Australian Muscle

I promote a bodybuilding contest. Those of you from South Australia and regular readers might already know that. I thought I'd bring that out into the open in light of some things I've recently read on forums and experienced. As a contest promoter, my job is to put together a bodybuilding contest, award some trophies and then walk away with a shit load of cash. Well, that's what some people believe promoting bodybuilding contest is all about. Allow me to let you into my world of running a bodybuilding show.

Work on the INBA SA Titles starts 6 months out from the show date, usually about April. This involves me organising my graphic artist (Greg from Harrison design) to design me a preliminary poster that I send out to every gym in South Australia and Northern Territory. I also send this to every competitor on my database (300+ people). The cost of this exercise is in the hundreds of dollars. The next step is to organise the sponsors. This is the part I hate the most. I hate asking people for money, but the fact is that if there are no sponsors, then there is no contest. I'm lucky in my position of working in the supplement industry, my suppliers support me. Once I have organised the sponsors, I again get in touch with my graphic artist and he lays out the poster design and this is sent out to the printer who also prints out the tickets. This venture ends up costing a few grand. There are t-shirts to be printed, venue to be booked, goodie bags to be organised, volunteers to be recruited, drug testing to be booked, judges, security, photographers, etc, etc. The entry forms have to be printed and sent out, then more entry forms have to be printed because the competitors threw out the ones I sent them. Photocopying costs, time etc all start to add up.

Then the hard part starts. Trophies need to be ordered. Sean, Carlos and I spend days deciding which trophies to provide each year. I look at the trophy as one I'd like to receive. With 70+ competitors expected, the trophies can cost a few thousand. Because everyone leaves their entry forms until the last minute, I have no idea how many people are actually competing so the trophy ordering has to be left until the last minute. This adds more stress to an already stressful situation. At the end of the contest day, after all the bills have been paid, every promoter hopes that there is a bit of money left over for the 6 months of hard work that has been put in.

But it's not over yet, then you have to start dealing with the complaints. I have had people call me to complain that they ended with a seat at the back of the venue, that they had a small child sit next to them, that the contest was sold out, that the music was too loud plus much more. I even once had someone complain that the show started on time and they missed the start! Then there is the disgruntled competitor, their wife, mother, girlfriend, all wanting to know why they didn't win.

Nine years ago when I was contemplating whether to take on the job, I can remember what one promoter told me, "Doesn't matter how much money you spend, how hard you work to please everyone, there will always be someone who thinks you are an arsehole". He was right, but the amount of positive feedback makes it all worth it. I don't run the show for that one person who complains, I run it for all the others that don't.

At this time of the year there are at least at 20-30 promoters in different federations working their butts off to put on a good show. Most are having sleepless nights to make sure the competitors have a great time. If you are competing in the next few weeks, try to make an effort to appreciate what they are doing, because without them, there would be no where for you to compete.

Big weights don't necessarily equal big muscles
One of the fundamental principles of resistance training is Gradual Progressive Overload (GPO), which means that for a muscle to get bigger and stronger it must be subjected, gradually, to heavier weights — or so that's how we typically translate the GPO principle. However, there are tons of ways to give extra stimulation (overload if you will) to a muscle and force it to adapt.
You could do one more rep. You could rest less between sets. You could do an isolation exercise for that muscle immediately prior. You could do the negative (eccentric) part of the rep more slowly. Or you could simply focus on squeezing that muscle more during the contraction as opposed to just moving the weight from point A to point B. (Arnold called this the mind-muscle connection, and for stimulating and isolating a muscle it's very productive.)
The fact is, more bodybuilders than not would fall short of being what most would consider super strong, yet they posses some serious muscle mass.

Carving in striations? Not!
Listen, neither high reps nor isolation exercises (or the two combined) will "carve striations" into your muscles. So if you're barking up the cable cross-over or leg extension tree in hopes of some striations falling your way, you're wasting your time.
Same goes for cuts between muscles. Think about it, what makes for a deep valley? Two big hills on either side, right? If you want deeper cuts, get bigger muscles. And if you want striations, lose some body fat.

Strength is very lift specific
Try working your way up to squatting 140kg (or whatever) for ten reps. Then immediately ditch squats in your leg routine and replace them with leg presses for 10 weeks. Now go back and try to squat 140 for ten reps. I bet you'll fail miserably.
For obvious reasons, our body adapts to the exact exercises we do week in and week out. For that reason, it's ultra important for you to find staple exercises that work well for your physique, stick with them, and get strong on them.
Dorian Yates rarely ever changed exercises; he just found the ones that worked best for him and focused on improving his performance on those.
I'd also like to point out that in my above example of substituting squats for leg presses for ten weeks, although your strength would go down in the squat, your legs would be every bit as big and maybe even bigger. That's further support for point number one.

Don't Always Train to Failure
It's ingrained in many of us that, sans a warm-up or two, if you're going to pick up a weight, you're going to lift it until you can't lift it anymore. After all, that's the way a man should train, right? Not necessarily. If you're going to train to failure you're going to have to severely limit the number of sets you do in order decrease your chance of overtraining. While training to failure for a limited number of sets can work (a la Max OT Training, DC Training, and Heavy Duty Training) it's a lot easier, probably safer, and just as effective to stop a rep or two short of failure. If it's scientific studies you're interested in, a recent study showed that training to failure led to hormonal signs of overtraining. Yet another study showed that only training to failure on the last of three sets was more effective than training to failure on all three sets.
Like Lee Haney said, "You should stimulate, not annihilate the muscle."

Don't have Training ADD
How many times have you started a new program only to ditch it for yet another program after only two or three weeks? If you're like me, it's fun to just go to the gym and do whatever you feel like that day. However, there's a serious downside to that.
By switching programs and exercises all the time, you don't give your body enough time to reap the benefits of your current program or exercises. For instance, if you decide to do H.I.T. for three months, then do it for three months! Don't be an idiot and ditch it after five weeks because you're bored and wanna do Advanced German Volume Training and a unique exercise you saw Christian Thibaudeau do. Save it for when you've completed your current program.

Conclusion
If your primary goal is looking good in your birthday suit, I encourage you to really think about and apply these principles. If you want to enter a strongman contest, then train like a strongman competitor. If powerlifting is your sport of choice, train like they do. But if you want to look like a bodybuilder, then I'd suggest you learn how successful physique competitors typically train.

Does You Doctor Take Supplement?

Have you ever wondered if your doctor or nurse follows the nutritional health advice that he or she gives out to you? Here are the results of a recent survey that you may find interesting (or you may just shake your head and say I'm getting really desperate for content these days!).

72% of physicians actively used or recommend nutritional supplements
87% of nurses actively used or recommend nutritional supplements.
Of the physicians who personally use supplements, 85% also recommended them to their patients.
72% of doctors thought it was a wise idea to take a multivitamin.
88% of nurses thought it was a wise idea to take a multivitamin.
About 50% of the physicians and nurses who take supplements themselves, do so for overall health and wellness measures.
Additionally, one other interesting find was that 28% of doctors admitted to consuming large amount of caffeine!

Chocolate Improves Sex Drive & Health!
August 8, 2008

I once knew girl that said she loved chocolate more than sex! Did you know that this delicious treat increases sex drive and can help keep you healthy?

Antioxidants In Chocolate

ORAC (Oxygen Radical Absorbance Capacity) is a measurement for antioxidant activity in food. Of all the healthy fruits and vegetables the USDA has tested, the highest ORAC values were found in prunes. But who the fuck wants to eat prunes? Well, you don't have to because chocolate's ORAC value is more than two times higher than prunes, and dark chocolate has the same amount of flavonoids as red wine and four times the polyphenols of green tea! The specific types of flavonoid antioxidants found in chocolate include epicatechin, catechin and procyanidins.
Improves Heart Health
Dark chocolate is full of antioxidants and can contribute to heart health, lower LDL cholesterol, increase blood flow through the arteries, decrease blood clots and may help to lower high blood pressure. It can reduce blood's platelet activity, thinning the blood as aspirin does, which helps improve immune function and reduce the inflammation of blood vessels. One of the ingredients in chocolate (cocoa butter), is also thought to improve heart health. Cocoa butter is a fat that contains oleic acid, an unsaturated fat that actually raises the good HDL [cholesterol] levels of fat in blood.
Does Chocolate Turn Women Into Sexual Predators?
Okay, well not exactly guys! According to Italian researchers, women who eat chocolate regularly have a better sex life than those who deny themselves the treat. Those consuming the sugary snack had the highest levels of desire, arousal and satisfaction from sex. The study was presented at the European Society for Sexual Medicine in London: "Women who have a daily intake of chocolate showed higher levels of desire than women who did not have this habit. Chocolate can have a positive physiological impact on a woman's sexuality." Dr. Salonia, author of the study (and noted ladies man that has a box of chocolates with him at all times during these "experiments") said women who have a low libido could become more sexual after eating chocolate. He believes chocolate could be particularly medicinal for women who shun sex because they are suffering from premenstrual tension. "Chocolate is not like a food, it is like a drug. Women who suffer mood swings as a result of their menstrual cycle may also suffer a dip in their sexual function. I strongly believe eating chocolate may improve their sexual function," said Dr. Salonia.

Chocolate Supplements?
With all these benefits, why doesn't somebody bottle it up and sell it at Australian Muscle? Well don't laugh because companies like Trimspa have already tried to market the beneficial effects of chocolate for weight loss (which never took off) but other supplement companies will be jumping on this path later this year in an attempt to cash out.

A BREAKFAST of champions is more than just a bowl of Weet-Bix for US swimm

ing superstar Michael Phelps.
The 23-year-old is swimming his way into the record books fuelled by 12,000 calories a day.
That's six times the average calorie intake for a 23-year-old man.
NBC America revealed Phelps starts the day at 5am with three fried egg sandwiches topped with cheese, lettuce, tomatoes, fried onions, and mayonnaise.
That's followed by a five-egg omelet, a bowl of grits (porridge), three slices of French toast with powdered sugar, and three chocolate-chip pancakes, all washed down with two cups of coffee.
By lunchtime though Phelps, who is contesting eight events in Beijing, needs refuelling.
That comes in the form of half a kilo of enriched pasta, two large ham and cheese sandwiches on white bread with mayonnaise, and nearly 1,000 calories worth of energy drinks.
Phelps told NBC his competition regime was all about getting "some calories into my system and try to recover the best I can".
After a hard day's slog at the pool Phelps ends his day with another round calorie and carbohydrate loading.
Dinner consists of another half a kilo of pasta followed by an entire pizza and another 1,000 calories of energy drinks.
The massive menu is needed every day to fuel Phelps' five-hour long pool sessions six days a week.
"Eat, sleep and swim. That's all I do," Phelps told NBC.
Phelps, who holds the world records in the 200m freestyle, 200m butterfly and the 200m and 400m individual medleys, will go for gold in the 200m individual medley today.

Look Out, Tamsyn
By Newmatilda.com

Soap, laughing gas and Viagra are all on the drug cheats' menu this Olympics
"Our" Tamsyn Lewis has already lifted the lid on Johnny Foreigner's attempt to swindle the Olympic Games, and maybe she has reason to be concerned. This week we round up all the drugs and masking agents competing for gold in Beijing.

The field is strong at this year's Games, but it's hard to go past Colombia's finest as one to watch. Cocaine has taken a battering among amateur drug users for the best part of a decade, losing out to younger and hipper drugs like Ecstasy and crystal meth, but it's hoping to put those days behind it as it turns professional - with a listing on the Anti-Doping Authority's list of prohibited drugs.
So... cocaine is performance enhancing? Blogger Josh Alper of AOL Sports writes:
It's not exactly a secret that doing too much blow isn't going to leave you in any condition to play sports, but Dr Gary Wadler of the World Anti-Doping Agency says that not all of its effects would be negative: 'The acute effects of cocaine probably, overall, would impair and not enhance performance. But within a two-hour window, you may actually have some enhancement - overcoming fatigue, reaction time, and so on.'
As it turns out, coke has had an illustrious sporting career. "In the late 1970s, Hollywood Henderson, a linebacker for the Dallas Cowboys, carried a nasal inhaler filled with a mixture of cocaine and water in his uniform during games. It bears mentioning that Henderson said he felt 'out of control' when he snorted during games," writes Alper.

So it may not take home the gold, but it's sure to win over the crowd with showmanship and stamina.

Next, we can turn our attention to Europe, where athletes are trying to successfully cheat rather than get their rocks off. The big news out of Europe according to Steroid Nation is soap. In October of last year, 1996 Tour De France winner Bjarne Riis admitted to being a fan of soap, and ingesting it in powdered form to mask EPO.

Steroid Nation explains:
EPO, or erythropoietin, is the kidney hormone that induces bone marrow to produce more red blood cells. In endurance sports (and in sprinting sports too - see Marion Jones) producing more red blood cells, increases the oxygen carrying capacity of the blood, which increases the production of the muscles. An obvious advantage.
The only disadvantage of the combo, apart from death due to EPO thickening the blood, is that "soap will dissolve any traces of EPO in the cheating athletes' urine. In fact, it destroys all EPO, natural and synthetic. Thus the absence of EPO, while not 'illegal' is de facto evidence of a drug cheat."

Soap's popularity is on the rise, reckons Steroid Nation, with "17 per cent of 3,050 athletes' urine samples examined between 2003 and 2006 by the Swiss anti-doping laboratory," showing no EPO.

Blogger 100%InjuryRate over at FANIQ thinks he might have the hot pick for gold, and we agree:
Research in Germany has shown that delivering DNA vaccines via tattoo was 16 times more effective than injecting through the muscles or veins as the vibrating tattoo needle prepares the body's immune system and increases the body's response to the drug. What this means is that athletes can take smaller doses and 'fly under the radar' in dope tests.
But here's my question; How in the hell did anyone find out about this? [...] Unless someone said to themselves, 'Hey, maybe if I tat myself with PEDs, it'll help even more!' I can't see how anyone came to this conclusion. I'd love to have been a fly on the wall when this technique was discovered. Chances are it involved a weightlifter and a heroin addict."
And we reckon this combo - also via FANIQ - might be up for silver: "athletes are also combining the erectile dysfunction drug Viagra with doses of nitrous oxide, or laughing gas. Both drugs increase the flow of oxygen in the blood stream and therefore boost sporting performance."
"So if you see any athlete on the gold medal stand with a raging hard-on while laughing uncontrollably, odds are pretty good he cheated."
It seems Tamsyn has a lot to worry about. But maybe she should shut her pie-hole, because Anti-Doping Agencies are hot on the trail of cheats.
Millard Baker at MESO-Rx Steroid Blog reveals that:
The Australian Government Solicitor has ruled that a secret pilot program involving the Australian Sports Anti-Doping Authority (ASADA) and Medicare was illegal. ASADA had been reviewing government Medicare prescription records and cross-referencing them with names of athletes in an effort to catch athletes using prohibited substances. Not surprisingly to anyone, the Government Solicitor determined that ASADA illegally violated athlete privacy and doctor-patient confidentiality.
Apparently, an ASADA spokesperson was unapologetic about the illegality of their methods and the privacy issues involved. "The spokesperson even bragged that they were deserving of an apology for the 'embarrassment' and 'difficult position' placed on ASADA by revelations of the illegal program."

Incredibly, ASADA did receive an apology from the AGS.

Post Workout Protein And Carbs a Must.

We all know that if you want to build muscle and get stronger then you've got to lift weights at a high intensity. Inherently, the heavy weight training is going to induce muscle damage. As your body 'repairs' the muscle damage you can then begin to rebuild protein structures within the muscle, consequently increasing muscle size and strength. However, if your nutritional needs are not being met then the exercise-induced muscle damage caused from weight training could quickly result in the breakdown of muscle. This is why it's so important to take in the proper combination of nutrients during the post-workout 'anabolic window' if you truly want to maximize muscle growth and performance. A study recently published in the journal Applied Physiology, Nutrition, and Metabolism examined the effects of ordinary milk vs. a milk-based protein supplement + carbs on exercise-induced muscle damage (EIMD). If EIMD can be minimized or 'counteracted' then recovery time and muscle growth can be enhanced.

Method: Four independent groups of healthy males consumed either water (control), a carb-only sports drink, a milk-based protein + carb drink, or plain old milk (which contains protein and carbs). Delayed onset muscle soreness (DOMS), isokinetic muscle performance, Creatine Kinase (an indicator of muscle damage), and myoglobin were assessed immediately before and 24 and 48 hours after exercise.
Summary Of Results:

Muscle soreness was not significantly different between any group.
Muscle performance was significantly higher in the protein + carb supplement drink group compared with the carb-only drink and water. Strangely, ordinary milk users performed nearly the same as the carb-only drink.
Total work on the muscle performance test was the highest in the protein + carb drink.
Creatine kinase (which is an enzyme tested as a marker of protein breakdown in muscle) was significantly lower with the protein + carb drink second only to the milk group.
Myoglobin (which is just a protein released from damaged muscle tissue) was also significantly lower with the protein + carb drink compared with all groups.

Although these study results aren't the first of their kind, they do reinforce the fact that a combination of protein + carbs supplement is the ideal macronutrient combination post workout to enhance recovery, performance and growth! Although this study showed that plain old milk produced good results as a post-
workout drink, my experience and background in research tells me there are still much better options
to choose post-workout. Based on the body of currently published research I still believe a combination of whey protein isolate and quickly absorbed sugars would make the ideal post-workout shake. Nonetheless, if you don't have time to mix up the 'perfect' post-workout shake and are in quick need of some nutrition after an intense workout then simply slug back a couple glasses of plain old milk!

About The Author: Don Gauvreau, B.A. (Kinesiology), M.Sc. CSCS, NSCA-CPT
Don has over 10 years of experience in the health and fitness industry, and has worked in the sports supplement industry as a researcher and product formulator since 2001. He was a varsity athlete at university and has also competed in numerous bodybuilding contests, even qualifying to compete at the national level. Don is also the founder of LeanBodyRx which is a training and sports nutrition consultation company based in Toronto, Canada. Don can be reached for training, diet or supplement research consultation at

2008 TAMPA PRO BODYBUILDING REPORT
Toney Freeman squeaks past Dennis James in Tampa
August 9, 2008

After going blow for blow for most of the morning's prejudging, Toney Freeman and Dennis James, separated by the slimmest of margins, were forced to carry on their battle well into the evening on Saturday night at the Tampa Pro Bodybuilding Weekly Championships. When the dust cleared, a mere three points separated the two, with Freeman emerging as the victor and James relegated to yet another loss by the narrowest of margins.
Both Freeman and James came into Tampa with much to prove: Freeman, that he could regain the form he displayed in early 2007; James, that he could turn back the clock even further, to 2003, when he placed fourth at the Olympia in his best-ever showing. And while neither was able to get completely there, both came close, and the result was the most dramatic and closest 1-2 finish of the 2008 season.
After the prejudging it was James, not Freeman, who held a two-point lead. The drier and more conditioned of the two, James had only to hold off Freeman to secure career victory No. 2. But Freeman steadily improved as the prejudging wore on, and by the end of the morning it was clear that both would have to earn this one in the finals. In the end, Freeman continued to improve throughout the night show and it was enough in the eyes of the judges to tilt the scale in his favor.
David Henry (third), Darrem Charles (fourth) and Fouad Abiad (fifth) rounded out the top five.

Toney Freeman and Dennis James

David Henry

FINAL RESULTS
1. Toney Freeman (31)
2. Dennis James (34)
3. David Henry (58)
4. Darrem Charles (84)
5. Fouad Abiad (106)
6. Tarek Elsetouhi (85)
7. Flex Lewis (98)
8. Jaroslav Horvath (135)
9. Marcos Chacon (145)
10. Quincy Taylor (165)
11. Frederic Sauvage (169)
12. Paul Baker (174)
13. Mark Dudale (181)
14. Roc Shabazz (198)
15. Bob Weatherall (212)

UNDER 202 POUND CLASS
David Henry recovered some of the luster he lost in May when finishing second at the New York Pro, storming to a win in the 202-Pound Class. Henry wasn't at his all-time best, but his thickness and quality muscle was enough to compensate for his lack of conditioning in some areas, particularly his hamstrings. Henry's win here, combined with his solid third-place finish in the open class, puts him back on track as one of the favorites - along with Kevin English, who beat Henry in New York - at the 202 Showdown on Olympia weekend.
Twenty-four-year-old Flex Lewis made his professional debut a successful one, placing behind Henry as the runner-up in the class. Lewis, who turned pro by winning the light heavyweight class and overall at the British Nationals a year ago, possessed the best lines and structure in the class. Once he adds some front-to-back thickness, Lewis will be a force to contend with in any class he enters.
Jaroslav Horvath came out of nowhere to place third and grab the third and final qualification handed out in Tampa for the 202 Showdown. For most of the prejudging, it appeared as if Roc Shabazz and Lewis were battling it out for second and third. At the end of the night, though, it was Horvath who slipped into the top three.

FINAL RESULTS
1. David Henry (20)
2. Flex Lewis (40)
3. Jaroslav Horvath (74)
4. Tricky Jackson (69)
5. Roc Shabazz (72)
6. Steve Namat (83)
7. Mike Valentino (109)
8. Khalidi Almhsinawi (111)
9. Guy Ducasse (125)
10. Daron Lytle (155)
11. Jeff Long
12. Nathan Wonsley
13. Pablo Arevalo
14. Raul Carrasco
15. Vonne Francis

INBA News

2008 INBA SA Natural Physique Titles 5th Oct
Brought to you by MAX'S

INBA Tickets
Tickets for the INBA SA Titles are now for sale at both Australian Muscle stores. Tickets can also be purchased from Olympic Muscle & Fitness Reynella, City Gym Light Square in the city, Shape Up Fitness Studio on West Terrace, and Limbo Fitness Centre Holden Hill. Get your tickets early as last year we sold out at the door. With an expected 70 plus competitors, this years show is also expected to sell out.

Entry Form Deadline
Entry forms to the 2008 Max's INBA SA Titles have now been sent out to everyone who is on my INBA database. If you are not on my database and need an entry form, call me on 08 83730735. Entry to the INBA SA Titles is $25:00, and you must be a current member of INBA Australia. If you require a INBA Membership form, just call me on 08 8373 0735 and I will send you one, or you can download one from www.inba.com.au . This year you can again pre order the contest dvd with your entry form. This way you will be the first to get the DVD. Send your SA entry form (with entry and/or DVD fee) back to me as soon as possible please. It does not matter if you haven't received your INBA Card yet, I can add those details later. Please be sure to sign both the drug testing clause and the competitor clause, your entry will be refused if these are not signed. Please send or bring it to me at Australian Muscle 3/171 Goodwood Rd, Millswood. SA 5034. Remember, the first person in each class who sends in their entry form gets the centre stage position for prejudging. This can be a very important position especially in a large class. Subsequent entries received will be placed either side of centre. ENTRIES MUST BE SENT IN BY LAST MAIL FRI 19th SEPT. Entries received after this date will incur a $50:00 late fee.
It looks like we will easily break 60 competitors again this year. This is a great effort considering my first show in 2000 had 14 competitors.
Every year I hear about people who are competing but have not called me. If you know anyone who's planning to compete, tell them to ring me at Millswood. Rumours going around that certain classes have been deleted are not true. Every class on the poster will be represented. It's easy to find out what's going on, JUST CALL ME! I should be the first person to know if you are competing, not the last!
This is the final INBA Newsletter. The next letter will be for competitors only and will be sent out 2 weeks before the contest. In this letter will be all the final information about the contest, times, registration etc.

Competitor Registration
This year competitor registration will be held one week before the contest on Friday the 26th (Salisbury Store) and Saturday 27th of September (Millswood Store). This give competitors and me more time spending the weekend of the show getting ready for the contest. Also the registration will be split between the 2 Aussie Muscle Stores, Friday at Salisbury, and Saturday at Millswood. More information will be in the competitors letter at the end of September.

INBA Whyalla Natural Physique Titles
This years INBA Whyalla titles will be held on Saturday the 11th of October. Venue will be the fantastic Middleback Theatre in the heart of Whyalla. Last years show was terrific with Uno putting on a great show really looking after all the competitors. The INBA Whyalla gives competitors more Australian qualification opportunities and the chance at another recognised INBA Title. For more information, call Uno on 08 8649 1000.

Free Posing Round
Because of the large number of competitors at this years show, I'm asking all competitors to try and keep their free posing to around 60 seconds. This is in line with the INBA Australian and International shows where posing routines are strictly restricted to 60 seconds.
The high number of competitors might also result in the free posing round being eliminated from the pre judging. This is also in line with INBA National and International shows. Rest assured though, everyone will do their routines at the night show. 60+ competitors doing their routines will add 2 hours to an already extended pre judging. I'd rather have the judges taking more time during rounds 1 & 2. I will make this decision when entry numbers are confirmed.

Trunks
I'll have some men's posing briefs in stock in the first week of September. Ladies are best off getting their costumes custom made by SuziQ (men can do so as well). Call Suzie on 8255 1061 or e-mail .

Tickets
Tickets for the show will go on sale at Australian Muscle, City Gym, Olympic Muscle and Limbo fitness in the first week of September. All day tickets are $30:00. After 9 years of running the INBA SA Titles, I have been forced to put up the entry price. I know this is unfortunate but in line with the current economic climate and rising costs, this is beyond my control. The INBA SA Titles is still one of the cheapest contests in the country. People in the eastern states are paying over $50:00 to see a show.
I urge all competitors to encourage family and friends to pre purchase their tickets as there is a good chance that this years show will sell out. Last years show sold out on the night and we had to refuse entry to a number of people. Pre judging tickets will be sold at the door only for $15:00.

INBA SA On DVD
This years show will once again be professionally video graphed by GMV Productions, and will be released on DVD. As said earlier, you can now order your DVD when you lodge you entry form. This way you will be sent your copy as soon as they are ready.

Supplement Sponsorship
Don't forget, this years $1200:00 (x 2) supplement sponsorship is open to everyone that competes. I will pick this winner (1 male, 1 female) based on potential, presentation, enthusiasm, and competitive spirit.

Tanning Products
I say this every year, organise your tan early. A couple years ago we nearly had a major catastrophe when the importer ran out of tan in the week leading up to the show. Every competitor decided to come in and buy their tan two days before the show and I had run out. Luckily it all worked out OK in the end but next time it might not. This year I am again opening a tan registry. Call me on 8373 0735 and book your tan NOW! This way at least I will have an indication of the numbers needed to make sure I have them in stock. I will then put your tan aside and you can pick it up whenever you like, confident in the knowledge that it's saved for you. So call me now to book your tan. Call even if you are not sure about competing yet just to make sure.

Professional Photography
This years contest will be professionally photographed by Brendan Breen. Brendan has many years experience in physique photography. On the day, Brendan will be in contact with all contestants and will then deal with you direct regarding any photos.

Hardcore Aussie Muscle
This year contest will be featured in Hardcore Aussie Muscle magazine.

Need Help?
Need help with your pre contest prep. I highly recommend Trent from Shape Up Personal Training. For the past 4 years all of Trent's clients have either won or placed in the top 3 in their classes. Each Shape Up diet is customised for your needs. The meals are all planned right down to the last gram, and are easy to follow and even tasty. Shape Up can now help you with your posing routines as well.
Call Shape Up on 1300 668 188

INBA SA Poster
The SA Titles poster is out now, and looks great with last years winners Dayni Baker-Minchinton and Andrew Roberts. I have plenty of copies, if you would like one for your home gym or bedroom, just come and pick one up from Australian Muscle. I will send or deliver posters to most gyms in Adelaide, but if yours hasn't got one up, come and pick one up from Australian Muscle. These contests rely on bums on seats, please help me to get a great crowd.

Your Trainer
Many of you are utilising trainers to help you get ready for this years show, but recently I have noticed a bit of a trend where some of the information about the contest regarding posing or classes has been misinformed. Make sure your trainer and especially YOU are properly informed about the rules and regulations of your respective class. All INBA rules and regulations are posted on the INBA website (www.inba.com.au) or better still, make the effort to come in (or call us) to Australian Muscle to make sure you are up to date.

INBA Natural Olympia 2009

On behalf of Jason Woodforth, INBA Promoter of the 2009 Natural Olympia, Australia is proud to be accepted as the official host of Natural Bodybuilding's most prestigious event. The 2009 Natural Olympia will be held on Australia's most popular destination, the Gold Coast, located in the State of Queensland. The 2009 event will fall over 4 days, November 12 - 15.

Need music for your show.

DJ Josh has 25 years of DJ experiences and over 35 years of record collecting she has cut music for competitors in the INBA for the past 3 years including the music for last years 1st and 2nd place in the women's division Dayni and Amelia. She has cut music for other competitions, performance shows and does music production with releases under the name of JVE and 33 feat costa. If you would like your music cut Josh would like you to either
supply your song(s) on disc either MP3 or WAV format. You need ring to make an appointment 0419849313 and bring to the appointment your music and a rough idea of how you want your music cut and where. If you don't have the songs Josh can download from itunes directly at a cost added onto your editing bill. Josh has full abn and business number so if you require she can issue with invoice for tax purposes you can pay cash, cheque or you can use her internet facility to direct debit from your account. Good luck to all participants!

DJ JoSH
PO BOX 28
MARLESTON SA 5033

W: www.myspace.com/divadjjjosh
w: www.djjosh.com
M: 0419 849 313

INBA Vics

This years INBA Victorian Titles will be promoted by Warren Clampit. I think it's great to see competitors promoting bodybuilding contests.

Got anything to say? e-mail me at

Coming Events

Sept 13th: NABBA SA 13th Sept. Ph 08 8387 3433.

Oct 5th: INBA SA Titles:, Norwood Concert Hall. Ph 08 83730735.

Oct 11th: INBA Whyalla Championships. Ph 08 8649 1000

18th October: INBA Australian Titles. www.inba.com.au

SUPER SATURDAY

Salisbury Plains
Saturday September 6th

Millswood
Saturday September 27th

Ask me for 15% off everything
10:00 AM til 4:00 PM

Can’t make it in? Just call me on the day with your order and pay by credit card, or visit the new Australian Muscle E-Store for convenient on line shopping (details below) and pick your order up later on during the week.

Free Bodyfat Test

Australian Muscle now offers free bodyfat testing. Just come into the shop with your height in centimetres and I can do a bodyfat test on you using the TANITA bodyfat monitor. The test is non intrusive, quick, and FREE!!

Subscriber Competition

People please, doesn't anyone want to claim their prize? For the past couple of months, the winners have not come forward to claim their prizes. From now on if you want to win, you must make the effort. The best letter each month wins. Make a comment about this months newsletter or whatever. E-mail or snail mail me.

Online Store

It's here! Our Secure Online Store. Now you can buy all your supplements and accessories at the click of a button! No need to make the trip to the store to refresh your supplement stock. Do it here. Secure connection!
Click here to visit our store!

Protein Counter

People are asking me all the time for the protein content of foods. Below you can find a list of some popular foods with their protein value.
Food Serving/ Grams of Protein
1 egg white of 1 egg 3.5
1 egg 1 large 6
scrambled egg whites 100g 9
lean ground beef, cooked 100g 25
chicken breast without skin 100g 30
broiled top round beef 100g 30
salmon 100g 27
cheddar cheese 100g 23
low-fat yogurt 1 cup 10
skim milk 1 cup 8
tuna 100g 29
baked beans 1 cup 14
lentils 1 cup 18
pasta 1 cup 5
bread 2 slices 6
tofu 1/2 cup 10
cottage cheese 1/2 cup 14
turkey breast 100g 23

September Specials

Muscletech Vapor

$75:00

Max's WPI 3kg

$145:00

Max's Hydroxyphase+ 3kg

$175:00

Max's GTE 3kg

$99:00

Max's SRT 4kg $99:00

Gen-Tec Fuel Combos

2 for $70:00

Gen-Tec Creatine Glutamine Combos

500g $79:95/1kg $135:00

N.B. All Prices are in AUD.

What's New?

Win a Nintendo Wii

Australian Muscle and Max's are giving you the chance to win a Nintendo Wii Sport valued at $399:00. Everyone who purchases a Max's bucket of protein automatically goes into the draw. The winner will be drawn onstage at the Max's INBA South Australian Championships on the 5th of October. Check out the great Max's specials above and go into the draw.

DVD Sale

Australian Muscle has some great DVD specials on until sold out. Titles include Ronnie's last 3 dvd's, Lee Priest, Jay Cutler, Branch Warren, Chris Faildo, David Henry, and Dexter Jackson.

Titles on sale are;

Chris Faildo: Hurricane Warning
Lee Priest: Blond Myth
Jay Cutler: A Cut Above
Jay Cutler: Ripped To Shreds
Ronnie Coleman: Cost Of Redemption
Ronnie Coleman: Relentless
Ronnie Coleman: Invincible
David Henry: Xtreme Measures
Dexter Jackson: The Blade 2K7
Branch Warren: Unchained

All these popular titles are only $30:00 each. Hurry as stocks are limited. To order call 08 8373 0735.

CEL N-Cinerate

15 Powerful Ingredients To Burn Fat And Increase Energy!

N-Cinerate is the ultimate thermogenic energizer designed to ignite body fat and supercharge your workouts. The EndoHeat Matrix will torch the unwanted fat off your body and raise body heat to burn more calories. Intensify your workouts with the NRGXtreme blend that packs powerful ingredients so you train until youâ€™re completely fried. N-Cinerate is the perfect supplement to enhance weight loss and give your body the energy it needs to reach your goals.

Explosive Energy!
• Green Tea & White Tea extracts to create a thermogenic inferno
• 15 Powerful ingredients to burn fat and increase energy
• Nutrients delivered with LiquiCEL technology

120 caps $89:95

Ultimate Nutrition Ultra Ripped

A Turbo-Charged Way To Shed Extra Pounds And Get Ripped!

Overweight and obesity are defined as conditions of differing amounts of excess body fat. These conditions either cause or exacerbate an array of health and social problems. The scientists at Ultimate Nutrition researched this problem and developed a balanced thermogenic formula - Ultra Ripped. Thermogenesis means the increase of the metabolic rate. Citrus aurantium delivers a unique combination of five adrenergic amines (synephrine, N-methyltyramine, hordenine, octopamin and tyramine) to stimulate Beta-3 Receptors that increase the rate at which fat is released from the body stores (Lipolysis) and increase the resting metabolic rate.

At the same time Garcinia Extract which contains hydroxy citric acid (HCA), increases the production and storage of Glycogen while reducing both appetite and weight gain. HCA also causes calories to be burned in an energy cycle similar to thermogenesis. White Willow Bark Extract, standardized for Salicin, provides a synergistic action in elevating energy expenditure. Studies have shown that salicin when used in combination with other thermogenic supplements, helps promote increased fat oxidation.
Green Tea has been found to be an excellent source of natural caffeine, and potent Polyphenols (Catechins) especially Epigalloocatechin Gallate (EGCG). They activate the central nervous system, which elevates the body's ability to burn calories and unwanted fat cells through the thermogenic process. Similar to Green Tea, Brazilian Guarana, a great source of natural caffeine acts synergistically with other ingredients of Ultra Ripped, to promote thermogenesis.

180caps $79:95

Ultimate Nutrition Testostro GROW

Time-Released Stack of the Most Effective Testosterone Stimulators!

Testosterone is much more than a sex hormone. Testosterone improves oxygen uptake throughout the body, helps maintain healthy blood sugar, supports healthy cholesterol levels and maintains immune surveillance. Mitochondria use testosterone for Kreb's cycle to occur and energy to be produced. There are testosterone receptor sites in cells throughout the body, most notably in the brain and heart. Protein synthesis for maintaining muscle mass and bone formation requires testosterone. Testosterone decreases body fat and enhances lean muscle mass. Testosterone enhances aerobic metabolism. This has the result of improving muscle tone, burning fat, and improving energy. Indirectly, it is suggested this increase in testosterone also effects mood. Studies have clearly shown that increased testosterone levels have a beneficial effect on overall health, weight, sexual health, and energy in men. Each ingredient in TestostroGROW 2 HP works toward the same goal: to potentiate testosterone. Each ingredient follows a different path to achieve this result.

The bioflavonoid chrysin has shown potential as a natural aromatase-inhibitor. Studies demonstrate that chrysin is an extremely potent inhibitor of aromatase ativity. Chrysin, is also a potent antioxidant that possesses vitamin-like effects in the body. Chrysin may offer sexual health supporting effects as well by increasing free testosterone, decreasing excess estrogen.

Tribulus terrestris is a plant that grows in many tropical and moderate areas of the world. It is the steroidal saponins, particularly the dominant saponin protodioscin, that are responsible for the pharmacological activities of tribulus. Tribulus terrestris boosts testosterone levels by stimulating the increase of luteinizing hormone (LH). When LH levels are increased, the natural production of testosterone also increases.

Cucurbita Pepo and Saw Palmetto Extract are another resource to prevent testosterone from becoming "deactivated." The Cucurbita Pepo seeds' principal constituent inhibits the conversion of testosterone into dihydrotesterone. As a natural source of zinc, Cucurbita Pepo also helps to optimize the production of testosterone. Saw palmetto berries consist of of a volatile oil, which is high in phytosterols. These ingredients not only control the conversion of testosterone to DHT (DHT is formed when the male hormone testosterone interacts with the enzyme 5-alpha reductase) but also block it's binding to the prostate cells. Saw palmetto also has anti-estrogenic and anti-androgenic effects.

When testosterone binds to SHBG (sex hormone-binding globulin), it loses its biological activity and becomes known as "bound testosterone," as opposed to the desirable "free testosterone." Nettle root extract provides a unique mechanism for increasing levels of free testosterone. Constituents of nettle root bind to SHBG in place of testosterone, thus reducing SHBG's binding of free testosterone. Nettle also inhibits the binding of DHT to attachment sites on the prostate membrane and inhibits enzymes such as 5 alpha reductase that cause testosterone to convert to DHT. The combination of Nettle Root with Avena Sativa also leads to an increase of aerobic power and muscle strength.

Avena sativa is a botanical extract that has traditionally been used to increase strength, mind, spirit and body. It has also been found to free up testosterone that's stuck to other compounds in your body. Avena sativa is a recognized mood enhancer and has traditionally been used as a remedy to help with recovery from exhaustion and low mood. It works well as an addition to tribulus, enhancing feelings of well being and restoring energy.

Researchers have observed that metabolism of estrogen occurs via one of two pathways: The 'armful' metabolic pathway, 16 alpha-hydroxylation, or the 'beneficial' metabolic pathway, 2-hydroxylation. Indole-3-Carbinol (I3C) can shift the production of estrogen metabolites away from dangerous 16-hydroxy in favor of beneficial 2-hydroxy metabolites. Indole-3-carbinol is converted by stomach acid to diindolymethane (DIM) and indole (3,2,b) carbazole (ICZ). DIM produces more 'good' estrogen metabolites, which compete with testosterone for protein binding, helping to maintain a higher free testosterone level. The 'good' estrogen metabolites along with increased free testosterone promoted by DIM increase fat mobilization and a fat-burning metabolism.

Another reason testosterone production can decline is because of oxidative damage directed at the tissues that synthesize testosterone. Antioxidants support testosterone production. This is where Daidzein and Alpha Lipoic Acid do their best work. Daidzein is an isoflavone. This compound, found only in plants, has antioxidant activity. Alpha Lipoic Acid also acts as an antioxidant, repairing a wide array of free radical damage at the cellular level, keeping cells healthy and aiding in nutrient absorption. Alpha Lipoic Acid aids in the conversion of carbohydrates into energy, improves metabolism and normalizes blood sugar.

Hawthorne Berry is rich in flavonoids. It has the ability to dilate coronary blood vessels (the vessels supplying the heart with vital oxygen, blood, and nutrients), and strengthen the heart's pumping ability. Some of the flavonoids increase the force of contraction of the heart by inhibiting the enzyme cAMP phosphodiesterase (the enzyme responsible for breaking down cyclic adenosine monophosphate). Cyclic AMP is an intracellular secondary messenger of luteinizing hormone (LH).
TestostroGrow 2 HP is a versatile time-release anabolic stack that combines the most effective testosterone stimulators available. It has been precisely formulated to potentiate testosterone in order to ensure a steady, nonstop state of increased testosterone for more successful anabolic results.

Frequently Asked Questions:

What is I3C?
Indole-3-Carbinol (I3C) is a naturally occurring phytochemical found in cruciferous vegetables such as cabbage, broccoli, and kale. I3C provides powerful antioxidant protection, helping to prevent cellular damage caused by free radicals. In addition, I3C is converted to DIM in the body and can help to maintain healthy normal hormonal balance.

Where is Hawthorne Berry found and what is it used for?
Hawthorne Berry (crataegus oxyacantha) comes from the hawthorne shrub, a spiny tree that is indigenous to the Mediterranean region. Hawthorne Berry has a primary chemical constituent that includes vitamin C, flavonoids (quercetin, quercetrin), glycosides, proanthocyanidins, anthocynaidins, saponins, tannins, and cratetegin (most prevalent in the flowers, then leaves, then berries). Since the 19th century hawthorne berries have been used to support the heart, and to normalize cardiovascular functions. Hawthorne berry helps protect the arterial walls, can dilate (enlarge) coronary blood vessels (the vessels supplying the heart with vital oxygen, blood, and nutrients), and strengthens the heart's pumping ability. They inhibit cAMP phosphodiesterase; the enzyme responsible for breaking down cyclic adenosine monophosphate (a secondary messenger of luteinizing hormone).

How should TestostroGrow 2 HP be used?
TestostroGrow 2 HP is a versatile time-release anabolic stack that combines the most effective testosterone stimulators available. It has been precisely formulated to potentiate testosterone in order to ensure a steady, nonstop state of increased testosterone for more successful anabolic results. Take 1 tablet 3 times daily, preferably with meals. It should be used for 21 days, followed by a 3 to 4 week "off-period" before repeating.

$89:95

Biotest BCAA's

It's odd that we just don't talk about Branched Chain Amino Acids (BCAA's) much.
That's too bad, because BCAA's are something that every lifter should be taking, if not daily, then at least during very specific training cycles.
For those of you who have forgotten, the branched chain amino acids are named leucine, isoleucine, and valine. What sets them apart from other amino acids is that they have some very specific, very special properties:

• BCAA promote protein synthesis in muscle.
• BCAA taken during training have been shown to increase both growth hormone and insulin, thus increasing anabolism and anti-catabolism.
• BCAA, unlike other amino acids, are used to provide energy.
• A 1992 Italian study showed that BCAA taken prior to a workout not only prevented a decrease in post-workout Testosterone levels, but caused it to increase.
• BCAA have been shown to decrease post-workout soreness.
• BCAA, according to a 1997 Italian study published in Medicina Dello Sport, when taken 30 minutes before and 30 minutes after a workout, were shown to increase lean body mass and improve strength in the bench press and squat.
• BCAA have been shown to increase exercise endurance, especially exercise conducted in high temperatures.
• As little as 4 grams of BCAA can kick start the body from a catabolic state to an anabolic state.
Obviously, we should all be using BCAAs!

The only reasons why you might not have wanted to take them, prior to now, is the prohibitively high cost.
Well, scratch that reason off your list, because we're puff-our-chest-out proud to introduce Biotest Branched-Chain Amino Acid Tablets!

Each serving (3 tablets) contains the following:
900 mg. of L-isoleucine
1620 mg. of L-leucine
1080 mg. of L-valine
That's a ratio of 1.0 to 1.80 to 1.20, which you exercise physiologist types will recognize as the exact ratio found in muscle.

250 Tablets $85:00

GRIPMASTER conditions the fingers, hand, wrist and forearm with a unit you can carry in your pocket.
Professional sports trainers, athletes, and therapists use GRIPMASTER because of its unique ability to provide an effective isolated resistance workout.
All athletes have a common goal to develop and maintain strength, control, endurance, coordination, and dexterity to ensure their competitive edge.
GRIPMASTER is here to help you reach and accomplish your goals.
HOW IT WORKS
The wrist (1) and finger (2) flexors are the longer muscles of the forearm and wrist (extrinsic).
These muscles lie in the forearm and their tendon components cross the wrist and attach to the bones to move the fingers and wrist.
Exercise these for greater grip power and endurance.
The smaller muscles of the hand (intrinsic), lie at the base of the thumb (3), small finger (4) and across the hand (5 & 6).
They provide the finer movements, coordination, and control of the fingers and do not cross the wrist.
The GRIPMASTER works to improve strength, endurance and coordination of all the muscles within the hand and most muscles and tendons in the forearm.

The PRO is our most advanced hand exerciser. It's ideal for professional athletes and motivated individuals seeking maximum performance. The PRO expands on the ingenious design of Gripmaster providing serious athletes with the most advanced technical hand exerciser in the world. Like Gripmaster it isolates and strengthens each finger individually, helping you improve your overall strength, endurance, and dexterity. Available in two different models of graduated resistance: Extra-Heavy and Heavy.