Muscle & Fitness Australia — November 2017

MOCHA PANCAKE STACKS SERVES 4 ¾ cup oat flour or spelt flour ¼cupplainorvanillaprotein powder 2tbspcocoapowder 1tspbakingpowder ...

CHEF’S TIP For perfect hard-boiled eggs, place eggs in a medium-size saucepan andbringwatertoaboil. Once water is at a rumble, r ...

BLUEBERRY PROTEIN SMOOTHIE BOWL SERVES 1 ¼cupmilk cup plain Greek yoghurt 1scoopplainor vanilla protein powder 1 medium-size fro ...

YOGHURT & MUESLI SERVES 2 1tbspcoconutoil 2 tsp honey ½ cup rolled oats ¼ cup chopped almonds or pecans 2 tbsprawpumpkinseed ...

MAPLE BACON OATMEAL SQUARES SERVES 4 1cupsteel-cutoats 225g bacon ½ cup oat flour cup chopped walnuts cup sultanas 1 tsp cinnamo ...

86 MUSCLE & FITNESS / NOVEMBER 2017 SPECIAL BONUS LIFTING SECTION! HEAVY NEGATIVES A study from the University of Jyväskylä ...

NOVEMBER 2017 / MUSCLE & FITNESS 87 TRA INING FLEX 5 % MATURE MUSCLE Though older adults need more weekly workouts to keep t ...

F LEX NUTR ITION FAT CHANCE A new study from the University of California - Davis, US, has found that a high fat, or ketogenic, ...

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THIS YEAR’S SUMMER SHRED COMBINES STRENGTH TRAINING AND HIGH-VOLUME SUPERSETS TO HELP YOU PRESERVE MUSCLE MASS WHILE SHEDDING TH ...

SCULPT YOUR BEACH BODY! NOVEMBER 2017 / MUSCLE & FITNESS 91 ...

Cluster sets Clustersetsaresetswithbuilt-in, intraset rest periods, allowing formoreweight,repsandtotal weight lifted. For examp ...

DAY 1 EXERCISE SETS REPS REST A1.Back squat 3 1-1-1* 2-3 min B1.Kettlebell squat 415 - B2.Bentover KB row 41060 sec C1.Single-le ...

Single-leg hip raise Lie on your upper back across a bench with one leg bent at 90 degrees. Drive through the heel of your bent ...

Bentover KB row Hinge at the hips until your torso is at 45 degrees and pick up two kettlebells. Squeeze your shoulder blades to ...

Trap-bar Romanian deadlift Set up as you would for a regular trap-bar deadlift standing in the middle of the apparatus so you’r ...

Leg curl with sliders Lieonyourbackwithyourhandsat your sides and both feet placed on sliders. Raise your hips slightly off the ...

98 MUSCLE & FITNESS / NOVEMBER 2017 I f you live in the gym then chances are you also live for summer. While summer bodies a ...

F L E X ...

UTILISED CORRECTLY, THE SAME BARBELLS, DUMBBELLS AND MACHINES WE USE TO IGNITE HYPERTROPHY CAN ALSO BE EXTREMELY EFFECTIVE TOOLS ...