Health & Fitness
Muscle Evolution

Muscle Evolution July - August 2015

Muscle Evolution is South Africa's leading resource for weight training, competition news and reviews, supplementation and nutrition. Established in 2003, Muscle Evolution has built a loyal following among the passionate local bodybuilding community. Muscle Evolution offers locally relevant, in-depth and informative content in innovative, progressively-designed features that are written by SA’s top bodybuilders, coaches and industry experts, to deliver a comprehensive and compelling read for competitive and aspiring bodybuilders, and serious gym-goers alike.

South Africa
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Back issues only
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in this issue

3 min.
own your niche

If you’re reading this, congratulations, you’ve survived yet another evolution in this dynamic sport of ours, both here in South Africa and worldwide. With the current hype and interest in fitness at an all-time high, we might just be part of a slowly dying breed, but I kinda like that idea. If you look around you’ll see more people than ever before trying to get into shape as the global health and fitness phenomenon continues to gather steam. However, being the extremists that we are, we continue to push the boundaries of size, symmetry and proportion, all while trying to achieve the lowest body fat levels humanly possible. This is because, as I’ve said countless times in the past, we didn’t enter the gym to simply fall in line. We didn’t…

5 min.
muscle news

PURE NUTRITION TECHNOLOGY PURE SHAKE Pure Nutrition Technology offers performance based nutrition to improve training intensities and performance, maximise recovery, and maintain optimum health. All products in the range are soya free, sugar free, gluten free, and are free of prohibited substances as listed in the Prohibited List 2010 compiled by the World Anti-Doping Agency (WADA). Pure Shake is a premium high energy, high protein food supplement. Each serving contains essential nutrients including protein, carbohydrates, vitamins and minerals to support recovery after training and supports an increase in lean muscle mass when used in combination with a resistance training programme. USN 3XT-PUMP USN’s 3XT-PUMP All-In-One Pre-Workout, part of the company's hardcore range, is formulated to include the most scientifically grounded nutritional technology to help you enhance your performance and recovery potential. Patented and…

5 min.
ask m.e

WEIGHT GAINERS Q I’m 25 years old and weigh 59kg. I’ve been training for more than a year now but have failed to gain weight or develop abs. I’d like some advice on what supplements I must buy in other to gain weight. Elliot Mbongeni A Building muscle while simultaneously losing sufficient body fat for your abs to show through is no easy task. However, with diligence, hard work and perseverance you can certainly achieve your goal of gaining muscle mass and sporting that desirable six pack. Below are some key diet, supplementation and training tips that I’m sure will help you in your quest: 1. EAT SUFFICIENT PROTEIN For those serious about adding muscle mass a good rule of thumb is to aim for at least 2,5-3g of protein per kilogram of bodyweight.…

1 min.
m.e people

M.E People is a forum for our readers to share their photos. Whether it has been your dream to see yourself in a bodybuilding magazine, you have some healthy competition with friends or simply need to keep yourself accountable, keep an eye on our Facebook and Twitter feeds for the M.E People theme each edition. You have put in the hard work - now share it with likeminded people all over the country. This forum is where we give our readers a platform to communicate visually and be part of Team Muscle Evolution. Follow us on Twitter (@muscleevomag) and Facebook (muscleevolution-southafrica’snumber1bodybuildingmagazine) to be first to send your photos in for the next edition! The address to send photos is info@muscleevolution.co.za ALL PHOTOS, NAMES AND SPELLING AS SUPPLIED BY READERS. MUSCLE EVOLUTION ACCEPTS…

2 min.
tech gear

Garmin fenix3 Garmin recently released the f›nix 3, the latest GPS sportwatch for demanding athletes and outdoor adventurers. This sophisticated watch supports a full range of sport activities, from advanced fitness training, swimming and trail running, to triathlon, cycling and hiking, providing feedback and a wealth of data on a multitude of metrics. Sporting a new, slimmer design than its predecessor, a stainless steel bezel, high resolution colour display and smartwatch features, the new f›nix 3 is also suited for everyday use. When paired with a smartphone the f›nix 3 provides smart notifications, weather forecasts and more. Available in three style variants, namely Silver, Grey and the premium Sapphire option, which has a scratch-resistant, domed sapphire lens and a linked stainless steel strap. SAMSUNG GALAXY S6 AND S6 EDGE The sleek, ultra thin…

5 min.
train like a boss 12 do’s & don’ts of modern bodybuilding

DO... THE BASICS RIGHT It’s a tried and trusted fact that the basics build muscle. If your goal is to gain serious mass you have to perform the bread-and-butter basics like squats, bench presses and deadlifts. Do them religiously and then reassess the situation. Do what works for you though. We are all built differently and we all react differently to exercises. So stick to the basics but if your shoulders hurt while doing a bench press, find an alternative and don’t continue with it just because your favourite bodybuilding icon swears by it. DON’T... BELIEVE THAT MORE EQUALS MORE The less time you train the better. If your workout lasts more than 60 minutes your blood sugar levels drop and cortisol, a catabolic hormone that promotes muscle breakdown and fat storage, will increase. Keep…