In The Gym 11 Dis-Chem Living Fit

WORKOUT

MAXIMUM MUSCLE MASS

5 MOVES FOR

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THE ANABOLIC RESPONSE

MASSIVE GAINS IN SIZE AND STRENGTH

KK’S TIPS TO MASSIVE MUSCLE

WITH MORE MUSCLE ACTIVATED DURING EVERY REP, COMPOUND EXERCISES CAUSE THE GREATEST AMOUNT OF MUSCLE TISSUE MICRO-TRAUMA. This stimulus initiates the natural anabolic response that rebuilds muscle fibres to make them bigger and stronger than before.

This response includes the release of important anabolic hormones such as testosterone, human growth hormone and insulin-like growth factor, at levels that generally exceed any other type of exercise. Studies also show that compound lifts elevate levels of these anabolic hormones for 15-30 minutes after exercise to support the muscle repair and growth process.

And when you combine this natural exercise response with the right nutritional and supplement plan, and adequate rest, you have a recipe for serious muscle gains.

THE WORKOUT

MOVE 1: Deadlifts

MOVE 2: Squats

MOVE 3: Bench presses

MOVE 4: Seated military presses

MOVE 5: Bent-over barbell rows

Muscle mass is forged

in the gym and the best

exercises to achieve

this goal are the major

compound lifts.

COMPLETE 3-5 SETS PER EXERCISE. COMPLETE ALL 5 EXERCISES. Perform 8-12 reps per set for the best gains in size.

TIP 1HIT THE HEAVY

COMPOUNDS, ESPECIALLY SQUATS, DEADLIFTS AND

BENCH PRESSES.They work numerous muscles

and create the biggest anabolic response.

TIP 2FEED YOUR MUSCLES WITH THE FUEL THEY

NEED TO GROW.Increase your daily calorie

intake, focusing on nutrient-dense whole foods whenever

possible.

TIP 3REST. The real growth

happens between sessions when you feed your muscles with the right nutrition and

give them the time needed to repair and rebuild.

KHULEKANI “KK” SIBIYA IS A WBFF PRO MUSCLE MODEL AND IS AN NPL BRAND AMBASSADOR AS

PART OF THE #YELLOWARMY.

In The Gym 3

OVERHAND GRIPON THE BAR

DRIVE THROUGHYOUR HIPS

DEADLIFTSMOVE 1

MUSCLES TARGETED:GLUTES, UPPER AND LOWER LEGS, LOWER AND MIDDLE BACK.

THE START: Place your feet flat on the floor beneath a loaded bar. Drop your hips down and grasp the bar with an overhand or mixed grip. Position your hands at shoulder-width or slightly wider apart.

THE MOVE: Lift the bar by extending your knees and driving your hips upwards. Keep the bar close to your body throughout the lift. Pull your shoulders back at the top of the lift and hold for a count. Return to the starting position by bending your knees and dropping your hips back. Keep your back straight and your knees pointed in the same direction as your feet throughout the entire movement.

KEEP YOUR FEET FLATWORKOUT

THE

THE ANABOLIC RESPONSE

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THE START: Position yourself under a racked bar, placed at shoulder height. Place the bar on the back of your shoulders and grasp the bar on either side with a wide grip. Stand upright to dismount the bar from the rack and take a step backwards. Position your feet shoulder-width apart and keep a slight bend in the knees.

THE MOVE: With a straight back and your head facing forward, bend at the knees while allowing your hips to drop down and back. Keep your knees pointed in the same direction as your feet as you descend downwards. When your knees and hips are fully bent, drive yourself upwards through your feet and heels as you extend your knees and hips until you reach the starting position.

MOVE 2 SQUATS

A B

MUSCLES TARGETED:UPPER LEGS (PREDOMINANTLY QUADRICEPS), GLUTES, CALVES, LOWER BACK AND CORE.

WITH MORE MUSCLE ACTIVATED DURING EVERY REP, COMPOUND EXERCISES CAUSE THE GREATEST AMOUNT OF MUSCLE TISSUE MICRO-TRAUMA. THIS STIMULUS INITIATES THE NATURAL ANABOLIC RESPONSE THAT REBUILDS MUSCLE FIBRES TO MAKE THEM BIGGER AND STRONGER THAN BEFORE.

In The Gym 5

THE START: Lie on your back on a bench, under the racked bar. Keep your feet on the ground. Grasp the bar using a medium-width grip. Unrack the bar by straightening your arms and position it over your upper chest.

THE MOVE: Lower the weight to your mid-chest in a controlled manner. Flare your elbows out at a 60-75o angle. Press the bar back up until your arms are fully extended.

BENCH PRESSESMOVE 3

MUSCLES TARGETED:CHEST (PECTORALIS MAJOR), SHOULDERS (ANTERIOR DELTOID) AND ARMS.

KEEP YOUR FEET ON THE GROUND

KEEP ELBOWS BETWEEN 60-75O

MEDIUM WIDTHGRIP ON BAR

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THE START: Sit on a shoulder press bench. Grasp the racked Olympic bar with a slightly wider than shoulder-width overhand grip. Unrack the bar and position it near your upper chest.

THE MOVE: Press the bar up until your arms are extended overhead. Return the bar to your upper chest.

MOVE 4 SEATED MILITARY PRESSES

A B

MUSCLES TARGETED:SHOULDERS (DELTOIDS), TRICEPS AND UPPER BACK.

REMEMBER TO take your post-workout shake. A whey protein shake mixed with water, or another mass builder shake if you’re looking for serious mass.

GR

IPV

AR

IATIO

NSA SHOULDER-WIDTH OR UNDERHAND GRIP

INCREASES LAT ACTIVATION.

A WIDE OVERHAND GRIP INCORPORATES MULTIPLE MUSCLES IN YOUR BACK, WHILE

SLIGHTLY EMPHASISING YOUR REAR DELTS AND UPPER MIDDLE BACK MUSCULATURE.

WIDE OVERHAND GRIP

In The Gym 7

THE START: Bend your knees slightly and bend over the bar with your back straight. Grasp the bar with your chosen grip.

THE MOVE: Pull the bar to your upper waist, maintaining your back position as you do so – do not arch your lower back. Return the bar to the starting position, where your arms are extended and shoulders are stretched downward.

BENT-OVER BARBELL ROWS

MOVE 5

MUSCLES TARGETED:MAJOR MUSCLES OF THE UPPER AND MIDDLE BACK, ARMS (PREDOMINANTLY BICEPS AND FOREARMS), LOWER BACK, HAMSTRINGS, GLUTES AND CORE.

HOLD BAR WITH UNDERHAND GRIP

BEND YOUR KNEES SLIGHTLY

CONTRACT YOURUPPER BACK