expanded. The use of braces to help
an internally rotated hind foot and an
essential 5. support the ankle is recommended in
external rotated leg5. The athlete or person
functional treatment and has been proven
will have associated swelling, bruising and In the literature, f unctiona l
to decrease the rate of reinjury5. MMH
difficulty weight bearing. management of these types of injuries

References
1.
Reid, David C. Sports Injury Assessment and Rehabilitation.USA:Churchill Livingstone;1992.
2.
Norkin, Cynthia. C, Levangie, Pamela. K. Joint Structure & Function: A Comprehensive Analysis. 2nd Edition. USA: F.A.Davis; 1992.
3.
BMJ Publishing Group Limited (“BMJ Group”) 2012. All rights reserved
4.
Brukner P, Khan K. Clinical Sports Medicine. 3rd Edition. Australia: McGraw Hill; 2006.
5.
Millar, M.D, and Thompson, S.R. DeLee & Drez’s Orthopaedic Sports Medicine. Principles and Practice. 4th Edition Vol 1, USA: 2015.

38 NOV/DEC 2015 | Men’s Muscle & Health

 TAKE THE
MMH CHALLENGE
Photo Credit: Dallas Olsen

SEE PAGE 92

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 39

 WELLBEING

Photo Credit: Shutterstock.com

The habit of postponing important things for something more pleasurable might be a more serious problem
that you thought.
WORDS Kate Swann and Kristina Mamrot | Psychologists and Authors | www.pscounselling.com.au

40 NOV/DEC 2015 | Men’s Muscle & Health

 WELLBEING

THERE WAS ONLY ONE

THING ON MY TO-DO LIST
FOR THIS MORNING: WRITE
PROCRASTINATION ARTICLE.
Here’s what I actually achieved this
morning:
; Read the news online
; Organised my desk
; Organised my to-do list
; Walked across the road for a
coffee
; Flipped through social media
; Walked across the road for
another coffee
; Flipped through social media
again
; Made some phone calls that
needed to be done by the end of
Photo Credit: Shutterstock.com

the week
; Had an unnecessarily long chat
with a colleague
; Checked my emails

Are you getting the picture? As if it isn’t with a chronic pro c r a s t i n at ion

PROCRASTINATING
bad enough being a procrastinator, I had procr a st i nator). along several lines
stooped to a new low… procrastinating They are of thought.
while writing an article about
procrastination!
of ten viewed
by c ol le a g ue s
CAN BECOME A SERIOUS Procrastinators

PROBLEM FOR SOME

may choose to
It’s normal to delay or postpone or friends a s focus on t he
doing something important in favour
of something more pleasurable. But
l a z y, lacking
willpower or not PEOPLE, RESULTING p r e s e nt w it h
immediate (albeit
procrastinating can become a serious having ambition. IN PROBLEMS AT
Pr o c r a s t i n a t or s
small) rewards,
problem for some people, resulting in
problems at work, difficulties at home, may also miss out WORK, DIFFICULTIES rather than the
future where the
and lost opportunities. People who on opportunities,
both business and
AT HOME, AND LOST reward or benefit
procrastinate replace high-priority feels distant. For
tasks with low-priority tasks – they social, because of
their aff liction.
OPPORTUNITIES. example, cracking
postpone doing important things or open a chocolate
making decisions, replacing these with More seriously, bar and having a
counterproductive or needless tasks. a procrastinator’s health may suffer, as coffee instead of getting out for that walk.
there can be serious consequences to Sure, the chocolate and coffee provide an
Procrastinators often feel anxious,
not getting regular check-ups or having instant lift and distraction, but in the long
stressed and guilty. They may feel like
that lump checked out. Finally, their run you’ll feel better if you’re healthier.
they are in crisis as the pressure builds or
family relationships can suffer, and
deadlines approach, and they can develop Some people procrastinate because
procrastinators can be very frustrating to
a sense of themselves as a person who fails they’re not in the mood to get the task
live with!
– or a person who lets other people down. done, and they think their mood will
So if you feel rotten when you change down the track when it will be easy
What are the consequences of
procrastinate, and it has negative to get it completed. This type of thinking
procrastination? To begin with,
consequences, why do it at all? creates what researches have called a
procrastinators may have great difficulties
Ps yc holog i s t s h ave re s e a rc he d Procrastination Doom Loop.
in their jobs (imagine working in a team

Men’s Muscle & Health | NOV/DEC 2015 41

 WELLBEING

Putting off the task creates stress

and lowers the mood, which means the
procrastinator is never in the right mood
to get the job done.
SOME PEOPLE
Procrastination can also be a coping PROCRASTINATE BECAUSE
THEY’RE NOT IN THE MOOD
strategy to manage overwhelming
emotions. Sometimes we aren’t even

TO GET THE TASK DONE,

aware we’re feeling overwhelmed by our
emotions (because they’re sub-conscious),

AND THEY THINK THEIR

we just swing into procrastination mode
to avoid thinking about it, or facing up to

MOOD WILL CHANGE DOWN

our responsibilities.
It is thought that some procrastinators
may have poor impulse control or struggle
with focusing their attention, resulting in THE TRACK… THIS TYPE OF
difficulty filtering out distracting stimuli
(this is similar to findings in research on THINKING CREATES WHAT
ADHD where the brain’s pre-frontal lobes
are commonly under-activated). RESEARCHES HAVE CALLED
For some, procrastinating is a
learned, entrenched habit; they were
A PROCRASTINATION DOOM
LOOP.

Photo Credit: Shutterstock.com

not born this way. It may be a response
to an authoritarian parenting style when
growing up – having harsh, controlling
parents prevents children from learning
to regulate their own behaviour and
emotions and they may never learn to
act on their decisions (because decisions
are made for them). In these households,
procrastination can be a form of rebellion
as it may be the only form of control a
child or adolescent has available to them.
Procrastination has also been associated
with perfectionism. Procrastinators may
fear nothing they do is ever good enough,
have a tendency to negatively evaluate
outcomes, or they may fear and avoid
evaluation by others.

TOP TEN WAYS TO BEAT PROCRASTINATION

1./ Make sure you’re not confusing putting things off because you don’t have by others are probably more effective than
reasonable delay with procrastination. the energy to do them. ‘Me’ time is vital. deadlines you set yourself.
Sometimes it IS more productive to do 5./ Remember you’re a work in progress 8./ Get out your pen and paper (or to-do app)
things later. – you’re not a finished product that was and break the task down into the smallest
2./ Work out a system to remind yourself born knowing how to get cracking. You goals you can. Cross or tick off each item
why the future benefit is important to you have to train yourself to think and behave as it’s completed and make sure you reward
so you can bypass the immediate short-term differently when it comes to getting things yourself afterwards.
reward. done. It takes time, practice and patience. 9./ Getting started is often the hardest
3./ Tell yourself you’re a person who does 6./ Give yourself a pat on the back when part. So instead of saying to yourself,
things automatically, without having you do each thing that’s on your list no “just do it (you idiot)”, try saying, “just get
to think. Don’t listen to that sabotaging matter how small. It’s okay to be stern with started”. This keeps the task from being too
voice in your head that tells you you’re lazy yourself, but you need the credit too. overwhelming.
and hopeless and don’t get anything done. 7./ You know those people who say they 10./ Accept that you’re human, and let yourself
You’re not – you’re a task-oriented achiever! perform better when there’s a looming off the hook for not doing everything
4./ Make sure you give yourself plenty of deadline? Deadlines help connect us to as perfectly as a robot. Sometimes near
down time so you’re not overloaded and our responsibilities, and can cut through enough is good enough. MMH
the Doom Loop. But beware – deadlines set

42 NOV/DEC 2015 | Men’s Muscle & Health

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 QUICK NUTRITION

Photo Credit: Shutterstock.com

Why milk may be the key to

more powerful muscles
WORDS Gabrielle Maston BSc Hons

44 NOV/DEC 2015 | Men’s Muscle & Health

 QUICK NUTRITION

IT IS COMMON KNOWLEDGE which results in increased lean muscle.

Photo Credit: Shutterstock.com

Athletes, through the combination of

THAT PROTEIN IS BENEFICIAL heavy resistance training and protein Whey protein is derived from
TO STRENGTH TRAINING, AND consumption, show an increase in cows’ milk. It is the waste
SOURCES OF PROTEIN SUCH AS power and strength, which is extremely product of milk used to make
other dairy products such
BEEF, PORK, LAMB, CHICKEN, EGG important in power-based sports such as
as cheese. A glass of milk is
powerlifting and sprinting.
AND FISH HOLD A COMMON PLACE made from a combination of
There is emerging research that
IN MOST SPORTS-RELATED DIETS. has shown whey protein to be highly
nutrients:
High-bioavailable protein foods contain beneficial for endurance athletes too. In ƒ Protein component: whey
all 20 amino acids, which are the building long endurance-based sports (marathons) and casein
blocks of protein. However, one protein and in sports that cross train (for example, ƒ Carbohydrate: lactose sugar
source often taken for granted is dairy. triathletes), protein stores are used as an ƒ Fats: combination of
Studies have shown that whey protein alternative fuel source. Although not saturated and unsaturated
found in milk is a powerful ergogenic ideal, it is still a significant way athletes ƒ Many other nutrients and
aid due to its unique amino acid profile. can have a competitive edge over others, vitamins including calcium
Whey protein has shown to be the best especially when optimising carbohydrate
performance enhancer in power-based intake is difficult. Protein has been an
training and sports. underutilised energy supply, one which
Whey protein enhances performance we can now take advantage of.
by stimulating protein synthesis,

The two types of protein found in greater gains in lean mass and strength
milk are whey and casein. What makes too. The faster a protein is digested, the
whey protein so unique is the density of sooner its amino acids enter the blood
the amino acid leucine. stream and switch on protein building.
Leucine is just one of the nine In this case faster is better. The
essential amino acids, meaning we quicker you start protein synthesis
have to obtain this from our diet. The activation, the quicker the growth and
body cannot produce it on its own by repair of your muscles can begin. It’s
recycling existing proteins such as the more important to get the right amount
non-essential amino acids. What we do of leucine pre- and post-strength
know is that leucine, a branched chain workout than it is to get protein grams
amino acid (BCAA), has a key role as a whole.
to play in protein synthesis, meaning It has been shown that 2.5g of
it switches on the genes for muscle leucine is needed to stimulate metabolic
growth and repair after exercise. This pathways that enhance muscle growth
is exactly what you need to build more and maintain lean muscle tissue.
muscle and recover faster. Lowering leucine during high-volume
Casein protein is made up of 9.3 aerobic and/or strength training is also
per cent leucine; it coagulates in the thought to be a factor in overtraining
gut and digests slower than whey syndrome.
protein. This means that the leucine It only takes 25g of animal protein
is also slow to enter the blood stream. or whey protein to give you the
Whey protein, on the other hand, necessary 2.5g of leucine. People should
has 11 per cent leucine and is rapidly aim to have at least 10g leucine per
digested. It stimulates greater muscle day from primarily food or, if needed,
protein synthesis than casein, both at supplements.
rest and following exercise. It produces

WHEY PROTEIN ENHANCES PERFORMANCE BY

STIMULATING PROTEIN SYNTHESIS, WHICH RESULTS IN
INCREASED LEAN MUSCLE.

Men’s Muscle & Health | NOV/DEC 2015 45

 QUICK NUTRITION

Photo Credit: Shutterstock.com

The fact that milk is a diet, there are alternatives
Leucine combination of both so you too can get the
Food (serving size)
(grams)
Cottage Cheese (1 cup) 2.9
carbohydrate and protein
has an advantage. Lactose,
IT’S MORE valuable amounts of
essential amino acids. For
WPI Protein Supplement 2.6 the sugar found in dairy IMPORTANT example meat, chicken,
(30g = 1 scoop) products, is also useful for TO GET THE fish, egg and soy protein

RIGHT AMOUNT
Turkey Breast (105g) 2.4 muscle building because it are all complete proteins.
Chicken Breast (105g) 2.3 stimulates insulin release They could be used in a
Wild Salmon (105g) 2.0
after digestion. Insulin OF LEUCINE similar fashion to whey

Canned Tuna (105g) 2.0

is necessary for pushing
protein into muscle cells
PRE- AND POST- protein or skim milk.
Although the research
Haddock (105g) 1.9 for energy and growth. STRENGTH has shown whey protein
Beef “Loin” Cuts (105g) 1.9 It also helps to restore
glycogen stores after
WORKOUT THAN to be the most effective,
these alternatives will
Skim Milk (1 cup) .8
training in endurance- IT IS TO GET also provide benefits to
Yoghurt (1 cup) 1.4
based athletes. PROTEIN GRAMS performance and recovery.
Red Kidney Beans (1 cup) 1.3
Lentils (1 cup) 1.3
There are many studies
that show the ingestion of
AS A WHOLE. Take note that you may
need to overshoot protein
Mozzarella Cheese (30g) .67 a protein and carbohydrate consumption if using
combination post-workout suffice, however it doesn’t soy, hemp or pea-based
Soybeans (30g) .65
is highly benef icia l contain the carbs you need protein as these proteins
1 large Egg .5
for muscular strength for the insulin spike. Your only have a 60-80 per cent
Almonds (30g) .4 gains. Milk is the perfect humble glass of milk truly absorption rate compared
1 egg white .3 powerhouse drink to has superpowers! to 90-100 per cent of
accommodate these needs, There is a very small animal products and
in the right amounts. window of opportunity for dairy, so you may require
A 200ml glass of skim better protein absorption more to get similar protein
milk has 9g of protein; 10 around training. It is much synthesis effects. MMH
per cent of that protein more important to get
Supplements are not always necessary is leucine (calculating at the timing right of your Gabrielle Maston
for performance enhancement. Although 0.9g leucine per 200ml). leucine and carbohydrate BSc Hons is an exercise
it may be convenient for most people, it This means 600ml of skim intake, than it is to eat physiologist, clinical
can be an added expense. You can easily milk alone could give you protein throughout the & sports dietician at
obtain the same amount of nutrients from 2.7g of leucine, more than entire day. Aim to get your Changing Shape diet
your diet, and drinking a glass of milk the amount you need to 2.5g of leucine in whole & exercise specialists in
pre- and post- strength training may be all stimulate growth. It will food form, 30-45 minutes Sydney, health & wellness
that you need to get the muscle-building also provide you with an pre-workout and within writer, consultant &
benefits from whey protein. If you still insulin spike post-workout two hours post-strength lecturer at FIA fitness
decide to use a protein supplement, use a to aid with recovery and training workouts for college. E-mail Gabrielle
WPI and choose whey protein as it has the repair. optimal muscle building.
at info@changingshape.
highest amount of leucine. For marginally better For those of you who net.au or visit her website
The other nutrient components of results, one scoop of are lactose-intolerant, have changingshape.net.au for
milk also make it very useful to training. protein powder will also allergies or follow a vegan more information.

References
Beelen M, Burke LM, Gibala MJ, et al. Nutritional strategies to promote postexercise recovery. Int J Sport Nutr Exerc Metab. 2010;20(6):515–32.
Tipton KD. et al. (2001). “Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise”. Am J Physiol Endocrinol Metab. 281(2):E197-206.
Tipton KD. Et al. (2007). “Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise”. Am J Physiol Endocrinol Metab. 292(1):E71-6.
Fujita S. et al. (2009). “Supraphysiological hyperinsulinaemia is necessary to stimulate skeletal muscle protein anabolism in older adults: evidence of a true age-related insulin resistance
of muscle protein metabolism”. Diabetologia. 52(9):1889-98.
Tang JE. & Phillips SM. (2009). “Maximizing muscle protein anabolism: the role of protein quality”. Curr Opin Clin Nutr Metab Care. 12:66-71.
Layman DK. (2003). “The role of leucine in weight loss diets and glucose homeostasis”. J Nutr. 133:261S-267S.
S.Kleiner (2013) “Power Eating 4th edition”. Human Kinetics

46 NOV/DEC 2015 | Men’s Muscle & Health

 BONUS RECIPE

Grilled QUINOA
Chicken Quinoa is one of the healthiest grains as it’s naturally gluten-free and contains
iron, vitamin B-E, magnesium, potassium, calcium and fibre… the list goes on.

and Quinoa
It is one of the few plant-based foods that is considered a complete protein and
also contains essential amino acids. So throw the rice away and add quinoa to
your next meal for the ultimate protein hit! MMH
Greek Salad
Make mealtime more fun
with this flavoursome protein-
packed salad to keep you going.
INGREDIENTS
ƒ 225g quinoa
ƒ 25g butter
ƒ 1 red chilli
ƒ 1 crushed garlic clove
ƒ 400g chicken fillets
ƒ 1½ tablespoon olive oil
ƒ 300g vine tomatoes
ƒ 1 handful kalamata olives
ƒ ¼ red onion
ƒ 100g feta cheese
ƒ ½ cup lemon juice
Photo Credit: Shutterstock.com

INSTRUCTIONS
Begin by cook ing t he
quinoa following the packet
instructions, then rinse in cold
water and drain. Meanwhile,
finely chop the red chilli, red
onion and vine tomatoes. Mix
the butter, chilli and garlic
into a paste. Toss the chicken
fillets in the olive oil and place
on a hot pan and cook for five
minutes each side or until they
are cooked through. Once
cooked, place the fillets on a
plate and drizzle the spicy paste
over and allow it to melt. Next,
mix the tomatoes, feta, olives
and onion into a bowl along
with the cooked quinoa and
lemon juice. Serve on a flat
plate with chicken on top.
NUTRIENTS PER SERVE:
Calories 473, Protein 37g, Fat 2g,
Carbs 35g

Men’s Muscle & Health | NOV/DEC 2015 47

 TRAINING

THE
IMPORTANCE
OF BREATHING
DURING
EXERCISE
Learn how to control your breathing and use it to improve

Photo Credit: Shutterstock.com

athletic performance.
WORDS Regie Simmons

SEVEN MILLION, THREE HUNDRED THOUSAND.

That’s the number of breaths that an average, sedentary
adult will take annually. If you run, engage in resistance
training or are otherwise active, the number of breaths you
draw per year will rise dramatically.
By the time you reach the end of this paragraph, you will
have taken approximately 10 to 15 of those breaths. And,
if you are like most healthy adults, you didn’t even become
aware of your breathing until it was mentioned. Breathing is
a subconscious behaviour, but aspects of it can be controlled
and used to improve athletic performance.

Breathing 101 breathes incorrectly by utilising asthma, allergies and sleep amount of oxygen to the body
Before discussing methods the mouth instead of the nose apnea. Unlike the mouth, as opposed to nasal breathing.
of proper breathing, let’s first to bring air into the body. the nostrils and sinuses are Respiration can be divided
examine the process, which is Breathing through the mouth uniquely designed to warm into two distinct parts:
often referred to as respiration. results in shallow breathing and filter air prior to it entering inspiration (breathing in) and
It is estimated that 80 per cent and can worsen respiratory- the lungs. Mouth breathing expiration (breathing out). On
of the Western population related conditions such as also provides an inadequate its surface, breathing is fairly

BREATHING 1. Inhale through your nose

and exhale through
2. Don’t take short shallow
breaths.
3. Avoid holding your
breath.

TIPS
your nose or mouth.

48 NOV/DEC 2015 | Men’s Muscle & Health

 TRAINING

LEARNING TO BREATHE CORRECTLY CAN IMPROVE YOUR ATHLETIC

PERFORMANCE BY ENSURING THAT YOUR BODY IS RECEIVING AN
AMPLE SUPPLY OF OXYGEN.
straightforward, but in reality it Enhanced Performance Learning to breathe correctly can improve
is a very sophisticated process. Once in the blood, oxygen is delivered to your athletic performance by ensuring that your
During inspiration the cells throughout the body by the heart and blood body is receiving an ample supply of oxygen.
diaphragm, intercostal and vessels. Cells, including those in muscle, utilise If your lungs are able to draw in more air, an
external intercostal muscles oxygen to transfer the energy from food into a increased amount of oxygen is available for the
work to expand the chest cavity usable format. The body’s oxygen requirements cells of your body to generate energy that can be
and rib cage. This increase in increase during exercise because more energy is directed to your chosen activity.
chest volume allows oxygen to needed. And, as one would imagine, there is a Proper breathing will also prevent you from
enter the body via the nostrils, build-up of carbon dioxide that will be expelled. becoming lightheaded, dizzy or hyperventilating,
throat, larynx and trachea. which happens when you inadvertently hold
Inhaled air is channelled by the your breath or take shallow breaths.
body’s airways to alveoli in the
Photo Credit: Shutterstock.com

lungs. These microscopic sacs

are responsible for exchanging Proper Breathing During Cardio your inhale-to-exhale ratio may be lower on
oxygen in the air with carbon The experts seem to disagree on the the climb versus the descent.
dioxide in the blood. The surfaces ideal inhale-to-exhale ratio for activities like Regardless of the ratio used, you want
of the alveoli are incredibly thin running. Some would suggest that the ideal to find a consistent rhythm that you can
and allow molecules like oxygen ratio is 3:2 whereas others would suggest maintain irrespective of the cardiovascular
and carbon dioxide to be easily that a 2:2 or 3:3 ratio is optimal. activity that you engage in (for example
exchanged. Once the exchange Like many things, the ideal ratio is walking, elliptical or Stairmaster). Instead of
occurs, the diaphragm and something that should be personalised based trying to count your breaths, you should use
external intercostal muscles upon your overall cardiovascular health, footfalls or steps to maintain your timing.
relax, allowing carbon dioxide to physical health, and experience running. If you are using a 3:2 ratio for example, you
escape the body. This process of Adjustments should also be made based inhale on left, right, left and exhale on right,
inspiration and expiration occurs upon the terrain you encounter. If you are left. Rhythmic breathing will slow the heart
continuously, even while sleeping. running in a hilly environment for example, rate, eliminate erratic breathing and provide
the body with ample oxygen.

Proper Breathing During Resistance Training The key with breathing during weight
Resistance training breathing is training is to remember to breathe! All too
comparatively straightforward. All you need to often, people will hold their breath, causing
do is exhale during the working portion of the dangerous spikes in blood pressure. Improper
movement. If you are squatting for example, breathing while lifting heavy loads can also
you inhale on the way down, and exhale on the result in internal injuries including hernia, and
way up. This approach works the same if you capillary rupture.
are performing a standard bench press. With It may take a little practice, but you
this movement, you exhale while pressing the should be able to master the proper breathing
weight upward and inhale as you lower it to technique within a matter of weeks. MMH
your chest.

4. Find a breathing rhythm that 5. If you wear headphones while 6. Strengthening your core 7. Keep your chest up and
works for you. running, resist the temptation muscles, namely the your back straight when
to allow musical selections intercostal muscles, will working out.
to dictate your breathing. enable you to expand your
People have a tendency to chest cavity’s breathing
inadvertently run faster capacity.
during high-tempo songs.

Men’s Muscle & Health | NOV/DEC 2015 49

 PHYSIO

RESTRICTION
TRAIN LIGHTER AND MAINTAIN MUSCLE
WORDS Stent Card (MPhty., BExSc)

BLOOD FLOW RESTRICTION Our muscular strength and size are What we know is that for muscle
key factors for performance and injury growth to occur we need to lift weight
(BFR) IS CURRENTLY BEING prevention. Muscle size and strength can that is 60 per cent of our one-repetition
Photo Credit: Shutterstock.com

USED AROUND THE WORLD be lost very quickly with inactivity. For maximum (1RM).2 The issue arises when
TO IMPROVE OR MAINTAIN example, within 24 hours of a knee injury we are unable to meet this requirement,
such as an ACL tear, muscle strength and which may be in times of pain, post-
MUSCLE SIZE, ENDURANCE AND size can rapidly reduce. However, it takes surgery, acute injury or, for a select few,
STRENGTH WHEN ONE CANNOT an extended period of time and effort even space travel.
EXERCISE AT FULL CAPACITY. It to return. For this reason rehabilitation
specialists and athletes find the area of
BFR involves reducing blood flow
is thought to have developed in Japan in out of a muscle via the use of an external
research of BFR very interesting and device. It has some risks; however research
the 1970s under the name KAATSU. In
exciting. has demonstrated these are very low if
Japanese KA means additional and ATSU
means pressure.1 people are screened correctly.

50 NOV/DEC 2015 | Men’s Muscle & Health

 PHYSIO

How do we perform blood flow

occlusion training?
Training with blood flow restriction
(BFR) is relatively simple and can also
be inexpensive. BFR training involves
applying some form of external pressure
to either the upper or lower limbs via a
tourniquet, elastic band or pressurised
cuff. Therefore, you would place the
restriction device near your armpit or
groin/hip region.
BFR can be used during exercise
including walking, cycling or lifting
weights, or applied without exercise.
The pressure needs to be at a level
at which your oxygenated blood
can still get to the muscles, yet your
deoxygenated blood cannot leave. This
is the occlusion/restriction aspect.
The desired occlusion level is thought
to coincide with a self-guided 7/10 scale,
10/10 being as tight as possible, or more
accurately from 50mmHg to 180mmHg
(100mHg is the most commonly used
for a pressurised cuff). What you need: External occlusion device
If you are following an exercise Pressure: 7/10, average of 100mmHg
protocol with BFR you would perform Weight: 20-50 per cent of 1RM
your sets of a selected exercise while
keeping the external pressure on. You Frequency: 2-3 days per week
would not perform a full workout with Sets: 3-5
constant occlusion as this may have risks
Reps: 15-failure
associated with it. Five minutes max
per occlusion period is recommended. Constant occlusion time period: 5 minutes at one time
The total time of occlusion for two to Body parts: Arms and legs
four sets may be five minutes. It has
been suggested by Pope and colleagues
that this may be considered one block.3
It is then possible you could perform When would we use blood flow restriction training?
multiple blocks during one training The main benefit of blood flow restriction training is that the weight required
sessions, making sure you have about to maintain or even create muscular growth is very low in relation to non-
five minutes rest between each. occluded training.
The weight you select can be 20-50 As stated, the weight can be 20-50 per cent of your current 1RM, thus the
per cent of your 1RM. While utilising load applied through your body is reduced. An interesting point is that BFR
BFR with lifting you may want to do can be applied even if one is not performing loaded exercise. This is thought to
this two to three times a week, three slow down muscle loss. In saying so, best effects are seen when using the desired
Photo Credit: Shutterstock.com

to five sets per session, in a rep range low 1RM. It appears best for times of rehabilitation or deloading phases of one’s
of 15-failure and minimal rest between gym program.
sets of 30-45 seconds. Depending on the BFR could be utilised for most people who are currently unable to lift greater
goal and current training status this may than 65 per cent of their 1RM. This can range from post-surgical situations,
be increased to twice a day.3 injured athletes and the elderly. Post-orthopaedic surgery, obesity and diabetes
Muscles that can be trained with populations have been reported to benefit from BFR.7 A specific example would
the use of BFR include the calves, be immediately post-ACL repair when the athlete is relearning how to activate
hamstrings, quadriceps, arms and their quads and going through the basic low level quad activation exercises for
forearms. the next few months.

Men’s Muscle & Health | NOV/DEC 2015 51

 PHYSIO

How does it work?

The exact reasoning behind how BFR THE MAIN BENEFIT OF BLOOD
FLOW RESTRICTION TRAINING
works is not yet known, however there are
some well supported theories. Research has
demonstrated exercising with BFR, or even
just wearing it, has resulted in maintenance
or an actual increase in:
IS THAT THE WEIGHT REQUIRED
ƒ
ƒ
muscle strength
muscle growth
TO MAINTAIN OR EVEN CREATE
ƒ muscular endurance
cardiorespiratory endurance
MUSCULAR GROWTH IS VERY LOW
IN RELATION TO NON-OCCLUDED
ƒ
The fascinating thing is that these

TRAINING.
results are from using weight as low as
20% of 1RM or, as stated, just utilising
BFR without any lifting.3
fibres. The benefit of this is that type-1 A study conducted in 2006 on the use
There are numerous hypotheses as
fibres, which are fatigue-resistant and can and safety of KAATSU, which is a specific
to why we can still maintain muscle
produce low force, are not recruited. Thus form of BFR requiring certification, found
or even increase muscle with such low
type-2 fibres, which can produce greater 80 per cent of the facilitates were happy
weights or just by applying a BFR device.
force and have the greatest potential with the results and only a small number
Research is not clear on how BFR works
for growth, are actually recruited first. of the studied had complications.6
on a cellular level because positive results
This is opposite to normal muscle fibre The number one risk as found by the
have been shown to occur without the
recruitment in which type-1 are recruited research appears to be bruising caused by
normally proposed mechanisms: metabolic
before type-2. During BFR, type-1 fibres the restrictive device. Numbness is the
accumulation, hormonal responses or
cannot maintain force and therefore type- second most common issue, however it has
additional muscle fibre recruitment. The
2 fibres (which we want to stimulate for been quoted to resolve once the restriction
following are some potential reasons as to
muscular size) are activated very early is removed. These two issues become less of
why BFR may work, provided by Pope and
during the reps. This process is replicating a risk as your experience builds with using
colleagues.3
what occurs when we lift with weights BFR.
ƒ Recruitment of fast-twitch muscle above 65% of 1RM - a great aspect of
fibres Some severe associated risks have also
BFR.5
been identified. These include variations
ƒ Increased duration of metabolic The accumulation of metabolites via
acidosis of blood clots and rhabdomyolysis: the
occlusion favours a flow of blood into breakdown of muscle tissue followed by
ƒ Increase signalling and growth factor your muscle fibres. This is known as the release of the contents into the blood
expression cell swelling and it is thought that this stream. Dizziness and fainting have also
ƒ Metabolic adaptations to compromised threatens the cell, creating an anabolic been reported.6
oxygen delivery response such as protein synthesis and also
Those with serious health issues need to
ƒ Release of a product that promotes may cause activation of satellite cells – all
be screened before attempting BFR. One
tissue growth promoting muscle growth.3
must take care with patients with heart
ƒ Cell swelling When we exercise or just utilise BFR issues, post-stroke and those with high
As stated, blood is restricted from alone there is some form of replication of blood pressure. If performed correctly, BFR
leaving the targeted area, in turn causing what would occur if we were to lift with should be safe in regards to blood clots
a metabolic accumulation of by-products. heavy weights above 65% of 1RM. The because under the desired restriction blood
Growth hormone concentration has been exact reason is still unknown and more flow should not be completely stopped.
shown to increase 290 times greater than research is required. If one has heart disease this may pose a
at rest and 1.7 times greater increase than significant risk depending on the specific
What is the risk?
what has been reported for high-intensity disease. A decreased amount of blood flow
resistance exercise when BFR is applied.4 Cutting off your blood supply does not around the body may lead to a reduction
Most would be aware of the positives of sound safe, does it? Well, you will be happy of blood to bodily organs.6
growth hormone and its indirect links to to know that research has shown BFR to
A good pre-screening f rom
muscle growth. be relatively safe. Keep in mind, as with
physiotherapist Paul Head in the UK7
any form of exercise, there is always risk. It
The accumulation of by-products can has been developed to rule out those who
should always be calculated, making sure
increase muscle fibre recruitment with an should seek medical guidance before
the benefits well outweigh the risks.
increased activation of fast-twitch muscle utilising BFR as they have a higher risk of
complications.

52 NOV/DEC 2015 | Men’s Muscle & Health

 PHYSIO
Photo Credit: Shutterstock.com

Men’s Muscle & Health | NOV/DEC 2015 53

 PHYSIO

Pre-training Screening professional before undertaking

Questionnaire any new program.
1. Do you have a personal or Wrapping it up
family history of clotting
disorders (eg SLE (lupus), Blood f low restriction
haemophilia, high platelets)? training requires you to use an
external device to decrease blood
2. Do you have a past history
flow out of a muscle. You can
of DVT or pulmonary
perform this with or without
embolus?
exercise. If using it with lifting
3. Do you smoke?

Photo Credit: Shutterstock.com

you can use as little as 20% of
4. Are you on any medication your 1RM. Results have been
including the contraceptive positive in that research has
pill? shown one can maintain or
5. Do you have a history of increase their muscle size and
injury to your arteries or strength while using BFR. There
veins? are associated risks involved. It
6. Do you have a history of must be said that if you do not
injury to any of your nerves have to reduce the load being
(including back or neck lifted, training with heavy
BFR IS CHEAP, injury)?
7. Do you have diabetes? Does
resistance is more beneficial than
BFR. BFR is cheap, simple and
SIMPLE AND MAY anyone on your family have may allow you to keep lifting
ALLOW YOU TO KEEP diabetes?
8. Does your current or
while you are injured or having
to deload for whatever reason
LIFTING WHILE YOU ARE previous training include helping you to maintain your

INJURED OR HAVING TO resistance training?

9. Do you have any history of
hard-earned strength or size.
Happy, heavy and safe lifting.
DELOAD FOR WHATEVER high blood pressure? MMH

REASON HELPING It is thought that if you have If you have any training or any
YOU TO MAINTAIN none of the issues above then
BFR training should be safe
particular injury questions you
YOUR HARD-EARNED as long as you adhere to the
can contact myself, Stent Card
on social media
STRENGTH OR SIZE. guidelines. However, it is always
best to consult your health care
Facebook: TheRehabman
Instagram: STENTCARD

References
1.
http://www.kaatsu-global.com/history-of-kaatsu/
2.
ACSM. American College of Sports Medicine position stand. Progression models in ABOUT THE AUTHOR
resistance training for healthy adults. Med Sci Sports Exerc 2009;41:687–708. Stent Card is a treating physiotherapist
3.
Pope, ZK, Willardson, JM, and Schoenfeld, BJ. Exercise and blood flow restriction. J Strength assisting people to live a pain-free and healthy
Cond Res 27(10): 2914– 2926, 2013
4.
Takarada, Yudai, Yutaka Nakamura, Seiji Aruga, Tetuya Onda, Seiji Miyazaki, and Naokata
life. Stent believes “knowledge is power,”
Ishii. Rapid increase in plasma growth hormone after low-intensity resistance exercise with having a strong focus on educating people
vascular occlusion. J. Appl. Physiol. 88: 61–65, 2000. and helping them achieve their physical
5.
Takarada, Yudai, Haruo Takazawa, Yoshiaki Sato, Shigeo Takebayashi, Yasuhiro Tanaka, and
Naokata Ishii. Effects of resistance exercise combined with moderate vascular occlusion on
and mental best. Stent provides informative
muscular function in humans. J Appl Physiol 88: 2097–2106, 2000. articles on all things fitness, injury prevention
6.
Nakajima, Kurano, Iida, Takano, Oonuma, Morita, Meguro, Sato, Nagata., Use and safety of and rehabilitation. Stent has his Masters
KAATSU training: Results of a national surve. Int. J. KAATSU Training Res. 2006 in Physiotherapy and Bachelor in Exercise
7.
http://paulhead.co.uk/occlusion-training-bloody-effective-at-improving-strength/
Science graduating from Griffith University
8.
https://thesportsphysio.wordpress.com/2015/03/11/squeezing-some-facts-out-of-
blood-flow-restriction-training-a-guest-blog-by-paul-head/ on the Gold Coast. His passion strongly
9.
Fujita S, Abe T, Drummond MJ, Cadenas JG, Dreyer HC, Sato Y, Volpi E, Rasmussen BB. Blood lies within health and fitness and he is also
flow restriction during lowintensity resistance exercise increases S6K1 phosphorylation and a qualified personal trainer and sponsored
muscle protein synthesis. J Appl Physiol 103: 903–910, 2007.
fitness model competitor. For any enquires
10.
KAWADA, S., and N. ISHII. Skeletal Muscle Hypertrophy after Chronic Restriction of Venous
Blood Flow in Rats. Med. Sci. Sports Exerc., Vol. 37, No. 7, pp. 1144–1150, 2005. contact Stent via truefitness@live.com.au
11.
Loenneke J, Pujol T,. The use of occlusion training to produce muscle hypertrophy. Strength
and Conditioning Journal 2009.
12.
Loenneke J, Fahs C, Rossow L, Abe T, Bemben M., The anabolic benefits of venous blood
flow restriction training may be induced by muscle cell swelling. Medical Hypotheses 78
(2012) 151–154.

54 NOV/DEC 2015 | Men’s Muscle & Health

 SUPPLEMENTS

THE SUPPLEMENT
7 SUPPLEMENT MYTHS BUSTED!
GAME
WORDS Aaron Smith

T
he supplement world is head who constantly seeks physical controlled or governed industry and
an interesting place and is perfection. But with so much junk has very limited regulations on what
controlled by very smart out there what should we believe and goes into your wonder pill and how it
people putting together who should we trust? Well, as the is marketed, which is why you should
even smarter marketing saying goes – “If it seems too good be aware and practise caution next time
plans and advertising campaigns that to be true, it usually is.” Understand you hear of the best thing this year to
appeal to that little person inside your that the supplement world is the least hit the market.

1./ You must take supplements for all 2./ Supplements are safe because you 3./ Higher prices mean higher quality
round general health can purchase them over the counter This couldn’t be further from the truth.
Most people ask me what I take, thinking Our world is a beautiful place. When you Higher prices may mean more additions to
that I will pull out an entire list of look at animal and plant toxins, there are the product, but that may not be necessary
vitamins and minerals that I drop daily, many chemicals that are ‘natural’ that for you. It really just means more profits
but this is simply not the case. It all comes have a devastating effect on the body. for the manufacturer. Once again – do
back to your diet and making sure it has This opens the door to herbal medicine, your research. Know the function of the
variety in it. The amounts of vitamins and which again is a controversial topic. My extra 47 amino acids that you are paying
minerals in your meats, fish, eggs, fruits advice would be to research, research and for and remember that what your body
and vegetables are endless and should research. Don’t just look at the positive does not use, it excretes through your
support your daily health. A good all- effects but also what negative effects these urine. So if your body doesn’t need it, all
round multivitamin would be the only natural herbs etc. have on the body and you’re getting is really expensive pee!
thing I would recommend to make sure do you really wish to be ingesting them.
you’re getting everything. I also chose a Once again it comes down to minimal
basic whey protein to add extra protein regulation on the industry, so practise 4./ Protein powders are a better source
to my diet, and the amino acid glutamine caution. for protein than whole foods
(I find) helps me recover quickly after Whole foods over processed food should
intense exercise. always be your general rule of thumb.

56 NOV/DEC 2015 | Men’s Muscle & Health

 SUPPLEMENTS
Photo Credit: Shutterstock.com

5./ The owner of the store knows best 6./ Supplements are safe because they 7./ The newer version is better than the
This is the most common misconception are natural older version
you could have. Although they may look As stated previously, the regulation of the A newer version of a product can mean
like the expert, they usually have no idea supplement industry is extremely poor. Any many things. It can mean more potent
what is in a lot of products and are not natural ingredients may not be illegal but ingredients, a new formula, or as simple as
qualified in nutrition or dietetics. They may also have not been properly tested or new packaging to try and push more sales
are just salespeople and I laugh at how trialled, or the safest dosage to consume of the same product. With the world we
many people take their advice as gospel. may be unknown. Different countries will live in today, our brains are wired to think
Just like an insurance broker will always have rules about certain ingredients as that ‘newer’ is better, but this is simply not
have a preferred insurance company, so well and may be banned in different areas the case so don’t be fooled! MMH
will the owner of your local supplements throughout the world. You’ll find some
store. Why? Because it’s all about ingredients may be natural but read closer
kickbacks. The preferred brand either and you’ll find the binders and fillers that
adds a higher wholesale discount the more go into them to make the tablet/capsules are
product that moves off the shelf, or adds not. Natural substances can also have just
free product to bigger orders. Either way, the same effect as synthetic drugs, which
they are caring about their financial gains include adverse side-effects that may not
and very little about your muscles, health mix with your body’s physiology, so in fact
or fitness improvements. natural can sometimes be more dangerous.

Men’s Muscle & Health | NOV/DEC 2015 57

 WORKOUT

For other workouts like Legendary Abs

visit Gregplitt.com

58 NOV/DEC 2015 | Men’s Muscle & Health

 WORKOUT

LEGENDARY
ABS Get rock-hard abs
the Greg Plitt way
WORDS Guy Girouard | FITNESS MODEL Greg Plitt | IMAGES Dallas Olsen
EQUIPMENT SMAI and Cyberfit

T
his coveted of your dreams. For each of yourself but only count you. Keep the rest between
training formula these exercises, the number solid reps). reps at a maximum of 30
from the of reps depends on your 3. Divide that number by seconds. This maintains
legendary Greg abilities. The easiest way four, then subtract that your heart rate, which
Pl it t s hou ld to gauge your abilities and number from the total pushes more blood through
only be attempted by those determine a good starting number of dry reps. your muscles, helping them
point is to follow these steps: to grow and recover. The
out there who are ready For example:
best way to incorporate these
and willing to take their 1. Do a dry set (fresh); this 20 reps dry = 3 sets of 15
physique to the next level. exercises into your daily
is great to do on a rest a. 20 reps / 4 = 5 routine is to add them at the
Followed correctly, this day. b. 20 reps – 5 = 15 end of your workout. Usually
system will have your core 2. Count the number of
burning in the best way Remember, the idea is to your abs are not as taxed at
reps you were able to do get back to failure at your the end of your workout as
possible and help you create dry (remember to push
the washboard mid-section final rep. The last few reps other muscle groups.
of your final set should test

BASIC TRAINING ADVANCED TRAINING

MONDAY Hanging Twist (3 sets) a. Hanging Twist (3 sets)
b. Kettlebell (3 sets)
TUESDAY Kettlebell (3 sets) a. Decline Crunch (3 sets)
b. Abs Rollout (3 sets
WEDNESDAY Off Off
THURSDAY Decline Crunch (3 sets) a. Hanging Twist (3 sets)
b. Kettlebell (3 sets)
FRIDAY Abs Rollout (3 sets) a. Decline Crunch (3 sets)
b. Abs Rollout (3 sets)

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 59

 WORKOUT

Hanging Twist
SET-UP: Keep the body in a straight ACTION: Twist at the hips as you
upward position and grab onto a bring your knees over to the left side
high bar or suspended arm supports. of your body, maintaining the height
With your feet kept together, lift of your legs as you do so. Bring back
your knees up to hip height. to centre and continue to work from
side-to-side.

TIP: Try not to

use hanging straps
to assist you; you will
initiate more of your
abdominal muscles
without them.

Decline
Crunch with
Twist
SET-UP: Secure
yourself by lying
down at the end of
a declined bench,
keeping both hands
behind your head.
ACTION: Keeping your
core tight, raise your
upper body slowly off
the bench and turning TIP: Don’t
slightly to the left. go too fast; try
Hold this position to make your circles
more prominent as
and contract the your reps grow.
muscles. Lower the
body back down to
the starting position
and repeat, twisting
to the opposite side
with each repetition.

60 NOV/DEC 2015 | Men’s Muscle & Health MENSMUSCLE MENSMUSCLEANDHEALTH

 WORKOUT

2 3

TIP: Don’t go
too fast; try to
make your circles more
prominent as your
reps grow.

1 5 4

Kettlebell Around
the Head
SET-UP: Keep the body strong and create
a shoulder-width stance. Hold onto
the kettlebell with both hands, facing
upwards.
ACTION: Slowly begin to rotate the
kettlebell around your head. The
movement should focus on your shoulder
area. Once you have completed a full
rotation, reverse the direction for every
repetition.

6 7

Men’s Muscle & Health | NOV/DEC 2015 61

 WORKOUT

Abs Rollout
SET-UP: Place a barbell on the ACTION: Slowly roll the barbell
floor in front of you with even forward, extending your body
weight on either side (5-10kg as you do so. Continue as far
plates). Kneel to the floor, as possible without allowing
crossing your feet over at the your hips to sag. Keep your
back, and take hold of the bar abs locked on tight to prevent
with an overhand grip around you torso from dropping to the
shoulder-width apart. Shoulders floor. Pause at the bottom before
should begin directly over the bar. slowly reversing back to the
starting position.

TIP: Remember
that the amount
of weight you place
on the bar will affect the
resistance. This can also be
performed with an ab
roller.

62 NOV/DEC 2015 | Men’s Muscle & Health

 LEGACY OF A LEGEND

GREG
PLITT ON
GOING TO
Photo Credit: Dallas Olsen

FAILURE
“A transformed body
is the culmination
of blood, sweat and
tears – where body
liquid turns to body
mass. It is a transformation
that occurs when put into
the oven of work ethic,
dedication, and sacrifice.
Failure is your friend in the
gym. Failure is an immediate
report card of where you
have been and currently are.
When you hit failure during
a set, a smile should ensue
as you just broke past your
current limitations and are on
your way to growth. Failure
rewards you with growth!”
A life lived… a legacy earned,
for more visit gregplitt.com
#beremembered

Men’s Muscle & Health | NOV/DEC 2015 63

 THE ULTIMATE MAN SEARCH

Photo Credit: Dallas Olsen

Young gun Nick Cheadle impressed
the judges of the Ultimate MMH Man
cover competition with his humble
attitude and passion for all things
health and fitness.

STATS
Name: Nick Cheadle Occupation: Personal
Location: Sydney, Trainer/ Coach
Age: 26

PRIZES GRACIOUSLY PROVIDED BY

64 NOV/DEC 2015 | Men’s Muscle & Health

 THE ULTIMATE MAN SEARCH

Real fiitness for men H LTHY M S MADE EA P114

Rea l fi
FOR NICK CHEADLE, LANDING THE COVER OF MEN’S
NOV/DE

MEET OUR
ULTIMATE
C 201 5

MMH MAN
WINNER! MUSCLE AND HEALTH IS THE REALISATION OF A
MEN S MUSCLE & HEALT
MENWorkou
Free Workout Poster Inside! NICK
EADLE
LONG-TERM GOAL – JUST ONE MORE TO TICK OFF ON
BUILD A SUMMER-READY
HIS QUICKLY GROWING LIST OF ACHIEVEMENTS. With
BEACH
Free
BUILD A SU

BE BODY an enviable physique, a humble attitude and a passion

NICK CHE
ADLE

to inspire, the 26-year-old certainly lives up to his new

B
| THE ULT

FAIL-PROOF title of the Ultimate MMH Man. Already a leader in

IMATE

P80

YOUR THINKING
MM

FAIL-P
H MAN

YOUR T YOUR CHIN-UP

BUILD the fitness industry, Nick is excited by the opportunity
| BEACH

BUILD C OWN BAR

to share his views on sustainable eating and training
P98
BO

WITH OUR STEP BY STEP GUIDE

YOUR
DY

OWOUNR ST LOOK SHARP

practices to an even wider audience. We chat with Nick
ISSUE #12

WITH
Upgrade Your
LOO Style Now
Upgr
ISS UE #12

P34

S NOVEMBER/DECEMBER 2015 to discover how he hopes to inspire, motivate and share

SUPPLEMENT
MYTHS BUSTED!
his knowledge with the MMH readers…
ISSN 2200-968X
06
P56

TAKE THE MMH

HOW FIT ARE YOU? CHALLENGE TO FIND OUT! P92 9 772200 968008

Hey Nick, congratulations! was looking back at me – I’d Why did you decide to enter How do you prepare for
Can you start by telling us never previously been anxious the Ultimate MMH Man a photoshoot or other
a little bit about how you about taking my shirt off competition? occasions where you need to
got started in the fitness at the beach but I became a be in top shape?
industry? little wary of it. I was already One of the reasons I began
If my conditioning is already
working as a personal trainer training and focusing on
I’d always taken an interest on point I’ll look to lower
at the time, however wasn’t nutrition was because of a
in physical activity having my fibre intake in the 24
really ‘walking the walk’, so small bet with a good friend
played sport from a young hours beforehand, increase
to speak. I decided that if I of mine. It’s still running – we
age. I was heavily into my my water intake and look to
really wanted to be successful each wanted to beat the other
cricket and played rugby eat some carbs and sodium
within the industry that I onto the front of a magazine
and tennis at school too. and get a good pump before
Once routine disappeared a shoot. If I need to drop a
after high school my regime
became fairly inconsistent. HAVING THE few kilos in anticipation of
being in front of the camera
Cricket dominated my life
and I trained in the gym OPPORTUNITY TO GIVE then I’ll consider lowering my
calories or increasing cardio
when I could – but my eating
habits left a lot to be desired. BACK TO THOSE WHO efforts, or even incorporating
a combination of both.
I rarely cooked and ate a lot
of takeaway food, despite FOLLOW ME IS ARGUABLY Do you remember your
working as a personal trainer
at the time. I remember ONE OF THE MOST first training session? How
different is your training
stacking up a lot of pizza boxes
after moving out of home – it REWARDING EXPERIENCES today?
I used to focus on a lot
definitely showed and I got a
little fluffy at one point. At
I’M AFFORDED. of isolation training and
rarely trained legs. Now,
the time I had no concept of my training revolves around
nutrition or the caloric value of varying intensities and loads
needed to lead from the front. and claim the win! I know
food and believed all I needed while focusing on compound
People don’t want trainers or of several athletes who have
was to find the ‘right’ training movements, which actually
coaches who aren’t in shape featured prominently in and on
program to look the way I means I rarely experience
themselves – I’d just come out the cover of the magazine and
wanted. crippling soreness as I once
of a fairly lengthy relationship firmly believe in the content it
I remember a time where puts out – I couldn’t think of used to. Volume is similar, but
(break-ups make bodybuilders,
I looked in the mirror and a better publication than the due to the fact it is somewhat
right?) and decided it was time
thought about needing first one to offer me a printed spread out over the course of
to do something about it.
to make some changes. I feature to grace the cover. I had the week, recovery is easier and
wasn’t thrilled with what to jump at the opportunity! performance remains higher.

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 65

 THE ULTIMATE MAN SEARCH

TRAIN LIKE NICK

Nick says he has followed more than his fair share of training styles over the
years and believes both strength and hypertrophy work has helped build his
physique to where it is today. Now his routine incorporates regular strength
work coupled with his love for high-volume style accessory work. While his
current routine varies from week to week, it will typically include supersets,
drop sets and other various overload techniques to keep things interesting

Photo Credit: Dallas Olsen

and the intensity high. It looks a little something like this:

Monday Thursday
Moderate Deadlifts/ Cardio/ Core
Chest/ Shoulders
ƒ 6-8 x 15-20 sec sprint
ƒ Deadlifts: 5 x 8-10 at with 1:40 active recovery
70-75% 1RM
ƒ Barbell Rollouts: 3 x 15
ƒ Snatch Grip Deadlift: 3 ƒ Weighted V-Sit: 3 x 15
x 10-12
ƒ Hanging Leg Raises:
ƒ Incline DB Bench Press: 3 x 20
4 x 12-15
ƒ Exercise Ball Oblique
ƒ Decline Cable Flye: 4 Crunch: 3 x 15 each
x 20
ƒ Cable Woodchop: 3 x
ƒ DB Shoulder Press: 4 15 each
x 8-10
ƒ Russian Twists: 3 x 50
ƒ DB Lateral Raise: 4 x ƒ Weighted Calf Press:
12-15 5 x 12
Tuesday Friday
Heavy Squats/ Lower Body Heavy Deadlifts/ Back/
Accessory Chest
ƒ Squat: 5 x 5-6 at 80- ƒ Deadlift: 5 x 5-6 at
85% 1RM 80-85%
ƒ Weighted Walking ƒ Rack Pull: 3 x 8
Lunge: 4 x 30
ƒ Incline Bench Press:
ƒ Leg Extension: 4 x 20 4x8
ƒ Hamstring Curl: 4 x 20 ƒ Incline DB Flye: 4 x 12
ƒ Weighted Calf Press: ƒ Decline Cable Flye: 4
5 x 10 x 20
Wednesday ƒ Wide Grip Pulldown: 4
x 12-15
Chest/ Back/ Shoulders
ƒ Barbell Bent Over Row:
ƒ Incline DB Bench Press: 4 x 12-15
5 x 10-12
ƒ Seated Machine Row: 4
ƒ Decline Cable Flye: 5 x 12-15 each
x 20
ƒ Straight Arm Cable
ƒ (Weighted) Wide Grip Pushdown: 3 x 12-15
Chins: 4 x 6-8
ƒ Pulldowns: 4 x 12-15 Saturday
ƒ Single Arm Dumbbell Moderate Squats
Row: 4 x 10-12 each
ƒ Squat: 5 x 8-10 at 70-
ƒ Machine Row: 4 x 12-15 75% 1RM
ƒ Standing Overhead BB ƒ Leg Press: 3 x 50
Press: 4 x 6-8
ƒ Leg Extension: 4 x 25
ƒ Seated DB Shoulder ƒ Hamstring Curl: 4 x 25
Press: 4 x 12-15
ƒ Calf Raise: 5 x 15
ƒ Bent Over Rear Delt
Flyes: 4 x 15 Sunday
Rest or Cardio

CONNECT WITH NICK

Website: www.nickcheadlefitness.com | Facebook: www.facebook.com/nickcheadlefitness | Instagram: @nickcheadlefitness

66 NOV/DEC 2015 | Men’s Muscle & Health

 THE ULTIMATE MAN SEARCH

What is the most rewarding part about fortunate enough to meet and hang out consequence, making them efficient in
being a part of this industry? with him and was blown away by his terms of bang-for-buck exercises whilst
Having the opportunity to give back professionalism, his humble nature and also offering the opportunity to move
to those who follow me is arguably one his ability to make you feel as if you’re large amounts of weight/ volume.
of the most rewarding experiences I’m the only person in the room. He’s huge
– both from a physique perspective and Finally, tell us what’s in store for Nick
afforded. I find it genuinely mind-blowing Cheadle – what else do you want to
that I’ve been able to build the sort of an exposure point of view, but the way he
handles the attention he gets is absolute achieve?
following I have and am so grateful for
the opportunities I’ve been presented with, class. I’ve got some fairly extensive plans as far as
that I love to give back where possible. my business is concerned – I’m planning
What advice can you give to our readers on launching a number of educational
That and having the opportunity to meet who are perhaps just starting on their
plenty of other like-minded people is eBooks shortly as well as finalising a
fitness journeys and wanting to get into huge website upgrade and subscription-
simply awesome.
the best shape of their life? based information service. I wish to
What is the number one lesson you have Spend some time educating yourself on continue growing and expanding as a
learned about health and fitness through how to eat for your goals. Putting in the person, business and athlete. Competing
your training? time in the kitchen to ensure what you’re isn’t out of the question – I’d love to give
Everything comes back to nutrition. doing in the gym is worthwhile is going bodybuilding a whirl for the experience
You can train the house down but if you to save a whole lot of frustration – believe but as far as priorities are concerned it’s
aren’t putting in additional effort in the me, I’ve been there. probably not quite as important as the
kitchen in order to maximise the time What’s the one exercise that anyone can business side of things. For now I’d rather
you’re spending in the gym then your benefit from by incorporating it into their focus on helping people and the coaching
aspect a little more than the competitive
performance, composition and ultimately program today?
willpower are all likely to suffer. athlete side of things! MMH
Squats or deadlifts without a doubt offer
more benefits than most. They are huge
Who inspires you and why?
compound movements that use a lot
One of my biggest inspirations within of muscles & burn a lot of calories as a
the industry is Steve Cook. I’ve been
 THE ULTIMATE MAN SEARCH

YOUR 2015 ULTIMATE

Our finalists share their thoughts on getting in the best shape of your life!

RUNNER-UP
KAYNE LAWTON
LOCATION: Coolangatta, QLD
AGE: 26

“I want people to know you don’t have to get on steroids

to get the physique you want. By training smart/hard and
applying a goal-specific diet you can achieve a natural,
clean-looking physique. Knowledge is power. Learn about
your body; find what works for you regarding nutrition

Photo Credit: Dallas Olsen

and training.”

CONNECT WITH KAYNE

Website: www.kaynelawton.com.au
Instagram: @kaynelawton

TIM PERRY
LOCATION: Sydney, NSW
AGE: 30

“Don’t give up. Results don’t happen overnight,, the

toughest climb is always at the peak of the moun ntain
just when you feel like you can’t go on any more, bu ut it’s
usually just a couple more steps away. Just keep going even
when you feel like quitting, trust the process; it’s always
worth it when you reach the top.”

CONNECT WITH TIM

Website: TJPFITNESS.com
Facebook: facebook.com/timperryfitness
Instagram: @timjamesperry

68 NOV/DEC 2015 | Men’s Muscle & Health

 THE ULTIMATE MAN SEARCH

MMH MAN FINALISTS PROUDLYSPONSORED BY

PROUDLYSPON

JOE PITT
LOCATION: Brisbane, QLD
AGE: 35

“Find a good mentor to build your knowledge and read as

much as possible. Most people are different; it’s not one
size fits all - so you’ll need to play around with training
and foods to see what works for you. Don’t be in a rush
to be a superstar, enjoy training and what you do and the
rest will follow.”
Photo Credit: Dallas Olsen

CONNECT WITH JOE

b it www.joepittfitness.com
Website:
W www joepittfitness com
Facebook: www.facebook.com/joe.pitt80
Instagram: @joepitt_

RYAN GREASLEY
LOCATION: Brisbane, QLD
AGE: 25

“Watch what you eat. Don’t change things drasticcally as

that is where everyone goes wrong; work yourseelf into
a better way of eating and exercising. Make fitneess and
your diet work for you, have fun with it and chan
nge the
way you feel.”

CONNECT WITH RYAN

Facebook: Ryan Greasley
Instagram: @ryan_greasley

Men’s Muscle & Health | NOV/DEC 2015 69

 THE ULTIMATE MMH MAN

TOP 20 Follow our top 20 on instagram

Luke-Houlihan Joe Pitt

@houlsfitness @joepitt_

Andrew Psomadellis Denver Steyn Guy Borgas Jai Lee

@andrew_fitpro @biggydee @guyborgas @jaileefitness

Kayne Lawton Kiko Dos Santos Lawrence Templar Lincoln Wilson

@kaynelawton @iamkikox @lawrencetemplar @digital_damage

70 NOV/DEC 2015 | Men’s Muscle & Health

 THE ULTIMATE MAN SEARCH

Nick Cheadle Robbie Frame Ryan Greasley Shannon Bond

@nickcheadlefitness @robbieframefitness @ryan_greasley @shannon.bond

Stent Card Taylor Kleinberg Tim Perry Tyler Small

@stentcard @taylorkleinberg @timjamesperry @tylerjs_94

PROUDLY SPONSORED BY

Zac Smith Zak Taylor

@zacsmithfitness @zactaylorfitness

Men’s Muscle & Health | NOV/DEC 2015 71

 THE ULTIMATE MAN SEARCH

ALL ENTRIES

THE ULTIMATE MMH MAN

Adam Begley Ahmed el Gioushy Alex Renton Andrew Psomadellis Anthony Armenio Ben Doyle Ben Gallagher

Chris Curley_nominated Chris Kuum Chris-Churchward Cody McDonald Curtis Hale Dan Ensbey_nominated Daniel Hunter

Edouard Melquiond Elliot Hassell Eric Wang Esat Emre Agis Grant Moylan Greg Kafalian Greg McCarthy

John Nassif John Reed Johnahan Ward Josh Ikac Josiah Poyitt Julius Kieser Kayne Lawton

Lib Marchese Lincoln Wilson Lindsay Ashton Luke Cinque Luke Heath Luke Wood Luke-Houlihan

Michael Bowen Pain Michael Boyd Michael Trevaskis Mick Bailey Miguel Sebastian Narry Ndely Nathan Darma

Rowan Newton Smith Ryan Greasley Sam Dayoub Sam Jones Samuel Grachan Shannon Bond Stent Card

72 NOV/DEC 2015 | Men’s Muscle & Health

 THE ULTIMATE MAN SEARCH

Ben Raso Bo Gerster Brad Whitehead Brandon Hasick Brendan Krosch Cam Wild Charles Stevens

Daniel Luis Pardo Darren Powell Denver Steyn Dexter Tan Drew Derriman1 Dylan Cross Dylan Trinder

Guy Borgas Jai Lee James Clowes Jason Morris Jehron Terrell Jesse Kendall Joe Pitt

Kester Solomon Kiko Dos Santos Kris Beretov Kyle Byrne Lawrence Templar Lenny Chad Levi Neufeld

Marc Wishart Martin Charteris Marty McHugh Matt-Vaughan Matthew Bartholomew Matthew Rowe Matthias Rueegg

Nathan Leith Nick Cheadle Paul Hooper Peter Hanna Phillip Yoon Richard Verceles Robbie Frame

Stephen Moreno Tanner Chidester Taylor Kleinberg Tim Perry Tom Gao Tyler Haskard Tyler Small

A huge thank you to all our entrants for the 2015 Ultimate
MMH Man Competition. Your hard work and dedication
to living the MMH lifestyle is truly inspirational! With so
many amazing entries received, choosing our finalists
was no easy feat. Who knows, keep up the hustle and
maybe next year the title will be yours!
William Connell Xaan Wallace Zac Smith Zak Taylor

Men’s Muscle & Health | NOV/DEC 2015 73

 WORKOUT

74 NOV/DEC 2015 | Men’s Muscle & Health

 WORKOUT

THE
ULTIMATE ARMS
WORKOUT
Put your pipes through their paces with this two-part bis and tris workout.
FITNESS MODEL Zac Smith | IMAGES Dallas Olsen | EQUIPMENT Cyberfit

WANT TO ADD BIGGER GUNS TO a set of triceps the nervous system recruitment
to your biceps will decrease, doing your muscle
YOUR ARMOURY? There are many different growth in both areas a disservice when switching
ways you can put your pipes through their paces, between the two.
but earning enviable arms doesn’t have to be
So as you can see, it is not always favourable
complicated. All it takes is a little know-how.
to train biceps and triceps on the same day. You
As an MMH reader you are probably already may even decide to pair biceps with back and
aware that the arms are made up of two major triceps with chest instead. However, if you do
muscle groups: biceps and triceps. What you choose to train them together, it’s best to go hard
might not have realised is that as your biceps and complete all exercises for one muscle group
flex, your triceps relax, and vice versa. It’s for before switching it up and going full-throttle on
this reason that your current superset of bis and the other. Follow this system and by the time
tris may not be so super. It comes down to a little summer rolls around, you’ll look like you’re
concept called ‘reciprocal inhibition’ – when the smuggling around a pair of watermelons under
agonist muscle turns on, the antagonist muscle your sleeves.
shuts off. Effectively, every time you complete

THE WORKOUT
EXERCISES SETS REPS

PART 1
Close-grip Bench Press 3 10
Dumbbell Triceps Extension 3 10
Bench Dip 4 12

PART 2
Seated Hammer Curl 3 8
Barbell Curl 3 8
Hanging Biceps Curl 3 8

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 75

 WORKOUT

PART 1
Close-grip
Bench
Press
TARGET MUSCLES:
Triceps, shoulders,
chest
SET-UP: Lie with
your back flat on
the bench with
your knees bent
and feet flat on the
floor. Take a close
overhand grip of
the bar, with your
hands just less than
shoulder-width
apart (as pictured).
ACTION: Keeping
your elbows close to
your torso, slowly
lower the bar until
it reaches your
chest, hold for a
count, then press
the weight back to
starting position.

TIP: Avoid
arching your back
as this will recruit a
greater percentage
of chest muscles,
instead of working
your triceps.

76 NOV/DEC 2015 | Men’s Muscle & Health

 WORKOUT

Dumbbell Triceps
Extension
TARGET MUSCLES: Triceps
SET-UP: Sitting up straight on
the edge of a sturdy bench, take TIP: Use a spotter to
a dumbbell with both hands hand you the weight and
and hold it overhead at full take it from you at the end of
extension (as pictured). Position each set. This will help you
the dumbbell so it sits vertically, conserve strength and train
with the top plate resting in the your triceps harder.
palms of your hands and thumbs
wrapped around the handle.
ACTION: Keeping your arms
close in beside your ears, lower
the dumbbell in an arc behind
your head until your forearms
touch your biceps. Return to the
starting position, remembering
b to
keep your upper arms stationary
throughout the movement.

Bench Dip
TARGET MUSCLES: Triceps your weight. This is your starting
SET-UP: Sit on the edge of a bench position.
with your feet on the floor. Grab ACTION: Slowly bend your elbows
hold of the bench with your hands and lower your glutes towards
and extend your legs out. From the floor until your arms form
here, lift your glutes from the a 90-degree angle. Keep your
bench and move your feet out in elbows tight and pointed backward
front of you, so that only your throughout the movement. Pause
heels are in contact with the floor at the bottom and forcefully press TIP: Once you can complete more than 12 reps,
and your arms are supporting back up to the start position. increase the difficulty by elevating your heels onto a
separate bench or platform.

Men’s Muscle & Health | NOV/DEC 2015 77

 WORKOUT

PART 2
Seated Hammer Curl
TARGET MUSCLES: Biceps, biceps
brachialis and forearms
SET-UP: Sitting up straight on the edge
of a sturdy bench, take a dumbbell in
each hand. Arms should be hanging
down at your sides with palms facing
each other.
ACTION: Keeping the upper arms
stationary, and without bending at
the wrists, curl the dumbbells up
slowly towards your chest. Stop when
your forearms become parallel with
the floor. Pause here for two counts
before lowering the dumbbells back TIP: Take full advantage of all three muscular contractions (concentric,
down, making sure to keep the elbows eccentric and static) by keeping a steady pace throughout the moovement. Try
stationary throughout the movement. counting two seconds up, a two-second hold and two seconds down.

Baarbell Curl
TARRGET MUSCLES:
Bicceps
SETT-UP: Take a
shooulder-width,
undderhand grip on
the bar. With your
feett hip to shoulder-
widdth apart, chest
up and eyes focused
forwward, hold the
bar in front of your
thigghs.
ACTTION: Keeping
youur body very close
to the
t bar, drag
it upward
u toward
youur chest. Lower
with control back to
starting position.

TIP: If you have to create momentum in order to curl the barbell (by swaying
back and forth), then the weight is too heavy. Drop the weight and keep your
entire body stationary, moving only your forearms by hinging at the elbows.

78 NOV/DEC 2015 | Men’s Muscle & Health

 WORKOUT

TTIP: You can also perform this same move

using different equipment, such as an E-Z bar
or dumbbells, depending on what you have
avvailable.

Hanging Biceps Curl

TARGET MUSCLES: Biceps the bar with a shoulder-width, biceps as you do so. Pause at the top
SET-UP: Begin by lying against underhand grip. before lowering the bar back down
an incline bench with your arms ACTION: Keeping the upper arms to start position. Do not swing your
hanging down horizontally. Hold stationary, slowly curl the barbell arms throughout the movement.
towards your chest, squeezing your

Men’s Muscle & Health | NOV/DEC 2015 79

 MOTIVATION

EMPO W ER
YOURS EL F utopilot and learn
how to empower your decisions and yo
ur life!

mind o ff a
Take your
f Edwards
WORDS Geof

Photo Credit: Shutterstock.com

80 NOV/DEC 2015 | Men’s Muscle & Health

 MOTIVATION

H
ave you ever felt totally aligned, powerful and “in the
zone” – then something happened, a trigger from a
past event, a casual word mentioned by someone,
or an interaction with a friend or business associate,
which caused you to separate yourself from your true
power? You’re now “out of the zone” and running on autopilot.
Joe Dispenza, one of the world’s leading authorities on the
interconnectedness of the brain, refers to the fact that all of our
response mechanisms are stored in our body through emotional
experiences and chemical reactions, so our body ends up running
our mind. This is autopilot. How many of these “autopilot”
situations occur in your life and, more importantly, have you
ever stopped to take notice? There is a way to change, and it is
through creating a new reality for you based on empowerment.

TAKE NOTE OF YOUR REALITY

Start by reflecting on your life journey, experiences, successes
and any challenges. Ask yourself what motivates you, what you
enjoy, what causes you stress and how you sabotage yourself. Be
honest with the answers. Write them down.
Photo Credit: Shutterstock.com

ASK YOURSELF:
ƒ What motivates you?
ƒ How do you tend to sabotage yourself?
ƒ What causes you stress, and are you able to release
it?
ƒ How do you enjoy yourself?
ƒ What would the perfect “you” be like?
ƒ What are you proud about?
ƒ If you could have anything in the world what would
it be?

Next, challenge your own perceptions through your improved

awareness, especially on the way you look at things, as well as how
you label them. Do you have a “glass half empty perspective”?
If you're not sure what your answer is, then you need to pay
more attention to how you react to certain situations, be aware of
when these thoughts come, and address them before they happen
so that you can control them. Ask your friends, associates and
colleagues for their honest opinion and feedback on how they
really see you.

ALTER YOUR BELIEFS

HOW MANY OF THESE

Your beliefs are personal to you and they form the basis of your
world. When beliefs are established in your mind, they become
“AUTOPILOT” SITUATIONS your own personal truth and you see that perspective only: you
are creating your own vision of reality! Your mind looks for ways
OCCUR IN YOUR LIFE AND, MORE to prove that your beliefs are right… and guess what… you will
be right all the time. If you believe you’re not good enough, your
IMPORTANTLY, HAVE YOU EVER mind will constantly keep looking for ways to prove that you are

STOPPED TO TAKE NOTICE? not good enough.

Men’s Muscle & Health | NOV/DEC 2015 81

 MOTIVATION

Beliefs take a hold because they go

unquestioned. At a deeper level we do
know that our beliefs are not truths; that’s
why we keep looking for ways to prove
that they’re right. The important thing to
understand is what your beliefs are, if they
are empowering or disempowering and if

Photo Credit: Shutterstock.com

so, finding the best way to change.

MANAGE STRESS
Stress is caused by thinking, regardless
of whether the situation is worthy of
anxiety or not. Your body physically reacts
to your thought processes – not the other
way around! Overall, a certain level of
stress is okay, however, it is important for
you to decide what level of stress is right for
you. So, take notice of stressors in your life
and how you respond to them. IF YOU
CHANGE YOUR MINDSET BELIEVE
After you have done some work on YOU’RE
NOT GOOD
changing your beliefs, altering your
perception and managing stress, there
may still be some aspects where you find it
difficult to free your mind from obstacles.
ENOUGH,
Remember that it’s all a state of mind YOUR
and changing your mind can be done
very quickly. The way you see the world
MIND WILL
is based on your mental images, sounds CONSTANTLY
KEEP LOOKING
and feelings. What you are really doing is
changing your mental CD. By knowing
your internal communications, your
rules, references, beliefs, perceptions and
FOR WAYS TO
associations, you can create a change. MMH PROVE THAT
YOU ARE
ASK YOURSELF: NOT GOOD
ƒ Be clear on your vision
Reflect on the journey
ENOUGH.
ƒ
ƒ Challenge your perceptions
ƒ Alter negative beliefs
ƒ Take the next step only
ƒ Be present and in the flow
ƒ Acknowledge success every
day

GEOFF EDWARDS
Geoff Edwards is an internationally accredited Life Coach with over 25 years of coaching experience who can support you
on your journey to success with results that last. He can be contacted via geoffedwards@bigpond.com through his website
www.geoffedwards.net or Facebook.

82 NOV/DEC 2015 | Men’s Muscle & Health

 ONE-MOVE WONDER

ONE MOVE
WONDER
Fitness model: Ben ‘Abstacker’ Handsaker | Photo Credit: Dallas Olsen

INCREASE
YOUR AB
POWER
WITH
FITBALL
CRUNCH
TARGET: Abs
SET-UP: Sit on top
of a Fitball with
knees bent, feet flat
on the floor. Then,
slowly lean back
and roll yourself
along the ball until
just your upper
back, lower back
and hips touch.
Your head should
be in line with
your torso. Place
your hands lightly
behind your ears.
ACTION: Slowly
crunch up and twist
your left shoulder
towards your right
hip until the middle
of your back is off
the ball. Lower
yourself back down,
then crunch up
again, this time
twisting your right
shoulder towards
your left hip.
Alternate back and
forth for the entire
exercise.MMH

Men’s Muscle & Health | NOV/DEC 2015 83

 TOP TEN

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84 NOV/DEC 2015 | Men’s Muscle & Health

 TOP TEN

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MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 85
 SEASONAL TRAINING

RUGBY’S
MAN FOR ALL
SEASONS
After a broken arm brought Ma’a Nonu’s 2014 season to
an end, the explosive player is back on top and talks to
MMH about his impressive longevity in the game.
WORDS Imogen A. Rose | IMAGES Dave Lintott

STATS
Name: Ma’a Nonu
Position: Second five-eighth
Age: 33
Height: 1.84m
Weight: 108kg
Super Rugby Caps: 155
Super Rugby Points: 250
Super Rugby Debut: Round 1 2003 v
Crusaders, Christchurch
Clubs: Hurricanes 2003-11, Blues
2012, Highlanders 2013, Blues 2014,
Hurricanes 2015-
Test caps: 94
Test points: 130 (26 tries)
Test debut: 14 June 2003 v England

86 NOV/DEC 2015 | Men’s Muscle & Health

 SEASONAL TRAINING

MA’A NONU MADE HIS he first came onto the rugby radar, He recalls, with refreshing honesty,
Nonu was cited for his incredible a sense of “almost stage-fright” prior
TEST DEBUT AGAINST explosive power. That power to his first post-injury game. It
ENGLAND IN 2003 AND WAS remains a potent part of his game seems natural that one would have
A PART OF THE 2011 WORLD - yet Nonu could never have settled some nerves, but how many elite
on being an exciting, powerful, athletes readily acknowledge this?
CUP-WINNING ALL BLACKS raw player. He has spent his career Not many. It’s Nonu’s ability to
TEAM. WITH 94 CAPS, HE fine-tuning and expanding his look openly at all aspects of rugby
IS RAPIDLY CLOSING IN ON repertoire. He has developed his
skills and techniques to display
– the psychological and physical
– that surely contributes to his
100 TESTS. IN APRIL 2015 incredible ball skills – including the impressive longevity. He adds that
HE CELEBRATED 150 SUPER ability to unload perfect passes with “fitness-wise, it took me a couple of
one hand, a fearsome defence, a fine games to get in, but it was back to
RUGBY GAMES. THIS IS AN boot and an enviable line-breaking normal after that”.
INCREDIBLE ACHIEVEMENT, record! What’s more, he has that Nonu e mph a s i s e s t he
HELD ONLY BY A SELECT elusive quality, an instinct that has importance of recovery in longevity.
him always one step ahead of most
FEW – AND HE WAS THE players.
He regularly uses water immersion
therapy, hot tubs and ice baths.
FIRST BACKLINE PLAYER Nonu has an understated, Trigger point exercises are another
TO DO SO. In another record (for though deadly, determination. He core element in recovery too.
an active player), Nonu scored his doesn’t regard the brief, six-week Nonu possesses a supernova
50th Super Rugby try, against the period at the end of the season as force. He is c apable of
Chiefs in May. As a player, Nonu an “off-season”. Rugby for him is unpredictable, stellar explosions
has it all. He has mastered inside pretty much a 12-month job. This whereby he boldly breaks defences;
and outside Centre, positions type of commitment highlights the much to the excitement and
that have distinct differences and importance of attitude in scaling triumph of fans.
require specific skills and expertise. the heights.
When a player breaks the line,
He is 33 years old, which seems In fact, the beginning of 2015 it can bring a packed stadium
irrelevant given the supremacy of marked the first pre-season training to its feet with anticipation and
his form. Remarkably, Nonu and Nonu has done in about seven years. commotion. It’s a dangerous
his All Blacks and Hurricanes It was a consequence of having moment when everyone knows the
team-mate Conrad Smith hold a endured a broken arm during a defence is at risk and a try is in the
record partnership of 50 Tests and Test match against South Africa in making. To make this happen is no
50 Super Rugby matches in the September 2014. The sizeable and easy feat. Indeed, in modern rugby
centres. They’re like the Rodgers relatively fresh scar on his forearm many would argue that defensive
and Hammerstein of rugby, writing is testament to the severity of this strategies have adjusted – as well
their own magnificent records to a fracture. as law changes – to the extent that
player-perfect tune. Most commentators have hailed defence presently dominates the
Nonu may be at the top of Nonu’s superb form this season and game. So how does Ma’a Nonu so
the game but he never expected his team, the Hurricanes, finished often manage to get fans to their
as much. He understands the the Super Rugby season first overall. feet as he finds a weakness in the
symbolism and power of the All One wonders how Nonu managed opposition’s defence and thunders
Black spirit and whilst the World to return to form so quickly and through the line? It’s not chance
Cup win is an obvious highlight, successfully. or fluke. It’s the result of vigilant
he considers just making the team Nonu says he was mindful to preparation, dedication and an
as his greatest achievement. When rebuild his fitness routine in stages.

NONU POSSESSES A SUPERNOVA FORCE. HE IS

CAPABLE OF UNPREDICTABLE, STELLAR EXPLOSIONS
WHEREBY HE BOLDLY BREAKS DEFENCES; MUCH TO THE
EXCITEMENT AND TRIUMPH OF FANS.
Men’s Muscle & Health | NOV/DEC 2015 87
 SEASONAL TRAINING

88 NOV/DEC 2015 | Men’s Muscle & Health

 SEASONAL TRAINING

instinct that enables But so personable is

Nonu to capitalise on his Nonu that I had to work
expertise. hard to remind myself of
Nonu says his biggest this when we chatted. One
lesson has been to continue of the nicest things about
learning, to continue him is his honesty. He
improving, “As I progressed has a great inner strength
I tried to add more skills that allows him to face
to my game, to overcome life without pretence. He
deficiencies in my game. readily concedes that his
I’ve been playing a long path to success was not
time and I’m still learning untrammelled. Yet he
now”. It’s this type of never gave up and he wants
attitude that one finds to encourage others not to
in common with most back down either.
champion athletes. He believes in
Nonu cross-trains by confronting challenges.
running and doing “a lot Adding that context is
of rowing”. He’s also been largely irrelevant, personal
practising yoga for eight or professional, the spark
years. He emphasises the of strength required to face
importance of health and our challenges is the same
nutrition, maintaining that for all of us. It must come
“education” is fundamental. from “deep down inside,
Players and individuals in yourself ”. Sometimes
need to understand the this requires “a leap of
basics of nutrition and faith” and “you just have
exercise in order to be to make the right decisions
healthy. and something comes
along, and go for it”. The
To generate his explosive
unassuming Nonu never
power and speed, Nonu
expected to be an All Black.
engages in plyometrics,
He simply worked hard and
“I do a lot of explosive
embraced opportunities
jjumping, a lot of power
along his path.
sessions. It gets you
springy”. Nonu has an exciting
future, on and off the field.
In rugby, Nonu is both
This is a star who isn’t
feared and respected. He’s
about to fade. He’s also
the type of player whose
much more versatile than
physicality and presence
many perhaps realise, with
makes the game look easy.
a strong interest in film
People expect Nonu to
development.
nail opponents and set-up
spectacular tries almost He recently signed a
on tap. It seems as though two-year contract to play
he has an almost mythical for Toulon, though that
stature. Indeed one only has must seem a long way off
to watch him perform the given that 2015 is a Rugby
haka to see a warrior spirit World Cup year!
shine. What’s more, his Amply talented, creative
fierce on-field demeanour and committed, one
has resulted in more than suspects that Ma’a Nonu
one player prematurely off- will continue to radiate
loading the ball rather than strength wherever his
meet him in a tackle! various endeavours may
take him. MMH

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 89

 TRAINING

Photo Credit: Shutterstock.com

We separate fact from fiction and discover what compression gear can do for you.
WORDS Nick Morgan, SKINS expert

COMPRESSION WEAR ISN’T How long has it been around? after sporting events to reap a variety of
benefits.
JUST FOR PROFESSIONAL Compression isn’t a new technique. It can
be traced back to the early 1900s, when Traditionally, the benef its of
FOOTBALLERS ANY MORE it was used in medicine and aviation. compression have been linked to blood
– EVERYWHERE YOU TURN, Compression in the form of a compression flow and the impact this can have on
endurance performance. Put simply,
FITNESS ENTHUSIASTS ARE aid would reduce limb volume and drive
compression helps to speed up the rate at
blood flow.
DECKED OUT IN COMPRESSION It wasn’t until the 1980s that research which blood is moved through the body,
TIGHTS. There’s a lot of confusion began to determine the benefits of so that more oxygen can be transferred to
surrounding what compression gear can compression for sportspeople. These days, the working muscles. As compression has
actually do for your body. So, let’s separate athletes around the world are wearing developed, so too has the research behind
fact from fiction and look at the science of compression gear before, during and it in areas such as running economy,
compression itself. muscle support, proprioception and injury.

90 NOV/DEC 2015 | Men’s Muscle & Health

 TRAINING

What do we know?
We know that there are various
benefits to wearing compression
THERE ARE VARIOUS BENEFITS TO WEARING
garments, the first being improved COMPRESSION GARMENTS, THE FIRST BEING
IMPROVED ENDURANCE PERFORMANCE.
endurance performance. Studies
show that runners wearing
compression tights use less oxygen
and therefore require less energy,
which allows them to push harder
and run for longer.
Compression garments are also
known to improve team sport
performance, with athletes covering
Photo Credit: Shutterstock.com

a greater distance at faster speeds

while also maintaining higher lower-
leg power throughout the game
and towards the end of the game
when muscles tend to become more
fatigued. Athletes on their own were
also able to demonstrate an ability
to maintain higher work rates for
longer periods of time.
The area where the most research
has been conducted is recovery.
Improved oxygenation reduces
the effects of delayed onset muscle
soreness (DOMS) and accelerates
muscle repair. So engineered
gradient compression and dynamic
gradient compression play a big part
in helping you recover from exercise.

What does this mean for you?

Basically, we know that compression
helps people perform with better
endurance, for longer periods of time
and to recover faster. So, whether
you’re a marathon runner, heavy
lifter or someone who’s simply trying
to incorporate a regular strength
and cardio routine into your life,
you could benefit from compression
gear. Compression gear can help
you achieve better results, but also
to aid in your recovery (particularly
after leg day)! However, this comes
with two requirements. Firstly, the
garment must fit correctly – saggy
bunches around your thighs won’t
really help. Secondly, there are a lot References
of garments out there on the market, McMannus, C. et al, ‘The Influence of SKINS A400 Lower Body Compression Garments on Running and Neuromuscular Performance’,
Human Performance Unit, University of Essex UK CO4 3SQ, 2015, http://issuu.com/skinscompression/docs/a400_skins_study_
so choose wisely. You shouldn’t v3/1?e=16420276/12088857
assume the garment is effective Higgins, T. et al, ‘Effects of wearing compression garments on physiological and performance measures in a simulated game-specific
circuit for netball’, Journal of Science and Medicine in Sport, 2007, http://www.jsams.org/article/S1440-2440%2807%2900207-
unless it’s been demonstrated under 1/abstract
Jakeman, J. et al, ‘Lower limb compression garment improves recovery from exercise-induced muscle damage’, European Journal
research conditions. MMH of Applied Physiology’, 2010, http://link.springer.com/article/10.1007%2Fs00421-010-1464-0

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 91

 WORKOUT

TAKE THE
MMH CHALLENGE This 20-minute workout challenge is sure to get the blood pumping! Record your
score and see how much you can improve.
FITNESS MODEL Andrew Papadopoulos | IMAGES Dallas Olsen | EQUIPMENT SMAI

THE TERM AMRAP STANDS FOR ‘AS MANY 20 light deadlifts with a push-up in between within the
20-minute time cap. In a workout such as this, the trick is
ROUNDS/REPS AS POSSIBLE’ AND IS ALWAYS to find your rhythm and just keep moving. Your heart rate
ACCOMPANIED BY A TIME LIMIT FOR THAT will be elevated and you’re going to get sweaty, but don’t stop
PARTICULAR WORKOUT. In this challenge, you’ll until the time’s up! Remember to record your time so that
perform as many rounds as possible of a 500m row and you can retest the workout in a few weeks and measure how
much you've improved.

THE CHALLENGER
20 MINUTE AMRAP
F 500m Row
F 20 x 60kg Deadlift + Push-up

YOUR SCORE

e co r d your
R
e re
s core h

92 NOV/DEC 2015 | Men’s Muscle & Health MENSMUSCLE MENSMUSCLEANDHEALTH

 WORKOUT

YOUR HEART RATE

WILL BE ELEVATED
AND YOU’RE GOING
TO GET SWEATY, BUT
DON’T STOP UNTIL
THE TIME’S UP!

Men’s Muscle & Health | NOV/DEC 2015 93

 WORKOUT

500m Row
SET-UP: Take a seat on the rower and adjust the the handle to begin your stroke. As you push back
straps firmly over your feet. Taking an overhand with your legs, pull the handle in towards your
grip on the handle, push back with your legs and navel. Continue in this rhythm until your metres
pull the handle towards your chest. Depending on are complete.
the machine, this should activate the screen and you
can begin to row.
ACTION: Sitting tall on the seat and rowing with
your head up and eyes forward, reach forward with

1 2

Tip: Don’t fall prey to setting the resistance too high! More
experienced rowers can set the machine at 3-5 during their
workout, whereas beginners should keep the resistance at 2 or 3.

94 NOV/DEC 2015 | Men’s Muscle & Health

 WORKOUT

Tip: As the weight stays relatively

light throughout this workout,
it’s best to use the standard
overhand grip for easy transition
into the push-up. An alternating
grip should only be needed as the
weight gets heavier

Deadlift
SET-UP: With your feet hip-width apart, bend at on lifting your chest up and bringing your hips
the knees and take an overhand grip on the bar - forward simultaneously. Remain tight through
keeping your hands directly under your shoulders. your upper body and allow your legs to do most of
Your chest should be up, and the bar should be in the work. As you reach full extension, lock out by
close to the shins. Ensure the spine is braced in a straightening your knees and hips and pulling your
neutral position by engaging your core. shoulders back tight, squeezing through the glutes
ACTION: Keep the bar close to your body as you as you do so.
begin to press your feet through the floor, focusing

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 95

 WORKOUT

READY FOR MORE? Tip: Don’t rush the transitions! While you
want to push yourself to complete as many
rounds as possible within the 20 minutes,
TRY THESE CHALLENGING WORKOUTS… it is important to maintain perfect form
during both the deadlift and the push-up,
THE LEG BURNER to ensure safety to your lower back.

10 MINUTE AMRAP
F 10 x Box Jump
Burpees
F 5 x Wall Walks

YOUR SCORE

THE PUKER
5 ROUNDS Push-up (from Deadlift)
F 10 wall walks SET-UP: After completing one full deadlift, transition
straight into a push-up by maintaining your grasp on the
F 10 pull-ups bar and extending your legs out behind you. Your arms
1
F 10 box jumps and body should be straight.
F 10 push-ups ACTION: Bending at the elbows, lower your chest to the
bar before pushing back up to where your arms reach
F 10 deadball cleans
full extension. Keep your torso rigid throughout the
movement.
YOUR SCORE

THE DEADMAN ROWING

5 ROUNDS
F 250m Row
F 10 Thrusters
F 10 Burpee Pull-ups

YOUR SCORE
Head over to the
Men’s Muscle and Health
Facebook page and tell us
your scores!

96 NOV/DEC 2015 | Men’s Muscle & Health MENSMUSCLE MENSMUSCLEANDHEALTH

 BEHIND THE SCENES

BEHIND THE SCENES OF

THE ULTIMATE MMH MAN COMPETITION

FOR MORE BEHIND

THE SCENES ACTION,
SCAN THE QR CODE BELOW TO
WATCH THE VIDEO

PROUDLY PRESENTED BY

Men’s Muscle & Health | NOV/DEC 2015 97

 WEEKEND WARRIOR SPONSORED BY

HOW TO BUILD YOUR

OWN CHIN-UP BAR
Wit h Mark Vis s er IMAGES BY DALLAS OLSEN

137 0mm

Often referred to as the ‘upper

body squat’, the chin-up is
the ultimate test of masculine
strength and vigour. And what
could possibly be more manly
than having your very own
chin-up bar in the backyard?
Building it yourself! If you’ve
got a spare couple of hours this
weekend, grab yourself some
materials, a few tools and set
about constructing your own
purpose-built, muscle-making
2150mm
2150mm

playground.
Watch the making of
the chin-up bar by
scanning the QR code
below:
mm

900
900

mm

1100mm

12
00
mm

98 NOV/DEC 2015 | Men’s Muscle & Health

 WEEKEND WARRIOR SPONSORED BY

C h i n u p Ba r
Vis s er
itre Saw cut
0 SD Slide M

al lis t
M 1800 aterial list.
Using the PC spec ed on m

m at e ri Timber to si
zes e ifi

os t x 75mm
m ai n p m m - 100 m m
2 15 0
h eig ht
es) ,
( 2 p ie c
m ber x 38m m
bas e t i 0 m m - 75mm
12 0
le n gt h ) ,
c es
( 2 p ie
br a ce x 38m m
a n g le 0 m m - 75mm
90
le n g t h ) ,
e c e s
( 4 pi
r a ce
cr os s b x 5 0m m
lo w e r 100 m m
m m -
1 100
e ).
( 1 p ie c ew s ,
g b a t t E n s cr
m lo n
12 x 75m ew s
g b a t t E n s cr
m lo n
4x 12 0m
u be ng .
s t e e l t x 1 3 7 0 m m lo
1 p ie c e
35m 1

2 3 4
Plane edges for a smooth finish using the PHO 1 Planer. Use the PSB 18 LI-2 Gen II Impact Drill Driver to pre-drill 75mm screw holes Drill counter-sink holes for a flush finish

Men’s Muscle & Health | NOV/DEC 2015 99

 WEEKEND WARRIOR SPONSORED BY

5 6
Using PWS 2000 Angle Grinder to cut bar to 1370mm length. Use PWS 2000 Angle Grinder to grind off any burred edges.

7
Using the PSB 18 LI-2 Gen II Impact Drill Driver, drill 35mm
hole for the bar using the 35mm spade bit.

PKS 18 LI Circular Saw PSM 18 LI Cordless multi-sander PHO 1 Planer

ƒ Soft grip on main and side handle minimises ƒ Ergonomic Design – Compact size, ergonomic ƒ 500-watt planer for fast applications up to a
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ƒ Ergonomic position design of the lock-off ƒ Continous Working – Due to strong and long ƒ Patented Woodrazor blade system – easy,
button on top of the handle enables easy lasting 18 V Li-Ion exchangeable battery effortless planing, the easiest and quickest
handling pack possible blade changing and high surface
ƒ Easy adjustment of cutting depth through ƒ Powerful – 18 V Li-Ion battery pack enables quality
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ƒ Vacuum cleaner connector for effective dust ƒ High Durability – Sanding plate with lasting dust bag or vacuum cleaner
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ƒ Spindle lock for quick and easy saw blade ƒ Convenient – Sanding plate with micro velcro knob provides secure guidance and infinitely
changes type, easy change of sanding paper variable adjustment

100 NOV/DEC 2015 | Men’s Muscle & Health

 WEEKEND WARRIOR SPONSORED BY

8 10
Assemble structure by screwing the 120mm screws using Attach the bar to the frame by inserting it into the pre-drilled holes
the PSB 18 LI-2 Gen II Impact Drill Driver.

PSB 18 LI-2 Gen II Impact Drill Driver PWS 2000 Angle Grinder PCM 1800 SD Slide Mitre Saw
ƒ 20+1 Torque settings for easy power control ƒ Easy to use all-round angle grinding and ƒ Effective dust collector – attachment to
ƒ Keyless chuck with AutoLock for easy drill brushing minimise airborne particles
and bit changes ƒ Safe and easy to use thanks to minimum grip ƒ Built-in laser as a sawing aid
ƒ PowerLight and battery status indicator for circumference ƒ Well-engineered torsion spring – for cutting
added convenience ƒ Burst-wheel proof protective guard for better with minimum efforts
ƒ Highest runtime thanks to Lithium-Ion protection ƒ Adjustable stainless steel Mitre detent plate –
Technology and interchangeable battery ƒ Protective guard quick adjustment system that for quick Mitre adjustments
pack requires no extra tools ƒ Clear and highly visible bevel & Mitre scale – for
ƒ Separate impact function for drilling in stone ƒ Small gear head for easy working, even in accurate cutting adjustments
and concrete hard to reach areas ƒ Soft grip handle – for vibration reducing grip,
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Men’s Muscle & Health | NOV/DEC 2015 101

 WEEKEND WARRIOR SPONSORED BY

A B

Now that you’re

finished, test out
your handyman skills
by smashing out a
few sets of reverse-
grip chin-ups. If
you’re feeling really
confident, give some
muscle-ups a go!

102 NOV/DEC 2015 | Men’s Muscle & Health

 WEEKEND WARRIOR SPONSORED BY

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Men’s Muscle & Health | NOV/DEC 2015 103

 AUSSIE PROFILE

AGGRESSIVE
AND DANGEROUS WORDS Olivia Amourgis

104 NOV/DEC 2015 | Men’s Muscle & Health

 AUSSIE PROFILE

JORDAN MORGAN
COULD BE MISTAKEN
FOR SOMEONE MUCH
IT’S NOT SO MUCH ABOUT OLDER AS HIS MATURITY
SHINES THROUGH IN
WINNING OR BEING THE BEST HIS VOICE. HE HAS A
BUT ACTUALLY SETTING PASSION, A GIFT AND
LIKE ALL SUCCESSFUL
YOURSELF A GOAL AND ATHLETES, HE IS DRIVEN
CHALLENGING YOURSELF TO TO COMPETE. At just 25
GET TO THAT GOAL.
years of age, Jordan already has
over 12 years of BMX racing
experience behind him. The
three-time Australian and five-
time Victorian champion has
the passion pumping through
his blood, having developed the
Images supplied by Agent 99 Public Relations

love from his father.

“My father got me into it
[BMX racing]. He still races
to this day and is definitely the
major driving point for me,”
Jordan said. “It’s not so much
about winning or being the best
but actually setting yourself a
goal and challenging yourself to
get to that goal.”
Setting goals is a way of life
for the USANA Health Science
ambassador and he knows that if
he has done everything he can to
prepare for his goal then he will
go into a race mentally prepared.
Truly dedicating himself to
BMX racing, however, has
meant he didn’t lived the typical
teenage lifestyle. Partying was
not a big part of his adolescence;
instead he was at home getting
his quality eight hours of sleep
and maintaining a healthy diet.
To some this may be considered
a sacrifice, but Jordan’s love for
BMX far outweighed the desire
to party and it was the lifestyle
he preferred. Mondays and
Thursdays are often spent in the
gym, and Jordan can be found
doing sprint work on Tuesday
and Fridays. Wednesdays and
Saturdays involve trackwork and
Sundays are usually race day.

Men’s Muscle & Health | NOV/DEC 2015 105

 AUSSIE PROFILE

THE PEOPLE I RIDE

WITH SHOWED ME A
NEW APPRECIATION
FOR THE SPORT AND
KEPT ME GOING.

Images supplied by Agent 99 Public Relations

It is a jam-packed week of training though, following BMX racing’s debut at Jordan still has constant back pain but at
for Jordan but his love of competing, the Olympics in 2008 the sport’s format that age he didn’t think about it too much.
coaching and working with his family has changed. It has become super-cross When he broke his hand and fingers,
keep him motivated. Jordan’s passion for style designed for elite riders. The younger however, it affected him more mentally
riding, though, has wavered at times. and elite competitors used to compete at than previous accidents.
“There was a stage a few years ago the same venue but super-cross style calls “The older you get, the wiser you get,”
when I wasn’t really enjoying riding that for bigger start hills, bigger jumps and Jordan said. “It [crashing] takes a lot
much and it became a chore. I just didn’t faster courses where they now travel at longer to forget about.”
want to ride my bike and I wasn’t enjoying 45-55 km/h. Jordan believe the advances
So, if you have a passion for
the training,” Jordan said. “Through have spoiled it for the young “helmets on
unpredictable, fast-paced and exciting
coaching I have found that enjoyment wheels” and the family-friendly side to the
sports BMX is one to not only watch but
again; to actually appreciate and enjoy sport.
also get involved in as its popularity grows
riding. The people I ride with showed me Jordan describes BMX racing as amongst males and females alike. MMH
a new appreciation for the sport and kept “fast, aggressive and dangerous”, leaving
me going.” little wonder as to why he has had his
The certified coach and official also share of injuries. At 14 Jordan suffered
loves the fact that BMX racing is a family a compressed vertebra and was on the
sport. Much to Jordan’s disappointment, sidelines for three months. To this day

106 NOV/DEC 2015 | Men’s Muscle & Health

 No lock-in contracts. Low fees. Open 24/7.
Earn 2 Velocity Points per $1 spent on Jetts membership*.

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 WORKOUT

Photo Credit: Shutterstock.com

REST & PAUSE
TO GROW
This rest-and-pause workout will help you to recover and grow in size quicker than you could have imagined.
WRITTEN AND DEMONSTRATED BY Melih Cologlu | IMAGES CMP Photography

W
e all know that frustrating feeling of getting you have just completed a total of 12 repetitions with your
stuck with making strength and size 8RM weight. The short rest periods allow your muscles to
gains. However, I have some good news for replenish their creatine, and enables you to complete more
you. There is a plateau-busting principle repetitions than if you had done a straight set with the given
that has been practised for years by some of resistance.
the most elite athletes, which will help you achieve incredible Another variety of this system would be to complete seven
gains. The technique is called the "REST/PAUSE" training to eight reps with your 8RM, then rest 15-20 seconds,
system. It consists of one large set that is made up of smaller complete another rep, rest 15-20 seconds and then complete
sets with a short amount of rest in between. It allows you another single repetition. By now, you should be starting
to use your muscles’ ability to recover quickly in order to to understand the pattern and how this system can have
complete more repetitions with a given resistance. The so many varieties. Since the human body is an amazing
great advantage of this system is the endless varieties you machine that is so quick to adapt, make sure to use varieties
can perform in order to keep your muscles progressing. It of this system to keep your muscles guessing. You can
can be used to increase strength using different resistances modify rep schemes, resistances and even rest periods within
and a variety of rep schemes, which will allow you to trigger the rest-pause sets. Nothing is written in stone.
a variety of muscle fibre types. Keep in mind that the rest/pause training system can be
Let's say you want to increase your 8RM (this stands used not only for compound exercises such as the bench press
for ‘rep maximum’ and is the specific resistance that and the squat but also isolation exercises such as biceps curls
you are able complete a set number of repetitions with). You and triceps extensions. Performing isolation exercises creates
would use your current 8RM weight to complete four reps, sensational muscular pumps due to those extra reps you are
rest 15 seconds, complete another four reps, rest 15 seconds able to squeeze in.
and complete a final set of four reps or until failure. Now

108 NOV/DEC 2015 | Men’s Muscle & Health

 WORKOUT

TRADITIONAL LIFTING v REST/PAUSE

PRINCIPLE:
1. Practising only the traditional lifting
systems such as four sets of eight
reps will limit your gains.
2. The rest/pause training system
is designed to use your muscles’
ability to recover rapidly, and helps
you break plateaus - allowing for
Photo Credit: Shutterstock.com

both strength and size gains.

3. Alternating traditional lifting
methods with the rest/pause training
system is a great way to track your
progress in terms of strength gains.

Men’s Muscle & Health | NOV/DEC 2015 109

 WORKOUT

THE REST/PAUSE
TRAINING SYSTEM:
THE EXERCISES
SAMPLE TRAINING SPLIT
If you see an asterisk next to an exercise,
please look for the picture demonstration.

DAY 1 - CHEST & TRAPS

ƒ Barbell Reverse Grip Incline Bench Press *
ƒ Dumbbell Flat Bench Flye
ƒ Dumbbell Incline Bench Press
ƒ Barbell Front Shrugs
ƒ Dumbbell Side Shrugs
DAY 2 - QUADS, HAMS & CALF MUSCLES
ƒ Barbell Front Squats*
ƒ Hack Squats
ƒ Leg Extensions
ƒ Barbell Stiff-Legged Deadlifts*
ƒ Seated Leg Curls
ƒ Lying Leg curls
ƒ Standing Calf Raise Machine
ƒ Seated Calf Raise Machine
DAY 3 - REST

DAY 4 - BACK & SHOULDERS

ƒ Dumbbell Flat Bench Pullovers*
ƒ Wide Grip Lat Pull Downs
ƒ T-bar Rows
ƒ Barbell Front Raises *
ƒ Dumbbell Bent-Over Side Raises
ƒ Smith Machine Shoulder Press
DAY 5 - BICEPS & TRICEPS
ƒ Straight Bar Curls (Close Grip) *
ƒ Dumbbell Hammer Curls
ƒ High Pulley Curls
ƒ Close Grip Dumbbell Incline Bench
Press*
ƒ Single-arm
Extensions
Dumbbell Overhead
// BARBELL REVERSE GRIP INCLINE BENCH PRESS
ƒ Flat Bench Dips TARGET MUSCLES: Upper pecs ACTION: Unrack the bar and lower it
SET-UP: First make sure you have a with control towards your upper pecs
DAY 6 - ABS & OBLIQUES  straight barbell set up lighter than what as you inhale. Push the bar back up as
ƒ Flat Bench Half Sit-ups (resistance band you would use for the standard barbell you exhale while focusing on upper pec
for added resistance, optional) * press exercise, and use a wider than contraction.

ƒ Crunch Machine shoulder width underhand grip.

ƒ Kneeling Rope Crunch
ƒ Side Planks (dynamic)
ƒ Dumbbell Side Bends TIP: If you have never performed the reverse grip barbell press, start
on a flat bench to get the motion right then move onto the more
DAY 7 - REST advanced incline version.

110 NOV/DEC 2015 | Men’s Muscle & Health

 WORKOUT

TIP: If you have never performed front squats before,

// BARBELL STIFF-LEGGED DEADLIFTS
start with a very light weight to get used to the motion - TARGET MUSCLES: Hamstrings and lower back
and avoid leaning forward.  SET-UP: Set up a barbell on a deadlift rack or on the floor with
the desired resistance.
ACTION: Unrack the bar while keeping the knees just shy of
locked, feel the hamstrings stretch as you go down and inhale.
Rise back up, maintaining a straight back and exhale.

// BARBELL FRONT SQUATS 

TARGET MUSCLES: Quadriceps and glutes
SET-UP: Set up a barbell on a squat rack slightly lower than
shoulder height.
ACTION: Get under the bar so that the barbell is resting on
top of your front delts and grab the bar by crossing your arms
over it. Unrack the bar and squat down to a height where your
thighs are parallel to the ground and inhale. Exhale as you
stand back up, keeping your chin and chest up throughout the
movement.

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 111

 WORKOUT

// DUMBBELL
FLAT BENCH // STRAIGHT BAR
PULLOVERS CURLS (CLOSE
TARGET MUSCLES:
GRIP)
Lats and chest TARGET MUSCLES: Outer
SET-UP: Lie on a flat biceps
bench with a single SET-UP: Take a close grip on
dumbbell and hold it the barbell. With your feet hip
with one hand crossing to shoulder-width apart, chest
over the other. up and eyes focused forward,
ACTION: Start with the hold the bar in front of your
dumbbell over your thighs.
chest and maintain ACTION:  On the exhale, curl
your elbows just shy the bar up slowly with control
of locked. Lower the while maintaining a close
dumbbell behind you as grip. Lower the bar down with
you open up your lats control as you inhale. 
and feel the stretch on
your lats as you inhale.
Pull the dumbbell back
over your chest, keeping TIP: Keep the elbows
the elbows just shy of next to your body
locked and exhale. and avoid swinging
while keeping constant
tension on your outer
TIP: Focus on creating the shape of an arch with the dumbbell while you are biceps.
performing this exercise.

//BARBELL FRONT RAISES TIP:  Maintain a straight back

TARGET MUSCLES: Front deltoids and avoid swinging. You can vary
SET-UP: Overhand grip the barbell. grip width all the way from a
ACTION: Raise the barbell to shoulder little wider than shoulder width
height while you exhale and bring the to 15cm apart.
bar back down on the inhale.

112 NOV/DEC 2015 | Men’s Muscle & Health MENSMUSCLE MENSMUSCLEANDHEALTH

 WORKOUT

// CLOSE GRIP
DUMBBELL
INCLINE
BENCH PRESS
TARGET MUSCLES:
Work triceps
SET-UP: Keeping the
dumbbells together
as one unit, start with
them over your chest
and your elbows shy of
locked, which will help
keep the tension on the
triceps muscles.
ACTION: Lower the
dumbbells down to
your chest as you
inhale. Press the
dumbbells back up and
exhale.

// FLAT
BENCH HALF
SIT-UPS
TARGET MUSCLES:
Abdominals
SET-UP: Lie on a
flat bench with your
hands on the head
(elbows back).
ACTION: Sit up to a
halfway point using
your abs and exhale,
then lower yourself
back down with
control and inhale.

THE FINAL WORD

In fitness and bodybuilding, it's crucial to get out of your comfort zone in order to further your progress - and the rest/pause
training system is designed to do just that! I wish all the Men’s Muscle & Health readers a great season of training; let's get
out of our comfort zones and claim results! MMH

Men’s Muscle & Health | NOV/DEC 2015 113

 NUTRITION

real food CHICKEN AND LEEK

QUICHE
Serves 2

for real
This clean eating fingers, spread the
dish is one protein mix around, pushing
powerhouse down to form a firm
combining chicken, base. Poke holes
eggs and almonds into base with a
in a great-tasting, fork approximately

muscles
easy meal. every 5cm. Place in
oven for 15 minutes
INGREDIENTS or until slightly
browned and firm.
Crust
• 2 cups almonds Filling
• 1 egg Heat frying pan
• Salt and pepper on medium heat,
These three easy dishes are all about REAL ingredients that deliver more Filling
sprinkle chicken
muscle, less fat and incredible health benefits! with salt and pepper
• 2 small chicken and cook for 5
RECIPES Jahmin Daga and Michelle Dryburgh | IMAGES Justin Smith
breasts, diced minutes, or until

I
• 1 onion, diced ready. Leaving the
have always loved food, so sharing recipes and nutritional • 1 leek, finely heat on, remove
when I met my girlfriend information as ‘The Real Foodies’ chopped chicken to a bowl
Michelle and discovered for a couple of years now, and • 3 cloves garlic, and set aside. Sauté
she had coeliac disease, I just launched our first cookbook, diced leek and onion in
was worried. The thought Real Food for Real People. All of • 3 spring onions, the frying pan until
of giving up gluten – such as the recipes are quick and easy roughly chopped soft. Return the
bread and my favourite pasta to make, support a clean eating • 1 cup mushrooms, chicken to the pan
dishes - was hard enough, let lifestyle, and they’re 100 per cent stems removed with mushroom,
alone saying goodbye to beer and free of gluten, grain, dairy and and diced garlic, spring onion,
chicken parma at the pub. But I refined sugar. We eat this way • 1 cup spinach dried parsley. Stir
did it, filling up instead on her for health reasons, but the high- • 1 tomato, sliced and cook for another
pantry of gluten-free products, protein dishes will support your • 1/4 cup fresh basil 2 minutes, adding
gaining a puffy face and round efforts in the gym too. These are • 1 tbsp dried basil and spinach
belly in the process. some of our favourites, enjoy! parsley until wilted. Pour
Jahmin Daga • 6 eggs, whisked all ingredients
Then she decided to cut out all
• 1 cup coconut into the cooked
grains, dairy and refined sugar.
milk base. Whisk egg
I knew it meant she would feel
• Salt and pepper and milk together
better, so despite my hesitations,
• Coconut oil, for and pour over
I picked the shortest month of
cooking the filling. Place
the year and committed to it, for
28 days. METHOD tomato slices on top,
February finished, March Crust sprinkle with salt
came and went, and we were still and pepper. Cook
Preheat oven to in oven on 180C
eating this way. Before long I’d 180C. Place almond
dropped 12kg and my muscle for 30 minutes, or
meal and egg in until firm. Serve
definition had returned. The recipes in this article are extracts processor and mix
from The Real Foodies Cookbook
immediately or store
Michelle had been blogging (RRP: $39.95) and have been edited
until dough forms, in refrigerator. Can
about her gluten-free life for a for purposes within Men’s Muscle and scraping sides if
Health Magazine. be reheated or served
while, and as our diets changed, needed. Tip mixture cold.
For more on The Real Foodies check
the blog did too. We’ve been out therealfoodies.com.au into a tart tin. Using

114 NOV/DEC 2015 | Men’s Muscle & Health

 NUTRITION

This
rec
grai luten- ipe is
g
n
sug -free, d free,
ar-f
ree a airy-fr
nd P ee,
aleo
!

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 115

 NUTRITION

MEXICAN PULLED
PORK
Serves 2
This is one of those dishes that
packs maximum flavour with
minimal effort. Pork is packed
with protein too, so this dish
can be enjoyed for breakfast,
brunch, lunch, dinner or a post-
workout snack.

INGREDIENTS
• 2 cups of pulled pork
• 3 tomatoes, chopped
• 1/2 cup homemade
tomato sauce
• 1 small onion, sliced
• 1 clove garlic, diced
• 1 tsp dried coriander
• 1 tsp cumin
• 1/4 tsp chilli powder
PREPARATION
ONE: For a drier-textured pork,
first remove the fat layer. You
can do this in one piece and
make crackling, or discard.
Alternatively, keep it on the pork
for a richer flavour and moisture.
TWO: Place a bowl in the bottom
of your slow cooker and sit your
roast pork shoulder on top. This
keeps the meat out of the liquid.
THREE: Cook for eight hours on
low heat - simply set and forget
overnight or while you’re at work.
FOUR: When meat is cool enough
to touch, ‘pull’ or shred by hand
and store in an airtight container
in the fridge for 3-4 days.

METHOD
Heat frying pan with a teaspoon
of fat from broth or coconut oil.
Thi
Sauté onions until soft, then
is gl s recipe
grai u
n-fr ten-fre
add herbs and spices. Stir in the
tomatoes, sauce and pulled pork e
suga e, da e,
until well combined and heated r-fre iry-f
r
through. Serve on grain-free and e, nut-f ee,
Pale ree
fajitas with your favourite
breakfast sides.
o!

116 NOV/DEC 2015 | Men’s Muscle & Health

 NUTRITION

This
rec
grai luten- ipe is
g
n-fr fre
and ee, dai e,
sug r
ar-f y-free
ree!

PIZZA
Serves 2 on medium-size bases
Life just wouldn’t be the same
without pizza, and nobody should
have to give it up. So don’t! This
grain-free pizza base is easy to
make and it’s packed with protein
from almonds and eggs.

INGREDIENTS
• 2 cups almond meal
• 2 eggs
• 1 tbsp coconut oil
• 1 clove garlic, crushed
• pinch salt
METHOD
Preheat oven to 180°C, roll out
baking paper on bench, dust with
tapioca flour. Mix all ingredients
by hand until a dough forms. Place
dough on the paper. Place another
piece of baking paper on top of
dough and roll out with a rolling
pin. Carefully transfer lower sheet
with prepared base onto a baking
tray. Cook in oven for 15-20
minutes or until firm and slightly
browned. Dress with your favourite
real food toppings and return to
oven until ready. MMH

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 117

 INTERNATIONAL PROFILE

the RYAN CARRUTHERS

Location: Alberta, CANADA

comeback
Occupation: Power Engineer
Age: 35

kid
From despair to triumph, comebacks are common in
the fitness world, each of them inspiring. But Ryan
Carruthers, a power engineer from Canada, overcame
an accident so big we couldn’t help but
dub him ‘the comeback kid’.
WORDS Chloe Henderson
IMAGE Jamie Watling Photography

Ryan Carruthers grew up

on a farm and was always used
to physically demanding jobs.
However, this lifestyle left a
young Ryan light and lean, rather
than muscly and solid. Not happy
with his appearance and looking
to improve himself, he did what
any sensible MMH guy would
do – hit the gym.
“Within the first month of
training I was hooked. Watching
[my] strength and size increase
was motivation to continue. I
trained religiously for years.”
The week of his 30th
birthday, Ryan entered his
first ever physique competition
in the best shape of his life.
Everything was going to plan.
Unfortunately for Ryan, an
appetite for adrenaline would
almost cost him his life.
A motocross accident back in
2010 left him with broken and
fractured vertebrae in his neck
and back, leaving him bedridden
for six months. His rigorous
training and fitness lifestyle
came to a very abrupt halt.

118 NOV/DEC 2015 | Men’s Muscle & Health

 INTERNATIONAL PROFILE

“The accident occurred on

my fifth race of the year after
muscle… I’ve had to work my
arse off for every ounce of muscle
EAT LIKE RYAN
Photo Credit: Shutterstock.com

returning to the sport following a I’ve gained, so watching my body

three-year hiatus. It happened on a degrade was torturous. I have MEAL 1
track I was familiar with, but it had always been an extremely active ƒ Egg white omelette with vegetables
been raining for a couple days and person, so sitting around doing ƒ ½ cup of rolled oats
the track was a mud pit,” explains nothing was very difficult.” ƒ 1 scoop of protein powder
Ryan. Ryan vowed to return to the
Due to traction issues and a gym as soon as he could and to MEAL 2
short approach to the jump face, take his fitness to a new level. ƒ Tuna sandwich on whole wheat bread
Ryan was struggling to clear an 80- “My accident took its toll MEAL 3
foot (25m) double that landed in a mentally and physically. I was quite
valley. As he left the rutted jump depressed during the whole ordeal. ƒ 170g steak
face on his third lap, the back of In the depths of my depression, I ƒ 1 cup of vegetables/
the bike kicked out sideways and decided that when I was able to rice/quinoa
Ryan landed at a 45-degree angle. train again I would train harder ƒ Small dessert
“The bike bounced off the end than I ever had and I committed ƒ OR
of the jump landing and down the to achieving the best conditioning ƒ Stir fry with 170g
valley. I'm not certain what exactly of my life.” chicken
happened when I touched down, With much care and patience,
but from the doctor’s evaluation MEAL 4
he was able to start exercising
of my injuries it appears my head again the following year, and ƒ Banana and almonds
whipped back far enough that my within 22 months Ryan achieved ƒ Post-workout shake
helmet struck the base of my neck, his Pro status with the World (whey isolate, banana,
severely fracturing my C6 and C7 Bodybuilding a nd Fitness natural peanut butter)
vertebrae.” Federation (WBFF). Ryan admits
MEAL 5
The impact broke a 2.5cm long there were times where it would
piece off the spinous process of have been easier to quit training ƒ Salmon
Ryan’s C6 and broke the entire altogether but by fixating on his ƒ Greek salad
process off of C7. He suffered goal he was able to overcome the ƒ 1 cup of rice
a severe compression of his L1 setbacks life handed him. ƒ Ice cream bar (or
vertebrae and a broken shoulder, “The effort you put in is equivalent)
along with severe head trauma. directly proportionate to the results
“The shell of my month-old, you achieve,” says Ryan, “I enjoy
fully certified helmet cracked due pushing the boundaries to see what
to the impact. It very likely saved I’m actually capable of.”
my life,” says Ryan.
TRAIN LIKE RYAN
With his obstacles now behind
Due to his injuries Ryan was him, Ryan is back better than
made to wear a neck brace for nine ever. His new goal is to place in
weeks, along with a strict order not the top ten on the WBFF world ƒ Monday – Chest and biceps
to lift or carry weights for at least stage. From despair to triumph, ƒ Tuesday – Back, triceps and abs
three months. The lack of mobility Ryan now finds his motivation ƒ Wednesday – Legs
took a toll on Ryan’s fitness and the within himself by being his own Thursday – Rest day
ƒ
ordeal became a huge challenge in inspiration and always strives to
ƒ Friday – Shoulders and traps
his life. ‘find his limits… and then push
them’. MMH ƒ Saturday – Abs, calves and biceps or triceps
“I have a fast metabolism, so
ƒ Sunday – Rest Day
I lost a considerable amount of

THE EFFORT YOU PUT IN IS

DIRECTLY PROPORTIONATE TO
THE RESULTS YOU ACHIEVE.
Men’s Muscle & Health | NOV/DEC 2015 119
 TRAINING

PART ONE:

WORDS Dave Nixon

IF YOU WANT TO TRAIN LIKE THE BEST YOU HAVE

TO GET AROUND THE BEST. Recently, I wanted to add
some more arsenal to my training and coaching repertoire. So
what did I do? What any good student would. I sourced some
of the best in the industry and reached out to them with the
goal of training with them. Fast forward six weeks and I am
sitting on the bus homebound from Melbourne to Canberra as
I round off approximately 40,000 kilometres of travel to train
with the best and share some exclusive content with the Men’s
Muscle & Health family.

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 TRAINING

I sourced out three of the best strength gyms and coaches,

and three of the best conditioning and calisthenics coaches in
order to discover not only the programming behind the best
but also their mental edge and what makes them who they are.
The first part of this two-part series lands us among some of
the strongest people in the world. First stop: Elite Performance
Centre in Portland, Oregon.
Photo Composited from: Shutterstock.com

Men’s Muscle & Health | NOV/DEC 2015 121

 TRAINING

YOU ARE NO GOOD

IF YOU ARE INJURED.
SO, PUT THE TIME IN TO

Photo Credit: Jack Donovan

PREHAB EVERY SESSION
OR PAY THE PRICE BY NOT
BEING ABLE TO TRAIN
DUE TO INJURY.

CHRIS DUFFIN
ELITE PERFORMANCE CENTRE IN PORTLAND, OREGON
Elite Performance Centre (EPC) you to reveal who you really are: a warrior. limits. Powerlifting or not, you can still
is home to Chris Duffin who boasts a More than just a man. So, next time you put in the work to avoid this at all costs.
world record Raw (Knee Wraps) squat hit your sets, put on your “mask” and Don’t leave it to chance.
in the 220lb class at 881lb. Converting allow yourself to transform. It is this Before pressing or benching or any
to metric, that’s right on 400kg at about frame of mind that transforms a person other shoulder heavy exercises for that
100kg. This guy is the real deal. The long term. matter, you need to get your hands on a
amazing thing about Chris is that he isn’t mace and do some swinging. The best way
just strong; he also boasts a Bachelor’s Programming Edge
is to look up mace swings on YouTube to
degree in Engineering and an MBA. One of the most important factors I really see these are best executed for long-
Hence he is known as ‘the mad scientist learned from Chris was that the smallest term shoulder health. If you are unable to
of powerlifting’. details count. From the tension you hold get your hands on a mace then you can
in your belly when benching through also use a 15kg or 20kg plate and complete
Mental Edge to your latissimus dorsi (the large back an exercise called “around the world”.
Chris originally was known as ‘Kabuki muscle that forms the “V” stemming This is where the plate rotates around your
Strength’ or ‘The Kabuki Warrior’. from your shoulders) role in a squat. The head clockwise and then anti-clockwise.
This term came from the concept that shortcuts you take are the ones the winner Complete three sets of 8-12 in your warm-
you can get an “everyday man” and put didn’t. ups to bulletproof your shoulders from
on the Kabuki War mask and the man That aside, it’s first things first, injury.
transforms. In war times, a normal hunter starting with prehab. You are no good
and gatherer turns into a warrior; a killer. if you can’t compete. You are no good
Now, he doesn’t want you bringing if you are injured. So, put the time in
masks to the gym. He just wants you to to prehab every session or pay the price
bring your squat face. He wants you to by not being able to train due to injury.
transform into more than you are. As if In sports like powerlifting, injuries are
to hide behind the mask actually allows almost part and parcel as you push your

122 NOV/DEC 2015 | Men’s Muscle & Health

 TRAINING

WHEN THE
PROVERBIAL HITS THE
FAN, YOU HAVE TO HOLD
ON. WHEN THINGS GET
TOUGH, YOU STILL NEED
TO ROCK UP AND DO
WHAT YOU CAN.
Images supplied by Dave Nixon

CT FLETCHER
IRON ADDICTS GYM IN LONG BEACH, CALIFORNIA
Iron Addicts Gym may not be a name my time with this man. His pure energy best – that’s what counts. That’s what’s
that is too familiar to the larger Australian and aura is enough to want to make you most important. It’s the [expletive deleted]
population. What you may not know train harder than you have all year. who give up that never do anything
is that this is home to the famous (or worthwhile.”
infamous) CT Fletcher. Also known as Mental Edge
So, next time it gets hard – and it will
the ‘Superman from Compton’. At 56 CT has ridden shotgun on the – find something to grip onto and hold on
CT first came to my attention in a rollercoaster of life for the better part of like hell. The best just never let go.
YouTube video just a few years ago where five decades. From a number of health
he was colourfully commanding his issues to holding world records, he has seen Programming Edge
biceps to grow. He is a massive personality more than most lifetimes put together. What better workout to hit with
online, with millions of viewers and Taking into account his passionate the man himself than “Americana”.
subscribers on his ever-growing training following of ‘Iron Addicts’, his physical Grab a training partner and rack up
and motivational channel. presence and his ability to command a approximately 70% 1RM bench press on
CT is an acquired taste that literally room just by standing in it, I asked CT the barbell and go set for set, completing
millions upon millions of people crave why he thinks he’s been able to get to reps of one, two, three and so on… right
week after week, session after session. where he is today. His answer was simply up to 20.
If you don’t know him, then you have that he held on “when others let go.” Your rest is your training buddy’s work.
been living under a rock because you Something so simple and powerful all Now, I want you to finish this off by
most definitely should. The message he at the same time. When the proverbial hits challenging each other to failure on some
portrays in his videos hits you right in the the fan, you have to hold on. When things triceps extensions. Set the weight to where
motivational gland. In short, if his videos get tough, you still need to rock up and do you can do approximately 20-30 reps. You
are your morning double espresso then CT what you can. have three sets to try to outdo each other.
would be the punch of caffeine. “That’s exactly what it’s about,” If this is done right, you should struggle
As hard as the man is, in person he is a explains CT. “That’s fortitude. Do your to do a push-up. If not, start again.
gentleman. It was a true pleasure investing

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 123

 TRAINING

LOUIE SIMMONS
WESTSIDE BARBELL IN COLUMBUS, OHIO
When you think strength training you Mental Edge when you start to feel this, smile because
can’t go past the father of powerlifting, If there is anything to take from this is where the game begins.
Louie Simmons. Westside Barbell is Westside that is not spoken but rather
home to Louie Simmons and some of the Programming Edge
felt is that you absolutely must get around
world’s strongest athletes. Not just from people who want to get better. One If you haven’t already added sleds to
powerlifting but also MMA, athletics training buddy is good, a tribe is optimal. your weekly repertoire then start. Whether
and CrossFit. People walk in to Westside The energy around the room in Westside you are pulling, pushing or dragging a
strong and leave there bulletproof. and even outside relentlessly pulling these sled, the carryover to real world strength
Louie was at the top of his game for 30 stubborn, grinding sleds gave you this is something you just cannot get by any
years. He ranked in the top 10 nationally feeling that giving up would be letting other form of training.
for three whole decades, so when he talks, everyone down. Over the coming six weeks add at least
you listen. So firstly; get around a tribe of people one day of pushing a sled and one day of
Westside has no advertising, no wanting more. pulling a sled. Keep your sled days at least
marketing and no signage. The benches three training days apart and add them at
Secondly; do the work. Do all of
are scratched, the weights are discoloured the end of your session.
the work. You have to build this innate
and the walls are marked. The beauty of relationship with yourself to know what Also, get creative and vary the loading,
Westside isn’t the shininess of it; it’s the good pain is and what bad pain is. Your distance and even the type of pushing and
wear of it. You know people have been workout doesn’t start until the good pain pulling you do. Below are a few examples
broken down and rebuilt here. You could kicks in. Everything before this point was to add to the mix and are all programmed
almost smell it in the damp Ohio rain. just a warm-up. This is the ONLY part at 60kg. You can change the loading to go
of the workout that actually counts. So, up and down, which will make a massive
change in the workout itself.

124 NOV/DEC 2015 | Men’s Muscle & Health MENSMUSCLE MENSMUSCLEANDHEALTH

 TRAINING

YOUR WORKOUT DOESN’T

START UNTIL THE GOOD PAIN
KICKS IN. EVERYTHING BEFORE
THIS POINT WAS JUST A WARM
UP. SO, WHEN YOU START TO
FEEL THIS, SMILE BECAUSE THIS
IS WHERE THE GAME BEGINS.

Pulling: position across the front of your complete another 20 metres. You
shoulders. This will force structure are not allowed to rest or stop until
Images supplied by Dave Nixon

ƒ A 60kg sled whilst holding a heavy

medicine ball (20-45kg) to your chin and posture integrity and will help you get to the end of the 20 metres.
and clavicle. Do not let the ball drop develop the muscle of the upper back Continue to go up in weight in this
from this position. and posterior chain. fashion until you physically are not
able to complete the 20 metres in one
ƒ A 60kg sled whilst bent over, rolling Push: attempt.
a heavy deadball (20-45kg) along the
ƒ A 60kg sled with arms at hip height ƒ In teams of two, complete as many
ground. If done well, you should feel
and full extension. Attempt as far 60kg sled pushes as possible in 10
your hamstrings (back of your thighs)
as you can in 20 seconds with a minutes. Be sure to take turns, keep
screaming at you.
10-second rest. Complete eight sets. each other honest and keep the energy
ƒ A 60kg sled whilst holding 16kg (or
ƒ Start the sled at 20kg and complete high. Challenge another team of two
heavier) kettlebells in a front rack
20 metres. Add another 20kg and to ensure that you give it everything.

Too often we get a dump piece of advice: pick one have now added four life- Make sure you grab a
of awesome information and thing from this article that altering changes. That may copy of Men’s Muscle &
we aim to implement it all really hit home for you and very well be the difference Health issue 13 for Part Two:
at once. More often than apply it for 90 days. Once between where you are now All Things Conditioning.
not, if you are anything you have done that and have and where you want to be. MMH
like I have been in the past, made it a part of your weekly
you fall short from staying routine or daily mindset, add Take care and kick arse.
committed to everything! If something else. If you do that Dave
this is you then I have one over the space of a year you

Men’s Muscle & Health | NOV/DEC 2015 125

 UNIQUE FITNESS APPROACH

Photo Credit: Shutterstock.com

Do you have low self-worth?
Reclaim your power today.
WORDS Greg Dolman

WHAT’S YOUR SELF-WORTH? This question is one that we

should ask ourselves on a regular basis. ‘Why’, I hear you ask. From my Generally, we give away our worth to three things:
experience, personally and professionally, the sad truth is that many of 1. Other people;
us get around each and every day with emotional issues which are purely 2. Material things;
related to our own lack of worth (or self-acceptance). Lack of self-worth is 3. Improving our physical appearance
closely related to a lack of self-esteem, lack of self-confidence, lack of self-
respect, and a lack of self-love. These can be either on a conscious level, So, let’s look at these three things and discover
subconscious level, and/or a combination of the two. Our self-worth (or how we may give our worth away to others.
lack of) really does carry some negative weight with it.

126 NOV/DEC 2015 | Men’s Muscle & Health

 UNIQUE FITNESS APPROACH

OTHER PEOPLE MATERIAL THINGS

We all know someone, whether it’s a spouse, relative, partner, or The second way people give away their self-worth comes in
friend - who has a dominant person (leader, or controller) in their the form of material things. Examples of this are buying things
life who seems to have some sort of control over them. Generally, for ourselves that we really don’t need, but which can be quite
this person has low-self worth and is known as a follower. A follower expensive: a house, a new car, new clothes, food or even alcohol
will usually ‘allow’ another, or others, to take control in some aspect and narcotics.
of their life. It may be that they are made to feel useless and/or How many people do you know of, if not yourself, who buy
can’t achieve anything without the assistance of the controller. The themselves something new only to realise a short time later that
controller, on the other hand, tends to get a buzz out of controlling they really didn’t need it? The NEED overcame the WANT. Sure,
other people, so much so, that this control gives them a feeling I WANT a new car but the fact is that I don’t NEED one.
of power. This is the power that has been taken away from the
follower. You have no doubt heard the saying “take back your RECLAIM YOUR SELF-WORTH FROM MATERIAL THINGS
power”! Start by becoming fully aware of what you want versus what
Both the controller and the follower are missing something in you need in your life. A ‘want’ is generally a thought (head) and
their lives and are looking for a ‘fix’ to address what is missing. Both a ‘need’ is generally a feeling (heart). Don’t let your head rule
have to look within to find the answer to what they are looking for. your heart, or your thoughts rule your feelings. Once you can
relinquish your desire for material possessions they will lose their
RECLAIM YOUR SELF-WORTH FROM OTHERS power, and your self-worth will no longer be tied to having them.
If you are the follower, surround yourself with positive people
who’ll support and help you to see the good points about yourself.
In some cases, a follower will only observe and focus on their weak
points instead of being made aware of their good points and being
HOW WE VALUE OURSELVES
grateful for them. WILL DETERMINE HOW WE
APPROACH OUR PERSONAL
As for the controller, they also have a lack of self-worth and need
to have confirmation that they are worthy of being around others.
This confirmation unfortunately comes in the form of control. In
many cases, the controller is usually unaware that they are actually TRIALS AND TRIBULATIONS,
taking control of other people’s life situations.
AND HOW QUICKLY THEY CAN BE
RESOLVED.
Please note that there are those of us who are quite happy with
being either in the follower or controller role, so this is purely for
those who feel that they have either taken away another’s power,
have given their power away, or are unaware of either.

PHYSICAL APPEARANCE bathroom mirrors, their reflection in

shopfront windows as they walk past, and
Ideally, your grateful column should
be the biggest column as we should be
The third way we give away our searching for positive feedback from their grateful for everything after getting out of
self-worth is through a constant desire circle of friends. If these people don’t get bed every day. You need to be conscious
to improve our physical appearance, positive feedback about how they look, of what is important and not important
which may involve anything that we feel dress and behave, it can determine how in your life. If you can do this, then you
improves what we see in the mirror and/ good or bad their day will be. may be able to begin to recognise your
or will get us compliments from our loved value.
ones. RECLAIM YOUR SELF-WORTH FROM
As you can see, addictive or excessive
Excessive plastic surgery is often a PHYSICAL APPEARANCE
behaviour is often a sign that we are
sign of low self-worth, and there are A simple test to see how you value having issues with our own self-worth.
many cases where individuals just can’t yourself is to grab a piece of paper and A lack of self-worth can create a ripple
seem to see the person in the mirror that rule three columns. In the first column, effect that will cause many other issues
they ‘see’ on the inside. From facelifts to write down what you like about yourself. to evolve. It is important to be aware of
a porcelain teeth makeover, some people In the second column, write down what the emotional issues that are going on
are never happy with how they look. you don’t like about yourself, and in the in your life and look into how they are
For others, going to the gym third column write down what you are affecting you or the people around you.
excessively can also be sign of low self- grateful for. The column with the most How we value ourselves will determine
worth. These people can usually be seen points will demonstrate where you hold how we approach our personal trials and
constantly checking themselves out in your self-worth. tribulations and how quickly they can be
not only the gym mirrors, but also in resolved. MMH

Men’s Muscle & Health | NOV/DEC 2015 127

 CROSSFIT CORNER

A CROSSFIT

Photo Credit: Shutterstock.com

HERO
Grab a few mates and test your limits with
this punishing CrossFit Hero workout.
ATHLETE Joseph Reweti | IMAGES Dallas Olsen | LOCATION Crossfit Urban Energy

CROSSFIT WORKOUTS, MORE

COMMONLY REFERRED TO AS
‘WODS’, ARE KNOWN TO BE
SOME OF THE MOST INTENSE
TRAINING EXPERIENCES IN
THE WORLD OF FITNESS.
Involving “constantly-varied, high-
intensity, functional movement” –
CrossFit can leave even the fittest
gym veteran kneeling in a pool of
sweat wondering what hit them. In
particular, the CrossFit ‘Hero’ WODs
are especially brutal.
Hero WODs were created by
CrossFit HQ as a way to honour the
men and women in uniform who
have fallen in the line of duty. They
are intended to be performed with
your best effort, and are individually
named in memory of CrossFitters who
have lost their lives to protect their
country. So, next time you need some
extra motivation, grab a few mates and
test your limits with this punishing
CrossFit Hero workout.

THE WOD “DG”

Complete as many rounds as possible This WOD is dedicated to US Air attack in Kunar province, Afghanistan.
in 10 minutes Force Major Walter David Gray, 38, He is survived by his wife Heather,
ƒ 8 Toes-to-bar (DG), who died on August 8, 2012 from daughters Nyah and Ava, and son
injuries suffered during a suicide bomb Garrett.*
ƒ 8 Dumbbell thrusters (15kg)
ƒ 12 Dumbbell walking lunges
(15kg)

128 NOV/DEC 2015 | Men’s Muscle & Health

 CROSSFIT CORNER

A B

TOES-TO-BAR TIP: During the upward phase of the movement,

imagine that you are “pulling down” on the bar,
HOW TO: Jump up to the the rep to count. While allowing your shoulders to rotate behind the
pull-up bar and take an this movement may look bar roughly 10-15 degrees. This will bring your
overhand grip just outside simple, it can be quite hips closer to the bar, making it easier for the
shoulder width. Bending difficult to execute. You’ll toes to reach. If you haven’t quite mastered the
at the waist, lift your legs need good hamstring movement, complete the workout by performing a
and bring your toes up flexibility along with knees-to-chest or knees-to-waist variation.
to touch the bar between range of motion in the
your hands. Both toes shoulder joint.
must touch the bar for

Men’s Muscle & Health | NOV/DEC 2015 129

 CROSSFIT CORNER

B C

A
DUMBBELL THRUSTERS
HOW TO: Hold the your hip must go
dumbbells in front below the top of your
of you at shoulder knees). As you stand
height with your back up, use the
arms bent at a momentum to push
90-degree angle and the weight overhead
palms facing each to full extension.
other. Feet should From here, reverse
be shoulder width the movement and
apart. Keep your complete your reps
back upright as you in a continuous
lower into a full motion.
squat (the crease of

TIP: The use of dumbbells in

place of a bar gives the added
benefit of developing your
balance and highlights any
disparities you may have in
strength. Use the momentum
as you drive out of the squat to
press the dumbbells overhead,
fully extending your arms as
you do so.

130 NOV/DEC 2015 | Men’s Muscle & Health

 CROSSFIT CORNER

DUMBBELL LUNGES
HOW TO: Holding knees until your
a dumbbell in each back knee is 5-10cm
hand at your sides, off the ground. From
stand up tall and here, press through
lock your core on your front heel and
tight. Taking a large return to the starting
step forward with position. Alternate
one foot, bend both legs with each rep.

TIP: Add an extra level of

difficulty to this move by
using a weight plate instead
of dumbbells. Hold the weight
plate above your head with
arms extended, and complete
all reps before bringing the plate
back down.

*Workout and dedication sourced from http://www.crossfit.com/mt-archive2/009075.html

DISCLAIMER: Men’s Muscle and Health Magazine is a FITMEDIA publication and is not affiliated with or endorsed by CrossFit Inc. or CrossFit.com

Men’s Muscle & Health | NOV/DEC 2015 131

 CAREER PROFILE

Photo Credit: Gary Howard

FINANCE \\
& FITNESS
M H cha s t s cc sssfuul n t , spee err and
n ow to r t t t e l or -life ba nce.
foo ma e coach Brad a sidy
BRAD CASSIDY
Age: 35
City: Gold Coast, QLD

132 NOV/DEC 2015 | Men’s Muscle & Health

 CAREER PROFILE

PRIOR TO STARTING HIS

JOURNEY INTO PROPERTY I HAVE A DAILY
INVESTMENT, BR AD ROUTINE WHERE I
CASSIDY BELIEVED HE CONNECT WITH MY
WAS HEADING DOWN VISION AND MAKE SURE
THE WRONG PATH. I REALLY GET IN TOUCH
HE WAS STRUGGLING WITH THE REASON WHY
FINANCIALLY, MENTALLY, I’M HEADING TOWARDS
EMO T ION A L LY A ND IT – PURPOSE HAS
PHYSICALLY. HIS DESIRE POWER!
TO BE ABLE TO PROVIDE
FOR HIS FUTURE FAMILY
EVENTUALLY BECAME THE
MOTIVATION HE NEEDED
TO TURN IT ALL AROUND,
Photo Credits: Michelle Merrifield

AND HE DECIDED TO START

WITH HIS HEALTH. Having
previously experienced very ill-
health, Brad strongly believed
that this was the foundation for
everything good. He began by
nurturing his mind and body on
a daily basis, which allowed him Hi Brad, thanks for chatting with us! other people on how to take care of their
the energy to build up his asset We know you’re a busy guy, so can you financial situation. This has organically
base, get through challenges and start by telling us, how do you manage to grown now into where I speak to hundreds
progress forward in all areas of stay in such great shape with your busy of people at a time all across Australia,
his life. Today Brad is a successful schedule? sharing with them my biggest mistakes
investor, speaker and performance and how I turned things around. This
I plan it and schedule it. If I’m travelling, I
coach and we caught up with him aspect is where I get the most fulfilment.
research where the nearest gym is and map
to discover how you too can have
out a plan and schedule to get there – even What advice can you give to our readers
that essential work-life balance.
if it means getting up at 4.30am to make who are looking to succeed in business?
sure it happens! I do this because I know
Think BIG but start small. Have a vision
how important it is to maintain my health
that compels you and excites you. Choose
– physically and mentally. The benefits
a product or service you’re passionate
on our brain and our mental focus from
about, otherwise it will be very hard to
exercise are incredible. It’s not just muscle
sustain when the challenges come (and
training but also mind-muscle training,
they will come). The focus needs to
especially when I’m feeding the mind with
be on delivering massive value to your
educational audios at the same time.
customers/clients (more value than anyone
You’ve built a successful career through else in your niche/market), not on how you
investment and now motivational can make the most amount of money. If
speaking. Out of all of this, what has been you come from this space, the money will
the most rewarding aspect of your career come. Money is nothing but an exchange
so far? of value – deliver on this and your business
can’t help but grow. Just be ready to have
Having learned how to build a successful
the systems, processes and structures
property portfolio, the most rewarding
behind you to enable you to deliver upon
part of my career to date has been giving
Today Brad Cassidy is a successful investor, speaker and your promises (service).
performance coach. the gift of knowledge and the possibility to

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 133

 CAREER PROFILE

…GET CLEAR ABOUT YOUR OUTCOME

AND THEN, MORE IMPORTANTLY, ASK
YOURSELF WHY YOU WANT IT. WHAT WILL
IT GIVE YOU BY ACHIEVING YOUR RESULT?

Photo Credit: Gary Howard

WHY IS THIS IMPORTANT TO YOU? HOW
WILL IT CHANGE YOUR LIFE?

What is the most important thing we to succeeding in getting and staying in Do you have a quote that you live by?
need to remember when starting a new shape. My advice would be to get clear “Knowledge is NOT power, it’s potential
business? about your outcome (what do you want, power. Effective execution of knowledge
specifically) and then, more importantly, is power.”
Always look after yourself and your
ask yourself why you want it. What will it
health. Starting a business can be very I live by this quote because I believe
give you by achieving your result? Why is
stressful and demanding, so it’s even more that unless you apply knowledge, results
this important to you? How will it change
important to ensure you schedule “you” can’t be realised. Learning how to apply
your life? Purpose has power and it gives
time. And also, find good quality mentors knowledge effectively is a great skill to
us the momentum and strength to follow
to help you. have and one I am constantly working
through. This is fundamental to what
on and improving. The same goes for our
What is the number one lesson you have I believe we need to succeed. We must
skills, talents and abilities…. none of these
learned about health and fitness over the remain focused on a clear outcome and
are worth anything unless they are applied
years? emotionally connect to the reason/purpose
and utilised.
of achieving it.
Without it you have nothing. It doesn’t
matter how much money or what things We totally agree. However, sometimes it Finally, what’s next for Brad Cassidy?
you have, it’s not worth anything if you can be hard to stay focused on our goals. I’m starting a new venture called Peak
aren’t healthy. By committing to my What do you do to continue to motivate Lifestyle, which will be focused on helping
health, life will be not just one of riches, yourself on a daily basis? people reach their peak potential and
but one of true wealth. To me, being live a lifestyle of their choice. So I have
wealthy isn’t all about money, it’s about Having a clear and compelling vision
lots of work to do in setting up websites,
being the best you that you can be and continues to motivate me throughout
designing products, programs and training
realising and expressing your full potential my journey. I truly believe this is a very
events – stay tuned! MMH
in life. important part of achieving something,
but it’s even more important and powerful
What advice would you give to men to attach meaning to it. I have a daily
wanting to succeed in getting and staying routine where I connect with my vision
Connect with Brad Cassidy
in shape? and make sure I really get in touch with
on Facebook:
the reason why I’m heading towards it –
I truly believe the principle to succeeding Brad Cassidy – Peak Lifestyle
purpose has power! This is what drives
in any area of life to be the same –
me and keeps me going through it all; the
succeeding in business is no different
struggles, the setbacks and the successes.

134 NOV/DEC 2015 | Men’s Muscle & Health

 BEAUTY

LET IT

Photo Credit:Dallas Olsen

How many girls do you meet who are smart, friendly and gorgeous? Jessica Snow
ticks all these boxes. Having placed top three for Bikini Model in Queensland’s INBA
and Australia’s IFBB a few years back, this MMH Beauty now has her sights solely
set on finishing her post-grad in clinical psychology. We caught up with the fit and
friendly Jessica to talk about training, chin-ups and dancing all night!

How do you stay in shape? What is your favourite body part

I do three weight training sessions a week. to train and why?
On every other day I mix in yoga, a dance
Back, because I’d like to do my chin-ups
class and interval training. With long periods
unassisted.
spent sitting down, I need to delegate time
to moving! Describe your perfect night out.
What’s your favourite food? Dancing all night in a funky little cocktail
lounge.
Salmon! Actually, I love all seafood.
What characteristics do you most look for in
What body part do you love most on a man
a partner?
and why?
Someone who is intellectually outspoken
Arms – because you can practise chin-ups off
and mischievous, but with good intentions.
them and they feel great around you when
Big win for him if he practises yoga and can
it’s cold.
dance.
What do you do for fun?
If you could be anywhere in the world doing
I love grabbing a friend and going for a road anything – what and where would you be?
trip along the coastline or to the beautiful
Los Angeles practising and doing research
Glasshouse Mountains. Good music and
from my own psychology clinic. Hollywood
good scenery is bliss.
needs me, haha! MMH

136 NOV/DEC 2015 | Men’s Muscle & Health

 BEAUTY

I DO THREE WEIGHT TRAINING

SESSIONS A WEEK. ON EVERY OTHER
DAY I MIX IN YOGA, A DANCE CLASS AND
INTERVAL TRAINING.
Photo Credit: Dallas Olsen

JESSICA SNOW
AGE: 24 | HOMETOWN: New Farm, Brisbane
OCCUPATION: Psychology & Business Student

MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 137

 GEAR BOX

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138 NOV/DEC 2015 | Men’s Muscle & Health

 GEAR BOX

BUILDING BLOCKS
Keith Schleiger from
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MENSMUSCLEANDHEALTH MENSMUSCLE Men’s Muscle & Health | NOV/DEC 2015 139

 TRANSFORM

ONE MAN’S STORY STATS

THE JOURNEY OF
Name: Joshua Wood
Age: 37
Location: Gold Coast
Occupation: Trade Manager

RECOVERY
Instagram: @joshua_wood21

Images supplied by Lynda Withington

After a decade of drug addiction, Joshua Wood set out on a journey to reclaim his health
– discovering a love for body building, CrossFit and Olympic lifting along the way.
WORDS Erin Leckie

2009 // 140kg Feb 2010 // 123kg Dec 2010 // 84.4kg

May 2010 // 90kg

JOSHUA WOOD IS THE out to Narconon, where I

would start my journey to
KIND OF GUY YOU SEE getting clean.”
ATTHEGYM,DAYAFTER After a decade of drug
DAY, CHASING DOWN addiction, Josh was ready to
reclaim his life. It wouldn’t be
HIS GOALS WITH A an easy road, and there would
CALMDETERMINATION. be plenty of times he wanted to
He’s focused, contrary to give up, but after eight months
the chaos caused by plates and with the support of the
crashing and people shouting Narconon staff and his family,
all around him. Josh, as his Josh successfully completed
mates call him, is the kind of June 2015 // 75kg
his program on Australia Day
guy you can rely on to show up 2010. From here, it would be
with everything he’s got. a five-year journey that would found it really hard. That’s Nerang. He started training
But it wasn’t always this see Josh completely turn his when I joined the gym and with an intention to complete
way. life and health around. started playing baseball again.” the challenge, but remembers
“It took me numerous Returning home While playing baseball, how his first attempts at
attempts and different rehabs, overweight, out of work and a team-mate offered Josh a working out lacked structure.
before I found the Narconon lacking in self-esteem, Josh job mowing lawns, which “I was just randomly
Drug Rehabilitation Centre. struggled to get back into a got him out of the house and picking up weights, using
I boarded a plane late one normal routine. back into the workforce. It machines haphazardly and
afternoon alone and headed to “When I got home I didn’t was also during this time that not really knowing what I was
Melbourne to meet a complete have a job or really any ‘clean’ Josh heard about a lifestyle doing,” laughs Josh.
stranger who would take me friends I could go see – so I challenge at his gym, Goodlife

140 NOV/DEC 2015 | Men’s Muscle & Health

 TRANSFORM

His trainer at the time, David CrossFit, the style of workouts and everyday in order to create a life he truly loves. It
Rawlinson, recalls “seeing this the CrossFit community.” is now with this same dedication that Josh will
overweight guy dumbbell benching Josh quickly reached his goal continue to set his goals higher, no doubt chasing
15kg, looking so out of place!” of losing weight and becoming them down with the unwavering determination he’s
It wasn’t until his second 12- healthier, placing an impressive 6th known for, that has already seen him achieve so
week transformation challenge that at his first Novice competition. He’d much on his fitness journey. MMH
Josh really started to see results. The caught the health and fitness bug and
weight began falling off and by the there was no turning back.
Images supplied by Lynda Withington

end of the 12 weeks Josh was down “It has turned into my lifestyle.
from 140kg to 84.8kg. I’ve promised myself never to
“After this I changed ever be that fat again –
gyms and trained I look at the photos
for a brief period of when I weighed
with Sam Howe, 140kg and I don’t
who put me even recognise
onto Nathan that guy.”
Wallace who “I may be
has been my a little OCD
coach, mentor [when it comes
and close friend to training] but
for the past three it works for me and
years now.” I’ve been able to achieve
Under Nat h a n’s every goal I’ve set so far!”
e x per t g u id a nc e, Josh His training is now scientifically
overhauled his diet and training, and based with everything mapped out
started to focus on building muscle. to achieve specific goals, whether for
It was a far cry from the old Josh, bodybuilding, CrossFit or Olympic
who could easily put away two Big weightlifting. More importantly, Josh
Mac meals and three or four litres of has been able rebuild his confidence
Coca-Cola a day. and self-esteem, making lifelong
A fter much thought and friends along the way.
determination, the goal was set “I have met some really amazing
to compete at the INBA Brisbane people – both in bodybuilding and
Classic 2013. CrossFit. They have become some of
“It was about a month out from my closest friends,” says Josh.
the INBA Brisbane classic when I had “But the most rewarding thing of
to ramp up my HITT sessions – I had all is that I get to work out and share
heard about Crossfit and had seen it my love of bodybuilding and CrossFit
on ESPN, and figured it could work,” with my fiancée Lynda!”
says Josh.
W h i le Na r c onon Drug
“Just doing sprints didn’t seem all Rehabilitation Centre gave Josh
that appealing to me. I still wanted the tools to stay clean and live
to move weight! This is when I met a productive life – it wasn’t a
Mandy Kinzett and joined Crossfit guaranteed ticket to recovery. Josh
Wired. From day one I loved had to take those tools and use them

ACHEIVEMENTS
INBA Brisbane Classic 2013 INBA Townsville Tropics 2015 ANB Asia Pacific 2015
ƒ Novice, 6th place ƒ Men’s 77.1kg and over, 4th place ƒ Men’s Novice Class 2, 2nd place
INBA Brisbane Classic 2015 ƒ Men’s Open Class 2, 3rd place ƒ Men’s Under 80kg, 5th place
ƒ Men’s 72.1 - 77kg, 4th place ƒ I Pose 2015 Transformation, PB CrossFit Individual Comp 2015
ƒ Men’s Open Class 2, 5th place winner ƒ 1st place beginners

Men’s Muscle & Health | NOV/DEC 2015 141

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