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NEWS!

Happy New Year.
Sean and I wish you all a Happy New Year and encourage you to follow your training resolutions through. It's hard to believe that I am entering into my 11th year here at Australian Muscle. I know my wife finds it hard to believe as well considering this was to be only a five year project. It's amazing to reflect back on my time here at Australian Muscle. Back in 1995 90% of the powders I sold were high calorie weight gainers. Creatine burst onto the market and sold for $300:00 a kilo. Bodybuilders wore clown pants in and out of the gyms. Mr Olympia weighed 250lbs and was thought to be at the limit at the amount of muscle a person could carry. Natural bodybuilding contests were a joke and were never expected to last. And, embarrassingly, I used to sell a lot of Cybergenics kits (to all those people who bought one, I apologise).

Did you know?

This is the 121st issue of The Muscle News.

I have been threatened with legal action once about something I wrote.

I have been threatened physically three times about something I wrote.

I have had numerous complaints about something I wrote.

It's Not Rocket Science.
The other day I did an Internet search on bodybuilding training principles. I was amazed at the thousands of pages that came up, each promising the next miracle workout. No wonder most weight trainers are confused.
The muscle building process is actually pretty simple. When I say that, I am not talking about the effort required to execute the process, just the basic formula which can be summed up as stimulus and response. Muscle is best stimulated to grow by being placed under heavy mechanical tension (overload) and responds to that stimulus by building bigger stronger muscles.
It's almost like some people feel a need to make it harder than that. So they over-examine things, dissect the minor details and look for the hidden strategies. In the process of scouring particulars they miss the bigger picture.
For instance, some people ask me questions about weight selection. They say they are confused and don't know exactly when to increase weight or what percent to increase it by. Rather than making it difficult, simply use the 4-6 rep (or any other nominated rep range like 10-12) range as your guide. If you can get 6 reps on your own then increase weight by a small increment. It doesn't have to be a perfect science as long as you work to progressively use more weights while staying in your nominated rep range. 
If you over-analyze the process you are wasting energy and going to cause yourself unnecessary confusion. The reality is its pretty clear cut and spelled out simply. And above it all, the underlying key to your success is the consistent hard work you do while executing those basic principles. 
The ironical thing is, the biggest guys I know all follow this principle, not some scientific sounding mumbo jumbo training system.

-You can break the muscle building process down to a few major points:

-Train heavy and intense. By heavy I mean that you are struggling on the last couple of reps. This applies wether you are doing 6 reps or 20 reps. If the last rep is a struggle, then you are training heavy.

-Follow a good nutrition schedule daily. This means that you must eat every 3 hours, either eat of have a protein shake.

-Practice smart post workout nutrient/supplement selection and timing. Use protein powder, L-Glutamine, and Creatine.

-Execute consistently in and out of the gym. Eat consistently, sleep consistently, train consistently, (DON'T MISS WORKOUTS!!!!).

Don't overcomplicate the process. Train hard, train heavy and grow.

Nutrition... 
For those of you who watch what you eat... 
Here's the Final word on nutrition and health. It's a relief to know the truth after all those conflicting medical studies. 
1. The Japanese eat very little fat and suffer fewer heart attacks than the Aussies, British or Americans. 

2. The Mexicans eat a lot of fat and suffer fewer heart attacks than the Aussies, British or Americans. 

3. The Japanese drink very little red wine and suffer fewer heart attacks than the Aussies, British or Americans. 

4. The Italians drink excessive amounts of red wine and suffer fewer heart attacks than the Aussies, British or Americans. 

5. The Germans drink a lot of beer and eat lots of sausages and fats and suffer fewer heart attacks than the Aussies, British or Americans. 

CONCLUSION: 
Eat and drink what you like. Speaking English is apparently what kills you.

What's The Best Protein? by Sean
Its not that simple, if there was a "best powder", that would be the only one we would sell. A better question would be "What's best for me?"

What most people don't understand, (due mostly from advertising) carb content not protein is the difference, to get 40g of protein just add more powder, and you can always add carbs. If you are very lean you need more calories, so add more carbs, (you won't get fat) if you are heavy, then little to no carbs is needed. Getting a low carb powder and adding carb powder when you need it is a good idea, eg. post workout add carbs, before bed no carbs.

The flavour also varies from brand to brand, WE DON'T KNOW WHAT FLAVOR YOU LIKE, I like chocolate. 
The difference between a WPI and a WPC, is 3 or 4 grams of carbs per serve and a saving of a few $ per KG. If you think you have a problem with lactose, a wpi would be the safest bet. 

Also don't be fooled about the low carb hype, 40g carbs + 40g pro = 320cals, YOU NEED CALORIES TO GROW...

A lot of people ask me "how long will this last me?" I DON'T KNOW HOW LONG A BUCKET WILL LAST YOU. If you don't use it, it will last for ever, if you have 4 serves a day, don't be shocked if you're getting another one in 2-3 weeks. A 90% powder has more serves per container than one with 20% carbs.

The biggest guys walk out with the biggest bucket they can get, the little guy asks for a creatine. You won't get huge taking creatine, you may put up to 1 kg of water weight, but without calories from extra protein and carbs you won't grow.

When choosing a powder, the choice may be as simple as cost, a cheap protein can't be expected to taste or mix as good as a more expensive one, but the reality is that, that's probably the only difference.

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.

"My BeNcH pReSs BrInGs All ThE GirLs To ThE yArD, n ThEy'Re LiKe, YoUr PeCs ArE LaRgE, dAmN rIgHt My PeCs ArE LaRgE, u CaN tOuCh ThEm, bUt IlL hAv To ChArGe"

Saturday January 29th
Ask me for 15% off everything
10:00 AM  til 3:30PM

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.

JANUARY SPECIALS

100% Whey 

10lb bag
$150:00

Meta Cel

$74:95

Battle For The Olympia 2003
$79:95

Wild Bull L-Glutamine
300g $39:95
500g $59:95
1kg $79:95

N.B. All Prices are in   AUD.

WHAT'S NEW?

Rhul - Made in Germany 

For the first time ever, Markus gives an inside view of his life. From off-season to competition diet, from his public persona to the hardcore gym workouts, from his early teenage years to the latest competitions - you will get to know Markus privately and more closely than ever before. 

English and German soundtracks. 

$69:95

Dexter Jackson

Full body workout filmed 2 weeks out from the 2004 Mr Olympia with bonus footage from the GNC and Las Vegas Pro Shows. 

$59:95

Victor Martinez 

Full body workout filmed 2 weeks out from the 2004 Mr Olympia with bonus footage from the GNC and Las Vegas Pro Shows. 

$59:95

Troy Alves 

Full body workout filmed 2 weeks out from the 2004 Mr Olympia with bonus footage from the GNC and Las Vegas Pro Shows. 

$59:95

Mr Olympia 2004

New Double-DVD Set! Mr. Olympia Prejudging and Finals on two DVD discs - 3 hours of muscle and all the excitement of the Olympia.

KING RONNIE crowned by the Governator! Governor Arnold Schwarzenegger walked onto the Olympia stage holding the Sandow trophy and presented it to Ronnie Coleman for tying his record. Both men stand only one victory away from all-time leader Lee Haney. See the fantastic new “Challenge Round” introduced by Sylvester Stallone and hosted by WWE star Triple H where each of the top six Olympia finalists called each other out for mano-a-mano poses to determine the final placings.

$129:95

I do have other DVD's in stock also. Call or e-mail me on 08 83730735 for more details.

DVD's also available are;

The Flex Collection

Australian Muscle is proud to present "The Flex collection". Specially manufactured for Australian Muscle by Gold Creations in Melbourne.
A unique range of superbly hand crafted jewelry pieces, designed for those with fitness at heart.
Our newly expanded range offers exciting new styles. Available in Yellow and White gold and a combination of both.
We offer a flexible approach to fulfill your individual requirements. Special requests outside our normal manufacturing specifications are welcome, if it's possible, we'll make it.
Australian Muscle now has the full Flex Collection range for your perusal. Each piece is hand crafted especially for you. Order can be fulfilled in only a matter of days.

The range includes necklaces, bracelets, ear rings and body jewelry for both men and women. If you are looking for the special gift for those with fitness at heart, then the Flex Collections is for you. While you’re at it, why not treat yourself.......you’ll be surprised at the prices

Tanita Scales

The easy way to measure everything from weight and body fat to water retention. Tanita has a scale for everyone.

FatTrack Gold

Digital Bodyfat Caliper with new Myotape, body tape measure. Easily track all your body fat and measurements with superior accuracy, by yourself.

WHAT'S THE GOSS?

Gossip is sourced from various sites such as muscletime.com, getbig.com, nuclearnutrition.com, ironmagazine.com 

Muscle Ute
Those of you who have been to the shop recently may have noticed the new Aussie Muscle Falcon Ute. Yes, I have lashed out and bought a 2001 model EA ute. Finished in a striking dark blue duco with green and gold sign writing depicting the flexing kangaroo, it's an eye catcher. I want to see just how eye catching this ute is. If you see the Aussie Muscle ute on the road, call me on 8373 0735, and tell me where you saw it, and you will win a prize. The first person to call me each month wins the prize. Seeing the ute in the shop carpark, in my driveway, or at Limbo Gym, does not count. 

Speaking of hot cars. If you think your beast deserves recognition, bring it in to Australian Muscle and I'll take a picture of you and your pride and joy and place it on the Aussie Muscle website.

MIKE UNDERGOES HEART OP
Written by: Peter McGough

Bodybuilding great, Mike Matarazzo underwent triple bypass heart surgery on Wednesday, December 8 and is now recovering in his Modesto (Northern California) home. 
Mike, 39, was admitted to his local Modesto hospital on Sunday, Dec 5, after suffering from shortness of breath for a couple of weeks. "I thought I had a virus" Mike told me from his hospital bed. 
It was much more serious than that: Tests showed two of his arteries were completely blocked and one was 90 per cent blocked. The diagnosis was conjunctive heart failure and triple bypass surgery was scheduled for Wednesday, December 8. Mike came through the three-hour operation with no problems. His surgeon said the procedure went as well as it possibly could. 
Mike was in the Intensive Care Unit for two days, and was out of bed and walking 24 hours after the op. On Friday, December 10 he was placed on a normal ward and two days ago (Monday December 13) he went home. 
Mike told me, "At the moment I have a ton of stitches and about 50 staples down the front of my chest." He was in very good spirits, but said, "No jokes please, it hurts most when I laugh." (Please note: Mike only laughs at me when I'm trying to be serious). The staples will be taken out in about four weeks and currently Mike is undergoing a rehabilitation program calling for light exercise. 

The Ol' Silver Fox
Can you imagine a man who is a great guy with a marvelous personality and sense of humor, with a never-ending trove of jokes, who is also a fine businessman, honest and ethical, loves cars and drives a Ferrari and a Rolls, and besides all this is one of the greatest physique photographers who ever lived? That's the Silver Fox, RUSS WARNER. 
He passed away October 21, 2004, in Escondido, California, at the age of 87. His pictures of Arnold, Sergio Oliva, Frank Zane, Vince Gironda, Robby Robinson, and many other stars are classics. He was one of a kind. 
We extend sincere condolences and send our best wishes to his family and many friends worldwide.

IFBB Australian Pro Grand Prix 2005
The event is being held March 20 at the Melbourne Convention Centre. Chris Cormier and Dexter Jackson are confirmed to appear with more pros signing up every day. Last years show was great and this years looks to be even bigger.

Please contact Tony Doherty at Doherty's Gym for tickets. http://www.dohertysgym.com/index.asp

Newest Pro
Australia's newest pro bodybuilder is Neil Gardener and will make his pro debut at the Australian Grand Prix in March.

Neil received the call from IFBB Victorian President, Tony Doherty last night, 23 December 2004 who broke the good news. Thanks to his behind the scenes work and that of Paul Graham and all others involved, Neil has joined the ranks of all other IFBB Pro Bodybuilder's in Australia and around the world that will entitle him to enter professional contests and be accorded the rights and privileges of all IFBB sanctioned athletes. Not a bad Christmas present. 

Max's Muscle TV
Max's Muscle TV can now be seen on channel 31 on Wednesday nights at 7:30. Muscle TV is an informative show on weight training and fitness. Tune your tv to UHF31.

Each week Muscle TV will bring you the latest from the world of bodybuilding and fitness, including the stars, training and nutrition advice, news, who's who, special features, plenty of muscle, and much, much more.