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NOVEMBER 2016 VOLUME 77 | NO. 11
FEATURES 14 Cover Model Chest How trainer Mark Coles helped Kirk Miller develop his pecs in 12 weeks. 26 Total Bellas See what WWE’s twinpreneurs, Nikki and Brie Bella, have on tap next, and how they’re training to keep up. 116 Take It Outside An outdoor workout to build endurance, burn fat, and soak in the rays before it gets too cold. 126 Sprint for the Hills Grab a kettlebell, find a hill, and torch fat while building strength. 138 Cardio Workout from Hell Hop off the treadmill and train like an athlete with this hardcore routine.
SECTIONS 148 Prepare for #ARMageddon The plan that grew Steve Weatherford’s arms inches in just 90 days. 158 Choke Artist Monique Ricardo went from IFBB bikini pro to world-class grappler. 164 Don’t Count Him Out How Michael Bisping captured the UFC middleweight title with 17 days’ notice. 168 Alexa Bliss From IFBB Bikini Pro to WWE superstar, Alexa Bliss shares the dynamic training routine that makes her dominate in and out of the ring.
42 EXPERT British UFC fighter Tom Breese talks training; Europe’s Strongest Man Laurence Shahlaei on his amazing comeback; bikini queen Michelle Brannan explains her flexible diet approach and Kimberley Parker discusses how she juggles being an army reservist and fitness model champion. 56 EDGE Josh Duhamel; the Six Million Dollar Man; amputee powerlifter scoffs at his disability; how to rip a phonebook in half; David Barton’s newest TMPL; M&F answers all your latest questions.
76 TRAIN 10-minute abs; build stronger glutes; the good old bent press; cross-body hammer curl; TRX core moves; 20-minute delts that pop; and more. 82 FOOD AND SUPPS Healthy “pump”kin pie and other cheats; anchovies five ways; the magic of halloumi cheese; 15-minute salmon and more. Special features on fall feasts, muscle cramps, and the power of juice.
IN EVERY ISSUE 11 ONLINE NOW 54 HOT BOD 176 THE LAST WORD
ON THE COVER THE BELLA TWINS
Photograph by Per Bernal
THE ULTIMATE TRAINING PARTNERS
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FITNESS & H HEalTH
16 HEALTHY FATS DON’T LEAD TO WEIGHT GAIN
A Lancet Diabetes & Endocrinology study found that a Mediterranean diet, with its emphasis on olive oil and nuts, induced more weight loss compared with a low-fat diet. Evidence shows that whole foods and healthy fats are better for fat loss than low-fat, starchand sugar-heavy foods.
DRINK BEER, LOSE WEIGHT? New research published in Nutrition trition Journal has linked a key compound in beer to weight loss. Called matured hop bitter acids (MHBA), they are formed when beer is stored for a long period of time and can also be extracted from hops—the flowers that give beer its flavour and bitterness. Scientists divided almost 200 overweight people into two groups and gave one a daily dose of MHBA and the other a placebo, without upping exercise or changing diet. After 12 weeks, the extract subjects lost almost 6.5 square centimetres of visceral fat and more than 2.5 centimetres of abdominal fat. But, not so fast, beer lovers: The amount of calories in the beers with the highest hop content—strong IPAs—would offset any positive effect.
JUNK FOOD DAMAGES YOUR KIDNEYS
Every month we seem to find another study that highlights just how crappy fast food is, and whaddya know, we found another! This one, appearing in the journal Experimental Physiology, tied the greasy fare to the type of kidney damage you would see in people who have type-1 or type-2 diabetes.
COppER ENHANCES METABOLISM Research out of the U. of California, Berkeley, found that the mineral copper plays a big role in fat metabolism by acting as a regulator: “The more copper there is, the more the fat is broken down,” say the study’s authors. The body can’t make copper, so eat plenty of leafy greens, mushrooms, seeds, nuts, beans, and shellfish to get the recommended 700 micrograms a day.
MUSCLE & FitnESS
Grams of whole grains eaten daily shown to reduce your risk of death from heart disease by 9%, says a new meta-analysis from the Harvard Public School of Health.
15-MINUTE WORKOUT KILLS AppETITE A long day at work performing hours of mental gymnastics can cause your brain to want to stuff itself afterward, says a study in the journal Medicine & Science in Sports & Exercise. Researchers discovered, however, that you can subvert those urges with a 15-minute high-intensity routine. The study, performed at the U. of Alabama at Birmingham, had students do graduate-level reading and math exercises. Half the group then were allowed to chill for 15 minutes; the other was tasked with a 15-minute HIIT treadmill session. Both groups were then given a pizza party. The hardcore students ended up eating 100 more calories, and the exercisers ate 25 fewer calories, not a huge amount, but when combined with the workout exertion, the difference ended up equaling about 200 calories.
TOO LITTLE SALT CAN BE BAD
Too much salt consumption has long been linked to high blood pressure, stomach ulcers, and diminished brain function, but new research has shown that too little salt can actually be even worse. The study found that low-salt intake was related to increased risk of heart disease, regardless of having high blood pressure. To stay healthy, stay below the World Health Organisation recommended limit of 2000 mg of sodium per day.
K AI STIEPEL /GET T Y IMAGES; ELENA ELISSEEVA /AL AMY
CHEST LEADING BRITISH TRAINER MARK COLES REVEALS HOW HE HELPED COVER MODEL KIRK MILLER TRANSFORM HIS CHEST IN 12 WEEKS. PHOTOGRAPHY BY CHRISTOPHER BAILEY 14
MUSCLE & FITNESS
has to be the number one lagging body part amongst guys. Nearly everyone I speak to says he’s tried all the techniques and programmes in the book, but still struggles to grow a full and balanced chest. If it isn’t the exercises, programming, or lack of hard work holding them back, what else could it be? I asked trainer and cover model Kirk Miller. Kirk’s known for his incredible condition and aesthetic physique, but he’ll be the first to admit that his chest has always been a weakness. I suggested that we put a plan in place to bring it up.
P H OTO G R A P H E D AT M 1 0 F I T N E S S
The entire process from assessment to photoshoot lasted 12 weeks. Kirk is a professional fitness model who knows his body and picks up on coaching cues quickly. Not all of you will adapt as quickly, but I know you’ll make huge progress if you follow the guidelines in this feature.
Kirk Miller before his 12-week chest transformation.
ASSESSMENT It only takes a few minutes to identify what’s holding someone back. I don’t even need to see them train—one glance at their body tells the story. The most common problems are rounded shoulders, big triceps (compared to the chest), big anterior delts and highly developed traps. So what does each one tell me? Big triceps and small chest tells me that the elbows are dropping down to the sides during pressing movements. Guys usually do this to make the lift easier by
shifting tension towards the delts and triceps. You know when this happens because your triceps and delts get more pump than your chest. The other problems are usually a sign of muscle imbalances and weaknesses. People say
they have tight muscles, but what they usually mean is that an opposing muscle group is weak. Rounded shoulders and big traps suggest weakness in the rhomboids and lower traps, which are the kite-shaped muscles, with fibres running up towards the base of the skull and down towards the middle of the spine. So how do I address these issues? Much to the disapproval of those I train, we firstly take a step back and re-learn the foundations of chest development. The foundations are stabilisation, extremity execution, and muscle control. Once you master these three things, your chest development will rocket forward.
STABILISATION The kite-shaped trap muscles, which I previously mentioned, are surprisingly important for chest training. That’s because strong fibres in the lower traps MUSCLE & FITNESS
help to stabilize the shoulders. Without stable shoulders, you’ll begin pressing movements with your delts then shrug up and down during the movement, and the last thing you’ll feel are your chest fibres. How many people have ever consistently worked their lower traps? It may seem a strange way to go about developing your chest, but strong lower traps are essential to stabilizing your shoulders and getting the most out of pressing. I ask everyone I train to do three working sets of lower trap exercises prior to any upper body training session. Check out my YouTube channel for more about this. The next step is to learn cues to keep your body locked down into position for the bench press or any cable or machine flye. Stability is crucial on any pressing movement. Look at any anatomy photo
“STABILITY IS CRUCIAL ON ANY PRESSING MOVEMENT.”
DUMBBELL BENCH PRESS
MUSCLE & FITNESS
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of the chest muscles: the major fibres attach from the clavicle and sternum and insert into the humerus (upper arm). If you stand over someone and look at their chest, the muscles don’t run up and down—they go out and in. So when you do any pressing movement, take your elbows out to the side to fully stretch the chest fibres, then bring your upper arm across your body to fully shorten the fibres. This simple adaptation allows you to lock down your shoulders and concentrate on working the muscle instead of moving the load from A to B.
EXTREMITY EXECUTION A little known fact about chest pressing is that you’re always stronger in the mid-
range of a movement. Conversely, you’re weaker at the extremities of the lift: think of the lowest part of a chest press, or the fully stretched position of any flye. Yet most guys keep adding weight to suit the range of motion at which they’re most comfortable. They load the bar with ever-heavier weights, but work in an ever-shorter range of motion, which means they only train some chest muscle fibres. If your goal is to build a big, balanced chest, you really ought to be training every part of it. You must spend time on the weaker parts of your lifts. Drop your ego and use a weight that is relative to how strong your muscle is at the extreme range. The same goes for any resisted flye
BARBELL BENCH PRESS
MUSCLE & FITNESS
movement, such as cable flyes or pec dec. You’re weakest when your upper arms are closest together. You have to learn how to contract at this point and stay there. There is no point just bouncing in and out of it. If you don’t contract and hold, you won’t recruit the weaker muscles that have the greatest potential to grow.
MUSCLE CONTROL Go to any gym and you’ll see guys throwing weights around with bad form. They’re using numerous muscles to get the job done, but fewer of the muscles they actually want to grow. But if your goal is to train chest, you need to focus on the chest. If you get through your reps quickly,
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I guarantee that you have little control over the muscles you’re training. In the early days of lagging body part training, I slow the exercises down. It’s not easy to maintain a contraction all the way through each rep; to feel every fibre working hard until the moment you lower the bar or dumbbells. This is why I usually start with a tempo of 3121 for 8 to 10 reps: Lower the bar or dumbbells for 3 seconds, pause for 1 second, lift the load for 2 seconds then pause at the top for 1 second. Maintain this tempo all the way through each rep while focusing on technique and muscle control. You won’t use a heavy load, but you’ll learn how to train effectively at the extremes of ranges, which is where you are weaker.
SUMMARY My approach to training chest is less about changing exercises or sets and rep ranges than it is about focusing on 24
MUSCLE & FITNESS
anatomy and form. Firstly, I coach how to stabilize the upper body, then I teach how to train at the extreme of the ranges. I then make sure they stay connected with their chest fibres from the start of the first rep to the end of the set. Once you have mastered the essentials, you’ll be ready to increase intensity and start adding more load, which is a key component of muscle hypertrophy. As you can see from Kirk’s results, these techniques work very well indeed. The only thing you have to do is drop your ego. Remember that you’re trying to build your chest and no one else’s.
MARK COLES IS A SCITECSPONSORED ATHLETE. VISIT M10LIFE.COM AND COVERMODELCHEST.COM FOR MORE INFORMATION ON HIS METHODS.
ABOUT THE COACH NAME Mark Coles AGE 39 BORN Newark LIVES Nottingham HEIGHT 178 cm / 5 ft 10 WEIGHT 118 kg / 260 lbs (off season) BACKGROUND Physique coach for 15 years, competitive bodybuilder and owner of M10 Fitness in Nottingham. AMBITION To educate and inspire as many people as possible in the art of physique development.
TRAINING ADVICE If you’re not changing, it’s simply down to what you don’t know. Don’t expect to keep doing the same thing and expect to change. Educate yourself. You can never know enough. SPONSOR Scitec Nutrition SOCIAL MEDIA Instagram: @Markcolesm10 Facebook: @Mark Coles Physique Coach
g AV Y AV
Maximuscle is a division of GSK Consumer Healthcare.Trade marks are owned by or licensed to the GSK group of companies. CHGBI/CHMAXI/0030/16
FO FOLLOW OLLO OW THE BELLA B ELLA TWINS
Twitter: @bellatwins; Instagram: @thebriebella & @thenikkibella On the Web: birdiebee.com
> WWE’s most recognizable twins have continued elevating
the women’s division in sports entertainment with their actions in and out of the ring. Here’s a look at what these sisterpreneurs have in store and how they’re training to keep up. BY ERIC VELAZQUEZ, C.S.C.S. /// PHOTOGRAPHS BY PER BERNAL
MUSCLE & FITNESS
EYE CANDY. FLUFF. For decades many of the women in various sports-
entertainment companies—Fabulous Moolah and Mae Young notwithstanding— were relegated to supporting roles that included barely there outfits and action that made most diehard fans grimace. WWE continues to change that depiction. In addition to WWE Hall of Famers Lita, Trish Stratus, and Jacqueline revising perceptions, Stephanie McMahon, the company’s Chief Brand Officer, was also mixing it up in the ring and leading by example. Fast-forward to April 2016 at WrestleMania 32, which was another evolution in sports entertainment. A new generation of highly capable, hyperathletic women—led by entertaining duo Brie and Nikki Bella—gave WWE the perfect excuse to do away with the categorization of a “Divas” championship and introduce a more appropriate “Women’s” title, lending even more (and certainly welldeserved) credibility to a growing division. The Bella Twins, 32, have become the standard bearers of this rebranding, and for good reason. The two have been featured on all five seasons of Total Divas on E! and were selected for a spin-off, Total Bellas, which just debuted. Brie was WWE Divas champ in 2011, and Nikki—who is 16 min-
utes older than her twin—is a two-time titleholder; Nikki’s second reign (301 days) was the longest on record. “The evolution of the WWE women’s division has come so far,” Brie says. “Not only our generation of women, but so many before us have worked so hard for what happened at WrestleMania 32. Nikki and I got to be a part of the Divas revolution and helped pave the road for history being made for women in WWE. It is such a surreal feeling and an incredible honour.” Since the Bella Twins are more than just a couple of pretty faces, M&F sat down—and worked out—with them to find out what it takes to survive and thrive in one of the most physical professions in the world.
The half-Mexican and half-Italian Bella Twins made their WWE debut in 2008.
BRIE MODE Brie married former WWE Superstar and current SmackDown General Manager Daniel Bryan in 2014.
MUSCLE & FITNESS
FITNESS SECRETS OF THE BELLA TWINS Just because they’re twins doesn’t mean their workouts mirror each other. This smattering of training tips help keep Brie and Nikki in Superstar shape year-round.
BRIE BRIE BARRE CLASS BARRE CLASS >> >> Sq Squats have their place, but the specialized s benefits of barre training—poputra larized by ballet dancers danc and now all the rage on the fitness fit scene— also come in handy. “I love barre class, specifically pliés, pl because you are working not only your thighs but also your posture and shoulders. It’s really a full-body workout.” Brie routin routinely performs three sets of 15 plié squats with a 9– to 14-kg kettlebell. kettlebel FOCUS ON ABS >> “Abs “A are always looked at, whether wh you are inside the ring, in your you bikini at the beach, or in the gym working out. It’s a spot that everyone everyo is drawn to.” Brie likes the results res she sees from reverse crunches crunch and lying leg raises, usually aiming aim for three sets of 20. PUSHUPS >> Think pushups p are overrated? Brie beg begs to differ. “I do three sets of 20. 20 These are old-school but they th always work, as long as my pelvic bone is tucked under and I am working core, shoulders, chest, and triceps.” BAND PLAY >> Brie has a favourite use for re resistance bands that emphasiz emphasizes strength and mobility. “Put the band around your ankles, put two heel heels together as if you are in a plié plié, then bend one leg and lift the other—you o are lengthening your mu muscles and ligaments. I always have h to work extra hard on my leg legs, so this helps. I will do three sets of 20, 10 for each leg.” DUMBBELL RAISES RAISE >> How do you end up with those thos perfectly capped delts? Dumb Dumbbell lateral raises, of course. Brie Br rocks a set of 2.5- to 4.5-kg dumbbells and performs three sets of 15 to really etch that waist-slimming detail into her delts. d “I’m all about my shoulders. shoulders.”
Barbell circuits are standard for Nikki (left); Brie enjoys barre classes and band work.
H A IR BY PAUL N O R T O N; M A K EUP BY EIL EEN S A ND OVA L
You ou are both very athletic and could have pursued many different things. Why did you think WWE ended nded up being a specialty? NIKKI: IKKI: I truly feel it was our calling. We’ve been athletes our whole life and we always wanted to stay athletic, but we were also drawn to entertainment. Since we were little girls, we have loved to perform and act, but we never forgot the first rst time we saw the female competitors in WWE and we thought hought it was the coolest thing. We knew it was love at first sight ght and exactly what we were meant to be. BRIE RIE : It was crazy that Nikki and I were searching to find ourselves, urselves, and when we saw WWE everything clicked. That is how we truly knew it was meant to be. You’re a team, so you work together a lot, but how competitive are you with each other?
BRIE: It’s funny, because we are each other’s biggest cheer-
leaders but are so competitive! As a competitive athlete you always want to come out on top and give your best work. So whether it’s my sister or any other opponent, I’m competitive. NIKKI: I’m competitive, but with my sister I feel like whatever she gets, I get, and I get to enjoy the ride. But don’t get me wrong—if it’s playing beach volleyball or a pick-up game of soccer, no matter who it is, I’m competitive. I always want to win, which can be good or bad, but I look at it as good. How demanding is being a WWE Superstar? NIKKI: Being a WWE Superstar can be very demanding. We travel almost 300 days a year and we want to look good and feel strong, but this is how it is for anyone who is in the S H OT O N LO C AT I O N AT G LO B A L F I T N E S S , GA R D E N A , C A
FITNESS SECRETS OF THE BELLA TWINS C O N T.
NIKKI AG I L I T Y >> Nikki doesn’t just head into the gym and start ripping out reps. “I do 45 minutes of dynamic warmups that help with agility. I do a combination of shuffles, high knees, stretching, and Frankensteins.” H E AV Y S Q UAT S >> You don’t get legs like this just from aerobics. “For strength and appearance, I squat with weights. My max has been 84 kg, but during my recovery I’ve been doing 73. I do three sets of 3–5 reps at my heavy weight (73), or if I want to do medium weight I’ll do three sets of 12.” C O M P L E X E S >> The value of complex training isn’t lost on Nikki. She uses these same-weight barbell circuits often to help keep her body ring-ready. “This helps with my strength from head to toe.” P U S H P R E S S E S >> “This helps with having to lift people in our business and helps with upperbody strength. I usually do three sets of 12, and the weights depend on the day. If I am doing it heavy, I’ll do three sets of six.” C O R E WO R K >> “This is not just for appearance but for anything I do in my profession. I have to have a strong core to keep me healthy and protect me.” Nikki likes Russian twists, barbell twists, and planks to keep the muscles near her spine strong while also keeping her waistline lean and tone.
MUSCLE & FITNESS
competition world and wants to be the best. We train, but we also focus on taking care of ourselves at the same time. How much pressure is there to look the part? BRIE: As WWE Superstars we want to have confidence and stand strong in the ring. We are tomboys. So for us, it was always about physical strength and mental strength. Standing up there with courage is what is important and that is how we want to be portrayed. Tell us how you maximize recovery? What are the most important factors for you? BRIE: We definitely try to get as much sleep as possible, but it is hard when you are so busy. We do cryotherapy, acupuncture, A.R.T. (active release techniques), and hot yoga. Do your genes keep you naturally lean or are you just superstrict in the kitchen? BRIE: For Nicole and me, our biggest thing is “everything in moderation.” We keep a very healthy lifestyle—veggies, fruits, Nikki with her lean protein. We never want to deprive ourselves, and we think that is the way to be in shape. Allow yourself to have cheat meals, but keep everything in moderation. We aren’t big on diets. If you create a healthy lifestyle, then you aren’t sacrificing anything. NIKKI: If I want to have a glass of wine at night, then I know there is no dessert. We stay active, so drinking a lot of water and making those modifications and staying active is what keeps us in shape. What’s your favourite cheat meal? How often do you indulge in those foods? NIKKI: My favourite cheat meal is anything that has carbs and sweets. I love sushi, I love pizza, I love pasta, and I am obsessed with doughnuts and dessert. My ultimate cheat meal would be a doughnut with a glass of champagne, pizza or pasta, then some sort of dessert. BRIE: Every Wednesday night my husband and I indulge in chips and salsa and gluten-free pizza. That is my every Wednesday night, and I look forward to it. It’s my favourite thing ever. Do you follow a different diet when a big event is approaching? NIKKI: When we know something is coming up or really anything we want to prep for, I try not to have any carbs, just because I want to look my best. I retain water and am naturally a curvy girl. I work hard to get to my goal weight for that special event, but I can’t live that way. So when it is over I get back to how God made me. BRIE: I cut out alcohol and sweets. Otherwise, I have a healthy palate and just watch my sugar intake.
As a competitive athlete you always want to come out on top and give your best work.
TOTAL BELLAS The Bellas are back, and this time the spotlight is on them, their relationships, and their family. n Reality TV is a good thing, even if it sometimes elevates the wrong people into the public consciousness. But for the millions of the WWE Universe with a remote control at the ready, Total Divas on E! gave them a chance to get to know the women behind the smack talk. Headlining that cast, Nikki and Brie Bella are now taking their brand of sister drama to Total Bellas, which airs in six, one-hour episodes on E!. “Viewers are getting a closer and more in-depth look into our relationships with John [Cena], Daniel [Bryan], and our family,” Nikki says. “You saw it on Total Divas, but on Total Bellas you have all of us living under one roof. Our family hasn’t been under one roof in 14 years! So you're seeing more into our relationships with our men and also our relationships with our family.”
Unlike Total Divas, where house feuds are often dished up as red meat, Total Bellas follows deeper narratives specific to the Twins. “Viewers are also seeing some monumental things, including Nikki’s neck surgery and Daniel retiring from WWE,” Brie says. “Fans get to see the ups and downs from both of those journeys.” But, Brie adds, it is ultimately a show about the complexities of family life and the hurt and humour that come along with it.
“What I love, too, is that you actually get to hear from Daniel’s perspective,” she says. “In Total Divas, our men are our garnish. In Total Bellas, you're finally getting them in the interview chair and hearing their perspective on the events going on. Fans are getting to hear their point of view.”
CHECK IT OUT Total Bellas premiered Oct. 5 on E! 36
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Check eonline.com for more information.
What have you learned about feeding your body as an athlete that you wish you had known earlier? NIKKI: Counting calories. I never knew to do that, and once I started and I realized that I should do that, I would say to myself, “Wow, I was consuming that much?” BRIE: Mine would be the protein shake and meal replacement. It was something that was so foreign to me until I joined WWE and saw everyone with their shaker cups. When you are always on the go and you are very active, having a protein shake or a protein bar keeps your energy going and keeps your body going, and it’s incredibly healthy. That is something I never knew. You guys are incredibly busy. What are you currently working on? NIKKI: We are coming out with an app that will feature workouts. It will be an in-depth look at what we do, and you will be able to see us doing the actual workouts. BRIE: We’ve been documenting this on our social media, but we are excited to share with our fans our new venture, Birdie Bee. Birdie Bee is a pay-it-forward brand that represents feminine health, women’s empowerment, and the strength from within. Our goal date is to launch later this year, and we can’t wait to share this!
“Eve “Even en my coffee co offe ee breaks brea aks deliver d eliver re results” esults” Williams Willi iams Falad Falade, de, Wbff Wb bff World d Cha Champion ampion
One of the UK’s premier supplement companies, Reflex, prides itself on top-rate quality control, skeptic-proof research, and products that just plain work. BY TEAM M&F WHEN A CONSUMER trots down the aisles of their local healt health food or supplement store, they fin find themselves flanked by rows of jug jugs and jars, all promising the same results: size, strength, fat loss, an and more. Short of opening each container and trying a scoop, how is one to determine which ones are worth the pounds? The folks at Reflex Nutrition have a suggestion suggestion: try vetting and researching manufacturers before you head ou out shopping. Chances are, you’ll lean toward their black tubs and holographic labeling.
SUPPLEMENT GENESIS So where does the life of a supplement begin? Here’s a hint: not with the whimsical mixing of various compounds on an assembly line. It starts with research. Reflex gathers as much available and, perhaps more mor importantly, credible research as it can, including where possible, double-blind sources. This hones their direction and crystallises their mission and dosages as they work to t bring a new and/or improved produc product to market. This crucial research step ste is one that can sometimes be ignored by companies who work in haste to earn your business. From there, Reflex sources its global roster of suppliers to gather materials that meet strict quality and an conformity guidelines to ensure not 38
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tested by an in-house chemist to further check the quality and content of each protein product. Reflex isn’t just in the powdersand-pills business, either. Its drinks are churned out at its own pasteurising plant by using a unique “flash pasteurisation” process and its protein bars are famed for their texture and flavour.
MARKET SHARE only efficacy but safety for the end consumer. Then comes the production process, where Reflex takes pride in the in-house manufacturing covering powder, capsule, pasteurising, and a
bar manufacturing facilities which we believe makes us unique in Europe and probably the world. So then it’s done, right? Wrong. Completed products—the very same that you will find in stores—are first
Since 1997, the aforementioned process has yielded 47 products across five categories including high protein, muscle and strength, energy, endurance, and vitality—the last of which covers a multitude of health products. Each category generally contains a mix of generic
products and uniquely formulated products. Even where generic products exist, they will come in a form which distinguishes them from the commonplace version and are very likely to be in more effective dosages. It’s not surprising, then, that Reflex has gained such a strong reputation within the industry. Future product developments are likely to help ensure that Reflex maintains its credibility amongst an ever growing customer base. To this end, Reflex was the first major sports supplement brand in the UK to become Halal accredited and part of the Informed Sport Drug test programme at both a facility and product level. Perhaps the most important way of demonstrating the confidence that Reflex has in its product range 40
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is manifest in the Money Back Guarantee. If a consumer purchases a product, they can return it for a full refund of the purchase price, whatever the reason.
BEST IN SHOW While you can certainly piecemeal yourself a pretty good supplement stack with Reflex, you can also let them do it for you. Like some companies have begun to do for consumers, Reflex has packaged together some of its best high-powered products into discount bundles. Looking to build strength? Try their Strength Starter Bundle, which comes with their Instant Whey Pro 900, post-workout Growth Matrix, CreaPure Creatine Monohydrate 250, Zinc Matrix, and a neat shaker bottle as a bonus. Reflex also features a Diet Bundle, a
Health & Well Being Bundle, and a Start Up Essentials Bundle, which provides everything a newbie needs to get started on their way to a better body. Reflex’s One Stop Xtreme is one of its best-selling products, along with 3-D Protein, a blend that offers a fast-, slow- and medium-rate of release proteins, making it a great choice at any time of the day.
REFLEXOLOGY In short, Reflex has everything you need, regardless of goal, budget, experience or testing concerns. And, at just 20 years young, Reflex is sure to continue to push innovation and drive the market. So, with your next supplement shopping trip on the horizon, you can consider yourself a more well-informed—and well-muscled—consumer.
Williams Falade WBFF WORLD CHAMPION
“I need the best of everything: multivitamins, protein powders, bars, fish oils... the list goes on.” ReflexNutrition.com
Whether it’s a whey protein, a pre-workout, intra-workout, mass gainer or multivitamin, can you be sure that you’re making the right choice? With Reflex Nutrition you can. Manufacturing the highest quality sports nutrition products for 20 years, every product is formulated to be the best in class. ReflexNutritionLtd
EXPERT ADVICE ON TRAINING, NUTRITION AND SUPPLEMENTATION FROM TOP ATHLETES AND FITNESS PROFESSIONALS
UFC Fitness Fitne ess
PHOTOGRAPH BY CHRISTOPHER BAILEY
British prospect TOM BREESE on training for the octagon.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Birmingham’s TOM BREESE is whipping up a storm in the UFC. BY JOHN PLUMMER
At just 24 years old, and with three wins already in the UFC, welterweight Tom Breese is one of Britain’s leading UFC prospects.
body training is more body weight stuff: push-ups, pull-ups, and chains. I do some gymnastic exercises like muscle-ups.
Muscle&Fitness: How long does a fight camp last? Tom Breese: Camps last eight weeks and I train twice a day, six days a week. An average session lasts two hours and can involve grappling, boxing, Thai boxing, mixed martial arts, as well as strength and conditioning.
You’re tall for a welterweight. How difficult is making weight? It’s always been tough, but my last fight was actually the easiest because I brought my nutritionist in during the final week of camp and he got the weight off easily. I fight at 170 pounds and try not to get above 195-200.
Do most UFC fighters follow similar training regimes? Each fighter has a different way of training and different style, but at the highest level, most guys train twice a day, six days a week. How does your training differ from others? I’m big on technique, so I do a lot of drills. I’m also big on working with specialist coaches. I don’t do everything at an MMA gym—if I box, I do it in a boxing gym with the best boxing coaches. It’s the same when I do jiujitsu and Thai boxing. How do you build endurance for five-minute rounds? We always train in five-minute rounds, so we are used to them. When we spar, we do five, fiveminute rounds so that it becomes second nature. Diet is also crucial. If your diet is bad, you will be full of lactic acid.
Have you ever suffered from not being fit enough? Yes, in my last fight. I neglected the strength and conditioning side a little. I did lots of technical work and didn’t focus enough on fitness. Consequently, I faded in the latter rounds. I learned my lesson and will never let it happen again. What’s currently popular in MMA fight prep? A lot of it comes from the top guys. At the moment, Conor McGregor is popular, so people look at what he’s doing and copy it. Currently, he’s doing a lot of movement training. I’m very old school and do a lot of running, bodyweight training, and gymnastics. Why do you follow this approach? Because old school is best. Boxers have trained this way for years and it’s worked. Distance running and sprint training plays a huge part in what I do. During fight camp, I do a lot of 400-metre sprints. They’re very tough, but when you’re bouncing on your toes at the end of that third round, you have to have that endurance in your legs. What weight training do you do? Weight training is more about squats and lunges for lower body while upper
What do you eat in a typical day? When I train for a fight, I like to use a paleo diet. I’ll eat three main meals, plus snacks and the odd supplement immediately after training, each day. Paleo keeps my weight down and energy high. Everything I eat is nutritious. Some carbs don’t have much nutritional value. What did you learn from fighting abroad in your last fight? That it’s really no different from fighting at home. I’m really going to work on my fitness and take it to another level. What impact has Michael Bisping’s title success had on British UFC? He’s given everyone a lot of belief. He’s had nearly 40 fights, he’s 37 years old, he’s lost a few times but has bounced back. It shows that you should stay committed, believe, and never give up. There can be many ups and downs on the way, but I’m going to try my best.
TO WATCH BREESE IN ACTION IN HIS PREVIOUS FIGHTS, SIGN UP TO UFC FIGHT PASS. 44
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PHOTOGRAPH BY CHRISTOPHER BAILEY
91 kg / 200 lbs
Winning performance of the night when I beat Cathal Pendred in Ireland, and getting signed by UFC.
To be the best. If I didn’t think I could be I wouldn’t do it.
PLACE OF BIRTH
191 cm / 6’3”
Work hard and be committed. SOCIAL MEDIA
Twitter and Instagram: @BreeseMMA
Fitness Army KIMBERLEY PARKER is an army reservist and a fitness model champion. BY JOHN PLUMMER Kimberley Parker recently swapped her boots and combat fatigues for high heels and a bikini to win the fitness model category at the UKBFF English Grand Prix. Muscle&Fitness: What does being an army reservist entail? Kimberley Parker: We are a reserve volunteer force to be called on when needed. We go through the same training as active-duty soldiers, but it’s more compact. You can choose how much time to give from a minimum of 27 days a year. I joined six years ago, and serve every other weekend and one night a week. Were you athletic when you joined? No, I was borderline underweight but I met the fitness and medical requirements to get in. I joined a gym to build endurance and my interest in fitness developed. I strived to test myself, beat my personal bests, and get stronger to be an effective soldier. What role does fitness play in your army life now? I’m a personal trainer for our squadron and the only female personal trainer in our regiment so I lead on personal training and do training plans. I also maintain the gym. How did you get into fitness model contests? I had hit a plateau and I like to 46
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have a goal. Two years ago, I came across a picture of a fitness model called Ashley Horner and she looked amazing. Until then, I had stereotyped female bodybuilders—I didn’t think they were feminine. But the more I looked into it, the more I realised that natural weight training develops natural curves and gives women the toned look they want.
“I’M A PERSONAL TRAINER FOR OUR SQUADRON AND THE ONLY FEMALE PERSONAL TRAINER IN OUR REGIMENT.”
How does your weekly training break down? MONDAY Back and rowing intervals TUESDAY Chest, calves, and cardio WEDNESDAY Hamstrings and glutes THURSDAY Shoulders FRIDAY Isolated glute focus, abs, and StairMaster SATURDAY Active rest day (yoga or swimming) SUNDAY Legs (quads focus) What’s your training style? For upper body, I do two sets of 15 reps, followed by two sets of 12 reps, then a final set of eight reps.
I increase the weight each paired set. For lower body, I do 6 sets of 15 reps, and increase the weight each paired set. My upper body grows quicker than my legs. I want to keep building my legs and just maintain my upper body. These rep ranges enable me to do this. How much cardio do you do? If I do too much, I lose too much muscle, so I just do intervals during prep. In my offseason, I will do more endurance training and also enjoy some park runs. What’s your diet? I eat every two-and-a-half-hours. I start the day with BCAAs then do a fasted workout. (post-workout): Oats, whey protein and nut butter MEAL 2 Chicken and vegetables MEAL 3 Chicken or turkey and vegetables MEAL 4 Nuts or protein shake MEAL 5 (after second training session) Chicken, turkey, or salmon, sweet potato, or butternut squash MEAL 6 Chicken or fish and vegetables MEAL 1
I only have carbs post-workout and on my main Sunday leg day I have steak for a nutrient re-feed. How has fitness enhanced your life? I was never an athletic child. I was always picked last at sports and was underweight. I am now at a stable weight and am studying sports nutrition, so that I can be qualified to help others. Fitness began as a therapy, then it became a healing method, now it is my platform for a sustainable and happy lifestyle.
PHOTOGRAPH BY CHRISTOPHER BAILEY
Kimberley Parker AGE
28 PLACE OF BIRTH
168 cm / 5 ft 6 WEIGHT
58 kg / 128 lbs CAREER HIGHLIGHT
2016 UKBFF English Grand Prix fitness model champion. AMBITION
To own my own gym and help others through their transformation journeys. TRAINING ADVICE
Donâ€™t lose sight of your goal. SOCIAL MEDIA
Instagram, Twitter, and Facebook: @ParkerKimbo Snapchat and YouTube: @KimboParker
LAURENCE SHAHLAEI fought back from injury to become Europe’s Strongest Man this year. BY JOHN PLUMMER
Laurence Shahlaei had had enough. After a spate of injuries, he decided his body couldn’t take any more so he quit strongman last year. He started training purely for fun, got the itch to compete again and is now Europe’s Strongest Man. Muscle&Fitness: What does it mean to be the strongest man in Europe? Laurence Shahlaei: It’s still sinking in. It’s an amazing title and I’m the first Englishman to win it for 27 years. The biggest names in strongman—Hapthor Bjornsson, Zydrunas Savickas, and Mariusz Pudzianowski–had won it for the previous 10 years. To have my name alongside those guys is a dream come true. After so many injuries, did you think you could win? I honestly believed I could. People sometimes neglect to look at the events in strongman competitions. I’ve always believed I’m one of best at moving events and there were two in this contest: car carry and frame walk. I won both and set a new world record in the car carry. If you win 2 of 5 events, you get good points, and I performed well in the others, too. What injuries have you had? In 2011, I finished fourth at the World’s Strongest Man and was on the podium at loads of events. In 2012, I finished third at Europe’s Strongest Man then went to China and tore the labrum in my shoulder in a dumbbell event. From then on, it was constant bad luck. I tore both quads, both hamstrings, my right lat, my right 48
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triceps, and my right biceps. How close did you come to retiring? I didn’t want to do it any more and announced that I was finished. I started doing a bit of bodybuilding training again, then thought I’d try and get in shape and have a go at Britain’s Strongest Man at the start of the year, just to enjoy it. Do you worry about suffering more injuries? Mentally it’s hard. You question whether your body will go again. I made a promise to myself at Europe’s Strongest Man that I wasn’t going to think about injury and would commit to each event. You have to blank it out and take that leap of faith, otherwise, you will never perform at your best. Will your success encourage smaller strongmen? People don’t realise how big some of the top guys are, such as Hafthor and Brian Shaw. I’m not a small man, but it does give hope that other guys around 6 ft 1 or 6 ft 2 can compete at the top level. What do you do in a typical week? I trained four days a week for Europe’s Strongest Man.
Squat, deadlift, and leg press Pressing (log lift and bench press) and assistance movements THURSDAY Lighter back and hamstring day FRIDAY Event training MONDAY
For the last four weeks, I only did deadlifts on Monday, because, at that stage, I couldn’t go heavy on deadlifts and squats. I didn’t do any cardio for Europe’s Strongest Man, but I did for World’s Strongest Man, which required more conditioning. I do a lot of interval training and sprint work for 65-75 seconds to mimic competitions. How do you move so fast? I have a lot of fast twitch fibres, so, genetically, I’m explosive. If I train for an event like the farmer’s walk, I don’t focus on the weight; I focus on speed. One of the big mistakes I see novices make is saying that they managed a 500-kg yoke for two steps, but they forget that it’s still a race. Against the top guys, you have to do up to 40-metre sprints. What do you eat in a typical day? I’m not a great eater first thing, so I blend 200 grams of oats, two scoops of whey protein, peanut butter, and a banana. I have four meals throughout the day that involve chicken, lean beef, or steak with potatoes, rice, sweet potatoes, and green leafy vegetables. I also have 100 grams of oats and whey pre-workout and a shake afterwards. I eat a normal family meal in the evening then a tub of cottage cheese just before bed.
PHOTOGRAPH BY ZOIE CARTER-INGHAM
Laurence Shahlaei AGE
33 PLACE OF BIRTH
188 cm / 6 ft 2 WEIGHT
160 kg / 353 lbs CAREER HIGHLIGHT
2016 Europe’s Strongest Man. AMBITION
To win World’s Strongest Man. TRAINING ADVICE
Enjoy it. Too many people put too much pressure on themselves. SPONSORS
Extreme Nutrition and Giants Pro SOCIAL MEDIA
Facebook: @Laurence Shahlaei Instagram: @Biglozwsm
How flexible dieting and weight training helped Wendy Sellers get in her best ever shape. BY MICHELLE BRANNAN WITH A BACKGROUND in athletics, gymnastics and horse riding, 19-year-old Wendy Sellers has always been active. But when she started her GCSEs, she had less free time, so she joined a gym as a quick and convenient way to stay fit. During Wendy’s summer holidays she studied personal training and decided to make it her career. She started working part-time at the gym and discovered bodybuilding and fitness competitions. Initially, she was drawn to the aesthetics, but the more she learned about the events, the more she was tempted by the mental challenge of getting in outstanding shape. She became increasingly motivated by the thought of seeing how far she could push herself and how strong she could be.
At 19, Wendy Sellers is one of the UK’s most promising bikini competitors.
WEIGHT TRAINING Wendy realised that she would need a coach, so she joined my Showgirl Fitness training team two months after she finished college. Wendy, who was working full-time as a personal trainer, was not overweight, but she didn’t have much muscle, either, so we needed to recomposition her body and lean down in certain areas. I devised a 5-6 day a week training plan focussing on split body parts so that we could pay attention to particular areas.
TRAINING SPLIT Monday Legs Tuesday Shoulders Wednesday Back and chest Thursday Hamstrings and glutes Friday Shoulders and arms Saturday Glutes 50
MUSCLE & FITNESS
PHOTOGRAPHS BY CHRISTOPHER BAILEY
FLEXIBLE DIET EXAMPLE MEAL 1 100 g red protein, 1 serving of healthy fat and vegetables MEAL 2 100 g of white protein, vegetables and 100 g complex carbohydrates (cooked weight) MEAL 3 100 g white protein, 100 g complex carbohydrates and vegetables, plus 1 addition MEAL 4 100 g orange protein, 100 g vegetables, 1 addition and 1 healthy fat MEAL 5 Dairy protein option POST-WORKOUT 1 scoop whey protein plus a carbohydrate choice * The weights described refer to cooked weight rather than macro value. Wendy separately tracked her macros.
Although Wendy was lean and fit, she needed to build muscle.
Wendy also did 30-60 minutes of cardio six days a week. She tried different types of cardio and found plyometrics to be her favourite.
NUTRITION Wendy loved training but food was her real challenge. Many people find it easier to force themselves through a training session than stick to a diet. Lethargy-inducing junk food is everywhere and temptation is heightened when you feel you cannot have certain foods because you are on a ‘diet’. Wendy felt, as many do, that following a strict diet meant missing out on all the goodies so she’d struggled to stay on track and often 52
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resorted to cycles of bingeing and starving. My flexible diet system allows people to track the macros of foods they like or choose from categorised lists. I find this works much better than a rigid diet because you feel less deprived and can accommodate cravings. Wendy found it a far better way to deal with her negative relationship with food. She felt more in control because nothing was off limits, which helped her manage her cravings. She now regards food as fuel and is acutely aware that it isn’t helpful to overeat then compensate by consuming little the next day.
WHITE PROTEIN Chicken breast Turkey breast White fish ORANGE PROTEIN Salmon Oily fish RED PROTEIN Lean lamb or beef CARBOHYDRATES Rice Potatoes Pasta Oats VEGETABLES Mostly green vegetables, such as broccoli and green beans ADDITIONS Beetroot Mushrooms Sweet corn DAIRY OPTIONS Quark low-fat soft cheese Casein
A date with the squat bar.
“I ALWAYS NEED TO HAVE GOALS TO KEEP ME MOTIVATED.”
RESULTS Wendy competed in her first competition at the UK Nationals in April this year and placed 3rd in the Junior Bikini Fitness category. She won the Welsh Grand Prix in June and was preparing for the Arnold Classic Europe in Barcelona and the British Championships at the time of writing. “Competing is tough—not just for yourself, but also for your support network. Initially my goal was simply to make it through my first prep to prove that I could do it, but as I started to believe in myself more I was able to go beyond this and set new goals. I always need to have goals to keep me motivated. For me, competing is a perfect way to do that and I have been able to adopt a healthier attitude to food.” ABOUT MICHELLE Michelle Brannan is an IFBB bikini pro. She also runs a coaching team called Showgirl Fitness and the online training subscription resource BodySculpt Pro. michellebrannan.com.
Your dad was a bodybuilder. Have you always liked the look?
Best thing Best thing about about being being muscular? muscular? It shows how hard you have worked. For me, it is important to retain my femininity.
We suspect We suspect that that your your legs legs get lots get lots of of attention. attention. Of course! I appreciate compliments, but am mindful that there is always room for improvement.
BY JOHN PLUMMER
The bikini star has bodybuilding in her blood.
HOT BOD HOT BOD
PHOTOGRAPH BY DAVID GLOVER
Describe yourself Describe yourself in 3 words. Hardworking, persistent, and good-humoured.
Ideal guy? Good sense of humour, drive, and ambition are musts. Having a supportive guy who helps you grow as an individual is important. I also like a guy with a unique streak to ensure that life doesn’t get boring.
How do you stay so disciplined? Who says you can’t do it all? I love socialising, holidays, and life in general. Balance and preparation are key. Discipline, hard work, and dedication are firmly programmed into me. The busier I am, the more focused I am.
Yes, it’s an art form. Having a good physique is about more than just looking good. It shows mental strength and drive.
SOCIAL MEDIA Instagram @ billiewhyatt
SPONSORS Gym Versus, Rich Protein, and Shapers Gym in Wisbech
WEIGHT 56 kg / 123 lbs
HEIGHT 164 cm / 5 ft 5
LIVES Peterborough and London
PLACE OF BIRTH Cambridgeshire
SUPPLEMENT OF THE MONTH
Brace your abs and glutes, keep your torso straight, and press overhead with a natural grip.
Why does my lower back hurt back hurt when when II overhead press? —JOHN I.
IF YOU DON’T HAVE
a good range of motion in your shoulders while pressing overhead, your back will arch and you’ll use your chest to help lift the weight. This causes the lower back to strain as it tries to stabilize the spine. I recommend focussing on the range of motion when it comes to shoulder exercises. Make sure to warm up your rotator cuffs as well. —Eric Wilson
MOBILITY MUSTS, ZMA & MORE EDGAR ARTIGA
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Should I roll out differently pre-workout versus post-workout? versus post-workout?
BEFO BEFORE TRAINING, TRAIN
you want wa to do more motion-based motion foam rolling, whe where you roll the muscle out ou with quicker and longer motions on the roller. When you’re done lifting is when you really want to dig—apply steady pressure, hold, and release those trigger points. —Eric Wilson
START SOFT New to foam rolling? Use a softer roller before increasing the firmness.
What are some mobility tools that I should keep in my gym bag? —NATHAN W.
recommend a tennis ball, a foam roller, and bands to loosen up the shoulders. A balance pad is also worth looking into. Obviously a Bosu ball won’t fit in a gym bag, but it’s a great tool. If your facility has one, use it to work on balance, which will help teach the brain how to better control the body.
ERIC WILSON ERIC WILSON is is a a master master
personal trainer at 02 Fitness and the BioMechanics Method Corrective Exercise Specialist of the Year.
MUSCLE & FITNESS
II bought bought a a new lifting new lifting belt. When belt. When should I wear it? wear it?
—OSCAR H. —OS
be worn only for heavy sets on your main compound lifts. Warmup sets and lighter working sets should be done beltless, as well as all accessory work. This will help build your core.
MICHAEL GEREMIA, MICHAEL GEREMIA, N.A.S.M., C.P.T., C.E.S., is a certified personal trainer.
SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM
The key to using a belt is to brace your core against the belt, keeping it tight throughout the movement.
MICH A EL DA R T ER; PAV EL Y T HJA LL
ASK M&F SLEEP TIGHT What’s ZMA, What’s ZMA, and can it help me in me in the the gym? gym? —RORY M.
ZMA (zinc magnesium aspartate) aids muscle recovery and helps you get restful sleep. It also assists with protein synthesis and testosterone production, which will help build lean muscle. Look for ZMA with about 450mg of magnesium, 30mg of zinc, and 11mg of vitamin B6.
LINDA STEPHENS LINDA STEPHENS is a clinical nutritionist based in Darien, Connecticut.
MUSCLE MEMORY BREAKFAST
YOU’LL START TO
notice a loss in muscle mass in two to three months. Your strength, however, will start to diminish after just two weeks. When you return to training, the muscle should return quickly because of “muscle memory”—a neurological and physiological response when a 60
MUSCLE & FITNESS
muscle is overloaded with weight. This overload will cause the muscle cells to produce new nuclei to help the muscle grow larger and stronger.
DEAN MADDALONE, DEAN MADDALONE, P.T.A., P.T.A., C.S.C.S., C.S.C.S., U.S.A.W., is the director at the Professional Athletic Performance Centre.
Studies are mixed on whether breakfast has an effect on your metabolism. A good rule of thumb: Eat more when you are more physically active and less when you are less active. Most important, listen to your body. If you aren’t hungry when you wake up, don’t force yourself to eat.
ELISABETTA POLITI, ELISABETTA POLITI, R.D., is the nutrition director at Duke Diet and Fitness Centre.
IS T O C K PH O T O; M A R K W IENER /A L A M Y; L AT H A M & H O L ME S /A L A M Y
How long How long will will it it take take for for my body to lose muscle mass if I am sidelined from training? from training?
I’m never I’m never in in the the mood to eat in the morning. the morning. Is Is it bad to skip breakfast?
SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM
FIBRE & PROTEIN
II hate hate vegetables. vegetables. If If I had to eat just one, what should it be?
would be the best choice since they’re high in fibre and protein, but low in cost. While these vitamin- and mineral-packed thes legumes aren’t always the tastiest, legu puree them with a little hot sauce pur for an awesome bean dip to make them easier to eat. th
LESLIE BONCI, LESLIE BONCI, R.D., R.D., is is a a
sports dietitian and owner of Active Eating Advice by Leslie.
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David Does It Again Fitness innovator DaviD Barton’s new gym is the high-tech TMPL. By Zack ZeigLer
When DaviD Barton Gym opened in 1992, it was an unequivocal middle finger to the sterile cookie-cutter fitness clubs with muted colour schemes, fluorescent lighting, and boilerplate decor. In stark contrast, David Barton’s namesake gyms were a habitat awash in the ambiance and spirit of Studio 54—with weights. For the 62
Muscle & Fitness
next 20 years, Barton served as the face of an expanding gym empire. But with more competition came more responsibilities, some
of which didn’t suit his non-suitwearing personality. “My job had become more about reading spreadsheets in the office,” he explains. “I like being in the gym.” In 2013, Barton and the company he founded parted ways. “It’s a little weird to see [David Barton Gym] have a life of its own,” he says. “But I’m used to it at this point.” Last March, Barton unveiled his latest fitness venture: TMPL—a 3,716-square-metre supergym in New York City’s gentrifying Hell’s Kitchen that features a 25-metre saltwater pool, digitally programmed equipment, and an immersive cycle studio with a 9-metre video wall. A common thread among the press was that Barton was out to “reinvent” himself, but the 51-yearold muscleman views TMPL—what he refers to as a “smart gym”—as more of an evolution. “We’re using a metabolic component and the most up-to-date science to help people achieve amazing results,” says Barton, who studied nutrition and exercise physiology at Cornell University. The metabolic assessment— dubbed TMPL’s Digital Metabolic Profile (DMP)—involves answering 176 questions linked to things such as weight loss, sleep, hormones, and libido. Twenty-four hours later, a TMPL specialist will craft a custom exercise and diet package tailored to the individual. “There’s so much misinformation out there—especially about nutrition—but [I’ve observed that] with a little information and programming, people are losing body fat, gaining muscle, and getting their bodies in shape. What we’re doing is working because it’s science: It’s always worked,” he says.
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Joshing Around Transformers tough guy JOSH DUHAMEL has no problems poking fun at himself but is serious when it comes to helping people in need. BY MIKE HAMMER
WE CAN UNDERSTAND
MUSCLE & FITNESS
JASON MERRIT T/GE T T Y IMAGES
why some guys might be jealous s of actor Josh Duhamel. At 190 cm and 90 kg, he's a handsome dude de with a thriving acting career and da rock-star wife. (He’s married to o former Black Eyed Peas singer Fergie.) But it turns out he’s a tough ough person to dislike—he works his ass off to stay in shape, has clawed d his way up the ranks in Hollywood, doesn’t have a swollen ego, and d involves himself in multiple charities rities in an attempt to raise awareness ss for deserving groups. Duhamel’s athletic build is the product of years of training like e an athlete, including playing both American football and basketball all at Minot State University in his home me state of North Dakota. “I thought I could have done something on the football field,”” he said. “Then I realized I was nuts.” s.” These days, his training style relies mostly on circuits to remain ain lean and defined. “I do circuit training with heavy vy cardio at least three times a week— eek— heavy lifting if I’m looking to bulkk up and keep muscle on—and interval val 100-metre sprints uphill every day,” he says. He’s also into yoga. “I’m 43, man… an… I need the flexibility…and it kicks s my ass!” Duhamel’s career in showbiz got
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ROBER T W ISE; DAV ID LI V ING S TON /G E T T Y IM AG ES
started in 1999—about 20 minutes after he moved to Los Angeles. His first role? An extra in Donna Summer’s I Will Go with You” music video. His next acting gig? An extra in Christina Aguilera’s video for “Genie in a Bottle.” “I told everybody I was JUNKMAN coming out to CaliforBill Lee taught nia to go to dental Duhamel how to school, but that was throw the a load of crap,” he infamous eephus admits. “I knew I pitch, a very slow wanted to be an junk ball used to actor, but I didn’t have fool batters. a clue of how to do it. It was like sticking your toe in the water, and somehow I managed to get all the way in…and look at me now—I’m still treading water!” Through the early 2000s he held a steady job on the daytime soap All My Children, departing in ’03 to join film legend James Caan in the prime-time series Las Vegas. The show ran five seasons, with Duhamel staying on for the duration. (Caan left after Season 4.) Duhamel’s big break on the silver screen came in 2007, when he played Captain William Lennox in Michael Bay’s explosion fest Transformers; he has since appeared in the three Transformers sequels and will reprise his character again in 2017’s Transformers: The Last Knight. Earlier this year, Duhamel earned praise for his role as an asskicking heel in 11.22.63, the J.J. Abrams-produced Hulu miniseries starring James Franco. In Spaceman, released in the US in August, Duhamel plays trippy 1970s baseball pitcher Bill “Spaceman” Lee. Lee, the former Red Sox and Montreal Expos’ left hander, is best known for his free-spirit approach to the game, and his famous quote about the quality of artificial turf: “I don’t know, I never smoked it.” those things. So I had to do my best “It’s a challenge to embody acting work of my [career].” somebody like that,” Duhamel Off-camera, Duhamel keeps a reveals. “He is so charismatic and full schedule. Along with his role as incredibly smart, and I’m neither of husband and that of a father to his
3-year-old son, Axl, he’s busy helping people. Most recently he participated in a GMC-sponsored programme called Building for America’s Bravest to raise money to erect handicapaccessible homes for wounded veterans. “It’s something they deserve and sacrificed a lot for,” he says of the vets. “The least we can do is help them live comfortably and with dignity and independence.” Other causes Duhamel advocates for include the Trevor Project, which raises money for LGBT kids, and the Make-A-Wish Foundation, for terminally ill children. He even worked with the Red Cross to organize a charity run to help Japanese earthquake victims build new homes. Of course, instead of bragging about his charitable work, he jokes, “Hey! I’m an actor. I’ve got free time!”
How has your training evolved? I used to overtrain big time. I’d hit the gym twice a day and work out the same muscle group both times. Now I circuit-train three times per week. My job takes care of most of my cardio.
What prompted you to start training in the gym? It was actually kind of an accident. I was 20 and had body-image problems. I was “skinny-fat”…skinny and not at all overweight, but I had cellulite everywhere. I got really insecure and decided I was going to educate myself on the right way to do things. So I started weight training, and after seeing results within two to three weeks I became addicted [to working out].
The toughest workout in IFBB bikini pro Jenna Reneé Webb’s routine takes place on her horse ranch, not at the gym. By MaTT ChrIsTensen
but you also eat meat regularly? Oh yeah, I do. And I hunt— turkeys, elk, pigs…anything I would eat. Honestly, I haven’t shot my first animal yet. I’ve helped quarter them, and I always have tears in my eyes, but nothing ever goes to waste. The fresh, clean meat is worth it; no chemicals, just right out of the wild to your plate.
Would you consider yourself an animal lover? I am. [I have] nine horses, two dogs, three cats, a donkey, and my brother—just kidding. [laughs]
ah, that explains why your Instagram feed is filled with so many photos of horses. I’ve been riding since I was 4 years old. I also do barrel racing, where I ride a horse around [a cloverleaf pattern] for speed and time. It’s fun— and dangerous.
and that job is…? I own a horse ranch in Ormond Beach, Florida, so it’s a lot of manual labour. Riding a horse is a killer workout: your butt, your legs, your abdomen, your core. I can get on a horse after only a two-week absence and be sore after 10 minutes.
The 28-year-old Florida native, who hunts her own food, enjoys her out-of-thewild elk with a spinachand-kale salad with avocado for dinner.
MEats of hEr labour
follow Jenna on Instagram and Twitter: @jennareneefit
fists of fury
Edgar ramirez (right) moved to Panama a year before filming to spend time with Duran’s family to prep for the role.
m&F goes ringside with Edgar ramirEz and UshEr raymond—stars of the Roberto Duran biopic hands of stone. By sean hyson ThErE’s bEEn no shorTagE of grEaT boxing moviEs
MUSCLE & FitnESS
the weinstein company
based on real fighters. From Raging Bull to ali, cinderella man, and the Fighter, it would seem like by now we’ve seen it all. But then you tell us there’s a movie coming out about Roberto Duran—arguably the most ferocious puncher in boxing history. and Robert De niro is playing his trainer, Ray arcel? how soon can we buy a ticket? hands of stone premiered at the cannes Film Festivaal in may and was released in the Us in august.its stars—edgar Ramirez as Duran and singer Usher Raymond as his rival, sugar Ray Leonard, who made Duran utter “no mas” in their infamous 1980 bout—took a break amid rounds of promotion to talk about the training they endured to make hands of stone possibly the most realistic, and hardest hitting, boxing film yet.
m&f: Portraying two iconic fighters is a huge task. how did you learn to box like legends? ramirez: Doing a biopic is not a photograph; it’s a painting. So you approximate your subject but never imitate because that’s another form of entertainment. It’s about also empathizing with your character. For me, it was very important to learn how to box, to live like a boxer, to struggle like a boxer, to go through all of the challenges that being a boxer entails before I could even start to put together the character. It was a very deep and amazing transformation for me. It really changed my life. Contrary to what many people would imagine, a boxing gym is a very welcoming place ’cause every
Boxed out Hands of Stone portrays Duran’s epic battles with Sugar ray Leonard (above, right), including the 1980 brawl in Montreal and the infamous “no Mas” bout in new orleans. (Left) robert De niro as trainer ray Arcel and Edgar ramirez as Duran.
t he w eins t ein c o mpa n y; neiL L eiFeR / sp o R t s iL L Us t R at eD/ g e t t y im ag e s
big fighter was a rookie, a newbie, at the beginning. Usher: I began to work on general movement—how to move around a ring. I worked with top-notch trainers as well as stuntmen. I began to get into the ring with amateurs and just kind of work on what it is to have actual punches thrown at you. Sugar Ray Leonard was so stylized as a boxer. Being a dancer naturally helped me understand how to move around a ring and pick up choreography. After speaking with Leonard, he made me aware that a boxer has an idea of what he wants to do before he gets in the ring and he’s kind of perfectly choreographed it—and the rest is kind of improvised based on what is thrown at you and then understanding how to properly defend yourself. What did you learn about boxing, physically or mentally, from playing these men? ramirez: [Boxing isn’t about aggression.] If you lose your head, you lose the most important part of your body. There’s a mystery that will never be revealed about boxing,
and I think that’s why boxing films have become a unique genre, because it’s the ultimate epic. Usher: Reliving those historical moments was incredible. I realized how difficult it was for Sugar Ray to stand still [during the Brawl in Montreal, when he fought Duran for the first time and decided to trade punches with him rather than box carefully]. I’m the same. I love moving around. Once you understand how to shuffle and you understand lateral movement, it’s natural to do it when you’re in the ring. To change your entire approach to boxing and stand flat-footed is like being paralyzed in the ring. Once you take on the persona of a boxer, you never lose it. What did you learn about people? ramirez: There’s light and there’s darkness in each one of us, and I think that as a man, acting has given me the opportunity to fully understand contradictions and flaws and to become more compassionate about human nature.
did you find yourself personally identifying with your character? Usher: There were similarities in terms of how Leonard really made his way into becoming a world champion. He started out very young; I started out very young. He always had this public persona; in some way I had a public persona and an image to portray at a very young age. So in this transitional moment for him as a fighter, be it him taking on a macho boxer like Duran and having to stand toe to toe with him and be recognized for the first time as a man who did not run, in his mind, it made sense. We all go through those tumultuous transitions in life when we come of age. This movie is extremely physical. What did you learn about working out? What do you recommend to guys who want to get in fighting shape? ramirez: You need to find that thing you feel passionate about. That thing that would make you happy to wake up at 5 a.m. and go do it. I think that applies to physical activities, exercise, and everything else in life. My advice as a person who works out is to find the one thing you cannot live without. And then focus would come as a consequence of that.
OLD-SCHOOL ASS KICKER
Lee Majors The Six Million Dollar Man returns to TV on the Starz hit series Ash vs Evil Dead. BY SHAWN PERINE IF YOU WERE A CHILD OF the 1970s like me, Lee Majors was your hero. As Col. Steve Austin in The Six Million Dollar Man, Majors dazzled us with displays of superhuman feats, thanks to his bionic arm, legs, and eye. He then went on to star as tough guy stuntman–bounty hunter Colt Seavers in The Fall Guy. The 77-year-old’s latest project is the Starz series Ash vs Evil Dead, the serial continuation of Sam Raimi’s Evil Dead film series, in which titular star Bruce Campbell is in constant battle with, well, the evil dead. Lee joins the show in Season 2 as Ash’s dad. Expect lots of steely-eyed face-offs between the two square-jawed übermen. SP: Tell us about your character in Ash vs Evil Dead. LM: My character’s name is Brock Williams, and he’s the father of Ash—Bruce Campbell. And, of course, Bruce and I have similar physical attributes. We kind of look related. But he skipped town on me about 30 years ago, and now he’s come back to try and patch things up.
MUSCLE & FITNESS
the whole 10 episodes [of Season 1] at one time. It was so good. It’s gory, but it’s “fun” gory. It’s kind of its own genre. I try to explain to people that if it was totally without the humour, it probably wouldn’t work, but with the humour in it—the funny one-line deliveries—it just takes the curse off it and makes it fun to watch.
It really picks up where the movies left off. It’s got the same spirit, the same style. Sam Raimi is very good. It’s been fun to work with this cast. They’re unbelievably good, and the crew is all really good as well. You have a great history with a television show that I grew up watching, The Six Million Dollar
H U LT O N A R C H I V E / G E T T Y I M A G E S
Sounds like he may need your help. Yeah, he gets in trouble a lot. I wasn’t really familiar with the show when they asked me to do it, so I sat down to watch some episodes. Next thing you know, I almost watched
A COLLEGE FOOTBALL player, action scenes came easily to Majors.
Man, and of course, The Fall Guy. As an actor, you’ve always had very physical roles, and I know that you have an American football background. Is physicality something you look for in roles? Having just come out of college football, I was pretty active, and I ended up doing probably 80% of my own stunts over my entire career, which is going on 53 years now. I’m starting to feel the wear and tear over the last couple of years, though. The knees get a little creaky, but I still enjoy working and still do a lot of lower-budget films, which gives me the chance to work with young, enthusiastic people. I like supporting them in their careers. I ran my behind off in Six Mil. It makes the day go faster. So, you were the fall guy for real. Was that role offered to you because you were that guy in real life? Well, I knew Glen Larson from Six Mil. He reached out to me and said he wanted to do another series, and I said yeah, so we got together and came up with the idea of a stuntman moonlighting as a bounty hunter. So we wrote the script, and he wrote it more or less because he knew me, and he knew that it really fit me well. That was the character that was closest to the real me and my personality, and I had the most fun doing it—even more fun than Six Mil and the other ones.
Legend has it that you actually broke your back. It was a situation where there was a congenital problem. There’s a fusion that normally takes place in the lower lumbar, but in me that fusion
COL. STEVE AUSTIN was a crippled test pilot rebuilt with bionic limbs.
never occurred, so when I got hit [playing college football at Eastern Kentucky University], it put me out of commission for weeks, during which I was immobile. I lost a year of football. Then I found a doctor who said, “If you don’t get hit in the same spot, you could play again,” and that was all I needed to hear. I did a lot of back rehabilitation stuff, but I didn’t play football again. Instead, I went into acting.
C O L L E C T I O N; C O U R T E SY S TA R Z
I’m 50. At 77, you’re not doing so bad. Yeah, they don’t have to film me in slow motion anymore because I can only run in slow motion these days! The biggest thing is stairs. I can go up stairs more easily than going down them. It’s the hardest on your knees when you’re going down stairs. I have no cartilage in one knee and they keep wanting to replace it, but I keep putting it off. I don’t do much action anymore, but I have no intention of quitting the business.
I imagine exercise has always been a part of your life. Yeah, I did a lot of running, not really heavy weights, but some weights, just to keep everything intact. And since I did all action shows, I didn’t really have to do as much working out as you’d think because it kept me active the whole time. How was it working with Andre the Giant while filming Six Million Dollar Man? Rumour is he almost flattened you. We had a fight in the woods, and he was supposed to take a flying leap and land on me. It was a sunny day, and I look up, and all of the sudden the sun is gone—blocked by an enormous shadow—and I know he’s on his way down. But he never touched me. As a professional wrestler, Andre was totally aware, but you still think that, at that weight...he must have weighed 180 kilos and was 213 cm. But what a gentle man he was. He was great.
Spirit Lifted At age 25, K.C. MITCHELL lost his leg in combat and his sense of self-worth. Six years later, he’s an elite powerlifter who scoffs at the word disabled. BY ANDREW GUTMAN K.C. MITCHELL DOESN’T WANT your pity. He’s spent enough time wallowing in his own, and he’s over it. Before the 110-kg powerlifter, dubbed “That 1 Leg Monster,” began decimating able-bodied competitors on the platform in 2015, he wandered down an all-too-familiar path many military folks traverse: addiction. The downturn can be traced to April 3, 2010. Mitchell, an Army staff sergeant on his second tour in Afghanistan, was on patrol with his unit when they K.C.’S drove over an explosive COMEBACK device. Lying in the dirt After a year of crippling depression, and bleeding out, an “easy decision.” K.C. Mitchell found Mitchell had no idea “I saw other solace (and fame) where he was. When he amputees doing in the gym. came to, “I wasn’t able to well at the hospital,” move. I ended up being in a he explains. “I knew hospital bed for the next four with the amount of pain months,” he recalls. that I was in that I would be His ankle was fractured, his right better off [amputating the leg].” knee was shattered, and both legs It took three years and more than were shrouded in third-degree 30 operations for Mitchell to reach a burns. Worse yet, Mitchell still had to point when he was ready to rejoin decide what to do about his left leg: the Army, but his injuries proved too endure years of agony and physical severe. He was presented with the therapy or amputate. Purple Heart—a bittersweet moment In November 2010, Mitchell made for him—and chose to retire. With his 72
MUSCLE & FITNESS
body taken from him and his career cut short, Mitchell spiralled into depression. To cope, he became a shut-in and popped painkillers, existing but not living. “I was just using them to put myself in a whole other place because I was depressed,” he admits. Mitchell reached the bottom of his dispirited abyss on a trip to Disneyland for his daughter’s third birthday. Every step through “the Happiest Place on Earth” was sad and painful. He couldn’t make it a block before having to sit down to
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catch his breath and pop more pills. “The next thing you know, I was walking around as high as a kite. It ruined the whole trip,” Mitchell says. “I looked at my wife and said, ‘I’m sorry…I’m going to fix this.’ As soon as I got home, I went to my medicine cabinet and dumped every pain pill that I had down the toilet.” Then he adopted a strict diet and workout regimen. After months of clean eating and hitting the weights, his steps became more fluid, he could walk farther, and he was starting to look like a powerful lifter instead of a couch potato. After joining Metroflex Gym in Long Beach, CA, where a lot of his YouTube “idols” trained, Mitchell’s outlook on lifting morphed from his treatment to his obsession, which was to inspire people like they inspired him. While attending a national powerlifting competition in Las Vegas to support a friend, MAG PHOTOGRAPHY
“I’D RATHER BE CRUSHED BY HUNDREDS OF KILOS THAN NOT KNOW WHAT I’M CAPABLE OF.” Mitchell had his eureka moment and wanted to get his name out to the world by lifting “some really, really heavy-ass weight.” His prosthetic leg and nonexistent ankle mobility make squatting difficult, but Mitchell refuses to compete in the disabled division. His first competition, last January, was a push-and-pull meet, where he clinched first place with a 190-kg bench press and a 240-kg deadlift. Next up was a full powerlifting meet on Oct. 8. He’s dedicated the last eight months to squatting for depth. “We didn’t know if it would be possible,” he says. “I just knew that I would do everything I could to try to make it happen.” From nearly dying in the dirt for his
country to squatting close to 227 kg, Mitchell, now 31, is focussed on furthering his new career. He wants to be the first amputee to compete at Nationals, and he wants to deadlift 286 kg. But above all else, he wants people to remember his name. “Once my daughter is married, my last name is gone,” Mitchell says, explaining that his ordeal left him unable to procreate. “When I pass away, I want her to get online and show my grandkids, ‘Look at Grandpa. He was a crazy SOB…He went through the worst things ever and he overcame.’ That’s my goal. I’d rather be crushed under hundreds of kilos than die and not know what I’m capable of.”
feats of strength
EXPERT expert XPERT Contributor: CONTRIBUTOR:
tear a Phone BooK hoW to…
Jim Smith, C.P.P.S., strength and conditioning coach and owner of Diesel Strength & Conditioning dieselsc.com
Grip strength and a little technique can help you pull off this classic strongman trick. By jim smith, c.p.p.s.
Step 1: Once you locate that abandoned phone book, get the binding of it as straight as possible. If it’s a big phone book, push your palm against the pages so the edge is really straight. Once it’s straight, clamp down on the top of the binding side of the book with your left hand.
l intrinsic muscles
of the hands l Forearms l biceps l Lats
Step 3: After the pages have torn
the opposite side straight back toward your body so the pages flip over (leave the corner uncovered). As you pull, you’re going to create a seam—a straight line where the pages will rip. Once you get that seam, you’re going to pull really hard.
a good amount, continue pulling hard by grabbing the inside of the book with your right hand. Take short breaks and pull in bursts if you need to, maintaining a firm clamp with the left hand. Continue pulling until the book is torn completely in half.
MUSCLE & FitnESS
RecoMMended exeRcises: l Plate Pinch, for time
(hand muscles) l reverse Curl
(forearms/biceps) l Heavy Dumbbell Hammer
Curl (forearms/biceps) l Seated Cable row (lats) i L LU S t r At i o n S b Y M A r K n E r YS
pm imaGes/Getty imaGes
Step 2: With your right hand, pull
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TRAIN buIld LD MUSCLE, muscle, BURN burn FAT, fat, perform PERFORM BETTER better EDITED edIted by BY sean hyson c.s.c.s.
Get Bent The bent press is one old trick that’s worth bringing back into style.
It’s amazIng to thInk that Arthur Saxon, Eugen Sandow, and other 19th-century strongmen performed feats that practically no one who lifts weights can do today. That’s a shame, because those old-timey lifts not only looked cool, but they also challenged the entire body. Start a trend to bring them back with the bent press. Start by holding a dumbbell or a kettlebell with your right hand at shoulder make it level. Twist your perfect body so you feel perform bent presses your lat engage, for three to five sets of 3–5 reps on each side. supporting the You can practise it weight. Your up to three days forearm should be per week. vertical. Now bend your torso toward the floor, allowing your arm to straighten. Keep your lower back flat, then come back up. Keep your eyes on the weight the whole time.
A 20-minute Delt BlAster
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and technique tweaks, visit muscleandfitness.com/workouttips
Do cross-body curls at the start of your workout for three to five sets of 8–12.
Cross on Over The cross-body hammer curl targets the brachialis, the little-worked muscle that lies between the bi’s and tri’s and helps add more width to your arm.
HOW TO DO IT Hold a dumbbell in each hand at your sides. Curl one weight in front of and across your body with your palm facing your belly. Think of it as a hammer curl that’s flipped 90 degrees.
Squeeze your biceps at the top and lower down. Repeat on the opposite side. Feel free to use a little momentum and get into a rhythm with your reps. Your goal should be to get an outrageous pump.
QUICK FACT The brachialis isn’t prioritized with most curl variations. Giving it special attention develops a cylinder of muscle between the bi’s and tri’s to make the arm look thicker from the front.
BY SEAN HYSON, C.S.C.S. 78
MUSCLE & FITNESS
FIND MORE body-weight
routines at muscleandfitness.com /body_weight
KEEP IT TIGHT
Although your core will be tired, ensure that you flex it throughout the duration of the plank.
Core Focussed Build a bulletproof core and abs of steel with this TRX circuit.
WHAT IS IT
WHY IT WORKS
A FIVE-EXERCISE, THREE-
SUSPENSION TRAINING IS
round circuit that will challenge your midsection’s stability and strength. The addition of the TRX makes this basic workout more challenging by forcing you to work out on unstable footing. You’ll alternate between exercises that target your rectus abdominis (the show muscles) and planks, which will help build a more stable and solid core.
an awesome way to activate all the muscles in your core since it forces you to stabilize and maintain a strong position. For an added challenge, many movements can be done unilaterally, creating even more proprioception—or balance awareness. These four TRX movements will target different areas of your core muscle groups and have you feeling the burn right away. Add in the “active rest” of jumping jacks between rounds and you’ll be seeing (and feeling!) that six-pack post-haste.
TRX Feet-in Knee-up
TRX Hip Bridge* TRX Pike
10 5 (per side) 5
TRX One-hand Plank
10 seconds per arm
*Perform these by setting into plank position and then bridging the hips off the floor until the body forms a line.
ANDY McDERMOTT is a
personal trainer in L.A. Visit his website: mcdermottfamilyfitness.com
ABS AND CORE
FoR FOR FO R MORE MoRE RE ab-shredding work-
outs, visit muscleandfitness.com/abs
Lunge with kettlebells in the front rack position and you’ll train your abs without even trying. By Sean HySon, C.S.C.S.
to prevent knee injury, your shin should always be vertical, with your knee over your ankle.
How to Do it
FRONt-LOADED REvERSE LuNgE Hold a kettlebell (or dumbbell) in each hand under your chin. Brace your abs and stand very straight. Step backward and lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor. Keep your torso upright.
DOwN IN FRONt Lunging with weight held in front of the body rather than at the sides requires more work from your core to keep your torso upright. This is an important skill to train for protecting your lower back from injury. But since the move is still a lunge, and you’ll feel it mostly in your legs, you’re less apt to notice how hard your abs are working. Regardless, you won’t have to spend extra time training abs afterward.
MUSCle & FitneSS
Stretching a muscle after training it flushes more blood into the area, improving nutrient delivery, which helps it grow.
Give Yourself A Raise Make your delts pop in less time than it takes to hard boil an egg. BY SEAN HYSON, C.S.C.S. WHEN YOUR GOAL IS TO train shoulders, but time is tight, don’t bother with overhead presses. If you’re already reasonably strong, the minutes you take to work up to a challenging load is time better spent training the delts full force, and you won’t leave yourself much chance of doing other exercises afterward. Instead, focus on raises, which MICHAEL NEVEUX
will begin pumping your delts with little warmup required. This approach also allows you to train shoulders at home with just a bench and dumbbells. Use the “Delts in 20” workout, which you can complete in less time than it takes to cook an egg. Go ahead and try it: Put the egg on, hit the workout, and enjoy some post-workout protein afterward.
DELTS IN 20 EXERCISE
Hinged Lateral Raise* Raise
Incline Front Raise**
Incline Bentover Flye*** Flye
Hold 30 sec.
*Bend your hips so your torso angles forward. **Set a bench to a 45-degree angle and rest on it chest-down. Do front raises. ***Use the bench as you did for the incline front raise. Extend your arms out 90 degrees while squeezing your shoulder blades together. ****Bend your elbow 90 degrees, raise your arm 90 degrees, and rest your forearm against a door frame and stretch the pec and delt.
eAt EA AT WHAT’s In THE FRIDGE THIs MOnTH
Pump Up up Your Pie
about the cook
Jennifer Iserloh is the co-author of the Amazon best-selling book Fifty Shades of Kale.
Chew on This
reach for 100% pure cooked pumpkin with no sugar added for this recipe and your morning smoothies. tins labelled “pumpkin pie filling” are high in added sugar.
Use coconut and seeds to scale back on the sugar and boost protein and fibre content when you cheat with one of the fall’s tastiest pastries. By jennifer iserloh
PumPkin Pie with coconut chia crust makes 8 servings Crust
85 g shredded, unsweetened coconut 40 g chia seeds 1/2 tsp bicarbonate of soda 1 tbsp coconut oil 1 egg olive oil cooking spray Filling
1. Preheat oven to 200°C/gas mark 6. Place the coconut, chia seeds, and bicarbonate of soda in a food processor and pulse until the coconut is finely chopped. add the oil, egg, and 2 tablespoons water. Pulse 10–12 times until a wet crumb forms. 82
MUSCLE & FitnESS
NutritioN Per slice
petr gross/stockfood; jennifr iserloh
1 (425 g) tin pure pumpkin 1 tsp coconut sugar 1 (350 ml) tin evaporated milk 2 eggs 1/2 tsp pumpkin pie spice
2. Coat an 20-cm pie pan with the cooking spray. Press the coconut mixture into the pie plate. bake 10–12 minutes until the coconut starts to brown. remove from oven; reduce oven temperature to 180°C/gas mark 4. 3. Place the pumpkin and coconut sugar in a large bowl. beat with an electric mixer on high until smooth. beat in the evaporated milk, eggs, and pumpkin pie spice. Pour the pumpkin mixture over the crust. bake an additional 35–40 minutes at 180°C/gas mark 4 until a knife comes out clean when inserted in the centre. Cool to room temperature. serve immediately or chill covered at least one hour.
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Out of the Box
recipes and nutrition tips at muscleandfitness.com/nutrition
CHEAT ON THIS
One serving of box pancake mix has more than 20% of your daily sodium needs.
Skip the powdered batter and keep your cheat in check with yogurt pancakes. DAIRY-FREE BLUEBERRY PANCAKES MAKES 4 SERVINGS
60 g dairy-free yogurt 40 g gluten-free rolled oats ½ tsp baking powder ½ ripe medium-size banana, mashed 6 tbsp egg white alternative 1–2 tbsp almond milk (add more depending on thickness of batter) ½ tsp vanilla extract Olive oil
FOOD STYLING BY SUZANNE LENZER
1. Blend all ingredients until oats are fully broken down and batter is smooth and frothy. Let batter sit and thicken for 2–3 minutes. 2. Coat skillet with light layer of oil and preheat over medium heat. 3. Pour batter onto skillet until desir desired size of pancakes is reached and cook coo about 5 minutes, flipping halfway, until un bubbles begin to form on the tops. 4. Serve with remaining yogurt or your yo favourite topping.
NUTRITION PER SERVING
MUSCLE & FITNESS
ABOUT THE COOK
Matthew Kadey is the author of Rocket Fuel and Muffin Tin Chef.
RECIPE OF THE MONTH
Grilled Cheesy A cheese that doesn’t melt? Experience the magic of halloumi while powering up on protein.
BY MATTHEW KADEY, R.D.
GRILLED HALLOUMI PEACH LENTIL SALAD SERVES 2
225 g halloumi cheese 1 peach, halved, pit removed 1 red pepper, sliced into 4 pieces 175 g salad greens 200 g cooked or canned lentils tbsp sliced mint or basil 2 tbsp chopped walnuts 1 tbsp capers, drained (optional) 1 tbsp extra-virgin olive oil 1 tbsp fresh lemon juice 2 tsp honey 1 garlic clove, minced ¼ tsp black pepper
Hailing from Cyprus, halloumi is a high-protein cheese that doesn’t melt on the grill—because of its high melting point— but the outside becomes crisp while the interior turns velvety.
1. Heat grill to medium-high. 2. Upend halloumi onto one of its long sides, and slice lengthwise into 2 big slabs. Cut each slab along its width so you have 4 square pieces of cheese. Brush both sides with oil. Brush cut sides of peach and both sides of pepper pieces with oil. 3. Place halloumi, peach halves (cut-side down), and pepper on a greased grill grate. Heat halloumi until grill marks appear on both sides, 1–2 minutes per side. Heat peach halves until grill marks appear on cut sides, about 2 minutes. Heat pepper until darkened in spots on both sides and tender, about 2 minutes per side. 4. Divide salad greens, lentils, mint or basil, walnuts, and capers (if using) among serving plates. Slice grilled peach halves and pepper, and place on serving plates along with halloumi pieces. Whisk together oil, lemon juice, honey, garlic, and black pepper. Drizzle dressing on salad.
NUTRITION PER SERVING
1 FOOD,, 5 WAYS
ABOUT THE COOK Jenna
Werner is a registered dietitian nutritionist. Instagram: @happyslimhealthy
More than just a pizza topping, anchovies are a versatile ingredient that is high in protein and adds a savoury punch to any dish. BY JENNA WERNER FLAVOUR YOUR
Stove-cooked anchovies dissolve and create a powerful flavour. Add a few whole, rinsed anchovies to a pan over medium heat with garlic, olive oil, and a large squeeze of lemon. Once they’ve dissolved, throw in chopped veggies and sauté. Use as a side dish, or mix with whole-wheat pasta.
While anchovies can be an acquired taste, these little fish are packed to the gills with flavour. And they’re healthy to boot. One serving of anchovies has only 60 calories and more than 8 grams of protein. You’ll also receive a healthy dose of omega-3 fatty acids, vitamin B3, calcium, and iron. Omega-3s are a healthy unsaturated fat that can help lower inflammation and ward off cardiovascular disease.
Make a healthy Caesar salad dressing by adding the following ingredients into a high-powered blender: 2 rinsed anchovies, 2 tbsp lemon juice, 1 tbsp Dijon mustard, 1 tbsp plain Greek yogurt, 60 ml olive oil, 2 garlic cloves, and a dash of hot sauce.
TOSS INTO A
MUSCLE & FITNESS
CHEW ON THIS
To decrease their sodium, drain and rinse anchovies before cooking or eating them.
BON APPE TIT/AL AMY
Blend 4 to 6 drained and rinsed anchovies with a heaped tbsp fresh basil, 3 garlic cloves, the juice of ½ lemon, 50 g pumpkin seeds, 60 ml extra-virgin olive oil, and 50 g parmesan cheese. Add 40 g baby kale and 2 tbsp water. Reblend to desired consistency.
Anchovies are a staple in many tapenades. Whip this up for an appetizer on top of sliced cucumbers or whole-grain crackers, or for your entrée use on top of grilled chicken or fish. In a food processor mix 130 g pitted kalamata olives, 40 g sundried tomatoes, 2 to 3 anchovies (drained and rinsed), 1 tbsp capers, 2 garlic cloves, 120 ml olive oil, 1 pinch fresh basil, and crushed red pepper (or fresh black pepper). Adjust quantities to taste.
recipes and nutrition tips at muscleandfitness.com/nutrition
Reel Tasty Hook yourself up with plenty of protein and hearthealthy fats with this sweet-andspicy salmon dish.
BY MIKE MANNAI
SALMON AND SALSA MAKES 1 SERVING
85 g pineapple, cubed ed small 75 g tomato, diced 40 g red onion, diced 1 jalapeĂąo, sliced, seeds ds removed 1 tbsp coriander, chopped ed Juice of 1 lime 225 g salmon fillet
F O O D S T Y L IN G BY S U S A N O T TAV I A N O
CAP IT OFF
Capsaicin, found in chili peppers, acts as an antiinflammatory and promotes healthy blood flow.
1. Preheat oven to 200Â°C/Gas as Mark 6. 2. Mix all ingredients except pt for salmon and set aside. 3. Heat a pan on medium heat eat and lightly spray with oil. 4. Sprinkle salmon with salt lt and pepper and place in pan skin-side up, searing for 1 to 2 minutes until brown. wn. 5. Turn salmon skin-side down own and cook in pan 1 minute before efore transferring to oven to finish ish (4 to 5 minutes). 6. Plate ate salmon alone or over rice and spoon salsa over the salmon.
NUTRITION PER SERVING
AUTUMN FEASTS > Make hearty, toothsome, high-protein dishes using fresh and seasonal fruits and veggies.
BY DE V IN A LE X A NDER /// PHO T O GR A PHS BY SA M K A PL A N
ONE-PAN SALMON WITH BACON & BRUSSELS SPROUTS SERVES 1
225 g Brussels s sprouts, halved lengthwise e Olive oil spray y (propellant-free) Salt and pepper, per, to taste 2 rashers (30 g total) back bacon, cut into 0.75-cm cm pieces 2 garlic cloves, s, minced 1 175 g skinless ss salmon fillet 3 thick lemon slices, 0.75 cm each Lemon wedges es (optional)
An olive oil sprayer allows you to control portion sizes; buy one that’s free of propellants (that is, isobutane or propane).
1. Preheat oven en 200°C/Gas Mark 6. 2. Place a sheet eet of nonstick foil onto a small baking pan. Add Brussels sprouts in a single ngle layer, lightly mist them with olive e oil spray, and season with salt and pepper. Sprinkle bacon and garlic evenly nly over top. Roast small sprouts for 10 minutes and large ones for 20. When done, toss sprouts, then gently push a little to one side to add d salmon. 3. Mist the salmon lmon with olive oil spray and season with ith salt and pepper. Top with lemon slices, ces, slightly overlapping. Continue e cooking for 8-12 minutes or until til salmon reaches desired doneness ness (just barely translucent to o no longer translucent). Serve immediately ately with lemon wedges for squeezing queezing if desired.
MUSCLE & FITNESS
Toss in a 175-g grilled chicken breast to turn this salad into a protein-packed meal.
WARM KALE AND FARRO SIDE SALAD
2 tbsp plus 1 tbsp finely crumbled light goats cheese, divided 1 tbsp fresh lemon juice 1 tsp olive oil Salt and pepper, to taste
Olive oil spray (propellant-free) 130 g baby kale, stems removed 100 g cooked farro 1½ tbsp dry roasted pumpkin seeds 3 tbsp pomegranate seeds
1. Spray medium nonstick frying pan with olive oil spray and place over medium heat. Add kale and stir until warm or just starting to wilt, 2–3 minutes. 2. Transfer to medium bowl. Add farro,
pumpkin seeds, pomegranate seeds, 2 tbsp goats cheese, lemon juice, and olive oil. Toss and season with salt and pepper, then top with the remaining goats cheese.
Don’t wash mushrooms by running them under water; they’re like sponges and soak up moisture. Remove dirt by rubbing them with a damp paper towel instead.
MUSCLE & FITNESS
FOOD & PROP STYLING BY VICTORIA GRANOF
AU T U M N F E A ST
PORTOBELLO MUSHROOM PARMESAN SERVES 1
3 tbsp whole wheat panko bread crumbs 2 tbsp grated Parmesan cheese, divided 2 large portobello mushroom caps, stems trimmed Olive oil spray (propellant-free) 120 ml pasta sauce (low in sugar and sodium) 3 tbsp grated low-fat mozzarella cheese ¼ tsp finely chopped fresh parsley 1. Preheat oven to 220°C/Gas Mark 7. 2. In a small bowl combine bread crumbs and 1 tbsp Parmesan. 3. Place mushroom caps, gills up, in a baking dish or a pan big enough to place the mushrooms side by side. Sprinkle bread crumb mixture evenly over them (if there are any leftover crumbs, put them on mushrooms before proceeding). Lightly mist them with olive oil spray. Bake for 10 minutes. 4. Spoon pasta sauce evenly among them, then top with mozzarella. Bake for an additional 10–12 minutes until they are tender throughout and the cheese has melted. Sprinkle with parsley and remaining Parmesan and serve immediately.
SAUSAGE & PEPPER STUFFED SWEET POTATO SERVES 1
1 medium (about 225 g) sweet potato 1 115-g link hot Italian turkey sausage 115 g extra-lean minced turkey Olive oil spray (propellant-free) 30 g yellow onion cut into thin strips 50 g thinly sliced red pepper strips 60 g cup chopped tomatoes 1. Preheat oven to 200°C/Gas Mark 6. 2. Pierce potato five or six times with a fork (so it doesn’t explode in oven) and place on baking sheet lined with foil (to eliminate cleanup). Bake about 1 hour or until potato is tender. 3. In final 5 minutes of baking the potato, cut casing from sausage by running knife down length just deep enough to cut thin casing. Remove sausage from casing and mix with turkey in a medium bowl with a fork until well combined. 4. Lightly mist a small nonstick frying pan with spray. Place over medium heat. Add onion and peppers. Cook until tender but not brown, 4–6 minutes. Place in a small bowll and bowl d sett aside. id
5. Mist pan again and raise heat to medium-high. Add sausage mixture to pan and cook, breaking it into large pieces with wooden spoon as it cooks until no longer pink throughout. Stir in pepper mixture and remove from heat. 6. Place baked potato on plate and cut lengthwise down centre, making sure not to cut all the way through. Spoon sausage mixture over centre of open potato. Then top sausage mixture with chopped tomatoes. Serve immediately.
Combine spicy or hot Italian sausage with extra-lean minced turkey to make it leaner and milder without having to go to the effort of making it from scratch. If you’re serving only one, combine the rest of the package of sausage and turkey for use in breakfast dishes or as a lean pizza topping.
au t u m n f e a st
Steak & Fig Flatbread Pizza ServeS 1
Olive oil spray (propellant-free) ½ small sweet onion, cut into thin strips 1 (about 100 calories) sprouted-grain tortilla 2 medium dium fresh figs, ends trimmed, thinly sliced 2 tbsp finely crumbled reduced-fat blue cheese 90 g extra-lean grilled steak, cut into small cubes
Large handful rocket Fig vinegar or balsamic vinegar (optional) 1. Preheat oven to 200°C/Gas Mark 6. 2. Lightly mist a small frying pan with olive oil spray and place over medium heat. Add onions and cook until tender d and just starting to brown.
3. Meanwhile, put tortilla on a baking sheet. Bake about 2 minutes per side until crisp (watch carefully; it can burn quickly after becoming crisp). 4. Cover flatbread evenly with onions, then fig slices and blue cheese. Bake about 2 minutes until figs are warm and cheese has melted slightly. Transfer it to a cutting board. 5. Add steak, then mound rocket in centre. Mist with olive oil spray. Drizzle with vinegar if desired. Cut into 4 pieces. s Serve immediately.
Toss sproutedgrain tortillas in the oven for a crisp, high-fibre crust.
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DEVIN D EVIN ALEXANDER A LEXANDER
iis s the e che chef ef o on n The eB Biggest iggest Loser Lo ose er USA Aa and nd d a New Ne ew York Yo ork Times Ti ime es best-selling best-se elliing g cookco ookbook b ook author; autho or;; devinalexander.com d eviina ale exa and der.co om
PEAR CRISP SERVES 4
Butter-flavoured cooking spray 4 medium pears (about 225 g each) 1 lime, cut in half crosswise 40 g oat flour 30 g stevia-sweetened, natural vanilla protein powder 1 tbsp Truvia Baking Blend ¼ tsp ground cinnamon 1½ tbsp coconut oil 1. Preheat oven to 200°C/Gas Mark 6. 2. Lightly mist a 20-23-cm pie plate (or a square baking dish) with cooking spray. 3. Peel pears using a veggie peeler, cut in
half lengthwise, then core them. Place core sides down and cut into thin slices. Transfer to prepared dish. Squeeze lime juice over pears. Toss and arrange so the top is as flat as possible. 4. In a small mixing bowl, mix flour, protein powder, Truvia Baking Blend, and cinnamon. Drizzle with oil, then mix using a fork to create a crumble. 5. Top pears with crumble, then bake for
40–50 minutes, until the pears are tender through and crumb topping is golden brown.
NEW RULES OF
NUTRIENT TIMING Sharpen your performance and maximize your efforts by tweaking what—and when— you eat throughout the day BY ALYSSA SHAFFER
1 GET A GOOD HEAD START
2 SPREAD OUT YOUR PROTEIN INTAKE
And while a few recent research studies have shown the nutrient window isn’t quite as strict as we once thought, it’s still important to make sure your body is getting adequate levels of protein, carbohydrates, and fat, maximizing this intake based on the length and type of workout you are doing. To get the most out of your next workout, follow these guidelines.
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“You ideally want to give your body about 30 to 40g of protein every four or five hours,” says Brad Schoenfeld, Ph.D., director of the Human Performance Lab at CUNY Lehman College in the Bronx, New York. “That’s enough to keep your muscles anabolic, so they don’t start to break down,” he notes. Recent research has shown that as long as you’re taking in quality protein at regular intervals, the timing itself of the meals isn’t quite as important, he adds.
THOM LANG/GETTY IMAGES
MOST OF US CAN muddle through a workout and not worry too much about precisely what we’ve eaten and when. But if you are looking to step up your fitness game and hone your performance, the timing of your nutrient intake can make a big difference. “If you’re really going hard and giving it 100% effort, proper nutrient timing will help you get the results you want,” notes Erica Giovinazzo, R.D., a CrossFit coach and nutritionist with Brick CrossFit in Los Angeles.
Don’t hit the gym dehydrated. Even if you’re working out early in the a.m., get some fluids in your system, says Giovinazzo. If you’re a coffee person, or you just want a little workout boost, a moderate amount of caffeine (about 175 to 350mg for a 60-kg woman; 235 ml of coffee has about 115mg) can provide an added energy bump.
3 LOOK FOR LEUCINE POST-WORKOUT This branched-chain amino acid (BCAA) helps to kick-start your muscles’ synthesis response, so you start the recovery process faster, adds Schoenfeld. “Research has shown that there’s a leucine threshold of about 2 to 3g that’s ideal for spiking a response post-workout,” he says. Foods high in leucine include chicken, soybeans, beef, nuts, seeds, fish, and beans.
6 FEED YOUR MUSCLES “After your workout, your muscles are primed to restore glycogen and protein levels,” says Giovinazzo. Stick with lean, quick-digesting protein sources, such as a protein shake, chicken breast, egg whites, or fish. You don't have to grab it right after you’ve unlaced yourr have sh shoes. “Give your body 30 to 60 minutes to recover so it can focus on digesting the nutrients,” she says.
YA M A D A TA R O / G E T T Y I M A G E S ; E S T E B A N S A N D O VA L / T H E N O U N P R O J E C T ( S U N ) ; M A R K I E A N N PA C K E R / T H E N O U N P R O J E C T ( M O O N )
4 FILL UP AT NIGHT A healthy nighttime snack can help reduce cravings so you don’t eat mindlessly or wake up feeling hungry in the middle of the night, says Giovinazzo. Try having something with a small amount of fat (like a spoonful of almond butter) or a slow-digesting casein protein shake.
5 HAVE A BASIC GAME PLAN While it’s important to make sure you’re giving your body the fuel it needs to function at its best in and out of the gym, don’t ignore your overall nutritional needs, notes Ryan Andrews, R.D.,
a strength and conditioning specialist and a coach with Precision Nutrition. “Make sure you are paying attention to your overall diet. That includes how much food you are eating, staying in tune with your hunger cues, and following a diet that’s made up of high-quality, minimally processed foods.” Sticking with these guidelines and staying physically active is the ultimate way to make sure you’re reaching your body composition goals, he adds.
TIME IT RIGHT If you work out in the morning or afternoon Have a breakfast and lunch that are primarily carb- and protein-based, such as 0% fat Greek yogurt with some berries or grilled chicken with sweet potato. For dinner, choose foods that are higher in protein and fat, such as salmon with steamed broccoli and sliced avocado, nuts, and a piece of fruit; or some turkey slices and an apple.
If you work out at night Have more fat at breakfast (like scrambled eggs and avocado or a protein shake with almond butter and almond milk). For lunch, up your carbs a bit more with some chicken and baked sweet potato chips plus a side salad. For dinner, keep the protein and carbs up with sautéed shrimp and vegetables plus about 90 grams of brown rice. For both Snacks should have a balance of macros—like a handful of nuts and some fruit.
MUSCLE & FITNESS
MUSCLE CRAMPS Why Most of What You’ve Heard is False BY MARK G ILBERT, B.SC. (NUTRITION), CISSN
MOST OF US, especially if we play sports or work out regularly, have experienced a muscle cramp. In fact, even most people who are fairly inactive have had a muscle cramp at some point or other. If you’re lucky, your experience with cramps felt like a sudden tightening of one of your muscles for a few seconds that was a bit uncomfortable. bit uncomfortable. If If you you haven’t haven’t been been so lucky, you may have had a cramp that
DOES DEHYDRATION CAUSE MUSCLE CRAMPS? Just about every article you read or ‘expert’ you listen to will tell you that EAMC (Exercise-Associated Muscle Cramps) are caused by dehydration and electrolyte (sodium, potassium, magnesium, etc.,) imbalance. Of course, this does at first seem to make perfect sense. These cramps do tend to happen in hotter environments, when people are sweating out water and electrolytes. Also, diuretics (drugs that cause you to shed water) have famously caused
MUSCLE & FITNESS
THE MYTH OF DEHYDRATION Athletes and gym-goers often get cramps whenthey are perfectly hydrated and exercising in moderate and even cool environments, and sometimes at the outset of exercise. hundreds of bodybuilders to cramp up, shake violently on stage, and in the days leading up to contests. Unfortunately, the circumstances of some cramps and the vast majority of published research now indicate that dehydration and electrolyte imbalance are, at best, only ‘potential contributors’ to cramping and are not necessary pre-conditions to its occurrence. As an example, athletes and gymgoers often get cramps when they are perfectly hydrated, in moderate to cool environments, and even early in their workouts. A thorough review of all of the scientific literature conducted at North Dakota State University concluded that the evidence that dehydration and electrolyte depletion caused EAMC was weak. This review also noted multiple studies showing that fluid and/or electrolyte loss from the body did not correlate with a higher rate of cramping. Furthermore, the most recent review, carried out by scientists at the University of North Florida, not only came to the same conclusions about dehydration and electrolytes, but they have also proposed a much more feasible explanation.
damage, which is known to cause irregular misfiring of the nerve. The second and primary cause is that there is an imbalance between the mechanisms that excite the nerves and the counter-mechanisms whose job it is to relax them. Specifically, there is a ‘stimulatory’ cellular structure along the centre of each muscle fibre called the ‘spindle’. Its job is to fire the muscle at the appropriate speed and force to do the correct amount of work that is being asked of it. The spindle signals the force of contraction in cooperation with a sensory receptor located on the muscle’s tendon, called the ‘Golgi Tendon Organ’. The Golgi Tendon Organ sends messages to the brain and spinal chord to ensure that contractions are of the desired magnitude. The theory goes that, as the muscle becomes fatigued, or if it is not in a good position to contract, the activity of the spindle is increased and that of the Golgi Tendon is lessened, resulting in uncontrolled contraction—i.e. cramp.
The one thing that most researchers in this field now agree on is that EAMC has more to do with effects on the nerves, not so much by the depletion of blood to the muscles. Based upon this, sports scientists at the Exercise Science and Sports Medicine lab at the University of Cape Town propose that there are two main factors at work here. Simply put, one
Those who study EAMC agree that there are ‘multifactorial’ or several causes involved. One study found that taller, larger triathletes who were currently pushing their pace harder were more likely to cramp. Those who train harder and longer in the days leading up to an event and had higher markers of muscle damage were more prone to cramping. There is also (as with most things) a genetic aspect. If you have a certain variation of one gene in particular—the ‘COL5A1’ gene—you are twice as likely to experience cramps. Poor
cause is likely simple muscular fatigue or
flexibility and fitness also increase risk.
WHAT REALLY CAUSES MUSCLE CRAMPS
PHOTOS: GETTY IMAGES
felt like the muscle was contracting so hard that it was going to tear off the bone which lasted several seconds or even minutes. Some unfortunate people have these quite often! The majority of reported cramps occur in the calves and hamstrings, but they can happen in any muscle and, from my experience working with people and training in the gym, physique athletes quite often also experience them in the pecs, quads, and abs. Of course, most of what has been written about cramps relates to endurance athletes like long-distance runners and triathletes, but as most people who have worked with physique athletes know, a substantial number of these guys also get cramps at some point, especially as they get leaner and closer to contest time. They are often severe enough that they interrupt or even end workouts completely. Many bodybuilders have experienced severe cramping on stage, which has literally left them on their backs, including the current Mr. Olympia, Phil Heath. It can really be a problem and, if you haven’t had one, there’s a good chance that some day you will. Let’s look at what causes cramps (HINT: most of what you’ve heard or read about the cause of cramps is probably not correct) and what you can do to avoid and/or treat them (HINT: most advice you’ve heard or read on this topic is also incorrect or incomplete). Let’s also look at why bodybuilders seem to be more susceptible to cramping as their body fat decreases leading up to a contest.
AVOIDANCE AND TREATMENT OF CRAMPS There are dozens of proposed ways of avoiding and treating EAMC, the majority of which are not very effective. Even though dehydration and loss of electrolytes are not necessary for cramping to occur, inadequate fluid intake while exerting muscles intensely can lead to cramping much sooner. In one study, when subjects were exposed to conditions of dry heat (37 degrees) and exhaustive exercise designed to cause cramping, those who were given a carbohydrate / electrolyte drink (think Lucozade Sport) experienced the same levels of cramping (actually, slightly more) as when they got no fluid. Those who cramped, did so over twice as soon without the beverage. However; we must be cautious about this study because it is unrealistic that anyone would exercise in such extreme conditions without drinking. Also, these subjects were chosen because they had a history of cramping, so who knows what the results would have been if random subjects were studied. While it is good advice to drink plenty of fluids if you are exercising in the heat and to add carbohydrates and electrolytes if the exercise is going to exceed one hour, this is not so much to avoid cramping as to avoid loss of performance and support general wellbeing. Stretching seems to be one of the most agreed-upon ways of avoiding EAMC. Doing so before (after warming up of course—never stretch a ‘cold’ muscle) and after exercise helps. It can also be one of the best ways to treat an existing cramp. A slow, easy stretch of the affected muscle will stimulate the Golgi Tendon Organ to re-configure its messages to the brain and the spinal chord and relax the muscle. Other things that seem to work to some extent or another are: 1 | Quinine This is the stuff that gives tonic water its distinct taste. Presumably because it is a mild muscle relaxant, it has been shown to decrease the frequency and severity of cramps. However, taking a muscle relaxant before training may decrease performance. You’d also have to
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drink a very large amount of tonic water or get pure quinine prescribed by a doctor. 2 | Pickle juice Contrary to common opinion, this doesn’t work by increasing sodium levels because sodium/electrolyte levels didn’t change during the resolution of the muscle cramps when it was looked at in the lab. Again, this can be risky because pickle juice is very high in sodium, which could have unpredictable effects on performance and feelings of wellness during exercise. 3 | Pungent/Spicy Drinks One scientist has developed an ‘anti-cramping’ drink containing ginger, cinnamon, and capsicum. This seems to work the same way as pickle juice by stimulating nerves in the mouth and throat, which then numbs nerves in the muscles. There is actually some preliminary research to support this concoction. 4 | Magnesium The research for exercising humans is quite limited, but taking magnesium (for instance, as part of a ZMA product) is a good idea unless your diet includes seven or more daily servings of a variety of fruits and vegetables. What Doesn’t Work: 1 | Bananas They are high in potassium, but electrolytes don’t specifically help with cramping in normal exercising conditions. Also, the body sweats mostly sodium, tiny amounts of potassium, and other electrolytes—bananas contain virtually no sodium. 2 | DMSO This is the smelly stuff that some people rub on their muscles to try and treat inflammation or to help with the absorption of other topical medicines. For cramping, it is quite unlikely to be useful, since it is only absorbed through the skin and perhaps reaches only a fraction of the muscle. 3 | Calcium Again, electrolytes don’t specifically reduce cramping and if they did, calcium would not be the likely electrolyte to do the job because very little is lost to sweat. Calcium is required for muscle contraction, but the body is more than able to make ample calcium available when needed. 4 | Mustard Theoretically, this should
STRETCH IT OUT Doing so before and after exercise can help avoid cramps, and stretching is also probably the best way to treat an existing cramp. work in a similar way to the pickle and spicy drink, but studies on mustard have failed to show any effect on EAMC.
CONCLUSIONS Contrary to popular belief, cramps are not caused primarily (or at all) by dehydration or electrolyte depletion. Interestingly, it seems the kind of frequent, intense exercise that physique athletes do probably makes them more susceptible to cramping. Most importantly, the best way to avoid cramping is to avoid sudden increases in training load and intensity, stretch often, give yourself periods of off time or take the weight and volume down for a few weeks every few months. Quinine, pickle juice, spicy drink concoctions, and magnesium also may have a moderate beneficial effect. There is no way to totally avoid cramps, but now you have the information and the tools to minimise your risk!
MARK GILBERT is an expert in Sports Nutrition and has worked with elite level athletes and formulated supplements for many of the industry’s biggest companies. See: www.MuscleDiet.net and the MuscleDiet YouTube channel!
Body By Ballinger
Powerlifting is all about lifting the heaviest weight that you can. To build solid mass, you need to be lifting heavy on a regular basis; powerlifting and muscle building are closely related.
Powerlifter-turned-physique artist Joe Ballinger hasn’t lost his hardcore training edge. Powered by grit, raw determination, and a killer supplementation plan, this Brit is bent on domination in the wide world of physique competition. By Eric VElazquEz, cScS BodyBuilders and physique competitors don’t always see eye to eye on adding mass and burning bodyfat. There seems to exist a rift—a chasm void of conversation where one side assumes much about the other. But somewhere between big-weight intensity techniques and lactic acid-laden lighter lifting exists compromise. SCI-MX Nutrition athlete Joe Ballinger is the proof. The newly-minted WBFF pro boasts a physique that defies easy categorisation. Possessing the dense muscularity common to bodybuilders, but still just as streamlined as any top-flight physique competitor, he stands as a well-built reminder of one important tenet common to all iron-loving athletes: developing the ideal body is simply the byproduct of maximising your natural gifts. For Ballinger, that means at once embracing his powerlifting roots— which he says developed the base for future success and continues to power his efforts today—and his newer obsession of physique development. “Powerlifting is all about lifting the heaviest weight you can and building the solid muscle you need to be lifting heavy weight on a regular basis,” he says. “When I began powerlifting at 18, I watched 102
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my body transform dramatically over a period of 18-24 months. The three main lifts are the squat, bench press, and deadlift. They are all compound movements, utilising large numbers of different muscles from the whole body. Therefore, by only training in this discipline, you can build good levels of solid muscle, with the added bonus of getting super strong.” He could have easily continued on the path to success, picking up heavy things and putting them down better than the next guy. Instead, his goals evolved. “I became British, European, and World powerlifting champion as well as a British record-holder in the deadlift. I had a good powerlifting career, but, at 20 years old, I turned my attention to bodybuilding and building an aesthetic physique.” The move paid off. Success in physique competition was paralleled by success as a fitness model, elevating his profile among fans and sponsors alike. His hybridised physique, as well as the training he used to achieve it, has proven something of a novelty in a competitive category that favours more isolation training. The perception, truth be told, is that physique competitors don’t just have lighter physiques—they use lighter weight. “Lifting heavy weight on a regular
Follo Follow ow Jo Joe oe on Social So ocia al media:: instagram insta agram Joeballingerfitness Facebook Fa aceb book Joe Ballinger wBFF Pro Twitter Twitte er Joeballingerfit
thE sWEEt spot biig wei big weight? ight? ? Che Check. eck. Muscle Muscleeshredding shre edding iintensity? nte ensiity? ? Che Check. eck. WbFF Wb bFF pro pro Joe e ballinger balliinge er gi gives ives us a p peek eek into o his trai training ining jjournal ournal fo for or one, ma man-making an-making workout. worko out. Ge Gentlemen, entlemen, loa load ad your barbells... b arbe ells... Having adopted a training methodology based on heavy lifting, but seeing the importance of dialing in detail through other techniques, ballinger offers up one of his favourite, best-of-both-worlds solutions. “i think metabolic conditioning circuits can be a good, effective way of achieving a short, sharp, highintensity workout that also involves lifting weights,” he says. “i could sit here and rattle off a number of standard generic workouts, but this one is quite different and very challenging as well as quick if you’re short of time.” ballinger points to the “Cosgrove barbell Complex” as a quick-hit method of muscle-sculpting. the use of big compound moves done consecutively with the same weight can be a lung-torching, musclecrushing way to send your metabolism (and muscle-building) soaring. “Use a barbell and choose one weight for the duration of the workout,” he says. “i find 60 kilos to be pretty intense. Following the order of the exercises below, you need to complete six reps of every movement with no rest in between. For example, you will do six deadlifts then immediately begin the straightleg deads without putting the barbell down, so you have a nice fluid transition between each exercise. once you’ve finished six reps of all the exercises, you take 60-90 seconds rest then repeat, except the next set you do five reps of each exercise, then next set you perform four, and so on.”
The coSgrove co oSgr rove comPlex deadlift Straight-leg deadlift Barbell row Power clean Front squat Push press Back squat good morning
basis is the best way to build muscle but also to maintain it,” Ballinger says. “When I’m prepping for a show, I think it’s important to lift heavy weights all the way through prep. This requires heavy weight combined with low reps. There is, of course, a place for higher reps in building an aesthetic physique; however, I like to combine volume and intensity simultaneously.” With the big-weight base, Ballinger sprinkles in other techniques to fully deplete glycogen stores and break down as much muscle as possible to increase calorie burn and; therefore, muscular detail. The higher-rep work also provides the contractile stimulus to give his muscles that hard, polished look, which powerlifters tend to lack because of their lower-work volumes. “Basically, I utilise high reps as well as high weight with training systems such as drop sets, pyramids, rest-pause sets, supersets, and giant sets. Take a triple drop set for example: by the last drop, you will be lifting a weight that, when fresh, would be easy. However, because you have already lifted heavier weight for a number of sets, your muscles are already severely depleted; therefore, you will be able to stimulate far greater amounts of muscle fibres utilising this training system, as opposed to doing sets of high reps with a light weight for the duration of the set.” Always the technician, he seems to have found the sweet spot between bar-bending loads and sinew-shredding efficiency. With his star on the rise,, it’s natural for Ballinger to speculate on what may come next. “This year, I won my WBFF pro card and I hope to now compete in a pro show,” he says. “My ultimate aim is to go to the WBFF World Championships and win as a muscle model and next year they are being held in London! I would also like to fly out to Los Angeles to compete in the North American Pro Championships and hopefully win my first pro show. Stepping up to pro standard is a big ask and one that I haven’t taken lightly. I’m currently mid off-season and looking to pack on some serious mass. My aim is to take myself to a relatively lean 120 kilos then begin my cut next year to hit a stage weight of between 105-110 kilos. However, I will not set an actual target weight. It’s all about what you look like, not what you weigh. Check the mirror, not the scales!” Scales be damned, Ballinger has clearly hit his stride as an athlete in this business. One of the few in his industry to have created consistent income with his body, there is no telling what may come next for this powerlifter-turned-model. 104
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BAlliNgER’s B AlliNgER R’s sECREt sUpps sUp pps Here are the supplements that SCi-MX nUtrition’s Athlete Joe ballinger uses to power his big-weight workouts. SUPPlemenT SayS Joe… Sci-mx x-Plode hardcore™
“this is an awesome pre-workout supplement that preps me and gets me buzzing but focused for every session!”
Sci-mx Bcaa inTra hardcore™
“this ensures that my muscles stay anabolic all session long and allows me to train harder and for longer.”
Sci-mx Shred-x riPPedcore™
“Speeds up my metabolism and allows me to burn more fat when i’m conditioning. they are easy capsules to take, too!”
Sci-mx UlTra whey ProTein™
“this is an awesome, fast-acting protein supplement that allows my muscles to recover quickly.”
Sci-mx cla 1000 leancore™
“CLA 100 LEAnCorE provides essential fatty acids the body can’t produce to help promote fat loss.”
Â© SCI-MX Ltd 2016
* * Nielsen 05-12-15
UndER tHE MicROScOPE
SUPERHERO SUPERHERO is a premium pre-workout “super powder” that contains a spectrum of amino acids (glutamine, beta alanine, citrulline, taurine), plant extracts (green tea, beet root), and other bioactive ingredients. Collectively, its 16 ingredients are designed to prime the “mind-muscle” connection, increase nitric oxide production, and improve performance. CREATINE has been the subject of hundreds of research studies in humans since 1992. In general, men and women who ingest 3-5 grams of creatine per day for 6-8 weeks gain an average of 2.8-3.2 kg of lean mass. Despite popular rumors of “water retention”, these gains in lean mass have been shown to be the result of four main factors: 1) increases in muscle fiber protein content, an effect which results in a doubling of muscle fiber size compared to resistance training without creatine supplementation; 2) increases in several myogenic regulatory factors (i.e. proteins that activate gene expression in muscle); 3) increases the number of “satellite cells” (i.e. immature or baby muscle fibers that can eventually mature into muscle cells); and 4) increases in intramuscular IGF-1 content (a potent growth factor in muscle). In terms of improving physical performance 106
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and power output, creatine supplementation that results in an increase in intramuscular creatine stores of 15-40% has been shown to enhance the energy capacity and production from the phosphagen energy system (which includes adenosine triphosphate [ATP] and phosphocreatine [PCr]). In addition, creatine supplementation is also thought to buffer changes in intramuscular pH due to hydrogen ion accumulation (translation = less fatigue during intense muscle contractions). In addition to the above benefits, scores of research studies have also dispelled many unsubstantiated myths of responsible creatine use, including: muscle cramps, muscle strains, dehydration, liver and/ or kidney stress, etc. The fact is, NO study to date using a placebo-controlled double blind design (considered to be the gold stand in clinical research) has found an increased incidence of these side effects in subjects consuming creatine. Media reports that claim otherwise usually involve case studies from uninformed athletic trainers, coaches and physicians. ARGININE is a conditionally essential amino acid found in meat, seafood, nuts and soy. Due to its role in nitric oxide (NO) production and as
a potential growth hormone secretagogue, arginine has enjoyed a rich history in sports nutrition. In one study, subjects given 6 g of arginine (along with other vitamins and amino acids) improved their time to exhaustion by 20% compared to the placebo group. Other studies have reported lower levels of ammonia and lactate when various forms of arginine are consumed prior to exercise. Despite these acute benefits, the effects of long term arginine supplementation on muscle growth and the acquisition of strength are quite variable. However, since arginine can be converted to creatine, citrulline, and agmatine (a signaling molecule that enhances blood flow), it is considered to be a very versatile amino acid. BETA ALANINE is a widely popular amino acid in many types of athletes because it reduces muscle fatigue during intense exercise. When beta alanine is ingested, it combines with another amino acid called histidine to form a potent buffering compound called carnosine. In exercising muscle, carnosine reduces the accumulation of hydrogen ions that are generated from lactic acid (lactate) production. This is relevant to body builders during sets that last longer than about 60 seconds or when training with short rest periods where
Tim N. ZiegeNFUSS ZiegeNfuss Taking a purely scientific look at the best products in the world of sports supplements.
lactate accumulation can reduce workout intensity and/or volume. In theory, beta alanine may also be useful during very low carb diets to offset changes in pH due to ketone production. For best results, beta alanine must be consumed continuously for at least four weeks. Beta alanine helps reduce fatigue during intense body building exercise, thus allowing for a greater training stimulus. All other things being equal, a greater training stimulus = greater gains over time. TAURINE is a conditionally essential amino acid that is found in high concentrations in meat and fish. Even though it is the second most abundant amino acid in muscle, taurine is not used to make proteins or enzymes. Functionally, taurine is associated with the regulation of cardiovascular health, water balance, muscle function, central nervous system function, eye health, platelet activity, sperm motility and insulin action. At doses of 1000-6000 mg per day, some research has reported improvements in physical and mental performance from oral taurine supplementation. Anecdotally, many athletes prone to muscle cramps swear by the benefits of pre-exercise taurine ingestion. Although more work needs to be done on taurine supplementation in healthy humans I consider taurine a very promising ingredient with great potential. CITRULLINE is a naturally occurring, chemical cousin of the amino acid arginine. Its name is derived from the scien-
tific name for watermelon (Citrullus vulgaris), the food from which it was first isolated. During its normal metabolism in the body, citrulline is synthesized from glutamine and ornithine in the intestines, converted to arginine in the kidneys, and helps stimulate nitric oxide (NO) production in peripheral tissues. Of its many roles within the body, NO causes arterial blood vessels to dilate, thus improving blood flow to active muscles. Many body builders use citrulline to amplify their pump response to training. Experimentally, a few recent studies have shown that oral citrulline supplementation can enhance muscular performance and reduce fatigue by enhancing the resynthesis of high-energy phosphates (ATP and creatine phosphate) that are used during all-out exercise. NITRATES are a family of compounds containing nitrogen and oxygen (i.e. NO3-) that are found primarily in beets and leafy green vegetables. Once thought to be a toxic substance, nitrates are now known to be produced within our bodies to help regulate
blood pressure, skeletal muscle contractility, platelet aggregation, mitochondrial respiration, and immune function. Interest in nitrates by athletes (including body builders) stems from research initially performed at the University of Exeter that used beetroot juice as a source of nitrates. Since then, several confirmatory studies at other laboratories have reported that acute (single dose) or chronic (3-15 days) supplementation with approximately 300 mg of nitrates improves exercise efficiency (i.e. less oxygen is required to perform a given amount of work), exercise capacity, time to exhaustion, and sports performance. This is particularly true when nitrates are given 1-2 hours prior to intense exercise lasting 5-30 minutes. Higher doses have not been properly studied are therefore not recommended at this time.
SPOTLIGHT FORMER NATIONAL-LEVEL
DID YOU KNOW?
T.J. Humphreys has graced the cover of Muscle & Fitness three times.
Practise What You Preach
T.J. HUMPHREYS channelled his love for bodybuilding into a supplement company focussed on delivering real results. BY STEVE DOWNS, C.S.C.S.
MUSCLE & FITNESS
bodybuilder and current ProSupps CEO T.J. Humphreys doesn’t put stock in crazy marketing gimmicks or finding high-profile endorsements to drive the success of his company. Instead, he places emphasis on what drives performance in the gym. “ProSupps was built on one premise: to create quality products for those who want to supplement like an elite athlete so they can perform like an elite athlete,” Humphreys says. And the 46-year-old CEO doesn’t just talk the talk. In fact, he’s still a machine in the gym. The 183-cm, 102-kg Humphreys trains seven days a week on a rotating five-day workout schedule, using heavy weights and traditional lifts. He starts each workout with 30 minutes of cardio, then trains with weights in a high-intensity fashion using 8 to 10 reps per set with only 30 to 45 seconds of rest in between. Day 1 is dedicated to chest, where he’ll hit dumbbell presses from all angles, handling up to 57 kg. On Day 2, Humphreys blasts back—his favourite body part. He loads a T-bar with six 20.4-kg plates and knocks out rows. Day 3 is for biceps and triceps and includes 70-kg barbell curls and close-grip Smith machine bench presses with 143 kg. Day 4 is reserved for shoulders and traps, highlighted by 1125-kg Smith machine front presses. Finally, on Day 5, he works his legs with heavy extensions and curls followed by front-facing hacks on the Hammer Strength machine with 10 plates per side. Then Humphreys repeats the schedule all over again without a day off. Humphreys has always been obsessed with pushing his body to the limit. But his start in bodybuilding occurred almost by accident. “I always lifted heavy and was pretty muscular,” he explains. “But I knew very little about bodybuilding and first competed for a dare from my motocross-riding workout partner. I bought some trunks and
got posing practise from a female bodybuilder at my gym. Problem was, I didn’t know the poses were different for men and women. I was doing female poses, but still took second place.” From that inauspicious start, Humphreys put together a string of heavyweight wins at the Rocky Mountain Classic, Southwest Classic, and Red River Classic in Oklahoma. At the 2005 NPC USA Championships, he was a confident 100 kg, standing just four positions from the eventual winner and reigning five-time Mr. Olympia, Phil Heath. He didn’t crack the top 15, but his time onstage led to numerous modeling gigs and magazine covers. After an 11th-place finish at the 2006 Nationals, the aspiring entrepreneur decided to hang up his posing trunks. By then, Humphreys had already turned his passion in the gym toward business, having worked his way up to president of the supplement distributor Lone Star Distribution. Over the next seven years under Humphrey’s leadership, the company grew exponentially, with revenues topping £50 million. The birth of ProSupps came after Humphreys befriended the late bodybuilder Art Atwood at the 2005 Arnold Classic. When Atwood died in 2011, Humphreys encouraged a childhood friend interested in sports nutrition, Joe Oblas, to help Art’s
LEAD BY EXAMPLE Humphreys lives the lifestyle he promotes, training hard seven days a week. Follow him on Instagram: @ceo_swole
family run Atwood’s Professional Supplements brand. In January 2012, Humphreys became CEO; Oblas is COO. The creation of Dr. Jekyll and Mr. Hyde pre-workouts helped Humphreys and the brand make an immediate impact. Dr. Jekyll is a lowstimulant formula for endurance and
your pump from ProSupps’s two PRE-GYM Pick completely different pre-workouts.
With 100mg of caffeine per serving, Jekyll is designed for delivering skin-tearing pumps without the jitters. Tip: Mix half a serving of Hyde with one serving of Jekyll for a more intense pre-workout combo.
This formula is designed for the most hardcorestimulant junkies looking for unrivalled focus and energy. A powerful combo of thermogenic compounds promises an unrivalled workout.
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pump; Mr. Hyde is a balls-to-the-wall product powered by a proprietary stimulant blend. There are now more than 30 products in the ProSupps portfolio, including the recently launched Mr. Hyde Cutz (a creatine-free pre-workout with three different fat burners) and Mr. Hyde Zero (the first pre-workout with natural flavour, colour, and sweeteners). Today, Humphreys, the father of six and husband to wife Nikki, strives to live each day to the fullest. “I challenge myself every day—in business and in the gym,” he says. “I believe if you focus on a goal and commit to working toward it each day, you will succeed. You can’t give up on your dreams, but it’s the day-to-day practice that will make them happen!” So whom would you rather trust with creating your supplements? Some marketing “genius” or a guy who hits the weights hard day after day, just like you? Exactly.
ALLMAX NUTRITION AMINOCORE AMINOCORE is a highend, sugar-free BCAA (branched chain amino acid) supplement designed for consumers undergoing caloric restriction (dieting), low carbohydrate intake, and/ or performing high intensity cardiovascular exercise. Essentially, if you are trying to maintain lean mass while shedding body fat, AMINOCORE is for you. The base formula contains 8 grams of pharmaceutical grade BCAA in a 45% leucine, 30% valine, 25% isoleucine mixture as well as a blend of B vitamins to help promote and support energy production. Everyone knows that amino acids are the “building blocks” of protein. Of the 20 amino acids necessary for human life, three of them in particular (leucine, isoleucine, and valine - collectively known as the BCAA) have a special role in the hearts and minds of strength/power athletes and bodybuilders. In fact, many athletes use BCAAs inbetween meals in the hopes of sparing muscle protein 112
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breakdown, restoring anabolic signaling, and (potentially) upregulating fat loss. The BCAA are unique among amino acids because they are the only ones thought to bypass the liver and be metabolized directly in skeletal muscle. Even though all three BCAA utilize the same mechanism to enter muscle, most experts advise against taking high doses of just one amino acid. There are at least two reasons for this. First, there is some concern that taking one amino acid might negatively affect the ratio of other amino acids in blood, tissues, and amino acid “pools”. I find this line of reasoning without much merit, at least at reasonable dosages. The second reason not to gulp down several grams of leucine (or any other single BCAA) is that when only one BCAA is available to the body, the other two can become “rate limiting”. In other words, leucine works best to stimulate muscle protein synthesis when isoleucine
and valine are also around at normal “permissive” levels. Practically speaking then, how much leucine, isoleucine and valine should a bodybuilder use? No one really knows for sure, but scientists have established that a dose of at least 2.5 grams of leucine is necessary to stimulate muscle protein synthesis. Higher doses appear to be required for the same effect in older subjects. Typically, isoleucine and valine are provided at slightly lower doses to enhance the muscle building effects of leucine. Typically, BCAA are used several times per day, particularly during dieting phases or when muscles are especially sore from training. Experimentally, BCAA have indeed been shown to help reduce muscle soreness and speed muscle recovery from intense training. Although the mechanisms are not completely clear, it appears that BCAA act as signaling nutrients and are able to promote the phosphorylation
TIM N. ZIEGENFUSS Taking a purely scientific look at the best products in the world of sports supplements.
of proteins directly involved in muscle protein synthesis (mTOR, eukaryotic initiation factors, etc). In fact, a previous study reported a 350% increase in anabolic muscle cell signaling in response to an 8 gram dose of BCAA. More recently, a study showed that low doses of whey protein (i.e. 6.25 grams) can be as anabolic as higher doses (i.e. 20 grams)
if extra leucine is added into the whey mixture. I’d speculate that even greater increases would be observed if a blend of BCAAs were utilized rather than straight leucine. In addition, some scientists have speculated that long-term use of BCAAs may also aid in fat loss efforts, as isoleucine has been shown to increase the activity of genes controlling
fat burning and decrease the activity of genes controlling fat storage. Some data also exist that shows leucine itself can increase fatty acid oxidation and increase mitochondrial biogenesis (translation: more mitochondria) in both muscle cells and fat cells. Lastly, many endurance athletes also use BCAA to combat fatigue and enhance their aerobic performance. During prolonged aerobic exercise, BCAA are thought to reduce the uptake of Ltryptophan (an amino acid that is converted to serotonin) into the brain. The end result is a reduction in what is known as “central fatigue” and enhanced performance. In addition, at least one study has reported increases in red blood cell count, hemoglobin, and hematocrit in subjects given only 2.2 grams of BCAA during middle and long-distance endurance training. This seems to suggest an “epo-like” effect of BCAA that would improve performance. That said, endurance athletes wishing to try BCAA should do so in combination with their normal intake of carbohydrates. BCAAs are versatile compounds that can enhance the effects of most intense training programs. To build more lean mass/strength and help muscles recover more quickly, take BCAAs. The ideal timing for BCAAs varies; intra-workout and post-workout are the most common, with upon waking, before breakfast also highly recommended.
NEED TO TRANSFORM?… REACH FOR AMINOLEAN Athletes who look to maintain a lean physique or figure follow a balanced nutritional plan and daily exercise programme. To help them achieve their exercise goals and for energy when they need it most, they reach for AMINOLEAN. Giving you energy and focus. Anytime! Anywhere! AMINOLEAN contains Branch Chain Amino Acids, Caffeine, CLA, Green Tea, L-Carnitine, plus Magnesium which contributes to normal energy yielding metabolism. Vitamin C is also added to maintain normal function of the immune system during and after physical exercise. Each serving also contains Magnesium to contribute to the reduction of tiredness and fatigue and Caffeine to increase alertness and attention. With Pantothenic Acid to contribute to normal mental performance. Available in 4 delicious Zero Sugar flavours, Cloudy Lemonade, Mango Daiquiri, Strawberry Mojito and Blackcurrant. Aminolean is ideal as a pre or intra workout drink or just as a boost throughout the day to help support a healthy metabolism Visit efectivnutrition.com to learn more or follow EFECTIV on Instagram for giveaways and competitions.
Creators of the world’s number one selling Whey Protein, Optimum Nutrition, is celebrating their 30 year anniversary. To celebrate, they have released a LIMITED EDITION Birthday Cake flavour of their Gold Standard 100% Whey protein that will sit alongside the other 11 flavours that delivers 24g of premium whey protein to support muscle growth with 5.5g of naturally occurring BCAAs just 1.2g of fat, 1.1g of sugars and 1.6g of carbs. The eagerly awaited flavour will come in 2lb tubs and sachets and will be available online from https://www.onacademy.co.uk/ for a limited time. All this means the additional new celebratory flavour is the perfect remedy for a sweet tooth which can be consumed first thing in the morning and/or during the 30 minutes just before or immediately after training. Over three decades, Optimum Nutrition has continued its mission to deliver sports nutrition products of the highest standard to help athletes achieve their goals. Since being founded in 1986, Optimum Nutrition has been setting the Gold Standard in supplements, and now distributes in over 200 countries and represents the growth that is symbolic with the evolution of the sports nutrition category. For 30 years, it has been by the side of those training, to pick you up when you’re down, and to help you recover when weary. Optimum Nutrition has been committed for 30 years to fully prepare every athlete for every session offering 100% protein for 100% effort and has been at the forefront of athlete development with its leading line of gold standard products that now include their Pre-Workout, BCAA and 100% Casein, which was the industry’s first powdered protein casein creating the ‘slow protein’ category helping athletes pace their nutrition intake more conveniently. 114
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D A O L N WL EDITION OF M&F DO DIGITA THE
Free 30 day trial on all subscriptions
NERIJUS BAGDONAS is a personal trainer, fitness model, and the creator of the Train P3 Training Method. trainp3.com
MUSCLE & FITNESS
TAKE IT OUTSIDE SHOT ON LO C AT I O N AT B R O O K LY N BRIDGE PARK, B R O O K LY N , N E W YORK
> Before the weather turns chilly and you’re
forced to slap sleeves on your meaty arms, take your training outdoors and soak up the vitamin D while you burn fat and build endurance. PRO GR A M BY NERIJUS BAGD ON A S /// PHO T O GR A PHS BY ED G A R A RT IG A
Many of you are already plotting your winter mass-
building routines. But some of us can’t bring ourselves to ourselves to let let go go of of the the warmer warmer weather weather just just yet. So for those who want to take advantage of what’s left what’s left of of the the warmer warmer temperatures temperatures use use this this outdoor programme designed by trainer and M&F adviser Nerijus Bagdonas that’ll aid your quest to stay ripped while working your entire body.
There are multiple ways to take on Bagdonas’ routine. If it’s your main programme, do it three to four times per week for four weeks and complete sprints or other conditioning workouts, mobility, or other accessory work on alternating days. It can serve as your cardio or conditioning workout, in which you’ll add one to three sessions between strength-training days. Or it can replace one or two of your full-body strength training sessions.
INSTRUCTIONS Attach your band to something stable about 18 to 30 centimetres off the ground. Use a timer to keep you on track. Perform as many full-range and good-quality reps as possible during the work period. Once the form starts breaking down, take a couple of deep breaths and resume. Remember: One solid, full-range repetition is more important than 10 half-ass reps with poor form. If you donâ€™t have a timer, count 10â€“20 reps for each exercise (per side when applicable).
EQUIPMENT NEEDED l A
superband that fits your fitness level l A sturdy anchor point for your band l A stopwatch or timer
app (optional) hill, lawn, track, or 100 to 200 metres of space to sprint (optional)
WARMUP l Travel
10 m for each move, unless noted l Primal Squat* l Knee Hug to
Forward Lunge Lunge with Twist l Inchworm l Walking
Straight Kick l Bear Crawl** l Butt Kick l High Knees
*S S tationary for Stationary f 1 min. **Forward and backward
Plank to UpwardFacing Dog l Squat Jump
Row Jump l Reverse Pushup l Pull-through
(or Band RDL) Pulldown l Sprint (15 to 20 seconds)
END OF ROUND
Band Row Grab the band with palms facing each other and roughly 30 centimetres of band between your hands. Lean forward and position your body perpendicular to the
MUSCLE & FITNESS
band. With arms fully fu stretched, walk back to get ne necessary tension in the band. Mainta Maintain a long neck and a slight arch in the lower back while you pull the band b into your rib cage.
I designed this programme to help you get ripped, explosive, and athletic. â€”NERIJUS BAGDONAS
MUSCLE & FITNESS
Skater Jump Stand on your left leg, with your right hand in front of your face and left hand reaching for your back pocket. Hinge at the hip as you bend your left knee. Explosively extend the left hip and knee and jump up and to the right side as you switch arms. Land on your right foot and sink into your right hip and knee. Immediately jump off your right leg to return to your left leg and continue switching sides.
MUSCLE & FITNESS
Pull-through Stand facing away from the band with your feet shoulder-width apart. Grab the band between the legs and walk out till you get desired tension. Hinge at the hip with control and reach behind as far as you can. Maintain a minimal bend in the knees, a slight arch in the lower back, and a long, packed neck. Explosively extend your hips and straighten your knees to a standing position. Squeeze your glutes at the top and pause for a count of two.
Plank Pulldown Begin in a tall plank holding the band in your left hand. Walk back till you have desired tension with your left arm completely straight and the right hand stacked under your face. Maintain square hips in line with shoulders and a long neck. Without changing your posture, pull the left hand toward your upper chest as though you were performing a lat pulldown.
Extended Plank to Up Dog Begin in a tall plank with a long neck and hips in line with your shoulders. Round or hollow your back by tucking your hips and crunching the rib cage in and down toward your belly button. Squeeze your glutes and maintain hips in line with shoulders as you walk your feet back to the most challenging extended plank position and hold for 3 seconds. Keep hands planted shoulder-width apart and walk your feet back to tall plank. Drop your hips into a yoga position called the Up Dog. Push your chest through, look up toward the sky, pull your shoulders away from the ears, and squeeze your upper back. Use only your feet to move back and forth between extended plank and Up Dog holding each position for 3 seconds.
Resistance Band Romanian Deadlift (RDL) Stand on an outstretched band with feet hip-width apart. Take a wider stance to increase the resistance. Grasp the ends of the band, bend slightly at the knees, and maintain an arch in the lower back. Squeeze your lats and pull your shoulder blades down toward your back pockets. Keep a rigid trunk and explosively extend your hips and straighten the knees to a standing position. Squeeze your glutes at the top, pause for a count of two, and hinge at the hip to start the next rep. Bend your knees as needed to maintain the proper back alignment. *Use as a backup or substitute for pull-throughs, but do not perform both exercises in the same routine.
MUSCLE & FITNESS
Reverse Pushup Start in a tall plank with a long neck and hips in line with your shoulders. Bend your arms and descend to the bottom of a traditional pushup. Keep the chin and chest close to the ground as you bend your knees and push back toward your hips. Imagine that you are performing an overhead press with your upper body and descending into a squat with your lower body. Return to the starting position by straightening your legs.
Squat Jump In an athletic stance and toes facing forward, descend into a deep squat and reach straight arms in front of your face. Jump up as high as you can while swinging straight arms behind your body into a full shoulder extension. Land softly with knees in line with your toes and immediately lower back into a squat.
HEAD Head for FOR TtHe HE Hills HILLS > Winter is on the horizon.
Before it arrives, grab a kettlebell, find a hill, and take advantage of torching fat and building muscle in the great outdoors. W Oo Rr Kk Oo Uu Tt Bb Yy kK yY lL eE H uU nN tT , C . S . C . S . / / / Pp H Oo Tt Oo Gg Rr Aa Pp H S Bb Yy Ee Rr Ii C Aa S C H Uu Ll Tt Zz
SOON ON MOST OF US will be forced into winter coats when we venture outdoors. So take advantage of what’s left of Autumn by picking up a kettlebell, locating a hill, and knocking out this strength-cardio combo created by former Philadelphia Eagles NFL star Kyle Hunt, C.S.C.S. “This routine can help you shed fat and preserve muscle,” he says. “Sprinting is an effective way to burn fat while maintaining lean muscle mass, but improper form can also lead to muscle pulls or strains. Hill sprints limit overstriding and maximal limb
speed, which can protect those easily pulled hamstrings.” You don’t need to be Usain Bolt to do them, either. “The inclined running surface forces you into a forward-lean position and to use aggressive arm and shoulder drive, which is essential for proper acceleration mechanics,” Hunt adds. “Performing max-effort hill sprints will translate to better sprinting mechanics when sprinting on a flat surface. So in a sense, hill sprints act like a personal running coach. I try to incorporate hill
sprints into my exercise routine one to two times per week, keeping each workout less than 60 minutes total including my warmup and cooldown. When it’s cold or there is inclement weather, incline treadmill sprints are a great alternative to hill sprints. I usually set the incline at 12 to 15 degrees and choose a speed that I can sprint for 10 to 15 seconds max.” For the kettlebell circuit, Hunt suggests using lighter weight. “Doing these moves first will ensure the muscles are warmed up and ready for the stress of sprinting,” he adds.
Spr i n t Wor kou t
KettleBell CirCuit Hunt SayS: “The circuit will benefit
everyone by warming up the body prior to sprinting, while increasing the metabolic/fat-burning effect.” EXERCISE
KB Goblet Squat
KB Single-leg RDL
KB Bentover Row
Hunt SayS: “Rest as little as pos-
sible between each movement and take a 60-second break between rounds. The kettlebell circuit includes a squat, hip-hinge, upper-body push, upperbody pull, and a core exercise. They were chosen because they’ll effectively tax the entire body. Sprinting is a fullbody dynamic movement, so you need a full-body warmup to maximize your workout.”
Kettlebell Goblet Squat Hold the kettlebell close to your chest below your chin. Squat down until your hip joint dips below your knee joint, and then explode up, pushing through your heels while maintaining an upright torso.
Kettlebell Single-leg Romanian Deadlift Hold the kettlebell in the same hand as the foot you lift off of the ground. Then slightly bend your knees and shift your hips back, remembering to keep your chest up as you reach the kettlebell toward your grounded foot. Only go as low as you can while maintaining an extended spine. Squeeze through your hamstring and glute on the standing leg to stand back up.
MUSCLE & FitnESS
Kettlebell Bentover Row In a bentover position with an extended spine, hold the kettlebell in one hand, drive your elbow to the sky, and squeeze your scapula toward your spine. Pause for a one count, then return to start position.
Kettlebell Thruster Hold the kettlebell in the front rack position, with your elbow out and up. Maintain an upright torso as you descend into a full squat. When your legs are parallel with the ground, explode up and drive the kettlebell overhead in one continuous motion.
Spr i n t Wor kou t
run for it Hunt SayS: “Each stretching
movement should be held for one to two seconds max.” EXERCISE
15 cm hurdle running drill
Walking Hamstring Stretch
Walking Groin Stretch
Walking Quad Stretch
30-cm hurdle running drill
10 per leg
Uphill Sprint* Sprint *
25 metres** **
*Rest period is the time it takes to walk back to start position. **6 sets.
Hip Swing Stand upright and hold onto a sturdy anchor point. With your knees straight, swing your left leg forward and allow it to immediately swing back behind you. Increase the range of motion with each swing to maximize the stretch.
Fifteen and 30-cm Hurdles The 15-cm hurdles will warm up the hip flexors and focus on knee drive, which is important for top-end speed and exploding up a hill. Run 25 metres, imagining that you’re stepping over a 15-cm (and later, 30-cm) hurdle with each step. Keep your body upright, your knees up, and your toes flexed upward at the apex of the drive. You can also use cones set up at one- to 1½-metre increments.
Walking Hamstring Stretch Take a step and reach for the ground in front of your toes with your hands. Raise the opposite leg for counterbalance. Keep the grounded knee slightly bent. 130
MUSCLE & FitnESS
tHe CooldoWn Walk/light Jog ElEvatEd toEs/hEEls hamstring strEtch Quad-hip FlExor strEtch hip-glutE intErnal-ExtErnal strEtch Hunt SayS: â€œThe cooldown is probably the most important part of the
workout. Before the stretch, walk or do a light jog for five to 10 minutes. A proper cooldown lets your heart rate and breathing return to resting levels as well as helping you avoid fainting or dizziness. It also rids toxins from muscles, which helps you recover better and be ready for your next workout.â€?
Walking Quad Stretch While standing, grab one foot and pull it toward your butt. Hold for one to two seconds. Step, then repeat with the other side. Continue in this manner for 10 yards.
Hip-Glute Internal/External Stretch Sit upright on a bench, cross one leg over the other so the ankle rests on top of the quads. Gently press down on the knee and lift gently underneath the foot. Hold for three seconds. Next,
wrap both hands around the knee and pull it to your chest, leaving the ankle in place. Hold for three seconds. Alternate these stretches three times then switch legs and repeat.
Quad-Hip Flexor Stretch Start in a lunge position with the toes of your back leg on a bench or against a tree or wall. Lean back to stretch the quads, hold for three seconds. Then, lean forward while
keeping an upright torso and push your hips forward to stretch your hip flexors. Hold for three seconds. Repeat three times, then switch legs and repeat.
Get On the Juice JUICE
> Feed your brain, boost
your immunity, and push yourself harder in the gym with a glass of fresh-squeezed juice. M a t t h e w k a d e y , R . Dd . / / / pP Hh Oo Tt Oo Gg R aA pP hH sS bB yY sS aA M kK aA pP lL aA nN
For Better Workouts
Beetroot Apple JUICE APPLE Juice
Naturally occurring nitrates in beetroots and spinach can increase muscular-contraction force and help your muscles use oxygen efficiently to generate the energy needed to keep up the pace. 2 medium-size beetroots 2 red-skinned apples 1 medium carrot 60 g spinach ½ cucumber ½ lemon, peeled 1.25-cm-piece fresh ginger
the MA THE mAcros M ACROS
MUSCLE & FitnESS
To make each juice, slice ingredients to the size needed to fit through the feed tube of your juicer, 2.5 to five cm, for maximum juice extraction. Run all the ingredients through the juicer. Serve immediately over ice or chill in refrigerator until ready to drink. All juices serve two.
For Better iMMunity
SQUA squAsh ASH orAnge O RANGE Juice JUICE (LEFT)
The payload of vitamins A and C can help keep your immune system in prime shape so you can spend more time on the gym floor than in your doctor’s waiting room. ½ medium butternut squash, peeled 2 medium carrots 2 oranges, peeled 1 orange pepper 1 lime, peeled 1.25-cm-piece fresh ginger
the MA THE mAcros M ACROS
prOtein pR ROTEIN pump PUMP
To make your homemade juice more of a muscle-maker, simply add protein powder. Place any of these juices in a shaker cup along with a scoop of plain-flavoured protein powder and give them a good shake. You can also blend them together in a blender. For More Brain PoWER PoWer
BlueBERRY BlueBerry BlueB cABBAge CABBAGE CABBA GE Juice JUICE (NOT SHOWN)
Potent anthocyanin Potent anthocyanin antioxidants, antioxidants, compounds that give red cabbage and blueberries and blueberries their their hue, hue, may may help boost help boost brain brain functioning. functioning. 134
MUSCLE & FitnESS
180 g red cabbage 225 g blueberries 1 apple ½ cucumber ½ lemon, peeled
the MA THE mAcros M ACROS
Whip it IT GOOd GOO OODD
No juicer? No problem! Place the chopped juice ingredients ts in a blender container along with h about 240 ml water and blend until smooth. Strain the mixture through rough a fine sieve or drink it straight up p if you don’t mind a bit of grit. For small blender containers, use se half of the ingredients ts called for in each juice.
For Better Fo FOR BETTER Heart HEART Hea art HealtH HEALT HEALTH
KIWI APPLE Kiwi Apple Juice JUICE
For r stronger str tronger r Bones
peAr AR Broccoli BROCCOLI Juice JUICE
Each sip delivers a hefty load of vitamin of vitamin K, K, a a micronutrient micronutrient linked with helping to build stronger bones. stronger bones.
A study A study in in Nutrition Journal found found that people that people who who ate ate at at least least one one kiwi a kiwi a week week had had higher higher HDL HDL (good) (good) cholesterol levels cholesterol levels and and lower lower levels levels of triglycerides of triglycerides (bad (bad blood blood fat) fat) than than those who those who did did without. without. The The fuzzy fuzzy fruit’s antioxidant levels may play a role a role in in these these heart-healthy heart-healthy perks. perks.
2 pears 180 g broccoli florets 4 swiss chard leaves ½ cucumber 2 celery sticks ½ lemon, peeled
2 kiwi, peeled 2 green apples 1 romaine lettuce heart 2 celery sticks 6 parsley sprigs 1 lime, peeled
the mA mAcros ACROS
the MA THE mAcros M ACROS
juices For Better BloodPressure Control
mANGO mAngo NGO pineApple P INEA INE APPLE Juice JUICE
The bounty of vitamin C in this juice can help keep your blood pressure from boiling over.
put ut A Lid On it
To help preserve nutritional potency, store any extra homemade juice in an airtight (preferably glass) container in the refrigerator for up to three days.
1/3 whole pineapple, peeled 1 mango, peeled 300 g water chestnuts 1 yellow pepper Â˝ english cucumber handful fresh mint Â˝ lime, peeled
the MA THE mAcros M ACROS
MUSCLE & FitnESS
VeG OUT Out
To keep juices from being sugar bombs, strive for at least an equal ratio of vegetables to fruits.
For Better Workout reCovery
TOMA tomAto ATO wAtermelon WATERMELON TERMELON Juice JUICE
Tomato juice might help your muscles bounce back quicker from an intense workout. In one Swedish study, people who drank a little more than 120 ml of the red stuff daily experienced less exerciseinduced oxidative stress, which may limit the damage your muscles suffer during exercise. 450 g watermelon, rind removed 2 medium-size tomatoes 1 red pepper 1 small courgette Â˝ lemon, peeled handful fresh basil
the mA mAcros ACROS
cardio dio workou wo out from rom hell
By Joe Kenn, C.S.C.S. P Hh Oo Tt Oo Gg Rr Aa P hH S B yY J aA yY S U L L I V aA Nn
> Gain endurance and burn up to 2.3 kilos of fat this month.
You’re not still jogging on the treadmill to get lean, are you? Interval training is much more efficient. It boosts your metabolism, and you train harder in less time, burning more fat calories during and after the workout and for days afterward. 138
MUSCLE & FitnESS
This workout plus careful dieting can help you shed up to 2.3 kilos before you see our next issue. That’s if you’re ready to gut it out and put in the work, of course.
Directions Two to three times a week, either after your regular weight workouts or in between. F R E Q U E N CY
20–30 minutes Perform the exercises as a circuit. You’ll be moving around a track (or open field) performing exercises at different stations. Start by sprinting up the straightaway. Then you’ll do a strength exercise, followed, on the curved section of the track, by an easy exercise to recover your wind. Do one more strength move, and the cycle repeats. The exercises change every time you complete a lap around the track—Laps 1 and 3 follow one circuit, and Laps 2 and 4 use another one.
D O IT
How It Works ➜ We’re taking you off the treadmill and onto a track, where you can train like an athlete. Our workout combines sprints and other footwork drills with weight training and active recovery intervals (easy work periods) to keep your heart rate up and work all your muscles. It’s not for the faint of heart, but neither are the results. MUSCLE & FitnESS
laPS lA APS 1 &3 1 FoRwARd FOR FO RWAR RD Run RUN (SHOWN p.153)
➸ Go to the straight-
away and run forward 100 metres. You can jog, run briskly, or sprint (albeit at a little less than 100% effort), depending on your current fitness level.
2 Medicine MEDICINE BAll B ALL SlAM SLAM SL AM ➸ Hold a medicine ball straight overhead and throw it down on the track in front of you as hard as you can. Squat down to pick up the ball. Repeat for 10 reps.
3 Active ACTIVE RecoveRy RECOVER RECOVE RY (NOT SHOWN)
➸ Depending on your
fitness level, you can walk, jog, or lunge for 100 metres around the curve of the track. Take deep breaths.
GROOMING BY CHRISTIE CAIOLA
cardio from hell
5 BAckwARd Run (NOT SHOWN)
➸ Go to the straightaway
and run backward for 100 metres. Concentrate on keeping your shoulders over your toes, bending your knees, and extending your hips to run efficiently.
6 puShup (NOT SHOWN)
➸ Perform pushups for 10 reps.
7 Active RecoveRy (NOT SHOWN)
➸ Walk, jog, or lunge for 100 metres around the curve of the track.
4 kettleBell kETTLE ETTLEB BELL Swing SWING ➸ Hold a dumbbell or
kettlebell between your legs and explosively extend your hips to swing it up as high as you can. Repeat for 10 reps.
8 Medicine BAll Situp
➸ Hold a medicine ball
with arms extended and perform a full situp. Repeat for 10 reps.
MUSCLE & FitnESS
cardio from hell
laPS lAPS PS 2 &4 1 lAteRAl LATE LA TER R AL Run RUN (NOT SHOWN)
➸ Face the infield and
run sideways, crossing one foot over the other as you step. Keep your shoulders square with the infield. Go at the pace of a jog, brisk run, or near-sprint, depending on your fitness level and coordination.
2 Medicine BA MEDICINE BAll ALL cheSt pASS CHEST PASS TO to gRound GROUND GR OUND ➸ Hold a medicine ball at chest level and
squat down. As you come up, throw the ball forward and downward into the track. Run to pick it up and repeat for 10 reps.
MUSCLE & FitnESS
3 Active ACTIVE RecoveRy RECOVER RECOVE RY (NOT SHOWN)
➸ Depending on your
fitness level, you can jog, run briskly, or perform lateral lunges for 100 metres around the curve of the track. Take deep breaths and do not stop.
4 goBlet GO OBLET SquAt SQUA SQU AT ➸ Hold a dumbbell or kettlebell
at chest level, and squat until your thighs are parallel to the ground. Keep your lower back in its natural arch and push your hips backward to begin the movement. Repeat for 10 reps. MUSCLE & FitnESS
cardio from hell
5 lAteRAl Run âž¸ Repeat the lateral run
you did before, but lead with the opposite leg.
MUSCLE & FitnESS
6 puShup ➸ Perform pushups for 10 reps. Keep your back straight.
7 Active ACTIVE RecoveRy RECOVER RECOVE RY (NOT SHOWN)
➸ Walk, jog, or do lateral lunges for 100 metres.
cardio from hell
8 Medicine BAll B ALL twiSt TWIST ➸ Hold the ball at arm’s
length in front of you, and explosively twist to one side and then the other. Repeat for 10 reps on each side.
Balls Out ➜ Use a 4-5-kg medicine ball to start. You can increase the size weekly as you improve.
MUSCLE & FitnESS
minutes âžœ You should warm up at least this long before this workout. Do jumping jacks, leg swings, and light runs around the track to break a sweat and lubricate your joints.
MUSCLE & FitnESS
Follow Steve weatherFord Snapchat, Instagram, and Twitter: @weatherford5. Visit weatherford5.com for more info on the #ARMageddon e-book.
PRePARe FoR n o d d e g A M #AR > Former NFL-star-turned-fitness-
enthusiast Steve Weatherford reveals the programme he created to build chiselled 48-cm arms. B Yy J Ii M m S Cc Hh M m Aa Ll Tt Zz / / / Pp Hh Oo Tt Oo Gg Rr Aa Pp Hh S B Yy M m Aa Rr Ii Uu S B Uu Gg Gg Ee
Most AMericAn n footb footbAll fAns don’t consider punters to be on par with other position players in terms of athleticism. After all, their on-field contribution is confined to a single leg for a handful of plays per game. Steve Weatherford would beg to differ. A veteran of five NFL teams over 10 seasons, Weatherford won Super Bowl XLVI with the New York Giants
in 2012 and was second in the league in punts and yards in 2013. Those may be résumé builders, but the 190-cm, 104-kg Weatherford, who last played— just one game with the Jets—in 2015, is something most people don’t expect a punter to be: shredded like a wide receiver with a body-fat percentage that remains in the single digits. “Most punters aren’t as physically fit as I am, but punters and kickers in the NFL are much more athletic than people give them credit for,” says Weatherford, who was a multisport standout in both high school and college. After years of immersive dedication to sports science, Weatherford, 33, now shares his lifetime of fitness knowledge
via multiple media platforms and has earned a sizable social media following from fans eager to absorb his training techniques and nutrition expertise. He hosts a show on TV called Playbook 360, a series of shorts that are centred around sports science, and he co-hosts The Rothenberg and Weatherford Show on ESPN Radio. One visit to his website is vivid proof that Weatherford practises what he preaches, frequently challenging himself to new personal bests in physique development and strength. His latest triumph is a 12-week programme called #ARMageddon, which he created to bulk up his arms, a body part he felt was lagging. “I’ve always been in very good shape, but I didn’t think my arms
were up to par,” he explains. “For the first time, I was able to shift my focus to actually improve a body part versus training for a sport. I’ve trained my arms hard my entire life, and they’ve never been able to grow. This is the first time.” Weatherford’s biceps and triceps blew up fast, and he soon reached his goal of building 48-cm arms. This led to publishing his success. “I wasn’t planning on releasing an e-book,” he says. “It began as a selfimprovement journey, but after sharing on social media people were seeing my arms becoming bigger and asking, ‘What are you doing, training? What are you eating?’ So I detailed every detail, including my mindset going into workouts, recovery methods, and diet.” The creation and marketing of #ARMageddon coincide with a turning point in Weatherford’s football career. He’s strongly considering putting his big boot to rest. “I decided that after 10 years in the NFL, I have achieved everything that
I’ve always been in very good shape, but I didn’t think my arms were up to par.
#ARMageddon Vol. 2 Squat rope hammer curls (left) are part of Weatherford’s high-volume #ARMageddon training, which we’ll cover more in depth next issue. S h o T o n l o c aT I o n aT n e x T l e V e l T r a I n I n g , c e d a r k n o l l S , n j
I wanted to achieve,” says Weatherford. “I’m definitely going to miss the camaraderie in the locker room, [but] I want to pursue other dreams and aspirations outside of football.” One of those aspirations happens to be to help you build up your pipes. “My 12-week programme is split into three trimesters of four weeks each and includes mass, volume, and feeder workouts,” he details. To provide the full scale of his training, we’re breaking #ARMageddon into two parts. First we’ll highlight the mass and feeder portions from Trimester 1. Then next issue we’ll cover a high-volume routine and tips to blast through Trimesters 2 and 3.
THe #ARMAgeddon Rundown
“Trimester 1 sets the foundation and increases strength,” Weatherford explains. “Trimester 2 ups the workload and creates more hypertrophy. Trimester 3 is where you’ll begin to see massive amounts of growth.” Weatherford’s finisher is one to two sets done to failure. Choose an exercise that hasn’t been performed in the routine that day.
3 biceps + 3 tRiceps + 1 finisheR
“If you choose biceps as your finisher, do triceps the next workout. Continue switching off for the four-week duration,” Weatherford explains.
4 biceps + 4 tRiceps + no finisheR
4 biceps + 4 tRiceps + 2 finisheRs (1 bi’s & 1 tRi’s)
Rope overhead triceps extension Overhead movements are an ideal way to target the long head of the triceps.
weATHeRFoRd’s #ARMAgeddon sPliT DAY
MAss dAys: 6–12 Reps / 4–5 sets HigH-voluMe dAy: 12–25 Reps / 4–5 sets feeder routines: Using light
MUScle & FITneSS
groomIng by chrIstIe caIola
dumbbells or resistance bands, choose a move for bi’s and tri’s and execute four sets of 50 reps, alternating continuously until 200 reps are reached for both body parts.
most ost punters aren’t as physically fit as I amÉ am…
Alternating Dumbbell curl Unless you’re doing cheat curls, avoid leaning back, swinging the weight, or relying on momentum to complete a rep.
#ARMAgeddon woRkouT EXERCISE
Rope Overhead Triceps Extension
Close-grip Bench press
Alternating Dumbbell Curl
One-arm Hammer Curl
Close-grip Barbell Cheat Curl
*Choose a biceps or triceps move not used in that dayâ€™s routine.
Rope pushdown A rope is easier on the wrists, but if youâ€™re looking to go even heavier, try a V-bar attachment.
one-arm hammer curl Along with working the biceps, hammer curls train the brachioradialis, the muscle on top of the forearm.
MUScle & FITneSS
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Feeder Routines Choose a resistance band or dumbbell that allows you to rep out four sets of 50 reps of an exercise, such as band curls for biceps and kickbacks for triceps. Alternate between biceps and triceps until you reach 200 reps for each respective body part. Remember to control the concentric phase of the lift to get the most out of each rep.
Weatherford says: “Feeder routines should take about eight minutes to complete. You’re not looking to get sore. The idea is to get a pump and stop, which ends up shuttling more oxygen and nutrients into your muscles and aids recovery and growth. The more you recover, the more you get out of your next training session.”
MUSCLE & FITNESS
Iâ€™ve trained my arms hard my entire life, and theyâ€™ve never been able to grow. This is the first time.
CHOKE ARTIST > One-time Bikini Olympia competitor Monique Ricardo swapped her sparkly bathing suit and heels for a gi and discovered she had a knack for choking people out. BY ANDREW GUTMAN /// PHOTOGRAPHS BY PER BERNAL
MONIQUE RICARDO IS A LONG-LEGGED,
soft-spoken Virginia native armed with enough Southern charm to kill you with kindness. In 2008, she started transitioning from IFBB pro bikini competitor to Brazilian jiu-jitsu, in which she has become a champion and acquired the skills to twist you into a human pretzel. After placing eighth at the 2010 Bikini Olympia, Ricardo scaled back on competing to focus on BJJ. The move proved successful, as she went on to win multiple tournaments, all while raising two kids with her husband in Dallas. She hasn’t stepped on an IFBB stage since 2014 but uses her experience and gym training to better her execution on the mat.
MUSCLE & FITNESS
M&F: Do you have plans to compete in bikini again? MR: At this point, no. This is my first year as a black belt, and I’m focussed on establishing my name in that world. Last June, I competed in the IBJJF World tournament, which is like the Mr. Olympia for jiu-jitsu, and I got third place. What got you into training in Brazilian jiu-jitsu? My now-husband Eddie—he was my friend at the time—teaches BJJ and wanted me to take classes
MoNiQUe ricardo Birth Date:
Aug. 17, 1984 Birthplace:
Portsmouth, Virginia resiDes:
Dallas, Texas height: 178 cm Weight: 69 kg
Instead of punching straight as you would with a jab, make an arc with your arm, hitting from the side as you pivot your hips and legs. Focus on engaging your obliques, biceps, and shoulders throughout. Do each side for 30 seconds.
KiCKinG KICKING Cross oss ppunCh unChh
Throw your yo our fo force orce e iinto ntto each ch cross cro oss punch, punc ch keeping gy your our a abs bs ttight ig and nd dy your ou ur face f protected with your nonworking hand. Alternate arms.
MUSCLE & FitnESS
Take a small step outward with your lead foot; pivot on the balls of your feet and turn your hips over as you throw the kick.
with him. At first I thought it was awkward, but I stayed. How long did you train in BJJ before you entered tournaments? After three weeks I won my first tournament with a guillotine choke. Was it difficult when you were starting out being a female in a male-dominated sport? I’m not very athletic, and this was really the first sport that I played, so that was really weird. In BJJ, you have to keep your weight right on top of the person and you need to close the space so you become one with the person. It took me a long time to get that down because I did not want to get so close [laughs]. Now I have to be careful when I train with the men because no guys want a girl to beat them. it’s looked down upon in martial arts to focus on just size. is there any truth to that? To an extent, because you’ll see really big guys come in, and it delays the learning process. They try to put their strength into everything, which can work against you in BJJ. At first you may be able to rely on strength, but as you move up in rank the technique will trump muscle. Jiu-jitsu is designed for the smaller guy to beat the bigger one. How is your training structured? It’s a combination of everything. I’ll hit weights in the morning—I follow a normal bodybuilding training split— teach a little while watching the kids in the afternoon, and then get my jiu-jitsu practice in at night. Did anything change when you began to get more serious about martial arts? I cut back on my leg training. When
upperCut upperCUT upper
Keep both arms bent at the elbow, shoulder-width apart. From a fighter stance, flex both arms, and alternate upward punches with each arm in a staccato motion. This will help strengthen your biceps and engage your core as you punch. Alternate sides for time.
I do hit legs, it’s on Friday so I have the whole weekend to recover. If not, I wouldn’t be able to hold my guard. How has your time as an iFBB pro helped when creating a diet for BJJ? Bodybuilding taught me a lot about
nutrition. I eat a lot of protein, get a good mix of greens, and I love oat bran. I just have to eat more since I burn so many more calories. I love, love, love to cook, though. A typical cheat meal for me would be a burger with sweet potato fries or a Brazilian pizza [thin crust with nontraditional
[BJJ] is a game of human chess, and even when you get your black belt, the learning never stops. You learn a lot about yourself because you have to conquer yourself and overcome your fears.
toppings such as corn, quail, curried chicken, eggs, raisins, and bananas].
Extend your lead arm, making sure to turn it over so your shoulder protects your jaw. While one arm is extended, the other should be at your face. After the punch lands, immediately bring it back into place.
What’s more difficult: prepping for a bikini show or getting ready for a BJJ tournament? Definitely getting ready for a jiu-jitsu tournament. I’m a routine-oriented person, so the bikini-show diet is easy for me, and I like stepping onstage. BJJ is different; there’s anxiety, the pressure of the tournament, and the self-doubt. You have to conquer your mind. It’s a game of human chess, and even when you get your black belt, the learning never stops. You learn a lot about yourself because you have to conquer yourself and overcome your fears. Have you ever prepped for both at the same time? Yes! My last bikini show—the  Europa in Dallas—was tough because I fight in the medium–heavy division (around 75 kg), but I step onstage at 63. The weight change made me switch up my game plan. When you’re bigger, you can pull off different moves more easily, so I had to adapt to being more mobile but not as strong.
FAT-BURNER CIRCUIT Perform these combos for 30 seconds, then rest for 15 seconds and repeat. exeRcise
combo 1: Left jab, right cross, left hook, right cross combo 2: Left uppercut, right uppercut, left hook, right hook
The wrist is a sensitive area. Be sure to keep it tight when striking the bag.
combo 3: Left jab, right jab, left uppercut, right cross, left hook, right cross Two rounds per combo may not seem like much, but boxing is a high-intensity workout that will burn you out pretty quickly. After a week, try adding one set per combo.
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Don’t Count COUNT him Oout UT > After a decade-long career filled
with injuries and missed opportunities, 37-year-old British UFC middleweight Michael Bisping finally got his due, and he plans to go out swinging.
B y A n d r e w G u t m A nN
“Oh, my gOOdness.”
That was all UFC commentator Joe Rogan could muster after witnessing Michael Bisping connect a solid left hook that sent UFC middleweight champion Luke Rockhold to the canvas in June at UFC 199. Bisping, given just 17 days to prepare for the title fight, was a heavy underdog—an all-too-familiar spot for “the Count.” For years, Bisping had UFC gold in his sights, but it was always out of reach. But his spectacular upset over Rockhold finally delivered him the first title of his roller-coaster UFC career. Since Bisping became the champ, his schedule has ramped up significantly, and the countless media appearances have chipped away at his patience. “It’s been interview after interview after interview,” he says during yet another interview. “I’m just at my wit’s end with it all.” To make matters worse, he’s taken our call on an empty stomach. “Listen, mate, I’ve had a hell of a day,” Bisping says. “I’ve got a sandwich in front of me, and I’m dying to eat it.”
born to fight
Born on a British military base in Nicosia, Cyprus, and raised in Manchester, Bisping enrolled in his first Brazilian jiu-jitsu class when he was 8 years old. He continued to train and even dabbled in “no holds barred” fights as an adolescent. In 2006, Bisping found his way into the big leagues after being cast on Season 3 of The Ultimate Fighter reality TV series. The 185-cm, 84-kg Brit ripped through his opponents and finished out the season with a TKO against MUSCLE & FitnESS
I ne never eve er g gave ave e up p hope. ho ope. I always alwa ays believed b eliieve ed iin n myself. myse elf. I a always lwa ays knew kne ew I co could ould d achieve a chiieve e iit. t.
MUSCLE & FitnESS
Four years later, Bisping had a major setback at UFC on FX 7 when Vitor Belfort delivered a brutal head kick that did more than knock him out—it detached his retina. After two eye surgeries (the retina is now held together by a silicone band) and a year off, Bisping returned to the Octagon. However, two additional key losses in 2014 caused Bisping’s relevance as a top-tier fighter to wane significantly. “I’d be lying if I said that I thought I’d never get my title shot,” he admits. “But I never gave up hope. I always believed in myself. I always knew I could achieve it.” Last February things started
to take a turn for the better for Bisping when he was awarded a decision over Anderson Silva, once MMA’s all-time best kilo-for-kilo fighter. The win over Silva and an injury to Chris Weidman just over two weeks before UFC 199 opened the door for Bisping to take on Rockhold for the title. Two years earlier, Rockhold beat Bisping via submission, and oddsmakers had the Count’s chances at 10–1 for the rematch. Neither the short notice nor the unfavourable odds alarmed the challenger, but making weight did. Between filming xXx: The Return of Xander Cage (set for release in January 2017), star-
previous spre ad & this page: josh hedges/ zuffa llc/get t y images
Josh Haynes—Bisping’s first official UFC win. Clearly, the newcomer’s career was on the upswing, but his road to the gold would be lined with plenty of bumps and lots of bruises. The lowest point in Bisping’s career arguably may have occurred at UFC 100 in 2009 when Dan Henderson delivered a vicious overhand right that knocked Bisping out cold in the second round. Adding insult to actual injury, Henderson followed up with a flying forearm to Bisping’s face while he was supine on the canvas, incapable of defending himself. It was the Count’s first loss by KO.
Bisping’s Conditioning Circuit bisping (left), moments before m delivering d el the knockout blow to kn Luke rockhold att UFC 19 199.
j ay n e k a m i n - o n c e a / g e t t y i m a g e s ; m i k e r o a c h / z u f fa l l c / g e t t y i m a g e s
ring Vin Diesel, and living it up in Hollywood, Bisping was 12 kg over his fighting weight. “He hops on the scale, and he’s 96,” recalls Scot Prohaska, Bisping’s strength and conditioning coach of five years. “I told him, ‘Do not lift weights; go for a run right now; I’ll make this happen.’ The goal was to slash his weight while increasing endurance and retaining strength.” Team Bisping spent the next two weeks focused on endurancebased exercises using bands and medicine balls. When Bisping’s weight plateaued, Prohaska added more cardio. “He was 90 going into the week of the fight,” Prohaska says. “We had to pull 5 to 6 kilos off him in three days, just the water weight. It was fairly easy. He was surprised at how easy it was.” At the weigh-in, Bisping tipped the scales at 84 kg. And in Round 1 of the fight, he delivered an unforgettable upset over Rockhold and backed up the subsequent two weeks of trash talk leading up to the brawl.
Perform 8 reps per exercise in succession. Complete five rounds. Rest one minute between rounds. EXERCISE
“I’m 37, and I can’t fight forever, of course,” Bisping realizes. “Maybe I’ll do three title defenses and retire as champion.” Between his next fight with Henderson, which is reportedly planned for later this year, and his eventual retirement, Bisping has plenty of other projects to take up more of his already busy schedule.
He’s currently a part-time MMA analyst for Fox Sports and plans to open a UFC gym. There’s also his acting career. In addition to xXx, Bisping is making an appearance in the forthcoming Twin Peaks reboot and is starring in My Name is Lenny, about Britain’s most notorious bareknuckle fighters. Seems like he’ll be fine when he hangs up his gloves. But for now, Bisping doesn’t want to think about this or talk about it—the champ just wants to eat his lunch.
8 rounds with “the Count”
A look at the highs, lows, and important dates of Bisping’s career. 1. April 6, 2006:
4. sept. 21, 2011: The stu-
Season 3 of The Ultimate Fighter premieres. Bisping wins all of his fights and secures a UFC contract.
dent became the teacher, as Bisping is hired to coach up-and-comers on TUF ’s 14th season.
2. April 19, 2008: After
5. sept. 27, 2013: Two eye
his first pro loss to Rashad Evans in ’07, Bisping drops from light-heavyweight to middleweight and defeats Charles McCarthy at UFC 83.
3. July 11, 2009: Bisping suffers the first KO of his career from Dan Henderson. “That knockout…will be on highlight reels until the end of humanity,” according to Joe Rogan.
surgeries to repair a detached retina force Bisping to the sidelines for a year.
6. nOv. 8, 2014: Luke Rockhold defeats Bisping via submission at UFC Fight Night; the Count closes out the year with a 1–2 record.
7. deC. 17, 2015: Bisping starts filming for xXx: The Return of Xander Cage but remains focussed on his
day job. “It was a healthy distraction. I was taking care of myself to look good for the movie.”
8. June 4, 2016: Bisping defeats Rockhold, becoming the first British UFC champion. It’s not his only UFC first: He’s also the first Brit to win TUF and headline a PPV event. “I made history… and that can never be taken away from me.”
SHE MAY BE ALL SMILES NOW, BUT DONâ€™T GET IN HER WAY! ALEXA BLISS HAS SERIOUS DEDICATION WHEN IT COMES TO HER FITNESS JOURNEY.
MUSCLE & FITNESS
> Petite but powerful, Alexa Bliss is a rising star who’s looking to take on all comers in WWE
BY SCOTT FELSTEAD /// PHOTOGRAPH BY PER BERNAL
H A I R B Y J E N N I F E R B E V E R LY; M A K E U P B Y F A W N T H O I ; C O U R T E S Y O F W W E
WHEN ALEXA BLISS BEGAN the transition from bodybuilding to running the ropes in WWE’s cutting-edge NXT Division, she soon realized that even her impressive athletic background was no match for the challenges that awaited her. “Nothing prepares you for what your body goes through [in the ring],” Bliss says. “It’s the hardest thing I’ve ever done but also the most rewarding.” Bliss’ sporting career began at age 5, when she competed in gymnastics at the Arnold Sports Festival in Columbus, Ohio, her hometown. She returned to the Arnold as a cheerleader years later and graced the stage there in 2013 as an IFBB bikini pro. She even returned to the festival this spring as an NXT Superstar as part of a WWE event. Bliss started to compete in the bikini division as a way to stay in shape after college. “I told my trainers, Mike Davies and Natalie Calland, that I was serious and wanted to compete. They gave me five weeks to prepare! I was training nearly every day and taking posing classes. It was gruelling, but I went on to become one of the youngest people to get a pro card [at age 20],” Bliss recalls. After a year of competing in the IFBB (placing as high
as sixth in the Pittsburgh Pro), Bliss set her eyes on sports entertainment. “I’d heard there was a [WWE] tryout, so I made a video and sent it in,” she says. “I got a call back, went to L.A., and was signed shortly thereafter.” At just 155 cm, Bliss often gets the “I always strive better of opponents who may to be the best underestimate her. Now 25, she has I can be,” Bliss started to show a more aggressive side, says. “My parents were always using agility and quickness to impress really supportive fans and outsmart her rivals. She and into healthy was recently drafted to WWE’s competition. I Smackdown division. think that’s where Getting a grip on WWE has been I get it from.” an entirely new experience for Bliss. “Falling flat on your back [on purpose] is very unnatural. It takes a lot of adjustment to take those bumps,” she says. Bliss has also learned a lot since training at WWE’s Performance Centre in Orlando, Florida, a state-of-theart facility where training sessions last for three hours in the ring every day, followed by an hour and a half of weights. Despite a demanding schedule, Bliss keeps her diet in check through an intuitive approach to nutrition. “It’s all about balance. I don’t count calories, but I get a feel for what I can eat.” Bliss likes to cook when she can and mostly sticks to clean choices, occasionally giving in to favourite cheats like peanut butter. It’s a healthy outlook for someone who battled serious issues with eating growing up. “I would look at food and just cry,” Bliss says. “I was in and out of the hospital until I came to terms with who I was. Now I know there are more important things than the scale.” Bliss has taken that confidence into the ring and plans to use it to earn a championship someday. “I would love to walk onstage at WrestleMania with my mum and dad in the front row and show them—and myself—what I’ve accomplished,” she says.
Rising WWE Superstar Alexa Bliss B uses a combination of speed and athleticism a to keep her edge in the ring. Use these high-energy er dynamic strength moves to elevate your own training game. BY A LY S S A S H A F F E R /// W O R KO U T BY G I N O C A C C AVA L E /// P H O T O G R A P H S BY P E R B E R N A L
SLOW AND D STEADY don’t always win. To keep your body constantly progressing, it’s also good to shock your muscles every once in a while with some e dynamic movements. That’s where plyo-based strength moves come in. “You need e to recruit your fast-twitch muscle fibres to build uii a functional, powerful physique,” explains ins Gino Caccavale, Hers technical adviser.. E Exercises like these are perfect for building ing explosive strength. Add one of these high-intensity h-iin moves for each body part into your o training, or try them all together for one ep powerful routine. WWE Superstar Alexa a Bliss shows us how it’s done.
MUSCLE & FITNESS
BLISS MAY ONLY BE 155 CM, BUT SHE STANDS TALL IN THE RING THANKS TO HER DEDICATED TRAINING AND NATURAL ATHLETICISM.
HAMMER BOX SPRINT WORKS: SHOULDERS, BICEPS, CORE, GLUTES, QUADS, HAMSTRINGS; WARMUP
Stand with legs staggered, right foot on bench or box and left foot behind you. Hold light dumbbells with arms at sides, palms in. Bring left hand forward to about chest height, elbow bent 90 degrees, and right hand back and close to ribs, elbow bent 90 degrees (not shown). Explosively switch legs and arms, pushing off top foot so left foot is now on bench and right hand is forward (right). Continue, switching sides. Do 2 sets of 20 reps per side.
WORKS: BICEPS, GLUTES, ABDUCTORS, QUADS, CALVES
Stand with feet shoulderdistance apart, holding weights at sides. Lower into a curtsy lunge, bringing left leg diagonally behind right; bend right knee, keeping knee aligned over ankle. At the same time, curl both weights toward chest (A). Bring arms back to sides, then jump to the left, bringing left leg forward and right leg diagonally behind left, with left knee bent (B). Do another biceps curl with both arms. Continue, switching sides, keeping tempo. Do 2 sets of 15 reps per side.
MUSCLE & FITNESS
H A I R B Y J E N N I F E R B E V E R LY; M A K E U P B Y F A W N T H O I ; D I R E C T E D B Y C AT P E R R Y
REVERSE EXPLODING ROW WORKS: BACK, CORE
Set bar on a Smith machine or rack to about hip height. Position yourself underneath bar in an overhand grip with arms and legs extended, heels on floor (A). Pull chest toward bar; immediately release hands (B), then regrip bar. Lower back to start position without sagging hips. (Keep knees, hips, and shoulders in one line.) Do 3 sets of 15 reps.
DROP PUSHUP WORKS: TRICEPS, CHEST, CORE
Begin in a full pushup position with each hand on weight plates positioned a few centimetres wider than shoulder-distance apart (A). (You can also use two yoga blocks or step benches positioned vertically instead of plates.) Pushing off plates, explode up (B), then land between plates with hands a few centimetres apart. Lower into a narrow (triceps) pushup, elbows close to sides (C). Push explosively off floor and land with hands wide apart on plates. Keeping elbows soft, immediately lower into wide pushup and repeat sequence. Do 2 sets of 10 reps (total of 20 pushups, 10 wide and 10 narrow).
ROCK-BACK JUMP WORKS: CORE, QUADS, HAMSTRINGS
Sit holding a barbell across your upper back, feet shoulderwidth apart on the floor. Rock torso back a few centimetres (A), then rock forward a few degrees past perpendicular (B). Jump explosively to a standing position (C), then lower back to bench and repeat. Do 2 sets of 20 reps.
MUSCLE & FITNESS
EXPLODING SPLIT PRESS WORKS: SHOULDERS, LEGS
Hold dumbbells at shoulder height, elbows bent about 90 degrees with palms facing in. Explode arms upward while simultaneously dropping into a lunge with left leg back, right foot forward. Push off right leg to return to standing while lowering weight back to shoulders. Switch sides and repeat. Do 2 sets of 10 reps per side.
KETTLEBELL WIDE-LEG JUMP WORKS: GLUTES, ABDUCTORS (OUTER THIGHS)
Stand holding a kettlebell at the handles near your chin. Keep feet slightly wider than shoulder-distance apart. Squat down until elbows touch thighs. Jump up, pushing legs out to sides as you explode off floor. Keep weight in front of chest. Land softly, feet wide, and immediately descend into squat. Do 2 sets of 25 reps.
MED BALL POP-UP PLANK WORKS: ARMS, ABS
Begin in a full plank position with hands on floor and a medicine ball under chest (not shown). Push off floor explosively (A), landing with hands on ball (B). Keeping core tight, pop arms back to floor, landing back in full plank. Do 2 sets of 10 reps.
for MORE FOR morE tips and advice,
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follow M&F Editor in Chief Shawn Perine on Twitter: @shawnperine
Marshall Plan A pioneer in the fitness industry inspires in death.
I typIcally use thIs column either to share training and nutrition information I’ve picked up over my decades in fitness or to get something off my chest (an outlet for which I’m endlessly grateful). This issue, however, I want to honour a man who, though not a household name, made a significant impact on fitness. Arlan Marshall, born Feb. 28, 1935, started out life inauspiciously. With an absentee father and overwhelmed mother, Marshall bounced around throughout the child-welfare system in Southern California from the time he was 4 until he was in high school—13 foster homes and orphanages in all. It was upon seeing an ad for the Charles Atlas bodybuilding course in the back of a comic book that he decided being skinny and weak was no way to live. He scraped together enough money to send away for the course, and thus began his journey to a life of strength, confidence, and in time, great wealth. As a teenager, Marshall began working at inaugural Mr. America winner Bert Goodrich’s gym in Hollywood for a dollar an hour, vacuuming floors, training members, and selling memberships at a time when gyms were as foreign to most people as hookah bars. There, he honed his skills as a salesman and became so good that he eventually caught the attention of health-club-chain pioneer Vic Tanny, for whom he would go to work. Marshall then went on to open his own spas (a common term for health clubs back in the day), which later merged with Jack LaLanne’s European Health Spa chain. In addition to becoming a wildly successful gym-chain owner/ operator, Marshall practised what he preached, winning the title of 176
MUSCLE & FitnESS
mArSHALL’S four pHASES: Arlan Marshall has earned his spot within the pages of Muscle & Fitness and on our website as well. to see more documents and photos of Marshall, visit muscleandfitness.com/arlan.
Mr. Jr. Muscle Beach in 1953. A few years before he passed away this past May 28 (maybe not coincidentally on my birthday), Marshall sent his daughter Kelly a note, which she forwarded to my friend Lynn in Arnold Schwarzenegger’s office, who then forwarded it to me: With God’s blessing there
are 4 phases to life on earth. I am sending you my first 3 phases. If I’m not here for my 4th, get a good camera, adjust my body (make sure to give me the “V” shape, and make sure the lighting is good), then send a copy to Muscle and Fitness [sic]. Hopefully, they will do a small article featuring my healthful lifestyle. Thanks, Dad.
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