POINT/COUNTERPOINT KNEE WRAPS


PRO “We old guys have to wrap up. But I think young guys should also wrap their knees before any heavy sets on squats, leg presses or hack squats. You have to be proactive.”


— Pete Ciccone, 2010 NPC USA Championships, light heavyweight, second place


TRAINING TIME


CON “I want to feel my quads working and not focus on my knees. Also, I don’t want to go so heavy that I need to wrap. I’m not a powerlifter. I’d rather not wrap and keep my reps at or above 10 per set.”


— Al Auguste, 2010 NPC USA Championships light-heavyweight winner


LAT FOCUS


Many bodybuilders complain that they cannot feel their lats during workouts. The problem is that most rely too much on their biceps and forearms — and not on their lats — to pull the weight. A study from University of South Carolina Upstate shows that you can better target the lats with correct focus. The researchers had women perform the lat pulldown with


just basic instructions or with verbal instructions on how to focus on the lats and minimise arm involvement. They measured the muscle activity of the lats with electromyography during each attempt. They found that although the muscle activity of the biceps remained the same in both trials, the muscle activity of the lats increased by about 20% when the subjects received specific instructions. So, focus on pulling with your back instead of with your arms by squeezing your shoulder blades together and concentrating on the tension in the lat muscles.


“I’ve always been a low-volume guy. I’ve adopted principles from DC [Doggcrapp] and Dorian Yates’ style of HIT [high-intensity training]. I think of my training as an experiment. If something doesn’t work, I change it, but the key is maximising intensity in a minimum amount of time. That’s just what I find works best for me.” — Cedric McMillan, 2011 Europa Show of Champions winner


20 FLEX


TRISH WARREN


n Wearing: Better Bodies tank top and shorts, Nike Air Max shoes n Listening to: my fitness routine music (during fitness routine practice); rock or heavy metal (at MetroFlex Gym); country (during cardio at home)


— Jim Stoppani


n Taking: (with breakfast preworkout meal) fish oil, flaxseed oil, flora, calcium, vitamin D;


(with postworkout meal) multivitamin


n Drinking: (preworkout) orange- flavoured whey shake with 10 g protein, creatine, glutamine, etc.; (postworkout) chocolate- flavoured whey shake with 25 g protein, 5 g carbs


n Eating: (before workout) five egg


whites, one egg yolk, small bowl of porridge with blueberries or blackberries, coffee; (after workout) 140 g chicken, 140 g sweet potato, 60 g spinach


2011 Fitness International, third place What I’m . . .


TURN DOWN THE VOLUME


BILL COMSTOCK; KEVIN HORTON; ISAAC HINDS


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