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COVER STORY


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FROM THE CHAIRMAN FROM THE EDITOR CHAIRMAN, PRESIDENT, & CHIEF EXECUTIVE OFFICER David Pecker

Leading Man What chairman has the time to produce a magazine? I WANT TO GIVE YOU A LITTLE insight into how we produce the magazine you hold in your hands. The planning of each new issue of Muscle & Fitness is a collaborative process from start to finish. We have a tremendous team of editors, designers, writers, and photographers, who work together to pitch ideas, research emerging trends and new studies, create stories, and assemble what I humbly consider to be the best serious fitness publication on the planet. As I am chairman, president, and CEO of American Media Inc., you’d be justified in thinking that I don’t have time to become intimately involved in the production of M&F. I do, however, because I love this magazine and in particular choosing its cover subjects. Having 50 Cent on our December cover (his third) was an easy call to make. He’s as hardworking and focused a person as you will find. He came from modest means to establish himself as a powerhouse in the music industry and followed that up with an acting and producing career that includes the Starz network’s highest-rated show of all time, Power. And yet for all his success and the taxing schedule that accompanies it, 50 still manages to keep in stellar shape (p. 14). In fact, he looks better now, at 41, than he did when we last shot him for the July/August 2015 cover. That to me is the sign of a winner— someone who can adeptly juggle a successful career with a personal life and still manage to make fitness a priority.

EDITOR IN CHIEF Shawn Perine EDITORIAL ADVISER Paul “Triple H” Levesque

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WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA, INC. EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/CHIEF OPERATING OFFICER Chris Polimeni EXECUTIVE VICE PRESIDENT, DIGITAL MEDIA OPERATIONS/ CHIEF INFORMATION OFFICER David Thompson SENIOR VICE PRESIDENT/CHIEF DIGITAL OFFICER Brian Kroski SENIOR VICE PRESIDENT, OPERATIONS Rob M. O’Neill VICE PRESIDENT, CONSUMER MARKETING Ephraim R. Brennan FOUNDER AND CHAIRMAN EMERITUS Joe Weider (1920–2013)

Sincerely,

PRINTED IN USA • We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts, and letters.

David J. Pecker Chairman, President, & Chief Executive Officer of American Media Inc. The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.


POWER PLAYER

Ra p p e r a n jacked by d entrepreneur 50 f r a t h e r t h a o c u s i n g o n f u n c t i o n C e n t go t n a one - re al streng th BY ZACK p m a ZEIGLER x . /// PHOT OGRA PHS BY P ER BERN AL

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S H O T O N L O C AT I O N AT T R O O P E R F I T N E S S , N E W Y O R K , N Y


50 C E N T

How do your gunshot wounds impede your training?

CURTIS “50 CENT” JACKSON IS STANDING shirtless in a fighting stance, wearing a pair of rare gold boxing gloves signed by the late boxing icon Muhammad Ali. The image does more than demonstrate 50’s love of the sweet science— it symbolizes the fight he put forth to escape poverty and crime to become a power player in both music and media. 50’s against-all-odds success story has inspired countless youths who previously thought of themselves as boxed in by disadvantage to strive for more: Jackson grew up in Queens, NY. His mother was a drug dealer who was murdered when he was 8. In his teens, he began rapping and, like his mom, selling drugs. In 2000 Jackson was shot nine times—in the face, chest, hand, arm, hip, and both legs. Investigators believe a New York drug lord orchestrated the attack after taking offense to lyrics in 50’s song “Ghetto Qu’ran.” The physical recovery took months but would give 50 a renewed focus on fitness and health as he continued to create music. In 2003, his first studio album, Get Rich or Die Tryin’—produced by Eminem and Dr. Dre—sold 872,000 copies in the first week. Now 41, Jackson still raps—he’s also an entrepreneur, investor, and actor and producer in both TV and film. Work on the fourth season of the Starz original series Power, on which 50 has a reoccurring role and is an executive producer, has kept him busy lately, but so have other greenlit projects: a variety show titled 50 Cent Presents and a scripted superhero-themed series, Tomorrow Today. “My schedule is crazy,” 50 says. “When I film something, I have to sit still. I feel like I’m on vacation when I’m filming.” While we had 50 sitting still we talked about training, Power’s “invisibility,” and why he turned down a role in The Expendables.

My right hip is real tight. I had to really focus on stretching it. And doctors had to put a pin in my [right] leg from hip to knee, so my left leg is almost an inch longer than my right leg. When I run on the treadmill, my right leg kind of kicks out because my balance is off. Other than that, I don’t have any restraints. What’s your training schedule?

Usually [trainer Jay Cardiello and I] train for about an hour and a half, five days a week. I don’t feel good if I don’t train. I think when a guy stops training, things start hurting. When I’m training I don’t feel the tightness or lower-back pain from sitting in a chair or from flying long [distances]. I think those things would show up and be an issue if I didn’t work out as often. Do you ever skip the gym for other physical activities?

I might go play basketball or run. When you get to the point when [fitness] becomes part of your lifestyle and it’s about your health, you try different platforms. You get comfortable, and then you switch it

GROOMING BY CHRISTIE CAIOLA; STYLING BY ERIN MCSHERRY

BOXING GLOVES COURTESY OF MEGAN PHILLIPS OF SUR LE MUR & ACE COLLECTIBLES


50 C E N T

50 Cent Workout 50’s training focuses on building endurance and functional strength. Sets, reps, and rest change to fit his busy schedule. EXERCISE

SETS

REPS

REST

3

15, 12, 10

-

3

15, 12, 10

60 sec.

3

-

5

Single-arm Bentover Row Superset with Plank with Sandbag Front Raise

3 Rollout

3

15-25

45–60 sec.

Touchdown*

1

30

-

*Put back and heels against wall with hands in palms-forward “touchdown” pose. Keep tri’s parallel with floor and elbows bent 90 degrees. Slowly slide arms overhead, then to start position, and rotate shoulders forward so palms face down and arms are parallel with ground. Return to start position and repeat.

up. I’ve been to hot-yoga class and I really fell into it. The experience was new, and I was pouring water in there. You’d see [the amount of sweat] and ask, “What the fuck’s going on?” Do you get tired of hearing and performing your older music?

I think every [artist] gets tired of it, creatively. There is a point when a new idea is exciting. [But] when your first impression is the largestselling hip-hop album, then people want to hear that music. It’s the right balance and combination—the new song or energy is what I want to perform at that point. I’ll do that and blend in the hits. 18

MUSCLE & FITNESS

So it’s not like your credo is, “I’ll play what I want, like it or not.”

It sounds like you’re talking about Prince’s career. He played what he wanted, and then he’d make you guess what he was going to do. But it would be sold out and have the same turnout. I mean, I could just play the first record. People love the material so much that it marks the time period. People tell me, “Yo, you are my college years.” Those people don’t move. Power is the highest-rated original series on Starz. Do you compulsively monitor how many people watch it, record it, etc.? I do. I’m only interested in the numbers because the numbers are

DECEMBER 2016

my trophy. It’s the highest-rated original series, and it’s still invisible. It hasn’t even been nominated [for an Emmy]. It’s the way my career has gone. I had the largest-selling debut album and I got no Best New Artist trophy [either]. Why the disrespect from critics?

I’ve gained respect from the public. But I think some people were afraid of me from the very beginning [of my music career]. The trophy would mean that maybe the kids would want to be 50 Cent. But kids bought [Get Rich or Die Tryin’] or it wouldn’t have been so successful. But they didn’t want to give trophies to it.


50’s GAME PLAN

50 Cent’s trainer, Jay Cardiello, highlights the approach he uses with celebrity clients: “We focus on sleep, nutrition, hydration, and setting up strategies to decrease stress or handle stress.” SLEEP TO RECOVER » “Many people don’t realize that sleep not only has effects on your eating but also shifts your hormones. When I first got with 50, he was sleeping two to three hours a night. I was like, ‘Dude, you can’t recover. That’s why you’re not hitting goals.’ Now he sleeps six to eight, hopefully.” DON’T DIET » “I don’t believe in diets. Food is a habit, not the root cause. With 50, we focus on noninflammatory foods, including tart cherry juice, natural melatonin, broccoli, and spinach.” CHANGE THE ENVIRONMENT » “Set your shoes and clothes out the night before if you are going to work out in the morning. And your protein shake should be premade. If you can’t find your sneakers or you’re looking for something, that disrupts the pattern or the focus that you want to implement. Preparation is success. Success doesn’t happen at the gym, it happens way before you get there.”

Is that partly why you’re so down on Empire? It’s on a major network, gets critical praise, and has more visibility.

Empire just borrows marketing ideas [from Power] because they have the same target audience. I’ve said it over and over: I don’t have a problem with the cast, I think that they’re going to be great in some of my new projects. It’s not like I don’t see myself working with them. But I don’t see Empire sustaining itself. This season has lost viewership every episode. The people look at it and go, “Oh, he’s bad-talking the show.” Nah, check the ratings. Have you been cast in the Predator remake?

I’ve met with the writer and director. [Shane Black’s] one of the guys who’s really sought after in Hollywood. But it’s a Hollywood thing— hurry up and wait. It’s why I took a different approach in my involvement with film and television. In this case, it’s just scheduling and moving around the film. Any role you regret turning down?

I could’ve done The Expendables, but the time period that they wanted to shoot it was too long. We talked about the project, explained it—I was playing the role Terry Crews played—but I couldn’t actually do it when it came time to go shoot.

SEE THE FUTURE » “Whenever I’m coaching I do a lot of NeuroLinguistic Programming (NLP), which is about anchoring in and focusing on the future self. For example, with 50, his goal when shooting for M&F is focusing on how he’s going to feel the following morning when he gets up. So we’re connected with a current self and the future self. It’s not about training harder; it’s about training your psyche.” USE MENTAL IMAGERY » “Create a goal, figure out why you want it, what you’re going to do, how you’re going to do it, and then give yourself a time frame. People don’t usually know their purpose. That’s why there are 155,000 self-help books on Amazon right now.”


50 C E N T

When I film something… I feel like I’m on vacation.

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Scheduling conflict?

I had a new album, a new fragrance, and I had three new brand-extension opportunities happening that were probably going to spin off into about $38 million. You don’t not do what allows you to make $38 million to go film a project that may change things. Common sense would say that I have to go and do what I do. Have you worked with any actors who intimidated you?

Following my performance in Freelancers with Robert De Niro and Forest Whitaker, I haven’t been on set with anyone who made me feel like I should question my choice. I didn’t go to school for acting, [and] on Freelancers, I got two Academy Award winners. And I wasn’t nervous or questioning anything that I was doing at that point. When I was put on Power, at that point, no one on the show was an Academy Award–winning talent or even worked on that level. The release of your Street King Immortal album has been delayed since 2011. What’s the holdup?

I want to finish with that project. I don’t want to write another record after that. You know how some artists got to have confirmation that they’re right. I have that confirmation in fucking 35, 40 million [albums] that I already sold.

TIPS TO TRAIN LIKE 50 CENT

Cardiello uses an “application over aesthetics” approach with 50. CAR DRIVER»

PULLUP»

“Doing plate push-outs simulates actions used in fight scenes. With car drivers, keep the elbows bent a little as you turn the weight.”

“50 likes ‘the wheel.’ He pulls himself up, making a big circle. Besides that, we avoid regular pullups and do chinups. I don’t want that type of stretch on his shoulder.”

SANDBELL SLAM » “These work your posterior chain, and training with closed-chain exercises means you’re treating your body like an athlete.”

ROLLOUT » “We do rollouts at the end of our workouts because it’s such a strong core move. And 50 needs his core strong throughout the whole day.”


STAR POWER

IRON MAIDEN

TRAIN LIKE…

FEATS OF STRENGTH

Actor Charlie Weber slays it in the gym and on TV, p26.

Beauty queen trades in her tiara for tapouts, p32.

UFC middleweight Luke Rockhold, p34.

Be Paul Bunyan and learn how to chop down your own Xmas tree, p40.

Ready to Rumble

J E F F B O T TA R I / Z U F FA L L C / G E T T Y I M AG E S

Step aside, Conor McGregor. The original UFC superstar is back for UFC 207.


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READ BINGE

Q America remains a nightmarish dystopia since losing WWII. Germany and Japan both occupy the U.S. and are on the brink of war. Meanwhile, rebel forces continue searching for the “Man in the High Castle,” who is believed to have distributed film reels that show a reality where people shout “USA! USA! USA!” instead of “Heil Hitler!” Begins streaming Dec. 16, Amazon Prime

Q The Mediterranean diet—consisting of fruits and veggies, grains, nuts, seafood, and, of course, olive oil—has been linked to lowering cholesterol, reducing the risk of heart disease and cancer, and possibly decreasing inflammatory markers related to the aging process. This cookbook contains 500-plus recipes to get your health on track. Available Dec. 27, $30, bn.com

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SOCIAL MEDIA Go to muscleandfitness.com for the latest in training, nutrition, and supps.

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Charlie Weber as Frank Delfino in the Season 3 premiere of How to Get Away with Murder (right).

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MUSCLE & FITNESS

DECEMBER 2016

Frank Delfino, he knew he had met his match. “Frank is a tragic character who’s a victim of circumstances that he’s created for himself,” the actor says. “He’s definitely messed up. And with regards to this season’s story line in which—spoiler alert!— Delfino is the killer, Weber adds: “He has remorse and guilt about the things he’s done. He’s far from a mindless killer.” Of course, that raises the question: Could Charlie Weber get away with murder? “Only on television,” Weber says with a laugh. “They’d knock on my door five minutes later. I couldn’t even get out of a speeding ticket.” COREY NICKOLS

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shooting late, he’ll make up those missed days on Saturday and Sunday. Cardio gained importance with the onset of his late 30s. “I didn’t have to do cardio when I was in my 20s. Unfortunately, I’m getting to an age when it’s a necessity,” says the 38-year-old. “I have a good diet, and I’m very lucky genetically, but I’ve really had to bring cardio into the picture. I run on a treadmill a little, but I’m more of a StairClimber, inclinedwalking kind of guy. I do 40 flights of stairs—it’s a serious workout— and I’ll get out to the beach and do some burst training now and then.” (Burst training is a form of Weber certainly went for it trying HIIT that involves doing all-out to become an actor, paying his exercise for 30 to 60 seconds, dues in Hollywood and turning up followed by 30 to 60 seconds on some of the most popular shows of low intensity.) of the last quarter century: Weber’s diet is simple, Buffy the Vampire Slayer, with the occasional Veronica Mars, 90210 indulgence. (the new one), The TUNE IN “I live on proteins Drew Carey Show, and greens, but every House, and CSI: so often you’ve got to Miami. Before his treat yourself. I don’t breakthrough on necessarily have Buffy, Weber worked cheat days, [but] if I’m as a model. Most gonna do it, I’m going to memorably, he posed have an In-and-Out burger, a naked on an elephant for pizza, [or] I’m going to an Italian an Abercrombie & Fitch ad restaurant to get some housecampaign. And when he first made tagliatelle.” read for his Murder character,


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Swag Talker Good Morning Football host NATE BURLESON brings his NFL style to morning TV. BY JEFF TOMKO THE NFL NETWORK made the right choice selecting former wide receiver Nate Burleson to co-host its morning show, Good Morning Football. While playing with future Hall of Famers Randy Moss and Calvin Johnson during his 11 seasons, he averaged more than 40 catches. But his charisma—as a TD celebrator and postgame orator—was tailor-made for TV. Now, Burleson, 35, gives viewers a daily dose of football knowledge, as well as a weekly celebration of the league’s fanciest catches in his segment called “Toe Drag Swag.” Is there a better talker in the NFL today than you were? I wouldn’t tell you I was the best receiver. I couldn’t be Randy or Calvin. But I don’t know if I can tell you that there’s anybody better than me who can talk in the league right now. You’d have to prove it to me. I’m really good at talking.

Did your first toe-drag experience go as you’d envisioned? It was my first touchdown! I was with Minnesota, and we were playing the 49ers. Gus Frerotte threw me a ball over the middle. [As I’m scoring], in my head I was thinking to myself, “All these celebrations I worked on…” and I couldn’t remember any of them. I went blank and just did a little two-step. You’re a Seattle native, just like 30

MUSCLE & FITNESS

the reigning Mr. Olympia. Phil Heath’s my guy. We went to the same school. We’d wrestle when we were around 9 or 10. We all loved WWF, so we’d be rippin’ our shirts, tearin’ up our clothes, breathin’ all heavy. I used to hold my own with Phil, but he’d still get the best of me. You guys still keep in touch? We text all the time. I was doing a photo shoot, so I hit up Phil: “Bro, I gotta get shredded.” I’m all skin and bones. “Hook me up.” So he sent me this regimen, and I tried it. I didn’t get big, but it had me shredded. How do you train these days? I love CrossFit. It’s a routine you can’t get used to, so you’re always gonna

DECEMBER 2016

be hurtin’. And pain is the appetizer to the entrée of success. You must dominate the box. This woman was doing a helluva lot of weight. My friend Darnell was like, “You gonna let this girl outlift you?” I’m thinking, “I can add more weight,” but my body was saying, “No more, Nate.” So I just gracefully bowed out and I said to her, “You got it today.” So you got whupped? One hundred percent. And proud to say it.

FAST FACT

Z U M A PR E S S, IN C /A L A M Y; J O HN PA R R A / G E T T Y IM AG E S

So what is this “Toe Drag Swag” you highlight on GMFB? It’s the extra stuff. What are you doing after you catch the ball? How do you celebrate without looking like an ass or embarrassing the team but still give the fans something they can appreciate?


THE WILL TO BE

BIGGER THAN EVER AJ SHUKOORI IFBB PRO @AJFitnow

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After winning 2012 Miss United States, WHITNEY MILLER left the stage for the boxing ring.

Queen of the Ring

EDGE

IRON MAIDEN


PRO CALIBER

Whitney on Instagram & Twitter: @miss2jits

JARED RYDER


EDGE

TRAIN LIKE... UFC BRAWLER Luke Rockhold is hell-bent on reclaiming the middleweight title he lost at UFC 199. To do so, he’s been upping his game both in the gym and at the Octagon. We spoke with Rockhold and his strength coach, Joey Wolfe, for a more detailed look at how Rockhold plans to once again own his division.

SCHEDULE Two-a-days occur on Tuesdays and Thursdays: grappling or wrestling in the morning, strength training in the evening. Monday, Wednesday, and Friday are sparring, footwork, and agility days. However, it’s not set in stone if Rockhold wants to work on other things. “I listen to my body,” he says. SPARRING “I’m tired of throwing hard all of the time [and having] days when my sparring partners and I are trying to take each other’s head off. I’m a smaller guy. I prefer to work technically, too. But those hard sparring matches really make you aware of your weaknesses and what you need to improve upon.”

Rockhold’s Snapshot FROM: Santa Cruz, CA AGE: 32 RECORD: 15-3-0 (as of press time) HEIGHT: 6'3" WEIGHT: 185 lbs WINS BY SUBMISSION: 8 WINS BY KNOCKOUT: 5

UFC’s LUKE ROCKHOLD looks to regain the middleweight title. BY ANDREW GUTMAN 34

MUSCLE & FITNESS

DECEMBER 2016

STRENGTH TRAINING Wolfe works with Rockhold at his training facility in Santa Cruz, CA, twice weekly. The focus, he says, is to maintain Luke’s strength with full-body workouts that are built around big compound movements with an emphasis on core work and plyometric exercises. “The main thing with all [athletes] is that they need foundational strength,” explains Wolfe, “If I can get him good at squatting and deadlifting, that’s going to have carryover in his sport.” GRAPPLING/WRESTLING Rockhold trains with his American Kickboxing Academy teammates, two of

C O U R T E S Y O F C Y T O S P O R T, I N C .

Luke Rockhold

AGILITY/FOOTWORK Footwork is critical in MMA—if you can’t move smoothly in or out of position, you’re going to get knocked out or tapped out. Rockhold works on reflexes and reactions, running drills on an agility ladder, over hurdles, and by catching a tennis ball thrown at him by Wolfe.


WHY NOT YOU? Meet Uepati & Kristi “Being ISSA Certified brought freedom to our lives. Pati was able to quit his full time job and focus solely on training his clients and athletes. He is an ISSA Certified Strength and Conditioning Specialist. I have been training for fifteen years and after earning my Professional Status as an IFBB Figure Athlete, I decided to dive into the nutrition aspect of fitness. My business took off when I got my ISSA certification as a Specialist in Sports Nutrition and Specialist in Fitness Nutrition. Through our ISSA credentials we are able to grow our company iPhysique and work together coaching our team of athletes in Figure and Bikini competitions, Spartan and other outdoor racing, and Powerlifting team. We enjoy running all aspects of business together including photo shoots, traveling to team events, and making appearances for supplement companies. The tools and resources that ISSA provides are invaluable and will set you apart from the rest of the fitness industry.”

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EDGE

TRAIN LIKE...

whom are current UFC light-heavyweight champ and former Olympic wrestler Daniel Cormier and former heavyweight champ and two-time Division 1 AllAmerica wrestler Cain Velasquez. So far, Rockhold has managed to defend 69% of the takedowns aimed at him.

LUKE ROCKHOLD’S

WORKOUT EXERCISE

SETS

REPS

A1.

5

5

A2.

4

B1. Plate-loaded Pushup

4

10

B2. Split-stance Broomstick Pec Mobilization

3

6 each side

C1.

3

C2. D1. Feet Elevated Inverted Row

4

10

D2. Turkish Getup

3

3 per arm

E.

TECHNOLOGY Wolfe tests Rockhold’s power output using a Keiser Functional Trainer, a machine that uses compressed air as resistance instead of weight. The first rep he performs (normally, between 1,200 and 1,400 watts) sets the standard for the others. If Rockhold’s effort dips below 90% on more than three reps in a row, Wolfe cuts him off. “If he can get 20 reps in a row, I know he’s in good shape. If he’s getting 10 to 11, then that’s not a good thing,” Wolfe says. STRETCHING “I rely heavily on stretching,” explains Rockhold, who finishes off every workout with a series of basic stretches that he performs on and off of a physio ball. “I want to be as loose and limber [as possible] to increase my power and decrease my chance of injury without straining something.” RECOVERY “It starts with the foods you ingest,” says Rockhold. “I’ve done my homework and want to put the right foods and enough liquid back into my body. Rehydration is key and one of the biggest things people neglect. Along with

stretching, I also do a lot of hot and cold treatments.”

DIET “In camp, I get inspired to cook because I’ll prepare something healthy that tastes good,” says Rockhold, who eats four clean meals and has two protein shakes per day. “When I’m too tired [to cook], I’ll call my nutritionist. This usually happens about three weeks out.” SUPPLEMENTS Rockhold’s current stack features Monster supps by CytoSport, which are all NSF Certified for Sport and verified to be banned-substance-free. MONSTER MILK: A post-workout serving provides 50 grams of protein from milk and whey-protein isolate and only 3 grams of fat. MONSTER AMINO 6:1:1: Six grams of essential BCAAs and a full profile of 18 amino acids aid recovery. MONSTER CREATINE: This ensures the body has a plentiful amount of adenosine triphosphate (ATP), the immediate fuel your body burns during training. The more ATP you have available, the more intensely you can train for longer periods.

C O U R T E S Y O F C Y T O S P O R T, I N C .

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EDGE

ARNOLD CLASSIC

DON’T MISS IT

Only the Strong The Arnold Strongman Classic combines old-timey feats of strength with today’s strongest lifters. BY STEVE DOWNS

38

MUSCLE & FITNESS

RULES Each lifter gets three successively heavier attempts in the deadlift. For the Austrian Oak lift and Cyr Dumbbell push press, lifters get one attempt for reps with the heavier weight; anyone failing that then does reps with a lighter weight. The Bale Tote has two heats ending with 1,540 pounds, while the 1,100-pound Timber Carry features one attempt for distance in 30 seconds. These events occur over three days. DECEMBER 2016

WHAT: Staged before more than 100,000 fans during the whole weekend, the Arnold Strongman Classic is purely about heavy lifting, as opposed to focusing on endurance and speed like the World’s Strongest Man. (Turn to page 94 for more on the World’s Strongest Man.)

WHY IT’S COOL Watching huge dudes like Game of Thrones actor Hafthór Björnsson (6'9", 423 pounds) lift up ridiculously heavy objects doesn’t get old. Only six men have won, including WWE’s Mark Henry and World’s Strongest Man victor Zydrunas Savickas (with eight wins). The ASC also hosts Rogue Record Breakers, in which athletes attempt feats of strength that qualify them for Guinness World Records acceptance.

C O UR T E SY O F A R N O L D SP O R T S FE S T I VA L

ORIGIN First held in 2002, the Arnold Strongman Classic (ASC) pays homage to oldtime circus strongmen like Louis Cyr and Arthur Saxon from the late-19th and early-20th centuries. ASC events include the 450-pound Austrian Oak overhead log lift, onehanded overhead push press with the 300-pound Cyr Dumbbell, and 1,000-pound-plus deadlift. Also contested are Pro Women and Amateur Men/ Women’s events.


EDGE

FEATS OF STRENGTH

EXPERT CONTRIBUTOR

MUSCLES ENGAGED:

STEP 2: Begin by chopping upward at 45 degrees to the wood. The scarf will be removed easiest if up blows and down blows are aligned so that the wood fibers sever at the bottom and then the top of the scarf. Make sure both bottom and top cuts are severing fibers completely.

HOW TO

CHOP DOWN A TREE If you want to pull a Paul Bunyan and chop down your own Christmas tree, follow these steps to avoid being squashed after yelling “Timber!” BY WALT PAGE STEP 1: Determine the desired felling

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MUSCLE & FITNESS

DECEMBER 2016

RECOMMENDED EXERCISES:

I L LU S T R AT I O N S B Y M A R K N E R YS

GETTY IMAGES

direction. The scarf—the portion of the tree removed by chopping—should have its widest point in the desired felling direction. The height of the scarf should be about the same as the diameter of the tree (i.e., 12-inch-tall scarf for a 12-inch-diameter tree). Remove the side that will close when the tree is falling first.

STEP 3: Once the first scarf is removed, the tree will fall toward the deepest portion of the scarf, so make sure you’re satisfied with the scarf in relation to the desired felling direction. Remove the second scarf on the opposite side of the tree in a slightly higher location than the first. The fall of the tree is controlled by unsevered wood fibers between the first and second scarf. If the wood fibers are too thick, the tree will not fall; too thin a section and the tree’s weight will break the fibers, and control of the fall will be lost. For most trees, a thickness of one to two inches of uncut wood fibers between the first and second scarf will suffice.


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ABS & CORE

BODY WEIGHT

RECOVERY

CROSSFIT

Want a stronger core? Grab a kettlebell and take a walk, p48.

Take on the McDerminator to work multiple planes of movement, p50.

The ancient art of acupuncture is more than just a little prick, p54.

Add compound lifts to the already hard Tabata protocol, p58.

TRAIN BUILD MUSCLE, BURN FAT, PERFORM BETTER

Give It a Push How to get more out of your pushups. BY ANDREW GUTMAN

PER BERNAL


TRAIN

INSTANT MUSCLE

training tips and technique tweaks, visit muscleandďŹ tness.com/workouttips

Learn the Ropes The downside of upright rows: wrist and shoulder pain. Use this variation to avoid discomfort. BY PAUL CARTER

HOW TO DO IT

KETTLEBELL UPRIGHT ROW

WHY IT WORKS


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TRAIN

ABS AND

Take a Walk Walking while hoisting weight overhead will strengthen your core. BY KYLE HUNT, C.S.C.S. HOLDING A WEIGHT overhead while walking may seem simple, but the instability it creates forces you to work hard to maintain an even posture, which seriously taxes the delts, lats, and core in the process. Resist the urge to lean back or to one side while you walk.

GIVE IT A WRIST

HOW TO DO IT

THE OVERHEAD WALK With a shoulder-width stance, begin by pressing a kettlebell directly overhead.

Squeeze your shoulders down and back, making sure that your elbow is locked out so your forearm and wrist are completely straight.

GROOMING BY CHRISTIE CAIOLA

Pick a target that’s 25 feet away. Walk with your head up, keep your eyes on the target, and squeeze all your muscles. Switch arms and repeat in the opposite direction.

FOR MORE ab-shredding workouts, visit muscleandfitness.com/abs

48

MUSCLE & FITNESS

DECEMBER 2016

JAY S U L L I VA N


TRAIN

BODY WEIGHT

FOR MORE

THE MCDERMINATOR

Teamwork

Force your body to work as a cohesive unit to increase strength and heighten body awareness.

THE WORKOUT EXERCISE

WHAT IT IS

WHY IT WORKS 135-degree Lunge*

A TRX CIRCUIT THAT

TRAINING MULTIPLE

works your upper and lower body through multiple planes of movement. All you need is a suspension trainer and a sturdy anchor point, such as a door. Include one minute of active rest/low-impact work, like jumping jacks or high knees, between rounds to keep your heart rate up.

planes of motion at once can enhance core strength, build muscle, and increase athletic ability. In addition, teaching your muscles to work in harmony builds practical strength, which can carry over to the field or the weight room, because a strong core, stability, and full-body awareness are indispensable no matter what you’re training for.

50

MUSCLE & FITNESS

REPS

DECEMBER 2016

180-degree Squat Jump

5 each side

3 each direction

*Lunge your leg back at a 135-degree angle and rotate your torso, so you’re facing the direction of your lunging leg.

ANDY McDERMOTT is a personal trainer in L.A. Visit his website: mcdermottfamilyfitness.com

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TRAIN

RATE MY WORKOUT

Order Up

LET US HELP

Frank M., from Orlando, FL, sent us his arm workout, which hasn’t helped stretch his shirtsleeves. Our revamped routine will get him to graduate to an XL. BY KYLE HUNT, C.S.C.S.

FRANK’S

OLD WORKOUT EXERCISE

SETS

REPS

3

8

3

8

6

4–6

3

8

3

8

Hammer Curl

Skull Crusher

One-arm Kickback

M&F RATING: B+

OUR ADVICE Change the order of your exercises. Start with higherrep sets to warm up your joints before doing heavier curls and presses; and instead of grouping bi’s and tri’s exercises together, alternate them. This increases the time under tension, damages more muscle fibers (the key to growth), and improves blood flow to deliver nutrients to muscles better. Lastly, a close-grip bench is more joint friendly than a skull crusher and works all three triceps heads.

FRANK’S

NEW WORKOUT EXERCISE

Rope Pushdown

SETS

REPS

4

8–12

5 Close-grip Bench Press

5

4–6

Overhead Cable Extension

4

8–12

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MUSCLE & FITNESS

DECEMBER 2016

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TRAIN

RATE MY RECOVERY

Little Prick

BOTTOM LINE

Acupuncture is an ancient technique that may help lifters overcome workoutrelated injuries. BY ADAM BIBLE APPARENTLY BEING PRICKED with very thin needles can aid muscle recovery, and its popularity is on the rise. Acupuncture, the Chinese technique of inserting tiny needles into the skin along specific points on the body to treat musculoskeletal conditions, infertility, respiratory issues, migraines, neurological problems, allergies, skin disorders, and the common cold and flu, has been tried by more than 6% of Americans—approximately 14 million people. Scientists are still trying to figure out how acupuncture works, but when it comes to healing sports injuries, studies show that it may reduce inflammatory chemicals and help increase blood flow to the injured area.

MORE INFO ON

ACCUPUNCTURE ORIGINS

54

MUSCLE & FITNESS

PRICE It can vary widely— for an initial evaluation and treatment, with follow-ups between $70 and $150.

DECEMBER 2016

. Also, be sure to check with your medical insurance, as many providers will cover a limited number of acupuncture visits.

WHAT DOES ACUPUNCTURE TREAT , strains, tendinitis, fractures, sciatica, headaches, tennis elbow, knee pain, carpal tunnel syndrome, and nausea.

SHELBY ROSS/GETTY IMAGES

says Bill Reddy, L.Ac., Dipl. Ac., nationally board-certified licensed acupuncturist and director of the Integrative Health Policy Consortium in Annandale, VA, “and has been practiced in the U.S. as far back as the 1860s by the Chinese laborers working on the Transcontinental Railroad.” The study and practice of acupuncture was

formalized in America in the early 1980s. Today, there are 60 accredited medical schools that teach acupuncture and Oriental medicine and 28,000 practitioners licensed in 46 states.


WHAT TO EXPECT

EFFECTIVENESS

After reviewing your medical history, the acupuncturist will review your body looking for “points” to access the energy flow, or chi, that’s blocked.

Acupuncture may help muscles It may also

Once the points are found, the acupuncturist will quickly tap needles into your skin, some deeper than others, and may roll the needle back and forth. You may feel some pressure when the needle’s inserted, but most people don’t feel pain. However, once the session ends, the areas where the needles were inserted may feel numb, itch, tingle, or be sore. This is a sign the chi has been found. The initial evaluation and treatment may take anywhere from 45 minutes to two hours, with subsequent visits taking anywhere from 15 minutes to one hour. Treatment may also include other traditional Chinese modalities like cupping and moxibustion (burning mugwort), and herbs.

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SUPPORTING SCIENCE

, plus reduce pain and increase range of motion and functionality.

“In a 2012 meta-analysis involving more than 17,000 people, acupuncture has been shown to be effective for treating various types of pain, with the strongest evidence in the

DURATION

says Reddy.

An acute injury requires fewer treatments than a chronic issue that a patient has had for years.

, followed by once per week for a month or more.

SIDE EFFECTS Acupuncture is a noninvasive procedure but can cause bleeding/ bruising at the site of needle insertion and potential exacerbation of the condition for a short time. Adverse events are uncommon.

CONTRADICTING SCIENCE “Acupuncture has been investigated more thoroughly than any other form of alternative medicine,” says David Colquhoun, Ph.D., professor of pharmacology at University College London. The totality of the evidence indicates zero effects, or at the most a tiny difference that has no clinical significance. The difference seen in studies, though probably real, is too small to be of any noticeable benefit to patients.”

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years, Prince Brathwaite has transitioned from personal trainer to fitness entrepreneur, opening up his own gym, Trooper Fitness, in New York City. Ironically, he doesn’t even enjoy working out. This doesn’t matter, because in Brathwaite’s eyes, his line of work is about more than just physical fitness. “I’m in love with helping people reach their goals,” says the 31-year-old. “I view myself as a motivator and in some ways a life coach. When I’m pushing somebody through a workout, I’m helping push them through life.” And he’s been doing so since beginning his career as a trainer at New York Sports Club in 2007, before deciding to teach the often misunderstood group fitness. “In the past, [group fitness] was a female-dominated way of exercising,” says Brathwaite. “But as fitness has grown as an industry, you now find that it’s not just aerobics anymore.” Brathwaite noticed this shift at the same time that obstacle course racing began growing in popularity. Realizing that this was an untapped market, the Brooklyn native started an outdoor boot camp to train newbies for upcoming races. The class became so popular that, last November, Brathwaite expanded by opening Trooper Fitness, in Manhattan. The midtown gym offers classes from strength training to metabolic conditioning to, of course, the boot camp that started it all. Not everyone will know which class is right for them, which is why Trooper provides a road map based on a member’s specific goals. “Our group exercise program actually reflects individualism in the sense that you have a plan, as opposed to just jumping around taking classes because your friend is doing it,” says Brathwaite. As a huge proponent of goals, Brathwaite sets his own. He flipped the script by competing at the NPC Brooklyn Grand Prix last October. “I’m constantly coaching other people, dealing with other people’s wants and needs,” he explains. “This is something that gave me new fire,

PRINCE BRATHWAITE’S invigorating me to push my limits beyond just maintenance.” Leading up to his first competition, in which he competed in all three categories—Physique, Classic Physique, and Bodybuilding—Brathwaite focused heavily on legs because leg size plays a major factor in how a competitor places. But the goal is to do more than simply do well—it’s to win. “I’m not an arrogant person, where I think I’m getting into something new and I’m necessarily going to be the best, but I am definitely doing it with the intention of winning. That being said, I want to give myself the most chances to win.” His get-it-done attitude and detailed training were enough to win his class in the Classic Physique division, qualifying him for nationals in Miami on Nov. 17. A win would earn Prince his pro card—he has two years to get it— though he’s made the decision to put it off and work on his physique. “Everyone at nationals is a winner, and they’re going to look like ones onstage, so I want to make sure I come in on point,” Brathwaite explains. “I want to add five to 10 pounds of muscle to my back and hamstrings.” Prince’s nutrition is dialed in, keeping him in single-digit body fat yearround. He sticks to whole foods—eggs, oatmeal, rice, veggies, and peanut butter sandwiches—fitting in meals

SHOULDERS AND ABS EXERCISE

Hanging Windshield Wiper

SETS

ROUNDS

6

8

6

10

5 Dumbbell Lateral Raise

Weighted Jackknife Crunch

5

10

5

0

5

10

5 Hammer Strength Shoulder Press

5

10

5 Dumbbell Front Raise

5

10

5

between meetings, clients, and his own training sessions, before hitting the hay at midnight. “My only regret with my training program is that I’m not getting as much sleep as I’d like, waking up around 5:30 or 6 a.m. for work,” says Brathwaite. Early mornings, late nights, lots of training, which he doesn’t even like. Prince sounds like a real trouper.


TRAIN

CROSSFIT INFUSION

FOR MORE

Tabata for Size Turn four minutes of pain into more muscle. BY JOE WUEBBEN

TABATA TRAINING IS AN intense form of high-intensity interval training (HIIT) that alternates 20 seconds of balls–tothe-wall work with 10 seconds of rest for four nonstop minutes (eight rounds). This punishing workout is the epitome of CrossFit for both its aerobic and anaerobic conditioning and fat-burning benefits. Yes, you can enhance conditioning and spur fat loss in just four minutes, but not if you half-ass the intensity. That said, the technique can also spark hypertrophy since time under tension (TUT) is maximized. Muscles get fatigued for extended periods and lean muscle tissue breaks down, which paves the way for muscle growth. Add Tabata into your current program by removing CrossFit exercises like wall balls 58

MUSCLE & FITNESS

HOW TO DO IT

TABATA PROTOCOL FINISHERS As a finisher on leg day… EXERCISE

ROUNDS

*

REPS

8

As a finisher on chest day… EXERCISE

ROUNDS

Ï

REPS

8 **

*“Load up the leg press with your body weight,” says Hysell. “If this feels heavy, find a lighter weight. Don’t rerack the leg press during your rest period unless safety dictates you must.”

and air squats and replacing them with weight-loaded moves. Craig Hysell, CF-L2, owner and head coach of CrossFit Hilton Head in South Carolina (convictiontraining.com), designed

DECEMBER 2016

**“Use 60% of your body weight for the load,” says Hysell. “If that feels too heavy, go lighter. Using a spotter is highly recommended.”

the hypertrophy-focused Tabata routines above. He recommends a leg press finisher after training legs and closing out with close-grip bench presses on chest day. PER BERNAL


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RECIPE OF THE MONTH

MEATLESS

FOOD I.D.

10 THINGS...

Grab some crab and make this salad from STK Los Angeles, p64.

Add muesli to your overnight oats for more protein and flavor, p72.

From pumpkin to watermelon, which seeds are best for your body, p74.

...you didn’t know about sugar, p76.

WHAT’S IN THE FRIDGE THIS MONTH

F O O D & P R O P S T Y L I N G BY S U S A N O T TAV I A N O

Chewing the Fat Amaze your guests with a garlicky, cheesy, yet surprisingly healthy ham. BY JENNIFER ISERLOH BRIAN KLUTCH

HAM GETS A BAD RAP FROM LIFTERS and bodybuilders since most ham products are high in sodium and contain more fat than chicken or turkey. However, baked ham is an extra-lean, high source of protein. Ham is also high in B vitamins: B6, which supports a healthy nervous system and adrenal glands, and B3 (niacin), which can help lower cholesterol and fat levels in the blood. This festive dish is better in two ways: It cuts back on the salt, just by going for a low-sodium ham, and adds in a superhealthy sauce powered by the goodness of kale, one of the top superfoods. The garlicky kale-Parmesan pesto is also a versatile condiment that can be used in eggs and sandwiches as well as soups and salads.


EAT

HOLIDAYS

BAKED HAM WITH KALEPARMESAN PESTO SERVES 6

3 lbs low-sodium, uncured, smoked ham 4 cups kale leaves, packed ¼ cup walnuts or pine nuts 2 garlic cloves ½ cup extra-virgin olive oil ¼ cup Parmesan cheese 1. Preheat oven to 350°F. Line a baking sheet with aluminum foil. Set ham on top of baking sheet. 2. Prepare pesto. Place kale, nuts, and garlic in a food processor and process until kale is finely chopped. Add olive oil and cheese and process until smooth. Spread 2 tbsp pesto over ham and bake 40 to 45 minutes until ham is hot and pesto starts to brown. 3. Rest ham 5 minutes on the countertop. Slice ham and serve remaining pesto on the side.

NUTRITION PER SERVING

356

29g

CALORIES

PROTEIN

23g

7g

FAT

CARBS

Survival of the Fittest ’Tis the season for gluttony, but don’t let the booze and creamy, fried, and fatty foods detract from your plan.

BY JENNA WERNER

DESSERTS If you want to fit into Santa suit, avoid the Its naturally sweet fl added sugars, and p vitamins makes fres dessert of choice. Be be the best option, a provides 3 to 4 gram And you can even ad canned whipped cre tablespoon has just

These finger foods can turn your fingers into Vienna sausages if you’re not careful. Start by filling half your plate with crudité before committing to questionable items. Nonfried proteins such as shrimp cocktail and chicken skewers should make their way onto your plate.

ABOUT THE CHEF

62

MUSCLE & FITNESS

DECEMBER 2016

K T O R F I S C H E R / A L A M Y. O P P O S I T E P A G E : K A R O L C Z I N E G E / A L A M Y; R . J. HINK L E /A L A M Y; DA N C O H A / S T O C K F O O D

HORS D’OEUVRES


DIPS A serving size of most dips is about 2 tbsp, not the weight of a lump of coal. And there’s plenty to choose from: Hummus offers protein and fiber from garbanzo beans and tahini, guacamole serves up healthy fats and is low in sodium, and any Greek-yogurt-based dip has a protein punch.

ALCOHOL

BRISKET While there are two varieties of brisket, a beef brisket flat half is the leaner choice. Purchase this cut and slow-cook it without sugary sauces. If you prefer the alternative cut, trim the fat before cooking. Postcooking, remove excess fat once meat is cooled completely. Brisket provides a good amount of protein, but focus on your portion size—stick to palm-size servings, 2 to 3 ounces.

SOUPS

POTATO LATKES

Skip the high-calorie and high-fat creamy soups for lower-sodium broth-based ones. Eating a vegetable soup that’s high in fiber before a meal can help stave off hunger, which can help you stick with smaller portions.

This Hanukkah classic is often fried in oil, which adds to your fat consumption. Try baking them, and add sweet potato, carrots, zucchini, and/or squash to the taters for added minerals. Substitute sour cream for plain Greek yogurt.

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EAT

RECIPE OF THE MONTH

Crab and Go

This crabmeat dish takes minutes to make and shells out plenty of protein, healthy fats, and flavor.

ABOUT THE CHEF

CRABMEAT SALAD WITH GINGER DRESSING Recipe courtesy of Chef Robert Liberato, STK Los Angeles MAKES 1 SERVING

2.5 oz jumbo lump crabmeat 5 pieces green melon, cut into 1-inch cubes 1 grapefruit segment, torched with sugar and cut diagonally dge of avocado, sliced h thinly sliced

GINGER DRESSING (SERVES 4) 1 tbsp chopped ginger 1 tsp mustard 2 tbsp honey Juice of 1 lemon 3 tbsp champagne vinegar ¼ cup canola or blended oil Salt and pepper 1.

CHEW ON THIS

ine salad ingredients

2.

ger

NUTRITION PER SERVING

360

16g

CALORIES

PROTEIN

24g

22g

CARBS

FAT


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EAT

15-MINUTE FEAST

ABOUT THE CHEF

PEA-BRAIN

Prawn Stars

Go big on protein, omega-3s, and antioxidants with this shrimp salad. BY CARLO FILIPPONE

SHRIMP & PEA SALAD MAKES 2 SERVINGS

1 lb frozen cooked and peeled shrimp ½ cup Persian cucumbers, sliced ¼-inch thick 1 cup peas Sea salt, to taste ½ cup grape tomatoes, halved 4 tbsp extra-virgin olive oil 3 tbsp red-wine vinegar 66

MUSCLE & FITNESS

1 1 2 3 8

tsp balsamic vinegar tsp minced garlic pinches dry oregano pinches black pepper cups greens, mesclun, or spring mix

1. Place unopened shrimp in cold water until thawed or leave in the DECEMBER 2016

refrigerator overnight. When ready to eat, rinse the thawed shrimp in a colander with cold water and allow to drain. 2. In a bowl, combine all the ingredients except for the greens. Toss well to coat. Place the greens in a serving dish and top with the shrimp mixture.

NUTRITION PER SERVING

630

60g

CALORIES

PROTEIN

26g

32g

CARBS

FAT

BRIAN KLUTCH


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Finger Lickin’ Good

Leave Colonel Sanders’ fatty fried chicken under the heat lamp and snack on this low-cal, flavorful version instead.

OVEN-FRIED CHICKEN M

2 1 t 1 ts ½ tsp blac ½ tsp g 2 eggs 1 lb chic Olive oil co 1. Preheat ov baking sheet w set aside. 2. Place cornflak black pepper, and processor and puls medium crumb form dried lentils. Transfer 3. Place the eggs in a whisk. Dip a piece o egg then press bo cornflake mixture. sheet. Repeat with r Coat the tops of the ch cooking spray. 4. Bake 15–20 minutes u has browned and the chicke through and no longer pink in Serve immediately.

GET BAKED

NUTRITION PER SERVING (¼-POUND CHICKEN, ABOUT 4 PIECES)

201

25g

9g

7g

CALORIES

PROTEIN

CARBS

FAT

68

MUSCLE & FITNESS

DECEM


EAT

1 FOOD, 5 WAYS

Turkey Bacon Turkey bacon has fewer calories and less saturated fat than pork bacon—just don’t go hog wild with your portions.

PAN-FRY IT

SWEET TOOTH?

UPGRADE YOUR VEG

CHOCOLATE BACON

Place 2 ch bacon in a skillet. Co minutes ov heat until to crisp. A chopped b Cook thre more, cov heat until cooked th with 2 tbs vinegar an

4 slices bacon in a old skillet. Place over m heat; cook six to eight s, turning once or ntil crisp. Drain er towels. Melt ¼ cup ed 70% dark chocolate all saucepan with 1 eavy cream over low ip bacon slices; let cool x paper.

ROAST IT

CHICKEN WITH KALE

FLAVOR UP

SOUP’S ON Place 2 ch bacon in a saucepan medium he to eight m bacon sta in 1 chopp pepper an two minute can black (15-oz) ca Simmer 10 uncovered

WRAP IT

BACONASPARAGUS WRAPS

70

MUS

CHEW ON THIS

TURKEY BACON

BACON (CURED)

Total fat

12g

Protein

10g

(per 1 oz serving)

C L IN T O N H U S SE Y/ S T O C K F O O D

Preheat ov Coat a bak cooking sp bacon in h asparagus half slice o sheet and with ½ tsp black pepp minutes un

at oven to 400°F. small baking sheet ooking spray. ge 2 handfuls of aves in the center et. Spread 1 tbsp mustard over the e of 1 boneless, ss chicken breast. acon slice in half yer it over top of n. Roast for 20 minutes on the rack until bacon p and chicken is d through.


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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. EDG-PR1 ©2016 BSN® For best results supplements should be taken as directed over time, at maximum dosage in conjunction with a healthy diet and regular exercise program. Results may vary.


MEATLESS MEALS

EAT

ABOUT THE COOK

Morning Mues Think of this muesli mashup as the next evolution in overnight oats—more protein, probiotics, and flavor. BY CHRISTOPHER MOHR, PH.D., R.D.

CHEW ON THIS

PROTEIN MUESLI

1. 2. 3. t

NUTRITION FACTS

297

15g

50g

6g

CALORIES

PROTEIN

CARBS

FAT

72

M


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EAT

FOOD I.D.

A Good Seed Know which seeds to snack on for protein, vitamins, and digestive health.

3 2

BY MEAGAN DRILLINGER

4

5

CHIA

1

1.

74

MUSCLE & FITNESS

Weight Man g ment Program.

DECEMBER 2016

BRIAN KLUTCH

F O O D S T Y L IN G BY S U S A N O T TAV I A N O

for your imm tem. They are high in phytosterols, which are plant compounds that help to balance cholesterol. But they tend to come packaged seasoned with salt, so be on the lookout.


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EAT

Sugar 1|  2| 

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W I N T E R M A S S WOR KOU T

Weekly Overview

Bench Press

Day 1: Day 2: Day 3: Day 4: Day 5: Day 6: Day 7:

Week 1: 4 sets x 12 reps, 90–120 sec. rest Week 2: 4 sets x 8 reps, 90–120 sec. rest Week 3: 5 sets x 5 reps, 90–120 sec. rest Week 4: 8 sets x 3 reps, 90–120 sec. rest

Workout 1 Workout 2 Rest Workout 3 Workout 4 Rest Rest

Barbell Squat

Training Program

80

MUSCLE & FITNESS

DECEMBER 2016

Barbell Military Press Week 1: 5 sets x 5 reps, 90–120 sec. rest Week 2: 8 sets x 3 reps, 90–120 sec. rest Week 3: 4 sets x 12 reps, 90–120 sec. rest Week 4: 4 sets x 8 reps, 90–120 sec. rest

Deadlift Week 1: 8 sets x 3 reps, 90–120 sec. rest Week 2: 6 sets x 4 reps, 90–120 sec. rest Week 3: 5 sets x 5 reps, 90–120 sec. rest Week 4: 4 sets x 6 reps, 90–120 sec. rest

G RO O MIN G BY D O NN A WAT S ON

This basic program centers on applying an appreciable amount of tension (weight used), metabolic stress—achieved with techniques like dropsets, giant sets, and rest-pause training—and muscular damage through specific rep ranges (4x12, 5x5, 4x8, 8x3) to increase time under tension. By the end of Week 4, you should notice a major difference in both appearance and strength in your upper back and shoulders. After all, if you want to rip through that ugly sweater (sorry, Granny), then you need a special focus on your traps and delts so your physique stands out.

Week 1: 4 sets x 8 reps, 90–120 sec. rest Week 2: 5 sets x 5 reps, 90–120 sec. rest Week 3: 8 sets x 3 reps, 90–120 sec. rest Week 4: 4 sets x 12 reps, 90–120 sec. rest


D I R E C T I O N S : Exercises marked A, B, C, and D are to be performed as a giant set.

MONDAY EXERCISE

SETS

*

REPS

REST

– 4

4 4. Triceps Extension

4 **

1

20

90–120 sec. –

*See chart on opposite page for sets and reps. **Perform pushups with hands spaced wider than shoulder width. Use a restpause protocol, resting on knees when needed, no longer than 15 to 20 seconds, until the target reps are reached.

Bench Press Ensure that there is a slight arch in your lower back and that your shoulder blades are squeezed together. This creates a stronger base from which you can press, increasing the amount of power you produce.


W I N T E R M A S S WOR KOU T

TUESDAY EXERCISE

SETS

*

REPS

REST

**

4. Lat Pulldown

4 4

4

4 ***

1

15-20

60–90 sec. -

*See chart on page 80 for sets and reps. **Perform with either dumbbells or a barbell. ***Perform pushups with hands spaced wider than shoulder width. Use a restpause protocol, resting on knees when needed, no longer than 15 to 20 seconds, until the target reps are reached.

Wide-grip Barbell Shrug Grip the bar wider than shoulder width. Shrug your shoulders as high as possible, pause, and then slowly lower the weight with control.


Wide-grip Pushup A wide hand placement puts you in a position to more effectively target your muscle fibers in the way that they naturally lie across your chest.

Training Tips for Putting on Mass Safely 1. Press with a neutral grip if your shoulders are beat up

2. Change the angle

Face Pull Set a cable pulley to the midway point with a rope attachment. Holding the rope with your arms fully extended, squeeze your shoulders together and row the weight to your face, internally rotating your hands so your palms face the floor.

3. Incorporate a thorough warmup

Upper-body Warmup EXERCISE

SETS

-

Barbell Squat Rest the barbell on the top of your traps (this is known as a “high bar” position) and grasp it just outside shoulder width. With your elbows down and in, descend into the squat, keeping your torso upright and your head straight. Explode back up. That’s one rep.

1

REPS


W I N T E R M A S S WOR KOU T

THURSDAY EXERCISE

SETS

REPS

-

-

*

REST

Seated Row Ladder

REPS

REST

2

4

4

3

3

3

-

6 Set 4: Drop weight 10–20 lbs

8

No rest

Set 6: Drop weight 10–20 lbs

12

No rest

Set 8: Drop weight 10–20 lbs

16

No rest

3 4. Seated Row Ladder

1

Work to 20

90–120 sec.

*See chart on page 80 for sets and reps.

Bentover Rear DB Flye Hold a dumbbell in each hand, bend your knees slightly, and lower your torso until it’s at a 45-degree angle. Contract your upper back and raise the weight until your arms are parallel with the floor. Hold for one second at the top. 84

MUSCLE & FITNESS

DECEMBER 2016


Keys for Adding Mass Fast Keep cardio Mo hap add wh pu Sci per int sim

Hit the sack “D say of S un dec sle eig

Be flexible with calories “Yo bas act the R.D Pit ma dis the fat gra we and aro

Consider collagen protein Th pro join app the

Drink up


W I N T E R M A S S WOR KOU T

Barbell Romanian Deadlift Lower the bar until it’s a few inches below your knees. With a straight back, explode your hips forward and lift the weight up until you’re standing upright. Repeat.

Pullup Grasp the bar wider than shoulder width and pull yourself up until your chin passes the bar. (You should feel tension in your lats and midback more than in your bi’s.) Take three to five seconds to lower yourself, then pull yourself back up.

FRIDAY EXERCISE

*

SETS

REPS

-

-

REST

4

**

4

4

4

4. Weighted Back Extension ***

3

10

1

90–120 sec. -

*See chart on page 80 for sets and reps. **Lower every pullup rep slowly for a count of three to five seconds (slow eccentrics) before pulling yourself back up to the top as fast as you can. ***Perform prone (facedown) dumbbell posterior flyes on incline bench with no more than 25- to 30-pound dumbbells. Do not set the weights down, and use a rest-pause protocol, resting only when you need no longer than 15 to 20 seconds, until the target reps are reached. 86

MUSCLE & FITNESS

DECEMBER 2016

Weighted Back Extension Lock your ankles into a hyperextension bench and pick up a weight. Keep a straight back as you slowly lower yourself, and then slowly return to the start position.


7-FISH FEAST > Deck the kitchen table this holiday season

with these protein-packed, low-cal fish dishes.

Linguine with Red Clam Sauce and Fresh Basil

Seared Ahi with OliveTomato Tapenade

MAKES 1 SERVING

MAKES 1 SERVING

BY DE VIN ALE X ANDER /// PHO T OGR A PHS BY SA M K A PL A N /// FOOD & PROP S T YLING BY VICTORIA GRANOF

2 6.5 oz cans chopped clams, drained and rinsed ½ cup marinara sauce (Look for one that’s as low in calories, sugar, and salt as possible.) 3 oz whole-wheat linguini 2 tsps grated pecorino romano cheese 3–4 fresh basil leaves, cut into very thin slivers

CHEF’S TIP

1. Combine clams and pasta sauce in small saucepan over low heat. Stir occasionally. 2. Bring large pot of water to boil. Cook linguini according to package directions, omitting any suggested oil. Drain linguini and transfer to a medium shallow bowl. 3. Spoon sauce over top. Sprinkle with cheese and basil. Serve immediately.

THE MACROS g

g

½ medium Roma or plum tomato, cut into ¼-inch cubes 2 tbsp black-olive tapenade (Look for one relatively low in fat, about 4g per 2 tbsp.) 6 oz sashimi-grade ahituna steak Olive-oil spray (propellant-free) Sea salt and freshly ground black pepper, to taste

g 1. Mix tomatoes and tapenade in a small bowl. 2. Place a grill pan over medium-high heat. 3. Lightly mist both sides of tuna with spray, then season both with salt and pepper. Place in hot pan. Cook until it has medium-brown grill marks, 45 to 90 seconds. Flip and repeat. Sear edges in same fashion, if desired. Transfer to plate. Top with tapenade. Serve immediately.

T H E M AC RO S

287

CALORIES

2g

CARBS

53g

PROTEIN

6g

FAT


CHEF’S TIP


CHEF’S TIP


7-F I SH F E A ST

ParchmentBaked Pesto Halibut & Veggies MAKES 1 SERVING

1.

2.

3. 4.

CHEF’S TIP g

5.

Scallop Seviche MAKES 1 SERVING N O T E : Don’t make this recipe too far in advance. After five or six hours, the scallops could start to get mushy.

T H E M AC RO S g

g

3 tbsp lime juice, freshly squeezed 1 tsp extra-virgin olive oil 1 tsp Fresno chili (red jalapeño), very finely chopped 2 tbsp fresh cilantro leaves, coarsely chopped Sea salt

cup (¼-inch) fresh pineapple cubes 6 oz sea (jumbo) scallops, rinsed, patted dry, and quartered 1. Mix all ingredients in a small bowl. Refrigerate for at least 20 minutes (up to a few hours). Serve immediately.

THE MACROS

230

29g

15g

6g

CALORIES

PROTEIN

CARBS

FAT


CHEF’S TIP

SalmonArugula Salad with Hearts of Palm & SundriedTomato Vinaigrette MAKES 1 SERVING salmon fillet (skin removed) -oil spray (propellant-free) salt and freshly ground black epper, to taste ps (loosely packed) arugula aves, torn p (¼"-thick) rounds jarred hearts palm p sundried tomatoes (not l-packed), rehydrated if ecessary and cut into thin strips p capers, drained p light sundried-tomato naigrette sp freshly squeezed lemon juice p shaved parmesan cheese

Crab-Stuffed Shrimp

1.

MAKES 2 SERVINGS p g y ,p y natural 1 tsp lemon zest 1 tsp Fresno chili pepper (red jalapeño), very finely chopped 1 tbsp whole-wheat panko breadcrumbs 8 oz extra-large (21–25 count) shrimp Olive-oil spray (propellant-free) 1. Preheat oven to 475°F. Line a small baking sheet with nonstick foil. 2. Mix crab, mayonnaise, lemon zest, and chili in small bowl until combined. 3. Spread breadcrumbs on a small plate. 4. Butterfly shrimp. Peel all but the tail (and the last joint of the shell) off shrimp. On a cutting board, stand a shrimp so that it arches toward the ceiling. Carefully stretch it from head to tail in a straight line with tail pointing away from 92 MUSCLE & FITNESS 2016

g p, g to cut all the way through. Run under water to clean. Shake dry. Repeat with remaining shrimp and place each side by side, not touching on baking sheet. 5. Divide crab among shrimp and then form a tight mound on top of each shrimp. Dip each, carefully turning it upside down into breadcrumbs to lightly coat crab. Return to baking sheet. 6. Sprinkle any remaining panko evenly over the tops. Mist tops lightly with spray. Bake seven to 10 minutes or until shrimp is no longer translucent throughout. Serve immediately.

st salmon with spray, then season salt and pepper. 2. ace a small nonstick frying pan medium-high heat. Add salmon. k until lightly browned on outside, flip. Cook other side until lightly wned. Then turn heat to low and continue cooking, flipping once until desired doneness is reached (somewhere between slightly and no longer translucent throughout), two to four minutes per side total. 3. In a medium bowl, toss together arugula, hearts of palm, sundried tomatoes, capers, vinaigrette, and lemon juice until well combined. 4. Transfer salad onto a serving plate and top with salmon and parmesan.

THE MACROS

389

THE MACROS

195

35g

3g

4g

CALORIES

PROTEIN

CARBS

FAT

DECEMBER 2016

42g

CALORIES

PROTEIN

11g

19g

CARBS

FAT


CHEF’S TIP


ICE MAN > FOUR-TIME WORLD’S STRONGEST MAN WINNER MAGNÚS VER MAGNÚSSON ON TODAY’S COMPETITORS AND WHY ICELAND BREEDS THEM SO WELL.

BY MIKE HAMMER

ARANDALL J. STROSSEN/IRONMIND

agnús Ver Magnússon has built a powerful body of work. Though it’s been a while since he officially held the title of World’s Strongest Man, he’s been carrying the competition on his massive back and reputation for nearly three decades. The 53-year-old may not have been the biggest man in the competition—but he certainly had the biggest impact. “I like being appreciated for what I did,” he admits. With an unprecedented four WSM titles, including three in a row—only Mariusz Pudzianowski has more total wins with five—the rugged Icelander was the Incredible Hulk in a universe of Herculeses, and his name was as synonymous with his sport as Michael Jordan’s or Babe Ruth’s had been to theirs. And it all started on a small farm, somewhere in rural Iceland—which is somehow the land of the giants in the sport—and Magnús would soon tower above them all.

“I was always stronger than the rest of the kids,” he admits. “I was working on my grandfather’s farm when I was really young, and I was throwing hay bales around like they were nothing. This being Iceland, a powerlifter moved to my village—which only had about 1,000 people—and he started a sports council with weightlifting equipment, and it didn’t take long for me to get hooked.” Ver Magnússon opened up the Jakabol gym—now a breeding ground for Strongmen including Hafthór Björnsson—with his own handmade equipment in 2009 in Iceland’s capital and only real city, Rekjavik. There, he met his predecessor as Iceland’s premier powerlifter, Jón Páll Sigmarsson, and began training with him and quickly surpassed him as the country’s strongest man. “He taught me quite a bit,” says Ver Magnússon, and from 1989–91 he won medals in the European Power Lifting Championships and placed third in Iceland’s Strongest Man in 1985, with Sigmarsson taking the top spot. “I got a taste and wanted to be the best, so I started training more and got invited to the Scottish Highland Games,

and I beat everybody,” he recalls. “Sigmarsson got hurt, and I got invited to take his place. I left powerlifting and knew I’d found my path in Strongman.” It was a path of destruction as far as his competitors were concerned. He won his first WSM championship in 1991, and when he came in second the next two years, personal frustration weighed on him heavier than the trucks he pulled. “The first time I won people might have thought I was lucky,” he says. “Then I got second in ’92 and ’93, and I realized the only reason I didn’t win was that I wasn’t prepared properly.” So he revolutionized the training process for the competition and ripped off an unprecedented three titles in a row. Only American Bill Kazmaier had completed this feat (1980-82). “We used to train like powerlifters, but we kind of changed our training so that it would better fit the competition itself,” he explains. Thing like pushing his muscles to the limits in training to be able to overcome the lactic-acid buildup that occurs during competitive Strongman challenges, which include tossing poles and kegs

DECEMBER 2016

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WOR L D’S ST RONG E ST M E N

96

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VERYSTRONG MEN

The World’s Strongest Man competition has come a long way since its days airing on ESPN2 at four in the morning. Today’s competition is stacked with men who are lifting heavier, breaking world records, and even finding fame in Hollywood.

DECEMBER 2016

BY BOB GUCCIONE JR.

GILBERT CARRASQUILLO/GETTY IMAGES

and the traditional overhead circus barbell press. “You’ve gotta get your body used to going further,” he explains. That came from working out a minimum of five days a week for two to four hours a day. “So a lot of basic lifting—but a lot of repetition as well,” he says. “A leg day would consist of squats, stepups, and leg presses for one minute at a time; you’d do 25 to 30 reps on that. My training was about more than strength—it was about being more prepared for lactic-acid buildup than your opponent. That’s brains over brawn.” He also believes today’s competitors have a tremendous advantage when it comes to training techniques and equipment over the men he vanquished in the ’90s. That being said, he still thinks he’d kick ass if he were competing today. “I never trained with the [Atlas] stones when I was competing,” he says. “But I was the best in the world at it. So yeah, I think I’d do pretty well with today’s training.” Ver Magnússon stopped competing nearly 20 years ago, but he still travels the world officiating at Strongman competitions. As far as today’s competitors go, he respects breakout American Brian Shaw, but the guy he’s got his eye on is his up-and-coming protégé and fellow Viking Jón Valgeir Williams. “He’s the only one who could keep up with me in training,” he unashamedly admits. As for the proliferation of Icelanders among the strongest competitors in the world, he’s got a simple explanation. “It’s in the genes, man,” he says. “We’re Vikings! This was not an easy place to settle! You had to be tough, man. Only the strongest survive!”


W HAFTHÓR BJÖRNSON

S BRIAN SHAW

S ŽYDRUNAS SAVICKAS

Hafthór Björnson’s name, to our ear, suggests that he either is Thor or is half of the mythical Norse god, but any way you consider it, it invokes the supernaturally powerful. Most recognizable as Gregor “the Mountain” Clegane from Game of Thrones, Björnson was almost drafted by the Indianapolis Colts back in 2013, but they decided not to follow through. Uh, was the GM on crack? Björnson, who consumes 8,000 to 10,000 calories a day, started out as a basketball player in his native Iceland until a knee injury ended his competitive playing. The compatriot and protégé of Magnús Ver Magnússon was soon breaking records, most impressively in 2015, when he carried a 30-foot log weighing 1,433 pounds for five steps. The previous record holder, another Icelander, Orm Storuflsson, who’s been dead for nearly 1,000 years, managed three steps before it broke his back. Wimp.

Brian Shaw is widely viewed as the strongest man in the world. The fact that he’s won four WSM competitions (including this year) and is the first to hold the World’s Strongest Man and the America’s Strongest Man titles at the same time goes a long way toward proving the point. The former college-basketball player, who was studying to be a fitness coach, stopped by a booth at a strength and fitness convention in 2005. On display was a cast-iron, 172-pound dumbbell. Shaw lifted it pretty effortlessly—one-handed. The guy running the booth told Shaw that only about four people in the world had been able to lift that with one hand in the past 50 years. That’s when Shaw found his calling. Shaw eats seven meals a day, whether he wants to or not, and trains four days a week in the various Herculean events that make up the WSM. Shaw’s ultimate goal is to win six titles—the most ever—though he admits he has nothing else to prove.

Don’t let his baby face fool you. Savickas is a four-time WSM winner and has won the Lithuanian Strongest Man title an astonishing 12 times. He has attributed his strength to milk, which was particularly plentiful in his home since his mother “worked in a milk factory.” Legend has it that at 3 years old he built cinder-block forts in his grandmother’s backyard. In other words, he was destined for this and started competing after seeing a broadcast of WSM on Lithuanian TV in 1989. At 13, he set national powerlifting records before blowing out both knees during a lift in 2001. Most people would have been happy just to walk properly again, but Savickas stubbornly resumed training, this time solely for Strongman competitions. Incredibly, he won back-to-back world titles in 2009–10 and again in 2012 and 2014.

WSM Competitions: 2011 (6th); 2012 (3rd); 2013 (3rd); 2014 (2nd); 2015 (3rd); 2016 (2nd) Arnold Strongman Competitions: 2012 (10th); 2013 (8th); 2014 (5th); 2015 (7th); 2016 (5th) World Records: Fastest to carry two refrigerators 20 meters; Keg Toss (15kg keg gets thrown 7.15 meters); Monster Log (carried 1,433-lb log five steps)

WSM Competitions: 2008 (3rd); 2009 (3rd); 2010 (2nd); 2011 (1st); 2012 (4th); 2013 (1st); 2014 (3rd); 2015 (1st); 2016 (1st) Arnold Strongman Competitions: 2010 (5th); 2011 (1st); 2012 (4th); 2013 (2nd); 2014 (2nd); 2015 (1st); 2016 (2nd) World Records: Stone Lift (555 lbs over a 48-inch platform); 300-lb dumbbell overhead press

AGE: 28 | HEIGHT: 6'9" | WEIGHT: 416 LBS | HOME: ICELAND

AGE: 34 | HEIGHT: 6'8" | WEIGHT: 425 LBS | HOME: COLORADO

AGE: 41 | HEIGHT: 6'3" | WEIGHT: 375 LBS | HOME: LITHUANIA

JASON BREEZE/COURTESY OF MHP; PER BERNAL

WSM Competitions: 1998 (2nd); 2000 (2nd); 2002 (2nd); 2003 (2nd); 2004 (2nd); 2009 (1st); 2010 (1st); 2011 (2nd); 2012 (1st); 2013 (2nd); 2014 (1st); 2015 (2nd) Arnold Strongman Competitions: 2003-08 (1st); 2010 (2nd); 2011 (3rd); 2012 (3rd); 2014 (1st); 2015 (2nd); 2016 (1st) World Records: Log Lift for Max Weight (503 lbs); Apollon’s Axle Press for Max Weight (474 lbs); Apollon’s Axle Press for Reps (366 lbs) x 8; Giant Wooden Log Lift for Max Weight (460 lbs); Giant Barbell Deadlift for Reps (710 lbs) x 10; 49-lb Medicine Ball for Height (17 feet); Atlas Stones (25.65 sec.); Metal Block Press (330 lbs); Hummer Tire Deadlift for Max Weight (1,155 lbs); Heavy Super Yokes (1,410 lbs), 3.87 sec.

DECEMBER 2016

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WOR L D’S ST RONG E ST M E N

S EDDIE HALL

MIKE BURKE X

Hall recently became the first person to deadlift 500kg (1,102 pounds)—and it almost killed him. He collapsed immediately after completing the lift at the World Deadlift Championship in Leeds, England, bursting blood vessels in his brain. The bearded, mohawked man is just outside the top echelon of WSM competitors, but only just—he finally cracked the top three this year. He’s clearly a star on the rise. At 6'3" and 410 pounds, this human anomaly recently underwent five hours of tests at Staffordshire University in the U.K. to measure the impact his training (and 10,000-calories-per-day diet) has on his body. He astonished the head of the department, Peter Jones, Ph.D., who said: “He’s producing a huge amount of force but has this amazing cardiovascular physiology to be able to do that. In all my time as a sports scientist I’ve never worked with an athlete quite like him. He’s unique.”

Mike Burke is perhaps Brian Shaw’s closest rival—and also one of his best friends and training partners. Although he started competing as a Strongman only in 2008, he has consistently placed near the top in every tournament he’s entered, even winning the 2012 America’s Strongest Man title. Burke is known for having a prodigiously strong grip, a vital component to Strongman success. He attributes his grip strength to more than 20 years on the job as a construction worker: “I’ve swung a hammer and carried wooden beams most of my life. Working with your hands gets your grip stronger,” he says. One of his exercise tips: Soak a bath towel in water, then wring it out dry; repeat this six to eight times. At the America’s Strongest Man in 2012, Burke nearly severed his finger after losing control of a 330-lb keg he was loading into a giant wheelbarrow, but due to his fierce attitude, he still wanted to continue. He did and won the event.

WSM Competitions: 2012 (6th); 2013 (6th); 2014 (6th); 2015 (4th); 2016 (3rd) Arnold Strongman Competitions: 2015 (6th); 2016 (9th) World Records: Heaviest Deadlift (500kg); Long Bar Deadlift

WSM Competitions: 2012 (5th); 2013 (5th); 2014 (4th); 2015 (5th) Arnold Strongman Competitions: 2012 (5th); 2014 (3rd); 2015 (4th)

AGE: 28 | HEIGHT: 6'3" | WEIGHT: 410 LBS | HOME: ENGLAND

MUSCLE & FITNESS

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C HR IS T O PHER B A IL E Y; R A NDA L L J. S T RO S SEN / IRO NMIND

98

AGE: 42 | HEIGHT: 6'6" | WEIGHT: 340 LBS | HOME: COLORADO


THINK YOU’RE TOUGH ENOUGH TO JUST WATCH? Tune in to Broken Skull Challenge Wednesdays on CMT 10 p.m. ET.

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JUST CALL HIM STEVE > After being one of the most

JASON ELIAS

magnetic WWE Superstars, Stone Cold Steve Austin has ridden off into the California sunset to live life simply as Steve Austin and host of his “badass” competition show, Broken Skull Challenge. BY JASON STAHL

ONE WOULD THINK A man who was a legend in the squared circle, an actor, author, TV host, and now an entrepreneur, would love the spotlight. Stone Cold Steve Austin was the former leather-vest-wearing, beer-chugging, middle-fingerflipping, rule-breaking son of a bitch who gave Stunners to everyone from The Rock and Vince McMahon to Santa Claus and even Donald Trump. The sound of the broken glass at the start of his entrance music would send the crowd into hysteria. The Texas Rattlesnake was one of the biggest stars WWE ever had until he retired from in-ring competition in 2003 after WrestleMania XIX, citing neck issues. He’d make the occasional return as a guest referee or to pull a promo that would usually end with someone on the receiving end of his Stunner and the crowd eating it up. Nowadays Austin, sans the Stone Cold moniker, is enjoying his postwrestling career living mostly in California and spending time on his ranch in South Texas. He’s the host of the CMT hit competition show Broken Skull Challenge, where he now gets to put some of the fittest athletes through a gantlet of obstacles like the Nutcracker. Austin, who turns 52 this month, has launched his own craft beer and a line of knives. He’s never going to wrestle again, and he’s OK with that. Steve Austin is now enjoying life simply as Steve Austin.


What’s it like to host Broken Skull Challenge? SA : It’s a paid vacation for me to hang out with some of the best athletes in America and be in the sunshine on a mountain in a desert. It’s a pretty good job. M & F:

What do you do while you’re in the desert?

I stay in a badass 45-foot trailer. I got my gym. I get all my meals cooked. I have my Kawasaki Mule to ride around 400 acres. I usually get my workout done at 5:30, six in the morning because the temperature varies so much out there— you’ll have a couple of 100° days and suddenly ice on the ground. Then I get ready for the day, do a couple of podcasts, and ride around the property. Were you injured last spring?

I had surgery back on April 20, a total reconstruction of my right rotator cuff, an irregular tear in the labrum— the supraspinatus, infraspinatus gone—and I detached my biceps, so they had to attach that. I went on a heavy strength kick and ended up tearing it. Thought I needed to be strong again for some reason. Did that affect how you train?

How’s the rest of your body?

I had my PCL replaced in my left

GEORGE PIMENTEL/GETTY IMAGES; SCOTT HIRANO

Right now I’m doing volume training to get blood in [the shoulder] because I still can’t explode with that side. I’m doing more of a bodybuilding-type workout because I’m trying to rebuild the atrophy in my whole right side. After all the torture and punishment I put my body through, heavy triples, doubles, singles, and fives, probably it’s not what I need to be doing. I’m being careful with how I’m training not to aggravate the shoulder. I also have a bike in my trailer. I can get some pretty good cardio sessions in.


ST EV E AUST I N

knee a couple of years ago. I had my left rotator cuff rebuilt in 2011. C3, C4 were fused up in ’99. Triceps reattached in ’92. Three broken bones in my lower back they won’t fix. I got a PCL missing in my right knee. I’m not going to have that replaced because I can still squat. That being said, I feel pretty damn good. What makes Broken Skull Challenge tougher than other competition shows?

The result is an obstacle course named the Skullbuster, but you’ve got to win three rounds of competition to get there. That Skullbuster might be suited more to your body type, but if you can’t get by that guy in the trench, he goes on. There are some epic battles that last five minutes; it’s absolutely brutal. You’re going to need a gas tank when you come out of there. What toll does being in the desert take on you?

There are five days of filming each week. Around Day 3, you’re yelling at people like a drill sergeant, but motivating, barking out instructions. I’ll get extremely hoarse, and my throat will just kill me. Weathering the storm of getting a sore throat and going through three or four layers of SPF 50 sunblock— I’m like an albino—is still a pretty easy gig. Have there been any injuries?

We haven’t had anything severe. We’ve had a shoulder pop, a concussion when a guy caught a knee to the head, and blisters.

LEFT: Stone Cold Steve Austin celebrating with a “Steveweiser” after defeating Scott Hall at WrestleMania X8. ABOVE: Steve Austin and his beer, Broken Skull IPA, in partnership with El Segundo Brewing Company. Along with his own beer, Austin has a Broken Skull knife with Cold Steel.

Heartbreak Hill. It’s 100 feet long, it’s 45 degrees, and it’s going to be there all day long. How would you compare the female contestants with the men?

They don’t need Steve Austin with my reattached parts running that course. I’ve got a reputation for toughness through pro wrestling.

Man, those ladies come out and wreak havoc. They have more ranges of emotion than the guys. The guys are always trying to be the tough guy or psych people out. The women are just as aggressive as the guys, if not more so.

Which is the most challenging obstacle?

How many times do you utter the word “badass” on the show?

Do you test the course?

Golly. If you had to take a shot of tequila every time I said badass, you’d be hammered by the end of the show. Badass has been part of my vocabulary for a long time, predating my wrestling days. When someone tells you, “Hey, did you see who won the Arnold? The second-place guy was badass.” What do you mean? Well, he’s hard, shredded, cut—the whole package. Badass is an easy way to explain just about anything. Have you always been a badass?

Growing up, I was just a guy who


ST EV E AUST I N

worked hard at everything I did. Then I got to play one on TV when I turned into that badass Stone Cold Steve Austin character. That worked for me in [WWE]. Nowadays, going to an airport, living life, I’m just being Steve Austin. The Royal Rumble is returning to the Alamadome, where you won it back in 1997. Heard you’ll be making an appearance.

No, I haven’t heard anything about that. You can only make so many gratuitous appearances. When you’re used to working on top and then you go back to these lesser roles, it’s kind of hard on the psyche.

ABOVE: Steve Austin is the host of Broken Skull Challenge, in which some of the fittest athletes in America compete for $10,000. Here we see two contestants competing in the Sandbag obstacle in Season 4.

Do you miss wrestling?

When you first get out of the business, you miss the boys, the pops, the crowd. Sometimes you miss the travel. These days, I’m able to go through life and have good memories of it, but I don’t yearn for anything. It’s out of my system. What were your favorite Stone Cold Stunners?

Any time I got Vince [McMahon]. Then, all the ones I gave to The Rock. The way he took it just made it mean so much.

Badass is an easy way to explain just about anything.

You were known to chug beers in the ring, and now you have your own beer.

I collaborated with El Segundo Brewing Company to come out with Broken Skull IPA, designed specifically for my taste buds. It’s hoppy; it’s 6.7%. It’ll finish smooth, and it doesn’t taste like you’ve got that bitterness in your mouth. It’s going to hit you about midpalate. If you like IPAs, you’ll recognize this as a quality beer. It tastes like heaven.

We’ve got that Broken Skull knife [with Cold Steel] out. Then being a brand ambassador for Kawasaki 104

MUSCLE & FITNESS

Any future movie plans?

I find movie sets monotonous, boring, and painful. I love being me in a reality-television setting. What’s your diet like these days?

I’m at 3,000 calories a day. Break-

DECEMBER 2016

Then you wash it all down with a Broken Skull IPA.

Well, when you’re trying to lose fat, you’ve got to stay away from alcohol. It’s got to be eliminated before your body can burn carbs, fat, anything stored. Alcohol jumps to the front of the list. As much as I love Broken Skull IPA, I haven’t had one in quite some time. At 51, it’s hard to burn fat. As much as I love [the beer], I have to keep the Heisman stiff arm on it to get where I’m going.

COURTESY OF CMT

What else are you working on?

has been a blast because that plays into who and what I am. I’ve always grown up in the outdoors. I’ve always had buggies, motorcycles, and four-wheelers. Between all the projects, we’re working on things I can’t talk about right now.

fast is 12 egg whites and a cup and a half of oatmeal. Then, my next two meals are 8 ounces of chicken thighs. I know chicken thighs are a little high in fat, but I add that into what my macros are. I got so burned out on chicken breast and beef. I’ll eat three fruits, probably three apples; 2 tablespoons of peanut butter. Dinner will be a 10-ounce piece of salmon and two servings of broccolini. I might add a few more calories with some MCT oils. That sounds low for a guy my size, but my metabolism is pretty damn slow.


LOSE 106

PHOTOGR APHS BY SIMON MCDERMOT T-JOHNSON

MUSCLE & FITNESS

DECEMBER 2016

SDDDSDSDSDDSSD

Build strength and size on a strict diet. BY JOHN KIEFER

£


HOW IT WORKS We recommend following the Carb Nite Solution, a diet plan described on page 112. This approach will result in fat loss and maintenance of your hardearned muscle. In the gym, you’ll follow the workouts on the next few pages. Your goal is to stimulate your central nervous system (CNS)—your muscles’ control center—without overly taxing it. Your CNS needs carbs to recover, so it doesn’t pay to risk denying it the nutrients it needs. To get your CNS to activate muscle without burning it out, use partitioned set ramping—a series of low-rep sets that get progressively heavier (see “Plans of Attack” below). For low-carb dieters, this yields better results than performing multiple heavy sets with the same load. Follow the program to the letter and you’ll see your six-pack within weeks.

Day 1 1A DUMBBELL

1B CABLE

[NOT SHOWN]

[NOT SHOWN]

LUNGE (SD)

CRUNCH (SD)

Sets: 4 Reps: 20

Sets: 4 Reps: 20

£ Step forward and lower your body until your front thigh is parallel to the floor.

£Use the rope handle and pull it behind your neck. Kneel and crunch.

With any exercise where you bend forward, keep your lower back arched.

2 ROMANIAN

3 LEG PRESS

Sets: 2 Reps: 8

Sets: 3 Reps: 4, 4, 4, 4

£ Hold a barbell against the front of your thighs. Bend your hips back until you feel your lower back is beginning to lose its arch. Squeeze your glutes and hamstrings to come back up.

£Use the leg press machine and bend your knees until they’re at 90 degrees. Do not let your lower back come off of the pad.

DEADLIFT (SD)

[NOT SHOWN]

4 LEG CURL (SD) [NOT SHOWN]

Sets: 3 Reps: 6–8

£Lie down on a leg curl machine and secure your ankles. Make sure the axis of the machine lines up with your knees. Curl your legs.

5 CALF RAISE

IN LEG PRESS (SD) [NOT SHOWN]

Sets: 3 Reps: 6–8

£Use a 45-degree leg press station and place the balls of your feet on the plate. Perform calf raises as normal.

DIRECTIONS FREQUENCY: Perform each

workout (Day 1, 2, 3, and 4) once per week. TIME NEEDED: 60 min. HOW TO DO IT: On Day 1, perform 1A and 1B as a superset. Do one set of A, then one set of B. Rest and repeat for all the sets. Treat all other exercises as straight sets, completing all the sets for one move before going on to the next. Make sure you note which training method to apply to each set (see “Plans of Attack,” at right, for descriptions of each technique).

(PSR)

Plans of Attack PARTITIONED SET RAMPING (PSR) FAST (FST) DROPSET (DROP)

NEGATIVE (NEG)

STANDARD (SD)


L OSE C A R B S, GA I N M US C L E

Day 2 1PUSH PRESS 2 ONE-ARM (PSR)

[NOT SHOWN]

Sets: 3 Reps: 3, 3, 3, 3, 3

£Hold a barbell at shoulder level with hands shoulderwidth apart. Dip your knees and use momentum to power the bar overhead.

DUMBBELL UPRIGHT ROW (SD)

3 BENTOVER LATERAL RAISE (SD)

4 5 SHRUG (DROP) DUMBBELL [NOT SHOWN]

Sets: 4 Reps: 10

FLOOR PRESS (SD) [NOT SHOWN]

[NOT SHOWN]

Sets: 2 Reps: 8

Sets: 3 Reps: 10

£

£Hold a dumbbell in each hand and bend forward at the hips so your torso is parallel with the floor. Raise the weights 90 degrees.

£Hold the bar with a shoulder-width grip and shrug your shoulders as high as you can. Perform 10 reps, reduce the load, and repeat.

Sets: 3 Reps: 4–8

£Lie on the floor and hold the weights as you would in the bottom of a bench press but with your palms facing in. Press the weights up.

6 BODY-WEIGHT TRICEPS EXTENSION (SD)

Sets: 2 Reps: As Many As Possible

£Set a barbell at b t hi l li

What About Cardio? The first thing guys tend to think of when they want to lose weight is how much cardio they’ll need to do. The answer is probably a lot less than you expect. Try the following three days per week on nonlifting days. £ £ £ 108

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7 LAND-MINE

ROTATION (SD) Sets: 2

ÂŁWedge a barbell into a corner and load the end nearest you. Grab the top of the collar. Keeping your hips as square to the corner as possible, twist your torso from side to side. Do not rotate at the hips.


L OSE C A R B S, GA I N M US C L E

Day 3 1INCLINE

2 INCLINE

3 4 DRAGON FLAG CLOSE-GRIP

[NOT SHOWN]

[NOT SHOWN]

Sets: 3 Reps: 3

Sets: 4 Reps: 4–8

Sets: 2 Reps: 10

£

£Set an adjustable bench to a 30- to 45-degree incline and lie back against it with a dumbbell in each hand. Press the weights straight over your chest.

£Set up the same as the incline press, but have your palms face each other. Lower your arms until you feel a stretch and then bring your arms back together.

DUMBBELL PRESS (SD)

DUMBBELL FLYE (SD)

(NEG)

PULLDOWN (PSR)

[NOT SHOWN]

Sets: 2 Reps: 3, 3, 3, 3, 3

£Attach a V-grip handle to the top pulley of a cable station. Sit at the station and secure your knees. Pull the handle down to your collarbone.

5 45-DEGREE

PULLDOWN (FST) [NOT SHOWN]

6 ONE-ARM ROW (SD)

[NOT SHOWN]

Sets: 2 Reps: 12

Sets: 3 Reps: 6–10 (each side)

£Attach a pulldown bar to the top pulley of a cable station. Lean your torso back about 45 degrees and push your chest out. Pull the bar to the middle of your chest.

£Grab a dumbbell in one hand, and rest the other hand and knee on a bench. Row the weight until it touches your side, making sure to lead with your elbow.

7 INCLINE FRONT RAISE (SD) Set an adjustable bench to a 30- to 45-degree incline and rest your chest against it. Hold a dumbbell (or plates, as shown) in each hand and raise the weights up in front of you with arms straight until they’re parallel to the floor.

8 SCAPULAR

PULLDOWN (SD) Sets: 2 Reps: 12

£Set up as you did for the 45-degree pulldown, but keep your torso vertical. Allow the weight to stretch your arms and shoulders, then pull your shoulder blades down and together without bending your elbows. Hold the bottom of the last rep on each set for 30 seconds.

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L OSE C A R B S, GA I N M US C L E

Day 4 1

2 CABLE CURL (PSR)

WOODCHOP (SD)

Attach a straight bar to the low pulley of a cable station and grab it with your hands shoulder-width apart. Keeping your elbows against your sides, curl the bar to shoulder level.

£

the machine that

is a few feet in front

opposite leg.

3 HAMMER

4 CLOSE-GRIP

[NOT SHOWN]

[NOT SHOWN]

Sets: 2 Reps: 6–8

Sets: 2 Reps: 4

£Hold a dumbbell in each hand with your palms facing each other. Curl the weights to shoulder level without moving your upper arms.

£Grab a chinup bar with palms facing you and hands almost touching each other. (They should be no farther than 3 inches apart.) Pull yourself up until your chin is over it.

CURL (SD)

CHINUP (NEG)

5 RACK

PULL (SD) Sets: 3 Reps: 6–8

£Set a barbell in a rack or on boxes so it’s 2 inches below your knees. Take an overhand grip with hands shoulder-width apart. Stand up and lock out your hips with the bar tracking your legs.

How to Diet A simple protocol for dropping fat, taken from the book The Carb Nite Solution.

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Pasta, cookies, and cake are all OK. Your goal now is to refill your muscles’ energy stores and cause a hormonal effect that speeds your metabolism for days afterward. The next day, go back to 30 grams of carbs. Continue for five days, and then have another Carb Nite that evening. Repeat until you’ve reached your fat-loss goal. After workouts, supplement with whey isolate. You can add five grams of leucine as well. Leucine helps raise insulin levels like carbs do, so you can drive protein into your muscles immediately after training. Read more about the diet at carbnite.com.

GETTY IMAGES

educe your carbs to 30 total grams per day for nine days. Consume mostly meats, fish, eggs, cheeses, protein powders, and green vegetables. Don’t be afraid to eat a substantial amount of fat, which helps control hunger. You don’t have to count calories—keeping your carbs ultralow will create a caloric deficit as well as improve the hormone levels you need to burn fat. On the night of the 10th day, eat as many carbs as you can. Start with potatoes, rice, or oats, and then feel free to indulge on more sugary treats if you like.


MY MOM DIDN’T HAVE MANY OPTIONS. TODAY’S LUNG CANCER PATIENTS DO. Twenty years ago, my mother was diagnosed with lung cancer. She had very few places to turn, and lost a diffi cult struggle.

And yet, more than 30% of all lung cancer patients still don’t know about the therapies, specialists, and clinical trials available to them.

Today, we are on the brink of real breakthroughs in lung cancer research and there are signifi cantly improved treatment options.

Lung cancer is a formidable foe, but we are fi nding new ways to fi ght it. Please visit SU2C.org/LungCancer for questions to ask your health care professional and to learn about options that may be right for you.

SU2C.org/LungCancer

Stand Up To Cancer is a program of the Entertainment Industry Foundation (EIF), a 501(c)(3) charitable organization.

Photo Credit: Kevin Lynch

Tony Goldwyn Stand Up To Cancer Ambassador


> ///


M US C L E M AT R I X

HOW IT WORKS A basic training program has been prescribed for every body part on the following pages. To emphasize some muscles over others, simply plug in the appropriate exercises that focus on the lacking area from the lists provided. The areas we’re offering targeted training for are the upper chest, lower lats, side delts, biceps, and calves—common weak points on guys that, when corrected, really make for a complete physique. Customize the workouts as you like, and get the body you want at last.

*

1

DIRECTIONS

2

Perform the chest/shoulders and legs workouts on consecutive days, if possible. Then, rest a day, perform the back workout, rest another day, do the arm workout, and rest again before repeating the cycle. Exercises marked with an asterisk (*) also feature substitutions to target a weak point. To integrate an alternate move, swap the number of the exercise in the workout with its corresponding replacement number in one of the sidebar boxes. For example, if you want to target your upper chest, find the “Upper-chest Emphasis” exercise list and replace the dumbbell bench press with the incline dumbbell flye (or incline cable flye), the bench press with the incline bench press, and the wide-grip dip with the stretch pushup. Note that the arms and calves don’t need replacement exercises: They’re simply trained more often or with more volume.

3

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CHEST & SHOULDERS 1

2

3

4

DB Bench Press*

Bench Press*

Cable Crossover*

Wide-grip Dip*

Sets: 4 Reps: 10 Rest: 90 sec.

Sets: 4 Reps: 10, 8, 6, 4 Rest: 2 min.

Sets: 2 Reps: 20 Rest: 60 sec.

> Hold a dumbbell in each hand and lie back on a flat bench with the weights at shoulder level. Press the weights over your chest.

> Arch your back and grasp the bar outside shoulder width. Remove it from the rack and lower the bar to your sternum, tucking your elbows near your sides. Press the bar up.

> Attach single-grip handles to two facing pulley stations. Grasp the handles and step forward with arms out to your sides so you feel a stretch in your pecs. Perform a flye motion, bringing the handles in front of your chest.

Sets: 2 Reps: As many reps as possible (AMRAP) Rest: 2 min.

DECEMBER 2016

> Position yourself at the widest part of dip bars. Suspend yourself over the bars and lower your body until your upper arms are parallel to the floor. Press yourself up a few inches, but not to lockout, and then lower yourself again.


5 Dumbbell Lateral Raise* Sets: 3 Reps: 25 Rest: 90 sec.

> Hold a dumbbell in each hand and raise the weights out 90 degrees until your arms are parallel to the floor.

6 Arnold Press* Sets: 4 Reps: 6 Rest: 90 sec.

> Hold a dumbbell in each hand with palms facing you just under chin level. Press the weights overhead and twist your palms to face forward at lockout.

7 Bentover Lateral Raise Sets: 3 Reps: 30 Rest: 2 min.

> Hold a dumbbell in each hand and bend your hips back to lower your torso until it’s parallel to the floor. Raise your arms 90 degrees out to your sides.

* 5

6


M US C L E M AT R I X

LEGS 1

3

Lying Leg Curl

Closestance Leg Press

Sets: 4 Reps: 15 Rest: 2 min.

> Lie facedown on a leg curl machine and brace your ankles under the pad. Bend your knees to curl the pad.

2 Squat Sets: 4 Reps: 12, 10, 8, 6 Rest: As needed

> Grasp the bar outside shoulder width and pull your shoulder blades together. Dip under the bar and raise it off the supports of the squat rack so it rests on your traps. Step back and set your feet at shoulder width. Take a deep breath and push your hips back to lower your

118

Sets: 3 Reps: 20 Rest: 2 min.

> Set up in a leg press machine and place your feet inside shoulder width on the foot plate. Lower the plate until your knees are bent 90 degrees, and then press the weight back up.

4

O

Dumbbell Stiff-leg Deadlift Sets: 4 Reps: 8 Rest: 2 min.

> Hold a dumbbell in each hand and stand with feet hip-width apart. Push your hips back to lower your torso until you feel a stretch in your hamstrings.

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BACK 1 Dumbbell Row* Sets: 4 Reps: 8 (each side) Rest: 2 min.

> Place your right knee and palm on a bench and hold a dumbbell in your left hand. Squeeze your shoulder blades together as you row the dumbbell to your ribs.

2 Deadlift* Sets: 4 Reps: 6, 5, 4, 3 Rest: As needed

> Stand with feet at hip width and grasp the bar outside your knees. Keeping your lower back flat, push through your heels and extend your hips and knees until you’re standing tall.

3 Reverse-grip Pulldown* Sets: 3 Reps: 12 Rest: 2 min.

> Sit at a lat-pulldown station and grasp the bar with an outside shoulderwidth grip. Pull the bar down to your collarbone.

4 Dumbbell Pullover Sets: 3 Reps: 12 Rest: 2 min.

1

> Hold the end of a dumbbell with both hands and lie on a flat bench. Lower the weight behind your head, keeping a slight bend in your elbows, then straighten your arms back over your forehead.

2

10

3

The percentage to reduce the weight on each set when doing 8–12 reps with 60 seconds’ rest.


ARMS, ABS & CALVES 1

3

5

7

9

11

EZ-bar Curl

Preacher Curl

Bench Dip

Standing Calf Raise

Tibialis Raise

Sets: 4 Reps: 8 Rest: 60 sec.

Sets: 4 Reps: 6 Rest: 60 sec.

Sets: 4 Reps: AMRAP Rest: 2 min.

Hanging Leg Raise

Sets: 3 Reps: 30 Rest: 2 min.

Sets: 3 Reps: 25 Rest: 2 min.

> Hold a barbell with your hands shoulder-width apart and palms facing up. Keeping your elbows pinned to your sides, curl the bar up.

> Hold a barbell at shoulder width and sit at a preacher bench with your armpits just above the edge of the bench. Lower the bar, but don’t extend your elbows completely.

> Place your palms on the bench behind you and your feet on one in front of you. Suspend yourself above the benches and bend your elbows to lower your body between them.

Sets: 4 Reps: AMRAP Rest: 2 min.

> Stand on a block or step with your toes hanging over the edge and rock your heels back, raising your toes as high as you can.

4

6

8

> Use a standing calf raise machine or stand on a block with a dumbbell in your hand. Allow your heels to sink toward the floor so you feel a stretch on your calves and then press them up.

Rope Pushdown

Incline Lying Triceps Extension

Decline Situp

10

Sets: 4 Reps: AMRAP Rest: 2 min.

Seated Calf Raise

2 Seated Dumbbell Curl Sets: 4 Reps: 8 Rest: 60 sec.

> Sit on a bench with a dumbbell in each hand. Curl the weights up simultaneously.

120

Sets: 4 Reps: 15 Rest: 60 sec.

> Place a rope attachment on the high pulley of a cable station. Grasp with palms facing each other. Keeping your elbows at your sides, push down, flexing your triceps at the bottom.

MUSCLE & FITNESS

Sets: 4 Reps: 15 Rest: 60 sec.

> Set an incline bench to 45 degrees and lie on it holding an EZ-bar with hands inside shoulder width. Press up, bend your elbows to lower the weight, then extend your elbows.

DECEMBER 2016

> Hang from a pullup bar and raise your legs up to your hands, crunching your hips to your torso.

> Set an adjustable bench to a 30- to 45-degree decline and lie down on it, bracing your feet. Sit up fully.

Sets: 3 Reps: 12 Rest: 2 min.

> Use a seated calf raise machine or sit on a bench with your feet on a block or step and a weight on your thighs. Perform a calf raise as described above.


CIRCUIT B > This quick-hitting group of circuits will have you pouring

sweat and out of the gym in less than 30 minutes. B Y M I C H A E L C A M P, D . P. T . , C . S . C . S . / / / P H O T O G R A P H S B Y B E T H B I S C H O F F

THE HOLIDAY SEASON brings with it plenty of cheer and good tidings. Too bad it also brings a whole lot of unwanted stress and temptation. From feeling the need to make appearances at family gatherings and office parties, to the pressure of selecting who gets gifts (or lumps of coal), to fighting the urge

A

Pushup

to wolf down a dozen of Mrs. Claus’ fresh-baked cookies—these types of things can leave you on edge and in a time crunch. One piece of advice: Make sure you get your ass to the gym to sweat it out and relieve some stress. If time is an issue, use this six-circuit full-body workout. Yes, you’ll sweat, but you’ll

also be out of the gym in less than 30 minutes. The workout taxes smaller muscles first and then moves to larger ones, which enhances muscle recruitment and can lead to greater strength and muscle gains. Rest as long as it takes to transition between moves. Repeat this workout up to four times a week on nonconsecutive days.


Dumbbell Flye Twisting the dumbbells toward each other at the top of the movement increases the tension on the muscle, ore muscle fibers. one second.


C I RC U I T B R E A K E R

A CIRCUIT A

2 ROUNDS EXERCISE

Treadmill Run/ Walk

Pushup

B

Walk 1 min., sprint 1 min.

15

CIRCUIT B

2 ROUNDS Pullup

Lying Dumbbell Skull Crusher

AMRAP*

10–12

*

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DECEMBER 2016


Pullup Decompressing your shoulders before

Lying Dumbbell Skull Crusher Using dumbbells instead of a barbell allows your joints to move in a more natural path, which will help to ease elbow discomfort.

DECEMBER 2016

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C I RC U I T B R E A

B

Side-to-sid With your hea your body late bend in your kn feet. Otherwis ,

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C CIRCUIT C

1 ROUND EXERCISE

REPS

Dumbbell Lunge Descend into a lunge until your front leg is at a 90-degree angle. The knee of your back leg should come within an inch of the floor without touching it.


C I RC U I T B R E A K E R

C

Burpee If you want to take the traditional burpee up a notch, add a pushup or two at the bottom of the exercise to increase the impact on your torso. 128

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D

CIRCUIT D

2 ROUNDS

Dumbbell Pullover Use a moderate weight when performing these, or risk injuring your shoulder joint.

DECEMBER 2016

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C I RC U I T B R E A K E R

E

130

CIRCUIT E

1 ROUND EXERCISE

Dumbbell Curl

MUSCLE & FITNESS

REPS

15

DECEMBER 2016

Dumbbell Curl

Lateral Band Walk

With your shoulder blades pressed together, curl the weight up, allowing your elbows to track forward slightly. Twist the dumbbells at the top of the movement squeezing one to two seconds.

With a band secured just above your ankles, maintain an athletic stance—hips square, knees bent, and head up— then walk laterally. You should feel this primarily in your glutes.


Stepup When performing these, don nonworking foot to push you the box. Ensure that it’s dise throughout the entire set.

F CIRCUIT F

1 ROUND EXERCISE

REPS

Stepup

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YEAR IN FITNESS

2016

From the newsmakers and the record-breakers to the heroes who passed and the troublemakers (we’re looking at you, Lochte!), we’re giving 2016 a proper send-off by highlighting the most significant fitness stories from the past 365 days.

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OCTOBER 2016


Y E A R I N F I T N E S S 2016

Rocky

Robert Irvine What does a jacked celeb chef do when he’s conquered everything in the kitchen? Host a TV show, of course! The longtime M&F contributor’s new gig on The Robert Irvine Show debuted in September. In the series, Irvine serves up no-BS advice on everything from broken families to cheating spouses—with a pinch of tough love.

J.K. Simmons You can’t spell Farmers Insurance without “arm,” and Oscar-winning actor J.K. Simmons showed off his massive new ones this summer. Despite reports saying he was getting in shape for the new Justice League movie, the 61-year-old Simmons admitted it was simply to stop being “superfat and out of shape.”

Throw on your rattiest workout clothes, down a few raw eggs, and run up a long flight of stairs! Sylvester Stallone’s classic underdog film turned 40 in November.

Minneapolis We were as shocked as anyone after our extensive data dive to find M&F’s Fittest Cities awarded the No. 1 slot to a place known for being blanketed in snow from October to April, with an annual winter freeze capable of plunging the thermometer’s mercury as low as -30°F.

Moreno Valley, CA Long commutes, economic decline, lack of access to healthy food, and high obesity rates made this landlocked bedroom community 60-some miles east of L.A. our fattest city. Rounding out the top five: Modesto, CA, Riverside, CA, Jackson, MS, and Grand Prairie, TX.

Ricky Williams The former NFL running back, who was suspended multiple times for marijuana use during his NFL career, including the entire 2006 season, announced he’s taking the high road. As in, he’s opening up a cannabis-friendly gym. Williams is partnering with Jim McAlpine, creator of the 420 Games, to open Power Plant Fitness and Wellness in San Francisco. Gymgoers will have their weights, cardio machines, yoga classes, and acupuncture, but they’ll also have the chance to smoke weed or ingest an edible before and after training.

Wade McCrae Washington Suffering from cerebral palsy and

ZUFFA LLC/GET T Y IMAGES; PER BERNAL; ROBERT BECK /GET T Y IMAGES (2)

Conor McGregor TH E FACE (A ND M O U T H ) O F

RETIRES,

WINS

NO FIGHTER HAD a bigger impact on MMA in 2016 than

current featherweight champion Conor McGregor. The 5'9" Irishman talked the talk—and kept on talking—and then backed it up. First, he KO’d former featherweight king Jose Aldo in just 13 seconds, catapulting himself to superstardom at UFC 194. Then the Notorious fought two weight classes above his own against Nate Diaz at UFC 196 and UFC 202. He lost the first bout by submission but came back to win a close decision just four months later, proving he can fight any man. Their rematch earned McGregor $3 million and was the UFC’s largest pay-per-view, with an estimated 1.65 million buys. And who can forget when he stepped away from the Octagon, saying he was retiring? Mostly everyone since he returned in what seemed like 13 seconds.

THE

HEY, CUBS FANS, the key to getting

to your first World Series in 76 years may have been Pilates. Jake Arrieta, the Cubs’ bearded and dominant righthander, revealed how he went from a struggling pitcher to a Cy Young winner by using Pilates, a low-impact exercise method that has been proven to improve core strength, muscle control, coordination, and flexibility.

DECEMBER 2016

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scoliosis didn’t stop McCrae Washington, who was told by doctors he wouldn’t make it past his 10th birthday, from becoming a professional bodybuilder when he won his pro card at age 45.

Conor McGregor and a whole new host of 23 celebrity investors (including Conan O’Brien, Tom Brady, and Ben Affleck), the UFC is in the bright and bloody spotlight of mainstream sports.

Ancient Grains

Jay Pharoah This pharoah did not let his belly go. The Saturday Night Live alum moved on from his former physique to one that definitely makes him a readyfor-prime-time player by dropping 40 pounds.

FORMER ARMY SPECIAL Forces Communications Sergeant Jason McCarthy brought this military-inspired workout— which has you carrying 45 pounds on your back for 12-mile marches with intervals of body-weight exercises—to civilian life in 2008. Now rucking is a fitness trend that builds strength and endurance all in one convenient, and heavy, package.

Giancarlo Stanton The Miami Marlins outfielder made our strongest MLB players list heading into Opening Day. His 475foot home run, the longest during the 2016 regular season, further proved that he deserved to be on there all along.

Brock Lesnar

Meat Snacks Many of you snapped into more than just Slim Jims this year as the meat-snack category grew into a $1.5 billion

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Cryotherapy

Three events. Three gold medals. The fastest man on the planet has officially left the track.

Shelling out upwards of $75 to freeze your ass off became a thing. Next time you need to relieve pain or want to speed up recovery, go find yourself a cryotherapy chamber and submerge yourself in liquid nitrogen, where the temperatures reach as low as -184°F and -292°F. Science has its doubts. No word yet if it causes shrinkage.

Since its inception in 1993, the Ultimate Fighting Championship has single-handedly put the sport of mixed martial arts on the map. Fast-forward 30 years, and the organization—once referred to as “human cockfighting” by John McCain—sold for $4 billion to the entertainment group WME-IMG. Now, thanks to superstars like Ronda Rousey and

The king of the pool added five gold medals to his total of 23 (28 overall) in Rio, leaving South America as the most decorated Olympian of all time. DECEMBER 2016

No need to be a chicken when it comes to eating egg yolks. The American Journal of Clinical Nutrition found that eating whole eggs, including the cholesterol in the yolk, won’t damage your heart.

Usain Bolt

UFC Sold

Michael Phelps

Yolks Are OK

WrestleMania 32 101,763 members of the WWE Universe attended AT&T Stadium in Arlington,

KIT KLEIN/GORUCK; STREETER LECKA/GETTY IMAGES; NUR PHOTO/GETTY IMAGES

From the squared circle to the Octagon and back, Lesnar was a freight train who dominated opponents in WWE and the UFC. Too bad he got popped for testing positive for hydroxyclomiphene, an antiestrogen. Guess Lesnar was afraid to connect with his feminine side.

industry, with brands like Savage Jerky, Wilde, and Field Trip bringing new and healthy bars, sticks, and jerky to market.

Quinoa was, like, so 2015. The fascination of cooking “oldschool” has led to getting your freekeh on and using other ancient grains such as millet, einkorn, and amaranth. So go ahead and be a, ahem, teff guy if you want to fuel up on iron, protein, B vitamins, fiber, and antioxidants.


Y E A R I N F I T N E S S 2016

TX. The recordbreaking attendance witnessed Shane McMahon leap off the top of the Hell in a Cell, perhaps the Undertaker’s final match, legend Stone Cold deliver a stunner, and The Rock deliver the People’s Elbow. WM33 can’t come soon enough.

CM Punk’s MMA Debut Former WWE champ and black sheep CM Punk dedicated two years of his life to training MMA in preparation for his UFC debut. Despite his world-class coach, MMA legend Duke Roufus, the match ended as we all expected. Punk (real

Beet Juice

Ryan Lochte What a gas-hole. One of the greatest swimmers in Olympic history furthered his dimwitted image when he fabricated a story about being robbed along with three teammates at a gas station in Rio during the Summer Olympics. Subsequently competing on Dancing with the Stars doesn’t help, either.

Luke Cage Mike Colter made his debut last year in Marvel’s Jessica Jones

as Luke Cage, the ex-con with superstrength and impenetrable skin. To play the role in his own Netflix binge-worthy show, Colter packed on 30 pounds, beefing up to 235 by sticking to a diet of whole foods and logging two-a-day workouts. Harlem is now safe.

NO JOKE.

JACK ED.

THE STAR OF Chappelle’s Show, who astonished fans two years ago with buff arms, appeared superjacked at Game 7 of the NBA Finals and looked more like Terrell Owens than the Prince impersonator. Now he just needs to quit chain-smoking.

The Cyborg’s Skull Fracture At Bellator 158, Michael “Venom” Page threw a flying knee at Evangelista “Cyborg” Santos, visibly denting his forehead and fracturing his skull. According to UFC commentator Joe Rogan, it was “the worst MMA injury I’ve ever seen.”

Fit Scanners First TSA began using body scanners, and now the fitness industry is jumping on the trend. The difference is that the fit scanners, like the $500 Naked 3D Fitness Tracker, don’t emit radiation—they capture detailed metrics, such as your weight, body-fat percentage, muscle growth, and fat loss. With the Naked—a scale-mirror combo— you strip down to your birthday suit and step on the scale while the mirror captures the data. The stats are saved in a smartphone app DECEMBER 2016

and even allow you to compare changes in size over time. And by size we obviously mean weight and muscle mass.

Weightlifter Faints at Olympics Olympic weightlifter Milko Olavi Tokola clean and jerked an incredible 385 pounds and was midcelebration when his blood pressure dropped, causing him to faceplant off the stage. Tokola was in good spirits, though, saying that passing out after a big lift is a common occurrence.

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Y E A R I N F I T N E S S 2016

THE 2016 ARNOLD

Sports Festival in Columbus, OH, was highlighted by an insane 1,025pound long-bar deadlift by Eddie Hall and the return of IFBB bodybuilder Kai Greene. The Predator hadn’t competed since the 2014 Mr. Olympia but managed to capture first place at the Arnold Classic, wowing audiences with a viral-worthy posing routine.

CrossFit Games

Ryan Jimmo Death Seven-time UFC light heavyweight Ryan Jimmo was killed back on June 26 after being struck by a car in Alberta, Canada, outside of the H20 Lounge following a parking lot altercation. He was 24.

YO U CA N

Mat Fraser is officially the “Fittest Man on the Planet” after winning the 2016 CrossFit Games by 197 points. Out of 40 competitors, Fraser placed second in seven of the 15 events, not dipping below 10th place, and clinched first place in the Ranch Trail Run—a brutal 7km race set in Aromas, CA, with steep hills and treacherous terrain.

Sleep Better Looking for nonAmbien ways to battle insomnia? Eat more fibrous foods and fewer foods rich in sugar and saturated fat. A study published in the Journal of Clinical Sleep Medicine had 26 subjects spend five nights in a sleep lab. Researchers analyzed sleep data after controlling what participants ate— high-protein, highfiber meals—and also

H I M ...I N H I S OW N T V S H OW

PER BERNAL (2); BUDA MENDES/ZUFFA LLC/ GETTY IMAGES; SAM KAPLAN

JOHN CENA, THE face of the WWE, started the year off as

M&F’s January cover star. Flying high from that fame, the 39-year-old took time away from the ring to film his first television show, American Grit. Following in the footsteps of Steve Austin’s Broken Skull Challenge (see page 100), Cena and his chiseled jaw hosted a competition show that had him and an elite group of mentors push 16 contestants through a variety of militarygrade and survival-themed challenges. And speaking of challenges, Cena, who also starred in Total Bellas, had his own epic battles including losing to AJ Styles at SummerSlam.

allowing them to munch on anything they wanted. The healthier meals translated to falling asleep quicker and better overall sleep quality.

1-Min. Fit A 12-week study published in the journal PLOS One had sedentary men train three times per week using either 20-second cycle sprints followed by two minutes of light pedaling until sprinting time equaled a minute or 45 minutes of moderate pedaling. Both groups saw their

cardio endurance improve by 19%, and untrained subjects improved more because moving is easier than being glued to a couch. Fit people need more HIIT to see changes, but the data should tell you that even when you’re pressed for time, doing some work can prove beneficial.

Kombucha Would you spend $6 on a beverage that sometimes tastes like vinegar mixed with cigarette butts? What if that same beverage


Y E A R I N F I T N E S S 2016

Milk chocolate will help you pack on the pounds, but Brown University researchers analyzed data on more than 1,000 random subjects and determined that the cocoa flavonols found largely in dark chocolate may have the ability to improve inflammation and insulin sensitivity and lower the risk of developing cardiovascular diseases. Previous studies support dark chocolate’s ability to improve blood-vessel elasticity and reduce the risk of stroke.

Fight Cancer As if you needed another reason to hit the weights: Research published in JAMA Internal Medicine revealed that highly fit people were found to have a 7% reduced risk of developing 13 types of cancers in a 12-study review that covered nearly 1.5 million people in the U.S. and Europe.

Train More The American Heart Association recommends between 75 and 150 minutes of moderate to vigorous exercise per week. A study that appeared in The BMJ says upping that to six to eight hours of intense exercise can help you ward off breast cancer, colon cancer, diabetes, heart disease, and stroke. U.S. and Australian researchers sifted through 174 studies published between 1980 and 2016 and crossreferenced the amount of total physical activity with one of the five aforementioned diseases. In short, people who exercise longer live longer.

Fry Veggies Scientists cooked a potato, tomato, eggplant, and pumpkin by deep-frying in extravirgin olive oil, sautéing, boiling in water,

Stroke It Think about playing your skin flute or pumping your partner as often as you pump up at the gym? A Harvard study found that men who ejaculated more than 21 times per month had a 20% lower risk of developing prostate cancer than guys who ejaculated four to seven times. 140

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PHIL HEATH TIED Dorian Yates by winning his sixth Sandow,

Dexter Jackson appeared for a record-breaking 17th Olympia, and Kevin Levrone, one of the greatest bodybuilders never to win the O, proved that age is just a number by stepping back onstage at 52 after a 13-year hiatus. The highlight of Olympia Weekend was when Dwayne “The Rock” Johnson graced the stage to receive M&F’s Man of the Century award and to announce that the 2017 Mr. Olympia will be broadcast live on CBS Sports.

DECEMBER 2016

PER BERNAL; GOH CHAI HIN/AFP/GE T T Y IMAGES; COURTESY GUINNESS WORLD RECORDS; MEL MELCON/GE T T Y IMAGES

Dark Chocolate

was effervescent and low in sugar and can help with digestion?


and boiling in water and oil and concluded that the method shown to increase antioxidant levels most was frying.

Olympic Ouch Armenian weightlifter Andranik Karapetyan got his big break at the Rio Games but not in the way he had hoped. During his 429-pound clean and jerk attempt, he dislocated his elbow in an incredibly gruesome fashion. He was in second place before the injury. Sorry, man.

Kimbo Slice The backyard brawler turned professional mixed martial artist Kevin “Kimbo Slice” Ferguson died on June 6 from heart failure. Ferguson rose to fame as a viral streetfight star, shocking viewers across the

globe with his fierce stature and powerful striking. After a short up-and-down career in the UFC, Kimbo moved to Elite XC, then Bellator. He was 42.

Stop Failure According to the CDC, nearly 6 million people have heart failure in the U.S. Something

that might help reduce those numbers: aerobic exercise. A study published in the Journal of Cellular and Molecular Medicine found that rats that engaged in more cardio had their cardiac-protein quality improve. No word yet on whether the rats did CrossFit, Tabata, or steady-state cardio.

MOST SQUATS IN ONE MINUTE CARRYING 80-LB PACK: 42, Silvio Sabba, Italy MOST PUSHUPS WITH 80 LBS ON BACK: 51, Rohtash Choudhary, India MOST PULLUPS WITH 60-LB PACK IN ONE MINUTE: 18, Ron Cooper, U.S. MOST PUSHUPS WITH 60-LB PACK IN ONE MINUTE: 57, Ron Cooper, U.S. FASTEST TIME TO DESCEND 50 STEPS WALKING ON HANDS: 14.58 seconds, Kevin Delco, Switzerland MOST BOWLING BOWLS HELD SIMULTANEOUSLY: 13 (208 lbs), Chad McLean, U.S. LONGEST TIME IN AN ABDOMINAL PLANK POSITION WITH 100-LB PACK: 4 minutes, 41 seconds, Paddy Doyle, England MOST PUSHUPS (USING BACK OF HANDS, CARRYING 40-LB PACK) IN ONE MINUTE: 55, Ngoc Duc Tran, Germany HEAVIEST WEIGHTLIFTING, 56KG TOTAL (MALE): 307kg, Long Qingquan, China MOST CLAP PULLUPS IN ONE MINUTE: 30, Blake Augustine, U.S. LONGEST ABDOMINAL PLANK: 8 hours, 1 minute, Mao Weidong, China MOST TWO-FINGER PULLUPS IN ONE MINUTE: 19, Jamshid Turaev, Uzbekistan MOST PULLUPS IN 24 HOURS (FEMALE): 3,737, Eva Clarke, Australia MOST CHINUPS IN 24 HOURS: 5,050, Joonas Makipelto, Finland

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SECOND CHANCES > These clever takes on the nutritious

spoils of holiday dinner will prevent your diet from turning naughty. B Y M AT T H E W K A D E Y, R . D . PHOTOGRAPHS BY BRIAN KLUTCH FOOD AND PROP STYLING BY SUSAN OTTAVIANO

GREEN EGGS & HAM MUFFINS LISTEN TO DR. SEUSS: These individual protein-rich egg-andham frittatas will help your pipes burst at the seams. Collards up the nutritional ante, but you can also use kale or spinach. The muffins are transportable, so they make a good postholiday work lunch. SERVES 4

NLIKE A CALL FROM THE IRS OR A

Facebook bashing from your ex, an abundance of leftovers this month is a good problem to have. Your annual monumental holiday feast can produce a bounty of extra grub that can be turned into double-duty meals for days to come. In fact, the tastiest and healthiest pa of your meal can be the gastronomic after-party. Everything from turkey a ham to cranberry sauce can be transformed into di that are ready to help hone a fierce physique. But t are only so many turkey sandwiches anyone can stomach before being ready to fly the coop. That’ why it’s a good idea to have an arsenal of more c go-to recipes that will help you empty the fridg good style. Here’s how to reinvent holiday lefto and put the best of the rest to perfect use. 142

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1.

2.

3.


FEELING GREEN?

THE MACROS g

g

g


TURKEY MINESTRONE SOUP SIN SAVIOR: After a day or two of gluttony, this soup offers a way to get back in the habit of clean eating. Don’t fear including dark turkey meat in the mix. It tends to have better flavor and only an extra gram or two of fat per ounce. Make this soup even better by garnishing with parsley and grated parmesan.

1.

2.

SOUP’S ON! THE MACROS g

g

6g


GOBBLE IT UP

TURKEY TACOS WITH CRANBERRY SALSA GOBBLE, GOBBLE: Take hold of these new-age tacos for a shot of immune-boosting vitamin A, courtesy of sweet potatoes, and a wallop of quality musclemaking protein from second helpings of turkey. The salsa is best made with whole-berry cranberry sauce for better texture. SERVES 4 1 ½ 1 1

cup cranberry sauce small white onion, finely chopped tsp lemon zest tbsp fresh lemon juice

3.

1. Mix together cranberry sauce, onion, lemon zest, lemon juice, jalapeño, and salt. 2. Place turkey in a microwave-safe bowl, cover with a damp paper towel, and heat for 1 minute or until warmed.

THE MACROS

407

36g

57g

4g

CALORIES

PROTEIN

CARBS

FAT

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SUPER PIE

1.

PUMPKIN-PIE YOGURT BREAKFAST BOWL SUP-PIE & DEMAND: Naturally sweet smashed pumpkin breathes new life into protein-heavy Greek yogurt, while the crunchy topping offers some quality fats and carbs to kick-start your day. You can also try this mixture after a stiff workout to set the stage for better recovery and more growth.

2.

1 1

THE MACROS g

g

g


SALMON, PEA, AND POTATO PATTIES UNCANNY: Binding together the omega-3 and protein-rich canned salmon with mashed potatoes as nutritious patties will take your mind off the thought of serving more leftovers. SERVES 4 1 cup mashed potatoes ½ cup peas, thawed if frozen 3 (5 oz) cans salmon, drained fl

2 1 1 2

COOK IT FORWARD

tbsp coconut oil cup plain yogurt tsp lemon zest tsp curry powder

1. In a large bowl, mix together potatoes, peas, salmon, flour, egg, chives, lemon juice, and a couple of pinches of salt. Form into 8 patties and chill for 30 minutes or more. 2. Heat oil in a large skillet over medium heat. Cook patties for 3 minutes per side or until golden. 3. Whisk together yogurt, lemon zest, and curry powder. Serve patties topped with curry-yogurt sauce

THE MACROS g

g

g

MORE GREAT WAYS TO ENJOY THE REMAINS OF THE DAY:

TURKEY

Toss with cooked penne, sliced apple, walnuts, and chopped sage.

HAM

Make a power bowl by topping cooked wild-rice mix with chopped ham, roasted sweet potato, baby spinach, and warm gravy.

GREEN BEANS

Mix together with canned chickpeas and kidney beans, sliced olives, chopped cucumber, halved cherry tomatoes, chopped parsley, and diced feta. Toss salad with a lemon– olive oil dressing.

CRANBERRY SAUCE

Whisk with olive oil, cider vinegar, Dijon mustard, fresh thyme, minced garlic, salt, and black pepper. Use as a salad dressing.

STUFFING

Sauté leftover stuffing, roasted potatoes, and shredded brussels sprouts. Top with a fried egg, chopped herbs, and hot sauce.

SWEET POTATO

Blend together kefir, cooked sweet potato, protein powder, frozen banana, pecans, maple syrup, vanilla extract, and pumpkin-pie spice into a post-training shake.

PEA POWER

PEAS

Whisk together broth, peas, lemon zest, and salt into a purée. Use as a base for cooked fish like halibut.

R 2016

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’TIS THE

Build muscle and strength while celebrating the holidays. BY JASON PEGG /// PHOTOGRAPHS BY JAMES MICHELFELDER + THERESE SOMMERSETH

TO GROW

EVEN THE MOST DEDICATED OF lifters can fall victim to the time-

sucking demands of the holiday season—parties, family functions, and travel—but that doesn’t mean your physique has to suffer. Instead of cranking out six hard workouts per week, allow yourself some seasonal leeway by cutting it to four. By implementing a program with a strong focus on compound movements you’ll make up for the lost days, and that’s what this month’s program is about: gaining muscle when time allows without missing out on the things that really matter.

HOW IT WORKS You’ll train four days per week, but your two toughest, longest workouts will be on the days you can fit them in. Your hardest training should come when you’re rested, ready, and have the most free time around your busy holiday schedule. The quicker, lighter routines will easily fit into a busy day. You can do cardio on your more free days, or simply take time off if time is tight. To customize the program even further, we’ve included alternate exercises to choose from depending on how you feel. Get ready to make gains at the speed of Santa’s sleigh. DIRECTIONS The following are sample workouts. You can substitute a different move for any exercise with an asterisk (*) next to it. See the lists of exercise options on these pages.


YOUR OPTIONS

HOL I DAY WOR KOU T

OLYMPIC LIFTS *

1

4

DAY 1

Power Clean*

Suspended Leg Curl*

(CHOOSE ANY OLYMPIC LIFT)

(CHOOSE ANY HAMSTRING EXERCISE)

Sets: 5 Reps: 3

> Grasp the bar with hands outside your knees. Keeping your lower back flat, drive your heels into the floor and lift the bar up. When it gets to your knees, explosively extend your hips and shrug. Allow momentum to raise the bar to your chest, and then flip your wrists so you “catch” the bar at shoulder level.

2 Squat

Sets: 5 Reps: 15

> Lie faceup with your heels in the cradles of a suspension trainer. Raise your hips into the air, then bend your knees, drawing your heels toward your butt.

3

* * * *

VERTICAL BACK EXERCISES * * *

Shrug* (CHOOSE ANY VERTICAL BACK EXERCISE)

SINGLE-LEG EXERCISES * *

Sets: 5 Reps: 12

*

> Hold the bar at shoulder width and shrug your shoulders to your ears.

*

AB EXERCISES * *

6

* * * *

>

7

Deadlift Sets: 3–5 Reps: 5

> Stand with feet at hip width and grasp the bar outside your knees. Take a deep breath and drive through your heels to lift the bar, keeping your lower back flat. Come up until you’ve locked out your hips. Work up to a heavy set of five reps, leaving two in the tank. 150

HAMSTRING EXERCISES

*

5

Sets: 5 Reps: 3

> Hold the bar outside shoulder width and pull your shoulder blades together and arch your back to lift the weight off the rack. Stand with your feet shoulder-width apart. Push your hips back and squat down as low as you can without losing the arch in your lower back. End each set two or three reps short of failure.

*

Weighted Situp* (CHOOSE ANY AB EXERCISE)

Sets: 3 Reps: 15

> Hold a weight plate behind your head and sit up fully. These shouldn’t be done too heavy. Meaning, your form should stay consistent for every rep.

MUSCLE & FITNESS

DECEMBER 2016

20G


1

2 Overhead Press *

>

Sets: Up to 5 Reps: 5

> Hold the bar at shoulder width and press straight overhead, pushing your head forward as the bar passes it. Work up to a heavy set of five reps as you did for the three-board press.

3 Close-grip Bench Press* (CHOOSE ANY TRICEPS EXERCISE)

Sets: 5 Reps: 12

> Perform a bench press with your hands at shoulder width. Ensure that your elbows stay tucked in at your sides to recruit more muscle fibers in your triceps.

4

5

6

Bentover Row*

Skull Crusher*

EZ-bar Curl*

(CHOOSE ANY HORIZONTAL BACK EXERCISE)

(CHOOSE ANY TRICEPS ISOLATION EXERCISE)

(CHOOSE ANY CURL VARIATION)

Sets: 5 Reps: 12

Sets: 2 Reps: 20

Sets: 2 Reps: 15

> Hold the bar with hands at shoulder width and push your hips back with slightly bent knees. Bend until your torso is parallel to the floor. Pull the bar to your belly, squeezing your shoulder blades together.

> Lie on a bench holding an EZ bar above your chest so your arms are perpendicular to the floor. Keeping your upper arms in place, bend your elbows until the bar is at your forehead. Then extend your elbows.

> Perform a curl using the EZ bar. This will help to spare your wrists if you experience any pain while curling with a standard barbell.

738.5

YOUR OPTIONS BENCH-PRESS VARIATIONS * *

DAY 2

* * * * *

TRICEPS EXERCISES * * * *

*

HORIZONTAL BACK EXERCISES * * * * * *

CURL VARIATIONS * * * *


60

DAY 3

1

>

152

2

3

Leg Press

Leg Curl

Sets: 3 Reps: 20

Sets: 3 Reps: 15

> Add weight to each set until your third set allows you only 20 reps. Also, avoid locking out your knees completely since this can cause unwanted pain.

> Make sure your knees line up with the machine’s axis of rotation.

MUSCLE & FITNESS

DECEMBER 2016

4

5

Back Extension

Seated Calf Raise

Sets: 3 Reps: 8

Sets: 2 Reps: 20

> Use a 45-degree back-extension bench. Bend forward while keeping your lower back flat. Extend your torso.

> Lower your heels slowly on each rep. The calves are a stubborn muscle to grow as they’re engaged every time you walk, stand, or jump, meaning that they require more volume to issue a response.

6 Plank/ Side Plank Sets: 2 Reps: Hold for 30 seconds

> Hold a plank 30 seconds, then turn to one side, stacking your feet and hold for 30. Repeat on other side.


HOL I DAY WOR KOU T

1

2

Dumbbell Bench Press Sets: 3 Reps: 8

> Keep your feet on the oor at all times.

DAY 4

3

Dip

Face-pull

Sets: 3 Reps: 2 shy of failure

Sets: 3 Reps: 15

> End each set two reps shy of failure.

> Attach a rope handle to the top pulley of a cable station and hold an end in each hand. With palms facing, pull the handle to your forehead, aring your elbows outward.

4

5 Bentover Lateral Raise

>

Sets: 3 Reps: 15

> Bend over and raise weights out to sides.

2


MUSCLE MEAT > Get JACKED with six

meaty burger recipes from world-renowned celebrity chefs. BY BEN RADDING PHOTOGRAPHS BY SAM KAPLAN

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SDDDSDSDSDDSSD

INTER’S HERE, AND for most, that means hunker ing down indoors. But the job of building slabs of muscle isn’t seasonal. You’ve got to lift big and eat big to make it happen. Luckily for you, winter is also synonymous with comfort food, and what says comfort more than the burger? The recipes we’ve fired up show a daring disregard for the conventional. Each of these burgers is packed with enough protein and nutrients to fill up your belly while helping you fill out your frame.


BISON BURGER

YIELDS

4

GER MOOKING, TORONTO)

INGREDIENTS ound bison ound cumin ack peppercorns, e urger buns alt, to taste umbled smoked ar HERB PURÉE een onion esh basil esh cilantro cloves us 2 tbsp extra-virgin il ound black rcorns do, cut into slices and ned with salt and r alt, to taste ack peppercorns, e DIRECTIONS 1. t a large oven-safe der medium heat in ’s broiler. 2. wl, add ground bison, d ground pepperd combine well by m 4 equal-size d set aside. 3. herb-purée ts to a food procesrocess until smooth. venly on the insides 4.

5.

n with salt and place patties as will fit bly in skillet. Allow to one side, approxio 3 minutes, and flip. dar and place in oven iler. Cook to desired . ble burger as and serve.

THE MACROS

709

40g

46g

14g

14g

CALORIES

PROTEIN

FAT

CARBS

FIBER

E & FITNESS

155


M US C L E M E AT

KEEP IT CLEAN YIELDS

2

TURKEY BURGER

CURRY AIOLI

THE MACROS

821 CALORIES

32g PROTEIN

INGREDIENTS

Salt and pepper, to taste 2–3 oz triple-crème Brie ¼ cup baby spinach 2 slices beefsteak tomato

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MUSCLE & FITNESS

DIRECTIONS 1. 2. Form turkey into patties; add salt and pepper. Grill until cooked through (5 minutes per side). 3. Melt Brie on burgers. Assemble as pictured and serve.

DECEMBER 2016

59g FAT

42g CARBS

2g FIBER

FOOD STYLING BY KAREN EVANS


SALMON BACON BURGER

CHEF ROBERT IRVINE, HOST OF CW’S THE ROBERT IRVINE SHOW INGREDIENTS 1½ lbs fresh salmon fillet, finely diced 1 tsp sriracha sauce 1 tsp seafood seasoning 2 eggs well mixed or whisked

¼ cup rémoulade sauce 4 5-inch buns 4 slices ripe tomato 8 slices bacon French fries as side DIRECTIONS 1. In a mixing bowl, combine salmon, sriracha sauce, seasoning, and eggs; add small amount of breadcrumbs if needed. Portion into 4 even, flat cakes. 2. Preheat a griddle to 300°F, add oil, allow it to warm, then dust exterior of cakes with breadcrumbs and place in oil

to 3 minutes, then flip and repeat on second side. Drizzle with lemon. 3. In a bowl, mix together lettuce and rémoulade sauce. Toast buns. Once cakes are golden brown, assemble as pictured and serve.

THE MACROS

746 CALORIES

49g PROTEIN

44g FAT

35g CARBS

2g

YIELDS

4

FIBER


M US C L E M E AT

SPICY FLATBREAD LAMB BURGER CHEF MARK FULLER, MA’ONO (SEATTLE)

¼ tbsp chopped garlic ½ tbsp kosher salt tbsp ground black pepper 1 tbsp lemon juice SEASONING ½ tsp ground cumin ½ tsp dried oregano ½ tsp kosher salt

INGREDIENTS 1 lb lamb shoulder, freshly ground 4 6-inch skewers Olive oil Kosher salt 4 Greek pita-bread flats 4 tbsp hummus 4 tbsp harissa or sambal oelek

VEGETABLE + PICKLE SALAD 1 cup lettuce, julienned thin 1 cup cherry tomatoes, halved 30 mint leaves ½ cup dill pickle, thinly sliced 1 tsp olive oil 1 tsp lemon juice

FETA SPREAD cup goat’s-milk yogurt cup crumbled feta cheese

DIRECTIONS 1. Preheat the grill. Divide ground lamb into 8 equal parts Roll each portion into

patties, lightly oil, and season li with kosher salt. Grill for 3 minu then flip. Continue to grill for 2 m minutes, then remove from grill for 3 to 5 minutes. 2. Combine feta-spread ingredi and mix well. Cover with plastic and keep refrigerated until serv 3. Combine seasoning ingredien Firmly rub together with your fin 4. While lamb is resting, grill pit heat through and toss salad. 5. Spread hummus and harissa Assemble as pictured, spooning feta, seasoning, and salad, and

THE MACROS

821 CALORIES

32g PROTEIN

59g FAT

YIELDS

4

42g CARBS

2g FIBER

SDDDSDSDSDDSSD


THE MACROS

YIELDS

4

1,055 CALORIES

89g PROTEIN

46g FAT

68g CARBS

5g FIBER

PATTY-MELT MADAME

DIRECTIONS 1.

2. INGREDIENTS ¾ lb ground beef 2 eggs 4 tbsp Worcestershire sauce 1 tbsp garlic powder 1 tbsp onion powder Salt and white pepper, to taste Tabasco, to taste

3. SAUCE 1 cup Dijon mustard 2 tbsp whole-grain mustard ¼ cup blended oil 2 tbsp honey 3 tbsp red-wine vinegar Salt, to taste

and parsley. 4. Sear patties on high heat till medium rare and top with provolone and a sunny-side-up egg. 5. Place patties on top of warm bread and serve.

DECEMBER 2016

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159


M

ELK BURGER

YIELDS

CH

4

INGREDIENTS 1½ Ko ¾ ½ 1 4 CARAMELIZED ONIONS 1 1 1 DIRECTIONS 1. in y an saf 2. pa pe pa in p on 3m Co 3. me sto Ad by allo 45 mi co an he an 4. pic

FIND THE MEATS We realize some of these meats, like elk, can’t exactly be found in your backyard (well, in most cases). So if you’re not game to shoot your own dinner, Mark Fuller, chef and co-owner of Seattle’s Ma’ono, gave us some sites where you can order the meat you need.

16

D’ARTAGNAN BROKEN ARROW RANCH MARX FOODS FOSSIL FARMS


BURGER BATTLES

KNOW THE MEATS Not all meat is created equal. Check out the macronutrient values for all the meats used in these recipes (plus a few others so you can consider substitutions). All info is for 4-oz servings. BISON Calories: 164 Protein: 24g Fat: 4g Carbs: 0g Fiber: 0g CHICKEN Calories: 160 Protein: 20g Fat: 9g Carbs: 0g Fiber: 0g ELK Calories: 192 Protein: 24g Fat: 2g Carbs: 0g Fiber: 0g LAMB Calories: 320 Protein: 19g Fat: 26g Carbs: 0g Fiber: 0g LEAN BEEF Calories: 153 Protein: 24g Fat: 4g Carbs: 0g Fiber: 0g OSTRICH Calories: 184 Protein: 24g Fat: 8g Carbs: 0g Fiber: 0g TURKEY Calories: 170 Protein: 20g Fat: 9g Carbs: 0g Fiber: 0g

THE MACROS

VENISON Calories: 176 Protein: 24g Fat: 8g Carbs: 0g Fiber: 0g

821 CALORIES

32g PROTEIN

VEAL Calories: 163 Protein: 22g Fat: 8g Carbs: 0g Fiber: 0g

59g FAT

42g CARBS

2g FIBER

2016

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Whatever you do to stay in shape—lifting weights, running, CrossFit, or team sports— discover the game changers that can help you do it better.


BY SEAN HYSON, C.S.C.S.


It’s been said that the best kind of exercise is the one you’ll stick with.

Sports

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MUSCLE & FITNESS

DECEMBER 2016

popular in the ’80s and ’90s but are giving way to low-tops or midrange sneakers now. “When you essentially put a cast around your ankle, the stress of running and turning gets transferred elsewhere,” says Ferruggia. Namely, your knees, hips, and lower back. Less-supportive sneakers like a Converse Chuck Taylor allow your ankles to work at stabilizing themselves.

PREVIOUS SPREAD: AHMED KLINK. THIS SPREAD: EDGAR ARTIGA (2)

If your main source of exercise is regular pickup games with your buddies, we’re going to guess that basketball is the one you play most often, given its yearround accessibility. While the tips that follow are geared primarily for increased performance on the court, boosting speed and explosiveness will change any athlete’s game for the better. These skills begin with your vertical jump. “Do box jumps once a week,” says Jason Ferruggia, a strength coach in Los Angeles who’s worked with more than 500 athletes. Find a stable box or platform that’s challenging to jump up onto and perform three to five sets of one to three reps. Rest up to two minutes between sets. Swing your arms back to begin each rep, dip your hips, and then reverse the motions quickly and use the momentum to help propel you onto the box. Land softly (try to make your landing quiet). If you already weight train, place the box jumps at the beginning of your lower-body workout. However, “if you’re playing basketball four times per week or more, don’t bother with them,” says Ferruggia—you’re getting plenty of practice jumping as it is, and may risk injury by doing more. PL AY YOUR HEART OUT: To build court-specific speed, sprint from GET HOPS:

baseline to half-court and then rest two minutes. Repeat for 10 to 12 total sprints. “As far as conditioning goes,” says Ferruggia, “I’ve always been a believer in playing yourself into shape.” Competing in your sport two to three times per week for at least 30 minutes should be enough to build your endurance. G O LOW: High-top sneakers that provide extra ankle support were


QUICK TIP

Do box jumps once a week.

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Running

along the ground. Run tall and ensure that your knees are always directing you.” You must also avoid twisting your torso during a run. This will keep your core engaged and reduce the risk of injury to the hips and lower back. “And pay attention to your foot strike,” Boyce says. “Focus on landing on your midfoot. There should be very little friction,” as opposed to if you landed on your heel first. Finally, learn to relax. “Tension held in the face, arms, and neck is the enemy. Breathe deeply to avoid cramping.” AT TAC K YO U R W E A K N E S S E S :

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MUSCLE & FITNESS

KEEP YOUR KNEES HIGH, body relaxed, and focus forward when running.

in front of your toes. Extend your knee to step up onto the box as you lower your heel to the surface, but let your left foot dangle. Perform three sets of eight to 10 reps on each leg and work to raise the height of the step over time. Lastly, run outside instead of on a treadmill whenever possible. Running on a moving belt pulls your legs behind you, doing the work that your posterior chain muscles should be taking on, and that leads

DECEMBER 2016

to muscle imbalances, Boyce says. “Let the glutes and hams play their role.” CHANGE TEMPO: Running is progressed by reaching a total weekly mileage. This should include runs done at different tempos, or paces. Day 1 can be a slower-paced jog for a longer distance—around five miles. The next day can be faster, where you look to complete your distance—say 2½ miles—in a shorter time. This combo wins races.

ED G A R A R T I G A ; MR BI G PH O T O G R A PH Y/ G E T T Y IM AG E S

Running causes muscle tightness throughout the lower body, so you need to work on it regularly with a foam roller. Key areas to hit are the quads, hip flexors (the muscles at the top of your pelvis), and IT bands (along the sides of your thighs). Roll these parts with the foam and hold any particularly tender areas until you feel them begin to release—do this before and/or after runs. You can also take preventive measures to protect your knees. The vastus medialis, the muscle on the inner side of your quads, acts as the main stabilizer for the knee joint. You can strengthen it with the Peterson stepup. Set up a small box or step that’s about eight inches off the floor and stand to the left of it. Bend your right knee and place the ball of your right foot on the step (heel raised). It’s OK for your knee to be


Strength gains are mainly sabotaged by poor lifting form.

Weights G E T YO U R F O R M D OW N : Strength gains are mainly sabotaged by poor lifting form, according to Ben Bruno, a strength coach in North Andover, MA. The simplest way to get feedback on your form if you don’t have a qualified coach or workout partner is to film it. Use your phone or get a video camera. You can set it up on a bench to record yourself during a set or have an onlooker hold it. “While you may think you’re doing an exercise correctly,” says Bruno, “the camera will always provide objective feedback. It’s how I originally taught myself to lift.” If you still aren’t sure if you’re doing it right, show the video to a trainer. TA K E A B R E AT H E R : With the

increasing popularity of highintensity workouts, like CrossFit and P90X, some have come to think of rest between sets as laziness. Nothing could be further from the truth. Rest is necessary for the body to recover ATP, the fuel source for muscle cells, and for the nervous system to recruit all the muscle fibers needed to perform the next set. Forgoing it to push yourself harder will ultimately limit your muscle gains and hurt your performance. According to the Essentials of Strength Training and Conditioning, the main text of the National Strength and Conditioning Association, rest intervals between two and five minutes are necessary for maximal gains in strength. To build muscle size, 30- to 90-second rests are better. Demanding lifts like the

squat and bench press should be done with longer rests between sets, whereas accessory work, such as lateral raises, curls, and other isolation movements, require shorter breaks. CHALK UP: Most commercial gyms offer slick barbells with poor knurling (the rough patches on the bar that you grip), making them hard to hold on to when using heavy weights. Gyms also tend to frown on using chalk—which keeps your hands dry—compounding the problem. “A chalk sock can help you get a better grip without creating a mess,” Bruno says. Found in outdoor adventure stores that cater to rock climbers, a chalk sock is a permeable pouch you fill with magnesium carbonate and squeeze in your hand to apply chalk.

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Snatching and jerking your body weight will teach you to maneuver your feet.

SDDDSDSDSDDSSD

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2.2

CrossFit

EXERCISE

SETS

REST

*

*If you do CrossFit regularly, we assume the split jerk is familiar to you. The snatch drop and snatch balance may not be.

in every move.” Stand with your feet shoulderwidth apart, toes turned slightly out. Sit back until the crease of your hips is below your knees, which should be aligned with your toes and your lower back in its natural arch. Schroeder recommends practicing these facing a wall so that you learn to sit back properly. (If you don’t, your knees will bump the wall before you’re in the bottom position.) Do 10 sets of five reps like this. LIF T LIKE AN OLYMPIAN:

Schroeder prefers to use the Olympic lifts to build coordination, agility, and power in his clients. “Snatching and jerking your body weight will teach you to maneuver your feet.” Proper form will help you progress, so when you’re not doing them in your CrossFit WODs, practice the exercises at home with a five-foot PVC pipe. The pipe—or any light bar—simulates a barbell, so you can ingrain good technique.

although with a wide snatch grip. Immediately jump your feet out to your squat stance and drop into a full squat while pressing the bar up explosively. You’ll finish in the bottom of a full snatch. The snatch balance works the same way but you’ll get momentum from the knees first. Dip your knees and explosively extend them to power the bar up. C O N D I T I O N YO U R S E L F: Athletes with backgrounds in aerobic exercise generally have trouble acclimating to the conditioning demands of WODs. That’s because the endurance component in CrossFit is more anaerobic in nature.

SCHROEDER’S STAMINA-BUILDING CIRCUIT: EXERCISE

SETS

REST

4 40-meter Sprints

10

10 sec.

4 30 Jump-rope Double Unders

10

30 sec.

CELEBRITY FITNESS TIPS

Fitness icons share what changed the game for them.

COREY JENKINS/CORBIS

HUGH JACKMAN “[One] trick is to wear a heart-rate monitor when I’m lifting…I never let the rate dip below 140. It’s full-on.” JOHN CENA “[Embrace the squat]. It’s the one lift that no one can do without. Period. Absolutely period.”

VIN DIESEL “The first thing I do on location or on a vacation is to get a bike. I just do as much as I can to push myself.”

TRIPLE H “Now...I realize it’s all about athletics, health, and feeling good; the looks just come along with it.”

ARNOLD SCHWARZENEGGER “After I stopped competing, I trained faster—six sets without stopping and higher repetitions.”

DWAYNE JOHNSON “The key to my training is efficiency—I do a lot of circuit training and supersets. One to two body parts a day.”

DECEMBER 2016

SYLVESTER STALLONE “There are endless exercises for arms, but the basics are best—chinups and pushups.” TERRY CREWS “You’re either getting better or getting worse, but never stand still. Ever. ”

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MAX

Maximum Overload Training pairs heavy weights with brief workouts. BY GREG MERRITT

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TO T H E M A X

Heavy and Brief Maximum Overload Training, better known as Max-OT, was developed by Paul Delia, and it rose to prominence when its two greatest proponents, Skip LaCour and Jeff Willet, won the NPC/IFBB Team Universe in 2002 and 2003, respectively. The two words most associated with Max-OT are heavy and brief. Working sets for everything but abs consist of only four to six reps. This boosts intensity, since it’s easier to focus on every rep when you do fewer of them. Select a weight with which you’ll hit failure at no more than six reps, and choose mostly exercises that allow you to hoist the heaviest weights. For example, barbell curls are better than concentration curls, because you can move more iron, thus better overloading the biceps. The other key component of MaxOT is its brevity. Do no more than three sets per exercise, only six to nine sets per body part, and ideally train only one body part, no more than two, per workout. This results in workouts that last only 30 to 40 minutes. What’s more, intense training stimulates growth-promoting hormones, but these decrease after about 40 minutes. Brief workouts keep you within your “anabolic window.” Furthermore, you have limited stores of strength and intensity, and by keeping your training time short, you’re able to bring your best to each set.

MAX-OT CHEST ROUTINE

Heavy Metal Mania

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SETS

REPS

Barbell Bench Press

3

4–6

Incline Dumbbell Press

3

4–6

Flat Dumbbell Flye

2

4–6

Pec-deck Flye

1

4–6

technically HIT. Max-OT features a little more volume than most HIT workouts, and, though all sets are pushed to failure, they’re not pushed beyond failure. At most, do one forced rep to push out that last rep. The sort of modified HIT training 2004 Mr. U.S.A. Mark Dugdale did for years came close to Max-OT. He did a similar quantity of sets, but with slightly higher reps (six to eight most

DECEMBER 2016

sets), and he frequently journeyed beyond failure. For Max-OT to be effective you can’t just use the same heavy weights over and over again. You need to hoist heavier and heavier weights. Because your rep range is limited to six, you won’t be getting more reps with the same weight. Instead, you need to use more weight for the same reps. This is another reason

OPENER: PER BERNAL. THIS PAGE: DUSTIN SNIPES

Max-OT is a complete program. Unlike some training styles, you can’t just select what you like and disregard the rest. You’re certainly welcome to do a few sets of four to six reps within a standard bodybuilding program but don’t call those your Max-OT sets. For Max-OT to be effective, every set needs to be heavy and every workout needs to be brief. Another thing to note about MaxOT is that it shares similarities with high-intensity training, but it’s not

EXERCISE


MAX-OT BASICS Q Perform 4–6 reps per set and 6–9 sets per body part.

Q Push every set to failure but not beyond. Q Rest 2–3 minutes between sets. Q Workouts should last no more than 40 minutes, and 30 minutes is optimal.

MAX-OT TIP SHEET

Q Focus mostly on compound and basic exercises, the kind that allow you to use the heaviest weights. Q Body parts should be worked once every 5–7 days. Q Take 1 week off from training every 8–10 weeks. Q Warm up with fast, light, high-rep sets.

PER BERNAL (2)

basic, compound lifts are preferred to isolation exercises. It’s easier to make five- to 10-pound strength jumps on the bench press than the pec-deck flye, simply because you’ll use much more weight on the former. (Our sample chest routine includes both exercises, but it emphasizes the former more.) Variety also aids strength gains. You tend to plateau doing the same exercises in the same

order over and over again, so switch your exercises at least once every four weeks. Studies have shown that eight to 12 reps per set is the sweet spot for maximum growth. But that doesn’t mean other ways don’t work, and it doesn’t mean that another method isn’t ideal for your body. A favorite bodybuilding maxim: Everything works, but nothing works forever.

Your body can grow accustomed to any style of training, whether your sets consist of five, 10, or 100 reps. The good news is that when gains stagnate, you can switch to a completely different system. Try Max-OT for two months. You may discover it’s not for you long term, or you may find that heavy and brief are your keys to stronger and bigger.

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PARTIAL CREDIT > Next time you hit the gym,

and don’t go all the way. Instead, use quarter reps to build strength and size. BY DAN TRINK, C.S.C.S. /// PHOTOGRAPHS BY JAMES MICHELFELDER & THERESE SOMMERSETH

1 74

M


ONE OF THE FIRST THINGS you learn when you start lifting weights is how important it is to use a full range of motion on exercises. That’s how you work the entire muscle and avoid developing imbalances that can reduce your flexibility and cause injuries later on. This advice remains sound, and if you’re a relative beginner to resistance training, you should follow that rule. But if you’ve been lifting for a few years, it may be time to break it. HOW IT WORKS Part of getting bigger means

getting stronger, and after you’ve milked the quick gains every beginner enjoys, it gets harder to add weight to the bar. Performing only part of a rep— usually the top-quarter range of motion—allows you to break this plateau. It’s easier to handle heavier weight when you’re doing only the first quarter of a rep, such as coming down just a few inches on the squat. Called a “partial rep,” this isn’t necessarily cheating. When you use very heavy weights for a partial, you stimulate your central nervous system to recruit more muscle

1A ONE-QUARTER SQUAT

fibers. This then “convinces” your body that you’re actually stronger, and you’ll find that you can handle heavier weights when you go back to using a full range of motion. The workouts that follow take advantage of this trick, alternating heavy partial-rep sets with heavy full-range ones for big gains in strength and the muscle growth that will inevitably follow.

DIRECTIONS

Dan Trink is the co-founder of Fortitude Strength Club in New York City. trinkfitness.com

1B SQUAT Sets: 4 Reps: 4–6 Rest: 2 min.

Set up spotter bars in a squat rack so that you can lower yourself only one-quarter of the way down before touching the pins. Load the bar with 100–130% of your max. Squat, lowering your body until the bar touches the pins—but do not rest on them—and drive back up through your heels.

Set the spotter bars to the bottom position of your full squat. When you squat, take a deep breath and push your hips back as you descend, pushing your knees outward at the same time. Use a load you could usually perform five reps with but go for six if possible.


PA RT I A L C R E DI T

2A DUMBBELL WALKING LUNGE

2B HIP THRUSTER

Sets: 3 Reps: 8–10 (each leg) Rest: 1 min.

Sets: 3 Reps: 8-10 Rest: 1 min.

Hold a dumbbell in each hand and lunge forward. Lower your body until your front thigh is parallel with the floor and your rear knee is about an inch off it. Step forward and repeat on the other leg. Each lunge step is one rep.

Sit on the floor with your feet flat and your upper back resting against a bench. Roll a barbell into your lap and grasp the bar just outside shoulder width. Drive your heels into the floor to raise your hips until your body forms a straight line.

A

B

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1A ONEQUARTER BENCH PRESS

A

Sets: 4 Rest: 2

Set the spotter bars in a power rack so when you bench-press you can lower the bar only one-quarter of the way. Load the bar with 100– 130% of your max. Lower the bar until it touches the pins and then press back up. Do not rest on the pins at the bottom.

Lower the bar until it touches the pins and then press back up. Do not rest on the pins.

B


PA RT I A L C R E DI T

1B BENCH PRESS Sets: 4 Reps: 4–6 Rest: 2 min.

Set the spotter bars to the bottom position of your full bench press and perform a set with full range of motion. Choose a load you could usually perform five reps with but go for six if possible.

A

A

B

B

2A SEATED DUMBBELL PRESS Sets: 3 Reps: 8–10 Rest: 1 min.

Hold a dumbbell in each hand and sit on an adjustable bench with the back support set between 80 and 90 degrees. Using a neutral grip (palms facing each other), press the dumbbells overhead. Keep your core tight.

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2B FACE PULL Sets: 3 Reps: 8-10 Rest: 1 min.

Face an adjustable cable station with the cable height set just above eye level. Attach a rope handle and grasp it with palms facing each other. Pull the rope toward your nose—your hands should end up on either side of your ears, and your upper arms should be parallel with the floor in the end position.


A

B

1A RACK PULL Sets: 4 Reps: 2–4 Rest: 2 min.

Set the spotter bars in a squat rack at just above knee height. Place a barbell on them and load the bar with 100–130% of your max deadlift. Grasp the bar and pull it against your shins. Keeping your back flat, extend your hips to lockout and stand tall.

1B DEADLIFT

A

B

Sets: 4 Reps: 4–6 Rest: 2 min.

Set up a bar on the floor outside the squat rack. Use a load that you can usually perform five reps with but go for six if possible.

2A PULL-THROUGH Sets: 3 Reps: 8–10 Rest: 1 min.

Set a pulley to the lowest setting at a cable station and attach a rope handle. Face away and grasp the rope. Straddle it between your legs. Step forward until there’s tension on the cable and then drive your hips back, bending your knees only slightly, until you feel a stretch in your hamstrings. Extend your hips.

2B ALTERNATING DUMBBELL REVERSE LUNGE Sets: 3 Reps: 8-10 (each leg) Rest: 1 min.

Hold a dumbbell in each hand and step backward into a lunge. Keep your torso upright.


FROM: HEIGHT: WEIGHT: TURNED PRO: NICKNAME: UFC RECORD: WINS BY STOPPAGE: FIGHT NIGHT BONUSES:

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THE G N I T FIGH PHENOM

At just 22, rising UFC star is already proving that she can take on MMA and Hollywood. Just don’t underestimate her power. B Y D I A N A K E L LY

PHOTOGRAPHS BY PER BERNAL


It’s not always the best fighter who wins—it’s the fighter who is also the most mentally strong.

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After suffering a devastating submission loss to Rose Namajunas last December, “12 Gauge” VanZant worked on her 2016 comeback. She took second place in ABC’s Dancing with the Stars, then defeated Australian Bec “Rowdy” Rawlings in August via TKO, with a powerful high kick and several hard punches. But although she’s crossed over from the Octagon to the small screen, VanZant insists she’s not following the path of UFC megastar (and Hollywood darling) Ronda Rousey. “I’m my own person and am going to take every opportunity that I’m passionate about—but, at the same time, balance it with my fight career.” In fact, VanZant pulled out of the film

Kickboxer Retaliation because the timing interfered with her prep for the Rawlings fight.

Fighting Shape About six weeks before a fight, VanZant trains daily with the prominent Team Alpha Male, focusing primarily on technique and skills. She’s also a frequent CrossFitter and has grown to love power cleans and squats. “I’m an intense person. I like to get in there and work out superhard, get the workout in, and then call it a day,” she says. Two weeks before a fight, she focuses on cardio, like running and honing her fight technique.


Mind Games VanZant has also developed a strong mental edge. “It’s not always the best fighter who wins—it’s the fighter who is also the most mentally strong,” she explains. “You need to respect your opponent, but you have to go into the fight knowing you’re going to win.” Visualization helps. “I picture myself winning the fight, including getting out of bad positions.” Her deeply religious convictions also play a key role. “Whenever I get a fight, I pray that it’s the right opportunity for me, that I can do everything to train to win, and that my fight camp goes well. And I pray before every fight that God protects me and my opponent—but that I can be victorious,” she says. And a strong family life has given her a firm foundation. “I have the most supportive parents in the world,” says VanZant. “They’ve given up a lot for me to make this a 184

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career and are a big reason I’ve been able to be successful. I’m surrounded by amazing people.” While her UFC career continues to evolve, she is keeping doors open. “I have awesome opportunities coming up, so I’ll pursue those while I can and still train for the next fight,” she says. “I strongly believe I can be successful at anything I do.”


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MIDSECTION Serratus Anterior External Oblique Rectus Abdominis

CALVES Gastrocnemius Soleus Tibialis Anterior

THIGHS

Tensor Fasciae Latae Pectineus Sartorius Adductor Longus Rectus Femoris Vastus Lateralis Vastus Medialis


NECK Omohyoid Sternohyoid Sternocleidomastoid

Anatomy Chart

FRONT VIEW

CHEST

Pectoralis Major

SHOULDERS

Anterior Deltoid Lateral Deltoid

BICEPS

Biceps brachii Long head Short head Brachialis


Rhomboid Major Erector Spinae Latissimus Dorsi

HAMSTRINGS Biceps Femoris Adductor Magnus Semitendinosus Semimembranosus Gracilis

CALVES Gastrocnemius Soleus

GLUTES

Gluteus medius Gluteus maximus


BACK Trapezius Infraspinatus Teres Major Teres Minor

Anatomy Chart

BACK VIEW

SHOULDERS

Posterior Deltoid


5X5 BASICS Q Choose two basic exercises for larger body parts like back and one for smaller muscles like biceps.

QRest up to three minutes between sets, and do five sets of five reps, ideally using the same weight throughout.

QSelect a weight with which you reach failure on the first set at five reps.

Q After the 5x5 sets, do two additional exercises per body part for three sets of 10 to 12 reps.


GIVE ME FIVE

How the 5x5 system can boost your strength and mass. BY GREG MERRITT


GIVE ME FIVE

CrossFit routine than a bodybuilding workout. Nevertheless, the 1951 Mr. U set the parameters for every 5x5 system that followed. Focus on getting stronger in the most basic exercises by doing five sets of five reps with a maximum weight. When you can get five on your fifth set with the same weight you used on your first, increase the resistance slightly in your next workout, but never add reps. Five is your maximum. With those fundamentals, 5x5 systems have been tailored over the past half-century for strength athletes. What we’ll do is incorporate Park’s principles into a modern bodybuilding program.

Strength and Size

5CHEST X5

ROUTINE

EXERCISE

REPS

Barbell Bench Press

5

5

Dumbbell Incline Press

5

5

Cable Crossover

3

10–12

Dumbbell Incline Flye

3

10–12

of young Arnold Schwarzenegger— developed his own 5x5 system, which cycled through 10 to 12 basic lifts in a single workout with every exercise performed for five sets of five reps. He performed only two exercises per body part, and some areas were neglected entirely. For example, front and back 188

SETS

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squats and deadlifts were all included in Park’s routine, all of which stimulate the hamstrings a little, so he didn’t include direct ham work. With its full-body emphasis and Olympicstyle moves like power cleans and standing presses, Park’s paradigm now more closely resembles a

DECEMBER 2016

P R E V I O U S S P R E A D : D U S T I N S N I P E S . T H I S S P R E A D : C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S ; D U S T I N S N I P E S

1951 Mr. Universe Reg Park, seen here in his 50s, popularized 5x5 half a century ago.

First, let’s define a basic exercise. Whenever possible, these are going to be free-weight and compound. They’re the lifts in which you can move heavy metal. These are good candidates: squat, hack squat, leg curl, deadlift, barbell row, bench press, incline press, military press, high pull, lying triceps extension, and barbell curl. (Calves, forearms, and abs are not given the 5x5 treatment.) Note that we’ve included two exercises for bigger body parts (quadriceps, back, chest, shoulders) and one for smaller body parts (hamstrings, triceps, biceps). You should do the same. After warming up, do the 5x5 sequence(s) first in each routine when your strength is greatest. Five reps is not ideal for muscle growth. Science has proven that the sweet spot is eight to 12 reps. Nevertheless, a focus on lower reps may jump-start growth if your muscles have become overly comfortable with the moderate range. Five is something of a strength middle ground. If you use a weight that you can hoist only three times, most of your focus will have to be on technique, and if you miss your


Single-joint exercises like cable flyes are added to traditional 5x5 compound exercises to increase total workout volume.

groove you might get only a single rep. In contrast, five is enough that you can concentrate on your targeted area and reach the failure point time after time. Because the first goal of bodybuilders is to stimulate growth, you don’t want to focus on only five-rep sets. The 5x5 sequences form the cornerstones of every routine in our program, but also included are two secondary exercises for each body part, done for three sets of 10 to 12 reps. These will typically be machine and/or isolation exercises. Including such lifts will ensure that, unlike with most 5x5 routines, you’ll hit your muscles with sufficient volume. Furthermore, the combination of low and moderate reps stimulates muscle adaptation. As with the 5x5 sets, use maxi-

mum weights in the additional exercises, and, over time, you should see your strength increase in all sets, which will correspond to new muscle mass. The main difference between our program and Reg Park’s formula is workout frequency. A Park-style scheme typically tries to cram nothing but 5x5 arrays in a fullbody session (for only five to 10 sets per body part), and two or three such workouts are completed each week. By contrast, our program with its secondary exercises totals 11 to 16 sets per body part, and body-part routines can be spread out over a modern split. On account of so many sets being pushed to failure for low reps, we recommend hitting all body parts, except calves and abs, only once per week, though how you divide

5X5 TIP SHEET Q If you fail to get five reps on any of the first four sets, reduce the weight slightly for the next set.

QFor the 5x5 sequences, focus on compound, basic lifts like squats and bench presses.

QWhen you can get five reps on all five sets with the same weight, increase the weight the next workout.

Q Most of the additional exercises should be isolation moves like leg extensions and flyes.

muscles into workouts is up to you. Some bodybuilders like to do 5x5 for only a limited period. However, because this scheme includes both low and moderate reps, a variety of exercises, and a modern split with plenty of rest, 5x5 may be your best long-range strategy for increasing both strength and size.


THE LEVEL UP SERIES:

BACK These subtle variations of classic movements fend off boredom and spark new results.

BY JOE WUEBBEN

T-BAR ROW

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L EV E L U P: BAC K

YO

READ

OW

tha omp ercise he b ess or squa es ding musc a ngth. But do a simple grip, eq ngle change ngs fresh wi romising results. In ber 2012 issue, we frills back workout ight Up series th d all the compone effective workout: pullups, barbell be ws, seated cable row downs, back exte all great foundational exercises in their original forms. But muscles adapt, which means changes must be made to avoid stagnation. This updated Level Up back regimen provides variety from the original routine while maintaining the meat-andpotatoes exercises we like so much for building a wider, thicker, and stronger back. Tried-and-true movements with different variations for the same back-building beneďŹ ts, minus the boredom—a win-win!

NEUTRAL-GRIP PULLUP/ CHINUP

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ONE-ARM SEATED CABLE ROW

WEIGHTED BACK EXTENSION (NOT SHOWN) LEVEL UP DIFFERENCE: Adding weight to this exercise promotes a stronger, more stable lower back. But err on the light side, as the spine is a vulnerable area. Start with a 10-pound plate and don’t be in a rush to move up to 25 pounds. Instead, focus on keeping the motion slow and controlled.

STRAIGHT UP*

BACK EXERCISE

Wide-grip Pullup

Seated Cable Row

SETS

REPS

4

AMRAP + rest pauses**

3

***

3

8, 10, 12 ****

3

4

REVERSEGRIP LAT PULLDOWN

*As published in the October 2012 issue of M&F. **On the first two sets, do as many reps as possible (AMRAP/to failure) and stop. On the last two sets, go to failure, then do two restpauses with about 15 seconds of rest. ***Increase weight every set. ****Decrease weight every set.

LEVEL UP

BACK EXERCISE

PER BERNAL (2)

SETS

REPS

Neutral-grip Pullup/Chinup*

4

To failure

T-bar Row

3

15, 12, 10**

Reverse-grip Lat Pulldown

3

12–15

One-arm Seated Cable Row

3

10 per side

Weighted Back Extension

3

8–10

*On sets 1 and 3, do neutral-grip pullups (palms facing each other); on sets 2 and 4, do chinups (palms facing you). **Increase weight every set.

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Available on iPhone , iPad , Kindle Fire , Nook , Kobo and Android tablets and phones.

Apple, the Apple logo, iPhone and iPad are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of "QQMF*OD,JOEMFBOE,JOEMF'JSFBSFUSBEFNBSLTPG"NB[PODPN *ODPSJUTBGmMJBUFT/00,JTBSFHJTUFSFEUSBEFNBSLPGCBSOFTBOEOPCMFDPN--$ PSJUTBGmMJBUFT(PPHMF1MBZJTBUSBEFNBSLPG(PPHMF*OD


THE ANSWERS

BOTTOM LINE

Are squats and deadlifts enough to build an aesthetic six-pack?

A:

CHRISTOPHER BAILEY


ASK

CONTINUED FROM PREVIOUS PAGE

because they implement an insane amount of ab work and target their upper and lower abs and obliques. To up your ab game, pick one movement for each part of your abs and complete three to four rounds of these exercises in a circuit. Perform this circuit three times per week, working up to every day.

When I bench, how do I know if I’m overarching POUNDRIDGE, NY

A:

SETTING UP WITH AN ARCH

that is bent just a little more than what feels natural is plenty, as long as your back stays tight and in one place and you use your legs to drive. If you compete in powerlifting, however, arch as high and as hard as your body and federation rules allow, since it gives you a mechanical advantage while benching. If you aren’t competing, the reward is probably not worth the risk.

UPPER ABS: Weighted incline crunches or heavy rope crunches for 15–20 reps. LOWER ABS: Lying leg raises, hanging leg raises, or flutter kicks for 15–20 reps. OBLIQUES: Russian twists or bicycle crunches for 15–20 reps.

RETRACT AND ATTACK

NGO OKAFOR is the fitness director at Clay Health Club + Spa in New York City.

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MUSCLE & FITNESS

DECEMBER 2016


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U.S. Postal Service Statement of Ownership, Management and Circulation (All Periodicals Publications Except Requester Publications)

MICHAEL GEREMIA, N.A.S.M., C.P.T., C.E.S., is a certified personal trainer.

I’m on a tight budget. Any thoughts on how to eat clean

A:

run, compared with investing in pounds of meat. Tighten your wallet even further by incorporating some of the following strategies. If you live near a year-round farmers’ market, hang around and start shopping during the last 15 minutes or so. This is when many farmers start to discount produce and are usually open to making a deal.

1

IAN SPANIER; PROFIMEDIA.CZ A.S./AL AMY

Shop the grocery store produce bar. This strategy works best if you don’t often use all of the produce you buy. Purchasing just a few ounces of leafy greens is often much more economical than grabbing an entire bag.

2

Get frozen foods (especially on sale). I stock up on frozen fruits and vegetables and frozen wildcaught salmon. Frozen is just as healthy, and it means you always have nutrient-dense food available.

3

LORI ZANINI, R.D.N., is a spokesperson for the Academy of Nutrition and Dietetics.

DECEMBER 2016

1. Publication Title: Muscle & Fitness. 2. Publication Number: 0744-5105. 3. Filing Date: 09/30/16. 4. Issue Frequency: Monthly except combined December/January & July/ August issues each of which counts as two of twelve in an annual subscription. 5. Number of Issues Published Annually: 12. 6. Annual Subscription Price: $42.97. 7. Complete Mailing Address of Known Office of Publication (Not printer): American Media Inc./ Weider Publications LLC, 4 New York Plaza, 4th Fl, New York, NY 10004. Contact Person: Steven Jacobs. 8. Complete Mailing Address of Headquarters or General Business Office of Publisher (Not printer): American Media Inc.,1000 American Media Way, Boca Raton, FL 33464. 9. Full Names and Complete Mailing Addresses of Publisher, Editor, and Managing Editor: Publisher: Chris Scardino, American Media Inc./Weider Publications LLC, 4 New York Plaza, 4th FL, New York, NY 10004; Editor: Shawn Perine, American Media Inc./Weider Publications LLC, 4 New York Plaza, 4th FL, New York, NY 10004; Managing Editor: Brian Good, American Media Inc./Weider Publications LLC, 4 New York Plaza, 4th FL, New York, NY 10004. 10. Owner: American Media, Inc., 1000 American Media Way, Boca Raton, FL 33464-1000. >1% Shareholders of American Media, Inc.: Chatham Asset Management, 175 W. Jackson Blvd., Suite 2210, Chicago, IL 60604; Omega Advisors, Inc., Wall St. Plaza, 88 Pine St., 31st Fl, New York, NY 10005; David Pecker, 4 NY Plaza, New York, NY. 11. Known Bondholders, Mortgagees, and Other Security Holders Owning or Holding 1 Percent or more of Total Amount of Bonds, Mortgages, or Other Securities. Chatham Asset Management, 26 Main Street, Suite 204, Chatham, NJ 07928; Omega Advisors, Inc. Wall St. Plaza, 88 Pine St., 31st Floor, New York, NY 10005; Equity Group Investments, 2 North Riverside Plaza, Suite 600, Chicago, IL 60606; HPS Investment Partners, LLC., 40 West 57th Street, 27th Floor, New York NY 10019; Apollo Management LP., 9 West 57th Street, 37th Floor, New York, NY 10019. 12. Tax Status (For completion by nonprofit organizations authorized to mail at nonprofit rates): The purpose, function, and nonprofit status of this organization and the exempt status for federal income tax purposes: Has Not changed During Preceding 12 Months. 13. Publication Title: Muscle & Fitness. 14. Issue Date for Circulation Data Below: September-16. 15. Extent and Nature of Circulation: (I) (a) Average No. Copies Each Issue During Preceding 12 Months (Net press run): 340,491; (II) No. Copies of Single Issue Published Nearest to Filing Date: 271,312. (b) Paid Circulation (1) Mailed Outside-County Paid Subscriptions Stated on PS Form 3541 (Include paid distribution above nominal rate, advertiser’s proof copies, and exchange copies): (I) 154,035; (II) 111,407. (2) Mailed In-County Paid Subscriptions Stated on PS Form 3541 ((Include paid distribution above nominal rate, advertiser’s proof copies, and exchange copies): (I) 0; (II) 0. (3) Paid Distribution Outside the Mails Including Sales Through Dealers and Carriers, Street Vendors, Counter Sales, and Other Paid Distribution Outside USPS: (I) 46,032; (II) 55,725. (4) Paid Distribution by Other Classes of Mail Through the USPS (e.g. First-Class Mail): (I) 0; (II) 0. (c) Total Paid Distribution [Sum of 15b. (1), (2), (3), and (4)]: (I) 200,067; (II) 167,132. (d) Free or Nominal Rate Distribution (By Mail and Outside the Mail). (1) Free or Nominal Rate Outside-County Copies Included on PS Form 3541: (I) 15,125; (II) 6,953. (2) Free or Nominal In-County Copies Included on PS Form 3541: (I) 0; (II) 0. (3) Free or Nominal Rate Copies Mailed at Other Classes Through the USPS (e.g. First-Class Mail): (I) 0; (II) 0. (4) Free or Nominal Rate Distribution Outside the Mail (Carriers or other Means): (I) 992; (II) 901. (e) Total Free or Nominal Rate Distribution (Sum of 15d. (1), (2), (3), and (4)): (I) 16,117; (II) 7,854. (f) Total Distribution (Sum of 15c. and 15e.): (I) 216,184; (II) 174,986 (g) Copies not Distributed: (I) 124,307; (II) 96,326. (h) Total (Sum of 15f. and g.): (I) 340,491; (II) 271,312. (i) Percent Paid (15c. Divided by 15f. Times 100): (I) 92.54%; (II) 95.51%. 17. Publication of Statement of Ownership. Publication required. Will be printed in the December-16 issue of this publication. 18. Signature and Title of Editor, Publisher, Business Manager, or Owner: Ephraim Brennan, VP, Consumer Marketing. Date: September 30, 2016. I certify that all information furnished on this form is true and complete. I understand that anyone who furnishes false or misleading information on this form or who omits material or information requested on the form may be subject to criminal sanctions (including fines and imprisonment) and/or civil sanctions (including civil penalties).

MUSCLE & FITNESS

197


ASK

SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM

Is it OK to train a muscle if it’s sore?

=

A:

JIM SMITH, C.P.P.S., is the own-

I’ve been injured for two months. —ERIC, B., STATE COLLEGE, PA

A:

IT DEPENDS ON THE SEVERITY AND type of injury. The healing process can take anywhere from four to eight weeks. If the injury was moderate, and you stayed somewhat active, your strength and endurance will come back a little quicker. Light training around your injury can help keep up muscle memory, as well. Just don’t go too hard when you first start training again, or you’ll risk reinjury.

MICHELE ALIANI, P.T., C.S.C.S.,

er of Diesel Strength and Conditioning.

ROBERT REIFF


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THE LAST WORD

SHAWN AND 50 Cent both follow the “Health is Wealth” mantra as they enter the second half of their lives.

Soup to Nuts Staying fit doesn’t have to mean losing sight of your health. I COME FROM THE WORLD OF bodybuilding, in which participants all too often push their health to the side in a quest for maximum muscularity and definition. While in my teens I desperately wanted to be a professional bodybuilder. For years I trained as if my life depended on it and stuffed my face until nauseous in a quest for size. But as fate would have it, my parents didn’t have the genes to bequeath me such potential (I’ve discussed this in other columns), and so in time I reluctantly gave up my dream of being the next Arnold. What I then saw as a curse, however, may actually be a blessing. 200

MUSCLE & FITNESS

With the realization that I would never be big enough to compete, I shifted my focus from bingeing and blasting to working toward a streamlined appearance, functional strength, and health. Today, at 50, I am as fit and healthy as I was at 25 and, save for residual joint pain from my days of youthful indiscretion in the gym, I feel as vital as ever. I know a guy around my age who stays away from soup because it isn’t calorie-dense enough to add muscle. I know another guy who keeps his intake of nuts to a minimum so as not to ingest too much fat. Now, I love a good, hearty soup and eat a variety of

DECEMBER 2016

nuts and seeds by the handful, all while staying within spitting distance of both my maximum muscle mass and leanness. In fairness, years ago I might have agreed with both friends, but today I put body-composition concerns into perspective and focus on health first, function second, and appearance third. I’m not saying my way is the best way, but what I’ve learned through lots of trial and even more error is that by focusing on health first everything else falls into place. I will never stop training hard or critiquing myself in the mirror (I did get my start in bodybuilding after all), but I will also never lose sight of the fact that health truly is everything, and that without it, it doesn’t matter how big or lean you are. PER BERNAL



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