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Muscle & Fitness - January 2017
Muscle & Fitness - January 2017
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Inside
IN EVERY ISSUE
18 FROM THE CHAIRMAN
192 ASK
200 THE LAST WORD
FEATURES
20 Mark of Success
The lessons Mark Wahlberg
learned in the gym morphed him
into a Hollywood heavyweight.
88 2017 Starters Guide
Start the New Year off strong with
this four-week plan for a leaner,
stronger, and mindful body.
108 Finish Him
Give your muscles the finishing
blow with these workout finishers.
114 George Foreman Grill
The go-to kitchen appliance for
anyone looking to knock the fat out
of their food.
122 Get Your Priorities Straight
Solutions to common problems
lifters encounter in the gym. 114 148
14
48
128 Party On George Bulgarian
Bulggariian
C OV ER: BEN WAT T S / T RUNK A RCHI V E; T HIS PAG E: PER BER N A L; G O H CH A I HIN /A FP/G E T T Y IM AG E S; BR I A N K L U T CH
Banish fat from finger foods with Foreman training
these healthy party bites.
134 The 7% Body-Fat Diet
Strip the fat from your frame with
this eight-week diet plan.
142 Precision Pre-Exhaust
Target muscles in training by per-
forming isolation exercises first.
148 The Bulgarian Method
Learn how to apply this powerlift-
ing system to your training.
154 Mad Scientist Muscle
Use this systematic approach to
spark new growth. SECTIONS
162 Abs in 30 Days
32 EDGE
Follow this program to a T and
2017s top fitness trends; Tiger
shredded abs are just weeks away.
Schulmann is real and ripped;
170 Pumping Iron at 40 Tapouts rebranding; FitCon.
A look back at the greatest film
57 TRAIN
about bodybuilding.
Why your pullups suck; rotational
180 Sasha Banks pulls for full-body movement; know
Make a statement with this WWE your row with CrossFit.
Superstars total-body workout.
73 EAT ON THE COVER
186 Level Up: Biceps What to eat in 2017; healthy
Torch your arms, from pits to wrists, enchiladas; cauliflower five ways; MARK WAHLBERG
with this sleeve-stretching routine. best milk alternatives. /// Photograph by Ben Watts
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FROM THE
CHAIRMAN
FROM THE EDITOR
CHAIRMAN, PRESIDENT, & CHIEF EXECUTIVE OFFICER
David Pecker
New You
EDITORIAL ADVISER ADVERTISING & MARKETING
Paul Triple H Levesque ASSOCIATE PUBLISHER-
INTEGRATED MARKETING
EDITORIAL James Cress
MANAGING EDITOR, ENTHUSIAST GROUP/BOOKS ADVERTISING DIRECTOR
Brian Good Dara Markus
Theres no better time than DEPUTY EDITOR Zack Zeigler
SENIOR EDITOR Jason Stahl SENIOR MARKETING MANAGER
Samantha DiTata
now to plan to be your best. ASSOCIATE EDITOR Andrew Gutman
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ITS THE START OF A NEW YEAR, Yeun Littlefield SALES DIRECTOR
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which is the ideal time for you to stop, take a INTERNS Sifat Mahbub, Rose McNulty
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future goals. PHOTOGRAPHY Tracy Gunthorpe
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January is the month most gym memberships PHOTO EDITORS Gaby Chiang, Erica Schultz MIDWEST SALES OFFICE
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are sold, the result of countless New Years MUSCLEANDFITNESS.COM Arlington Heights, IL 60005
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resolutions. On the surface, this is a good EDITOR Ian Cohen
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response to the pressure we all feel to make VIDEO PRODUCER Jessica Pitcher
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a list of resolutions. Rarely does the decision CONTRIBUTORS Boca Raton, FL 33464-1000
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more thought into it than we do jotting down ACCOUNT MANAGER
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that resolutions list.
Committing to be fit isnt an endeavor to be MANUFACTURING & PRODUCTION
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TRUNK ARCHIVE
SUCCESS
Besides his considerable talents
as an actor, Wahlberg cements his
credibility in these blue-collar roles
by actually looking like he works for a
living: sporting broad shoulders, thick
arms, cut abs, while displaying the
natural grace and agility of an athlete.
Wahlbergs range and ability to utilize
his physicality to enrich the transfor-
mative demands of his craft are on
Wahlberg has starred in a wide range of roles, (clockwise) from an oil rig worker in Deepwater Horizon to a roided-out personal trainer in Pain &
Gain, and as a Navy SEAL in the drama Lone Survivor. Each role was based on a true story.
ODAY, WAHLBERG IS While his faith kept him centered trol who gets in over his head in an
a faith-driven family and humble, Wahlbergs dedica- extortion scheme with fellow meat-
man, a counterintuitive tion to the fitness lifestyle taught heads played by Dwayne Johnson
lifestyle for the creator/ him how small goals lead to larger and Anthony Mackie.
2 0 1 6 L I O N S G AT E EN T ER TA IN M EN T IN C. A L L R I G H T S R E S ERV ED; W EN N U S /A L A M Y; Z U M A P R E S S IN C. /A L A M Y
executive producer triumphs. At first, he wasnt taken Wahlbergs commitment to
of HBO hits Entourage, a program seriously by top critics and cast- the fitness lifestyle led him to
about a sybaritic towel-snapping ing directors when he made the partner with Tom Dowd, a
group of Hollywood bros living the transition to actor, but now hes an longtime veteran of the supple-
dream, and Ballers, a comedy about indispensable part of the Hollywood ment industry, to launch Per-
the excesses of the private lives of elite as an Oscar-nominated per- formance Inspired, a brand that
professional football players that former (The Departed) and executive produces all-natural workout
stars Dwayne Johnson. producer (Boardwalk Empire, and recovery supplements. Cur-
Wahlbergs quick rise after his Lone Survivor). rently on Performance Inspireds
hoodlum days is just the type of Even when duking it out with an roster are pre-workout and whey
sudden fame that leads to TMZ- anthropomorphic teddy bear (Ted protein, but expect protein bars, a
documented perp walks, but he and Ted 2), Wahlberg displays an post-workout BCAA, and cre-
didnt pull himself out of the mean athleticism unusual for A-listers, and atine in the near future. PIs goal
streets of Boston to lose himself in his bulging, sculpted arms are a key was to remove the guesswork for
the narcotic haze of Lohanville. He sign that his muscularity isnt just for everyday lifters by avoiding the
learned the hard way that life is not show. (See the arm routine on p. 24.) use of any synthetic ingredients or
to be wasted; its to be lived to the A student of bodybuilding, Wahl- misleading claims. In other words,
fullest with an emphasis on working berg has long admired the simplicity Performance Inspired is a supps
your ass off to make the most of of great, hardcore workouts, eschew- company created by a gym rat that
your potential. ing boutiques, boxes, and WODs for can help ordinary guys to achieve
Many of those lessons he absorbed old-school weight training. It was a extraordinary feats in the gym.
in the gym. Success isnt a lightning passion most evident in the film Pain Wahlberg is once again playing
bolt from the sky; its an accretion of & Gain, where Wahlberg played a the hero, a role we hope he contin-
daily achievements. bodybuilder with a heart of Wins- ues to play.
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WAHLBERG
things they discovered was that working a muscle more often made it
grow faster, but hitting it too often caused a plateau. Thats all there
was to it. This program offers a combination of frequency and volume
thats just right and harkens back to the kind of straight-up 80s
bodybuilding that gave Wahlberg the physique hes still known for
4 5
ROPE INCLINE
PUSHDOWN LYING
Sets: 3 Reps: 1520
Rest: 60 sec.
EXTENSION
Sets: 3 Reps: 11012
Attach a rope handle to Rest: 60 sec.
a cable station and hold Set an adjustable bench
an end in each hand. at a 30-degree incline.
Extend your elbows, Hold an EZ-bar with
pushing the handle hands at shoulder width
down and away from and lie back against the
your body. bench. Press the bar
overhead and then
let your arms drift
behind your head.
Bend your elbows,
lowering the bar behind
your head and then
extend them.
1
INCLINE
DUMBBELL
SQUEEZE
PRESS
Sets: 3 Reps: 810
Rest: 60 sec.
2
MACHINE
PRESS
Sets: 3 Rep: 1215
Rest: 60 sec.
4
INCLINE
DUMBBELL
FLYE
Sets: 2 Reps: 15
Rest: 60 sec.
5 6
SEATED INCLINE
BARBELL DUMBBELL
CURL CURL
Sets: 3 Reps: 1012 Sets: 2 Reps: 810
Rest: 60 sec. Rest: 60 sec.
Hold an EZ-bar with Adjust the bench to a
hands at shoulder width 60-degree incline and
and sit on a bench or sit against it holding
seat. Curl the weight up dumbbells with your
and lower until the bar arms extended at your
is about to touch your sides. Curl the weights
legs; curl again. The without letting your
range of motion is upper arms move
about half that of a forward.
normal curl.
DAY III:
LEGS & ABS
1
LEG CURL
Sets: 3 Reps: 15
Rest: 60 sec.
2
FRONT
SQUAT
Sets: 4 Reps: 810
Rest: 90 sec.
100%
3A 3B 4A 4B
REVERSE ROMANIAN BODY SAW ONE-ARM
LUNGE DEADLIFT Sets: 2 Reps: 815
Rest: 45 sec.
FARMERS
Sets: 3 Reps: 1015 Sets: 3 Reps: 810
WALK
CHICKEN
(each leg) Rest: 60 sec. Rest: 90 sec. Get into pushup position
Sets: 2 Reps: Walk for
Hold a dumbbell in each Hold a barbell in front on the floor and rest 30 seconds (each side)
hand and step back. of your thighs. Keeping your feet on sliders. Rest: 45 sec.
PROTEIN
Lower your body until your lower back in its Bend your elbows to
Hold a heavy dumbbell
your rear knee nearly natural arch, push your rest your forearms on
in one hand and walk as
touches the floor and hips back and lower the floor. Brace your
quickly as you can. Keep
ISOLATE
your front thigh is your torso until you abs and push your body
your shoulders back
parallel to the floor. feel a stretch in your backward so your legs
and chest out. Avoid
hamstrings. Extend your slide straight back.
twisting or bending to
hips to return to the Go until you feel your
one side.
abs are about to lose
21 0
start position.
tension, and then pull
your body forward
again. Thats one rep.
NEVER USE 4A
MOMENTUM. CROSS-
LIFT THE
WEIGHTS, BODY CURL
DONT SWING Sets: 3 Reps: 810
Rest: 45 sec.
THEM.
Hold a dumbbell in each
hand in front of your
body with your palms
facing you. Curl one
dumbbell up and across
your body until your
palm is over your chest.
Flex for a second. Lower
and curl the other side.
4B
BENCH DIP
Sets: 3 Reps: As many
as possible Rest: 45 sec.
back up.
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Wahlberg agrees. People know I wouldnt
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about goIng natural.
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chance to make a lot of money, I wouldnt do it The original three include:
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STAR POWER ASS KICKER THE ARNOLD FIT BIZ
MSNBCs Thomas Roberts is the A bully turned Tiger Schulmann into Witness the raw strength of Tapout rebrands itself to dominate
anchorman in the gym, p38. the deadliest man on the planet, p42. powerlifting at the Arnold, p48. athleisure apparel, p50.
M&F 17
THERE ARE MORE THAN 36,000 GYMS
in the country, more than 55 million gym
members (regardless of if you actually go),
and 275,000-plus personal trainers. (The
overcaffeinated ones who answer their
The fitness, health, and own questions are part of this.) After
careful consideration, serious number
wellness trends that
KUPICOO/GETTY IMAGES
KINSTRETCH
WEAR
RELAX n Sounds like something
WORKOUT
F R O M T O P L E F T: VA D Y M D R O B O T / A L A M Y; L E E H O LT; C H R I S T I A N H A R D E R / I N S C A P E
SOCIAL MEDIA Go to muscleandfitness.com for the latest in training, nutrition, and supps.
facebook
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@muscle_fitness andfitnessmag fitness musclefitness
JOIN
GROUP
TRAINING
n No longer seen as
a lackluster substi-
tution for guys
whod rather skip
the gym, the rise of
boutique gyms has
allowed group train-
ing to become more
granular. From
CrossFit-style
MetCon classes to
sports, agility, and
speed training to
hardcore boot
camps to OCR and
Ninja Warriorstyle
training programs,
group fitness has
evolved since
Zumba in the 90s.
INJURY PREVENTION
n Last year was all about cryotherapy chambers. Whats next? A greater focus on preventive exercises and
methods to protect joints and tendons. Most strength programs[dont teach] the body to control muscles as a
complete system, says Matt Unthank, C.S.C.S., who uses Crossover Symmetry, a shoulder-injury-prevention
method that targets the sequencing and layering of movements to get everything to work together in sync.
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TUNE IN
TUNE IN
Thomas Roberts is
the host of MSNBC
Live with Thomas
Roberts, 1 p.m. ET
MondayFriday.
Anchorman
MSNBCs THOMAS ROBERTS sets a
chicken. About five years ago, he
got serious about fitness.
Its become a healthy addiction,
he says. I cant live without it.
With help from Sebastian Morel-
Ferreira, trainer and co-founder of
powerful example every day, both in the The Pack Outdoor Gym, Roberts
gym and on television. BY MIKE HAMMER has adopted a high-intensity
training regimen that has enabled
WHEN AWARD-WINNING I was overweight in college220 him to renovate his physique.
journalist Thomas Roberts entered pounds, says the 6'2" Roberts, Sebastian kicked my ass and
the news industry 20 years ago, a who now tips the scale at a lean challenged me, and then I began to
TV producer asked him whether he 205 pounds. see the results I really wanted,
had it in his gut to take on the After graduating from Western says Roberts.
challenge of becoming a news Maryland College (which is now Adds Ferreira: Thomas pours
anchor. As his successful career known as McDaniel College) in himself into his workouts the same
has proven, he absolutely did, but 1994, Roberts dropped 30 pounds way he does with his work.
it was the size of his actual gut in a month simply by cutting out Hes superbusy, so we train in
that drove him to get in shape. booze and eating lots of boiled the gym in his apartment [building]
Monday through Friday before he limited equipment, so Thomas I was proud of who I was and
starts his day. always travels with a TRX to do finally felt that I had nothing to be
A downside of Roberts demanding back, core, biceps, and triceps. ashamed of, says Roberts, who
schedule is that it can often present Hes been completely committed came out in 2006. I want to shine
GROOMING BY CHRISTIE CAIOLA; COURTESY OF ABC
an obstacle regarding nutrition. to his workouts and is always a light on areas that are under-
I never know when Ill eat a meal, focused on meeting a challenge. covered. I dont want to shy away
he says. Food isnt on the mind when And its not just in the gym where from it.
Im in a breaking news setting. Roberts has done some heavy Last year, Roberts on-air efforts
While covering the 2016 presiden- lifting or met challenges. As a earned him an Emmy Award for
tial election, Thomas was on the journalist, he became the first NBC News and MSNBCs coverage
road often. But he never let the openly gay evening news anchor of the Supreme Court decision on
heavy travel serve as an excuse to on network television when he same-sex marriage.
skip out on training. anchored a broadcast of NBC After 20 years as a journalist,
We worked out a program he Nightly News in 2015 and has Roberts still has that feeling in his
can do in a hotel room, Ferreira become a powerful spokesman for gut. That gut, though, is a whole lot
says. [The hotel gym] usually has equal rights. smaller nowadays.
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that are unnecessary, he says. I its boxing. When it comes to to achieve anything in life,
thought, Why are we doing all kicking, Muay Thai is the best for Schulmann has a simple belief.
these things? Why are the UFC low kicks, to take away someones You have to have a nonquitting
guys winning? Because what they foundation. When it comes to high spirit and self discipline, which
were practicing was reality, what kicks, its a combination of karate, is the thing I teach the most. If
happened in a real fight. taekwondo. When it comes to martial arts is going to teach
It transformed his thinking to takedowns or to prevent you anything it is how
train in things that actually work.
In six months, I can take a kid
takedowns, I think
freestyle wrestling
GET to be comfortable in
an uncomfortable
whos getting bullied and make and Greco-Roman SCHOOLED situation, and to not
Schulmanns 46
sureby training him in real fight style wrestling, give up.
locations offer
situationshe can have enough which is upper body seven adult One such situation
confidence in himself to stand up only, are the best for classes, including is being in a street
and not get bullied anymore. a real street fight. gymternative fight.
He doesnt believe in one martial When you get to the and fitness. You have to know
art being more special than ground, its pretty what its like to get hit.
another. obvious that Brazilian You have instructors out
I believe its the person who jiu-jitsu has to win. In Roman there who never had a real fight.
does the art form. When you look and Greek times, they fought to They say, Just hit a guy in the groin,
at the overall picture of MMA, what the death, and had strangleholds, and hell go down. Well, in a fight,
are the best hands you can learn? like jiu-jitsu does. when the adrenaline is pumping,
Its not kung fu, and its not karate, Whatever the form or activity, that doesnt always happen.
Instructors at Schulmanns
schools also offer guidance
regarding diet and nutrition.
We have a program at Tiger
Schulmann called EAT (Eat And
Train) for life that was created to
teach students how to adopt a
healthy lifestyle that includes
proper nutrition and consistent
training. I live that program every
day of my life.
If youre eating lousy and dont
have energy, theres a reason. If
youre eating properly, youre going
to have all kinds of energy to train.
Its all about nutrition.
He also trains five days per
week. Each workout lasts about
75 minutes with 45 minutes of
kickboxing (bag training, mitt work,
and light sparring), followed by 10
sets of pushups or 45 minutes of
no gi jiu-jitsu, followed by 10 sets of
pullupsalternates between
kickboxing and jiu-jitsu. The session
ends with 15 minutes of stretching.
The only way youre going to get
in shape is if you enjoy what youre
doing. In my schools, people enjoy
going because they are learning an
art, theyre perfecting it, and
getting in shape.
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EDGE INSPIRATION E-MAIL US people who inspire you:
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Sugar Rush
sique is the product of razor-sharp
focus and meticulous nutrition. His
daily caloric intake ranges, depend-
ing on his workouts, between 3,000
and 6,000. Because he has to control
his insulin levels, Freeman sticks with
Diabetic skier KRIS FREEMAN trains to make low-glycemic, protein-based foods,
his fifth Winter Olympics. BY ANDREW GUTMAN using carbs strategically to manipu-
late his blood sugar.
AT 19 YEARS OLD, KRIS incurable but treatable. Still, doctors Im always running a math equation
FREEMAN passed on a full ride to were skeptical and told Freeman a in my head as far as how much
ZACH CALDWELL; MARK SWIRSK
college to train with the U.S. ski team career as a skier was over. insulin I need, how much glucose is
in Park City, UT. Twelve weeks into I was crying, I was in shock, and coming on, how much further do
training, high blood-glucose levels really terrified, says Freeman, who I have to go, explains Freeman.
found during his routine blood test decided to stay in Utah to train. I Spontaneity is not an easy thing
led to a diagnosis of type-1 diabetes. didnt know anything about diabetes. with [diabetes], but with a little bit of
The condition, in which the pancreas Between training sessions, he planning Ive pretty much proven you
produces little to no insulin, is educated himself about the disease can do anything.
SURPASS
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OBSTACLE SHANE DYCK
FORMER C5 QUADRIPLEGIC
@shaned10
Read Shanes story at
MUSCLETECH.COM
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EDGE ARNOLD CLASSIC
SSI
Power Hungry
C O UR T E SY A R N O L D S SP O R T S FE S T I VA L
Gyms might frown upon it, but powerlifting is growing in
popularity and is fully embraced at the Arnold. BY STEVE DOWNS
ORIGIN RULES WHAT WHY ITS COOL
Powerlifting started to Performance rules in Youll see many types of In 2016 fans witnessed
gain traction when lifters powerlifting are fairly physiques across multiple 228-pound Matt Minuth
in the 1950s and 60s simple: Three single body-weight divisions. bench 870 pounds,
wanted something heavier attempts each in the Lifters who use support- equipped.
than the Big 3 Olympic squat, bench press, and ive clothing or wraps are
liftspress, snatch, and deadlift are allowed in called equipped, and
clean and jerk (the press either a standard meet or those who shun such gear
was dropped in 1972). In a single lift meet (bench or are called raw. Equipped
DONT
1964, the first truly deadlift contest). Each lifters have predominated,
MISS IT:
See the Arnold
national powerlifting attempt is heavier, and and it was impossible to Classic Powerlifting
championships took place the max weight deter- know how much help the at the Arnold Sports
in York, PA. Today there mines the winner. Each of gear provided. But today Festival in Columbus,
are multiple sanctioning the three lifts has its own the tide has turned and OH, from March 25,
2017. More info:
organizations, the largest rules, which vary among raw lifting is becoming arnoldsports
of which is the IPF. organizations. more popular. festival.com
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In an 8-week study, subjects consuming a Musclebuilding
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EDGE FIT BIZ SHOP tapout.com for Tapouts full
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Tapout encourages
a fit lifestyle
through its clothing,
supplements,
workout gear,
and gyms.
Tapout Is
Tapping In
The brand is expanding its reach into the world
of fitness. BY JON LUMAN
WHETHER YOURE A LIFTER, hoodies, and compression gear WWE Superstars like John Cena (above) and
Dolph Ziggler (top) train in Tapout gear now
runner, CrossFitter, or an athlete, with a goal to make them even more that its become WWEs official training partner.
youve likely noticed that your favorite performance-friendly and accessible.
gear is usually the stuff thats com- In 2015, Tapout entered into a
fortable, performs well in the gym, joint-venture with WWE to further its includes an even greater focus on
and looks great (the 42% increase in commitment to fitness. fitness: Footwear, accessories,
sports apparel sales over the past As WWEs official fitness and eyewear, energy drinks, and equip-
seven years is proof youre not the training partner, Tapout is worn by ment are all in the works. And Tapout
only one who feels this way). WWE Superstars during their rigorous Fitness Gyms are already open in NYC,
Finding shirts or shorts that match training regimens, says Casey Collins, California, Georgia, and North Carolina
2016 WWE INC. ALL RIGHTS RESERVED
that criteria can be tough. Tapout feels WWE Executive Vice President, with another eight to 10 locations set
your pain. Once known primarily as a Consumer Products. Getting instant to open throughout 2017.
maker of graphic-heavy MMA-inspired feedback from some of the best Everything we do goes back to
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the brand after being purchased by the best possible products to the athlete in every individual, says Nick
Authentic Brands Group (ABG) in 2010. marketplace. Woodhouse, President and CMO at
Product now focuses on the function So far, its clearly paying off. The ABG. We are committed to delivering
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EDGE EVENTS
5 Reasons to
Attend FitCon
Cross the Pond
GET FIT
FitCon takes place
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Olympia London
exhibition venue.
in April to attend More info:
fitcon.co.uk
the U.K.s biggest
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BY ROSE MCNULTY
5 STAY ON TRACK
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INSTANT MUSCLE ABS & CORE BODY WEIGHT CROSSFIT
TRAIN
R N
Destroy your upper back with the Build midsection strength while saving Train multiple planes of movement Row, row, row your way to a leaner,
dumbbell clean and press, p60. your back with this KB move, p62. with this one rotational pull, p64. well-conditioned body, p68.
5
Reasons
Your
Pullups
Suck
Bad news. s Your pullups
ul might
be letting you down
w when
it comes to building
ng strength
and size. Heres how
o to fix them.
BY LEE BOYCE,
CE, C.S.C.S.
5 MISTAKES, 5 FIXES
TRAIN FORM CHECK
THE PULLUP IS ONE OF half-rep pullups that reduce your Failing to pre-engage the lats will
the best body-weight exercises muscles time-under-tension and result in more help from your arms
for adding upper-body mass allows more biceps activation. The and shoulders.
and strength. But just because dead hang is a reset that pre-engag-
youve been doing them since P.E. es your lats before pulling. Add even YOURE NOT
doesnt mean your mechanics are more difficulty by including a ARCHING YOUR BACK
on point. Here are the five most one-second pause at the bottom. Stop being such a stiff. Arching
common pullup mistakes and your back enables the spine to
how to avoid them. YOURE NOT extend and allows your thoracic
ENGAGING YOUR LATS region to open up. This forces your
YOURE NOT STARTING Before you begin, lower your shoulder blades together and
FROM A DEAD HANG shoulders, raise your rib cage, and recruits more of your upper back.
Lower yourself to a dead-hang elongate your neck. Doing so puts
positionhanging with arms your body in an advantageous YOURE PULLING PAST
straight and your feet suspended. mechanical position that allows for YOUR CONTRACTION
Skipping this step means youre doing better target muscle activation. We often advise that your chin
should pass the bar at the apex of
the movement, but that might not
work for your body. Its OK if you
feel a peak contraction when your
eyes or nose reach bar height
rather than your head or neck.
Discover when you feel the
contraction and use that as your
benchmark for all of your reps.
YOURE KIPPING
Kipping, or using momentum,
is an easy way to do more reps
without fully activating your back
muscles, but you risk damaging
your shoulder joints as a result of
the constant swinging. This has
no carryover to your strict pullup.
For the best results, stick to the
basic pullup and execute each
rep with control.
THE WORKOUT
The Reverse Ladder Pullup: Total 10 pullups
per set using a combination of positive
(concentric) reps and negative (eccentric) reps.
To perform an eccentric rep, assist yourself
PULLUPS (using a box or step) to the top position, or just
jump up. Then slowly lower yourself to a dead
VS. CHINUPS hang. Aim for a five-second descent. If you can,
Chinups place more complete two rounds.
emphasis on the bis, SETS + REPS TIME
rhomboids, and inner
PREVIOUS PAGE: GET T Y IMAGES
Mr.
Clean
Dumbbell cleans are
more fun to do than
face-pulls or rear-delt
raises and allow you
to work your delts
using lighter weights
than the traditional
barbell version.
BY SEAN HYSON, C.S.C.S. FINISH
STRONG
Perform the dumbbell
clean for three to four
HOW TO DO IT sets of 10 to 15 reps
DUMBBELL at the end of an upper-
CLEAN body or bench-
press workout.
new way.
FOR
R MOR
MORE
RE training tips
and technique tweaks, visit
muscleandfitness.com/workouttips
Press Relief
Combine a squat with a press-out to build
HOW TO DO IT
KB PRESS-OUT
Select a light kettlebellthis
exercise places stress on the
more core strength while relieving stress shoulders and lower back, two areas
on your shoulders and lower back. that are susceptible to injuryand
grasp the handle with both hands,
BY ANDREW GUTMAN holding the weight at your chest.
THE KETTLEBELL press-out, a causes your anterior and posterior With your weight on your
heels, sink back into a squat.
progression of the goblet squat, core muscles to work harder,
places extreme tension on the explains David Otey, C.S.C.S., a
Keeping elbows in, slowly
quads and core. personal training manager at press the weight straight out.
As you press the kettlebell out, Equinox. Your body wants to keep With your eyes focused on the top of
the increasing distance places the spine safe, so its forced to the handle, draw the weight back to
more torque on your torso and recruit more muscle. your chest. Stay in squat position.
STAY ON
THE BALL
When performing
the rotational pull,
shift your weight to the
balls of your feet
for better control and
proper weight
distribution.
Starting Rotation
Tax your entire upper body by adding a twist to the TRX row.
Mass Class
TOMS
OLD WORKOUT
EXERCISE SETS REPS
Tom K. from Austin, TX, sent us his leg workout Barbell Back Squat 3 10
and asked us to make changes that would Leg Press 3 10
OUR ADVICE
By using a 5x5 rep scheme with
squatsthe key mass builder in your
routineyoull be completing nearly
the same number of reps as your old
workout, but youll go heavier to
FORM stimulate more muscle growth.
CHECK Romanian deads and walking lunges
Lunge forward so team up to provide for more volume
your front leg is and better overall leg development
parallel to the than simply relying on the leg press.
ground and your Move leg extensions and leg curls to
rear knee just the end in an effort to finish off
about touches those muscle fibers.
the floor.
TOMS
NEW WORKOUT
EXERCISE SETS REPS
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The hunt for a seasonal dish high in protein Live the sweet life with black-bean-and- Rice your cauliflower to replace Which milk alternative is
is over with venison, p76. sweet-potato enchiladas, p80. mashed potatoes, p82. best for your body, p86.
Just in
Brine
Whats old is new
againthe latest
superfood involves
fermenting foods from
yesteryear.
BY
BY JA
JASON
ASO
ON STA
STAHL
AHL
SUPERFOODS, WHICH
are mostly plant-based
but also include some fish
(salmon) and dairy (yogurt),
are nutritionally dense and
supposed to reduce the risk of
chronic disease and promote
health. Acai berries dominated
2014. We were all about kale in
2015. Then cauliflower owned
2016. So what will we be
devouring in 2017? According
to nutrition expert Felicia
Stoler, R.D.N., fermented
foods.
Youre looking at increasing
the probiotic [or beneficial
bacteria] content of certain
foods when you ferment
them. You can do cabbage,
I A N O L E A RY/ G E T T Y IM AG E S
cauliflowerany array of
vegetables. Its like canning
on crack, she says.
W H AT T O E AT I N 2 0 1 7
EAT FOOD TRENDS
What to Eat
CONTINUED FROM
PREVIOUS PAGE
in 2017
author of The Prediabetes
Diet Plan, concurs: Gut
health is big now, and
DOSHA DINING
From street food to
fermented foods introduce mango-lassi smoothies,
good bacteria into the Indian cuisine continues its
gastrointestinal tract. They Anticipate these foods and spread from the subconti-
nent. Turmeric, good in eggs
also feed on the fiber in beverages filling your plates and and even tea, can serve as
an introduction to the
vegetables that are often
fermented, like cabbage. cups throughout the new year. ancient practice of Ayurve-
da, a holistic science
The process of ferment- focused on physical, mental,
and emotional balance.
ing veggieswhich is WEIGHTLIFTERS HAVE EMPHASIZED Consumers will learn more
simply letting them sit cov- the benefits of a healthy diet for years, and now a major about their doshas, or
ered in a solution of salt slice of the U.S. population is following suit. According to natural constitutions, and
gravitate toward foods and
and water in a warm room Liz Moskow, the culinary director of Sterling-Rice Group, practices that provide
for a few daysallows who cultivated this list of trends, more and more con- balance, reduce inflamma-
tion, and improve energy.
lactic-acid bacteria to sumers are demanding transparency and want to know The three doshas are vata
convert plant sugars into precisely what theyre eating, whether its to build a (creative and vital), pitta
compounds that prevent better physique, nourish their brain, or simply live a (content and intelligent), and
kapha (loving and forgiving).
spoilage and impart unique longer, healthier life.
flavors and textures.
Some of the most PLANT BUTCHERY GOAT FOR IT noodlesmith knead, stretch,
A new breed of butcher shops Did you know that goat meat and swing dough into strands
popular and available is catering to vegans and meat has a high ratio of interstitial for soup.
fermented foods include lovers. Plant-based versions of collagen, aka the stuff that
sauerkraut, kimchi, yogurt, chicken, ham, meatballs, steak, bone-broth devotees are WAKE & CAKE
kombucha, and kefir. and charcuterie are expanding crazy over? The collagen A Syracuse University study
vegans options. And corn, can aid in muscle repair found that eating chocolate
By eating fermented chickpeas, peas, legumes, and and reduce inflammation. can improve cognitive abilities.
foods, youre giving your fungi are being utilized to Compared with chicken, goat And a separate Tel Aviv
body a double dose of entice meat eaters to make the is lower in fat and calories University study reported that
nutritional benefits. Using move to Meatless Mondays. and has more flavor. The eating dessert after breakfast
This is going to satisfy your younger the goat, the tastier. could aid weight-loss efforts.
a cup of cauliflower as an Moskow says that eating cake
craving for meat without You can also get goat milk and
example, youre getting providing meat, says Moskow. goat cheese for more protein after breakfast is OK so long
high levels of fiber, iron, and vitamin D. as A) youre already properly
magnesium, phosphorus, BACK TO THE RIND satiated from protein; and
vitamins C and K, plus low Items that were once trash are NOODLE ON THIS B) the cake is made with
now in demandwatermelon- Great for a post-workout almond flour, which has a
calories and carbs. And rind pickles, cauliflower stems, entertainment/dining low glycemic index and less
the bacteria can help your and chips and burgers made experience, hand-pulled sugar and fewer carbs than
body control intestinal from discarded juice pulp. noodles add another layer of white flour.
inflammation, digest Moskow points out this waste both taste and visual
lactose from milk, and often has more nutrition showmanship. Customers
because most of the nutrients slurp their carbs while
even improve immune-
system functioning.
are in stems and rinds. watching a master SNACKING
ON SARDINES
Despite all the positives Consumers continue to
with superfoods like fish for protein-rich
snacks. Recent interest in
fermented foods, you Basque cuisine and the
still need to diversify your rise of Portugal as the
diet, says Wright. Super- newest destination for
culinary and global
foods tend to give people a exploration will drive
false sense of comfort, but sardines to the forefront.
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EAT RECIPE OF THE MONTH ABOUT THE CHEF
IFBB Pro League bodybuilder
Carlo Filippone is the CEO
of Elite Lifestyle Cuisine.
elitelifestylecuisine.com
Game
Time
Your hunt for a seasonal dish
thats high in protein and
fiber and low in fat is over.
BY CARLO FILIPPONE
HONEY-GINGER
VENISON
AND ROOTS
FOIL WRAP
SERVES 4
1. Preheat oven to 400F. Cut four pieces over the ingredients and tenderloins, venison on a dish and top with
of aluminum foil into 12-inch sections. and fold all the edges tightly to seal the root vegetables.
2. Place all ingredients except the ingredients in the foil wrap.
venison in a mixing bowl and mix well. 4. Poke a small hole in the top of each
Place both tenderloins on a separate foil packet. Place the foil wrap on a NUTRITION PER SERVING
sheet of aluminum foil and add equal baking sheet and bake in the oven for 391 37g 39g 10g
amounts of mixture over them. 2530 minutes. CALORIES PROTEIN CARBS FAT
3. Put the remaining two pieces of foil 5. Remove from the foil and place the
3.2g
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MuscleTech is Americas #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present. Facebook logo is owned by
Facebook Inc. Read the entire label and follow directions. 2016 MUSCLETECH.COM
ABOUT THE CHEF IFBB Pro
EAT FAST FEAST League bodybuilder Carlo Filippone
is the CEO of Elite Lifestyle Cuisine.
elitelifestylecuisine.com
Winter Grill
Weather the elements
and fire up your grill
for this south of the
border chicken dish.
BY CARLO FILIPPONE
CHICKEN
MEXICANA
MAKES 2 SERVINGS
CHICKEN
2 6 oz skinless
chicken breasts
1 tbsp extra-
virgin olive oil
tsp cumin
2 pinches
sea salt and
black pepper
MEXICANA MIXTURE
2 tbsp red onion, chopped
cup corn kernels, drained
cup black beans, drained
cup yellow peppers,
chopped
cup green peppers,
chopped
cup red peppers, chopped
2 tsp fresh cilantro, chopped
Juice from 2 limes
1 tbsp extra-virgin olive oil
2 pinches sea salt and black
pepper
THE
Thats
SWEET LIFE
One sweet potato
gives you three times your
Sweet
daily allowance of vitamin
A, an antioxidant that
aids in healthy vision,
boosts your immune
system, and may help
prevent cancer.
Get a dose of vitamin A
and B6, plus magnesium
and iron, while indulging in
this low-fat, low-sodium,
high-fiber version of a
Mexican staple.
SERVES 4
temperatu to 350. water and cumin, cover, and cook for 3 wrap and roll. Top with remaining sauce.
3. Make sauce: In a mediu
medium saucepan, minutes, or until potatoes are tender. 6. Bake for 20 minutes, or until heated
heat tomatoes, mashed sweet
sw potato, Remove from heat; add beans and through.
and curry powder to a boil
boil. Remove spinach and stir until combined.
from heat and let cool slightly.
sligh Pulse in a 5. Spread cup sauce in the bottom of
blender until smooth. Set aside.
a a 2-quart baking dish. Warm tortillas in NUTRITION PER SERVING
4. Heat a large saucepan over
o medium- the oven or a dry skillet. For each (2 ENCHILADAS)
high heat. Add shredded sweet
sw potato tortilla, lightly coat in sauce in the 370 11g 75g 3g
and cook for 1 to 2 minutes,
minutes or until it baking dish, spoon of the bean and CALORIES PROTEIN CARBS FAT
begins to stick to the pan. Stir in cup sweet potato mixture down center, then
Cauliflower
Rice
Cut carbs and your
Turn heat off. Stir in cup mascarpone
cheese and cup parmesan cheese. Top
with mushroom mixture, sprinkle with
cup parmesan cheese, and serve.
3 COCONUT CASHEW
cancer risk while FRIED RICE WITH
boosting your fiber POMEGRANATE
Rice 1 small head of cauliflower in
intake with this two batches. Warm 3 tbsp coconut oil
in a large skillet over medium heat. Add
cruciferous superfood. 4 minced garlic cloves and cook 1 minute,
BY JENNIFER ISERLOH stirring often until it becomes fragrant.
Add cauliflower, cup cashews, 1 tbsp PERMISSION TO GET SAUCED
CHEW ON
THIS Cauli-
flower is high
in essential
nutrients like
FOODCOLLECTION/STOCKFOOD
vitamin K,
which aids in
bone health.
PEP IN
YOUR STEP
One bell pepper
provides twice your daily
allowance of vitamin C,
which has shown
to be as effective for
heart health as
taking a walk.
EGG FRITTATA
WITH BELL
PEPPERS
SERVES 1
2 tsp olive o
oil
red bell pepper,
pe cut into thin strips
yellow be
bell pepper, cut into
thin strips
small onio
onion, cut into thin strips
3 whole eggs
egg
1 tbsp feta cheese
3. Top with feta cheese. Cover and
1 slice spro
sprouted-grain bread
cook until eggs are no longer runny,
F O O D S T Y L IN G BY M AT T VO HR
1 tbsp pean
peanut butter
about 3 minutes.
4. Toast bread; top with peanut butter.
1. Heat oil in a medium-size skillet
over medium heat. Add bell peppers
and onion anand cook until tender, about NUTRITION FACTS
3 minutes, ststirring occasionally. 479 28g 32g 28g
2. Crack eggs
egg into a bowl and whisk CALORIES PROTEIN CARBS FAT
until well ble
blended. Add to skillet.
4.5
BCAAs
G
0G
TRANS FAT &
ASPARTAME
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EAT FOOD I.D.
1. CASHEW MILK
BEST FOR: Anyone looking to cut calo-
ries and stay lean. It has zero satu-
rated fats and roughly 25 calories per
serving (skim milk has 83). Moore says
it also tastes surprisingly creamy and
sweet, and has more vitamin E, too.
1 5 BUYER BEWARE: One measly gram
of protein and few calories means it
doesnt really move the needle regard-
ing your daily nutrition needs.
2 4
2. SOY MILK
BEST FOR: Moore says soy milk is
essential for active guys. The biggest
3
differentiator is the protein content.
With 8g of protein per cup, soy milk
is the only one in the bunch that rivals
dairy milk, says Moore, choosing soy
as the top nondairy choice. Other milk
alternatives usually have no more than
a gram of protein.
BUYER BEWARE: Soy milk is often
loaded with sweeteners, and buying
organic is extra important since most
soybeans are genetically modified.
3. ALMOND MILK
BEST FOR: Everything from drinking
to drowning cereal because it, too,
tastes a lot like real milk but is much
lighter, in terms of calories. Almonds
also have the highest levels of calcium
of all the nuts.
BUYER BEWARE: Almond milk often
comes packed with sugar, so its espe-
cially important to buy unsweetened.
And, oddly, even though almonds are
naturally rich in protein, nearly all of it
is lost during processing. If you use
almond milk in hot cereal, for instance,
youll still want to add some protein
like whole almonds, Moore says.
4.HEMP MILK
BEST FOR: Buy hemp milk if you tend
Not Milk?
to skimp on good fat foods like fish
or avocados. Hemp has more omega-
3s than any other milk alternative, as
well as a few more grams of protein,
Moore says. Its also safe for people
who are allergic to tree nuts or soy.
BUYER BEWARE: Taste is the biggest
The dairy alternatives best for protein, digestion, barrier for many people. Hemp milk
is the least milk-like, according to
and omega-3s. BY PAUL L. UNDERWOOD Moore.
FOR YEARS WE WERE TOLD paying special attention to each 5.COCONUT MILK
that milk does a body good. But milks unique benefit and lack BEST FOR: If you have a sweet tooth.
Its naturally rich and creamy, and deli-
F O O D S T Y L IN G BY S U S A N O T TAV I A N O
while one cup provides roughly 30% thereof. She points out that most cious, making it perfect for smoothies.
of your daily recommended calcium nondairy milks lack protein, are BUYER BEWARE: Moore says all that
intake, milk can also be hard to void of essential vitamin D (unless creaminess means a lot more satu-
digest and may cause inflammation. enriched), and are loaded with rated fatwhich can be bad for your
Thankfully, we now have plenty added sugar. heartthough the research isnt cut
and dry on how the fat in coconut
of alternatives to choose from, Since all these options can make affects heart disease. You should only
including almond, cashew, and soy for a confusing shopping experi- buy the stuff that comes in cartons,
varieties. Atlanta-based nutritionist ence, we asked Moore to show us not cans, as the canned stuff is mostly
Marisa Moore, R.D., recommends the milky way. used for cooking, not drinking.
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M&F
STARTERS
GUIDE
2017
> Start the year off strong by
making a four-week
commitment to getting your
physiqueas well as strength
and performance levels
back on track with this simple
yet highly effective program.
BY JOE WUEBBEN /// WORKOUT BY
JUSTIN GRINNELL, C.S.C.S. ///
PHOTOGRAPHS BY EDGAR ARTIGA
Getting in shape isnt easy, but it shouldnt be of State of Fitness in East Lansing, MI, and youll
complicated, either. Weve done the legwork begin to see changes in about a month. Stick
for you by creating a roadmap for success. But with the program longer and by Week 8, those
before you even step foot in a gym you need to changes will be amplified even more.
decide to dedicate yourself to making better Its a five-day program which involves three
dietary decisions and forcing yourself to stay days a week of liftingan upper-body focus,
on pointespecially when you feel the urge to lower-body focus, and full-body workoutwith
veer off course. If you cant do that, youre go- two forms of cardio sandwiched in between lift-
ing to come up short. Remain strict to the 2017 ing days. If you can get the program done during
M&F Starters Guide workout plan designed by the week, take the weekends off. If not, you have
Justin Grinnell, C.S.C.S., owner and head trainer to do the work whenever duty calls.
M&F
TRAINING
FAQ
For an overview of the M&F Starters Guide program,
Grinnell answered a handful of common questions you
might have about the routine.
M&F: Is lifting three days enough? what they can handle as far as weights for certain
GRINNELL: As a beginner, youre still trying to find out exercises and rep schemes are concerned.
what works and what doesnt. Anything less than three
days per week doesnt give you enough reps and How much intensity should I be putting into each
volume to learn the movements and stay consistent. session?
And anything more than three days per week can Say youre performing three working sets for 10 reps
hinder your recovery. Three weekly lifting workouts is each, the first set should be about 50 to 60% of your
also doable for most people when first starting outits 10-rep max (10RM)the maximum amount of weight
enough days that you can fit the sessions in your you can lift for 10 reps, and no more, with good
schedule, but not too much to be overwhelming. formjust to get a feel for the movement while warm-
ing you up. Bump it up to about 70 to 75% of your
What are the benefits of doing both HIIT cardio and 10RM after that for a little more intensity. The last set
steady state instead of just doing one? should be close to your 10RM. At this point, youre
HIIT cardio burns more fat quicker and helps you still finding out what works, what doesnt, and how to
adjust to higher-intensity training that you may not be execute the movement. For most movements, save the
used to while making you a better-conditioned lifter. hard set for last.
Steady-state cardio will enhance your recovery and The Friday workout in this program employs some
increase your work capacity, better translating to your old-school bodybuilding supersets to bump up
overall fitness and health. intensity. Doing this one day a week will help prep
you for harder training down the road while building
Why is the volume [total number of sets through some muscle in the process.
the week] suitable for the beginner?
On paper, the volume in workouts on Day 1 and Day 3 How long would you recommend following
may look like a lot to get started. But this works this template of volume, intensity, and
GROOMING BY CHRISTIE CAIOLA
because many of your sets will be at a lower, submaxi- frequency before stepping it up and approaching
mal weight. This acts as practice for your neuromuscu- intermediate status?
lar system, which will adapt to the movements. This program should be followed for at least
Though youll have a fair amount of muscle tissue four weeks to see progress. Any more than around
breakdown, it wont be so much that youre over- eight weeks is too long. After four to eight weeks,
trained, since you wont be using a ton of weight. sit back and analyze your training log and make
Beginners are still trying to find their groove and see adjustments.
Naturally Occurring
4
ACID
BCAAs
Recover with the gold standard of whey proteins.
PROTEIN
24
GLUTAMIC
GRAMS OF
GRAMS OF
GRAMS OF
5.5
GLUTAMINE &
STA RT E RS GU I DE
M&F 5
STARTERS
GUIDE
PROGRAM
WEEKLY TRAINING SCHEDULE
DAY WORKOUT
1 Upper-body Lift
2 HIIT Cardio
3 Lower-body Lift 4
4 Steady-state Cardio 3
5 High-intensity Full-body Lift
6&7 Off*
*This should be an active rest daytake a walk,
hike, play with your kids, etc.
WARMUP
Perform this full-body dynamic
warmup prior to upper-, lower-,
and full-body workouts.
Complete as a circuit 2 times through:
EXERCISE REPS
Meet Sam
I love to wake up in the morning knowing that I am helping my clients live a healthier more
productive life! There is nothing better than seeing your clients reach and surpass their
fitness goals. Prior to becoming an ISSA Certified Fitness Trainer I was a Projects Sports
Planner at ESPN. I admire that company but the corporate office work was not for me, so I
left my desk job behind and pursued my passion for fitness.
The ISSA Your Trusted Source for Fitness Education Since 1988
ISSAs nationally accredited distance education programs provide the education
you need to become a Personal Trainer, Elite Trainer, or Master Trainer. Take your
certification courses even higher and earn an Associates Degree in Exercise Science
with an Emphasis in Personal Training. TA, MyCAA, and GI Bill approved.
t T-bar Row
T-bar rows induce a massive stretch
in your back muscles. Lead with your
elbows and use smaller plates if your
range of motion feels truncated.
DO IT: Place a V-handle under a
barbell that is locked into a landmine
apparatus or wedged into a corner.
Use an overhand grip and, with a flat
back bent just past 45 degrees, pull
the weight to your chest.
CLEANION
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Front Squat
Loading the weight in front of you
forces you to keep your torso
upright, and places a greater
emphasis on your quads.
DO IT: With a shoulder-width stance,
place the barbell across the middle
of your deltoids. Walk the weight
back and descend into a squat until
your hamstrings break 90 degrees,
keeping your elbows high.
CONCEPT2 ROWER
WEEK REPS REST
t Trap-bar Deadlift
DO IT: Drop your hips, then pull the
weight up and push your hips for-
ward to drive the weight upward.
FRIDAY: HIGH-INTENSITY
FULL-BODY LIFTING
EXERCISE SETS*** REPS REST
1-1.5g
but always make
11.5g
PROTEIN PROTEIN
sure you are fueled
for a workout and
for the recovery.
2g 1g
CARBS tAll numbers expressed
CARBS
indicate amount per pound of
body weight per day. For
GORMAN STUDIO
39 LBS.
- Donny Londano,
Competitive Boxer DONNY
LOST in 17 weeks
BEFORE AFTER
M&F
STARTERS
GUIDE:
SPICES 101
Intense exercise creates stress in your body that produces CAYENNE CINNAMON
inflammation. It helps build muscle and increase your aerobic Capsaicin, found in hot chilli These flavorful brown pieces
capacity but requires management by eating healthy, whole peppers, helps combat of tree bark contain active
foods packed with antioxidants. Those are your leafy greens, inflammation, lower compounds that can inhibit
fruits and berries, whole grains, and nuts and seeds. But cholesterol, inhibit blood clot inflammatory compounds
formation, and prevent free from forming and help reduce
certain spices are excellent sources of phenolic compounds
radicals from damaging blood the rate in which blood sugar
that work as antioxidants and actually have more free radical fats. Capsaicin also boosts rises after eating a high-carb
destroying power per gram than most foods. Whats more, thermogenesis, which can meal. Cinnamons antioxidant
they spice up bland fare. Here are four to consider: lead to enhanced weight loss. power has been shown to be
AMOUNT: 30120mg of more potent than almost any
cayenne pepper in capsule other spice.
form up to 3x per day AMOUNT: 16g daily of
ADD TO: Meat marinades and powder, taken with carbs
rubs, soups, smoothies, ADD TO: Oatmeal, smoothies,
protein bowls tea, coffee
PORTION SIZES
PROTEIN: Slightly more than what would fill your palm.
CARBOHYDRATES: About equal to the size of your balled fist.
FAT: It can vary depending on the food, but generally go for golf
GINGER TURMERIC ball-size.
This aromatic and spicy This spice comes from the
stir-fry ingredient contains orange-colored rhizome, or
compounds called gingerols, root, of a plant related to
which are active anti- ginger, and is a component of
inflammatories that studies the popular Indian curry M&F Maximum Muscle Gain
have shown can significantly spice. One of the most Serving Size: 180 lbs (82kg)
reduce the substances that studied polyphenols in
promote inflammation in the turmeric is curcumin, which is
joints, cartilage, and immune tied to helping regulate Amount Per Serving:
system. Gingerol has been inflammation, reduce Grams per pound of body weight
G E T T Y IM AG E S ( 2 ); A N D R E Y S TA RO S T IN /A L A M Y; G E T T Y IM AG E S
www.NutrishopUSA.com | NutrishopUSA
STA RT E RS GU I DE
STARTERS
your emotions to carry you
through the pain of the battle,
2016 Regions Bank. Actual Regions customer compensated for his appearance. *Your carriers message and data rates may apply. | Regions, the Regions logo and The Next Step
Project are registered trademarks of Regions Bank. The LifeGreen color is a trademark of Regions Bank.
FINISH
HIM!!
GUT CHECK
DIRECTIONS: Start by performing
eight reps, working down to one.
Rest only as needed.
CIRCUIT
EXERCISE
> Start off the new year strong by
delivering a final blow to fatigued
muscle using these intense workout
Pullup * finishers. B Y A N D R E W G U T M A N
Pushup *
Goblet Split Squat
Seated Row
EZ-bar Curl **
OR
DUMBBELL VERSION
SET REPS
1 10, 10, 10
2 8, 8, 8
3 AMRAP, AMRAP
PER BERNAL
WOR KOU T F I N I SH E R S
TRX/HANDLE ROW
INVERTED ROW
SET REPS
TRICEPS PRESSDOWN
SET REPS
TECHNICAL
FINISHER
DIRECTIONS: Try for three rounds,
but adjust the weight if your
technique breaks down on any
exercisethe goal is form and
function, not time and heavy weight.
LOWER-BODY
PUNISHER
DIRECTIONS: Start by performing
10 reps of each exercise as a circuit
descending by two reps until you
FULL-BODY
reach two. The more advanced you
are, the less you should rest after
BLAST
each round.
DUSTIN SNIPES
WOR KOU T F I N I SH E R S
RESISTANCE EXERCISE
to cheat your way to
completion.
Bear Crawl
ROW FINISHER
DIRECTIONS: This is a three-part
(forward and backward)
Star Jack
Burpee
circuit, in which youll complete a low
row, a medium row, and a high row Tuck Jump
with a resistance band for each of the
three categories: speed, control, and
isometric. Rest 30 seconds between LEG-DAY
each category. Complete three to five
rounds of this entire circuit. FINISHER
DIRECTIONS: Youll work for
CIRCUIT SEQUENCES 40 seconds per exercise (20 seconds
SPEED: Complete all three each leg for the power lunges), with a
rowing sequences for 20 seconds, 10-second transition between move-
with the goal of getting as many ments. Complete four to five rounds.
reps as possible. EXERCISE
CONTROL: Complete all three row-
ing sequences for 30 seconds, with a Kettlebell Swing
3-0-1-1 tempo. (The first number is Lateral Shuffle
the lowering phase, the second is
Power Lunge
the pause at the bottom, the third
is the lifting phase, and the fourth
is the pause at the top.)
ISOMETRIC: Hold each row in the
designated position for 20 seconds.
BURPEES
Dont half-ass the jump at the top
of the burpee. Instead, explosively
launch yourself as high as possible.
Youll improve lower-body power
and jack up your heart rate.
SHAWN PERINE
is the editor in chief of Muscle & Fitness.
PULLUP-DIP
GIANT SET
DIRECTIONS: Do pullups, leg raises,
and dips descending by two reps
without resting at any point.
EXERCISE REPS
Hanging 8, 6, 4, 2, 1
Leg Raise
PAV EL Y T HJA LL; PER BERN A L; G E T T Y IM AG ES
Pullup 8, 6, 4, 2, 1
Dip 8, 6, 4, 2, 1
BY CHRIS LEE /// But at first, even the man muchit really did work,
PHOTOGRAPHS BY whose name appears on the says Foreman. It could get
BRIAN KLUTCH
grill didnt have much faith the fat from around your
in the product. stomach and make you feel
You look at this thing good. I thought everybody
and go, Its a joke. I figured needed one.
wed sell a hundred of em, By 1998, Salton had
admits George Foreman. reportedly sold $200 mil-
In the early 1990s, Big lion worth of the grills and
George, an Olympic gold bought Foreman out to
medalist and two-time further increase revenues.
heavyweight boxing cham- The champs golden hand-
pion, had been selling peo- shake: a reported $137.5
ple on the deliciousness of million in stock and cash
Doritos and why Meineke for the ongoing use of his
was tops for muffler repair. name. The company has
In 1994, he lent his name to continued to thrive and re-
the George Foreman Lean cently released the George
SINCE ITS DEBUT in 1994, the George Foreman Mean Fat-Reducing Grill- Foreman Grill & Broil,
Grill has sold well more than 120 million units. Its ridged, ing Machine in exchange which includes waffle and
nonstick heating surface cooks everything from chicken for no money up front griddle plates. Turns out,
breasts, steaks, turkey burgers, and salmon up to three from its maker Salton Inc. we know someone who
BETTMANN/GETTY IMAGES
times faster than conventional cooking methods. Plus, the Instead, he opted for a 45% might be interested.
slanted design knocks out the fat, oil, and grease into a profit share. We dont ask anybody
drip tray, thereby cutting calories. In other words, George I started doing these for one. We actually buy
Foreman Grills are the perfect tool for guys who regularly infomercials just because the grills! Foreman, 67,
feast on slabs of meat to keep protein intake high. the grill helped me out so exclaims with a laugh.
are some of the doneness, and ature settings foods nutrients. its temperature Turbo setting.
latest lean (yet then the sensors Lagostinas Its 12 prepro-
keep warm, low, stays consistent
not-so-mean) in this grill detect model has a grammed set-
medium, and while preventing
countertop the thickness of highso you patented one- any accidental tings include four
machines to your food and dont have to handed lid that burns with the ways to cook
get you cooking adjust the grills worry about your clicks closed and products cool- a pizza for that
healthy. temperature and grilled chicken forms a safe, touch knob, base, post-workout
Rose McNulty cooking time. getting cold. airtight seal. and handles. carbo load.
ARTICHOKE
STUFFED
CHICKEN
P R E P T I M E: 15 minutes
C O O K I N G T I M E: 6 minutes
T O TA L T I M E: 21 minutes
S E RV I N G S: 4
GREEK BURGER
1. In a small bowl mix together tzatziki-
sauce ingredients, cover with plastic
P R E P T I M E: 15 minutes wrap, and place in the refrigerator.
2. In a medium bowl mix together
C O O K I N G T I M E: 12 minutes
ground beef, oregano powder, basil,
T O TA L T I M E: 27 minutes thyme, onion powder, garlic powder,
S E RV I N G S: 4 salt, and pepper. Divide mixture into
4 4-oz patties.
3. Preheat the George Foreman Grill. If
BU RG E R you have an indoor/outdoor grill, preheat
1 lb 90/10 ground beef it on setting 4.
tsp oregano powder 4. Slice red onion into 4-inch-thick
tsp dried basil slices and brush with oil.
tsp dried thyme 5. Place as many burgers as you can fit
tsp onion powder on one side of preheated grill and onions
tsp garlic powder
po der on the other side. Place lid on grill.
tsp salt 6. Grill burgers for 3 to 4 minutes for
tsp pepper medium rare, 5 to 6 minutes for
1 small red onion medium, and 8 to 10 for well. Top each
Olive oil burger with 1 tbsp feta cheese and grill
cup crumbled feta cheese until melted.
1 tomato, sliced 7. Grill onions for 3 to 4 minutes per side.
2 large lettuce leaves, cut in half 8. Serve burgers with grilled onions,
tomato, lettuce, and 2 tbsp tzatziki sauce.
T Z AT Z IK I SAU C E
1 cup Greek yogurt
cup English cucumber, diced THE MACROS
1 tsp dried dill 265 25g 10g 11g
2 tsp fresh lemon juice CALORIES PROTEIN CARBS FAT
Salt and pepper to taste
MAPLE-
SRIRACHA
CEDAR-PLANK
SALMON
P R E P T I M E: 10 minutes +
30 minutes
for marinating
C O O K I N G T I M E: 15 minutes
T O TA L T I M E: 55 minutes
S E RV I N G S: 15
Workout
PUBLISHERS
EDITION
NO
O MOR
MORE
R EXC
RE EXCUSES
E CUS
SES a suspension trainer, and body weight alone.
You will never grow bored or stop progressing Complete, scientifcally proven nutrition
and your workout will never become routine. plans for muscle gain and fat loss.
YOURE LACKING
LAC YOU HAVE A
A V-TAPER PENCIL NECK
Developing the V-tapera
V-t physique
with broad shoulders
shoulde that pares
The Solution
down into a tight midsectionhelps
m Plate neck crunch: Lie down on
thinner guys look bigger
b and bigger a bench with your head hanging off
guys look symmetrical.
symmetr the end of it and place a towel over
your forehead with a plate on top.
The Solution Simply crunch your head toward
Lose fat: Drop your
you body fat to 10% your chest. Perform a few sets
or lower to see your
you abs and accentu- before every workout and start
ate your V-taper. with light weight until you feel
Emphasize the rear re delts: Despite comfortable executing the move.
the belief that the medial
m delts give Dont go heavier than a 45-pound
you a broader appearance,
appe the rear plate. If that amount becomes too
delts actually play a bigger role in easy, focus on increasing the sets
giving you a wider look. and reps instead of the weight.
The Problem
The Problem
YOURE FLAT-CHESTED
A big chest is the centerpiece of
an impressive physique, but
most guys lack size in this area
because they gravitate toward
heavy presses.
The Solution
DB flyes with a twist: Perform
tension-inducing exercises like
dumbbell flyes,
but execute them with your
palms facing each other. As you
lower the weight, keep a slight
bend in your elbow and bring
the dumbbells back toward your
ears in a slight arching motion
with your hands. This will
recruit a maximum amount of
muscle as it stretches the muscle
fibers in the way that they
naturally lie across your chest.
The Problem
You have sore hip flexors: We
usually move our hips in a linear,
or back and forth, motion, which
creates inactivity. This can cause
soreness in your hips and even
in your knees.
The Solution
Perform two sets of 20 reps of lying
abductions after you warm up. Lie
on your side with your bottom leg
bent and the top leg straight up and
slightly back. This will keep your
hips active and flexible, which will
also help strengthen your knee
joint and ligaments. Additionally,
any one-legged body-weight
movement such as a one-leg squat
or deadlift, with light weight, will
help strengthen the hips.
PR IOR I T Y T R A I N I NG
The Problem
QUICK FIXES:
You cant squat to depth: When Perform all
squatting, your hip joint should pass stretches and foam-
roll individual areas The Problem
your knee. If it doesnt, then youre
for 30 seconds.
most likely lacking flexibility in the
hips and ankles. Over time, joints HIPS: Properly YOUR LEGS LOOK
stiffen if theyre not exercised
properly, and when we spend most of
warm up your legs
on a bike, then do
static hip stretches
LIKE STILTS
our time sittingat our desk, on a If you dont train legs consistently,
such as standing and
couch, in a carchances are good raising your knees to
you know the remedytrain your
that your joints could be next. Thats chest height. damn legs! Otherwise, emphasize
a problem since ass to grass, or ANKLES: Before symmetry and balance to upgrade
ATG squats, recruit more muscle squatting, place your your chicken legs.
fibers, better stretch the muscles, and foot about 12 inches
are safer on your knees because
away from the wall The Solution
while on one knee
sinking closer to the ground increases and slowly lean the Shut up and squat: Deep squats are,
hip drive, taking some of the load off front knee toward and always will be, your best bet for
of that area. Use the fixes at right to the wall without building leg mass.
get your squat up (or down) to par. lifting your heel. This Divide and conquer: The idea of
will increase flex-
ibility at the bottom
an hour-and-a-half leg session is
of the squat. enough h to deter most guys, so try a
BACK: Perform a new split
plit to break things up: Quads
set of back exten- on onee day, hamstrings with back,
sions and dead-hang and calves
lves after arms. It wont be
pullupswith a
30-second static
as daunting.
nting.
hang afterward Limit cardio: Moderate, steady-state
before squatting. cardio helps preserve muscle.
Hyperextending your Prioritize
tize sleep: Sleep is crucial
back will elongate for recovery:
overy: Seven to nine hours
your spine, increas-
ing your range of
are ideal.
eal.
motion, creating
space between your
discs. This will help
prevent tightness in
the back.
CORE: Stability
through squatting
is generated from
your midsection. Leg
raises, planks, and
Russian twists will
prepare your core
for squats.
TIP:
Lighten the load and roll your shoulders forward
before initiating any rear-delt exercise. This places
The Problem tension on the muscle youre trying to target, not the
middle back and traps.
Youre all quads: Most guys tend to INCREASE YOUR LAT SIZE: To get the most out
gravitate towards quad-dominant of your lats, incorporate mechanical dropsets. Start
exercises on leg day, such as exten- with an exercise like wide-grip pullups and switch
sions and the leg press, neglecting grips every time you fail to neutral-grip pullups or
chinups, which allows you to squeeze out extra reps
their posterior chain. Therefore,
as youre recruiting slightly different muscles.
an imbalance is created that lends
itself to hip and knee soreness and
injury, not to mention a drastically
underdeveloped leg.
The Solution
Perform variations of the deadlift,
good mornings, and back extensions.
These hit your posterior chain, which
are made up of your spinal erectors,
glutes, and hamstrings..
PARTY
ON
> Think you have more
partying in you throughout
January? Banish the fat
from finger foods with
these healthy bites.
B Y M AT T H E W K A D E Y, R . D . /// P H O T O G R A P H S B Y B R I A N K L U T C H
/// FO OD + PROP S T Y LING BY SUSA N O T TAV I A NO
Its a new year. The traversing of mall traffic, the nauseating Christmas-song covers,
and crappy gifts (socks, really?) are behind you, but overconsumption of bountiful
amounts of food lingers. After all, who could resist second helpings of pie? But too many
poor food choices during festive gatherings can have long-lasting repercussions for your
waistline. According to Cornell University research, people are more likely to pack on
Santa-like fat proportions in December, and it can take until late spring to shed them.
You may think the partying is over, but temptations will continue to linger, which is why
its a good idea to take a preemptive strike against further ruining your hard-earned
buff-to-blubber ratio by getting in the kitchen and rustling up some better-body party
foods. But theres no need to buy a stack of Martha Stewart cookbooks for inspiration.
Weve got some simple small bites with great flavors and much fewer nutritional pitfalls
than glistening dips and pigs in a blanket. Party on!
1 (14 oz) can black beans, drained 1. Preheat oven to 425F and grease a T H E M AC RO S
and rinsed rimmed baking sheet. 170 7g 28g 4g
1 (14 oz) can kidney beans, drained 2. In a large bowl, mash together all CALORIES PROTEIN CARBS FAT
and rinsed beans, lime juice, chipotle chili pepper,
CURRY
8 large eggs Let rest 30 minutes. Alternatively, gently
2 tbsp mayonnaise lower eggs into a pot of boiling water and
DEVILED 1
2
tbsp Dijon mustard
tsp white-wine or cider vinegar
boil for 30 seconds. Remove from heat
and let stand, covered, for 17 minutes.
EGGS
SERVES 8
1
tbsp yellow curry powder
tsp cayenne powder
Transfer eggs to ice bath and soak for
30 minutes.
tsp salt 2. Peel eggs and slice in half lengthwise
What better way to entertain palates cup canola or light olive oil with a sharp knife; remove yolks. Place
than with natures perfect muscle- 2 tbsp chopped cilantro yolks, mayonnaise, mustard, vinegar,
making protein? And beyond protein, curry powder, cayenne powder, and salt in
eggs are a stealthy source of 1. Bring 1 inch of water to a boil in a a bowl and mash together. In a slow
health-hiking antioxidants. For a medium saucepan. Add a steamer basket drizzle, add oil, stirring constantly until
creamier white-and-yolk texture, try and place eggs in basket in a single layer. smooth. Using a small spoon, fill egg-white
steaming your eggs and then plunging Steam for 15 minutes, then immediately cavities with yolk mixture. Arrange on a
them into frigid water to help ensure transfer to a bowl filled with ice water. serving platter and garnish with cilantro.
theyll jump out of their shells.
T H E M AC RO S
148 6g 1g 14g
CALORIES PROTEIN CARBS FAT
cup milk
2 large eggs
1 cup rye flour
tsp baking powder
tsp baking soda
Salt
lb smoked fish fillets, such
as mackerel or salmon
1
/3 cup reduced-fat sour cream
3 tbsp chopped fresh dill
1 tbsp prepared horseradish
2 tsp lemon zest
tsp black pepper
T H E M AC RO S
208 13g
CALORIES PROTEIN
13g 12g
CARBS FAT
PESTO-
YOGURT
STUFFED MEDITERRANEAN While calories at parties
PEPPERS
SERVES 8 SWEET POTATO
can add up faster than
snowflakes in a blizzard, these
PORK SLIDERS
hand-to-mouth stacks provide
The sweet, slightly spicy (and habit-
h quality nourishment without
forming!) South African peppers
ppers known SERVES 6 sacrificing a shred of muscle.
as Peppadews, or sweet eet piquant, are If youre keeping tabs on your fat
perfect stuffers beyond the stocking- intake, opt for pork labeled lean
stuffing season for an appetizer spread. to get some less calorie-dense
Look for them in the deli section of protein into your tummy.
supermarkets. Jamming them full of Greek
yogurt ensures your finger food has a bit
of muscle-friendly protein, while adding a
finishing touch of balsamic syrup makes
you look like a kitchen badass.
T H E M AC RO S
88 4g
CALORIES PROTEIN
13g 2g
CARBS FAT
FINGER FOODS
T H E M AC RO S
192 5g
CALORIES PROTEIN
27g 10g
CARBS FAT
THE 7%
BODY-FAT
DIET > Strip the fat from
your frame with this
eight-week plan
BY JOHN MEADOWS, C.I.S.S.N.
WEEK 3
Nutrition Off Days (No Lifting) Weight Training Cardio
Training Days and Pump Day Work out five days per week, Perform 50 minutes of brisk
MEAL 1: 1 serving Egg Frittata MEAL 1: 6 whole eggs, tbsp splitting up your routine as walking five days per week upon
MEAL 2: 6 oz (cooked) tilapia, or virgin coconut oil, 1 cup spinach, follows: legs, chest and waking. (Do not do cardio on
any lean white fish 1 oz avocado shoulders, back, arms, and one either leg day.) Mix a shake
MEAL 3: 6 oz (cooked) grass-fed MEAL 2: 50g whey isolate, 2 tbsp additional leg day. The second containing 10g BCAAs and
beef, 1 cup green vegetables almond butter leg day should be lighter than the consume it gradually through-
MEAL 4 (PRE-WORKOUT): 50g MEAL 3: 6 oz (cooked) grass-fed firstuse less weight and perform out the session.
whey isolate; cup cream of rice beef, 1 cup green vegetables, 4 oz more sets of higher reps (for
(dry measure), prepared with (cooked) sweet potato example, 12 and above). This is
water; 1 tbsp almond butter MEAL 4: 6 oz (cooked) tilapia, called a pump day.
INTRA-WORKOUT: 90g carbs 1 cup dark-colored berries,
from highly branched cyclic 2 slices Ezekiel toast, tbsp
dextrin, 40g casein hydrolysate, organic butter
mixed in 1,500ml water MEAL 5: 6 oz (cooked) chicken,
MEAL 5 (POST-WORKOUT): 8 oz (cooked) sweet potato, 1 cup DARK BERRIES
2 Yam-Apple-Almond Pancakes
MEAL 6: 6 oz (cooked) cod, or any
vegetables
MEAL 6: 6 oz (cooked) chicken,
ARE LOW IN
lean white fish; 1 cup veggies; 8 oz (cooked) sweet potato, 1 cup SUGAR AND
1 serving Berry Crisp vegetables CHOCK-FULL OF
ANTIOXIDANTS
TOTALS: 3,389 calories, 303g protein,
183g carbs, 160g fat
TOTALS: 2,566 calories, 270g protein,
196g carbs, 78g fat AND FIBER.
SAM KAPLAN
WEEK 4
Nutrition
utrition
Training Days
Same
me as Weekk 3
Weight
eight Training
Work rk out five days per week, split-
tingg up your routine as follows:
legs,
s, chest and shoulders, back,
arms,
ms, and one additional leg day.
Cardio
ardio
Perform
rform 50 minutes of brisk
walking
lking five days per week upon
waking.
king. (Do not do cardio on your
first
st leg day or your back day.)
Mixx a shake containing 10g of
BCAAs
AAs and consume it gradually
throughout
oughout the session.
TOTALS: 2,334 calories, 268g protein, TOTALS: 2,218 calories, 267g protein,
140g carbs, 78g fat 112g carbs, 78g fat
Cardio Cardio
Perform 50 minutes of brisk Perform 50 minutes of brisk
walking four days per week upon walking four days per week upon
waking. (Do not do cardio on your waking. (Do not do cardio on your
heavy leg day, your heavy back heavy leg day, your heavy chest
day, or chest and shoulder day.) and shoulder day, or your heavy
Mix a shake containing 10g BCAAs back day.) Mix a shake containing
and consume it gradually through- 10g BCAAs and consume it gradu-
out the session. ally throughout the session.
YAM-APPLE-ALMOND PANCAKES
MAKES 1 SERVING (2 PANCAKES)
Weight Training
Same as Week 7
Cardio
Perform 55 minutes of brisk
walking three days per week. (Do
cardio only on your pump days.)
YES, YOU
CAN ACTUALLY
EAT THESE
IRRESISTIBLE
YAM-APPLE-
ALMOND
PANCAKES.
IS THERE
ANYTHING
ELSE I CAN
DO TO
BURN FAT
FASTER?
Consume a large
cup of black coffee
and 2g tyrosine (an
amino acid often
used to treat de-
pression) before
your cardio ses-
sions. This will
boost your metabo-
lism, and your body
will draw more from
its stored fat to fuel
your exercise.
PRECISION P
BY GREG MERRITT /// PHOTOGRAPHS BY PER BERNAL
HERES THE THING WITH COMPOUND EXERCISES: Active Duty
By using more than one muscle group, youre able to lift the most Pre-exhaust has you perform an isola-
tion exercise right before a compound
iron. So far, so good. More weight can equal more mass, but you
lift in order to fatigue the targeted
may also fail to target the right body part, and that can be a big
body part alone before it goes to work
problem. If, for example, the weak link in your bench press is in tandem with others. This way, you
your triceps, which tap out before your pecs have been fully can be assured that it gives out first
stressed, benching wont do much to expand your chest. during the compound lift. Lets return
Thankfully, theres a solution. Hit the targeted muscle before to our chest example. If you
doing the compound exercise to weaken that link in the chain. do pec-deck flyes, which
This is done via pre-exhaust, and its an effective, if unduly isolate the pecs, before
bench presses, which
controversial, technique.
RE-EXHAUST
PRE-
EXHAUST
BASICS
Do an isolation exercise
before a compound lift.
The former should target
the muscle(s) you want to
emphasize during the
latter.
Push all sets to failure or
near failure in the 10- to
15-rep range.
work the pecs along with the anterior That brings us to the controversy.
Pre-exhausting will
reduce the amount of
deltoids and triceps, your pecs will be Google pre-exhaust science and
weight you use in the pre-exhausted when you start bench- youll find many so-called experts
compound exercise. ing. Therefore, while youre bench- who are convinced that the pre-
You can pre-exhaust ing, your chest will give out before exhaust method is counterproduc-
more than once during a
workout, as in our sample your delts or triceps. Pre-exhausting tive. Both a Swedish study in 2003
triceps routine (p. 145). assures that your targeted muscle and a Brazilian one in 2007 in the
does all the work it can during a com- Journal of Strength and Conditioning
pound exercise. showed that muscle activation in the
144 MUSCLE & FITNESS JANUARY 2017
P R E - E X H AU S T
PRE-EXHAUST
TRICEPS ROUTINE
EXERCISE SETS REPS
Pushdown 3 1215
Machine Dip 3 1012
Rope Extension 3 1215
Close-grip Bench Press 3 1012
pre-exhausted muscle was reduced avoid pre-exhaust. the workload after the fact and thus
during the compound exercise when Good results, wrong conclusion. wont be as activated. But thats
compared with post-exhaustion In fact, the reduction in muscle good, because it means itll fail first.
(doing the compound exercise first). activation proves the effectiveness Think of it this way: If those same
The 2007 study even focused on of pre-exhaust. The whole point of studies had shown pre-exhaust did
pec-deck flyes and bench presses, doing the isolation exercise first is not reduce muscle activation in the
per our example. The conclusion of to fatigue the targeted body part. targeted area during the compound
both studies was that this reduction Of course, that area isnt going to exercise, that would argue for the
in muscle activation was a reason to be capable of carrying as much of ineffectiveness of the technique.
JANUARY 2017 MUSCLE & FITNESS 145
146 MUSCLE & FITNESS JANUARY 2017
P R E - E X H AU S T
Weakest Link
Bodybuilders know from empirical sets as a warmup or pump-up. Youre
PRE- evidence that pre-exhaust works. Not
only does it increase workout intensi-
trying to tire that muscle, not just
flush it with blood.
EXHAUST ty, but it also helps you hit the target. The weakest link fails first. In the
TIP SHEET If you pump up an area first, it comes
into focus during the compound
case of pre-exhaust, thats a good
thing. By temporarily tiring a muscle
Tense the targeted area during the exercise. In our sample routine, with individualized toil, you can be
compound exercise to prevent
other muscles doing too much. performing pushdowns before dips, assured itll be the weakling during
To up intensity, do pre-exhaust and rope extensions before close-grip the subsequent team activity. Sure,
supersets. Immediately follow bench presses, you can be assured thats going to rob strength from the
the isolation exercise with the
that youre feeling your triceps team, but the targeted muscle will
compound lift.
Because its difficult to target only
working during the two compound be worked to the max, tapping out
your back with deadlifts, try dead- lifts. That said, the effectiveness of before other muscles can butt in and
lifting after other back exercises. this technique is not dependent on a do too much. When used correctly
You can do all isolation exercises, feeling. You need to push the isolation pre-exhaust proves the weakest link
such as three types of curls,
before ending with a compound exercises hard. Go to failure or near can be the hardest worker and, in
lift, like rack pullups. failure. Never think of the isolation turn, the fastest grower.
BULGARIAN.
In weightlifting circles,
the very word conjures up
images of men in singlets
with too much body hair
and consonant-laden names
hoisting barbells overhead
again and again, day after
day, in some torturous yet
mysteriously effective
program, and all while
hidden away behind the
Iron Curtain. In the
1970s and 80s, when
Bulgarias weightlifting
GOH CHAI HIN/AFP/GE T T Y IMAGES; EDG AR ARTIG A
BULGARIAN
BODY-
BUILDING
TIP SHEET
Select no more than six exercises
for your routine.
Focus on compound exercises, and
push sets to failure.
Do the same routine once per day
four to six days per week.
You can also do one exercise, such
as dumbbell curls (five sets of 10),
multiple times in a day.
and heavy periods for his athletes. Still, the Bulgarian method has
He also broke up monotony and applications for muscle growth. First,
upped intensity by regularly staging it can be adapted to a program more
The methods
craziness is
the key to its
effectiveness.
BULGARIAN Crazy
azy Gains
BODYBUILDING Whether
hether youre contemplating
doing
ing the same five-exercise workout
ROUTINE fivee times per week or you hit one
body
dy part five times in a day, it prob-
EXERCISE SETS REPS
ably
ly seems crazy. Thats what they said
Deadlift 5 812 about
out Abadjievs innovationuntil the
Bench Press 5 812 Bulgarians
ulgarians repeatedly brought home
Squat 5 812 thee most medals. The methods crazi-
Barbell Row 5 812 ness
ss is the key to its effectiveness
Shoulder Press 5 812 because
cause it forces your muscles to adapt
to frequent and unexpected stress by
NOTE: Perform this routine four or five days
per week. growing
owing stronger and bigger.
MAD
SCIENTIST
MUSCLE > Bust through your plateau with a maniacal but
systematic approach that gets you growing again.
BY NICK NIL S SON /// PHO T O G R A PHS BY PAV EL Y T HJA LL
WATC
WATCH
CH A
ANY
Y HIGH-LEVEL
H BODYBUILDER making steadyy progress until youre scraping up against
orr well-muscled
w ll--musc
well scled
c ed guy
guy andd you know its true: You have to yyour genetic ceiling. This month, we bridge theory and
be a little
be liittle crazy
az tto o get
g that big. But self-sacrifice, a badass practice to bring you a crazy-like-a-fox muscle-growth
attit
attitude,
ittude,, aand
nd an
a iro
ironclad
ronclad constitution in the gym arent
e program. Its a proven
p plan based
d on hard science, but it
alw
always
ways enough
en ggh
enoug h to guarantee
g dramatic gains. Knowing what will push your tolerance for hard work and intensity to the
kind d of training
training
tra n yyouou need to do and when to apply itt can max.ax The training may seem insane, but so will your gains
g
mean
mean n the
th
he difference
diff
fferencce between toiling in vain forr years and aatt the end of only four weeks.
w
154 MUSCLE & FITNESS JANUARY 2017 S H OT O N LO C AT I O N AT METROFLEX GYM, LONG BEACH, CA
Perform only the top portion
of the chinup on Day 1. After
pulling to the top of the first
rep, lower yourself 6 to
8 inches and pull back up for
all subsequent reps.
156 MUSCLE & FITNESS JANUARY 2017
1
Three-Tiered Structural Training
System
Day
Choose a light weight and perform two sets of 100 reps
of one exercise per body part. If you have to stop along
Youll train only three days per the way, rest 10 seconds and then continue until you
week on the Mad Scientist reach 100. Rest 90 seconds between sets.
plan, but, as youll soon find
out, thats plenty. Each 1. BACK, 2 sets of 100 2. CHEST, 2 sets of 100 3. THIGHS, 2 sets of 100
day has a different training reps: Seated cable row or reps: Barbell or dumbbell reps: Leg press, squat, or
focus, outlined here. lat pulldown. bench press. dumbbell squat.
1
PARTIAL-RANGE 1. BACK, 3 sets of 68 2. CHEST, 3 sets of 68
Day
REPS: Lower the weight reps: Rack pull, top-third reps: Barbell bench press,
only a few inches and chinup, or any row varia- top-third range only.
STRUCTURAL TRAINING. Youll use then lock it out. Hold the tion. (Note that the rack
very high reps to improve the energy- lockout for at least five pull is already a partial- 3. THIGHS, 3 sets of 68
production capacity of your muscle seconds on each rep. range movementthe top reps: Squat or leg press,
cells. Youll also employ heavy partial- Because youre using a half of a deadlift. You do top-third range only.
range sets to strengthen connective small range of motion, not need to shorten the
tissue and prime your nervous system you can use weights range any more.)
to handle heavier weights. that are 2050% heavier
than your max. Rest two
3
Day
The Workout
Each workout hits the whole body and
focuses on compound movements to
stimulate the bigger muscles like the pecs,
quads, and lats. Your shoulders, arms, abs,
and other smaller muscles will get plenty
of incidental work, so dont be tempted to
train them directly on top of what youre
doing here. Stick to the program for four to
Performing 100 reps of
six weeks, mixing up the exercises (see the seated rows will have your
directions for each workout day for your lats, rhomboids, and arms
options) and increase the weights you use screaming. Rest as needed to
as often as you can. keep good form.
2
High-Volume Training 1. BACK, 15 minutes: Chinup, lat pulldown,
any row variation, or deadlift.
Day
Choose a weight you can perform 10 reps with and 2. CHEST, 15 minutes: Barbell or dumbbell
do only three reps per set. Rest 10 seconds between bench press.
sets. Continue until you can no longer get three reps,
and then rest however long you need to get another 3. THIGHS, 15 minutes: Barbell squat, front
three reps. Do as many sets as you can in 15 minutes. squat, dumbbell split squat, or leg press.
Deadlift
Drop your hips, keep your
back straight, and push
your hips through to lift
the weight up. A hook grip
(shown) will allow you to
handle slightly more weight
than normal.
Flat DB Press
Lower the weight until your
elbows break 90 degrees.
Explode back up, making
sure to squeeze your chest
muscles at the top of the
movement.
Day
Perform a set of five reps, then three reps, then
one rep, increasing the weight accordingly each set.
(Youll do three sets total for each body part.) The
one-rep set should be a little less than your absolute
max. Rest two to three minutes between sets.
Bench Press
With a slightly wider
than shoulder-width
grip, lower the bar to
just below your chest.
Keeping your elbows in,
explosively lift the weight
back up.
SEE YOUR
THE WORKOUT
THIS TRAINING INING PROGRAM
is akin to what
at a bodybuilder would
do in the finall weeks leading up to a
competition. It covers the entire body
but gives special
cial priority to your abs.
(Youll work them first in every
session.) Most
st of the exercises wont
be new to you,u, but take note of how
theyre performed.
rmed. Youll use a variety
of intensity-boosting
oosting techniques, such
as holding a peak contraction and
performing a slow negative (lowering)
portion of a rep,
ep, to bring out the most
muscularity. Follow the accompanying
diet on page 134, and youll preserve all
your muscle (and possibly gain a bit)
as you reducee calories and peel away
body fat. Youll
ll have a body worth
celebrating before you even need to
ditch the parka.
DIRECTIONS
SPLIT: HOW TO CARDIO:
Youll train six
DO IT: Perform 30
days a week, Complete all minutes of
performing sets for one steady-state
cardio in the exercise before cardio. For the
morning for five moving on to best results, do
straight days the next. Follow it first thing in
and lifting most the specific the morning,
afternoons or instructions for before breakfast.
evenings. Youll how to perform Choose any type
rest completely certain lifts of exercise you
one day per noted by the like, such as
week. asterisks (*). walking, cycling
on a stationary
bike, or using a
T I P : If your schedule prevents you stair climber,
from lifting in the afternoon or evening, but keep the Decline Leg Raise p
you can move that session to the intensity at 70% Lie on a decline bench with your head up. Grab the
morning and perform the cardio later. padding behind your head, and raise your legs and
of your max
Try to keep the two sessions several
heart rate (220 - hips until your legs are perpendicular to the floor.
hours apart.
your age x 0.7).
arms are parallel to the floor, then core as you complete the movement. 1. Cable 3 To 60 sec.
press back up. Touch your toes and then reset. Crunch failure
2. Seated 4 10 2 min.
Machine
Bench Press*
3. Incline 4 15, 12, 2 min.
Dumbbell 10, 8
Press**
Press
4. Incline 4 6 2 min.
Bench Press
5. Weighted 3 To 60 sec.
Dip failure
6. Bentover 4 15 90 sec.
Lateral
Raise
7. Cable 3 12 90 sec.
Lateral (each
Raise**
Raise ** side)
8. Smith 4 8 90 sec.
Machine
Overhead
Press*
*Flex hard at the top of each rep for one second.
**Attach a D-handle to the low pulley of a cable
station and hold it with your far hand. Make sure
there is tension on the cable at the bottom. Raise
your arm 90 degrees.
Day 2 / 9 / 16 / 23 / 30
A.M.: Cardio
P.M.: Rest
A B S I N 30 DAY S
Day 3 / 10 / 17 / 24
A.M.: Cardio
P.M.: Abs, Back, Traps
1. V-up 3 To 2 min.
failure
2. Decline 3 To 2 min.
Leg Raise failure
3. Smith 4 10 2 min.
Machine
Bentover Row
4. Close-grip 4 To 2 min.
Pullup failure
5. Dumbbell 3 12 2 min.
Pullover
6. Barbell 4 12 2 min.
Shrug*
7. Weighted 3 To 2 min.
Back failure
Extension**
Extension **
*Hold the top of the rep for three seconds.
**Hold a moderately heavy DB at your chest.
Day 4 / 11 / 18 / 25
A.M.: Cardio
P.M.: Rest
Day 5 / 12 / 19 / 26
A.M.: Cardio
P.M.: Abs, Arms
1. Incline 3 To 60 sec.
Situp failure
2. Elbow- 3 To 60 sec.
supported failure
Leg Raise
3. Triceps 4 20, 15, 60 sec.
Rope 12, 9
Pushdown**
Pushdown
4. Bench Dip 4 To 60 sec.
failure
5. Decline 4 10 60 sec.
EZ-bar Lying
Triceps
Extension
6. Barbell Curl 5 8 60 sec.
7. Preacher 4 8 60 sec.
Curl**
Curl ** Cable Crunch p Hanging Leg Raise u
8. Hammer 3 10 60 sec. Kneel facing a cable station with a Hang from a pullup bar, squeeze your
Curl chain or rope attached to the high shoulder blades together, and raise
*Flex your triceps hard in the contracted position.
pulley. Hold the ends at your ears your legs as high as you can. Keep your
**Take three seconds to lower the bar on each rep. and crunch toward the floor. feet together and your knees extended.
Hammer Curl t
Hold a pair of dumbbells at your
sides and curl them straight up to
your shoulders. Squeeze your biceps
hard at the top before lowering the
weight. Its OK if your elbows track
forward slightly, just be sure that
youre not using momentum.
PUMPIN
2017 marks the 40th anniversary of the greatest film about bodybuilding
G IRON AT
40
and arguably Arnold Schwarzeneggers greatest role. / By Shawn Perine
PUMPING
IRON @ 40
FOR MUCH OF ITS HISTORY, walls and bench seating that was literally
overflowing with hundreds of screaming
bodybuilding was an enigma. Its participants people. Drawn from all walks of life, yet
were thought to be vainglorious fetishists, and the bound by one common threadan intense
love of the sport of bodybuildingthey had
activity itself was viewed as perverse by some and
come to bear witness to the ascension of an
a waste of time by others. Certainly bodybuilding heir to the title of Mr. East Coast.
wouldnt have been considered a bankable subject Backstage, anxious competitors awaited
their turns to be called out front, all the
for a feature film in the mid-1970s, which is when
while pushing and pulling on weights,
documentary director George Butler got the idea to cables, and one another in an effort to
make such a movie. With equally formidable sup- retain the ethereal pump of blood that
would give their muscles a fuller appear-
plies of foresight and determination, Butler willed
ance. Onstage, massively muscled men,
his cinematic ode to bodybuilding to fruition 40 dressed only in bikini trunks and a coat of
years ago this month, and the bodybuilding baby oil, posed and flexed under the glare of
white-hot stage lights, their only accompa-
world still owes him a large debt of gratitude.
niment a carnival calliope and the barker-
Since its initial theatrical release on like introductions of the shows emcee. Out
Jan. 18, 1977, Pumping Iron has made a front, the supportive crowd was boisterous
winding journey from art-house film to public and insatiable, yet as knowledgeable and
TV fodder to collectible video to Netflix opinionated as the most dedicated fans of
staple, all the while growing in popularity any more mainstream sport.
with bodybuilders and film buffs alike. As the drama of the competition unfolded
before the two men, they quickly realized
A Chance Encounter that they werent chronicling any ordinary
How did a documentary about competitive athletic event. Gaines and Butler knew that
bodybuilding ever get made in the first place, the scene playing out before their ever-
especially considering the prejudices much widening eyes transcended the bounds of
of America harbored toward the sport? sport. Bodybuilding, they thought, was a
Ironically, the genesis of Pumping Iron culture as unique as any America had to
can be traced back to the most mainstream offer, and they would be the ones to intro-
1972
sports publication in the world. In 1972, duce it to the general public. Charles Gaines
Sports Illustrated, in an effort to explore and George Butler would be the Lewis and
unconventional subject matter, commis- Clark of bodybuilding.
sioned Charles Gaines, then-30-year-old Sports
associate professor of creative writing at Illustrated If at First You Dont Succeed
New England College in Henniker, NH, to magazine Despite the success of their SI article,
report on a bodybuilding competition to be sends Charles Gaines and Butler felt there was much
Gaines and
held in Holyoke, MA. Gaines recruited his George Butler more story to tell than could fit within the
friend George Butler, 28 at the time, to to report on column inches of a single issue of a publica-
shoot photos for the article. a bodybuilding tion. So they decided to write a book. It
The scene Gaines and Butler witnessed on competition would be the first to comprehensively
that early summer evening was something so in rural New chronicle the history and current status of
England. There
exotic and incongruous that it more closely the idea for competitive bodybuilding.
resembled the set of a Federico Fellini film Pumping Iron With an advance from Doubleday
than a sporting event. Yet, as Butler would was born, the publishing, Gaines and Butler set out on a
later say, it was so bizarre that it could only first book to cross-country trekfrom Massachusetts to
be American. There, in the midst of a rural chronicle the New York to Californiato interview
history and
town in western Massachusetts, hidden current status and photograph the biggest stars of the
within stands of evergreen trees, stood a of competitive day, including Franco Columbu, Ed
small makeshift meeting hall with collapsible bodybuilding. Corney, Mike Katz, Steve Michalik, and
A F A R C H I V E /A L A M Y; Z E L L E R / F I T N E S S P U B L I C AT I O N S , I N C / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
soon forget the contents of that letter. A Star Is Built
He wrote us saying, I want my money Photographers are, by nature, visually
back, recounts Butler. No one will ever oriented people. They can make the mental
read this book, and no one will ever be leap from idea to art form while the rest of
interested in Arnold Schwarzenegger. us are still pondering the idea. For a
Down, but not out, the two shopped photographer with the talent of George
their book proposal around Manhattan Butler, that leap was a mere bunny hop
20
until they eventually found a champion for when it came to envisioning the book
their cause in Simon & Schuster. With the Pumping Iron as a feature-length film.
support of a reputable publishing house Butler knew that the subject matter he
behind it, Pumping Iron: The Art and Sport and Gaines had so successfully captured in
of Bodybuilding hit the bookstores in print was tailor-made for the screen. From
mid-1974. It was an instant unqualified the training to the competition to the
Number of print success, making The New York Times underlying forces that drive its athletes to
runs of Pumping
Iron: The Art and best-seller list and eventually registering succeed, the art and sport of bodybuilding
Sport of Body- an incredible 20 print runs. couldnt ask for a better medium than film.
building, which By early 1975, the dynamic duo of Gaines Moreover, Butler had become acquainted
became an and Butler had made great strides in their with one bodybuilder in particular who
instant hit and a effort to take bodybuilding out of base- possessed as much charisma as any
New York Times
best-seller when ments and backrooms and place it squarely Hollywood actor, despite his thick Aus-
published in on the coffee tables of America. If the trian accent, 22-inch arms, and tongue-
mid-1974. nation had not yet embraced bodybuilding twisting surname. Arnold Schwarzenegger,
Arnold,
Butler
thought,
was
practically
born to be
a movie
star and,
moreover,
was the
one man
who could
carry the
film, on
Butler thought, was practically born to be a budget of $400,000, raised by George
movie star and, moreover, was the one man Butler himself. The cameras followed very wide
who could carry the film, on very wide the paths of four bodybuilders over shoulders,
shoulders, to box-office success. the course of 12 weeks as they prepared
So, with a subject, a title, and a leading to compete for the highest titles attainable
to box-
man, George Butler went about the business by each: the IFBB Mr. Universe for office
of shooting the feature-length documentary
Pumping Iron in the summer of 1975.
Mike Katz and the IFBB Mr. Olympia
for Lou Ferrigno, Franco Columbu, and
success.
Arnold Schwarzenegger.
On the Road Again Over the next 3 months, Butler,
The filming of Pumping Iron began in July cinematographer Robert Fiore, and
1975 with a small but efficient crew and a members of the ever-changing crew
PUMPING
IRON @ 40
Even from an
worked their way from Massachusetts to The Fantastic Four Z U M A P R E S S I N C . /A L A M Y; C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
early age, Arnold Connecticut, New York, and California, Despite his intimidating size (6'1" and 240
possessed all the and internationally, to Montreal, Paris, pounds), Connecticuts Mike Katz is
traits of a movie star.
Sardinia, and Pretoria. Through workouts revealed to be a soft-spoken introspective
and meals, naps, and spats, the Pumping man who, in addition to being a top
Iron team followed their subjects every bodybuilder, was a schoolteacher and
move in an effort to expose not just devoted father of two. For Mike, body-
muscles but also the men who patiently, building was a way of dealing with hurtful
tirelessly, and earnestly dedicated their childhood taunts and ostracism.
lives to building them. As the days turned I can remember times when kids would
to weeks, it became increasingly evident be going to dancesand I would just leave a
that not only was the Pumping Iron team dance for no reason and say, Ill show them
capturing the inherent drama of the and go and run on a track for two or three
act of bodybuilding, they were also hours or go home and lift weights, Katz
profiling four unique and widely reminisces in the film. Yet the man Mike
disparate individuals. Katz would become, with the help of cold
Z E L L E R / F I T N E S S P U B L I C AT I O N S , I N C / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S
film of Arnold Schwarzenegger shortly all-time top-grossing movie stars, as well as a
before actual filming was to begin. Butler director, activist, humanitarian, real-estate
saw Arnolds potential right off the bat and mogul, and even governor of California.
hoped that his esteemed gathering would, As for Pumping Iron itself, a wildly
too. No sooner had the house lights been successful theatrical release was followed by
a nearly 14-year run as a staple on public and
cable TV stations. Today, at 40, it can be
viewed on Netflix any time and has acquired
3,000
the status of a certifiable classic, popular not
only with bodybuilding aficionados but with
Arnold fans and film buffs alike.
Thanks in no small part to the efforts of
George Butler, Charles Gaines, Arnold
Schwarzenegger and Sports Illustrated, to
name a few, bodybuilders will forever have
a film they can turn to for inspiration,
The number of people Butler approached individually historical reference, and a whole lot of
for funds before the 12-week shoot began in 1975. entertainment.
Arnold posing with some lovely co-workers during a Joe Weider photo shoot for the namesake Crusher, 1975, Los Angeles, CA.
ARE YOU
TOUGH
ENOUGH
FOR SASHAS
WORKOUT?
> Channel your inner
badass like WWE
BREAK OUT OF THE USUAL HUMDRUM ROUTINE
and power up your results with this intense workout that will put you
into beast mode. And theres no better athlete to help you make a Bank
Superstar SASHA BANKS Statement than WWE Superstar Sasha Banks, who routinely shows her
impressive displays of strength and athleticism in the ring.
and take your fitness Top athletes like Sasha need workouts that challenge them in new
to the next level ways, but the rest of us can also benefit from moves that take us out of
our comfort zone, says M&F technical adviser Gino Caccavale, who
with this powerful designed this workout.
total-body workout. This creative, killer sequence of high-intensity moves will get your
B Y A LY S S A S H A F F E R /// muscles pumping and your heart rate soaring, leaving you feeling domi-
PHOTOGRAPHS BY PER BERNAL nant for the rest of your day.
SINGLE ARM
M & LEG DB SNATCH
WORKS: SHOULDERS, CORE,
CORE, LEGS
Break
out of the
1) Balance on left leg,
g, holdi
holding
ing dumbbell iin
n ri
right
ight hand, usual
arm extended at side.
de. Slowly squat down, keeping
right leg behind you;; lower weight toward arch of
humdrum
left foot. routine.
2) Explosively draw dumbbell upward close to body,
continuing in one smooth
mooth motion until ri
right
ight arm iis
s
extended overhead..
WATCH
SASHAS
and all your
favorite WWE
Superstars at
th 2017 Royal
Rumble, January
29th, only on the
WWE Network
PANCAKE
GOOD MORNING
WORKS: CORE, LOW BACK, GLUTES
1) Sit tall on the floor with legs
in a wide V position. Place a
barbell across your shoulder
blades. A
2) Slowly lower chest toward
floor, keeping eyes forward.
Stop when youve gone as
far as you can without losing
form. Push back to start-
ing position, engaging lower
back and glutes to drive you
backup.
B
DO 2 SETS OF 10 SLOW REPS. QUICK
TIP ur
legs a re
at yo
Ensure th lly
fu INCLINE EXPLODING
straight a
gainst
the floor. SUPERGIRL PUSHUP
WORKS: SHOULDERS, CHEST, CORE
1) In a pushup position, with hands
on a flat bench, lower chest toward
the edge of the bench (A).
2) Explosively push yourself off the
bench, raising arms until biceps
are aligned with your ears (B).
3) Land, keeping elbows soft.
DO 3 SETS OF 15 REPS.
FRANKENSTEIN
SQUAT
WORKS: CORE, LEGS; IMPROVES
SHOULDER STABILITY
1) With a straight bar rest-
ing on your
y shoulders, keep
your feet
fee shoulder-width
apart (A).
(A
2) Balancing
Bala bar on shoul-
ders with
wit arms extended
parallel to floor, descend
into a deep
d squat (B).
DO 3 SETS OF 12
SLOW REPS WITH
MODERATE WEIGHT.
A B
184 MUSCLE & FITNESS JANUARY 2017
SASHAS WORKOUT
KETTLEBELL
ROPE DRAG
WORKS: BACK, CORE,
LEGS
1) Tie a battle rope to
1 or 2 heavy kettle-
bells. Stand back so
theres about 4 feet of
slack, and grasp the
rope with your palms
facing inward. Squat
down, keeping arms
extended.
2) Driving legs to
the rear, walk slowly
backward, keeping
core engaged and
staying in low squat.
DO 2 SETS OF 30
STEPS UP AND BACK.
A
DO 2 SETS OF 1015 REPS.
B
BONUS EXERCISES:
AB MOVEMENTS
UP-AND-OVER
LEG WHIP
WORKS: CORE, ESPECIALLY OBLIQUES AND
INTERCOSTALS
1) Place a stability ball inside an
upside-down 24-inch plyo box
underneath a pullup bar. With a
narrow grip, hang from a pullup bar.
2) Keeping legs together, rotate your
legs in a circular motion from right to left,
moving them in an arc over the ball.
3) Keeping your abs engaged, reverse
the motion from left to right over the
ball. (Dont allow legs to touch the ball.)
Thats one rep.
A DO 2 SETS OF 15 REPS.
TRX KICK-UP
WORKS: CORE; IMPROVES SHOULDER
STABILITY
1) Start by placing your feet in the
TRX stirrups and assume a plank
position.
2) Walk your hands backward until
entire body is at about a 120-degree
angle to the floor (A).
3) Lower and bend knees toward
waist, keeping abs tight (B).
4) Extend legs back upward and
hold.
DO 2 SETS OF 15 REPS.
QUICK
TIhaPnds
Walk
ly back
very slow tion
si
to plank po t.
after se
WWE SUPERSTAR
Sasha
Banks
DUSTIN SNIPES
STANDING
EZ-BAR CURL
LEVEL UP
DIFFERENCE:
Theres not a ton of
variance between
straight bar and
EZ-bar curls. Those
who prefer EZ-bar
typically cite a more
comfortable hand
position (palms
turned slightly in)
that reduces stress
on the wrists.
Ultra-ltered to reduce
fat, lactose & impurities
#GreatnessIsEarned SixStarPro.com
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SixStarPro.com/scholarship 2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2016
L EV E L U P: B IC E P S
CABLE
REVERSE CURL
LEVEL UP
DIFFERENCE: The
forearms take the
brunt of the load, and
switching from free
weights to cables
provides constant
tension, which will
increase thickness.
STRAIGHT UP*
EXERCISE SETS REPS LEVEL UP
EXERCISE SETS REPS
Standing 4 15, 12,
Barbell Curl 10, 6** Standing EZ-bar Curl 4 12, 10, 8, 8*
3 10
Incline Dumbbell Curl Dumbbell
Preacher Curl
4 812** HAMMER CURL
Lying Straight-bar 3 12***
Cable Curl LEVEL UP DIFFERENCE:
Hammer Curl 3 10***
Hammer curls still work the
Reverse EZ-bar Curl 4 810 Cable Reverse Curl 3 15 biceps, but the brachialis muscle
IAN SPANIER; BETH BISCHOFF
*As published in the Nov. 2012 issue of M&F. that extends down toward the
*Increase weight on every set; if you fail before
**On your last set, do 12 rest-pauses after reaching the listed rep count, rest-pause until you elbow is brought into play more.
initially reaching six reps. get there. Hammers are a nice transition
***On your last set, do 12 dropsets after **Alternate between arms without breaking, move between standard
initially reaching 12 reps. hitting failure each time somewhere in the eight palms-up (supinated) and reverse
to 12-rep window.
(pronated) curls.
***Perform two dropsets after initially reaching
failure at 10 reps.
Rob Gronkowski
All-Pro Tight End
WATERMELON
FRUIT PUNCH PINK LEMONADE
BEGINNER QUESTIONS
Which exercises
should I prioritize
in training?
MAX R., KENT, OH
A: COMPOUND MOVEMENTS
lifts that involve more than one
joint(bench press, squat, and
chinup)recruit more muscle and you can
use heavy weights when you train with
them. This also causes a rush of muscle-
building hormones that make your whole
body grow. You dont get this same effect
performing isolation movements that involve
one jointcurl, leg extension, and lateral
raisewhich should make up a smaller
percentage of your training.
Ben Bruno
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ASK SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM
GRADUATION DAY
A:
WHEN YOU CAN
When do I BENCH-PRESS YOUR
know Im BODY WEIGHT for one rep,
deadlift your body weight for five
no longer a reps, and perform at least five
beginner? chinups, youre welcome to change
JUAN S., OLYMPIA, WA up your routine and try some more
advanced training.
A:
IT DEPENDS ON THE
injuries and sy
symptoms.
Utilize ice during the first
What should 48 to 72 hours to help reduce
reduc
I eat before a swelling, to address sharp pains,
and to deal with radiating nerve
workout? pain. Never apply ice for longer than
KYLE
L P., JOLIET, IL 15 to 20 minutes at a time, though,
or the benefits could cause an
adverse reaction. Heat is more
A:
beneficial for chronic injuries when
IF YOURE TRAINING pain tends to linger, for symptoms of
early, then a cup of stiffness, tightness, spasms, and
black coffee and pre-gym to help warm up muscle
some water are fine and may tissue.
actually
ally increase
i the amount
of fat you burn. If youre
training in the afternoon, then JEFFERY YELLIN, D.P.T.,
shoot for 25 grams of protein C.S.C.S., is a physical therapist
and 50g of carbs an hour with Professional Physical Therapy
before to help you power in New York.
through your session.
KEY
POSITIONS
Different sticking
pointsoff the floor,
the bottom portion,
and the lockoutcan
be strengthened by
training specific
positions of your
deadlift.
PORTION CONTROL
A:
wont budge, but pull it through the
START ADDRESSING youll engage pins for 10 seconds
different portions of the movement plenty of muscle. straight. Repeat for
with these techniques: six rounds.
Muscle & Fitness (ISSN 0744-5105), Vol. 78 No. 1, is published monthly except combined July/August issue which counts as two of twelve in an annual subscription by Weider Publications LLC., a division
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