TACTICS FOR AN ATHLETE'S BODY

 BY MARTIN ROONEY  //  PHOTOGRAPHS BY MATTHEW SALACUSE

So maybe you'll never be asked to represent your country at the Olympic Games or sit on the subs bench at a Premier League match. So if you're not an elite athlete or a professional footballer, why train like one? You shouldn't need much evidence besides the bodies 
of the men who are. Follow this programme, train as though you're headed for Olympic or League Cup glory and you'll improve strength, speed and overall body composition. You will train for what are known as the Big Four: the 40-yard sprint, 5/10/5 cone drill, 225 bench and vertical leap. Before you start this routine, you'll test each of these on the same day with the help of a partner who will mind the stopwatch and spot you on the bench. Once you've determined your starting numbers, you're ready to begin a six-week programme. You'll train four days a week, with one upper-body day, one lower-body day and two speed days. You can add one active recovery or steady-state cardio day if you prefer, but be careful not to burn yourself out. This is a six-week crash course to get you primed for action. The high-intensity nature of the programme, especially the speed days, won't just raise your game, it will also attack your body-fat stores like you won't believe. At the end of six weeks, it's time to re-test. If you've followed this plan closely, we can guarantee your numbers will improve. And more important for 
you, you'll like the way you look.

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JET FUEL

BY JOE WUEBBEN

If your training is anything 
close to that of an elite athlete's—workouts that routinely span more than an hour, not to mention the occasional smattering of two-a-days—
your body has undoubtedly become acquainted with one of its greatest enemies: cortisol. Have too much of this muscle-wasting hormone circulating in your body and a few undesirable things occur: your immune system becomes weaker; stamina, strength, and overall athletic performance drop; and your injury risk increases exponentially.

"Exercise is a little bit like an earth-quake or a tremor to a building," 
says Tom Bilella, a certified clinical nutritionist and former competitive bodybuilder. "There's structural damage to the system. In this case, it's your muscles. When muscles are working hard, the first thing that happens is you typically get a cortisol response from the adrenal system. Both the length and intensity of your training will have a profound effect on the amount of cortisol released and the amount of damage done."

When you train for more than an hour, the effect is more pronounced. Cortisol tends to increase blood sugar and break down muscle, and catabolism is the last state you want to be in when physical enhancement is your goal. Keeping cortisol at bay and remaining in the desirable anabolic state requires eating the right foods, in the right amounts, 
at the right times, particularly around workouts. "I call it being nutritionally responsible," Bilella says.

The scientific explanation behind such responsibility can get complicated, but the following methods offered by Bilella are much simpler. Adhere to them and your performance in the gym will be maximised.

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A MAN OF MANY PARTS

BY JOHN PLUMMER // PHOTOS COURTESY OF MULTIPOWER PROFESSIONAL

Spend any amount of time with Günter Schlierkamp and you invariably come away 
feeling a little bit better about the world. Günter is one of those guys who just radiate good vibes and energy. He doesn't see a glass half empty: he sees it half full, with the potential for greatness.

Of course, he has plenty to be happy about; born in Germany, he moved to the United States, became one of the world's best bodybuilders, dabbled in Hollywood movies and married one of the most desirable women in the world—
fitness model and TV star Kim Lyons. But his positive attitude isn't a consequence of his achievements; it is a cause of them. Günter really is a man who loves life and the opportunity to improve it further.

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ISSUE 288 TABLE OF CONTENTS

TRAINING

38 TACTICS FOR AN ATHLETE'S BODY

Follow this workout and get bigger, faster and more powerful than ever before.

By Martin Rooney

48 SHOCK FOR NEW GROWTH
Get bigger everywhere with this
body-thrasher.
By Myatt Murphy

64 PRINCIPLED GROWTH
The Weider Principles revolutionised resistance training. We took 10 and combined them into five workouts that'll revolutionise your physique.
By Jimmy Peña and Mark Thorpe

96 I CAN'T GET RIPPED!
Can't reach the mountaintop? Consider these physique-altering adjustments.
By Joe Wuebben

120 53 WAYS TO BUILD MASS AND STRENGTH
When it comes to getting bigger and stronger, small changes in the way you lift, eat, rest and think can make all the difference.
By Jim Stoppani, Jimmy Peña and Mark Thorpe

FEATURES
82 A MAN OF MANY PARTS
He beat Ronnie Coleman and competed in eight Mr Olympias.
Now Günter Schlierkamp has a new mission: to promote bodybuilding to the general public.
By John Plummer

90 FIGHTING BACK
At 49 years old, Herschel Walker is still going strong—and kicking ass.
By Matt Tuthill

108 FULL RECOVERY
Our recovery guide picks you up off the gym floor.
By Jim Stoppani

128 A VIEW FROM THE TOP OF THE MOUNTAIN
Australasian Wrestling Federation Champion Ben Coles explains the secret to his success.
By DAVID ROBSON

NUTRITION
46
JET FUEL
Nutritionist Tom Bilella shows you how to eat for maximum ­performance.
By Joe Wuebben

56 VITAMIN D
The superman's choice of vitamin.
By Richard Miller

102 CARNITINE
Flipping the metabolic switch for enhanced performance and recovery.
By Tim ziegenfuss

FEATURED DEPARTMENTS
76 CLASS IN SESSION
Cardio
The top five cardio training mistakes and how to correct them.
By Greg Merritt

114 CLASSIC MUSCLE
arms
Armed For Sport
BY Lance Hooton
chest
Stimulus Package
By Justin Grinnell
abs
Multitask Mayhem
By Adam Mosher

COLUMNS, ETC...
14 The Edge
132 DEAR DANIELA