Professional Documents
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Muscle & Fitness USA - November 2016
Muscle & Fitness USA - November 2016
GROW
NOW
KILLER WORKOUTS
FOR MAX GAINS:
X STRENGTH
X CROSSFIT
X ABS & CORE
BONUS
POSTER
INSIDE!
P.16
CONOR
McGREGOR
IN THE GYM AND
THE RING WITH
THE STAR OF
UFC
205!
P. 12
BODY
WEIGHT
BLAST!
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Display until November 28, 2016
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NOVEMBER 2016
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NOVEMBER 2016
VOLUME 77 | NO. 10
IN EVERY ISSUE
10 FROM THE CHAIRMAN
194 ASK
200 THE LAST WORD
FEATURES
88 Kettlebell
Arm Workout
How a cannonball
with handles can
spark new growth in
your bis and tris.
102 Lets Feast
Thanksgiving meals
tailored for every diet.
108 Chase Savoie
Go the whole nine
yards with an IFBB
pro who chose the
stage over the gridiron.
114 Power Past
Plateaus
The road to gains
is paved with
heavy-ass weight.
122 Mine for Gains
A month-long,
landmine-heavy routine to unearth crazy
size and strength
improvements.
134 Game On
Turn your traditional
tailgate into a
nutrient-dense feast.
142 Boost
Your Bench
Give this program six
weeks and youll add
serious poundage to
your bench press.
154 40 Years
of Rocky
After 40 years,
Rocky Balboa still
inspires you to run
stairs and guzzle
raw eggs.
164 Slide
into Muscle
Stability, new muscle,
and a serious six-pack
are what youll get out
of this slider workout.
172 The
Pazmanian Devil
Boxer Vinny Paz
broke his neck in a
near-fatal car crash.
Thirteen months later
he became champ
again. Twenty-four
years later, Hollywood made a movie
about his life.
180 Strange Days
Scott Adkins hopes
his mystery role
in Marvels Doctor
Strange will get him
off the C-list.
186 Level Up: Legs
A bare-bones routine
with enough tweaks to
provoke new growth.
25 EDGE
Laser from
American
Gladiators; a
bodybuilder
with no pulse;
10 facts about
testosterone;
how to lift
a car.
53 TRAIN
A squat
variation for
size and improved form;
one plank
yields double
the gains;
CrossFit with
Franco.
67 EAT
What to
do with
Turkey Day
leftovers;
healthy mac
and cheese;
snap into
healthy meat
snacks.
SECTIONS
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FROM THE
CHAIRMAN
FROM THE EDITOR
CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER
David Pecker
UFC at
MSG
M&F congratulates UFC for
making it in New York, NY.
WITH CONOR MCGREGOR ON OUR
cover, we celebrate UFCs rst-ever New
York ght card, to be held at Madison Square
Garden on Saturday, Nov. 12. Since its
founding in 1993, the UFC has grown by
leaps and bounds, overcoming steep
challenges to reach its current level of
success and revolutionizing not just the ght
business, but the pay-per-view one, too.
First characterized as a brutal sideshow,
mixed martial arts faced a tough road early
on. Despite the naysayers, MMAs boosters
worked tirelessly to clear its good name and
get states to sanction bouts. One by one,
states began to recognize MMA as a
sanctioned sport, and as they did, they saw
their own fortunes rise, as events sold to
capacity and MMA-themed gyms began to
sprout. And, even with dire predictions,
hospitals werent overrun with MMA
casualties. It soon became clear that mixed
martial arts was not the threat to society
critics claimed it to be, and that the UFC is a
forward-thinking organization breaking
ground where no other sports have before.
So it is with great pleasure that I welcome
UFC to American Medias home state of New
York and congratulate Dana White, the
Fertittas, and the entire UFC organization on
nally receiving sanctioning in all 50 states.
To commemorate the occasion, in addition to
featuring Conor on the cover of Muscle &
Fitness, we have Paige VanZant on the cover
of Muscle & Fitness HERS, and Dana White
on the cover of Mens Fitness. Never in our
history have we synced up our covers, but
never in history has
UFC held an event at
the Worlds Most
Famous Arena.
Sincerely,
David J. Pecker
EDITOR IN CHIEF
Shawn Perine
EDITORIAL ADVISER
Paul Triple H Levesque
EDITORIAL
MANAGING EDITOR, ENTHUSIAST GROUP/BOOKS
Brian Good
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ASSOCIATE EDITOR Andrew Gutman
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Joseph Mills, Marc Bailes
RESEARCH EDITOR Adam Bible
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Chairman, President,
& Chief Executive Officer
of American Media Inc.
The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice
of a qualied health care practitioner.
THE
16
2
N
OC
OT
VO
EM
B EBRE R2 021061 6
FROM:
CONOR McG R E G OR
an oblong rather than round face that can, even when hes
talking calmly, look like a wounded Alsatian snarling. Hes
a born showman, whose simple walk across a room has the
immortal swagger of a rock star. His prematch, in fact, anytime, comments are the gold dust of provocative, harshly
funny put-downs that build ticket sales and generate millions of pay-per-view dollars. Videos of his ghts, where
you know the result, cost $60 to watch on the UFC site.
In the ring, his fat-free, almost eshless slight frame
transforms into a ruthless brutal weapon. He ghts more
like a traditional boxer, swiveling his shoulders to dodge
murderous blows and delivering combinations of punches
of deceptive power from someone his weight. In lms of his
ghts, the astonishment of his opponents when punched
betrays their pain. The kicks, elbows, and knees strikes
must hurt too, but the punches rattle their being and look as
if they penetrate to the places closest to death.
His rise to the top was, to cuddle a clich, meteoric. It
took him slightly over two years from his rst UFC ght
to his rst championship. White brought him to the States
after hearing so much about him on a trip to Dublin, where
McGregor, then an apprentice plumber, was building a
reputation in cage ghts, and signed him never having seen
him ght. In McGregors second UFC ght, against Max
Holloway in Boston in 2013, he tore the ACL in his knee,
one of the hardest injuries for any athlete to recover from,
but still won the ght. It could have all ended there. For
someone less determined, and less singularly focused, it
would have. After 11 months of rehab and training, ignoring
LEFT-HAND MAN
NOVEMBER 2016
how many times that chin has been touched. I can count on
my hand how many times Conor has been hit clean on the
chin. Its very, very little. He hasnt taken any damage
realistically. He took some damage in the Diaz ghts. Other
than that his chin is perfect. If he keeps doing what hes
done for the past 10 or 12 years, he could ght until hes 40.
CONOR McG R E G OR
CWFC 51 | VICTIM:
IVAN BUCHINGER |
DEC. 31, 2012
Before coming to the
UFC, McGregor held two
Cage Warrior Fighting
Championship (CWFC)
belts in the featherweight and lightweight
divisions. He won the
then-vacant lightweight
belt against Ivan Buchinger with a left hook
that collapsed his foe
into a heap.
UFC ON FUEL TV 9
| VICTIM: MARCUS
BRIMAGE | APR. 6,
2013
McGregor made a
statement in his debut
against Marcus Brimage
when The Notorious
landed an onslaught of
precise punches and
kicks before finishing off
the Bama Beast with
what would become his
signature left.
CONOR McG R E G OR
McGregors training
also includes
elements of yoga
and Pilates.
18
NOVEMBER 2016
3
think of. But even before he was discovering movement,
he was discovering being a lot more loose and
2
nimble and being able to put his body in
positions that are uncomfortable and
stretching out from there.
What tips do you have for the average
person whos trying to gain exibility?
Go join a yoga or a Pilates class or
gymnastics or something like that. If you
cant afford that, go onto YouTube and
do it at home. Its not about what you
can do, its about what you actually
do. Just get up and start moving,
thats the main thing. Squats,
stretch, do some bear crawls up
and down the mat or up and down
your home. Just get the body
moving and in positions where
you feel slightly uncomfortable and
from here you can get loose and
more nimble.
JIBBER- JABBER
CONOR McGREGORS exceptional skills extend well beyond
the Octagon. His wit and intellect are as quick as his jabs, and his
trash-talking persona stands head and shoulders above his 5'9"
frame. Here are five of McGregors greatest burns:
To Rafael
dos Anjos
leading
up to their
scheduled
fight at
UFC 196
on March
5, 2016.
(Dos Anjos
pulled out
with a broken foot.)
To 5'6"
Chad
Mendes
before they
fought at
UFC 189
on July 11,
2015.
Calling out
all fighters
at the
UFC Go
Big press
conference
on Sept. 4,
2015.
Responding to a
ribbing
from lightweights
Jose Aldo
and Rafael
dos Anjos
after a loss
to Nate Diaz
at UFC 196
on March 5,
2016.
After KOing
poundfor-pound
great Jose
Aldo at
UFC 194
on Dec. 12,
2015.
> Twenty-three years since its inception, the UFCs fighters are
tougher than ever. These six fighters are leading the way for making
MMA the fastest-growing sport in the world.
STIPE MIOCIC
(HEAVYWEIGHT CHAMPION)
STEPHEN WONDERBOY
THOMPSON
CODY NO LOVE
GARBRANDT
Miocic is part of a new breed of heavyweight fighters who captivates the crowds
with dynamic fights instead of lethargic
slugfests. His superior conditioning,
athletic footwork, and quick hands prove
that big doesnt have to mean boring.
He has seven fight-night bonusesthree
fights of the night, three performances of
the night, and one knockout of the night.
NOVEMBER 2016
20
CONOR McG R E G OR
UFC FEATHERWEIGHT
CHAMPION
Conor
McGregor
UFC FEATHERWEIGHT
CHAMPION
Conor
McGregor
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INSPIRATION
10 THINGS...
FEATS OF STRENGTH
A step-by-step guide to
lifting a car, p50.
ASS KICKER
Laser from American Gladiators
on roids and body slams, p34.
Doctor
Strange
The MCU continues to expand with its newest
blockbuster, Doctor Strange, about an egotistical
doctor who loses his career but gains kick-ass powers.
EDGE
HOT LIST
GO
TRAIN
DRINK
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SOCIAL MEDIA Go to muscleandtness.com for the latest in training, nutrition, and supps.
@muscle_tness
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andtnessmag
@muscle_and_
tness
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STAR POWER
Hollywoods
Reaching Man
Jack Reacher villain PATRICK HEUSINGERs
career is finally cruising to the silver screen.
BY MIKE HAMMER
EDGE
STAR POWER
30
THE HUNTER Patrick Heusinger has spent most of his acting career as a stage and
TV performer, but he makes his silver screen debut in Jack Reacher: Never Go Back.
NOVEMBER 2016
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IRON MAIDEN
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JIM STARR
trained six
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Gladiator
shape.
All-American
Gladiator
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34
NOVEMBER 2016
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Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2016
EDGE
LIVING
LEGEND
Of all the cast
members, Starr,
as Laser, was the
longest-running
Gladiator on the
show, appearing
in all seven
seasons.
F O U R P O IN T S EN T ER TA IN M EN T
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IT
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Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2016
EDGE
INSPIRATION
Heart
of Bold
E-MAIL US
IRON MAN
Doctors
implanted a
ventricular
assist device to
keep Andrew
Jones alive while
he awaits a
heart transplant.
38
NOVEMBER 2016
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NEW
EDGE
10 THINGS
Testosterone
1|TESTOSTERONE IS A
9|HYPOGONADISM IS A
T-SOME
AN ITALIAN STUDY
suggests men who are
in love have lower
testosterone levels and
4|SIGNS OF LOW T
6|WHILE TESTOSTERONE
of testosterone replacement
therapy dates back to 1849 when Arnold
Berthold, a German zoo curator, observed
roosters that were castrated. They
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46
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MR. OLYMPIA
MENS
BODYBUILDING
(OPEN)
PHIL
HEATH
Prize money:
$400,000
Heath tied
Dorian Yates
(1992-1997) by
winning his sixth
consecutive
Sandow trophy.
MENS PHYSIQUE
JEREMY BUENDIA
QPrize money: $15,000
QBuendia was favored to
walk away with his third straight
Physique O title, and after
spending the year training, he
proved the oddsmakers right.
Olympia Rewind
48
NOVEMBER 2016
PER BERNAL
FIGURE
LATORYA
WATTS
QPrize money:
$35,000
QWatts won her
second O title as
4x winner Nicole
Wilkins fell to fourth.
MENS
BODYBUILDING
(212)
FLEX
LEWIS
WOMENS PHYSIQUE
JULIANA MALACARNE
Prize money:
$40,000
FITNESS
OKSANA
GRISHINA
QPrize money: $35,000
QGrishinas highflying, Michael Jacksoninspired routine resulted
in her third straight
Olympia win.
CLASSIC
PHYSIQUE
DANNY
HESTER
Prize money:
$12,500
BIKINI
COURTNEY KING
QPrize money: $35,000
QKing delivered an
upset by dethroning threetime Bikini O champ
Ashley Kaltwasser, who
dropped to fourth place.
Hester won
the first-ever
Classic Physique
O title six months
after winning the
first pro Classic
Physique show in
IFBB history.
NOVEMBER 2016
49
EDGE
FEATS OF STRENGTH
EXPERT CONTRIBUTOR
NOVEMBER 2016
I L LU S T R AT I O N S B Y M A R K N E R YS
BODY WEIGHT
RECOVERY
CROSSFIT
Prepare to
Engage
Use sumo squats
to instill good
form and burn
out your legs.
BY ERALDO MAGLARA,
N.S.C.A., C.P.T.
PER BERNAL
HOW TO DO IT
Start with toes
pointed out and
legs wider than
shoulder width.
Hold a dumbbell between
your legs, and
squat until your
thighs are
parallel with the
floor; keep your
torso straight.
TRAIN
INSTANT MUSCLE
FOR MORE
MAKE IT
TOUGHER
2
Down
the Pike
Use plank pikes to improve core strength
and spine stability. BY ANDREW GUTMAN
SHIFTING FROM A stationary
plank to a pike position will force
your body to adapt to new demands. Keeping your abs and
glutes tight during each repetition
will build core strength thatll
54
NOVEMBER 2016
HOW TO DO IT
PLANK PIKE
Start in a plank position,
resting on your elbows directly
beneath your shoulders. Aim to make
a straight line with your body; keep
your back straight at all times.
FORM CHECK
Decrease the height you raise
your hips if your back rounds
during the pike.
DUSTIN SNIPES
TRAIN
FOR MORE
FORM
CHECK
Suit Yourself
56
NOVEMBER 2016
HOW TO DO IT
SUITCASE DEADLIFT
Stand with
your feet
shoulder-width apart
and bend at the hips
to grasp the handle of
a kettlebell, dumbbell,
farmers walk handle,
or barbell.
With your
chest up and
a straight back, push
your hips forward
and extend them at
the top of the movement. Do not round
your back.
PER BERNAL
TRAIN
BODY WEIGHT
FOR MORE
Major Muscle
This five-round beast recruits all of your
major muscles and taxes your whole body.
WHAT IT IS
WHY IT WORKS
THE WORKOUT
EXERCISE
A FIVE-EXERCISE, five-round
REPS
Broad Jump*
Knee-to-elbow Pushup
5 (each side)
*For distance
ANDY McDERMOTT is a
personal trainer in L.A. Visit his website:
mcdermottfamilytness.com
GET
TWISTED
58
NOVEMBER 2016
IAN SPANIER
TRAIN
RATE MY WORKOUT
All at Once
Andrew F. from Burlington, VT, sent us his
full-body workout and asked us what wed tweak
for optimal strength gains.
BY KYLE HUNT, C.S.C.S.
LET US HELP
ANDREWS
OLD
WORKOUT
EXERCISE
SETS
REPS
10
Dumbbell
Bench Press
Lateral Raise
FORM CHECK
3
Triceps
Pushdown
Decline Situp
10
15
M&F RATING: B
OUR ADVICE
Lower the reps and increase
the sets on the first two
exercises to better target
your central nervous
system for strength gains.
Accessory work is just as
important: Cover all of your
bases by including a
hip-hinge, like the Romanian
deadlift; choose dips over
pushdowns; and swap
crunches for planks for a
stronger core.
ANDREWS
NEW
WORKOUT
EXERCISE
Dumbbell
Bench Press
Romanian
Deadlift
Dip
SETS
REPS
EDGAR ARTIGA
TRAIN
RATE MY RECOVERY
Brain
Freeze
Cryotherapy heals
your body by
freezing it in a
metal tank. Science
says otherwise.
BY MEAGAN DRILLINGER
ALONG WITH STRETCHING
62
MORE INFO ON
CRYOTHERAPY
Whole-body cryotherapy
was invented in Japan in
1978 as a means to reduce
pain and inammation in
patients suffering from
rheumatoid arthritis.
The technology was then developed
and studied in Europe. Today,
while many athletes and gym goers
swear by the physical and mental
benets of a whole-body cryotherapy session, there are few scientic
studies that back up it up.
NOVEMBER 2016
21
<2 0
g
Protein
Fat
g
Sugar
TRAIN
CROSSFIT I
FOR MORE
ON THE CLOCK
Set your timer:
Elite CrossFitters
can finish Fran in
two minutes,
but for the average
gym goer anything
under deserves a
golf clap.
NOVEMBER 2016
HOW TO DO IT
CROSSFITINFUSED
WORKOUT:
FRANCO
EXERCISE
Barbell Squat
SETS
REPS
21, 15, 9*
*
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EAT
THAI-BOULEH
WITH GRILLED
TURKEY STEAKS
Courtesy of Chef Richard Blais
1.
2.
CHEW
ON THIS
356
55g
10g
10g
FAT
s
Five ways to keep stuffing your maw with
turkey, sweet potatoes, and other Thanksgiving
leftovers. BY JENNIFER ISERLOH
BER 2016
O L K L / G E T T Y IM AG E S; B O N A PPE T I T/A L A M Y;
R E A K E Y/ G E T T Y IM AG E S S T O C K F O O D/A L A M Y
TURKEY RAMEN
GRAB AND GO
TOSS IT
g
4 minced scallions, 1
tbsp minced ginger, and
2 minced garlic cloves.
Add the zucchini
noodles and cover until
they soften, 45
minutes. Toss in 2 tbsp
low-sodium soy sauce,
1 tbsp sriracha, and 2
tbsp water to form a
sauce. Toss well and
top with sliced turkey.
en to 400F.
muffin pan with
oking spray. Place 2
cups stuffing in a large
bowl with 3 eggs, 1 cup
chopped mushrooms, 4
chopped scallions, and
2 tbsp coconut milk.
Spoon the mixture into
4 muffin cups and
sprinkle with cup
grated parmesan. Bake
in oven until muffins are
firm to the touch, 2530
minutes. Turn out on a
plate and let cool.
CILANTRO
BEAN SALAD
FLAVOR UP
BAKE OFF
CHEESY
SWEET
POTATOES
CRANBERRYCARDAMOM
OATS
NOVEMBER 2016
69
EAT
15-MINUTE FEAST
GET MORE
JUMBO
BENEFITS
MAKES 1 SERV
2 tbsp jasmine
2 pieces of rice
6 oz cooked sh
Pad Thai noodles
5 fresh basil lea
cup fresh min
9 cilantro sprig
3 Boston lettuc
cucumber wit
1. Bring a mediu
water to boil. Co
until al dente, the
2. Fill a large bow
Dip one rice pap
the water for 1 s
Lay paper flat.
3. Place 46 shri
of noodles, basil,
lettuce in the cen
about 2 inches un
4. Fold the sides
tightly roll the pa
the end with the
5. Repeat with r
FOR THE PEANUT
2
1
/8
1
/8
1
2
2
tsp of water
tsp red peppe
tsp minced ga
tsp ground gi
tsp honey
tsp low-sodiu
tsp distilled w
tbsp all-natur
1. In a medium-s
whisk together t
well blended. (If
is particularly th
to add a bit more
the mixture.)
380
44g
31g
5g
CALORIES
PROTEIN
CARBS
FAT
70
MUSCLE
215
8g
13g
16g
CALORIES
PROTEIN
CARBS
FAT
EAT
HEALTHY CHEATS
CHEW
ON THIS
Mac Daddy
Turn comfort food into a protein-packed muscle builder by choosing the right
pasta, scaling back on cheese, and adding squash. BY JENNIFER ISERLOH
MAC AND CHEESE
1.
3.
2.
72
NOVEMBER 2016
298
21g
36g
11g
CALORIES
PROTEIN
CARBS
FAT
BRIAN KLUTCH
EAT
MEATLESS MEALS
CHEW
ON THIS
Wrap It Up
Pescatarians can get protein, omega-3s, a boost of vitamins, minerals, and
antioxidants from this spicy salmon wrap. BY CHRISTOPHER MOHR, PH.D., R.D.
COLLARD SALMON WRAP
2.
3.
NUTRITION FACTS
1.
4.
445
46g
7g
29g
CALORIES
PROTEIN
CARBS
FAT
Whats your
today?
"WBJMBCMFBUTFMFDUSFUBJMFST
5SZUIFTFPUIFSEFMJDJPVTBWPST
Chocolate Brownie
Cookie Dough
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MY LIFE COVERED
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All Rights Reserved.
PM1081016
EAT
FOOD FIGHT
Dark Meat
Protein
Saturated Fat
White Meat
2 8.2 g
1.5 g
INTANGIBLES
Protein
2 5.6 g
Saturated Fat
0.5 g
INTANGIBLES
1 5 % DV
Niacin
3 2 % DV
Zinc
2 4% D V
Zinc
1 0 % DV
Iron
11 % DV
Iron
7 % DV
O C K R A /A L A M Y; SHU T T ERS T O C K
Niacin
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EAT
FOOD I.D.
Snap
into It
Meat snacks are the
latest workout fuel.
BY JULIA BAINBRIDGE
FOR DECADES, MEAT
SNACKS were healthyish, on-thego protein sources youd pick up at
gas stations. Most also came with
up to 500 milligrams of sodium per
serving. Companies like Fusion
Jerky, which produces all-natural,
Asian-style jerky with about
200 milligrams per ounce, have
changed that.
It doesnt stop with jerky, either.
Bars made with grass-fed buffalo
meat and trail mixes like Dick
Stevens Jerky Trail Mix have slashed
the sodium and added heart-healthy
fats via nuts and antioxidants from
dried berries.
Its almost a meal replacement,
says DS Brands president Jeff Eckert.
The trend has been to rely on
better-quality meat, more innovative
flavors, and a wider variety of
animal proteins. Even Randy Macho
CHEW
ON THIS
Head to the jerk store for the latest and tastiest meat snacks.
20g
68g
PROTEIN
PROTEIN
2432g
PROTEIN
DICK STEVENS
JERKY TRAIL MIX
1012g
EPIC BAR
These meat, fruit, and
nut bars are highprotein and low-sugar.
Plus, Epic sources meat
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140150 calories (for
beef and bison options).
epicbar.com
NOVEMBER 2016
PROTEIN
FIELD TRIP
MEAT STICK
Each stick is made with
grass-fed, free-range,
antibiotic and hormonefree meats. Comes in
ve different avors.
70110 calories.
fieldtripjerky.com
FUSION JERKY
This all-natural jerky has
a soft and tender texture
resembling that of
Asian-style jerky. Free
of gluten, MSG, preservatives, and nitrates.
7090 calories.
fusionjerky.com
AMAROK 100%
BEEF STICKS
These sticks contain 20g
protein per serving, and
are made with antibioticand hormone-free, grassfed beef. 160 calories.
areyousuper
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80
811g
PROTEIN
AVAILABLE EXCLUSIVELY AT
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RESEARC H & DEVELOPMENT
EAT
SUPP SPOTLIGHT
Buyer
Beware
Your tub of protein might say 25 grams per
serving, but how much is actual protein? The
answer could be close to zero. BY AMY SCHLINGER
IF YOURE COMPARING
protein powders and are considering the cheapest tub, you may want
to think again. The crazy low price
tag could be a sign of protein
spiking, a sad, but common
practice when companies add
82
NOVEMBER 2016
James W
ebb
The ISSA Your Trusted Source for Fitness Education Since 1988
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you need to become a Personal Trainer, Elite Trainer, or Master Trainer. Take your
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EAT
SUPP SPOTLIGHT
TESTS WELL
BPI founder
James Grage
shows off a
physique
thats used
the right
protein.
PURE PROTEIN
Third-party testing
by a company like
ChromaDex ensures that
your protein is free of nitrogenspiking ingredients like cheaper
amino acids and tells you youre getting the highestquality product. Look for the official seal so you know
that your protein was tested by a third party. It may be
more expensive, but its money well spent.
84
NOVEMBER 2016
S I LV I A C O R T E S
EAT
WHEY TO GO
Rule 1 Protein
always places
consumer
satisfaction
over profits.
CHECK THE
INGREDIENTS
If the rst ingredient
isnt a form of protein,
someone is duping
you. Rule 1s are whey
protein isolate and
whey protein hydrolysate. Theres no
gluten, llers, or
banned substances.
But it does contain
the BCAAs leucine,
isoleucine, and
valineaminos that
can help induce
protein synthesis and
muscle growth.
CONSUME
PROTEIN PRE- AND
POST-WORKOUT
Protein
Rules
NOVEMBER 2016
A study published in
the European
Association for the
Study of Diabetes
found that consuming
whey before breakfast
helped lessen blood
sugar spikes, which is
good for managing
hunger cravings.
EXPERIMENT
In the kitchen, that is.
We all need a break
from protein shakes,
so consider mixing a
scoop of Rule 1 with
your oatmeal or adding some to wholewheat pancake batter.
For on-the-go snacks,
make protein bars or
overnight oats. Many
recipes are easy and
do not involve using an
oven or wearing a
Kiss the Cook apron.
Amy Jo Palmquest
Team Nutrishop Director
and a mother of 2.
www.NutrishopUSA.com | NutrishopUSA
KETTLEBELLS:
A NEW ANGLE ON
ARMS TRAINING
> Think small when it comes to kettlebell training
TTL
ellen
los
sw
LLS ARE AN
for building
ute strength. And
are excellent at revheart rate and working
t. But when it comes
smaller muscles like
biceps, and triceps,
ick with dumbbells
ar
ecause an advanced
r li
may not see results
sing
sly 15-pound
lebe
88
Not true.
In fact, kettlebell exercises
create a unique leverage that
increases your muscles time
under tension (TUT), eases joi
pain, and can eliminate cheatin
on certain exercises. So the nex
time you walk past a rack of th
cannonballs with handles, don
snort and wave them off. Inste
get creative and sub in these ei
arm exercises to optimize your
training.
NOVEMBER 2016
K E T T L E B E L L A R M S T R A I N I NG
The Workout
This kettlebell-heavy
program was designed
to spark serious muscle
growth. Alternate between
Workouts 1 and 2 with
four to seven days rest in
between. Adhere to a 3-20-2 tempothe rst
number is the lowering
phase, the second is the
pause at the bottom, the
third is the lifting phase,
and the fourth number is
the pause at the topfor
every exercise, adjusting
weight if necessary. Rest
30 seconds after each
exercise and 90 to 120 seconds between supersets.
Biceps
WORKOUT 1
EXERCISE
SETS
REPS
4
4
3
2B. Close-grip
Bench Press
68, 68,
810
2
2
Optional High-intensity
Finisher (for advanced lifters)*
EXERCISE
SETS
REPS
1
1
*After reaching failure, hold the weight in an
isometric position for as long as possible.
90
1.
Biceps Curl
Standing curls are a potent mass builder,
as the standing position is where youre
strongest and allows for maximal overload of the biceps. Now swap the barbell
for kettlebells, which hang below the
wrists, creating a constant pulling sensation, and get ready to redene what it
means to get a pump.
DO IT: Position the handle in the meat of
your palm to prevent the kettlebells from
slipping and rotating. If youre using larger
kettlebells, allow your palms to rotate
inward to allow for more room so the bell
can rest next to your leg.
NOVEMBER 2016
Using a kettlebell
stops you from
overcurlinga
surere way to take
the stress off of
your muscle. If you
feel the bell bang
or rest against your
forearm, youre
not using a proper
range of motion.
#Shatter SX-7
Pre-Workout
ENERGYV
www.samsclub.com
MuscleTech is Americas #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale
dollar sales 2001 to present. Read the entire label and follow directions. 2016
K E T T L E B E L L A R M S T R A I N I NG
3.
GROOMING BY CHRISTIE CAIOLA
4.
Triceps
1. Decline Kettlebell Skull Crusher
Skull crushers with a barbell or
EZ-bar can cause elbow pain,
especially when the weight gets
heavy. Using kettlebells removes
stress off the joint and allows your
limbs more freedom, which should
make for a more comfortable lift.
2.
Giancarlo Stanton
Rob Gronkowski
Russell Westbrook
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3.
98
MUSCLE & F
C H A SE SAVOI E
CHASE
SAVOIE
Birth Date
July 8, 1990
Birthplace
Metairie, LA
Current
Residence
Slidell, LA
Height 5'10"
Weight 205 pounds,
off-season; 185
pounds, contest
Career Highlights
2016 Mens Physique
Olympia, 12th; 2015
New York Pro Mens
Physique, 2nd; 2015
2016 Puerto Rico Pro
Mens Physique, 1st;
2014 NPC Nationals
C division, 1st (earned
pro card)
Sponsor AllMax
Nutrition
Web chasesavoie.com
110
NOVEMBER 2016
In His Blood
Savoie can, in part, thank his older halfbrother for his foray into bodybuilding.
He was a lower-level competitive
bodybuilder, so I think its in my genes,
Savoie says with a laugh. Ive always
loved the art of bodybuildingI think
its a beautiful sport. Ive never personally wanted to be huge, but I also have
all the respect in the world for those
guys. I think the way they look is amazing. Its just not for me.
Count the likes of aesthetics trailblazers like three-time Olympia winner
Frank Zane and ve-time Olympia
competitor Bob Paris among Savoies
inspirations.
They have a different look from the
bodybuilders of today, he points out. I
just wanted to maintain a mainstream
look that could carry me to modeling
or acting, so thats why I chose the physique division.
Savoie was mostly self-taught in
the weight room, and his rise to the
IFBB pro ranks did not come without
its hiccups.
I used to want to train every day, and
NOVEMB
SETS
6
5
4
3
3
REPS
SAVOIES
MUST-DO
MOVES
Legs Squat
Back Deadlift
Chest Incline
Bench Press
Shoulders Behindthe-neck Press
Triceps Lying EZbar Skull Crusher
Biceps EZ-bar
Preacher Curl
Calves Donkey
Calf Raise
Abs Hanging
Knee Raise
SAVOIES
TRAINING
SPLIT
Monday Chest,
Delts, Triceps
Tuesday Legs
Wednesday Back,
Biceps
Thursday Off
Friday Chest,
Delts, Triceps
Saturday Back,
Biceps
Sunday Off
PLATEAUS
> If youre chasing big numbers in the gym this
winter, using heavy-ass weight is a one-way
ticket to success. Heres everything you need
to know to get it done.
AD
NOVEMBER 2016
P OW E R PA ST PL AT E AUS
90
%
MAX EFFORT
STRENGTH
FOR GROWTH
116
SETS &
REPS*
PERCENTAGES
SETS
REPS
AMRAP
PERCENTAGE
3
3
3
NOVEMBER 2016
3
3
S H O T O N LO C AT I O N AT R O C KY M O U N TA I N F L E X
FITNESS, DENVER, CO
SETS
& REPS
BACK
SQUAT
Keep your
elbows tucked
in to help keep
your torso
upright during
the movement.
Leg Curl
Maintain a slow and
controlled motion during both the eccentric
and concentric portions of the exercise.
SQUAT
WEEKS
DEADLIFT
PERCENTAGES
SETS
REPS
AMRAP
PERCENTAGE
WEEKS
PERCENTAGES
SETS
REPS
AMRAP
PERCENTAGE
117
STRENGTHEN
P OW E R PA ST PL AT E AUS
BICEPS CURL
Curling an
unloaded bar may
look wimpy, but not
when youre doing
100 reps. If you
have to, stop, rest
for 20 seconds,
then continue.
RECOVERY*
his trength-training block is going to
transition into a hypertrophy block by
increasing your ability to do more
reps with more weightand
now youre going to grow.
GET
A GRIP
TRAINING SPLIT
DAY 1
DAY 2
DAY 3
DAY 4
*
DAY 5
DAY 6
DAY 7
*
*
NOVEMBER 2016
119
P OW E R PA ST PL AT E AUS
MILITARY
PRESS
Keep your core
tight and dont
arch your back
as you press the
weight. Go lighter
if that happens.
NEUTRALGRIP PULLUP
Do not fully
lock out your
elbows to keep
tension on
your back.
DEADLIFT
Keep your back
straight and ensure that your hips
re once the bar is
past your knees.
THREE
MORE
KEYS
120
NOVEMBER 2016
THE BIG
PICTURE
THE PLAN
Follow this ve-week program
before reverting back to your
normal mass-gaining regimen.
Use the rest-pause method to
complete each high-rep set.
LEGS
EXERCISE
SETS
REPS
1
2
1
CHEST, ARMS
EXERCISE
SETS
REPS
**
1
1
BACK
EXERCISE
SETS
REPS
1
1
SHOULDERS
EXERCISE
SETS
REPS
***
1
*See the set-rep chart on pages 116-117 for the
main movements.
**Perform as a triple dropset, lowering the
weight, after every 30 reps.
***Per arm.
NOVEMBER 2016
121
MINE
FOR
GAINS
> Use this landmine-heavy
NOVEMBER 2016
L A N DM I N E WOR KOU T
WEEK 1, DAY 1
SETS
REPS
REST
12
90 sec.
12
per
arm
60 sec.
12
60 sec.
30
min.
4
Landmine
Reverse
Lunge
4
Landmine
Half-kneeling
Single-arm
Shoulder Press
*
Barbell Curl
4
4
Steady-state
Cardio**
WEEK 1, DAY 2
SETS
REPS
REST
4
Landmine
Single-leg
Deadlift
12
90 sec.
10
60 sec.
S DB Bench Press
Using dumbbells instead of barbells
allows your joints to move in a more
natural path, making it a good option
for those plagued with shoulder pain.
Landmine
Single-arm
Row
(Pronated Grip)
Rear-delt Flye
10
90 sec.
12
90 sec.
Ab Wheel
Rollout
124
NOVEMBER 2016
S Landmine
Reverse Lunge
This unilateral leg exercise variation
taxes the gluteus maximus, gluteus
medius, and the quads.
DO IT: Shift your weight to your
working leg; hold the bar close to the
shoulder of the side of the leg youre
lunging with.
S H O T O N L O C AT I O N AT M AT R I X F I T N E S S C LU B , A S T O R I A , N Y
L A N DM I N E WOR KOU T
126
NOVEMBER 2016
S Landmine Antiflexion
WEEK 1, DAY 3
SETS
REPS
REST
12
90 sec.
4
Landmine
Floor Press
4
4
4
Landmine
Pivot Lunge
10
each
side
90 sec.
4
Cable Triceps
Extension
SUPERSET
Close-grip
Pushup
12
20
90 sec.
20
90 sec.
4
Leg Raise
WEEK 1, DAY 4
SETS
REPS
REST
12
90 sec.
10
90 sec.
10
90 sec.
10
90 sec.
4
Landmine
Kickstand
Single-leg
Deadlift
4
4
Pullup
4
4
Hammer Curl
SUPERSET
Alternating
Dumbbell Curl
L A N DM I N E WOR KOU T
WEEK 2, DAY 1
SETS
REPS
REST
10
90 sec.
10
60 sec.
12
60 sec.
30
min.
4
Landmine
Reverse
Lunge
4
Landmine
Half-kneeling
Shoulder
Press
Barbell Curl
4
4
Steady-state
Cardio*
WEEK 2, DAY 2
SETS
REPS
REST
10
90 sec.
12
60 sec.
4
Landmine
Single-leg
Deadlift
Landmine
Single-arm
Row
(Pronated
Grip)
Rear-delt Flye
15
90 sec.
12
90 sec.
Ab Wheel
Rollout
128
NOVEMBER 2016
S Landmine
Floor Press
This exercise enhances shoulder
mobility and pressing strength
by placing the shoulder in a more
stable position for the lift.
DO IT: Situate your working elbow
at a 45-degree angle. Keep your
feet and head planted firmly on
the ground. Press for reps.
W Landmine Single-arm
Row (Pronated Grip)
Since the weight is pulling you
laterally, your lats, rear delts, and
upper back work harder to resist
the torque at the bottom of the
movement.
DO IT: With a staggered stance
and on the balls of your feet, allow
your arm to fully extend in the
starting position before rowing
the weight toward your chest.
WEEK 2, DAY 3
WEEK 2, DAY 4
SETS
REPS
REST
EXERCISE
4
Landmine
Floor Press
10
90 sec.
-
10
each
side
90 sec.
SUPERSET
Close-grip
Pushup
Landmine
Single-leg
Deadlift
15
20
90 sec.
10
90 sec.
20
4
Pullup
SUPERSET
Alternating
DB Curl
*
*60% VO2 max
Leg Raise
Hammer Curl
REST
12
90 sec.
4
Cable Triceps
Extension
REPS
Landmine
Pivot Lunge
SETS
90 sec.
15
10
90 sec.
-
L A N DM I N E WOR KOU T
WEEK 3, DAY 1
SETS
REPS
REST
15
90 sec.
12
60 sec.
4
Landmine
Front Squat
To Press
DB Shoulder
Press
4
4
4
Barbell Curl
12
60 sec.
30
min.
4
Steady-state
Cardio*
WEEK 3, DAY 2
SETS
REPS
REST
12
90 sec.
12
60 sec.
4
Landmine
Single-leg
Deadlift
Landmine
Single-arm
Row
(Pronated
Grip)
4
Rear-delt Flye
12
90 sec.
12
90 sec.
Ab Wheel
Rollout
130
NOVEMBER 2016
WEEK 3, DAY 3
SETS
REPS
REST
12
90 sec.
5
Landmine
Floor Press
4
4
Landmine
Pivot Lunge
10
each
side
90 sec.
15
20
90 sec.
20
90 sec.
4
Cable Triceps
Extension
SUPERSET
Close-grip
Pushup
3
Leg Raise
WEEK 3, DAY 4
SETS
REPS
REST
15
90 sec.
S Landmine Single-leg
Deadlift
Unilateral deads hit the hamstrings
hard while demanding more glute
involvement (mainly the medius)
than traditional deadlifts.
DO IT: With your feet at on the oor
and a slight bend in the knee, push
your hips backward, maintaning a
neutral head position until the bar
passes the knee of your stiff leg.
Landmine Squat
w/Alternating
Press
Leg Extension
12
90 sec.
12
90 sec.
4
Lat Pulldown
4
4
4
Steady-state
Cardio*
*60% VO2 max
30
min.
L A N DM I N E WOR KOU T
WEEK 4, DAY 1
SETS
REPS
REST
12
90 sec.
10
60 sec.
4
Landmine
Front Squat to
Press
DB Shoulder
Press
4
4
12
60 sec.
30
min.
4
Steady-state
Cardio*
WEEK 4, DAY 2
SETS
REPS
REST
10
90 sec.
10
60 sec.
4
Landmine
Single-leg
Deadlift
Landmine
Single-arm
Row (Pronated
Grip)
4
Rear-delt Flye
15
90 sec.
12
90 sec.
Ab Wheel
Rollout
132
NOVEMBER 2016
Landmine Row
(Neutral Grip) T
A lats and traps builder, the landmine row mimics a free-weight
motion and might be a more comfortable option than barbell rows.
DO IT: Stay on the balls of your feet
and keep a strong, tall torso as you
lean forward. Fully extend your arms
in the starting position, elbows
aligned with torso at end of the pull.
WEEK 4, DAY 3
SETS
REPS
REST
10
90 sec.
5
Landmine
Floor Press
4
4
Landmine
Pivot Lunge
15
each
side
90 sec.
4
1
Cable
Triceps
Extension
15
SUPERSET
20
90 sec.
20
90 sec.
Close-grip
Pushup
3
Leg Raise
WEEK 4, DAY 4
SETS
REPS
REST
12
90 sec.
12
90 sec.
4
Landmine w/
Alternating
Press
4
Neutral-grip
Pullup
4
4
Hammer
Curl
12
SUPERSET
12
90 sec.
Alternating
DB Curl
*
*60% VO2 max
134
NOVEMBER 2016
GAME
ON!
> Turn the
traditional
tailgate into a
nutrient-dense
and filling feast
for all fans.
B Y M AT T H E W K A D E Y, R . D .
PHOTOGRAPHS BY
BRIAN KLUTCH
FOOD & PROP STYLING BY
SUSAN OTTAVIANO
Meatball Tacos
1.
2.
3.
4.
THE MACROS
g
Chili Mac
& Cheese
1.
2.
THE MACROS
g
DID
YOU KNOW?
Chickpea
Snack Mix
2.
3.
1.
THE MACROS
g
Chipotle Black
Bean Dip
1.
3.
2.
THE MACROS
9g
TA I L GAT I NG
HoneyMustard
Chicken
Skewers
DID
YOU KNOW?
THE MACROS
439
22g
32g
31g
CALORIES
PROTEIN
CARBS
FAT
140
NOVEMBER 2016
THE SIX-WEEK
>
BENCH
BLASTOFF
JUDGING A MAN BY HIS BENCH PRESS
SDDDSDSDSDDSSD
DIRECTIONS
HOW IT WORKS
SDDDSDSDSDDSSD
144
NOVEMBER 2016
DAY 1
1.
SETS: 5
REPS: 10, 8, 5, 5, 5
SDDDSDSDSDDSSD
B O OST YOU R B E NC H
2. LEG PRESS
SETS: 3
REPS: 15
3. GOOD MORNING
SETS: 4
REPS: 12
4. ROMANIAN
DEADLIFT
SETS: 3
REPS: 12
5. STANDING AB
PULLDOWN
SETS: 4
REPS: 8
THE PERFECT
BENCH PRESS
BENCH PRESS
225 LBS
315 LBS
148
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
NOVEMBER 2016
B O OST YOU R B E NC H
DAY 2
2. BENTOVER ROW
SETS: 3
REPS: 8
3. INVERTED ROW
SETS: 3
REPS:
As many as possible
4. PULLUP
SETS: 3
REPS: As
many as possible
Hang from a pullup bar
with your hands outside
shoulder width and your
palms facing forward.
Squeeze your shoulder
blades together and pull
yourself up until your chin
is over the bar.
5. BARBELL CURL
SETS: 5
REPS: 5
B O OST YOU R B E NC H
DEADLIFT
DAY 3
SETS: 5
REPS:
10, 8, 5, 5, 5
REPS: 5
Grasp the bar with hands shoulder-width apart and raise your elbows until your upper arms are parallel with the oor. Take the bar out of the rack and let it rest on your
ngertipsas long as your elbows stay up, youll be able to balance the bar. Step back
and set your feet at shoulder width with your toes turned out slightly. Squat as low as
you can without losing the arch in your lower back. When you get to the bottom of the
movement, press up from your heels to the start position.
4. BACK
EXTENSION
SETS: 4
REPS: 12
REPS: 12
NOVEMBER 2016
SETS: 4
REPS: 8
SDDDSDSDSDDSSD
3. SHRUG SETS: 4
5. STANDING
AB PULLDOWN
The more
muscle you
work, the
bigger youll
get overall;
and a bigger,
stronger body.
DAY 4
1. OVERHEAD
PRESS
SETS: 5
REPS:
10, 8, 5, 5, 5
Grasp the bar just outside
shoulder width. Take the
bar off the rack and hold it
at shoulder level with your
forearms perpendicular to
the oor. Squeeze the bar
and brace your abs. Press
the bar overhead, pushing your head forward and
shrugging your traps as
the bar passes your face.
2. SEATED
DUMBBELL PRESS
SETS: 3
REPS: 10
Squeeze the
bar and brace
your abs.
Press the bar
overhead,
pushing your
head forward.
SDDDSDSDSDDSSD
152
B O OST YOU R B E NC H
SETS: 3
REPS: 10
4. DIP
SETS: 4
REPS:
As many as possible
Suspend yourself over
parallel bars and lower your
body until your upper arms
are parallel with the oor.
SETS: 3
REPS: 10
5. TRICEPS
PUSHDOWN
SETS: 4
REPS: 10
IS STILL
RO C K Y @ 40
BOXING
AND
FILM
n
hit
t of
en forged
s own genre
156
NOVEMBER 2016
O P E N E R S P R E A D : A F A R C H I V E ( 2 ) / A L A M Y ; S C R E E N P R O D / P H O T O N O N S T O P / A L A M Y.
T HIS SPR E A D: M OV IE S T O R E C O L L EC T I O N /A L A M Y; A F A RC HI V E /A L A M Y; M OV IE S T O R E
C O L L E C T I O N /A L A M Y; Z U M A PR E S S /A L A M Y
40 years, boxing
ed the box office:
, When We Were Kings,
Hurricane, Million Dollar
Cinderella Man, The Fighter,
d Southpaw, and, of course, the
subsequent six Rocky lms and Creed.
Rockys combination of sport,
ghting, blue collarism, and underdog story lines drew an audience
that was put on an emotional (even
tearful) roller coaster to connect
with Sylvester Stallones tough-guy
character that exudes navety and
vulnerability. Watching Rocky then,
and now, you still feel for Balboa.
Mickey, who felt Rocky had the
talent to be a good ghter, mocked
him for being a leg-breaking bum
for a second-rate loan shark; Adrian
kept snubbing Rockys one-sided
courtship; and Paulies alcoholism
almost led to Rockys being hit with
a baseball bat.
Rockys inuence was massive.
Whether youre a boxing fan or not,
every time you hear those trumpets
blaring during Bill Contis Gonna
Fly Now, you get the urge to throw
on your rattiest workout clothes,
drink a few raw eggs, and sprint up
ROCKY BY
T H E N U MBERS
1976
10
CUT ABOVE
THE REST
Previous page:
Rocky hitting the
speed bag; Bernard
Hopkins. This page:
Rocky and Apollo
Creed duking it out;
Rocky in his corner
with trainer Mickey
(Burgess Meredith).
6
$117
MILLION
157
TRAIN LIKE
ROCKY BALBOA
Rockys training montage holds a
special place in the annals of
tness due to the intense training
sequences and crescendoing
musical dramatics. Former
heavyweight contender Justin
Fortune, the owner of Fortune Gym
and strength and conditioning
coach to eight-division champ
Manny Pacquiao, is a fan of the
158
NOVEMBER 2016
A F A RC HI V E /A L A M Y; M OV IE S T O R E C O L L EC T I O N /A L A M Y; A F A RC HI V E /A L A M Y
HITTING
THE STAIRS
MEDICINE BALL
TO THE GUT
265
A.M.
ONE-HANDED
PUSHUP
160
NOVEMBER 2016
ROCKY
SITUP
A F A RC HI V E /A L A M Y; RO N A L D G R A N T A RC HI V E /A L A M Y; Z UM A PR E S S /A L A M Y
C O U R T E S Y O F M E T R O G O L D W Y N M AY E R S T U D I O S
PLYOMETRIC
PUSHUP
ROCKY BY
T H E N U MBERS
( A PO LLO C REED EDIT IO N)
46-0
15-1
Jumping rope is still one of the
best ways to increase your
cardio and muscular
endurance.
55
THE CHAMP
Weathers
ollo Creed.
RO C K Y @ 40
IT WAS NO SURPRISE
t e g t ov e ge e. Now t ey e
making one about Chuck Wepner,
the underdog who fought the
ght of his life against Muhammad
Ali, inspiring Stallone to imagine
Rocky.
THE GREATESTS
Top: George Foreman battles Joe Frazier
for the heavyweight title. Above: Sugar Ray
Leonard ghts in the 1976 Summer Games.
Right: Muhammed Ali.
162
NOVEMBER 2016
T H E R IN G M AG A Z IN E / G E T T Y IM AG E S; T H E S TA N L E Y W E S T O N A RC HI V E / G E T T Y IM AG E S; M OV IE S T O R E C O L L E C T I O N /A L A M Y; M OV IE P O S T ER IM AG E A R T/ G E T T Y IM AG E S;
A F A R C H I V E /A L A M Y; M I M F R I D AY/A L A M Y; Z U M A P R E S S /A L A M Y; P I C T O R I A L P R E S S /A L A M Y; R O N A L D G R A N T A R C H I V E /A L A M Y; B E T T M A N N / G E T T Y I M A G E S
REALITY OF ROCKY
1979
1976
1982
ROCKY
1990
ROCKY V
Rockys
broke and has
brain damageno
wonder he didnt
hear no bellbut
he sure knows
how to neglect his
suddenly teenage
son to mentor
Tommy Gunnwho
then betrays him.
THE LIFE
OF A PUG
1985
2015
2006
ROCKY BALBOA
Perhaps
poor sales forced
restaurateur Rocky
Balboa out of retirement
for one final fight after
starting a relationship
with the creepo gal.
Rocky doesnt prevail
but still ends up a winner.
NOVEMBER 2016
163
SLIDE
INTO
NEW
MUSCLE
> Can a wim
workout bui
muscle than
Try this rout
see for your
B Y B E N B R U N O ///
PHOTOGRAPHS BY JAM
AND THERESE SOMMER
164
NOVEMBER 2016
BEN BRUNO is
a trainer in Los Angeles.
Visit his website:
SL I DE I N TO N EW M US C L E
DAY 1
1A PUSHUP
REACH
SETS: 4
REPS: 5 (EACH SIDE)
1B REVERSE LUNGE
2A PULLUP
SETS: 4
REPS: 12 (EACH SIDE)
SETS: 3 REPS: 5
SETS: 3 REPS: 6
SDDDSDSDSDDSSD
3A ALLIGATOR WALKOUT
SETS: 3 REPS: WALK 10 YARDS
Get into pushup position with your feet on sliders. Brace your
abs and walk your hands forward with straight arms, so your
feet drag behind you. If you dont have the space to go 10
yards, walk backward and forward in place.
3B BODY-WEIGHT SQUAT
SETS: 3 REPS: 20
QUICK
TisItoP
o easy,
If this
ighted
wear a we also
ill
w
is
h
T
vest.
eart
get your h r.
ste
rate up fa
FITNESS
167
SL I DE I N TO N EW M US C L E
DAY 2
1A PUSHUP FLYE
SETS: 4 REPS: 68
1B LEG CURL
SETS: 4 REPS: 8
Valslides, furniture
sliders, or even towels
on a waxed oor can be
used to do this workout.
SDDDSDSDSDDSSD
168
2A BODY-WEIGHT SPLIT
SQUAT
SETS: 3
REPS: 10 (EACH SIDE)
2B ECCENTRIC CHINUP
SETS: 3 REPS: 3
QUICK
TIP
r head
3A
MOUNTAIN
CLIMBER
SETS: 3
REPS: 20 (EACH SIDE)
3B
TOE-TOUCH
SQUAT
SETS: 3 REPS: 8
Using slides
forces your
muscles to help
stabilize you.
OVEMBER 2016
169
SL I DE I N TO N EW M US C L E
QUICK
IP ulder
T
t your sho
DAY 3
Retrac
ring the
blades du keep
to
w
a
s
body
r back
your uppe ing.
d
from roun
1B BODY
SAW
SETS: 4 REPS: 8
1A CHINUP
SETS: 4 REPS:
AS MANY AS POSSIBLE
NOVEMBER 2016
The reverse
lunge is
easier on the
knees than
the regular
front-step
lunge.
2B SIDE PLANK
3A SINGLE-LEG
ECCENTRIC LEG CURL
SETS: 3
REPS: 8 (EACH SIDE)
3B PUSHUP
2A REVERSE LUNGE
QUICK
TIuP
r hands
Plant yo
gle-leg
for the sin . It will
rl
u
c
ic
eccentr
bilize on
ta
s
u
o
y
lp
he
one leg.
NOVEMBER 2016
171
172
NOVEMBER 2016
1 74
NOVEMBER 2016
with Mike Tyson and Evander Holyeld at the Olympic trials. In May
1983, aged 20, he had his rst professional ght, a fourth-round TKO of
Alfredo Rivera, in Atlantic City. By
the end of that year he had fought
nine more times and won all of them,
three by knockout, the rest TKOs.
From 1984 through 1986 he fought 12
more times, losing for the rst time
in December 84, in Milan, Italy. In
June 1987, he got his rst crack at a
title and won the IBF lightweight
championship with a 15-round decision in a war over reigning champion
Greg Haugen.
In February 88, Vinny lost the
rematch, and belt, but by November
was given a shot at the WBC junior
welterweight title, which he lost to
P R E V I O U S S P R E A D: A L B EL L O/ G E T T Y IM AG E S. T H I S PAG E: S TA N G RO S S F EL D/ G E T T Y IM AG E S
It is ironic that the story of the man who calls himself the Pazmanian Devil
starts with a pitchfork. During the second world war in Italy, Angelo Pazienza,
then only 18 but the future father of Vinny Pazienza, who became ve-time
world boxing champion, killed a German soldier trying to steal an animal from
the family farm, driving a pitchfork through his heart. To avoid arrest, he ed to
America. In his late 20s, he met his wife Louise and they settled in Rhode
Island, and in December 1962 their son Vincenzo Edward was born.
My father was the toughest man I
ever met, says the toughest man Ive
any of that stop what she had to do.
ever met. He was a beast, mentally
Vinny Pazienza, who legally
and physically. Although maybe my
changed his last name to Paz in 2000,
mother was tougher. One time she
started boxing at 5, inspired by
was coming back from the store and
Muhammad Ali. From the beginning
fell and hurt herself. All the bags went
it was obvious he was gifted. You
everywhere. She picked everything
have to be blessed with talent, he
up, walked home, climbed two ights
says. God made that plan for me.
of stairs, made and served the family
I was born a ghter. At 5 years old,
dinner, and when it was over, said,
everybody came to see me.
Angelo, take me to the hospital. Shed
He had 112 amateur bouts, winning
broken her knee. But she didnt let
an even 100, and sparred as a teenager
V I N N Y PA Z
Boxer Vinny Paz with one of his ve championship belts in his Warwick, RI, home (left).
Vinny training circa 1990 (above).
NOVEMBER 2016
175
V I N N Y PA Z
T HE R IN G M AG A Z INE / G E T T Y IM AG E S; SE AC I A PAVAO/
OPEN ROAD FILMS; JOHN ROCA/GETTY IMAGES
NOVEMBER 2016
177
V I N N Y PA Z
178
NOVEMBER 2016
NOVEMBER 2016
179
Growing up in England,
Scott Adkins idolized
Bruce Lee, turning his
fathers garage into a dojo
and a shrine to the martial
arts legend.
180
NOVEMBER 2016
STRANGE
DAYS
S COT T A DK I N S
182
Adkins has one of the most aesthetic physiques in lm, from any era and has maintained
it by following this program for years. He dedicates Tuesdays and Thursdays to martial
arts with one cardio session after shoulders.
REPS
EXERCISE
Machine Row
Flat Dumbbell
Press
812
3
Cable Crossover
812
SETS
REPS
812
3
Biceps
Barbell Curl
812
3
3
LEGS
EXERCISE
SHOULDERS
REPS
EXERCISE
SETS
Dumbbell Lateral
Raise**
NOVEMBER 2016
SETS
REPS
12/12/12
Hex-bar Deadlift
1015
3
Calf Raise
2030
S COT T A DK I N S
It doesnt even
make sense to
think that I cant
up my game.
MILLENNIUM FILMS
184
NOVEMBER 2016
FRONT SQUAT
SDDDSDSDSDDSSD
LEGS
>
LEGS
LEG
EXTENSION
188
NOVEMBER 2016
SINGLE-LEG ROMANIAN
DEADLIFT (NOT SHOWN)
LEVEL UP DIFFERENCE:
Any great hamstring-training
program should include RDLs. Mixing
in the single-leg version is good for
ensuring a weaker leg doesnt fall too
far behind the stronger one.
SOM
GS NEVER
chang
quats and
lunges
orever be
great ex
or developing
size and
strength. S
in fact,
th t u sh
doing
aw
asis if
y
nt to
e most
o
that
you
standard barbell back squats
and barbell lunges every
week. We mean the basic
movements of squats and
lunges, for which there
are many variations. Back
squats can be alternated
with front squats or machine squats, and barbell
lunges can be subbed out
for any number of lunging
offshoots or even highly
comparable stepups.
In this installment of
Level Up, were taking
a quality, bare-bones
Straight Up leg workout
and giving it a tweak to
show you how to change
your routine while keeping it highly effective and,
yes, bare-bones. The two
workouts were comparing
are similarboth include
squats, a machine compound move, leg extensions, Romanian deadlifts,
and leg curlsyet different
enough for the Level Up
version to provide a different stimulus to spark new
leg gains.
Get a competitive
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LEGS
LYING LEG
CURL
LEVEL UP
STRAIGHT UP*
LEGS
EXERCISE
SETS
REPS
14, 12,
10, 8, 6
**
Squat***
Standing Lunge
HACK SQUAT
Seated Leg Curl
SETS
REPS
Leg Extension
20
Front Squat*
Hack Squat
Dumbbell or
Barbell Stepup
10 per leg
Single-leg
Romanian Deadlift
10 per leg
12-15**
12-15**
EXERCISE
Superset with
Leg Extension
190
NOVEMBER 2016
LEGS
PRODUCT SHOWCASE
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Why
You Should
Grow A Mo
Movember is an annual mustache-growing
event created to help raise awareness for
a variety of mens health issues. Heres
what you need to be concerned with,
what to eat, and how to stay healthy at
every age. BY JONATHAN ROWE
MOVEMBER HAS
returned, the month-long mens
health awareness campaign
that has inspired more than
5 million temporary mustaches
since 2003. While the resulting
facial hair can be entertaining,
the reason behind it is no
laughing matterof the 15
leading causes of death, men
20s
30s
Typically, major
diseases and disorders
havent yet developed,
but the clock is ticking
on your bodys natural
defense systemseven
for healthy people
who eat right, exercise,
and take their daily
Flinstone vitamins. Look
to manage stress,
..
..
..
(avocados, flax
and chia seeds) than
red meat.
.
..
, so if your
training is on hiatus
get your ass to a gym.
Along with an annual
physical, keep tabs on
your mental health.
Stressors like work,
marriage, kids, and
playing in too many
fantasy football leagues
can cause mood
swings. Feast on leafy
greensthe vitamins A,
E, K, and folates can
help ward off cancer.
50s
60s
Muscular
degeneration can
begin in your 60s, so
get a head start on
preserving your vision
with carotenoids like
kale and blueberries.
And
watch for declining
alertness and earlystage dementia. Just
keep training, use
herbs like turmeric to
combat aches, and eat
foods rich in omegas,
B vitamins, calcium, and
vitamin D, which can
boost mood and mental
sharpness.
40s
SOURCES
MENS HEALTH
NEWS
Q
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HEART RATE
MONITOR
The TICKR monitors your
heart rate, calories burned,
time, distance, and pace
when connected to several
third-party apps. $50,
wahoofitness.com
SWORKIT APP
SworkitSimply Work It
allows you to personalize
your workouts by selecting
the part of your body you
want to work out from
more than 20 pre-built
workouts, or create your
own. Free, sworkit.com
KETTLEBELL KINGS
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Save money by purchasing
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the weight from 10 pounds
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kettlebellkings.com
QAverage life
expectancy for men in
the U.S. is 76.2 years;
81 years for women.
Q1 in 2 men will be
diagnosed with
cancer in their
lifetime.
QProstate cancer is the
second deadlist cancer
for American males; lung
cancer is No. 1. The risk
is 70% higher in African
Americans than
in non-Hispanic
white males.
Q Nearly 16 million
peopleabout 7% of
U.S. adults 18 and
overexperienced a
depressive episode in
2014, according to
government stats.
Q More than one in
cardiovascular disease.
Q Heart disease is
the cause of death for
one of every four
American males.
Q Nearly half of all men
SHUTTERSTOCK (2)
who wants
to train for an
obstacle race.
How do I up my
endurance?
A:
LUNGE IT OUT
A:
GINO CACCAVALE is a
N.A.S.M.-certied personal trainer.
A:
ABSOLUTELY! WHEN
we travel we are prone
to sleep difficulties
without even knowing itthe brain
becomes more alert, and we have
a harder time powering down.
Melatonin, or another natural
remedy like valerian root, can,
when taken according to instructions and in conjunction with other
recommended sleep practices
such as avoiding heavy meals or
alcohol before bedallow you to
get good rest while traveling.
ASK
Is there
any benefit
to using
the adductor
and abductor
RE, MD
A:
INJURY
PREVENTION.
IT ADDS UP
PAUL CARTER
is a strength coach and
hypertrophy expert.
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NOVEMBER 2016