» MUSCLE DYNAMICS \ SCIENTIFICALLY PROVEN SYSTEM FOR BUILDING MUSCLES AND STRENGTH - FAST! Copyright © Advanced Learning Publications 1990 All rights reserved, Vo part of this publication may be reproduced in any form without prior written permission fr Advanced Learning Publications. MUSCLE DYNAMICS is a trade mark of Advanced Learning Publications Published by Goal-Reach Mail Order Limited, PO Box 414, St Helier, JE4 8NZ Printed and bound in Great BritainCONTENTS Welcome to MUSCLE DYNAMICS... How to build muscles fast! ‘The principles on which MUSCLE DYNAMICS are based What MUSCLE DYNAMICS will do for the muscles in your body srs A complete guide to your nutritional requirements for bodybuilding Exercises (non-weight routines) Exercises (weight routines) Isometric exercises... MUSCLE DYNAMICS exercises. Non-weights routine... Weights routine.. How to assess your fitness rating 12 week comparison chart... Alter 12 weeks. Your questions answered... ‘Strongman stunts you can perform to demonstrate your new strength to your friends. How to succeed in your MUSCLE DYNAMICS training 101WELCOME TO MUSCLE DYNAMICS Let me take this opportunity to congratulate you on taking the MUSCLE DYNAMICS Home Training Program. You are about to embark on what will be one of the most exciting periods of your life, the transformation of your body into the muscular physique you have al. ways wanted, MUSCLE DYNAMICS is based on principles developed after years of exhaustive research at the University of British Columbia in Canada and at Florida State University in the United States. It is a total exercise programme involving the very latest scientific breakthroughs in the field of muscular development. MUSCLE DYNAMICS is the most advanced bodybuild- ing system in existence, It is the fastest, most effective way to build muscles that there is. It is safe to use and will quickly build solid muscle and if need be, reduce fat on anyone. ‘The MUSCLE DYNAMICS Home Training Programme is carefully planned for the very best bodybuilding progress. lt begins with a 2-week basic foundation course. After complet- ing this you will be much stronger and fitter and ready to move up to your next stage of train- ing (level 2). You will increase your muscular strength by up to an amazing 8% each week. From week 10 you will be ready to commence level 5 (advanced training), To attain this will take just 20 - 30 minutes a day, three days a week, in the privacy of your ‘own home. You will learn about diet and nutrition and which foods are best for building muscle, We will also show you how to perform certain strongman stunts you can use to demonstrate your rapidly increasing strength to your friends, tis important that before you start training you understand all the principles involved, so please read everything thoroughly before commencing your training. lencourage you to keep 2 record book to register your progress. We want you to have written proof of the fantastic muscular improvements you are about to make in the coming months. Iwant you to get full benefit from the MUSCLE DYNAMICS Home Training Programme so if you have any queries or questions concerning any part of the course. feel free to write to me personally and I will be happy to help you in any way I can, I wish you good luck on your journey to physical health.sagt sone Coase H a EE EEEEEEGEE HOW TO BUILD MUSCLES FAST! THE SCIENTIFIC PRINCIPLES ON WHICH MUSCLE DYNAMICS ARE BASED ‘The achievement of a superb physique is, obviously, the main goal of anyone interested podybuilding. There are individual physiological limits and we certainly cannot all aspire be Mr Universe, but even within these limits dramatic results can be achieved. Comm sense and the practical application of certain basic sciemtfic facts, are the keys to unlock t door leading to a fantastic physique. Improved physique leads to the following benefit increased muscular strength and joint flex art and lung function iency in sports boosted energy levels improvement in appearance, and a more positive self-image Any successful training programme has to start with an understanding of the basics - musc lar size and strength, Simply put, to increase the size of a muscle, it must be increased strength, This concept is borne out by exercise physiology textbooks which state: "T strength of a muscle is in direct proportion to its size.” * Up toapoint muscles can be exercised without changing their form. Going beyond this po will have a direct and marked effect on muscular growth, However, it must be remember that it’s the quality, of intensity of an exercise that matters - not how much exercise is do1 Ifa particular exercise falls below certain levels of intensity, the muscle simply will not ‘crease in size. The higher the intensity, the faster the muscular size and strength increase What is intensity? ‘Actual understanding of what intensity is often poses a problem for trainees. Intensity ist related to either the amount of work you are doing or to the production of power, Rather is a reflection of the percentage of momentary ability actually being used. Maximum inte) ity means you are producing as much muscular force a8 you are capable of at a given 1 ment. In this instance intensity levels are 100%. Levels of intensity constantly fluctuate during almost all forms of exercise. Let's take t example of someone lifting weights, doing a number of repetitions. In each instance weight lifted, amount of work performed and energy consumed are the same: everything mains constant, except the level of intensity, Each repetition has a direct effect on mome tary levels of strength, either lowering or increasing them. Experts believe, and it has been proven by experience, that intensity levels of 100% are t fastest way to increase strength, But how can you know if you are, in fact, producing this es of intensity’The only way to do this is to go as high as possible - to the point of momentary muscular failure. In a nutshell, if you have performed as many repetitions as possible, and find that doing even one more repetition is impossible, then you have reached 100% level of intens- ity during your last repetition, The particular muscles involved in that exercise have been stimulated to optimum levels. Stopping a few repetitions short of momentary muscular failure means you will have stopped short of the threshold leading to increased muscular growth and strength. It’s physiological fact that increased resistance, which makes it possible to work at a higher level of intensity, is also a prerequisite for muscular growth. In exercise where no added re- sistance is available, such as calisthenics, itis often possible to perform thousands of repeti- tions. These exercises normally stop short of the point of muscular failure. Obviously these exercises are not going to be effective as far as increasing muscular strength and size goes, suniess weights are added or they can in some way be made to reach desired levels of intens- ity as in the case of the MUSCLE DYNAMICS non-weight programme. High-intensity work places strong demands on the body's recovery ability. So the amount of +high- intensity work must be limited; being tempted to do more than is required as many trai- nees are, is a waste of time and energy. The choice is simple: you can either do large amounts of work, or you can do high-intensity work. You cannot do both. What makes muscles grow? ‘Muscular growth, known technically as hypertrophy, occurs when demands are placed on the muscle by intensity of contraction. High-intensity requirements cause muscles to respond with a protective increase in muscular size and strength. This increase occurs in a number of ways: * the actin and myorin protein filaments within muscle tissue increase in size; * the number of myofibrils, the contractile units of muscle, increases; * the number of blood capillaries within the fibre may increase; * connective tissues within muscle may become larger. ‘The reverse of hypertrophy is known as atrophy when muscular tissues break down as result of disuse. Muscle is broken down metabolically into its constituent components, which are then removed by the bloodstream. Effective exercise +, Aftthe existing levels of strength are sufficient for a particular work load, the body can draw -ghnexisting reserves and does not need to produce any additional strength. Exercise, conver- = Yay, creates the need for growth - it makes demands on the body which cannot be met by ‘ ‘muscular development. at fittin cettain broad limits there is exceptional potential for physical improvement in every- i nor do these improvements require years of work, or that you spend many hours a day ‘ina gym. On the contrary, brief and infrequent workouts can produce good results ‘ix'a short space of time, and improve both strength and stamina. tt kind of exercise programme increases strength and overall ability in other pBysi- eplactivities, and generally creates a feeling of well-being, Unfortunately the reverse g ‘and the trainee is left feeling tired, drained, without energy. Obviously you ‘af the end of your first few workouts if you are untrained, but if the feeling peta clear indication that you are overtraining. Workouts should never exceed the recovery ability of the body. High-intensity exercise places demands on the body that are not easily met. A muscle being worked very hard needs vast quantities of oxygen and nutrition, as well as an efficient dispo- sal of waste; the body is pushed to its limits to meet these requirements, When the exercise is‘completed, the muscle needs a period of time in which to return to normal. Ignoring this, and attempting to continue with high-intensity work too soon, will result in muscle deterior- ation, and losses in both strength and mass. Just as growth will not take place if the intensity of work is too low, neither will it take place if the body is overtrained. Muscles grow in size and strength as a result of exercise, but the capability of the body's sup- port system does not increase proportionately. It may sound like a contradiction in terms, but a strong individual cannot handle as much high-intensity work as a weaker individual. This occurs because the stronger individual is capable of making demands on his recovery ability that are hard to meet, and as his strength increases so does his ability to make those demands. However his ability to meet those demands has not increased, and therefore levels, of training must be reduced if he is to continue deriving benefit from his exercise programme. Only when these principles are clearly understood is it really possible to obtain optimum re- sults from exercise - namely that exercise must both stimulate and permit growth, Quality - not quantity It's a commonly held misconception that an increase in the amount of exercise done will automatically lead to an increase in the intensity of the exercise. It’s been proved that not only is this incorrect, but it can actually impede progress. The minimum amount of exercise that causes the greatest amount of growth stimulation will always produce the best results. Yet how does one establish just what this minimum amount of exercise is? Research has provided a few guidelines here. Isometric exercises were popular in the 1970's - they involved the application of existing. strength against an unmoving resistance, They fell from grace when it was proved that body- builders using isometries or static contractions can work repeatedly to the point of muscul failure with poor results. The reason is simple enough: if the results are to be seen, a worl load must be heavy enough to force muscles to work well inside their existing levels strength. A cold muscle is incapable of working within these levels; before a muscle is ¢a pable of its maximum effort it must first be warmed up through the repetition several ti of a movement lighter than it is capable of handling. Cold muscles fail at a level far belo their actual strength. Isometrics simply don’t provide sufficient stimulation to force to work inside their existing levels of strength reserve, This is not to say that isometrics have no place in a bodybuilding programme. Far £9 it!Isometric contractions should terminate every set of almost every exercise - after the 1 ‘mum number of full movements has been performed, At this stage - say in the el twelfth repetition, the muscles will fail completely and although they may be contr hard as possible against a heavy resistance no movement will occur. This indicatesexercise has been properly terminated, and maximum growth stimulation reached. Proper form For maximum benefit to be derived from the MUSCLE DYNAMICS programme, perfor- ‘mance style is of crucial importance. Proper form includes the following: * isolation of involved muscles; * relaxation of the uninvolved muscles; * speed and range of movement; and * supervision. Isolation movement ‘This is an exercise involving only one muscle group or part of the body; it involves a single- joint rotary movement. The trainee should, regardless of the particular exercise or equip- ment being used, concentrate on isolating only those muscles used in a specific movement, doing as many repetitions in perfect form as possible, Cheating - bringing surrounding mus- cles into action - should be avoided. Only in compound exercises, when no other perfect repetitions can be performed, is cheating permissible - but even then it should be kept to an absolute minimum, Relaxation of uninvolved muscles ‘The isolation of a particular muscle is directly related to the ability to relax the uninvolved muscles. Dangerous levels of stress may be reached if the trainee places too much stress on too many muscles simultaneously, A warning sign of this is the development of headaches during exercise. Greater energy, and therefore more efficient growth stimulation, can be re- leased to the isolated muscle if you learn to effectively relax your other body parts. Speed of movement Research conducted over some years has indicated that slow repetitions are far more pro- ductive for bodybuilding purposes than fast ones. Range of movement A fully contracting muscle produces a full range of movement. If a particular movement is “ess tan full range, the entire length of the muscle will not be involved in the work. In order ”.40 achieve the desired effect of increased muscular shape and size, the range of movement "of each repetition should be as great as possible. : sion igen exercise, properly performed, is very demanding and few people find it le to work effectively through a programme on their own. A supervisor or training part- ner is usually necessary to encourage the trainee to work at the required level of intensity. It’s human nature to make our exercises easier rather than harder, to give up before the last repetition of each exercise. The presence of a supervisor acts as encouragement and inspir- ation, Workouts: How many, how often? During the Second World War a number of large-scale exercise experiments were condi and they all came to one major conclusion: there is a definite limit on the amount of # cise that will show beneficial results; if exercise is carried beyond that limit it will simplynegative impact, such as weight loss and diminished stamina, Research conducted since then has also shown that as far as intensity of effort is concerned, itis almost impossible to overwork the body. To many people these two findings would seem to be a contradiction in terms; however, the problem is simply one of definition. Confusion has arisen between amount of exercise and intensity of effort. Unfortunately that confusion is still fairly widespread and results in bodybuilders worldwide spending as many as 20 hours a week in training, in an attempt to accelerate progress, when in fact better results would be produced if they limited their training to not more than two hours of correct exercise. It's hard to convince people of this, because even these marathon training programmes will produce reasonable results if continued long enough. Many bodybuilders become addicted to their long, multiple-set routines and ignore the fact that results are not what they could be. In this way millions of hours of training are being wasted. The actual time needed to de~ velop maximum muscular size and strength is not that great, and this isa vital fact to be under- stood a trainees. It should also be pointed out that once any high-intensity workout has been completed, the body needs at least 48 hours to renew itself, Therefore a bodybuilder should not train on consecutive days; @ training schedule operation every other day is enough. Negative-only exercise Itwas only in the early 1970's that the concept of negative-only exercise first came to the fore bodybuilders were encouraged to think of their exereise not only in terms of how much they could lift, but also how much they could lower. To understand the basic concept of negative-only exercise, it’s necessary to examine the vari- ‘ous types of strength. » Positive strength: the muscle shortens against resistance * Holding strength: the muscle exerts force, but only very limited movement can occur, * Negative strength: the muscle is lengthening against resistance, Research indicated that inereasing either positive or negative strength always results in an increase in the other. It has also shown that concentrating on the negative phase of a mus- cular movement produces better results than when too much emphasis s placed on the post tive phase. This discovery obviously is of crucial importance to bodybuilding. Inmany instances athletes have been over-emphasising the positive aspect of their exercise for years, with results suffering in consequence. If the goal is to increase muscular size and strength, the negative phase is the most important and should be emphasised to the degree possible. What are the advantages of negative work? To sum up, briefly: ® prestretching, for high-intensity muscular contractio * Stretching, for the improvement of flexibility; * Tesistance in the position of full contraction, for fuil-range exercise; and * maximum application of resistance during a full range of possible movement, This comes ais & result of the fact that the weight is never thrown, but always moves at a smooth, steady pace. Even in normal posilive-negative sets the exercise should be performed with a slow steady motion. Jerking should be avoided at all costs. You should then return to the starting pos tion even more slowly. A simple guideline is the following: it should take two seconds to liftthe resistance and four to lower it, or in other words, two seconds positive and four seconds negative. Not only does doing exercises in this way decrease the amount of weight used, but it vastly increases results, as well as almost totally eliminating the chance of injury. Ultimately, whatever form of negative work is adopted, it should always be borne in mind that while form and style may not seem important, they are certainly a prerequisite when it comes to achieving optimum results in an exercise programme. Indirect effect Exercise concentrated on one particular muscle will also have an effect, albeit to a lesser de- gree on the other muscles of the body, even those not being exercised st all An unbalanced exercise programme will, to a certain extent, develop certain muscles dispro- portionately, but the body also seems to impose its own limits on this unbalanced develop- ment, It has been noted that high-intensity work for the major muscle masses, as well as causing large-scale growth in those masses, also results in a lower order of growth in other muscles. Some experts have attributed this to chemical reactions; when a muscle works to its fullest capacity, a chemical reaction takes place with its ripple effect being felt throughout the body. Exercise sequence A number of important conclusions can be drawn from the effect concept. * Best results will be achieved only if a training programme is properly balanced, and in- cludes exercises for each of the major muscle masses. * Greatest emphasis should be placed on working the largest muscles in the body. * Anexercise sequence should be arranged in such a way that muscles are worked in size order, from the largest to the smallest. Arising from this, it follows that the lower body should be worked before the upper body - thighs before calves, back before chest and upper arms before forearms, Waist muscles, which are used to stabilise the upper part of the body during exercise, should be worked after the arms, and the critically located neck muscles last of all. Because of indirect effect, even the trainee using a split routine cannot only work the upper or lower body. This can be used to good advantage, Instead of daily, split routine training, the body should be given an overall training only three times a week. Three overall body weekly workouts have the best effect for bodybuilding purposes, with one set of no more than 12 different major exercises providing the optimum amount of indirect effect.10 Hi WHAT MUSCLE DYNAMICS TRAINING WILL DO FOR THE MUSCLES IN YOUR BODY Chest (pectorals). Builds broad arched chest, emphasizes muscles definition. Lower chest (serratus magnus). Lifts the chest and increases the volume of the rib cage for deeper breathing and improved fitness. Front stomach (abdominals). Sucks in the abdominal wall to improve your appearance and health, Side stomach (external obliques). Pulls in your waistline to form the keystone of an athletic V-shape. Broad back (latissimus dorsi). Increases chest circumference and fills out the athletic V-shape. Upper back (trap s). Broadens and reinforces the shoulders. Lower back (erector spinae) Holds your trunk upright, assures good posture and carriage, Buttocks (gluteals). Improved muscle tone, firms up muscles, reduces excess flab and girth, Neck. Broadens and strengthens neck. Shoulders (deltoids). Broadens the shoulders by covering the shoulder bones with a thick layer of muscle. Front upper arms (biceps). Growth in size means added power for lifting, pulling and all kinds of sports. Rear upper arms (triceps). Fills out shape and girth of the upper arms. Forearms (flexors and extensors). Builds sinewy forearms, puts power into all move- ments performed with the hands, Legs (gracillis). Increases force of pelvic thrust and scissor grip power of legs. Legs (tensor fascia lata), Expands range of pelvic movement and outward scissor action of legs.16 Front thighs (quadriceps). Gives your thighs an athletic, muscular shape. 17 Inner thighs (vastus internus). Trims off flab. 18 Rear thighs (biceps femoris). Fills out the back of the thighs, increases strength and en-+ 19 Calves (gastrocnemius). Fills out the muscles of the lower leg..Lee eee EEE A COMPLETE GUIDE TO YOUR NUTRITIONAL REQUIREMENTS FOR BODYBUILDING CorrECT nutrition accounts for AT LEAST 80% of bodybuilding success! Over the last few years great advances have been made in nutritional science. Correct nutrition is essential if you really want to excell in your bodybuilding. This section will give you a good understanding of your dietary requirements for building muscles and strength. ‘You are what you eat - and this was never more true than it is for bodybuilders. By carefully monitoring what and when you eat, you can: * gain or lose weight according to your goals increase muscular size improve muscular structure and definition maintain and increase energy levels increase strength and stamina prepare for workouts and contests stay tops on morale and enthusiasm keep your body cleansed, invigorated and stimulated improve your overall health develop greater resistance to disease and sickness avoid the "food traps” laid by processed and junk foods guinan unbeatable edge on your friends Uevelop a fantastic physique! Before you can determine the best diet for you, you must spend time studying your present YOU DON’T HAVE TO TAKE STEROIDS Many bodybuilders are tempted by the seeming advantages to be gained in taking Steroids Bont be fooled. The shor-term apparent benefits are dramatically out- ‘weighed by the often hideous and generally ireversable consequences. It is a sad jact that many aspiring champions think that without steroids, they lose the cutting fe8ge -and see the trophies go past them to drug-induced musculanty and strength Eventually however, the use of sterolds wil undermine and destroy what you have spent months and maybe even yeats of training and dieting to buld While itis true that some bodybuilders have resorted to steroids to "get ahead’. the advances made in nutrition and the increased understanding of individual body re- ‘Guirements are successfully overtaking the so-called advantages of drugging. Manu- facturers of food supplements have over the years developed a number of products ‘which produce results that not only equal, but surpass the effects induced by ste- roids - and have no damaging side-effects. I has been proved that with proper diet ‘and supplementation accompanied by correct workout routines, optimum perfor- mance and results can be obtained - without having to fall into the self-destructive steroid trap.diet and how your body and mind respond to it. The basic questions - laying the foundation How often do you eat? How much? What foods make up your usual meals? What do you eat for snacks? Which protein, vitamin and mineral supplements do you use? How much sleep do you get? How much do you drink? Do you smoke? Do you take drugs? Digging deeper Once you have worked out the answers to the above, you need to take an honest look at your- self, your body and your mind and study your replies to these more searching questions. Your Tesponse will give you a comprehensive picture of where you are at now - physically, men- tally and psychologically. Once you have this solid, overall understanding you will already be more than halfway to a new programme that will give you infinitely more than just an im- proved diet. Eating right and exercising well are just the building blocks of a lifestyle that can upgrade your whole quality of life not only while bodybuilding, but for as long as you live. You will find the added mental, emotional and psychological benefits tremendously uplifting - and they will spill over into all aspects of your work, study, recreation and family life. BE HONEST WITH YOURSELF Do you often get depressed and irritable during the day or after workouts? Do you lack self-discipline or mental control? Do the workouts drain and exhaust you so that it takes a sizeable amount of time to recover? Do you have difficulty maintaining enthusiasm for training ? Do you suffer a great deal of muscular pain and burning? Do you experience shaking, trembling and general feelings of unease and discomfort after training? Do you suffer from constipation? Do you struggle to keep up energy levels during the d: Does your energy suddenly drain from you during workouts? Do you find that no matter how much you eat and exercise, you seem to make little or no muscular gains? Do you experience a lot of tiredness and fatigue? Do you find that when you put on weight itis fat and not muscle? Ifyour answer to more than four of these questions is “yes” then it is vite possible that your problems stem from incorrect nutrition. BThis section will provide you with the essential facts on the nutrients th&t are vital to the suc cess of your physical training programme; their function and the foods that contain them. The importance of you ‘Understanding just what the various elements do in your body processes helps you to select the right balance and variety of the nutrients you need. You will find guidelines and hints that you must experiment with, Each individual has a unique metabolism. You burn energy at a specific rate, you need a certain amount of sleep and a certain rythm of food/resttrain- ing. You will find examples of diets and food supplement suggestions to stimulate your mus- cular gain and energy levels on the following pages. You will pick up tips for pre-contest preparation, workout preparation, the proper proce: dure for carbohydrate loading, and the kind of foods on sale to the public that you must avoid at all costs. Don't wait! Don't put off applying the principles you will find here. The sooner you start, the sooner you will get results. And those results will introduce encouragement and enthusiasm that will add 2 powerful impetus to your training, You will find that your whole attitude to bodybuilding suiltake ona new, fresh approach - your feeling of wellbeing will improve, and you will begin tolook so much better! That well-conditioned, refined look - almost lean in your muscularity and infinitely more impressive than the rest of the guys! Facts and principles - *FP Dotted throughout this article you will find important facts and principles (*FP) to think about and apply in your own life. Here comes the first one: FP Rest is just as important as training and eating properly. Muscular growth and re cuperation occur during periods of rest! Pushing your body to extremes will actualy cause muscle shrinkage! The main nutrients “There are five main groups of nutrients: protein, carboyhydrates, fats, minerals and vitamins, ‘None of them can function properly without water. ‘These nutrients are divided into four main food groups: meat/fish group; fruitwegetable; bread/cereals; milk/dairy products. PROTEIN © Protein is a builder and repairer. EP Your body can absorb only very limited quantities of protein at a time. Don’t eat more than about 20-22 prams of protein with each meal because the excessis simply elimi- nated by the body. This is one of the reasons that makes it preferable to eat five to six small meals a day, rather than three large ones.Not all protein is good protein for muscle and tissue building. Protein in meat, fish, milk and 185 are much to be preferred above the protein in soya, cereals and legumes. You must learn which foods provide the best protein source. Since the best proteit comes from at ‘mal sources, vegetarians must make sure they supplement their diets with mille and eggs or protein powders and/or tablets, SEP Your body must have carbohydrates in sufficient quantities to be able to assimilate the protein, {your diet does not contain sufficient carbohydrates to provide energy, your body will start using the proteins for this purpose - which means that protein wll not be used to build mucelG and tissue. Using protein for energy is also a much slower process than using carbohydrates and you will be left feeling drained and often depressed or irritable. Protein js also used to build up the red blood cells and antibodies that fight disease and in- fection, “FP Protein should constitute about 25% of your diet. Amino acids Proteins are made up of 22 amino acids which have to be present in certain combinations for the protein to function properly. If proteins to build and repair, it must have rhe right amino acids in the proper quantities, Without the right amino acids in the correet proportions, al- most every physical process in your body will grind to a halt. Insome cases, the amino’s need to combine with certain vitamins and minerals and if these are lacking, that particular body Process will be impaired. Thete are two groups of amino acids: essential and non-essential. The non-essential amino’s Gan be manufactured by your body. The essential amino’s cannot. There are eight of thoes and they must be taken in with the food you eat. If any one of these is missing or present nly in slight quantities, then the protein can be used only in a very limited manner Seder ciency in one amino acid has a damaging ripple-effect on all the others and om the Protein itself, Certain enzymes convert protein into free amino acids to repair muscle tissue. Enzymes are themselves made of amino acids, So if. certain amino acids are lacking - the enzymes will also be affected - which in turn will affect the performance of the Protein. ALP A lack of amino acids to provide the right protein structure will make yout body burn muscle for energy and store fat, Hfyou find that you are eating and exercising a great deal and making no apparent progress, ight lie here. A simple solution rests in taking free amino acids in capsule or liquid form. A more studied diet would be a better response. Eggs and ilk are coeclgcn sources of amino acids. ‘The right intake of amino acids will help your body burn fat and build muscle, 35% of your muscle mass is constituted of three essential amino’s: leucine, isoleucine and TFvaline, called branched chain amino acids, Without the proper balance of these amino’s you will experience muscle loss. Deficiency can also lead to lack of energy. Ifthe essential amino acids are not active in their correct proportions, you could suffer from incomplete protein digestion. It is known that often in such cases the kidneys are stimulated to excrete too much amino acid in the urine. The body will then start to consume its own pro- tein to supply vital organs, and this results in loss of muscle mass. What to do? Ifyou are working out just to stay fit and feel good, you don’t need to do anything more than eat a good, balanced diet and possibly add a quality vitamin-mineral supplement. Ifyou are aiming to really hit the top, you need to take advantage of all the most modern in- formation and technology available. In such a case, a urine analysis can provide tremendous information on your own individual metabolic processes. Amino acids in the urine are the end-result of metabolism and can therefore give a valuable insight into your specific body performance. Based on the results, you can then take a specifically planned amino acid pro- gram which will help you maximize your performance. ‘You will find that the use of amino acids in a scientific and studied form like this will make steroids and other drugs completely unnecessary. In most cases you will not only gain weight, but muscular size, with an accompanying decrease in fat percentage, Your energy levels will be climbing and generally you will suffer far less lactic-acid burn when doing intensive wor- kouts. Handy hints * A lack of vitamin BG hinders the performance of amino acids. Make sure you have enough of this vitamin, either in natural form or in supplements. * Overtraining has a negative effect on amino acid metabolism. Don’t push yourself to extremes - reduce the training, rest more and you will find a satisfactory response in muscular increase, stamina and greater strength. * Make sure your diet includes about 25% protein, about half of which from animal sour- FASTING ‘The aim Is not so much to lose weight as it isto cleanse and detoxity. The lack of food will also pro- ‘ve a sudden stimulus to your body by the break in the normal nutrtton routine. it es your body the opportunty to eliminate waste products and rest from the digestive process. Intially you might experience light-headiness or even faintness, headaches and stomach pains. This is because your body 's eliminating poisons. Make sure that you drink ample quantities of liquid, water or frash fruit juices while you abstain from solids. ‘A fast does not have to be long to be effective. A short, one or two-day fast as an introduction shoud bbe fine. You should not fast for fonger than three days at the very most. intermittent, one-day fasts wil probably be most beneficial. When you return to eating normally, start with raw fruits and vegetables before tackling the "heavy" solids like meat, cheese and eggs. ‘You wil find that fasting on a regular basis will work wonders in toning up your system and provid- ing a new zest to your daily activities as well as to your normal workouts.ces. Too many animal proteins inhibit amino acid performance levels. Remember that your body can absorb only limited quantities of protein at a time, so an excess of ani- ‘mal protein especially will cause your body to react as though it were protein-starved - which will lead to small or no gains, muscle shrinkage and obviously much despond- ency! * Keep the carbohydrate intake at about 65%-70%. Carboyhdrates save the protein, so that it can be more efficiently used by the body. Carbohydrates also raise the nitrogen levels. Since nitrogen is the main component of amino acids, it helps your body use amino acids to the fullest extent. * Persevere! While your body's initial reaction to a new amino acid intake will happen within about 48 hours, you will probably not see results before 3 to 12 weeks. This is be- cause your body chemistry does not suddenly change overnight. It takes time to adjust imbalances and grow into a more perfected performance. CARBOHYDRATES Carbohydrates supply energy. They are broken down to produce glucose (blood sugar) and stored in the muscle and liver as glycogen. Even in exercise that burns fat for energy, carbo- hydrates must be present to enable the fat to be broken down. ‘An inadequate supply of carbohydrates will increase lactic burn that is caused by the lactic acid produced in the breakdown of blood sugar and glycogen when the body is working to supply energy for sustained and intensive exercise (bouts that last from 10-90 seconds). ‘The glycogen stored in the liver and muscle cells is a reservoir of energy “FP Carbohydrates should constitute about 65-70% of your diet. “FP A low carb diet will make your body resort to protein as a source for energy. The process is slower and will make you feel tired and irritable, Mood swings might indicate that your carbohydrate intake is too low. Simple and complex carbohydrates Carboyhdrates are divided into two main categories: simple carbohydrates and complex car- bohydrates, Basically, the simple carbs provide quick energy and the complex carbs sustained energy. *FP A predominance of simple carbohydrates will cause sharp fluctuations in blood glu- cose levels - and when the level suddenly drops - your energy takes a dramatic dive. Re- covery time after a workout will be longer and you will feel edgy and worn out, SEP Avoid an excess of refined or artificial sugars, Get your natural sugar intake from fruit and vegetables, The best sources of complex carbohydrates come from wholewheat and grain products, rice, Potatoes, sweetcorn, beans and peanuts . Glycemic Index An alternative way of rating carboyhdrates is according to the "glycemic index". This is the rate at which carbs are broken down into glucose. The standard against which all carbohy-drates are measured is in fact glucose, which has a glycemic index of 100. Most simple carbs have a very high glycemic index - that is, they are very quickly con- verted into glucose. Using this index, Glycemic index food values Grains Sugere White bread 69 Glucose 100 Wholewheat bread 72 fructose =—-20 some carbohydrates present a different | Browntice 6 eucrone «$8. eee ear ant RORAT Dvirdme et Oo ieee Fructose for instance, has a value of only | Pastry 59 Root vegetabies Mielies, 59 Potatoes 70 Cereals 20, So while itis an excellent pre-workout element, itis not much good as a supplier of instant energy. Potatoes, interestingly ‘enough, have a value of 90. ri Se egunes Wheat 67 Peas 51 Pre-workout meals should be rich in u Dairy Products foods with a low glycemic index value. si faa ts ‘These will help stabilize blood glucose le- | Sum ik oo Soo bere ie vels for extended periods of time and as- | lee cream 36 Lents 28 sist the recovery period after training. ‘Without sufficient energy reserves, your | Frut body will actually feed on the muscles you | BRPIS 2 ee have spent so much effort trying to de- | Oranges 40 Ralsns 64 velop, in order to replace the energy you} Grapefruit 26 have expended! Grapes 48 The most satisfactory solution is provided by ensuring that your diet contains carbohydrates with a wide range of glycemic index values. “EP Reduce your food intake on days you don’t train! You don’t need the same amount of energy on those days, so you need less energy-producing food (mainly carbohydrates). ‘The carbs you don’t use will be stored as fat. When you train the next day, your body will be producing energy from the foods you have eaten on that day - and the fat remains un- touched. The glycemic index provided here is by no means comprehensive. It does however give you a new insight into foods as energy products. You might find that foods you always thought were excellent energy-suppliers really aren’t. Whereas those you paid little attention to be- fore might prove to be essential to your long-term energy requirements. Pollutant traps Our high-tech industrial society that runs on.competition and advertising has produced a number of pollutants that you must learn to avoid like poison. Food additives and colouring can have damaging effects on your health. As our knowledge has increased, many of these additives and colouring agents have been eliminated by law because of cancerogenous or equally destructive characteristics. However, much is still unknown about the effects of these agents. ‘The best advice is Read the wrapper! Avoid foods with artificial bleaching, colouring and preserving agents. Avoid artificial sweeteners. Counteract the possible effects of such elements by taking supplements which you know can improve your body's resistance to them. SeenGo easy on the "fast foods" and "junk foods". The fat and simple carbohydrates they contain can ruin a properly balanced diet/workout routine. FATS Fats are a source of long-term energy and since they contain vitamins A.D.E and K are vital for building body tissue. Fat provides more than twice as much potential energy as protein and carbohydrates but if your intake is high, it will be stored, not used - since the body will first burn up carbs and protein to produce energy. The body can store as much as 100 000 ca- lories of energy in the form of fat, compared to 2.000 in the form of carbohydrates. *FP The fat content of your diet should not exceed about 10% Fats are divided into two categories - saturated and unsaturated. Saturated fats, in practical terms are fats that will solidify at room or body temperature. They are present in animal products like lard, and non-skimmed milk products, meat and egeyolks, Fr. s are dangerous when they solidify in the blood. This causes cholesterol build-up which the body cannot properly metabolise and can lead to heart disease. DIET SECRET FOR COMPETITIVE BODYBUILDERS Carbing up is gonerally done before a contest to supercompensate muscle glycogen. The proper term is "carbohydrate depletion/ioading’ The aim is to produce large. full muscles and to eliminate all excess fat. Itis glycogen that makes ‘muscles large, so your goal is to load the mus cles with at *EP Timingis essential. Youwill find your correct rythm of deplation and loading as you expert ment. Errors in timing could mean that the full bbonefit of loading does not appear unt after the contest! Method Depending on your metabolic rate, your carbo: hydrate intake should be dropped to roughly 50 gm a day for about three to five days, while you Intensify your workouts. You should push your self to the point of exhaustion. Remember, that while your carb intake is low, your energy will drop and you will feo! weak and look flat. Don't let your mirror intimidate you! FP A normal workout during this ime is useless, ‘Your muscies are totally accustomed to the de- mands the usual routine places on them and will hot use more than the normal amounts of gly cogen +FP Do exercises that will use as many different ‘muscles along as great a length of the muscle as possible so that the maximum amount of gly ‘cogen in the maximum number of muscle fibres ‘is depleted Ahigh protein, low carb diet will prevent the body {rom refilling the muscles with glycogen. During this time, the body will burn up all the fat reserves to produce the energy your intensive workouts are demanding. This makes for highly Improved muscle separation and defintion and produces a lean, hard look. [About two to three days before the contest, the carbing up process starts. We stress that the tim: ‘ing wil depend on your individual characteristics = experiment beforehand to make sure you don't foul up the pracess when you need it? EP Your diet must be high on carbs - definitely not less than 70-80% of complex carbohy- drates, Protein intake should not exceed about 20%, Training should be reduced to a minimum. Gly- agen will be pumped into the muscles to make themlook full and hard and can even be doubled ifthe depletionyloading process is properly con. ducted!Unsaturated fats are rapidly consumed and are found in fish, vegetable fats, skimmed milk products (eg Edam or cottage cheese). *FP Don’t be trapped into purchasing products advertised as low-fat without checking the calorie content! To be effective, low-fat products should have a correspondingly low calorie content, Regular training on a diet high in carbohydrates, (about 65%) with about 20-25% protein and low in fats (not more than 10%) will help to give your body a lean, hard appearance with better muscle definition. VITAMINS AND MINERALS A well balanced diet should provide you with all the vitamins you need, since they are pres- ent in a wide variety of foods. However, a vitamin/mineral supplement is always a good idea during training periods. *FP Much of the food available today has been over-refined or processed, so that essen- tial vitamins are lost. Pay careful attention to the quantity of natural foods you consume in order to reduce this loss to the absolute minimum. Vitamins are divided into two major categories: fat soluble and water soluble. Water soluble vitamins are the B Complex and Vitamin C. Fat soluble vitamins include A,D E and K. Water soluble vitamins ‘The B-complex vitamins are vital for the proper use of carbohydrates and thus also for gener- ating energy. A deficiency will affect the nervous and digestive systems, the reflexes, the skin, hair nails and tissue lining of the body. They are not stored, so the body will excrete excess quantities. The best known are B1 Thiamin, B2 Riboflavin, Niacin, B6 Pyridoxine, B12, Folic Acid and Pantothenic acid BI - helps release energy from carbohydrates. A lack can cause a disease known as Beri-beri. Main food sources: milk, eggs, wholewheat grain, peasand lean pork. B2- stimulates an efficient use of energy from food. Main sources: brewer's yeast, milk, most meat, especially liver and kidney, wholewheat breads and cereals. Niacin - vital in the use of energy from food. Main sources: milk, fish, meat, wholewheat grains, potatoes. B6 - essential for proper amino acid performance; responsible for energy production and protein synthesis; essential for the production of haemoglobin. Excessive intakes can be dan- gerous! Main sources: eggs, meat, fish, wholewheat grains and wheatgerm. B12-- vital for the production of blood in the bone marrow. Deficiency can lead to anaemia and the breakdown of nerve cells. Main sources: milk, fish, liver, yeast, eggs and cheese. 4Folic acid - works with B12 in blood manufacture. Main sources are in raw, green leafy ve- getables. Overcooking can destroy folic acid. Pantothenic acid - used in releasing energy from fat and carbohydrates. Main sources: ani- mal products, cereals, beans and peas. Vitamin C - this vitamin works together with a group of nutritional components known as. the bioflavinoid complex. Of interest to bodybuilders especially is the fact that they help pre~ vent muscular pain and stiffness and speed up the post-routine recovery process. It produces healthy gums and skin and combats stress. The body cannot produce this vitamin, so it must be obtained from food or supplements. Vitamin C is lost in cooking and storage. The biofla- vinoids are found in most products containing Vitamin C - but in citrus fruits they are pres- ent mainly in the pulp or white part directly beneath the skin. Main sources: citrus fruit, fresh vegetables, green peppers, tomatoes, broccoli and cabbage. Fat soluble vitamins Vitamin A - vital for eyesight, helps skin and mucous membranes resist infection; can be stored in the liver. Excessive quantities are toxic! Deficiency is extremely year since it takes about one and half years to deplete the store of vitamin A. Main sources: liver, kidney, eggs, dairy products and carotene, Carotene is a substance contained in dark green and deep yel- low vegetables, which your body converts into vitamin A; ¢.g. carrots, squash, kale and tur- nip greens, ‘Vitamin D - maintains the levels of calcium and phosphorous in the body.(see "minerals" essential for strong teeth and bones - a deficiency can result in a disease called rickets. Ex- cessive quantities of Vitamin D are dangerous! They will cause too much calcium to be ab- sorbed by the blood and body tissues and will damage the kidneys. Vitamin D is produced by the body from direct sunlight. Other sources: eggs, butter, fish and certain cereals, Vitamin E - essential for proper blood circulation; decreases the body's oxygen requirment; lengthens the life of B complex vitamins; promotes thyroid gland activity and reduces water retention; stimulates healing of scar tissue, Main sources: vegetable and grain oils, wheat- ‘germ, vegetables, soya beans, milk. Vitamin K - enables the blood to clot, It can be manufactureds by the body in the intestines. Main sources: most vegetables, particularly green, leafy veggies, tomatoes, egg yolks and liver. *EP Absorption of the fat soluble vitamins depends on the amount of fat and bile pres- ent in the intestine. Excess amounts of these vitamins can be poisonous! . MINERALS Almost every chemical and physical process in the body requires one or a combination of ‘the minerals. They are vital components of the muscles, blood cells and soft issues. They are essential in the production of digestive gastric juices and improve muscle elasticity. ‘The better known minerals are calcium, iron, phosophorous, magnesium, potassium, sodium and iodine.Calcium - essential for strong bones and teeth; necessary in the blood-clotting process; es sential for correct heart and nervous system performance. Deficiency will result in irritation, weak and brittle bones and soggy muscles. Main sources: milk, egg yolks, cheese, cabbage, oranges, brown rice, cauliflower and wheatgerm. Iron - essential for the production of haemoglobin which carries oxygen in the blood; builds strong bones, tissue and muscles, A deficiency will cause fatigue, and could lead to anaemia. Main sources: liver, kidney, apricots, peaches, prunes, raisins, lentils and molasses. Phosphorous - works with calcium to produce strong bones and teeth and provide a healthy nenvous system: promotes muscular activity. Main sources: liver, peanuts, almonds, seafoods and soya beans. Magnesium - works with calcium as phosphorous does; promotes muscular activity; aids di- gestion. Main sources: nuts, wholewheat grain products, honey, figs, lima beans. Potassium - controls muscle contraction and relaxation; helps regulate heart beat; stimu- lates a balanced hormone production, Must be topped up daily since it is present in every tissue cell in the body. Main sources:meat, fish, cabbage, beans, carrots and potato skin. Sodium - ensures correct and balanced calcium distribution in the body. Main sources: ‘cheese, lamb, celery, apples, cucumbers, peaches and watermelon. Todine - essential for proper functioning of the thyroid gland which controls body metabo- lism: helps maintain body weight. A deficiency can cause obesity, stomach problems and fatigue. Main sources: kelp, iodized salt, citrus fruit, pears, shell fish and sardines. FIBRE/ROUGHAGE Your body must be able to eliminate waste products efficiently and it is best able to do this when the digestive system is functioning at optimum levels. Without fibre, or roughage, your body “clogs up" and you wil feel uncomfortable, lethargic and generally tacking in energy Water consumption is essential in improving effective waste product elimination. Make sure you eat plenty of fresh fruit and vegetables which are a good source of dietary fibre, You could supplement your diet with wheat or soya bran, EP Avoid ordinary laxatives, since your body can become dependent on them. A herbal luxative is preferable if you have to retrain your body into.a more efficient rythm of evacu- ation, It is far more advisable to increase your fruit/vegetable intake. Recommended diets *EP Eating five to six small mealsa day is far more effective than ploughing through three large meals, First of all, your body is better able to cope with the quantities of nutrients and use them effectively. Secondly, this rythm ensure a constant provision of energy and sustenance. ‘Your meals should contain foods from each of the four basic food groups. Below are a few dict suggestions. Again we stress, experiment - you are an individual and your hady requirements, energy consumption, weight gain levels and recovery periods will be different from anyone else’s.Using the following table for ideas, you can make any combination of the type of foods indicated - study our advice and the draw up a list of the foods which contain the nutrients you need for your routine. Vary your diet - don’t eat the same thing at every meal, every day. Your body processes need to be stimulated to stay alert and as effective as possible. Breakfast Fresh fruit juice 2 eggs, bacon, ham or sausage Wholewheat toast Milk Mid-morning Wholewheat meat roll or cheese Breakfast Fruit Porridge with skimmed milk (use honey or raisins to sweeten) Mid-morning Fruit Crispbread with cottage cheese yoghurtskimmed milk ‘wholewheat roll 1 Lunch 4 oz meat Salad Milk Fresh fruit Mid-afternoon, 2 boiled eges or cheese, fish or meat roll Milk 2 Lunch Grilled chicken or turkey Baked potato Fresh fruit Yoghurt Mid-afternoon Wholewheat roll with cottage cheese Dinner 4.28 lean meat Potatoes or rice Vegetables Dessert Beverage Evening snack Cheese, cold meat Protein supple~ ment with mitk Dinner Grilled fish Lean meav/liver Salad (tomato & carrot) oF tresh vegetables Stewed fruit Evening snack Meat/cheese Protein suppl ment with milBreakfast Milk Cereal or eges & bacon with Toast, butter & honey Mid-morning Milk peanut butter cheese, fish or meat sandwich Breakfast Fresh fruit juice Poached egg 1.07 chicken Wholewheat toast Mid-morning Skim milk 1/4 cup creamed cottage cheese 3 Lunch Milk Soup Meat, cheese Peanut butter Sandwiches, Dessert Mid-afternoon Milk, pie, cake or sandwich 4 Lunch, Skim milk Wholewheat pork sandwich, Salad Mid-afternoon Skim milk 1 oz cheese Dinner Milk Meat, potatoes Vegetable 2slives bread & buttert Dessert Evening snack Milk, peanut butter, ham, fish or honey sandwich Dinner Fresh fruit juice Steak Cottage cheese Salad Evening snack Coffee, skim milk or fruit juice Chicken or lean meatEXERCISES Throughout all these exercises, you must aim to keep the muscle/s being de- veloped stressed throughout the entire movement. Spot running/star jumps This is a warm up exercise and you should do it before attempting more demanding exercises. In running, lift your feet up about § inches and count a step each time your left foot hits the floor. After every 75 steps, execute 10 star jumps. Starting with feet together and arms at your side, jump up and land with your legs open, arms out sideways and just above shoulder height. Jump up again and land in the start- ing position. Do this exercise for 2 minutes. As you progress, increase your running speed, try to raise your knees higher. By the end of the fourth month you will be lifting your knees above your waist, Windmill toe-touching With your feet shoulder-width apart and legs straight, bend down till your body is parallel to the floor. Twisting from the hips, touch your Tight foot with your left arm, pushing your right arm as far back as you can. Then twist to touch your left foot with your right arm, This is a warm-up exercise that siretches the hips and the leg tendons, and should be performed for 20 reps. Ne) y EaSquats With your feet shoulder width apart and toes forward, stand on the balls of your feet. Move your knees and hips forward, and lean as far back as you can without losing your balance while you lower yourself into a squat position. Pause before returning to the start position. Develops: thighs and is an all-round body conditioner Single leg squat We recommend that to start with you rest one hand against a support to help you balance. Stand on a chair, keeping one leg stretched out of the way. Bend your knee in a squat position. Please note that this is an advanced exercise. When you first start, you may cheat by letting your balancing hand take some of the strain. Develops: thighs and conditions entire bodySingle leg calf raise Place a chair sideways against a wall and place the ball and toes of your left foot on the edge of the chair. You can help your own balance when doing this exercise by resting your arm on the wall. Rise up on your toes as high as you can, even going up on 10 your big toe. Then lower your heel to below the level of your toes. Make sure you do not bounce ‘when performing this movement, as to do so will relieve stress from the calf muscle. Keep your leg straight all the time. When you reach MME change legs. Develops: calf muscles. 3 chair press ups Support yourseliiin the press up position between two chairs, with your toes resting on a third. The chairs in front of you should not be un- comfortably wide apart. Keeping as straight as possible, lower your- self as far as you can before returning to the starting position. Develops: chest, shoulders, back and arms3 chair dips Support yourself between two chairs, resting your feet ona third chair in front of you. Keep your fingers pointing forwards and your elbows inand close to your side. Lower yourself down as far as possible, and then return to the starting position. Develops: triceps, shoulders, upper back Upright chair dips Support yourself by holding on to the backs of two chairs fairly close to your body. You may drape a towel over the chairs to make your hands more comfortable. Keep your elbows close to your sides, and lift your legs up to keep them out of the way. Lower yourself down as far as you can and then rise up, back to the starting position. Develops: pectorals and entire upper bodyElevated Jack-knife Lie down as though preparing for press ups, but with your feet elev- ated and supported by a chair. With your arms at shoulder width dis- tance and fingers pointing in, lower yourself till your head touches the ground, keeping your legs straight, Return to the starting position.. Develops: shoulders and upper arms, Jack-knife Keeping your legs together in this exercise will cause the tendons to stretch more. Support yourself on your arms that should be touching, the ground about a metre from your toes. Lower yourself on to your head with your elbows raised ‘and your fingers pointing inwards. Pause before returning to the start position Develops: chest, back, shoulders, arms and stretches lower half of the bodySide laterals Grasp the backs of two chairs, with your arms slightly bent and close to your side. Then raise the chairs up 10 just above shoulder level, pause and lower to about 45 degrees. Develops: pecs, shoulders, upper back and arms. Tricep extensions ‘Lean with forearms against the wall, palms down and elbows in. Keep your body relaxed so that stress is placed on the upper arms. Push yourself back with your hands, then fall forwards onto your forearms again Develops: triceps and upper chest| Elevated tricep extensions With your feet elevated and supported on a chair and your forearms Syne Sround, repeat the above exercise, remembering to keep your elbows in tightly against your side. Develops: triceps and upper chest Elevated press-ups Resting your toes on a chair, get into the press-up position, with your hands on the floor six inches wider apart than shoulder width and fin- gers points forwards. Perform presswups in the usual fashion Develops: chest, shoulders, hack, armsBicep curls Sit on the edge of a chair and hold a broom or similar implement be~ neath your left knee and over the right thigh. If you wrap the broom in a towel it will help prevent friction. With hands about shoulder width apart, grasp the broom and lift it while forcing down with your left leg. Let your biceps take the strain. . Develops: biceps, forearms, shoulders Seated leg-raise Sit on the edge of a chair, grasping the sides. Lean back very slightly, just to maintain balance. Then lift alternate legs as high as possible, being careful not to let the other leg touch the ground. The strain should be on your abdomen. Develops: abdominalsAbdominal crunches Lie flat on your back with your hands at your sides. Ifyou wish to place more stress on the abdominals, place your hands behind your head. Keeping your legs slightly bent, lift them to about 18 inches above the ground and your head and shoulders off the ground, bring your head and your thighs towards one another with a sharp movement and then immediately return to the start position with another sharp move- ment, Develops: abdominal muscles Side bends Standing up straight with your feet shoulder-width apart, hold a rope or rolled up towel taut above your head. The rope should be as about one and a halftimes as long as your shoulder width. Keeping your arms stretched out, bend as far to the right as you can. Return to the start ing position and repeat the movement to your left. Do not bend your legs. Perform 20-30 reps. Develops: muscles at the side of your waist and eliminates fat there, also works the upper back and shoulders. aNWrestler’s bridge Lie down on the floor with your head on a cushion for comfort, knees bent and back flat on the floor. Using your neck muscles, arch your body up to a bridge/arch position, supported by the crown of your head and use your legs to swivel your body backwards and forwards. This places siress on the neck muscles. Do not perform this exercise to MMF. Start with 8 reps and gradually work up to 20 reps. Develops: neck aHEXERCISES FOR WEIGHT ROUTINES Squat Balance a barbell behind your neck, keeping it in place with your hands. Stand with feet shoulder width apart and toes pointing out. Hold yourself as upright as possible throughout the movement, look- ing straight ahead. Bending your knees, squat as far down as you can, pausing before rising to an upright position again. Do not bounce at the bottom of the movement. Keep your back upright throughout the exercise. Develops: thighs, hamstrings, back, abdominals. Squats are in addition an all-round body conditioner. Single leg calf raise \, With the ball and toes of your left foot om a raised surface, bend your right leg so that itis out of the way, Hold on toa support with one hand ‘and with a dumbbell in your other hand, stretch up and down on your toes as far as you can, Make sure you stretch your calf to the fullest on the down movement by getting the heel well below the level of your toes. Develops: calves Throughout all these exercises you must aim to keep the muscle/s being de- veloped stressed throughout the entire movement aBench press Lie on an exercise bench, With your hands apart to about six inches be- yond the width of your shoulders, take hold of the bar and lift it direct- Jy above your chest, holding it at arms length before lowering it slowly down to your chest. Let it touch the bottom edge of your pecs and pause before pushing it back up to the starting position to repeat the exercise. Develops: chest and upper body Bent rowing Set your feet apart to the width of your shoulders. Bend your knees so that your back doesn't take the strain, lean forward till your back is par- allel to the floor. Fake hold of the barbe) with palms facing your legs “ind pull it up to your lower chest, Pause and then lower it to the start- ing point Develops: lats, biceps shouldersShoulder press With feet shoulder width apart, grasp a barbell at shoulder width and bring it up to your chest. Stand up straight for the duration of the exer- cise. Push upwards till your arms are stretched out above your head, Tower under control back to your upper chest and repeat the exercise. Develops: shoulders, upper back, triceps Upright rowing With about six inches between your hands, take hold of the middle of a barbell. Stand up straight with arms straight down in front of you Slowly pull the bar up to your chin, pushing your elbows out and up as you reach the top of the movement, Pause snd then lower it slowly to Tepeat the movement. Develops: shoulders, rapezius, biceps, forearms and entire upper bodySide laterals ‘With arms slightly bent, hold a pair of dumbbells so that they rest on the front of your thighs. Raise the dumbbells to your sides in semi-cir- cles to slightly above shoulder height. At the top of the movement, turn your thumbs down slightly. This movement will emphasize stress on the sides of your deltoids. Lower the dumbbells to the starting point and repeat. Develops: shoulders, deltoids Barbell curl Take a shoulder width hold on a barbell, Stand upright with the bar across your thighs and your arms straight down, upper arms tight against the side of your torso, Do not move your upper arms away from this po- sition. Curl the bar upwards in a semi-circle from your thighs to your chin, keeping your body still, and moving only your forearms. Repeat the movement downwards to the starting position. Develops: biceps, forearmsDumbbell curl Stand upright with the dumbbells resting at your sides and your upper arms tight against the side of your torso. Make sure your thumbs point straight forward as you start curling the dumbbells upwards. During the movement, rotate your thumbs outward as far as possible. This hand rotation is known as supination. Develops: biceps, forearms ila Rotating dumbbell shrugs With heavy dumbbells in each hand, stand up straight, sagging your shoulders down and forwards as far as possible. Shrug your shoulders upwards as far as you can and move them backwards to the limit. Still holding them back, lower your shoulders and return to the starting point, Repeat this exercise rotating your shoulders in the opposite di- ection. (To help your mental concept of the movement, imagine it from the side. The movement of your shoulders will form a square with slightly rounded edges. Picture yourself tracing this square with your shoulders as you shrug the dumbbells up.) Develops: shouldersYou may use either of these tricep exercises in your routine. Most of our stu- dents alternate between the two Dumbbell triceps extension With arms stretched out and upper arms vertical beside your head bend your arms and lower the dumbbell in a semi-circle as far backward and Gownward as possible, trying to reach the back of your neck at the bot- tom of the movement, Return to the starting point along the same are and repeat. Your upper arms must stay in the same position for the whole of the movement. Develops: triceps Lying triceps extension Lic on a bench. With about four or five inches between your hands hold a barbell. Push the weight upwards directly above your chest tll your arms are straight. Unlock your elbows and lower the bar as far as you can in a semi-circle. Then return to the initial position and repeat. ‘To get maximum benefit from the exercise, you must keep your upper arms solid and in the same straight position from the beginning to the end. Develops: tricepsDumbbell flyes Lying on an exercise bench with your feet firmly on the floor take hold of dumbbell with each hand. Your arms must be bent at about 10 de- grees throughout the exercise, Start with the dumbbells touching di rectly above your chest, then lower them down directly to the side i semicircles as far below the level of your chest as possible. Return to the starting point and repeat., Develops: pectorals (builds both muscle mass and shape) Wrist curl Sito the end ofa flat bench with your forearms down your thighs and palms facing upwards. Your wrists should be just off the end of your knees. With a shoulder width grip, take hold of a barbell, sag your fists down as far as possible then curl the barbell up in a small semi-circle as high as you can. When your palms face upwards, the muscles on the inside of your forearms are stressed, To stimutate the muscles on the Guiside of your forearms, do reverse wrist curls with your palms facing down, Develops: forearmsISOMETRIC EXERCISES Throughout all these exercises you must aim to keep the muscles being de- veloped stressed throughout the entire movement. To make maximum gains in muscularity, every major exercise should be im- mediately followed by an appropriate isometric exercises. When performing these exercises, you should concentrate on tensing the muscle/muscle group being exercised as tightly as you can for a period of 10 seconds. 1 Sit upright on the edge of the chair with your heels weighted on the ground. Tense your leg muscles concentrating on the thighs. This has a secondary effect on the calves. Alternate legs and repeat. Develops: Thighs and entire leg Stand upright supporting your body against a chair. Press down on the ball of your foot, keeping your heel up and placing tension on the calf muscles. This has a secondary effect on the thighs. Alternate legs and repeat. Develops: calves3 Stand facing a door with your hands on each handle, Bend your legs and pull. Feel your upper back being stretched Develops: trapezius DOOR 4 Lean against a wall with your arms wide apart and hands palms down at shoulder height. Your feet should be about a metre from the wall so that you lean in at about 70 degrees. Push hard against the wall, holding your back straight, till you feel the tension in your chest and shoulder. Develops: pectorals, deltoids, lats, 65 Stand upright with your arms at your sides, Imagine you are holding a dumbbell as you tighten your arms and lift slowly. Clench your fists and feel your lats tighten slowly. Lift your arms up to your shoulders to the count of 10 and then down again to the count of 10. Develops: pectorals, trapezius, deltoids Stand with arms bent at right angles and hands pointing upwards. Clench your fists and tense your upper arms. Develops: arms, deltoids Stand upright and with elbows pointing outwards lock the fingers of ‘one hand into the other. Pull until you feel the tension in your upper arms and shoulders, Twist your hands round to change the grip and repeat. Develops: arms, deltoids, pectorals =8 Stand upright with your hands on your hips. Tense your arms , keep- ing the rest of your body relaxed. Develops: arms, deltoids Sit in front of a chair with your hands palms down on it. Keep your el- bows close toyour side and your back straight, placing maximum stress on the triceps. Develops: triceps 10 Bend your left arm at a right angle, placing the heels of your palms together with fingers grasping your wrists, Press your hands together and use your right hand to put pressure on your left arms so that you feel tension in your left biceps. Alternate arms and repeat. Develops: biceps ai Stand upright or sit up straight with your arms bent at right angles. Clench your fists and tense your arms to feel the strain in your upper arms, Imagine you are holding a dumbbell and move your arm up- wards tensed to the maximumso that it’sa strain to move up and down, Move upwards over a count of 8 and down again over a count of 8. Develops: bi 2 Stand sideways on to awall with the back of your hand pressing against itand your arm straight, Change over and repeat with the other arm, Develops: pectorals Stand upright with your elbows out and hands in a praying position. Exert pressure against the palms to feel tension in the upper arms. Develops: arms, deltoids14 Keeping your neck solid, press the palm of your hand on to the upper part of your forehead so you feel tension in your neck. After holding for 10 seconds, work the muscles on the side of your neck by pressing sideways. First use your left hand then alternate and use your right, Develops: neck 5 15, Stand upright with your hands behind your head. Tense your stomach muscles. Breathe out and force the upper half of your body down- wards, exerting tension on the stomach muscles so that you feel your abdominals st Develops:MUSCLE DYNAMICS EXERCISES Weight routines Ifyou are unable to perform at least 8 reps of any exercise then the weight you are using is too heavy. Reduce weight accordingly. Ifyou are able to perform in excess of 15 reps of any particular exercise (20 reps for leg exer- cises), then the weight you are using is too light for you. Add 5% weight for your next wor- kout. Non-weight routines Ifyou are able to perform in excess of 15 reps of any exercise (20 reps for leg exercises), then you can add greater resistance by performing the exercise even more slowly. We suggest the lifting part of the exercise be done over 4 seconds and the negative part over 8 seconds. After week 12 move on to multiple set routines. See page, REMEMBER: When performing any of these exercises, the lifting, or strenuous part of the exercise should be done over 2 seconds and the lowering, or negative part of the movement over 4 seconds, (the above advice for non-weight routines being the exception). * Each exercise should be carried out in strict form (no cheating). * Each exercise should be carried out to the point of momentary muscular failure (MMF). Muscles not being direcuy trained should be relaxed so as to fully isolate and stress the exercised muscle. For maximum intensity, you must move immediately from one exercise to the next with- out taking any breaks. The exception to this is advanced level multiple sets for non- weight routines after 12 weeks - see page9 K Do not hold your breath while performing any exercise. * Ifyou are in any doubt about your state of health, you should consult your doctor before embarking on this exercise programme.FOUNDATION COURSE: BEGINNERS - WEEKS 1 & 2 LEVEL 1 Non-weights routine Spot running/ star jumps.. Squats... Single leg calf raises. eaaneune Abdominal crunche: IBEGINNERS - WEEKS 3 & 4 LEVEL2 Non-weights routine Spot running/star jumps.. Squats Isometric exercise 1... 3chair push-ups .. Isometric exercises 3 + 4. 3-chair dips... Isometric execise 7 Tricep extensions Isometric exercise 9.. Bicep curls... Isometric exercises 10 + 11 Abdominal crunches. Isometric exereise 15 3LEVEL 2: NON- WEIGHTS ROUTINEINTERMEDIARY - WEEKS 5 & 6 LEVEL3 Non-weights routine Page Spot running/star jumps 27 Windmill toe touching. Squat senn Isometric exercise 1 Single leg calf rai Isometric exercise 2... 3-chair push-ups. Elevated push-ups. Isometric exercises 3 + 4 smn 3-chair dips... Isometric exercise 7. Tricep extensions nm Isometric exercise 9 Bicep curl: Isometric exercises 10 + 11.. Side lateral: Isometric exercises 12 + 13.. Leg raises Abdominal crunches. Isometric exercise 15... 3LEVEL 3: NON-WEIGHTS ROUTINEINTERMEDIARY - WEEKS 7, 8 &9 LEVEL 4 Non-weights routine 1 2 3 4 Isometric exercise 1 5 Single leg calf raises.. 6 Isometric exercise 2 7 3-chair push-ups 8 Elevated push-ups... 9 Isometric exercises 3 + 4 45 10 Jack-knifes. 31 11 Isometric exercises 5 + 6 46 12 3-chair dips 30 13 Isometric exercise 46 14 Upright chair dips 30 15 Isometric exercise 8 7 16 Tricep extensions 2 17 Isometric exercise 9 7 18 Bicep curl: 34 19 Isometric exercises 10 + 11 7 + 48 20 Side laterals, 2 21 Isometric exercises 12 + 13 48 22 Leg raises 34 23. Side bends. 35 24 Abdominal crunches... s 25 Isometric exercise 15, 9LEVEL 4: NON-WEIGHTS ROUTINELEVEL 4: NON-WEIGHTS ROUTINESingle leg calf rais secre BD ; Isometriv exercise 2 7 Sechair push-ups 3 Blevated push 9 Isometriv exercises 3+ 4. 10 Elevated jack-knife LL Isometriv exer 12 Sechair 13 Isqime 14 Upright chair dips IS Isometrie exer 16 Klevated (rive extensions, 17 Isometrie: 18 Bicep 19 Isoimetrie exercises 10 + U1 + et 20 Sivle laterals... 32 21 lsoimetriv exercises 12 ++ 13 rnsnnennee 22 tler's bringe 23 metrie exer Mt 25 Bide bends. 26 Abdominal © 27 Isqumetriv exercise 1LEVEL 5: NON - WEIGHTS ROUTINELEVEL 5: NON - WEIGHTS ROUTINELEVEL 5: NON - WEIGHTS ROUTINEFOUNDATION COURSE: BEGINNERS - WEEKS 1 & 2 eanneuenn LEVEL 1 Weights routine Spot running/star jumps. Barbell curls. Abdominal crunche aLEVEL 1: WEIGHTS ROUTINEBEGINNERS - WEEKS 3 & 4 LEVEL 2 Weights routine Spot running/star jumps.. Squats eevee Isometric exercise 1 .. Single leg calf raises. Isometric exercise 2 Bench press. Isometric exercises 3 + 4 senna Flyes Isometric exercise 7... sonnnnnnnnnnne BT Isometric exercises 10 + 11 ssn Abdominal crunches. Isometric exercise 15.LEVEL 2: WEIGHTS ROUTINELEVEL 2: WEIGHTS ROUTINE—_— INTERMEDIARY: WEEKS 5 & 6 _——_ LEVEL 3 Weights routine Spot running/star jumps .. Windmill toe touching... Isometric exercise 1 Single leg calf rai Isometric exercise 2... Isometric exercises 3 + 4. 0 Flyes 11 _ Isometric exercise 7.. 12 Tricep extension: 13. Isometric exercise 9.. 14 Dumbbell curls. 15 Isometric exercises 10 + 11 16 Side laterals 17 Isometric exercises 12 + 13 18 Leg raises 19 Abdominal erunches.. 20 Isometric exercise 1 meeraneune RLEVEL 3: WEIGHTS ROUTINELEVEL 3: WEIGHTS ROUTINEINTERMEDIARY - WEEKS 7, 8 & 9 REERE LEVEL 4 Weights routine Isometric exercise 1 Single leg calf raises... Upright rowing, Isometric exercises 3 + 4 Shoulder press.. Isometric exercises 5 + 6 a Isometric exercise 7 Bent rowin; Isometric exercise 8 Tricep extensions smn Isometric exercise 9 sme Dumbbell curls nnn Isometric exercises 10 + 11 Side laterals... Isometric exercises 12 + 13 -memmnmren Leg Side bends Abdominal crunches... Isometric exercise 15 +48 8 rrnnnennn %LEVEL 4: WEIGHTS ROUTINELEVEL 4: WEIGHTS ROUTINELEVEL 4: WEIGHTS ROUTINEADVANCED - WEEKS 10, 11 & 12, Spot running/star jump: ‘Windmill toe touchin; Squat: 1 2 3 4 Isometric exercise S Single leg calf raises 6 Isometric exercise 7 Bench press. 8 — Isometric exercises 3 + 4 9 Shoulder pres 10 Isometric exercises 5 + 6 11 Flyes 12 Isometric exercise 7. 13. Bent rowing, 14 Isometric exercise 15 Single arm tricep extensions. 16 Isometric exercise 17 Dumbbell curt: 18 Isometric exercises 10 + 11 19 Side lateral 20 Isomet 21 Leg raises 22 Side bends... 23. Abdominal crunches. 24 Isomet AFTER WEEK 10- Ifyou of the routine you ISOMETRIC EXERCIS! LEVELS Weights routine s tric exercises 12 + 13 tric exercise 15 OPTIONAL: to further develop your neck muscles, at the end perform THE WRESTLER'S BRIDGE Page 36 and 14 Page 49LEVEL 5: WEIGHTS ROUTINELEVEL 5: WEIGHTS ROUTINE oo osHOW TO ASSESS YOUR FITNESS RATINGS Before you can set goals or monitor your progress you must know what your current fitness levels are. Here you will find guidelines to help you establish your present status and monitor your future progress. Resting pulse rate “The simplest way to measure your fitness level is to take your resting pulse rate. A low num~ ber of beats is proof of a strong heart, whereas a high number could point towards a weak heart “The best time to measure your resting pulse is before you exert yourself in any way. So take it while still lying in bed. Do not use your thumb to take your pulse. Place the first two fin- gers on your wrist at the base of your thumb. Count the number of beats for a minute and compare the result with the chart below. Men Women Excellent lower-60 lower-64 Good 61-68 65-72 Fair 69-75 B19 Poor 76 -higher 80-higher Percentage of body fat You cannot establish the amount of fat by weighing yourself since muscle is heavier than fat. You need to determine how much fat you have in relation to lean muscle. The best method of determining this is by the skin fold or pinch test. Pinch the skin on the back of your upper arm, halfway between your shoulder and elbow and pull it away from your muscle. Now measure the thickness of the fold. The recommended thickness for men is less than 3/4 inch and for women, less than 1 inch. Folds that measure more than | inch for men or 1 1/2 inches for women indicate obesity. Simply put, if you "pinch an inch" of fat anywhere in your body, you should be eliminating body fat! Men Women Excellent lower 10% lower -13% Good 11-16% Fair 17-23% Poor 249% - higher Pulse recovery rate Measuring the decrease rate in your pulse after exercise indicates fitness level. Exercise with vigour until your pulse is heating at between 70-90% of the maximum heart rate. Take your pulse for 6 seconds, multiply by 10. This will give you your exereise pulse. Wait 60 seconds,take your pulse again for 6 seconds and multiply by 10. This give you your one minute pulse. Subtract the one minute pulse from the exercise pulse. The answer is your pulse recovery rate. A high number indicates a quick recovery and is proof of a health heart, Excellent 60 - higher Good 40-50 Fair 20-30 Poor Lower - 10 Blood pressure The blood pressure shows the status of your cardiovascular system, the condition of your ar- teries and stress levels. High blood pressure indicates restricted arteries, stress or other possible imbalances in these areas. Blood pressure is measured by a higher systolic and lower diastolic number. The systolic is the pressure exerted when the heart beats, and the diastolic shows the pressure between the beats. Systolic Diastolic Low 110 15 Average 120 80 High 140 90 Very high 160 95 .12-WEEK COMPARISON CHART Take your measurements now and at the end of 12 weeks. You are going to be amazed at your progress and we want you to have proof in writing. To make maximum progress do not miss out on a single workout over the 12 week period. FROM: / . To: /___j__. (DATES) FIRST END DAY WEEK 12 GAIN LOSS Weight Resting pulse rate 8% of body tat Pulse recovery rate Blood pressure Chest Waist Neck Shoulders, Right biceps: Lot bicops Right forearm Left forearm Right thigh Lett thigh Right calf Lett calfAFTER 12 WEEKS Congratulations! If you have strictly followed the training programme you will by now pos- ses§ a very impressive physique! What you do now depends very much on your aims. IF YOU WISH TO MAINTAIN YOUR PHYSIQUE AS IT IS! Continue Level 5 training, 3 days per week on an on-going basis. Do not increase the num- ber of repetitions you perform for each exercise. This way you will maintain your current level of strength and muscularity, IF YOU WISH TO CONTINUE YOUR PROGRESS AND GET EVEN BIGGER! Continue Level 5 training, and aim for ever greater intensity by increasing the intensity of each exercise. Weight trainees - continue Level 5 trai ing with ever-increasing weights. Non-weight trainees - as you are unable to instantly add progressively heavier weights as the weight trainees do, you workout routine must take on a new form and will in future take longer than the weights routine. You now begin multiple-set routines and you will start tak- ing 20-second breaks between exercises. How it works - When you reach MMF on any particular exercise, instead of moving straight on to the isometric exercise, you take a 20-second break (this is just enough time for your muscles to rest). Then you repeat the exercise. You will find that on the second set you will reach MMF much sooner than on the first set. If you are still able to perform more than 15 eps on the second set (20 reps in the case of squats and calf raises) then you take a second 20-second pause before performing a third set. As soon as you complete your final set, you move directly on to the isometric tensing and then the next exercise as usual. Training in this way enables you to full work your muscles, Weight trainees - continue Level 5 training with ever-increasing weights. AFTER WEEK 10: to further develop the specific body areas exercises into all your future routines. \corporate the following UPRIGHT ROWING (page 39) to be performed after BENCH PRESS. DUMBELL SHRUGS (page 41) to be performed after ISOMETRIG exercises 12 +13 WRIST CURLS (Page 43) to be performed after DUMBELL SHRUGS. OPTIONAL: AFTER WEEK 10 - Ifyou wish to further develop your neck muscles, at the end of the routine you may perform THE WRESTLER'S BRIDGE Page 36 and ISOMETRIC EXERCISE 14 Page 49YOUR QUESTIONS ANSWERED! “r'm still skinny and my muscles refuse to get bigger - why?" ‘The answer is so obvious it is sometimes hard to believe. Put on weight. If your muscles are going to get bigger, they have to draw on the resources of your body. If there is nothing there, they can’t develop. Your muscles will grow quickly at the beginning of your muscle dynamics training and will increase in size as you gain weight. As training progresses, muscular growth will slow down and even stop. So itis important that you follow a wholesome, nutritious diet. Back up your ‘meals with a high protein supplement from a good health store. "| just can’t seem to lose weight" ‘The answer lies in your diet. You must persevere in eating balanced foods, bearing in mind that fat that has accumulated over many years will take time to be used up. While exercise will speed up the process, exercise 01 ithout a proper diet will not necessarily make you lose weight. “Ican't manage to reach MMF during my workouts" You will find that having a training partner will provide stimulus and encouragement. You will be able to inspire enthusiasm and get-up-and-go into each other and will find that your actual workout performance will also improve. If you are unable to train with a partner you are just going to have to discipline yourself. Remember you are required to train less than a couple of hours weekly. The results you are going to gain must surely be worth the effort! “Ihave been working out for several weeks but I’m not getting any bigger. What's happening?" ‘The tape measure does not always tell you what is going on, When you start muscle dyna- mics, the first to go is the fatty tissue, which is not all outwardly noticeable. A few weeks exer- cise will eliminate fat and build corresponding muscle, but not so significantly that the tape will show it. A tip is to refrain from using the tape for at least a month. Then the results will encourage you. “It Lcan't use the tape, how do | know I’m improving?" The way you cope with increased repetitions will prove your progress. If you can handle more exercise in successive workouts you are increasing in strength and that proves that muscles are growing, Remember, you are training for strength - the muscles will follow. "My work schedule makes eating/training like you suggest impossible. Is there any point in training if | can’t eat properly?" ‘The most important thing to change is your attitude! Remember that your will and determi- nation will make the difference. Think positive] Check out on the quality of the foods you eat, Make the most of what you can do in your circumstances. Eat high-quality protein foods and work out when you can. Try to eat while you are working - for instance malts, which you can bring in a thermios, or high protein snacks. If this is impossible, arrange your schedule to eat something at least every two hours after work until you go to bed. You could also set your alarm to wake up during the night for a pre-prepared malt. This will provide a minimum of ®20 additional grams of protein that will go straight into your blood system and stimulate mus- cular growth. Don't get discouraged - some gain is better than no gain. “what Is the point of exercising?" Muscles you don’t use, you lose. Exercise increases your feeling of wellbeing and actually stimulates energy. The heart itself is a muscle, and if it is not properly exercised, will not function like it should and your whole body will suffer. “How | can stop catching colds?" Nutritious foods and a regular supply of vitamins, especially Vitamin C, are the most effec- tive means of warding off colds. It is a good idea to supplement your meals with a vitamin and mineral tablet. Exercise of course is a must, since it strengthens your body and increases your resistance. “Will heavy exercise stunt my growth?” On the contrary, many exercises actually help you reach maximum height potential. “Iwould like to have a good physique but am afraid of getting musclebound. how do | avoid that?" A person becomes musclebound when the development of certain muscle groups inhibits other muscles from operating properly over their full range. MUSCLE DYNAMICS has been scientifically designed and will never cause you to become musclebound, “What increase in muscularity can | expect it | gain 10 pounds?" Asarough guide, you can expect to add an inch to your arms, four to five inches to your chest, about two inches to your legs and an inch to your calves. Your shoulders will aiso tend to thicken, However, your individual metabolism and bodymass will determine the actual in- creases. You might even find that a lesser weight gain will produce almost the same results. "Can the advantages of MUSCLE DYNAMICS be achieved by anyone?” Certainly - anyone can make fantastic improvements, depending on the effort and dedica- tion put into training, If you set your goals and with perseverance and determination keep working towards them, you will see results. The results will be inevitable. “Can | bulk up and still have good muscle separation and firm, flat abdominals?" ‘The two are in opposition to one another. Bulk up as a first step and then trim to the required weight by training. At this point change from a bulking diet to a high protein one. ‘Will MUSCLE DYNAMICS exercises handicap my swimming?" On the contrary, muscle dynamics will develop stamina as well as speed. Muscle dynamics exercises will most certainly increase your power and tap into your potential to bring out the best in you, “Will strength increase at each workout?" It depends on you. Try to do one more rep at each workout. Don't get discouraged when you battle to do even the normal count. Keep up the protein-rich foods. The more you apply yourself, the more your muscles will grow."Will running or jogging hamper my muscle gains?" Running will actually build up your stamina without building up your muscles. Daily jogging will increase endurance. Greater endurance will in turn help you do more repetitions. “How can | reduce my buttocks and hips?" Anhigh-protein diet and MUSCLE DYNAMICS exercises will do the trick. Excess weight in ‘any individual will always accumulate in certain areas first and is generally the result of wrong. ‘eating, Remember that accumulated fat does not disappear overnight. The results of years Of bad habits sometimes take months of exercise and proper diet to correct. “Is it normal to have sore muscles after a workout?” Sore muscles are usually the cross that beginners have to bear - especially if you overdo the exercises the first time you try. Practise will eliminate soreness as your muscles adjust. How- ever there is nothing strange for even experienced bodybuilders to have sore muscles if they have been attempting new exercises or had a particularly thorough session. If the soreness carries on, then either you are overdoing it, or you are not eating properly. Rest for aweek, and then make sure your daily intake includes lots of vitamins and protein. *How can | enlarge my very thin wrists?" You can’t, Unless you are still growing up, your wrists will not get any thicker than they are. You can however strengthen them so that they will be stronger than someone with thicker wrists, Small wrists will actually enhance the size of your arms by tapering the forearm! “Are full squats really more beneficial than half squats?" Half squats can heip you handle more weight, but you will find that the results are minimal. Werecommenc full squats, taking care not to bounce at the bottom of the movement. Boune- ing can, over a period of time, cause damage to your knees. Itis the full movement that pro- duces results, stimulating a good blood flow. “How do I balance the development of my pectoral muscles? | find the right side is larger than the left" The human body is unique in that the one side is never the same as the other - whether itis Jeftand right feet, left and right arms or even the left and right side of your face. As your pro- gress continues your chest proportions will balance out, though the muscles on either side Will never be exactly the same. You will find however that you are the only one who is aware of it. s it a good idea to drink water during workouts?" Most sports will give you cramp if you drink water - bodybuilding is an exception. The rec- commendation however is not to drink too much - keep the quantities down. “Can limprove my posture by exercising?" While a good workout routine can help to improve your posture, itis actually up to you to keep concentrating on holding yourselt up straight. Train yourself to straighten up each time you think about it, it has to become a new habit in your daily routine. All back exercises are beneficial where posture is concerned, but your constant input will really make the dif- ference. Don't expect miracles overnight -just keep at it and you will begin to notice the dif- ference.—_ a “When | used to work out before, my whole body would be shaking and trembling i when I finished. MUSCLE DYNAMICS doesn't have that effect on me - why is that?" Youwere overtaining. Overtraining puts your muscles under extreme stress and they end up shaking, When you try to do too much too soon your body will react as you described. Be careful not to push yourself too much, because overtraining can actually shrink your mus- i cles, whereas with undertraining you might still make some gains, When your body reacts to make you feel ill, or weak or uncomfortable, take it as a sign that you are doing something wrong. “I have pimples and boils all over my skin - how do | improve my complexion?" Check your diet. Junk and rich, fatty foods, sweets and starches will clog up your system. ‘Switch to fresh fruit and vegetables and increase your \ vter intake. Constipation will agra. vate the situation and you may need several evacuations daily. If you are a teenager, you will | find that your complexion will clear as you grow. If however, the condition persists, then con- sult your doctor, “Isleep up to 10 and 12 hours a night but I'm always tired. | can’t seem to work up ‘energy for anything. What's wrong?" Check your diet. Junk foods, cigarettes and alcohol poison your whole system and slow you down. Constipation may be an added element to your lethargy. Quite honestly, you shouldn't need more than about 7-8 hours sleep - you are sleeping far too much. Try to spend less time sleeping until you find the right amount for yourself, One of the prime factors in weariness and apathy is boredom, If you have no outlets or interests of any kind you start to lose pur- pose and momentum and the resuit is,you get tired and apathetic, Start pursuing some hobby, some sport and go at it with all you've got - you will find both energy and stimulation will re- sult, It might be a good idea to have a physical checkup by your doctor to see if there is any medical reason for your sleeping so much. “Are you supposed to pull in your waist when it is being measured?" Human nature and ego often make measuring quite an amusing performance! You are sup- posed to stand in a natural position when measuring your waist, and the tape should not be Pulled tight! Many bodybuilders do actually pull in their waist and pull the tape as tightly as Possible, but when measuring their arms, keep the tape loose so that the measurement is big- i ger! "When is the best time to train?" The time that suits you, It depends on your own work/study schedule. A pointer is not to exer- cise 100 soon after a meal ~ preferably at least an hour afterwards. Find the time that is most convenient for you and then try to stick to that routine so that your body adjusts to | How long will it take to get back into shape if | stop training for several months or a year? On the whole it shouldn't take more than a month to get an advanced bodybuilder hack into shape, even if he has not trained for a year. A comforting thought is that while he will be aware that he is not up to scratch, no one else will be able to notice it How important is style in exercising? Beginners should train themselves to stick religiously to the correct style with no cheating! : Using strict style, you exercise your muscles properly so that they are isolated, bringing more blood into them to help build them up, Before you increase the weight in any exe must be able to use it in the correct form, Some advanced bodybuilders will "cheatperiods only for the specific purpose of handling heavier weights. They then return to the strict style of exercising using heavier weights. Examples of cheating are swinging the weight up in the Curl or bouncing the weight off your chest and arching your back in the Bench Press. "Should | work out in a sweat suit or swimming trunks if | am trying to gain weight?" Tractually doesn’t make all that much difference. Wear whatever is comfortable, “Can one be too old for exercise?" Ifyour health is good, age doesn’t count too much. Remember that older people do not have the stamina and strength of younger people so you must moderate your programme. There isno doubt however that exercise will benefit you, though after the age of 40it becomes more difficult to build new muscles. “What is the maximum daily weight gain?" ‘The important principle is that you gain - even if you gain only one pound a week that still adds up to 50 pounds in one year. Our programme will provide a 5-7 pound gain a week. Re- member that you often start to gain quickly and the gain slows down as you progress. Watch your diet, make sure you are eating enough to support gain, “How does vigorous exercise benefit you?” Healthy exercise not only improves your whole body tone and looks, but it will give you a healthier heart which in turn will contribute to a healthier body. Exercise will improve your strength and stamina as well as your virility. You will not tire as easily as before and this will have added psychological benefits on your attitude to life "What controls your bodyweight?" ‘Your general health, your diet and the amount of sleep and vigorous exercise you take.. “What is the breathing routine for the exercises in your programme?" Mant bodybuilding coaches say you must breathe "out" during the lift and "in" during the ne- gative part of a rep. As many other couches say you must do the opposite. In reality, it makes no difference so long as you are comfortable “Is it true that I can trim my waist down by high many rep abdominal exercises?" No! This is 2 total myth that a lot of people, including many bodybuilders, still believe. ‘Among the main fat storage areas of your body are the waist, hips and thighs. Excess weight will accumulate first in these areas as part of a natural process. The fact that you are not exer- cising does not influence this normal fat-depositing procedure. Actually if you over-exercise Your midsection you could even inrease your waist measurement and develop a block-like effect. ‘You will lose weight by burning up more calories than you take in, The ideal way is by com- bining exercise with a good diet. The bigger muscle groups burn up the greater number of calories in exercise. Since the abdominals are a relatively small group, it is pointless perfor- ming high reps. Aerobic exercises, especially jogging and cycling, have proved the most effective in burning up calories. Don’t overtrain - about fifteen minutes four or five times a week is quite suffi- cient. The muscle dynamics programme will achieve the same effect. perrererneeis it true that you will build up muscle only if you start training young?" The training programme for an older man, should not be as strenuous as that of a man in his 20's, but except for the rate of progress, there is nothing to stop the older man developing muscle. In fact, when it comes to strength, the older bodybuilder often makes greater gains than the younger guys. Age is not really a deciding factor in weight training, and examples of such men as Frank Richards, Wilf Sylvester and Al Beckles prove that. Itappears to indicate that it is inactivity and overeating, not age which leads to loss of muscle and strength, “How strong can a man become?" The deciding factor isthe strength of your sketetal structure. If pressure is applied vertically to a femur, it will start to crumble at 2400 pounds. A blow from the side at the centre ean however break it with a mere 8 pound-pressure. You can thicken the network of calcium in the connective tissues in bones by heavy weight training, bearing in mind that the bones store the minerals the body uses. When the skeletal structure can no longer support the lean body ‘mass, you have probably surpassed the strength limits, "What is the ‘pain barrier?" Pains an alarm signal -itis warning of excess muscle fatigue. You have problems when stress is transferred from the muscle tissue to the tendon nerve receptors. In order to avoid dam. age when this occurs, the "Golgi tendon organ’ will activate the "one B fibre" to shut off muscle contractions altogether. The moral of the story is- don’t train for pain. The damage isnot worth it. “Does MUSCLE DYNAMICS reduce flabby waistlines?" Actually, any good exercise routine combined: ‘with a sensible diet will help reduce flab, Natu- rally, we feel that MUSCLE DYNAMICS js the fastest und best way to lose flab (in addi- tion 10 its outstanding muscle building potential). “It I stop training will my muscles turn into fat?” {tis a biological tact that itis impossible for muscle to turn into fat. However if you became inactive, but continued to consume the same quantity of food as when you were in training then it's likely that you would put on fat. {practise martial arts and my body speed is essential to stay on top. Will MUSCLE DYNAMICS slow me down?" Quite the opposite. The exercises will help you gain speed as well us auded power, “Am | too young to do muscle dynamics?" Any man, from the age of 14 up will benefit from the course. “Does weight-lifting really help to build muscles? There is no doubt about it. Using weights is particularly effective in developing thigh and chest muscles. Just be careful not to go to extremes so that you end up with overdeveloped and ugly muscles. “Can | use weights with MUSCLE DYNAMICS?" Most certainly! We have compiled a progressive weight training course for those wha prefer to train with weights. You will find it included in this course“Is it best to train with weights or without them? Why are there two courses? Which will give the best results?" Training with or without weightsis generally a matter of preference. Some people don’t want. to go to the expense of purchasing weights. After our 12-week course, those who train with ‘weights will be able to demonstrate more progress since they will have increased the weight they lift. On the other hand, it is worth pointing out that top bodybuilders adopt the non- weight training routine just about as often as they workout with weights. The weight of your body is actually the weight used in the "non-weight" routine, “Can | combine the weight trainer’s course and the non-weight trainer's course?" Yes! Many of our students tell us they prefer to train in this way, alternating from one rou- tine to the other. Other students prefer to stick with one or the other. It's up to you! “Car. | switch from one program to another once I've started training?" Yes, Sut we recommend you start the new course from the beginning What foods are recommended in bodybuilding?" Ifyou are particularly thin you should eat as much food as you can, particularly those high in protein and carbohydrates, such as milk and other dairy products, meat, eggs, fish, honey and potatoes. If you tend to put on weight around your waist, then concentrate more on the high- protein foods. Back up your diet by taking a good protein supplement after each workout. ‘The results will encourage you! “Is it necessary to eat 6 times a day?" Eating frequent small meals provides a steady supply of food to build muscles. Since the body can only use limited amounts of protein at one time, a large meal would go wasted, whereas the small meals would increase protein absorption. Large meals will only leave you feeling uncomfortable as well as stretch your stomach. “Is it true that most top bodybuilders use protein supplements?" Yes, Eating vast quantities of protein-rich foods will just make you feel uncomfortable. The more practical solution is a quality protein supplement, which is highly beneficial to a body- building programme. You can take them as snacks between meals. "what are the dangers of taking steroids? It seems to me that many bodybullders use them" ‘Over the last few years there has been much discussion over the negative effects of steroids Dut very little in the way of explanation as to how steroids work on the body and why so many athletes take them, ‘The body produces steroids as part of its normal, natural function, The testes in the male and the ovaries in the female secrete steroids which have an effect on the secondary sex charac- teristics, such as voice, body hair, muscular structure etc. Medical research highlighted the anabolic qualities of steroids - that is their ability to stimu- late tissue growth. As a result, synthetic steroids were developed, originally for use in com- bating tissue breakdown in such diseases as cancer, and in cases of burns or fractures. This use was always under strict medical supervision since the side effects could lead to greater damage than the benefits of the drug, particularly if the drug is high in androgens, which stimulate male characteristics. ' ioT The anabolic qualities of steroids attracted the sports world, since they could significant enhance athletic prowess. Despite the serious drawbacks on the body and the emotional and Psychological makeup, many sports people are prepared to take the risk for the sake of im- Proved performances, The choice is shortsighted since the longterm effects heavily outweith the short-term results, While individuals react in varying degrees to the intake of steroids, the effects are generals classified as follows: ® improved oxygen intake and blood nitrogen retention resulting in quicker recove: improved calcium retention, resulting in better skeletal development improved protein assimilation, resulting in better muscular growth increase in muscular strength and size increase in sense of wellbeing and in sex drive Even when the drug is administered under careful medical supervision supplemented by « balanced diet and correct training routine some, or all, of these side effects can i f should be noted that many of these are irreversible, * liver damage * kidney failure * testicular atrophy and infertility * prostatic hypertrophy, which can cause problems later in life enlargement of the female clitoris increase in cholesterol Premature closure of epiphyses in long bones, especially in you deepening of female voice, increase in facial hait acne gynecomastia, which could lead to Water retention The pituitary gland at the base of the brain is affected by the steroids tw nver sii endocrine system. As a result there is an imbalance of hormones being ted ts thy to certain tissues and the body's metabolism js also thrown out of equilibria cr users mpotency; apathy; decrease i se Steroids will over stimulate the autonomic nervous system which relewes tau Mie! ae nalin, causing peripheral blood vessels as well as other vessels to constrict, Klann! pic increases immediately since the blood vessels are being subjected to sitain, Newt i" te quence, the liver cannot cope with the flood of hormones and its ineteetiveness ihe t body retain sodium and fluid - adding to the general pressure [Cis obvious that this puts additional strain on the heart and over a perivx’ ot nae soi tes ina stroke or heart failure. Alternatively, high blood pressure can lead to Arteriosclerosis which eat eatise S009" plications later in life, There is also a marked increase in cholesterol and try vern sw. assist in the deterioration of the artery walls "ls MUSCLE DYNAMICS really safe?’ Yes! The principles of MUSCLE DYNAMICS have been developed alter years ot inten ive research at Florida State University and the University of British Calumhis, ME SCL! DYNAMICS is perfectly safe, provided that you are in reasonably healthy eontiion, We fecommend that should you be in any doubt about your health, you first consult suit ductew before undertaking any type of exercise programme"1 eat a lot but am not gaining weight" It’s not the amount you eat but the quality. Your daily intake should be more than 4500 ca- lories. Change your diet to include foods high in calories, carbohydrates and proteins. "What does ‘progressive training’ Involve and Is It included In your programme? Progressive training simply means that as you develop and progress, the workouts become more demanding and require greater input. As your strength increases, greater demands are placed on your muscles and this causes them to work more and thus enlarge. Progressive training is one of the basic tenets of our programme. “will exercising every day help me get results faster?" Quite the opposite! Training muscles every day will actually shrink them, Muscles need rest, Itis during rest periods that growth and repair take place. We recommend three workouts a week, for instance Monday, Wednesday and Friday, with rests on Tuesday, Thursday, Satur- day and Sunday. ‘Is It true that advanced bodybuilders train six days a week?" Definitely not. Very few bodybuilders train more than three times a week. This rythm is re- garded as the most Suitable both for bulking up as well as for general training. The only time six-day-weekly training can be advised is before a contest (about a month) and for the spe- cific purpose of getting into a hard shape.STRONGMAN STUNTS YOU CAN PERFORM TO DEMONSTRATE YOUR NEW STRENGTH TO YOUR FRIENDS By the time you complete Level 5 (Advanced Training), you are going to be the proud possessor of some very impressive muscles! Now is the time to show them off to your friends - especially the doubters and sceptics who told ‘you you were wasting your time. You will find many of these feats fairly easy to do - but don’t let your spectators know that! When you perform with flair and style, it makes the stunt so much more impressive. Enjoy yourself! Lifting a friend with one hand Once you have demonstrated this trick, few of your friends will be prepared to argue with you! Lower yourself into a half squat position and raise your hands shoulder high. Let your partner stand behind and to one side of you with her left hand in your left hand and her right hand in your right hand, Let her step on to your left thigh with her left foot, "climb" on to your right shoulder with her right foot and then lift her left foot onto your left shoulder. As she stands up straight, raise yourself from the squat position, let go of her hands and hold her calves. At this point, arch your back and let her step onto your chest with one foot and lean back onto your upraised hand. Though the stunt looks difficult, you will find that itis actually graceful and relatively simple. 95One-hand chair lifting Since this trick looks so easy, we recommend you start by inviting someone in the audience to try it first. It requires strong wrist, hand and forearm muscles and you should start with small, light chairs. Tip: Grasp the chair near the bottom of one of the rear legs and lift it straight up, tilting it slightly towards you. Tearing a phone book in half The trick isto pull the pages into a slant position, bending the book back and forth gradually, so that you are actually tearing only a few pages at a time. Take the book by the open page side, not by the binding. Once you start tearing, keep the motion going till all the pages are torn, The same principle of bending the pages backwards and forwards applies to a deck of cards. ‘This action weakens the cards at the centre so that you can tear them easily. Tip: An ideal way of practising is to start on magazines and newspapers, increasing the thick- ness as you gain experience.Wrist and arm wrestling Wrist and arm wrestling have always been popular among people of all nations - it apparent- ly became widespread in America through Red Indian influence, but it has been practised nce the days of early Greece and Rome. Not many people realise that there is a difference between wrist wrestling and arm wrestling, ‘The objective in wrist wrestling is to force your opponent's hand back 2s you exert pressure, bending your hand towards your forearm. Your arms may not move - only your wrists must be involved, ‘The objective in arm wrestling on the other hand is to push your opponent's arm down back- wards onto the table, so that his forearm and wrist make contact with the surface. Rules: Face your opponent across a table and position your elbow in line with his at a dis- tance of six inches. When you clasp hands with him and lock thumbs, you should be able to draw a straight line from the back of your hand through the length of your forearm. You may not “rest” your hand by flexing it backwards. Your wrists must be in constant opposition, Tip: You can gain an advantage over an opponent whose biceps are not us well developed as his forearms by pulling his arm towards you and thus putting stress on the weaker part of his arm, If on the other hand his biceps are the stronger part, put pressure on the lower arm by pulling his arm sideways. Keep your shoulder close into your arm and as you push your ‘opponent down, use the downward weight of your shoulder to give you added power. %Bending a steel bar or spike Work upwards from an initial 6-8 inch bar, just longer thaa the width ot your shoulder. Start bending it by using your knee as a lever. You can make the feat look quite spectacular by holding the bar up to your chest once it has been half bent to finish bending it. As with most of these strength stunts, you will be able to build up to thicker bars with practise. Bursting hot water bottles ‘You need not only technique, but over average lung power and determination to achieve this, feat. As with blowing balloons, overcoming the initial resistance is the hardest part. Tip: Keep your eyes closed! When the bottle bursts, flying pieces of rubber could damage your eyes, Method: Make sure your hands are dry. Hold the bottle by the neck and force the opening around your mouth as tightly as you can, With rapid movements, inhale through your nose and exhale into the bottle, Immediately close your mouth and squeeze the neck shut to pre- vent air escaping or returning to your lungs - which could cause your lungs to collapse. Like balloons, the hot water bottle will explode depending on the thickness and strength of the rubber not on the size to which it expands. Tip: Persevere in practise - this feat is not achieved overnight!