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    Reps 2011 10 PDF

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    Gustavo Fring

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    © All Rights Reserved
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    JUST 10 MINUTES! pie ere EPS ey ly a = Ts mT Sy g CMa is perfect! It helps me lose weight, Rene eee ate eee eee nea heats Peon eet craig Nee eg ater) IN ONLY QO) Lost. ey an ond shredded! | lost JEREMY PATTERSON 24.2 pounds in helped me g sy nine weeks! Jeremy used MyronycutHardoore Pt has been remunerated Series with det and exercise and - : . ie i | i 5 INJUT AJL Jeremy Patterson transformed his body with Hydroxycut Hardcore Pro Series! The bottom line is this: if you wont to get ripped, lean ond shredded, with a sixpack that commands attention, you need to lose weight. All the crunches in the world wor’t get you there ‘alone if you don’t lose weight to reveal your muscle definition, That's why you need Hydraxycut™ Hardcore Pro Series® in your bodybuilding pragram. This powerful hardcore weightloss formula is designed to help you lose weight to get seriously ripped ky ‘Asa matter of fact, HydroxyPro”, the powerful weight loss complex in Hydroxycut Hardcore Pro Series, has been linicolly proven in two gold-stondard studies to help users lose significant weight in as little as 8 weeks! GET RIPPED. S 'T NOW Get Your Hydroxycut Hardcore Pro Series Today! ' SERIOUS WEIG 2s non Baek nica tral testbect WEIGHT LOST (LaS) (loreredeond Set Paces} 16.501 173us CS .. ead the entire label and flow directions, © 2011, nO Md ai Ola al) | ©] MUSCLE Lid = ile dade odd SCO Ca Ota Pen nope peer td eerie rad Pesaran eee ey ke! fo etd et teeta Hs lieee Cea eo ncn Ly (MEGA MEN POWERED ‘) e/a, RIPPED ani Te i" Me UU eh Se pr ett etn Fates oC ta eran Presse toot - reenter torent ee eis eee es Leeder G20@ j iS AMP UP YOUR REGIMEN FOR MAXIMUM RESULTS. THREE ADVANCED VITAPAK’ PROGRAMS FORMULATED TO HELP YOU REACH NEW LEVELS OF PEAK PERFORMANCE. Each program is customized to help you achieve maximum results in key areas of athletic performance. STRENGTH VITAPAK® Amplify strength and muscular power. Enhance strength training with GNC’s highest-potency multivitamin and over 50 powerful ingredients. Each pack Cy tee ie Reco a eae Oden emir en OH @® al ladse = PAA Enhance physique repartitioning training. Fuel a ripped physique with GNC’s highest-potency multivitamin and over 50 powerful ingredients. Maximize Pee ee eC ne a et eas ce eos YOON ENDURANCE VITAPAK’ Pr eee eacumed a eeu cue ec) with GNC’s highest-potency multivitamin and over 50 powerful ingredients. Features advanced ingredients scientifically designed to deliver a total Ren ete ae OS OY Scan the QR code to learn how stacking these Vitapak” Programs with other Pro Performance’ AMP products can deliver maximum results CLINICALLY TESTED. PROVEN RESULTS. ONLY AT GNC AND GNC.COM. Pictre- arent er ier erent tacos tro aa LIVE WELL Gained 8 ws. ere) Ey PT a Do ey GT ‘muscle, amped my energy, and gained confidence! BE ree product and it’s available ata steal ofa price!” ea Peele we aerala cts emaritored De eae ee ea) Co eee any A eect size of his arms, dats and traps! CO aL ee eee nas For FREE training tips, follow us at eee May ee ee eo I'M IN THE IT WORKS, HANDS DOWN. Voor y Designed to help you build more lean muscle and ee nar == reer P, eh eens f = ~—_ Cc ee aa? Cd eee a nc ra eal ELITE SERIES Poe “fel ike a new person! Im stronger than ve ever been and the boost of confidence from my transformation has Cn Ce nde tte aeiolcd Pee ears ect et Oe eee eee CR eel NAS ag —[— to Pena eta Ina sic weok double ind ci 2 eee ahaa eee peer ert] Se teers pean ecu ProWuten™ Whey Protein era creer) CLS) Se A al nae OTe a Crete [omorheonalil TRAINING ZONE i F Six-Pack Perfection Progress by the numbers from low to high 3s to dial in a strong and cut six ve By Bill Geiger, MA \ A Better Way for Classic Chest Development ‘TARGET TRAINING: Adv: bodyfat in less time. By Jeb Roberts Add Shirt Bustin’ Inches to Your Arms ‘There isn’t anything routine about this unconventional size itl add to your guns, Cross-Training Fat pe Se < PA bial "LOWER The BAR = RAISE THE bar Lower the BAR iE +HE BAR Lower HE BAN MASE the bar LOWER Tye BAR RAISING te ®AR, PAyinney) fot (ol: as . Tee > roa 1B toe ae SM) earl) ut reer et eye Shout! 16 eer os BIG FEATURES et a) _ Pon nares try One ees ‘canvas for tattoos? et aml i Wy Le 20 ula pee 24 Beene Fat ighting 28 Win the battle ofthe Bulge, Lieuumanaivel EL Petre rena ea oe EY STU a LO Is Your Produce Btir body through supplementation Killing You? Pe Ly Muscleaneous 114 Qe ee metal 108 Eq Expert Advice 120 Force Your Body = sae inet es rr) to Excel Through os ; TR UCM rks - the Science of : eas Supplementation ! By the Book 126 > and Nutriti ; Robert Kennedy reviews. aaa aT ee 5 Fo Pe a nr were Vola) Bs yi Wp roa Ow uw ee Aisatori ASU ese Pr ae ery he) -) ie Reps! Now combined with Maxtit the newly revised Reps! magazine ‘serammed with more ‘muscle-buildingand fat-loss tips tohelp a reach peak perfor: aad F MuscleMag Musle\ag is dedicated tothe building of via the regular use of progressive resistance ‘exercise and good nutri ton for both the inter: ‘mediate and competitive Oxygen Oxygen is dedicated to women who wish to bet ter themselves through exercise, The maga zine promotes weight training, cardiovascular exercise and a healthful tating plan as the three keys to improved fitne ean Eatig a4 Clean Eating Clean Eating targets women who want to improve their health and lives by eating for an active lifestyle, obtaining optimum at = === American Curves ‘American Curves is ‘committed to being hat features the hotest and sexiest models in the industry RKP Books Robert Kennedy Publish ing is proud to present a wide and diverse selec: tion of books for fitness and health enthusi ofall levels. the entire select shopmusclemag.com. Pre tgnse e rere p et Panes Mucha aNa a) Pre artes y eto BULLPEN EDITORIAL & ART Publisher/Editorn-Chiet Rober Kennedy Senior Editor Michal Kopel Group Editorial Director Jory Kindle Associate Editor Jacqui Hartley Group Editorial Director 811 Geiger MA Managing Editor Sarah Wels Group Creative Director Michao!Touna—EditoratLarge Enc Velazquez AnDirector WiIMeKeowm —Cantbuting, Jerry Bea, ‘Associate At Director DovekHounsel —_Ealtor Ms, E5cs Copy Esitor Melissa DeSousa PRODUCTION Photo Eator Jeff Maloy Production Director Lisa Snow Coordinator Sarah Losio Production Manager Lynda Sarma Production Kyawnee Rowley Resistant Digital Media Director Loigh Hargrove Videographer Colin Grant. Intermeciote Web Designer Roy Casies Video itor ADVERTISING Online Editor Jott Sykos VP Group Executive Todd Hughes ‘Sales/Marketing Judy Cancliore Pubisher Coordinator ‘Sc Account Director Holy Burns Account Executive Amanda Soaztrillo ‘St Account Director Tony Piazza Bromolion/ Marketing Can Zaum faner MARKETING \e Director of Newsstand Sales and Circulation tov Groone (ygraone@rkoubs.com) National Sales Manager CSP. Kevin Greeno(kareonerkpubs com) Director of Subscription Circulation and Marketing Gil Danas (gdanols@pubs.com) Robert Kennedy Publishing COO/CFO. Trevor Ratz LICENSING REP International Licensing Representative bert. Abramson and Associates, In, Ma Libby Abramson, president DISTRIBUTION Newsstand distribution, domestic and Intemational Comag Marketing Group CONTRIBUTORS Writers: Adar Garo, CPT / Lara MeGbashan‘ole, MFA, CPT / Dwayno N Jackson, PRD / Kathleen Engel, NSCA-CPT / Steven Siete! Photographers: Aox Acont/ Grogery Jams / Paul Bucota/ Robert Ri Michael Buor SUBMISSIONS I you are intrested in contributing to Reps contact us a 400 Matheson Blvd W, Mississauga, (ON, L5R 3M1, Canada Te: 905-507-2645 Fax: 905-507-2972 or email edtovalrepsmacicom DISCLAIMER “The lformation in this magazine is presente fer educational purposes only ands not intended to replace the advice o attention of any healtheare professional. Consul your phys: ‘ian before making changes to your diet, supplement or exercise program. Beginners should havea complete medical exam including blood work anda controled stress test and not proceed with any new nutition, supplement or exercise program without a sold go-ahead from your doctor ‘ops! ASSN 191-625) pushes quarry by Carus rods ne. US Maling Agent Qua Grophes, 'NG3 29075, lle Hu 74 Sussex Wh 5089 267 Cop © 201, Al gh sere. este anry 2012 Rep! wb publated6 nso oo Subesioton6 nies $1407 US Cana $1887 US ‘thes GST or HST where sppao,Forign $3807 US Sendcheas or money ern US nds Penccals postage plat Pewee Wan a ont meing oes POSTMASTER: Send address changes te Raps PO. Sox 310, iy Sandy. TK, 7555. Putten mal agresment umber 0026044 Reem undelete Canadien adresse: ‘egal #00 Nateson iW Mrsacsupa ONL Etoralcony, ots nd artwork shoul be Sette! 00 Matheson Bid, Misslsougn ON, LS 5 Cane Apa natresponie for maruneots adres, am nepses tra or pastor. ‘Stun essnabn cos akento prevertoe ot demage Eacedtaralsabranon met be set wih {Snitostessed entope nit $800 fr eum postage US stamps caret be wea byw oma back Fm ian gene yb eeasetn arma tn permanant a: THE PEOPLE HAVE SPOKEN. NeuroCore™ IS THE MOST POWERFUL PRE-WORKOUT FORMULA. EVER. Ree ee ae ec Pee Me cae ene ie a Cre ee UEC ae ey eee ne ae ee A ena me a) NeuroCore the credit. Simply put, NeuroCore delivers.” Ce tos eee eae ar re Bre ea tee Teen esi John L. ~ Maple Shade, NJ Ween tk tne Ret eee ure cue Cee enue er een ce tu pees et cnet re ac) Reno ens a sed NeuroGore foci ere Du e ened par ANY a ee Tn aes Cee Rea el Cn) Gee ee es sree teats ca Sy lel The best. Keep up the Cec! Seer) Ges ipe sia) ct Sa Energy + Focus « Muscle » Pump + Strength* ly arms and chest were swollen...something Peer Me ey Seer Reena) oe eee ena great energy throughout...atched my PR on bench, Rene hii reer Cee eee eer ee) “This fruit punch is outstanding. Two scoops ee etry were jacked. The energy NeuroCore provided Gece cee We ear cad free, NeuroCore will definitely find a spot on CDR Re eer Rowe ae em ea ae in ao Eg ae eRe LR Pea eres Even the secondary muscles eee ast Rea) Ret uses al Fe ee a a EDITORIAL One Magazine, Twice the Information We've merged Reps! and Maximum Fitness, bringing you one source for all your health and fitness needs “Out of dire circumstances opportunities are born.” You may have heard that statement before and, during the recent Great Recession, dire circumstances have been the norm for many, many Americans. I's been the same for us. Besides fighting rising paper and employee costs, fewer people are buying so-called luxuries such as their favorite magazines, and sales for pub. lishers like ourselves have been squeezed. What to do? We saw this as an op- portunity to incorporate the Reps! and Maximum Fitness entities into a single brotherhood, building an alliance based on those subjects dear to our hearts: strength, muscle, health and fitness. Check out this new magazine. Are we not all training with the same goal: an impressively built, fit body? The new Reps! isn’t into competitive bodybuilding, we're into developing a body that men respect and women admire. Functional fitness is on top of our list. We'll be including crossfit training in this mag as well as plenty of muscle-building routines to maximize your development. Above all there'll be an emphasis on building a physique that can do so1 than lift weights or run on a treadmill Reps! isn't into building muscle indiscriral nately. Our policy is not, and never has been, to build muscle mass for the sake of merely adding bulk. We're into helping you forge a physique of power and perfect proportion; look that's eye-catchingly attractive to all you come in contact with. 1'm thrilled that you're a true fan of what we stand for. In return for your loyalty Thereby pledge my best efforts to give you the most up-to-date training and nutrition information offered by modern scientific re- search today. At 73 years of age I've been training, for almost 60 years. I can truthfully say you could count my “missed' training days on the fingers of two hands (well, maybe two hands and two feet), Whatever the case, I've been training steady forall of those years. And (most important) I don't regret one minute spent in the gym. ‘Training has indeed served me well, both in my working and in my personal life, Enjoy the new look of our maga: ithelp you to reach new heights in your own goals for achieverns ‘My thoughts and wishes are with you. You have an exciting life ahead. I envy your chan editorial@repsmag.com fe alone tart a Wats eT APHYSIQUE agi iH UT FUNCTIONAL TSI Ue OUR LIST.” ; ‘e iY] AND °7 THAN NAS! Dee aed Ce ee elt en et asa ee a) Oe eae eat SE Ca ee eee ue ees See rn uy ee a tata Cet earn mals (a tole) are = “4x Fe Sg Ey Ce Ue Saree erated Lae rire Sn nant reer eects Derren eee err ey rue eee nec (7 cena So enter eee ey EET a ence rae’ Scere Personne acon ren as Cee ey — . 2 a Dee | NEED MORE Thave to admit when you guys reduced the overall size of your maga couple issues back. Don’t get me wrong, it looks great — but 1 can’t help feeling a little jipped. Any way you can increase your page count or something to compensate? I need more of Reps!, not less, David Hansell Santa Monica, CA Editor: We'll do you one better, Dave. What would you think about getting more issues every year of Reps! read Bob Kennedy's Editor's page, you'll learn that Reps! and MaxFit have amalgamated into one super magazine, What does that mean for you? More Twas alittle bummed fun and interesting features, a wider range of stellar physiques and two extra issues annually. For this issue, we've split the magazine in two, but expect a more streamlined and unified approach in future issues. Reps! is only going to get bigger and better from here on out! Seca eOn Tay nea ai ere Are these available ten eae pores Gime ea rars Seesarnt Editor: We've coe eee avert Serer unr! Peer etary Ce eer et 7 See But, if we Sree res err Have your voice heard in our forum ARM-A-GETTIN’ Just wanted to thank you guys at Reps! for doing all the articles and routines for arms! Biceps and triceps have always been my favorite body. parts to train and with your great articles, it makes it easy for me to keep them jacked! I appeared in the second issue of Reps!, in your “Urban Muscle" section, I'm still a loyal read: er—and a loyal lifter. Keep it up with great articles and Ill keep coming back every issue, Brad Cattell Via email Editor: If arms are your thing, make sure to check out the killer biceps split of our cover guy David Kimmerle on 9. 90. But just remember, Reps! is. ail about building 4 balanced and well propor ed physique ‘We want you to train every bodypart with the same zeal and zest you use for your arms, cere ced ele _and congrats to everyone else as well pee ia ad “You spelled my name wrong in [your last] issue’® perepeester ary oy es “That pic of me you used was awful! LOL Is that the best you ‘got from my shoot?” The most advanced, ultra-hardcore Ry etee eee Cll eau ey ie < HYPER-MASS-GAINER INTENSIFIES POWER AND ENGORGES MUSCLES. Renee eke Saco 10 g Advanced Micronized Creatine Complex EEUU cy Cee OD) “ OTe enc [El peroelblulekibecaaelo auatel coe Col lociaina fj WHAT IT TAKES TO GO BEYOND HARDCORE IT'S THE LITTLE THINGS I's easy to get swept up in the big features of a magazine. Glorious, large photos of athletes in top shape. What's, not to like? But I'm a huge fan of your mag's departments, which I look forward to reading every issue. Lean Machine, Feed the Beast and Expert Advice are always loaded with help- ful tips. It's a shame I have to wait until the end of the book to read them. Honestly, usually just flip ahead to them first. Keep up the great work. Rustin Smith Albany, NY SHE DESERVED IT ‘As a longtime reader of your maga- zine, I've noticed you've never featured a woman on your cover ... until now. Granted, it was only a smaller, inset photo — but Natalia Muntean is truly deserving of that inaugural honor. She could be the hottest woman you've ever featured within the pages of Reps! Any chance of seeing more photos of her? Macelle DeCarte Quebec City, Canada Editor: Since you asked so nicely ... NATALIA MUNTEAN ‘Sarasota FL FE ene oe {ert morn tse RISE AND SHINE 1 really enjoyed your “Breakfast of Champions" feature in your latest issue. Nutrition and supplementation has al- ways been the most difficult aspect of my fitness regime to figure out. Thanks for walking this easily frustrated read- er through a simple to follow step-by- step plan, Matthew Giles Toronto, Canada THE ABS DEBATE Everyone it seems has their own meth- od to train abs, but Uhad yet to hear one that made as much sense as Jeb Rob- erts’ in “Ab Solutions” in your Fall is- sue, Rather than argue why a high-rep approach is better than using weighted moves for low reps, or vice-versa, Rob- erts instead cycles both kinds of moves to get the best of both worlds. Further, dedicating one workout to the upper region followed by another day for the lower abs really allows me to specialize my ab workout for better overall gains. Thanks for the training insight, which | feel is far superior in Reps! than other ‘muscle-building publications, Bill Thomas Sylmar, CA Editor: We subscribe to the theory that there are a number of ways to train a ‘muscle, but some are better than oth: ers. Ifyou check out the ab article in this issue, it also uses an approach that tar- gets weighted ab moves for low reps but also cycles higher-rep exercises as wel. They key is to do the weighted moves first in your workout when your abs ‘aren't fatigued, and then progress to the relatively lighter moves. THE TRAPS SOLUTION I've been lifting since 2003 and have made some nice progress over the years, adding 35 pounds of muscle during that time. I've been a reader of Reps! for the past four years. One thing ve noticed is that in the routines published in Reps!, like “Build Bulldog Delts" in your last issue, you typically suggest doing traps after shoulders rather than back. I always thought it was the other way around. Can you give me any insight as to why you ‘make that recommendation? Felipe Calderon ‘San Diego Editor: First you need to realize that the traps consists of several areas, each of which has a different action. The up- per traps primarily lift and rotate your shoulder blades, as when shrugging your shoulders. The middle traps pull the shoulder blades together as seen in the wide-grip seated cable row. And the lower traps rotate the shoulder blades downward such as when you take the front raise all the way overhead. Since the upper traps specifically are involved during many shoulder exercises, includ- ing overhead presses, upright rows and lateral raises, they're already warmed up after a grueling delt workout. On the other hand, all those heavy rows you're doing nail the middle traps. Hence, we typically suggest working your upper traps on shoulder training days, and your middle traps with back exercises You can sand your comments and questions to: SHOUT! cfo Reps! Magus, 400 Mathoson [Bha. Wes, Mississauga, ON, L5R SMI, Canada, You can also ema ust edtoal@repemagcom wh the subject Ine SHOUT? LETTER PAGE, Six Star Pro Nutrition helped me get into the best shape of my life! Da Rad guy on a budget to get good supplements. tay Te NET ae Crs Te eee a ge ed Ce ee oa Looser ‘Abort Aguilar from Norwalk, CT SIX STAR SUCCESS STORY eet Dee aE etd Coe et a ae Sa ae) er et See on Cag eae ete Pee ee a Se ee eae pres mess \ Thy thi bik Lak (ra CuMM AMO aeN ED LL Lnr ey — 0 a = CO ale 5 ‘agyonax Ney PLCC es ee a eee re i the latest on fitness and health Pr ers Cece kurt cca standing behind you who's checking his form Otic ens ee a ae ey dF) . Gym Ass eB TE Te oie a of gym etiquette, which you may wish to pass along to that other guy, ‘cause we know you certainly oN oa a oe 2-1 ee TE ode | 8Y KATHLEEN ENGEL, NSCA-CPT 4) 3) oe uuu rn Ree ea Dee eaten) RRS es Don't do exercises directly in front of the dumbbell rack. Other people want to get to reser tes eeu ee cs Nothing's worse than losing your focus while Cee ete cue cua) close as you attempt to perform fyes that Gee eu ee See ene ken hs ee eee) pushing yourself and trying to focus on the ous PS Cue acc Mus ra ‘water bottle or cell phone, and then wander Pe ec cee eu Peete ue oes ct DSU RCC Un uu? Reena ete another person when there are already three eee ae oe cae Coe Sa ea Tec neg cee well as dumbbells. Please put the 30s back SEs or Rte eT} ) 6) 21 TSS) rr) ) AU UU LRU] your set. There's nothing like having to Su end Se aera n claimed piece of equipment, or speeding things along. Nobody wants to hear your Ce an De Rue Leen cs Pee ues cea ree eee nara) eae ede Ee naa body's going to get their workout done. . )) OO Se el Peete ee enc) Se eu ae Ei Dau Oe cane) Ce eu ed Se eu CORD Accum rac ) De er ed Ce tar rd cae Re uc) eR ucun eccuue Rc e cue See ek tas es ec s before your workout, even if you already Cua Aon Lu! Se CUS ae Rad Recovery post-workout is one of the key ingredients to Auick hypertrophy, with this single caveat: by ingesting pro- tein and carbs during the first 90 minutes after a session, you optimize your growth potential. According to research, Ce ee eee ad Se ec) carry more through them. Stands to reason that a green-tet Pen kt eet inane etc eats eerie i ee eae oer ers Ce ee eer etn working out with a partner helps to boost results. But Se ee ee ay the flesh-and-blood variety to get the same results. eee eee een ed ieee eer ceca Re erased to exercise 24%6 longer than those training alone. If Pee eee ed re eC e eres mee esr te eter er ea Pee eer ene tea ene eee Your experience with getting under the bar for one Herculean show of strength may determine just how much weight you can move. Researchers in Brazil found that tests were more a ate if the subject had more than 24 months of training experience under his belt. Those with less required two or more s ons to accurately measure maximal strength, likely due to the boatloads of neural adaptations that occur in the less trained. Determine which mold you fit into before you test your next IRM on the bench or squat. POWER SIZE ME In tho werld of hypertrophy, sets of 8-12 reps are the norm. But when was the last time you mixed in some serious poweor training? Power, defined as the speed at which you can move a partic: ular weight, may be a good way to in- crease lean mass ~ you know if you're into that sort of thing. Researchers in ‘South Korea found that greater anaero- bic power in judoists was closely core: lated with an increase i fa-fee mass and total muscle, Exercises such as the power clean or bench press throw are ‘great ways to add some power training to your weight routine. SHAMELESS el IBRERESR wn meg Baa mms WARN vs CLINICAL MARINATEYOURMIND (SUTUS| ABS” Heart Nectar, Fat Fighter ‘That olive oil you're dip- ping your bread in isn’t just awesome tasting. It’s actually awesome. New research published in the Nutrition Journal shows that olive oil, which is al- ready touted as one of the 0 healthiest sources of fat you ‘ can have in your diet, may 4 help you burn more fat, 4 os / fost serietee un optimize your metabolisni> ~ CSS Mis occas and improve the oxidative _ } q a oO ° Ce stress on your heart. ue? 26 a pb Oo” PERCENT DECREASE IN BODYWEIGHT DRINK UP DUE TO DEHYDRATION Dehydration isthe silent killor of workouts everywhere. And, gone unchecked, it can lead to more serious health issues. Here {are some notes on how HzO ean impact your performance in the gym. The Institute ercronsoor BZ Of Medicine (OM) Food and Nutition a Board rocommancis dally id intako of funtion and Core trnour 2.7 liters (91 ounces) for women and risk of he ture of 10°F: 8.7 liters (126 ounces) for men. penance: Roe peneatecit =" 24 winter eon REP! BERRY HEALTH BOOSTER Prolminary rosuls from a plot study published inthe utrtion Journal found that agaich smoothies may reduco cho lesterol and improve metabotc syndrome tsk factors in overweight subjects, Dally intake of the aga pulp inthe form of a smoothie was associated with a reduc tion in bioed sugar lovel and total cho lesteral of 5.9 and 10.6%, respectively ‘This is worth considering the nex time you'r picking up fut o mixin with your post-workout shako. Cry You only know one training speed: pedal to the metal, But oxidative stress, which is a byproduct of high-intensity exercise, has been linked to an increased risk of various diseases including cancer, Alzheimer’s and cardiovascular disease, so you have to take steps to mitigate the problem. One solu- tion? Chocolate. Seriously. A new study sugges that consuming dark chocolate prior to exert may decrease the potential muscle-damaging ef- fects of oxidative stress, Subjects had 100 grams (about 4 ounces) of dark chocolate two hours before a vigorous wor! out — in case you wanted to try it out for yourself, You can never be too safe. Stick @ % to chocolate with a cocoa = a5 content of 85% or more.

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