Mens Health Australia May 2017

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GIVE EAV!

The muscular back you’ve always

wanted is three moves away

By Ethan Hyde,Men’s HealthNext Top Trainer winner

Working only your mirror muscles isn’t just counterproductive for functionality and injury prevention.

Yousimplywon’tturnheadswithoutastrong,V-shapedback.Here’showtobuildit.

QYou hear so much about

olive oil, but what about

actual olives? Should I

be getting them into my

morning omelettes?AS

For sure. Olives and their

derivative, olive oil, are rich in

monounsaturated fats, which do

wonders for your health. The oil

is a concentration of the olive, so

you’re alwaysgoing to get greater

nutrition from the bottled stuff.

But don’t shy away from tossing

olives into your omelette, with this

one note of caution: the curing

process used for olives will add

a bit of sodium to your diet, and

that may be something you could

do without. Limit your serve to a

quarter of a cup, while having 1-2

tablespoons of olive oil each day.

QI like the idea of meat-free

Mondays but I’m worried

about muscle loss from the

protein cut. Should I be?CW

Get a grip, CW. You can get plenty

of protein from a plant-based

diet and don’t need to fixate on

animal tissue 24/7. Your body

will thrive on the increase in

fibre, antioxidants, vitamins and

minerals – all those beautiful

things that plants bring into your

diet. You’re still allowed eggs;

and take your pick of lentils,

chickpeas and kidney beans.

Chin your way to

a champion back.

Jacqueline Alwill is a qualified,

practising nutritionist and author

of Seasons To Share: Nourishing

family and friends with nutritious,

seasonal wholefoods

NUTRITION

KNOW-IT-ALL

Jacqueline Alwill

Adv Dip Nut Med

RENEGADE ROW

Many guys do this exercise

wrong. Focus on bringing the

weight back towards your waist,

not your shoulder, keeping

elbow flexion to a minimum. I

choose a heavy weight to build

power and strength in my back

and core.

DO IT Get into a push-up

position, your hands clasping

dumbells. Lock your core.

Keeping your body still, draw the

right-hand dumbbell towards

your waist. Return to start and

repeat on the other side. Do 4

sets of 6 reps.

CHIN-UP

This is the gold standard of

back exercises. It’s also very

hard to pump it out for reps. If

you struggle to get past 8 reps,

try the following.

DO IT Hang from a bar, palms

facing out. Squeeze your back

muscles and pull your chin

explosively over the bar. Lower

slowly. Perform 1 rep, then rest

for 10 seconds. Perform

another rep; rest for 10

seconds. Keep going until you

fail. That’s one set. Do 3.

Eventually, do 4 regular sets,

taking the last one to failure.

SINGLE-ARM T-BAR ROW

You will feel this one the next

day. If you enjoy pain (and

progress), try this drop set.

DO IT Stand beside a loaded

barbell. Bend from the hips and

grasp it with one hand, just

inside the weights plates.

Keeping your back neutral, row

the barbell up towards your rib

cage. Do 10 reps to failure. Drop

the weight and do 20 reps. Drop

the weight one more time and

shoot for 30 reps. Change arms.

Do this 3 times.

Tip Use smaller plates. They will

extend range of motion.

ILLUSTRATIONS: SONNY RAMIREZ/ILLUSTRATION ROOM; PHILIP LE MASURIER

Eat For Massive Gains
Back your weights-room labour with pinpoint
nutrition and watch your muscles grow
While a mass-gain diet needs to be energy-
rich, it shouldn’t leave you feeling heavy, says
Hyde. “This isn’t a feeding frenzy. I still believe
in earning your carbs.” Eat most of your food
either side of your workouts, Hyde adds. A
good way to test if you’re eating enough: if
you’re not feeling a good pump in the gym, eat
more carbs before you train. “Mass-gain diets
should give you sleeve-busting pumps.”

HYDE’S PRE-WORKOUT FEEDING

WHAT TO DO

Mash the banana

on the rye (toasted)

and sprinkle on the

spices. For your

drink, shake the

protein through the

green tea.

YOU’LL NEED

2 scoops of vanilla

protein powder

2 cups of cold green tea

1 banana

4 slices of rye bread,

toasted

Cinnamon and nutmeg

22 MAY 2017

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the other half na ps (10-18) ” a