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APRIL 2016 VOLUME 77 | NO. 4

FEATURES 32

92

100

110

116

122

128

134

SECTIONS 41

59

81

IN EVERY ISSUE 18 20 24 26 150 152

ON THE COVER

PER BERNAL

Muscle & Fitness (ISSN 0744-5105), Vol. 77 No. 4, is published monthly except a combined July/August issue which counts as two of twelve in an annual subscription by Weider Publications LLC, a division of American Media, Inc. 4 New York Plaza, 2nd Fl., New York, NY 10004. Periodical Rates Postage Paid at the New York, NY Post Office and at additional Mailing offices. Copyright © Weider Publications, LLC 2016. All rights reserved. Canada Post International Publications Mail Sale Agreement No. 40028566. Canadian B.N. 88746 5102 RT0001. Copyrighted under the Universal Copyright Convention and International Copyright Convention. Copyright reserved under the Pan-American Copyright Convention. Todos derechos reservados segúin la convención Pan Americana de Propriedad Literaria Artística. Subscription rate is $42.97 for (1yr) 12 issues in U.S.A. In Canada (1yr) 12 issues $ 59.97. Outside of U.S.A. and Canada (1yr) $91.97 U.S.Orders outside of U.S.A. must be prepaid in U.S. funds. For Customer Service and Back issues call toll-free (800) 340-8954 or write to: Muscle & Fitness, P.O. Box 37207, Boone, IA 50037-0207. SUBSCRIBERS: If the postal service alerts us that your magazine is undeliverable, we have no further obligation unless we receive a corrected address within one year. U.S. POSTMASTER: Send all UAA to CFS (See DMM 707.4.12.5); NON-POSTAL and MILITARY FACILITIES send U.S. Address changes to: Muscle & Fitness, P.O. Box 37207, Boone, IA 50037-0207. CANADA POSTMASTER: Send address changes to American Media Inc., PO Box 907 STN Main, Markham, ON L3P 0A7, Canada. From time to time we make our subscriber list available to companies who sell goods and services by mail that we believe would interest our readers. If you would rather not receive such mailings, please send your current mailing label to: Muscle & Fitness, P.O. Box 37207, Boone, IA, 500370207. All materials, articles, reports, and photos published in this magazine are the exclusive property of Weider Publications, LLC. and cannot be used without permission in writing. Muscle & Fitness is not responsible for returning unsolicited manuscripts, photographs or other materials. Weider Publications, LLC and American Media publisher of Muscle and Fitness, does not promote or endorse any of the products or services advertised by third-party advertisers in this publication. Nor does Weider Publications, LLC or American Media Inc., verify the accuracy of any claims made in conjunction with such advertisements. Title Trademark registered in U.S. Patent office. Reprinted by special agreement in England, Germany, Italy, Austria, Japan, Canada, Netherlands, Korea, Poland, Slovak Republic, Lebanon, and China. Printed in the U.S.A.


DON’T MISS

AMERICAN GRIT

Plebes, er, contestants compete in military-style challenges on Fox’s reality show. WWE’s John Cena hosts. Premieres April 14

WHAT YOU NEED TO KNOW THIS MONTH

READ

DESKBOUND: STANDING UP TO A SITTING WORLD Still not sold on the idea that a desk job could kill you? This new, in-depth look from Kelly Starrett, the co-founder of mobilitywod.com, could change that. Starrett makes a compelling case with scientific evidence—and presents a practical fix. $23 on Amazon, April 26

GAME OF THRONES

Arguably the best show on TV enters uncharted waters for Season 6: There are no more books to work from, so what happens next is anyone’s guess. Does Jon Snow live? Will the Mountain ride again? Like you, we have a date with HBO and our couch on Sunday nights at 9 p.m. EST to find out. Premieres April 24 18

MUSCLE & FITNESS

APRIL 2016

PLAY

QUANTUM BREAK

After a botched time-travel experiment—nobody had an extra flux capacitor?—hero Jack Joyce must pit his time-manipulation powers against a formidable foe with clairvoyance. A live-action tie-in show adds a unique element to gameplay. $60 on Xbox One and Windows 10, April 5

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NEWS

HEALTH & FITNESS ABOUT THAT FINICKY FAT…

GET UP, STAND UP

Q Can’t crunch, sprint, or Zumba away those last few stubborn pounds? Your fitness level may be to blame, says a study published in Current Biology. Researchers found that as we increase our physical activity, our bodies adapt and don’t burn as many extra calories. People with moderate activity levels burned about 200 calories more daily than sedentary people, but superactive people saw no additional effect from more exercise.

Q

THE AMOUNT YOU CAN REDUCE YOUR CHANCE OF DEVELOPING LOWER BACK PAIN WITH EXERCISE, SAYS A REVIEW IN JAMA INTERNAL MEDICINE.

UP IN VAPOR Q A recent meta-analysis from UC San Francisco discovered that adults who use e-cigs, or vaporizcombed through 58 studies and found that contrary to how the e-cigs are marketed—as smoking-cessation devices—the odds of quitting smoking for those who vaped were 28% lower than those who didn’t resort to e-cigs to quit.

20

MUSCLE & FITNESS

APRIL 2016

Q A breakthrough study from Indiana University found that injections of a myostatin antibody into patients over the age of 75 who had a history of low muscle strength and decreasing lean muscle mass improved their ability to climb stairs, walk quickly, and get up out of a chair. Myostatin, a natural protein that inhibits muscle growth, has long been thought of as key to figuring out how muscles work.

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Q A recent study from the Cornell Food and Brand Lab discovered that a clean and uncluttered kitchen could do more for your health than keep away roaches: It may also keep extra calories at bay. Research showed that a chaotic and disorderly kitchen can prompt people to stress-eat more calories than those who don’t dine in a stressful environment. Subjects in the study ended up eating about 53 more calories from cookies in just 10 minutes in a cluttered kitchen.


FROM THE CHAIRMAN FROM THE EDITOR

Hail to the King At 46 years old, TRIPLE H is a champion for the ages. ONCE AGAIN, I’M PROUD TO feature my friend, Paul “Triple H” Levesque, on the cover of Muscle & Fitness. As the 14-time WWE World Heavyweight Champion, Paul’s career has spanned a quarter century— an impressive feat that’s achieved only through years of discipline, hard work, and focused intensity. We’ve all watched great athletic talents with burning ambition flame out in short order, whether due to injury, undisciplined behavior, or a lack of direction. It’s simply not enough to have genetic gifts and enthusiasm. To achieve lasting success it’s essential to balance those assets with focus, persistence, and a comprehensive strategy. Together, all of these elements are what led Triple H—aka “the King of Kings” or “The Game,” as sportsentertainment enthusiasts know him—down a path to unbridled success, and they can do the same for you. You’ll find the theme of persistence running throughout every issue of M&F. We repeatedly stress the importance of diligently sticking to a training and nutrition regimen to see results, and we provide you with programs designed to help you reach your goals. Each new routine will test your muscles as well as your mental fortitude, which builds a kind of strength that has nothing to do with how much you can lift. To see more of Triple H, tune into WrestleMania 32 on April 3, on WWE Network. Better yet, join a potential 100,000 passionate WWE fans at AT&T Stadium in Arlington, TX, and see The Game and the rest of WWE’s larger-than-life Superstars in person.

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker EDITOR IN CHIEF Shawn Perine EDITORIAL ADVISER Paul “Triple H” Levesque

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MUSCLE & FITNESS

The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.


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FROM THE EDITOR

Get a Six-Pack Now A combo of diet and exercise is the key to getting ripped abs.

EVERYONE WANTS A SIX-PA These days, having a ripped mids tion has become a status symbol sorts, like owning a fancy watch expensive sneakers. And when celebrities like Justin Bieber, Chr Hemsworth, and Bryce Harper sp one, their fans all want one too. Clever marketers understand tha demand for shredded abs is high which is how they get consumers pony up more than $3 billion per for products they claim will deliv visible abs in days, minutes, seco or whatever they need to say to g FOLLOW people to buy th SHAWN But here’s the s to getting a six-p There is no secre just hard work an diet, with your diet being 70-80-90 (take your pick) of the equation. The rectus abdominis is a muscle like any other, and developing it via resistance training will make it gro creating a ridged surface of six (or four or eight, depending on your genetic makeup) distinct divisions of the muscle. The fact is, we all have six-packs underneath a layer of fat and another of skin. Revealing it requires getting leaner.

More Power to You,

Shawn Perine Editor in Chief

26

MUSCLE & FITNESS

APRIL 2016

FIVE RULES TO HELP YOU GET A SIX-PACK NOW! 1

2

3

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5

CUT CARBS It’s true— carbs can be the enemy when it comes to trimming fat. Cut out processed foods first.

TRAIN ON EMPTY Studies show that training first thing in the morning, fasted, accelerates fat loss.

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Strong Performances TOUGH TOONS

Guess which badass mu cle-bound ’80s a 90s cartoon racters made our oughest toons list? /toontough

SOCIAL MEDIA Of course, we tweet, too. Check out our daily updates by following us: @muscle_fitness

Like us at facebook .com/muscle andfitnessmag and interact with more than 6 million other dedicated readers.

Do you follow us on Instagram? Good. Otherwise, you’d miss out on lots of awesome: @muscle_and_fitness

THROW IT IN REVERSE Reverse dieting can improve metabolic capacity and allow you to avoid packing on unwanted body fat. We’ll show you how. /reversedieting

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

A F A RC HI V E /A L A M Y; E V ER E T T C O L L EC T I O N /A L A M Y; E V ER E T T C O L L EC T I O N

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KNOWN AS THE GAME, 14-TIME WWE CHAMP TRIPLE H IS AT THE TOP OF HIS IN THE RING AND THE BOARDROOM.


IT’S GOOD TO BE

THE KING ON PAPER, PAUL LEVESQUE APPEARS

WRESTLEMANIA, ON APRIL 3

MF: How does it feel to enter WrestleMania as the WWE World Heavyweight Champion? HHH: To be the WWE champion is a huge honor, but at

the same time the pressure is immense. What should we expect from WrestleMania 32?

It’s going to be big in Dallas at AT&T Stadium. Our goal is to break the WrestleMania 3 all-time indoor attendance record for entertainment. I have to think of something good for my entrance.

What are your prematch rituals to get pumped up?

When you get to WrestleMania, with more than 90,000 people, there’s nothing you need to do to get excited. For me, it’s trying to keep calm. That overexcitement, that overadrenaline is what wears you out during the day. Usually you’re extremely nervous right up until the point you’re about to go through the curtain, and then you just get into performance mode. I’ve had younger talent say to me, “I’m sure you don’t get nervous anymore.” If you get to a point in your career when you’re


not nervous anymore, you should start thinking about doing something else, because you have stopped caring. How has your workout routine changed as you’ve aged?

When I was younger it was about getting into the gym and lifting heavy and training from a bodybuilder’s standpoint. As long as the look was there it was all good. As I have gotten older, I realized it’s all about athletics, health, and feeling good; the look just comes along with it. Are your daily workouts different from when you’re preparing for a match?

From a strength component not necessarily, other than I probably pick up the pace and add a little more volume. I add in a lot of cardio and then I start boxing two days a week. I can’t do the stairclimber or elliptical. It’s mind-numbingly boring to me.

IF YOU GET TO A POINT IN YOUR CAREER WHEN YOU’RE NOT NERVOUS ANYMORE, YOU SHOULD START THINKING ABOUT DOING SOMETHING ELSE, BECAUSE YOU’VE STOPPED CARING.

Between your commitments to being a Superstar and running the company, how do you find time to train?

That’s the biggest thing my wife [WWE executive Stephanie McMahon] and I struggle with. We travel a lot, and when we’re home our schedules are extremely busy. We often sacrifice sleep, which I don’t recommend, but it’s what we have to do. We get up in the morning and take the kids to school, go to the office and we’re there all day, get home in time to get them in bed, and you want to play with them a little bit and hear about their day. Then we train at midnight every night. I don’t buy the whole “I don’t have time.” If you really want to do it, you’ll make time and you’ll get it in. I understand the importance of rest and sleep, but I think your body is remarkably adaptive and can function with a lot less sleep or rest than most people think. How many hours of sleep do you try to get?

I’m excited when I can get five [hours of sleep]. If I get 34

MUSCLE & FITNESS

APRIL 2016

six, I’m awesome. If I start getting down in the fours, I start thinking tomorrow is going to be brutal. When we interviewed [WWE chairman and CEO] Vince McMahon, your father-in-law, he mentioned the importance of a cheat meal and how he indulges in Oreos. What’s your stance on cheat meals?

You have to shock the system; cheat meals keep your body functioning more efficiently. The one thing about having kids in the house is there are things you would never crave, but then you see the kids eating a big bowl of mac ’n’ cheese and say, “Man, I can eat that mac ’n’ cheese right now.” Then it gets in your head,


JOE DEFRANCO’S TRIPLE H WRESTLEMANIA 32 WORKOUT EXERCISE

and by the time your cheat meal comes, you’re like, “You know, what I want is a really big box of mac ’n’ cheese.” Sometimes it’s chocolate chip cookies. They like to bake, so sometimes all I can smell is chocolate chip cookies. What’s it like transitioning from Triple H, the champ, to Paul, the family man?

I am a dad and husband first—they’re the most important things I do. You can have the worst day in the world, then you come home and [your kids] come running over and throw their arms around you and it all goes away. Do your daughters watch any WWE programming?

They do. They are 9, 7, and 5. The little one will turn the WWE Network on and go to town watching the women wrestle. My oldest one talks about getting in the ring; she loves coming on the road, being in the locker room, and talking to the women. She’s had training sessions with Nattie Neidhart and Charlotte, and now and then she’ll want to try and roll in the ring with me. It’s really cute. Would you and your wife be supportive if any of your kids decided to join the business?

Strength coach Joe DeFranco began working with Triple H six years ago, after the Game tore one of his biceps filming a movie. In preparation for WrestleMania 32, DeFranco created a four-day-aweek routine to get the “superdedicated” champion ready for “the grandest stage of them all.” For the complete workout, visit muscleand fitness.com /tripleh.

SETS

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5

5

5 4 *

3 **

8

3 3

8

3

8

3 *** *

** ***


I’d love it and support it, if that is what makes them happy and that’s what they want to do. WWE is a wonderful business and very family friendly. [But] at the same point in time, my middle daughter wants nothing more than to own a nonprofit farm for wayward animals, where she lives in a tree house and operates [the farm] with magic money that comes in somehow. That’s her goal, and if that’s what she wants to do, I’d support that, too. You just want them to be happy at the end of the day. What are the challenges of being both an in-ring Superstar and an executive?

Going from the locker room and the road to coming into the office

and working with the executives, it’s a totally different mindset and culture. You have to learn how to switch hats quickly. Something I always marveled at when I would first come into the office was Vince’s ability to switch hats instantaneously. One minute he was looking at logo designs, the next minute he was making a decision about an international market, then 10 seconds later he was doing something creative that had to do with the show. And that’s what it takes because there’s so much flux. I’m in charge of talent, live events, and a lot of the creative. I also have a lot of input with certain programming. To be honest, if I weren’t on the show every week my life would be a whole lot easier. It takes up a lot of time. Why is it so difficult to become a WWE Superstar?

I often say we don’t fit in a bucket. You can be great in the ring but have no personality or be terrible talking in front of large crowds, which won’t work out well. There are so many factors. Charisma is a factor, in-ring ability is a factor, and you can’t say one is more important than the other. Charisma is the one you can’t teach. It’s one thing to train somebody and get them ready to be able to get into the ring and have a

I’M EXCITED WHEN I CAN GET FIVE [HOURS OF SLEEP]. IF I GET SIX, I’M AWESOME.

What’s the process to become a Superstar?

There are so many avenues where we look to recruit talent. It’s from 36

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COURTESY OF WWE INC

to make them into a star.


virtually every sport. Whether it’s the Olympics, NFL, soccer, and rugby or sports many have never heard of like kushti and kabaddi in India. We’re looking for athleticism and charisma—that larger-than-life persona that makes you stand out in a crowd. Just because you make it in the door, doesn’t mean you’ll make it any further. In 2015, we had hundreds of thousands of people send in applications, and we recruited. Three hundred came in for actual tryouts, and out of that 300 about 30 made it into the WWE Performance Center. It’s a difficult process, and that’s why we started the Performance Center in Orlando. It allows us to bring in these athletes from all over the world and train them. There has never been a system like we have at the Performance Center now. I tell talent at the Performance Center: Think of every performer who was in this business before the past couple of years. Every Superstar from Shawn Michaels to Randy Savage to Andre the

Giant. They all achieved a level of success without being given the tools you’re being given. So what can you do with those tools? Imagine what they would have been if they had had those tools. We give them everything conceivably possible to make it in WWE, and the rest is on them. You’re 46 years old, still in fantastic shape, and the fans love watching you perform. When will you hang up your wrestling boots?

I think about that. I don’t want to be doing this just to do it. In the past several years there have been opportunities that have presented themselves. It all depends on the year. If you ask me right now about next year, I’m not even thinking about next year. I’m thinking about WrestleMania, and on Monday, after WrestleMania is over, I’ll think about what’s next after that.


SPORTS

IRON MAIDEN

STAR POWER

INSPIRATION

A decade in the cage hasn’t slowed Frankie Edgar, p46.

Meet DC U’s sexiest time traveler, p48.

How Arrow’s David Ramsey muscled up for the show, p50.

This guy kicked cancer’s ass— and then put on 70 pounds, p56.

NEWS / INTERVIEWS / SPORTS / GEAR

Major League Beasts Very few ballparks can keep these guys inside them with their freakish feats of strength.

WASHINGTON NATIONALS


EDGE

BASEBALL YOENIS CESPEDES, OF

YOENIS CESPEDES

NEW YORK METS er being traded from De roit to that baseball team in Queens, Cespedes carried the Mets into the playoffs, hitting 17 home runs after the trade. Cespedes’ “infomercial” scouting video shows his explosive power, legpressing 1,300 pounds and squatting 510 pounds. The 30-year-old, who at 5'10" is the smallest of this group, also possesses tremendous arm strength. In fact, the leftfielder’s cannon is so feared that few runners are willing to round third base when he’s holding the ball.

OU TF IE LD ER

GIA ARLO STANTON, OF

OF

YAS

L PUIG, OF LOS ANGELES DODGERS Th e-a-fullback (6'2", 255 pounds) rightfielder put on 26 pounds of muscle between the 2013 and 2014 season. Despite his power and size, the Cuban defector spends his off-season jumping over croquet wickets and running with a parachute tied to his back. During the season, Puig uses a medicine ball and calisthenics.

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MUSCLE & FITNESS

APRIL 2016

MIK

TROUT, OF LOS ANGELES ANGELS C he best all-around player in the game today, Trout went viral this off-season when he posted a video of his 6'2", 235-pound frame pushing a tractor tire with dumbbells placed inside. Since entering the majors in 2011, Trout has won Rookie of the Year, an MVP, and appeared in four consecutive All-Star Games.

J O S H U A S A R N E R / C O R B I S ; H A I L E Y A R C H A M B A U LT/ C O R B I S ; RO B T R IN G A L I /G E T T Y IM AG E S; M AT T BROW N /G E T T Y IMAGES

M IK E TR O UT

MIAMI MARLINS The 26-year-old has become synonymous with power in the Show. At 6'6" and 240 pounds, Stanton hits for the home run trifecta: blasts, bombs, and moon shots, tying his own distance feat of hitting the farthest home runs in 2015, at 484 feet; he hit 27 home runs in only 74 games. Oh, and et’s not forget bout his rocket of n arm. During the 014 off-season, tanton got his legs shape by running p a 200-meterng, 60-degreeincline sand dune wearing a weighted belt—a brutal conditioning workout. He has also incorporated yoga to strengthen his quads and open his hips.


Š 2016 ProSource Performance Products, Inc. All Rights Reserved. Prices and offers subject to change. Some restrictions may apply.


EDGE

OLD-SCHOOL ASS KICKER PUNCHOUT

Do you still train like an active fighter? I train three to four times per week for 50 minutes using the Body Action System), a stationary padded MMA training instrument. I do the Bas Rutten MMA workout. It involves punch combos and knees while wearing 10-pound ankle weights. For lifting, I do three to four exercises each for biceps and shoulders, and two for triceps. What is the most memorable fight of your career? My rematch [in 1996] with Masakatsu Funaki, who was the first person to beat me. I was the champion and…I had revenge on my mind. It was a great fight; every time I knocked him down, he would get back up—until I grabbed him by the hair and kneed him in the face. That’s when he stayed down.

The Pioneer Former UFC champ BAS RUTTEN retired in the late ’90s but won’t rule out one last bout against rival Ken Shamrock. AS TOLD TO MARK BARROSO

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The only losses you never avenged were against Ken Shamrock. Could you have beaten him? Yes. Ken beat me when I didn’t know the ground game. Once I stuck to training on the ground twice daily, I never had a problem with anyone. If I’d fought him after that, I’m 99% sure I would have gotten him. I wanted to try to submit him. I wanted payback. Would you fight him today? If my arm gets better, maybe we could do something. It would be a very intriguing fight.

Was moving from fighter to on-air personality for Inside MMA and the Rutten & Ranallo podcast challenging? I always liked to entertain, and I did a lot of comedy shows in Holland and Europe. I never looked for a job after fighting [and then] I got a call: “Hey, you’re going to be a commentator.” I said, “OK,” and suddenly I’m a commentator. Then it was, “Hey, we’re starting a TV show. Want to be the host?” And now I have a TV show. What is your 02 Trainer Device? The O2 Trainer comes with 10 different caps and controls how much air you breathe in. Keep training with smaller and smaller caps to strengthen your lungs. It cured me of asthma.

MARK MAINZ/GETTY IMAGES

M&F: Tendinitis, knee, and biceps injuries led to your decision to retire in 1999 amid a 22-fight unbeaten streak. Had you stayed healthy, would you have kept fighting? Bas Rutten: I believe so. After my last loss [to Ken Shamrock, in 1995], I focused on ground fighting. I never lost a fight after that. Then I started to get injuries—tendinitis in the arms became very painful. If the problem started, I would have about 45 minutes to work out. And then I’d experience intense pain for up to two hours.

Having competed in just two UFC fights, was your induction into the UFC Hall of Fame at all surprising? They told me, “We want to induct you for your entire career; for all the fights you had.” That was really cool. I’m in the pioneer section, which excites me, because thousands of years from now, there will be many champions, but the pioneers will always be the same.


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EDGE

SPORTS

Never Better After a decade’s worth of experience in the cage, FRANKIE EDGAR hasn’t just remained relevant, he’s also dominant. BY ANDREW GUTMAN There’s a lot of talk about how you’d be the worst matchup for Conor McGregor. What makes you dangerous against him? I’m well-rounded, I have a great gas tank, and I’m not going to sit there and let him hit me. I use a lot of movement. I also believe I have the wrestling to put him on his back and keep him there. You see what Chad [Mendes] did to him in that round and a half until his wind got the better of him; taking that fight on short notice didn’t help [Chad], but when I get my shot I’ll be well-prepared. McGregor will now be fighting guys closer to his own size in UFC’s lightweight division. How do you think he’ll do? It’s going to be tougher; there are weight classes for a reason. He’s as big as those guys and probably should [fight at 155], but he cuts

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MUSCLE & FITNESS

to 145. His opponents will be about 15 to 20 pounds heavier. You’re 34 years old. How has your training and preparation evolved? I think going down to the featherweight division [135–145] has helped my nutrition because I have to eat better to make weight. In terms of my training, I keep what works and lose what doesn’t. I still train as hard as I did when I was 25. I just train smarter. What about recovery? When you’re young you can train, leave, come back, and train again. Now, I place more emphasis on recovery in between [training sessions]. I have a chiropractor in Toms River, NJ, whom I see on a regular basis. Eating right has helped me recover pretty fast, too. You’ve been in the fight game for a while. What changes have you noticed over the years? [Competition] is getting deeper. It’s still a relatively new sport, and everything is evolving— the competition, the numbers, and the business. Guys are better than they used to be. You used to have three guys in a weight class who were really [great]; now you have a top 10 who are legit. Your record stand 19–4–1. Is retir your mind? I don’t thi in it I’ th

APRIL 201


EDGE

IRON MAIDEN

superhero series

IT SEEMED AS THOUGH

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returning as White Canary in the

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EDGE

STAR POWER

The Big Dig DAVID RAMSEY used old-school training principles to muscle up for his role on Arrow. BY ANDREW GUTMAN M&F: As a co-star on Arrow and a regular on Blue Bloods, how do you find the time to train? DR: Staying motivated can be tough, but little things help, like laying out my workout clothes the night before, preparing my meals, setting my alarm clock, and not drinking [alcohol] an hour or two before sleep. Does your schedule make it difficult to consume all your macros? On set, it can be tough to get all my prepared WATCH meals in, so I have a blender in my trailer. Do you aim for a specific number of calories per day? I’ve always been a thin guy, so I eat around 5,000 calories per day. I’ll lose all my mass and get a potbelly like my dad if I stop hitting the weights. I feel good when I’m around 200 pounds. W You’re skilled in Jeet Kune Do, Bruce Lee’s hybrid style of martial arts. How has JKD influenced you? The art revolutionized my life. I took to JKD because, philosophically, it’s all about making a choice. When did you get into weight training? It was after being cast as Muhammad Ali [in 2000], and I met 50

MUSCLE & FITNESS

APRIL 2016


EDGE

THE MUSCLE DOC

ABOUT THE DOCTOR Victor R. Prisk, M.D., is a boardcertified orthopedic surgeon, NCAA All-American gymnast, and GNC medical advisory-board member.

Avoid the Tilt Anterior pelvic tilt can screw up your posture and cause severe hip and back pain. Here’s how to correct it. BY VICTOR R. PRISK, M.D.

FIX YOUR HIPS LUNGE STRETCH Lunge forward with your pelvis square to the front. Hold for a 30 count.

QUAD STRETCH Stand on your right leg and grab your left foot with your right hand from behind. Pull the foot toward your glutes until you feel a stretch in the quadriceps. Keep both knees close and squeeze your glutes. Hold for 30 seconds, then switch.

PLANK Hold a forearm plank for one minute. To add difficulty, lift one leg for 30 seconds, then switch.

ROPE PULLTHROUGH With your back to a cable station, grasp a rope attached to a low cable so the cable runs through your legs. Step forward to create tension; sit back and keep your abs tight and chest up as you thrust upward to the standing position. Squeeze your glutes at the top. ABOUT THE MODEL: Kyle Hunt is a personal trainer and nutrition coach. Instagram: @coachkylehunt

KYLE HUNT is a personal trainer and nutrition coach. Instagram: @coach kylehunt

D Y L A N C O U LT E R


EDGE

ASK M&F “How much capsaicin would I need to eat for it to make a noticeable impact on my metabolism?” —MALIK Z., TAMPA, FL

WORTH YOUR WHILE

Extending Knowledge The squat variation you should omit from your repertoire, and how to best utilize your capsaicin supp.

Q

“I want to know if I’m wasting my time in the gym. What exercises should I delete from my catalog?” —TREVOR M., CHICAGO, IL

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MUSCLE & FITNESS

A:

“I CAN FIND

value in almost every exercise,” says Bret Contreras, Ph.D., C.S.C.S., author, personal trainer, and inventor of the Hip Thruster device. “Many exercises that are chastised for not being ‘functional’ can be quite valuable. Take the leg extension. It builds the rectus femoris much better than squats, leg presses, or lunges. And it can be done for high reps to induce metabolic stress, which is good for APRIL 2016

hypertrophy. It doesn’t place loading on the spine or induce much fatigue, so it can be tacked on to the end of a workout for some extra volume for those seeking quad gains. And it’s extremely useful for training around injuries. “That said, one exercise I’d like to see vanish is loaded squats on unstable surfaces. Unstable training has some merit for ankle injury prevention and increasing proprioception, but additional loading is not only unnecessary, it’s also quite dangerous.”

“Capsaicin, the spicy compound found in peppers, may play a role in the breakdown of stored fat, or lipolysis,” says Debi Zvi, R.D.N., a nutritionist at Nutrition Energy in NYC. “One study found that capsaicin stimulates brown fat activity. As opposed to energy-storing white fat, brown fat is thermogenic, encouraging lipolysis by burning stored fat. “The jury is still out on how much capsaicin you should consume to reap its fatburning benefits. Evidence suggests that consuming capsaicin via tsp to tsp cayenne pepper per day increases calories burned by anywhere from 10 calories to 4–5% of total daily calories. “Capsaicin supplements are commonly sold as 450mg cayenne pepper capsules. They are not time-released, so any symptoms you experience with spicy foods you can expect to feel when consuming the supplement. I recommend just adding as much heat to your food as you can enjoy and hitting the gym to rev up your metabolism.”

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EDGE

INSPIRATION “My drive to build the best possible physique will always remain strong.”

Comeback Kid Beating cancer at 15, ZACH ZEILER found purpose in the gym. BY ANDREW GUTMAN IT STARTED OUT AS A typical day for Zach Zeiler. He and his girlfriend, Tara Hurley, were hanging out, as normal 15-year-old kids do, but a gumball-size lump on the right side of his neck aroused suspicion. “I was referred to an ear, nose, and throat specialist, and I was then supposed to get a biopsy,” Zeiler, now 21, says. “I was diagnosed with cancer on Feb. 26, 2010.”

Four months of chemotherapy wreaked havoc on Zeiler’s mind and physique, taking him from a “semimuscular” 155 pounds to a gaunt 106 pounds. Even walking posed a challenge. Zeiler knew he needed a way to cope. That’s when he turned to the gym, but the chemo port in his chest limited him to body-weight squats, pushups, and dips in his basement.

“ I’VE SHIFTED TOWARD HELPING PEOPLE AND LEAVING AN IMPACT. ” 56

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“I would just try to get better each week,” he recalls. A year passed, and Zeiler finally was able to get into a real gym where he soon discovered the sport of bodybuilding. Fast-forward five more years and Zeiler has built himself up to a shredded 180 pounds. He trains every day, hitting each muscle group twice a week. Facing his own mortality at such a young age has matured Zeiler beyond his years. “We can’t be afraid to pursue the things we truly love in life, because it could all be over tomorrow,” he says. “I’m trying to pursue everything I love doing and make a living out of it.” CODY HARTON


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ABS & CORE A squat variation that taxes the core, legs, and back, p60.

FRANK ZANE

BODY WEIGHT

PHYSIQUE

The three-time Mr. O tells you how to train weak points, p62.

Set body fat on ďŹ re with this classic CrossFit move, p66.

Use these three tips to build a badass back, p72.

TRAIN BUILD MUSCLE, BURN FAT, PERFORM BETTER

Twice the Workout The arched-back pullup trains your lats in two directions.

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TRAIN

ABS AND CORE

A Stronger Squat Zercher squats can alleviate lower-back pressure and fire up your abs, which makes it a favorite of old-time strongmen. BY SEAN HYSON, C.S.C.S.

GET MORE training tips and diet advice by following Sean on Twitter: @seanhyson

HOW TO DO IT

ZERCHER SQUAT SET A BAR on a rack level with your lower chest. To make the bar thicker, attach Fat Gripz, wrap a towel around it, or use an axle bar. HOOK YOUR ARMS under the bar so it rests in the bends of your elbows. Cup one hand over the other. Squat as if you’re doing a front squat.

PLAYING IT SAFE

QUICK TIPS

The Zercher squat avoids placing shearing forces on the lower back like the back squat, so it’s safer. You won’t like how it feels on your biceps at first, but it will strengthen the bi’s and build tremendous core strength.

T.J. HOBAN is an actor and fitness cover model. Visit Hoban’s website: tjhoban.net

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TRAIN

ZANE’S WAY

QUITE FRANKLY Get books, DVDs, and more at frankzane.com

Maintain to Gain 62

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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

method of specialization comes into play. While maintaining your physique, you shouldn’t focus too much on your strong points— working these areas once a week is QUICK enough, just get a TIP good pump on every set you do. For example, in 1976 I had the goal of increasing size and definition in my back. To accomplish this, I began each of my workouts with eight sets of bentover barbell rows. I would routinely add 10 pounds after each set, working up to 200 pounds for a strict set of 10. I went on to place first in the 1977 Mr. Olympia following my highvolume back barrage. This proved to be a good plan of attack. However, not everyone can handle such a rigorous protocol, so I recommend hitting your lagging body part three days in a row followed by three days of rest. Since this type of training is extremely taxing, you shouldn’t do it for more than three consecutive weeks. It’s also important to gauge your intensity accordingly so don’t do as many sets to start. Four or five sets of the specialization exercise you choose work well in the beginning. After three days’ rest, increase your specialization sets to six. After another three days of rest, increase the sets to seven or eight. This protocol should be done at the beginning of your workout, which in turn will also increase the intensity of your regular routine, as your body is fatigued. Use specialization to tackle your weak points and more A maintenance phase shouldn’t come back better than ever. BY FRANK ZANE, M.A. be an excuse to take it easy. Instead, identify your weak points and use the specialization method THE WORD MAINTENANCE bodybuilding it never should. to refocus your efforts. You’re is misleading. it means “to keep The idea of maintenance is to going to be sore, but the payoff things the same and in working prevent regression while at the will be a physique that you’re order.” Yet, nothing ever remains same time focusing on improving truly proud of. the same, and in the world of weak points. This is where the


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TRAIN

INSTANT MUSCLE

A Minor Dip

Building up the pec minor enhances the overall width and thickness of the chest.

Keep your elbows locked on dips to target your pec minor and expand your chest. BY SEAN HYSON, C.S.C.S. WE’VE HEARD IT BEFORE. You’ve done “all” the chest exercises known to man, but your pec growth has plateaued. That’s because conventional chest training focuses only on the pectoralis major, not the pec minor, the smaller but no less important chest muscle that lies beneath the pec major. Work it with pec-minor dips and tell us again (@muscle_fitness) how much it helps.

HOW TO DO IT

PEC MINOR DIP

S H O T O N L O C AT I O N AT G L O B A L F I T N E S S , G A R D E N A , C A

Suspend yourself over parallel bars with hands just outside shoulder width. Keeping your elbows straight, allow your torso to sink toward the floor so you feel a stretch. Squeeze your pecs and spread your shoulder blades, raising your body.

QUICK TIP Prepare to be sore. Because most guys rarely if ever work the pec minor directly, training it in isolation can shock the muscle greatly. Do sets of 10–20 reps, adding weight if needed. 64

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TRAIN

BODY WEIGHT

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

QUICK TIP

Bar None

Toes to bar is the star of this high-intensity circuit that will burn fat and tighten your core. WHAT IT IS

WHY IT WORKS

An intense, full-body circuit written by L.A.-based celebrity trainer Andy McDermott. You’ll start with pullups to failure, then move into burpees to tax your whole body. Toes to bar is next followed by a full minute of uninterrupted running. This circuit is done continuously for 10 to 15 minutes. 66

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This circuit will cover all your bases, as it starts with an upperbody pulling exercise, then taxes your energy system and core in addition to jacking up your heart rate. It’s the perfect combination to build strength, burn fat, and improve conditioning, but be warned: “It’s a real test of totalbody fitness,” says McDermott.

THE WORKOUT EXERCISE

DURATION

Burpee

15

Run on treadmill

1 minute

IAN SPANIER


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TRAIN

EXPERT BIO Obi Obadike is a

FAT LOSS FAQ

celebrity fitness expert and co-host of two fitness-related TV shows. Find him online at obiobadike.com

Sprint to Shred Slow and easy won’t get you lean—at least not very quickly. Time to pick up the intensity. BY OBI OBADIKE

Will sprinting get me more shredded than standard cardio? —GERRY S., APEX, NC

A:

SPRINT LADDER NO. 2

shown that high-intensity you ever seen a interval training produces top college or much higher EPOC than world-class sprinter who steady-state cardio wasn’t ripped? because of the intensity of Sprinting is one of the the workout, even when best cardiovascular duration is significantly workouts you can do shorter. In other words, the efficiency-wise when higher the intensity, the it comes to fat higher the EPOC loss. It’s one of effect. the few In addition to SPEED UP forms of maximizing You can jog for an conditioning fat burning, hour, or you can that will sprinting also sprint and burn way burn a builds and more fat in way significant preserves less time. amount of fat lean muscle by within a short increasing amount of time. growth hormone Instead of doing slow levels and specifically steady-state cardio for one targeting the fast-twitch hour, you can sprint for 30 fibers. Plus, sprinting minutes and burn the same improves athleticism and amount of calories or more. even saves time from a One of the biggest workout perspective. benefits of sprinting is the If you’re still not resulting high EPOC convinced, try out (excess post-exercise the following sprint oxygen consumption), aka, workout for a month or the “afterburn” effect, two and send us a tweet meaning the ability to burn (@muscle_fitness) to let us calories after the workout know if you’re leaner than is over. Research has you were before.

N O EL DAG A N TA

Rest when walking back to the starting line.

WHEN HAVE


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TRAIN

INT’L ATHLETE

NAME

AGE

CAREER HIGHLIGHT

LIVES

HEIGHT

CONTACT

WEIGHT

Olympia United Kingdom (over 182cm class). What is the most challenging thing about competing? Carrying the expectations of those around you. After all of the support and love you receive, the last thing you want to do is let anyone down. However, that’s the same type of pressure that keeps you hungry and sharp. How often do you train? Every day. I set aside four hours that gets split into two sessions. The morning session consists of fasted cardio for up to an hour followed by core work, stretching, and posing. My afternoon session is weight training followed by cardio.

Always on the Go ROMANE LANCEFORD’s relentless training schedule keeps him shredded year-round. BY JOHN PLUMMER IT’S DIFFICULT TO ENVISION, but ultra-aesthetic IFBB physique pro Romane Lanceford grew up a pudgy gym rat concerned only with hoisting as much weight as possible—form (and injury) concerns aside. Then in 2013, Lanceford entered his first UKBFF-sanctioned 70

MUSCLE & FITNESS

APRIL 2016

physique competition, which forced him to adopt a new training and dietary regimen for the stage. He leaned out quickly and would find success in 2015, as the 6'1", 209-pound Brit earned victories at the 2015 UKBFF English Grand Prix and the 2015 IFBB Amateur

Does your training style differ from your competitors’? The intensity of my sessions and the amount of work that gets done during each workout are what sets me apart from other competitors. Every session is very high intensity: dropsets, supersets, pyramid sets, and sets to failure—all with no rest. The heart rate stays high, so the fat gets torched. Are your gym routines strictly mapped out, or do you wing it? I never know my plan week to week. By not preparing my sessions ahead of time I believe I’m better able to shock my body. But I’ll typically choose the muscle group I’m going to train at the start of each day, depending on soreness. How varied is your diet? For me it’s simple: meat, vegetables, and potatoes, as well as my oats and supplements. SIMON HOWARD


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TRAIN

PHYSIQUE

HENDRICKSON’S STATS

Making Moves IFBB physique pro BRANDON HENDRICKSON has (very) big plans for the 2016 competitive season. BY MARK BARROSO PLACING TOP 5 IN YOUR Mr. Olympia Physique Showdown debut is an impressive accomplishment, but Brandon Hendrickson’s respectable finish in 2015 only pushed the IFBB physique pro to come up with a loftier to-do list to move up the ranks during the IFBB’s 2016 season. While looking to add detail and cuts to his back and abs, Hendrickson also plans to get his shoulders and back “10 to 15% bigger.” To bring all of those pieces together, Hendrickson is relying on a tried-and-true training method to spur hypertrophy: lifting heavy-ass weights, specifically on the final two sets of each exercise. However, since he’s not an open bodybuilding competitor, symmetry must remain a priority. To strike the right balance for the stage, Hendrickson dedicates 40 minutes to the StairMaster or elliptical on cardio days, and employs 15-minute HIIT sessions post–weight training. Additionally, he removes carbs two to three weeks precontest, adding them back in about a week before the show.

HENDRICKSON’S

BACK WORKOUT EXERCISE

SETS

REPS

3 3

HENDRICKSON’S “BUILD A BADASS BACK” TIPS

* **

PUSH YOUR LIMITS

FLIP THE SWITCH

BE UNDERHANDED 3 3 *** *

72

MUSCLE & FITNESS

APRIL 2016

**

***


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TRAIN

STRENGTH

POWER PLAYER

Need for Speed To develop world-championship strength and power you need to train to be faster and more explosive than your competition. Powerlifter TIM SPARKES explains how. BY JEFF TOMKO STRENGTH HURTS, BUT ON the base paths, in the ring or cage, and even on the platform—speed kills. In powerlifting, the focus on speed can be a forgotten element in developing C4-like explosiveness. But that’s never the case at Die Hard Gym, an iron-pulling mecca in Peoria, AZ. Speed drills—using resistance-band deadlifts—are an essential ingredient behind gym owner and 12-time world deadlifting champion Tim Sparkes’ mark of 11 competition deadlifts of more than 700 pounds. Adding speed training has also helped the success of his 74

MUSCLE & FITNESS

APRIL 2016

powerlifting team. “I feel speed has been a problem with some lifters,” says Sparkes, who has a PR of 718 at 242 pounds, as well as a 711 pull at 220. “A lot of lifters are not quick enough off the floor and don’t have a quick enough burst.” Resistance-band deadlifts—two bands looped inside the barbell collars—are rotated every second week during Team Die Hard’s contest prep. “With [use of] the bands comes better technique, more explosion, and an overall better lift,” he explains. Using lighter weight (Sparkes suggests about 65% of your one-rep

max) allows the lifter to concentrate on exploding the bar off the floor while forcing him or her to overcome the additional 150 to 180 pounds of resistance from the bands. According to Sparkes, this is the foundation for improving speed. “The idea is to move through your exercise as fast and as explosively as you can,” he says. Sparkes, 48, stresses the importance of keeping the bar moving at the same rate of speed throughout each resistance rep. Any type of slowdown, from the pull, midrange, or at lockout, may indicate a weakness. “[Resistance-band deads] are great for detecting a lifter’s deficiencies,” he notes. For example: “If you’re getting caught at that midpoint stretch in the band, we know your hips aren’t moving fast enough.” MR. DESOTO ARTOGRAPHY


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Delivers an 8g dose of musclebuilding L-leucine (when mixed with 16 oz. of skim milk). L-leucine was shown in a clinical study to help subjects increase their 5-rep max strength by over 40% in just 12 weeks.

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TRAIN

EXPERT ADVICE

FACE THE MUSICO Adopt a “no excuses” mentality to sculpt an A-list caliber physique.

Head Games Adopt the mindset of an athlete to exceed expectations in the gym, says two-time worldsuper-middleweight champ and celebrity trainer DANNY MUSICO. AS TOLD TO JEFF TOMKO

76

MUSCLE & FITNESS

APRIL 2016

smartest trainers always know that they don’t know everything. Our business card is the way our clients look after we’ve worked with them. The message every good trainer should instill in his client is to train smarter, not harder. Whether you’re a celebrity or an

COURTESY OF DANNY MUSICO

BEING IN THE FITNESS business these past 15 years, I don’t think it ever gets easier being a trainer. You try to always become more knowledgeable, because the more you’re on top of your game, the more you learn what works. It’s important to stay open-minded and realize that you’re always learning—the

athlete, or any other client, every person is unique and equally important, and their workouts need to reflect that. It’s why I’ll never train two clients alike. As a trainer, I promise to give you the best one-hour personalized workout possible. But what happens during the other 23 hours of the day—that’s up to you. Everyone’s fitness levels are different. And so is their motivation. We have to motivate clients sometimes. It’s why I encourage them to adopt the attitude of an athlete to reach their fitness goals. But there is no easy route to fitness. It’s going to take work. You have to apply yourself and be very focused toward what the goal is. My workouts are high-intensity— interval based. It’s working as hard as you can for 30 seconds or sometimes up to three minutes. Once the clock starts you’re going from point A to point B, you have 30 seconds getting from one exercise to the next. It’s not a lot of time to rest. Having been a two-time world-supermiddleweight boxing champion, I’m on the same page with athletes, and that’s why I love to train them. They know what I expect from them, and they


FOR MORE INFO

know what to expect from me. Whether we’re weight training or going high-intensity, the minute they slack off they know I’m going to be up their butt. There’s no “I’m just having a bad day” or “I just don’t have it today” with athletes. When they’re doggin’ I will tell them it was a dog of a set. And because of their unique mindset, three sets become four. They’ll do it over because they know it was a shitty set. An example: When I trained a former NFL All-Pro, he originally couldn’t make it through a 30-second boxing drill. Holding his hands up and throwing jabs was a nightmare for him. But as with all elite athletes, every session was a building block. Before long, that 30 seconds became three minutes. Point is, if you don’t stick to the plan, you’re not gonna see the results. I don’t care about articles or studies that show wine can be good for you. If you’re gonna sit in a restaurant having a steak or two or consume three glasses of wine each night, you’re

gonna feel tired and sluggish the next day. You’ll see some results, but they won’t be the best results. And I won’t be getting the best from you when you come to train with me. It doesn’t matter how much I try to motivate you—if you don’t have it, you don’t have it. On the other hand, an athlete becomes elite because his workout is second to none. He knows if he doesn’t do it, he won’t be the best at his game. So he’s ready. He arrives at the gym 10 to 15 minutes early. He understands the importance of the work. He’s really good with his diet. An athlete knows everything he does affects his performance. An athlete knows he needs to get proper rest. He knows, “Hey, it’s 10 p.m. I need my eight to nine hours of sleep,” and then shuts it off. I can get you in shape with just a rock and a stick, but if you leave a workout and go have a pizza or a gallon of ice cream, don’t blame the workout. You have to apply an athlete’s mindset and stay focused toward your end goal.

RED-CARPET-READY

WORKOUT Perform each exercise consecutively with little to no rest in between sets. EXERCISE

SETS

*

REPS

**

1

Bosu Pushup

4

12

4

8–12

*

**

Barbell Curl Superset with Mountain Climber

12 1 **

Pec-deck Flye Superset with Lunge

2

12 12

1 Seated DB Curl Superset with Burpee

2

12 12

*Use an elliptical machine as an alternate. **Go all-out for 30 seconds, then 30 seconds at a moderate pace. Do this for four rounds. ***See photo on page 76. Heave the ball backward.


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DIET 911

15-MINUTE FEAST

Stick a Pork in It As you look to lean out, don’t be so pigheaded about pork. BY ANDREW GUTMAN


EAT

Milk It BY ADAM BIBLE

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EAT

FOOD OF THE MONTH

Eat Some ’Weed

Packed with vitamins and fiber, seaweed has become one of the year’s trendiest health foods. BY MATT CHRISTENSEN

SEAWEED SMOOTHIE

MISTAKEN IDENTITY

1 1 ½ 1 2 1 ¾

tbsp wakame seaweed tbsp flaxseed Granny Smith apple, chopped frozen banana, chopped scoops vanilla protein powder cup chopped spinach cup almond milk NUTRITION PER SERVING

466 CALORIES

27g PROTEIN

38g

26g

CARBS

FAT


ERIC ’ M #

S

A

CLEAN PROTEIN BAR S E L L I NG 

SUPODY UILDINGD PLEMENT RAN

CLEAN

PROTEIN BAR EVER! ™ ®

21 17

UP TO

G

PROTEIN

G

FIBER W/IMO

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ALCOHOLS

iHerb

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WITH

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15-MINUTE FEAST

EAT

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Easter Gains Be festive and build muscle fast with this quick and easy lamb dish. BY SEAN HYSON, C.S.C.S. ABOU most gu but it’s Similar protein raised health and a and y in sea

LAMB WITH CARROT SLAW 1 r o t Sal 1 3 2 2 2 2 1 1. h p

2.

3.

DID YOU KNOW?

NUTRITION PER SERVING

888

86g

21g

50g

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PROTEIN

CARBS

FAT


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EAT

CHEF ROBERT IRVINE

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Seared Wild Salmon The flavor is untamed. THE RECIPE MAKES 4 SERVINGS FOR THE BLACK RICE:

1 1 1 1 3

cup black rice tsp grape-seed oil tsp chopped fresh thyme bay leaf cups chicken stock

FOR THE GREEN CURRY SAUCE:

1 tbsp grape-seed oil ¼ cup chopped onion 1 garlic clove, minced ½ cup mirin wine 6 oz coconut milk 3 tbsp rice wine vinegar 3 tbsp green curry paste ¼ bunch cilantro sprigs Salt and pepper, to taste

DID YOU KNOW?

FOR THE MAIN DISH:

6 tbsp grape-seed oil 4 wild salmon fillets (7 oz each) 20 petite clams 1 tsp minced ginger 1 tsp minced garlic 1 tsp minced scallion ¼ cup mirin wine Juice of 1 lime 1 tbsp butter ¼ cup chicken stock Fresh cilantro, for garnish

4. 3. until smooth. Season with salt and pepper.

BLACK RICE:

GREEN CURRY SAUCE:

1. Heat oil in a medium saucepot over high heat. Add onion and garlic and sauté until onions are translucent, about 3 minutes. 2. Add mirin wine, coconut milk, rice wine 88

MUSCLE & FITNESS

APRIL 2016

MAIN DISH:

1. Heat 4 tbsp oil in a sauté pan over medium-high heat. Add salmon and sear skin-side down for 2 to 3 minutes. Turn salmon over (when it’s ready to be turned, it won’t stick to the pan) and continue to cook for 3 to 4 minutes until done. 2. In a separate sauté pan, heat remaining 2 tbsp oil over medium heat. Add clams, ginger, garlic, and scallion. Gradually pour in mirin wine, stirring frequently to mix well. 3. Add green curry sauce to clams and

NUTRITION PER SERVING

752

48g

54g

40g

CALORIES

PROTEIN

CARBS

FAT

SAM KAPLAN

FOOD STYLING BY SUZANNE LENZER

1. Heat a wide, shallow pot over high heat. Add rice, oil, thyme, and bay leaf and toast for 3 minutes, stirring occasionally. Add chicken stock and cook for 20 to 30 minutes on medium-low heat until done. 2. Turn off the heat and let rice rest for 10 minutes before removing from pot.

has melted. 5. Reheat black rice with a small amount of chicken stock to allow it to become hot and moist. 6. Plate the dish by adding a mound of black rice in the center of a large plate or shallow entrée bowl. Spoon some green curry sauce on rice. Arrange clams on rice and place salmon on top of rice. Garnish with cilantro.


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ABOUT THE COOK

Peanut Butter It’s great for more than just smearing on bread. BY ADAM KELINSON

1

MAKE

PANCAKES

Combine 1 diced banana, 2 tbsp peanut butter (PB), 2 tbsp coconut oil, ½ cup milk, and 1 egg and whisk until fluffy. Stir in ¼ cup sprouted whole-wheat flour. Add ¹/8 batter to hot griddle and cook 2 to 3 minutes on each side. Top with banana slices, walnuts, and cinnamon.

2

BAKE

3

INDULGE WITH SOME

4

STIR UP A

5

WHIP UP A

GRANOLA BARS

Combine 1 cup PB, ¼ cup shredded coconut, 2 tsp cinnamon, 1 tbsp maple syrup, 1 tbsp coconut oil, ½ cup rolled oats, and 2 tbsp sesame seeds. Spread on a nonstick baking dish. Bake at 350°F for 10 minutes. Let cool. Cut into bars.

FUDGE

In a saucepan, combine 1 cup PB, ¼ cup coconut butter, 2 tbsp maple syrup, 2 tsp vanilla extract, and ½ cup crushed peanuts. Cook over medium heat until smooth. Pour into a nonstick 9-by-9 pan. Cool until solid.

SAUCE

In a blender, blend 4 tbsp crunchy PB with 1 tbsp each ginger, parsley, cilantro, rice wine vinegar, tamari, honey, lime juice, and toasted sesame oil until smooth. Drizzle over cooked meat. To use as salad dressing, add 1 tbsp orange juice.

“SUNDAE”

Cut a banana lengthwise but without slicing all the way through. Spread 2 tbsp creamy PB on one half and close slightly. Sprinkle with 2 tbsp raisins, 1 tbsp walnuts, and 1 tbsp hemp seeds. Top with a dollop of yogurt and a bit of honey.

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> BODY-WEIGHT TRAINING CAN WORK AS WELL AS WEIGHTS TO BUILD A PHYSIQUE THAT LOOKS AS GOOD AS IT PERFORMS.

BY ROSS EDGLEY /// PHOTOGRAPHS BY EDGAR ARTIGA

henics” might s ntiquated or conjure up thou headband-wearing geriatr king out toe touches or squa s to some youngins, but calisthe d other body-weight exercis proved their worth for centuri m the Spartan army to the Nav s, elite fighting forces humble moves like the have re pushup and chinup as vital trainin n recent years, the popula ravity-defying street athlete s Frank Medrano or Hannib ing has caused interest in calis and other bodyweight d training to spike. So ho ou benefit from this nd use it to build trainin muscle e. Follow our program body-weight and that co resistance t a ning. 92

MUSCLE & FITNESS


RING MUSCLE-UP Hang from a pair of rings and use a touch of momentum to pull yourself up as you simultaneously and slightly push the rings back and bring your head and shoulders forward until youâ&#x20AC;&#x2122;re vertical with your arms locked out.


1

5 REASONS TO LIFT YOUR BODY

BURN MORE CALORIES

There’s nothing wrong with seated preacher curls or leg extensions, but neither require a huge amount of energy or encourage the muscles and joints to work cohesively. In contrast, a ring or bar muscle-up, hanging leg raise, or handstand shoulder press each require all the muscles in the body to work together. That takes more energy and causes you to burn more fuel during and after work-outs. This isn’t to say you should bid farewell to isolation exercises, but to quote research in

T-PUSHUP Perform a pushup and then rotate your torso 90 degrees. You’ll build stability and core strength.

the Handbook of Sports Medicine and Science: Gymnastics: “An increase in skill difficulty corresponds to the demand for higher mechanical energy.” Body-weight training is great for getting lean.

2

STRONGER CORE

Decent core strength is required to perform just about any body-weight exercise. You can probably do a heavy leg press with a relaxed core, but a single-leg pistol squat? Not a chance. So you can imagine how much stronger your abs and lower back will get with a

1

2

GROOMING BY CHRISTIE CAIOL A

3

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S H O T O N LO C AT I O N AT M AT R I X F I T N E S S C LU B , A S T O R I A , N Y


regimen of calisthenics. The Journal of Strength and Conditioning Research detailed how researchers measured the effectiveness of unstable and unilateral exercises to activate the trunk muscles. Using electromyography technology, researchers tested the activity of the upper lumbar, lumbosacral erector spinae, and lower abdominal muscles. They found that “the most effective means for trunk strengthening should involve back or abdominal exercises with unstable bases.” Unilateral resistance exercises (such as lunges, one-arm pushups) were also found to effectively strengthen the trunk.

3

BUILD MUSCLE

Researchers at the University of Gothenburg discovered how effective calisthenic training was after analyzing what type of rep range, volume, and intensity builds the most muscle. They concluded that lifting a moderately heavy weight—approximately 60-75% of your one-rep max—and working to failure produced the best results for pure muscle growth. Nearly all body-weight training falls into that category—submaximal efforts repeated for moderate to high reps. And look at some of bodyweight training’s most outstanding proponents: Despite training for functionality, gymnasts boast arguably the most aesthetically pleasing physiques on the planet (with levels of muscle not far behind that of bodybuilders), and YouTube sensation Kali Muscle can perform 14 muscleups while weighing 255 pounds.

4

DIFFERENT TRAINING STIMULI

Renowned Soviet athletics coach Yuri Verkhoshansky—considered by many to be the greatest strength and conditioning coach ever— encouraged the use of the table below (“Where Volume Meets Intensity”) to indicate the best load and rep range for achieving a particular training goal. It was designed with Olympic weightlifters in mind, but the principles apply to any kind of resistance training. For calisthenics, choose exercises based on the repetitions you need to perform and the level of difficulty (load, on the table) that’s appropriate for your goal. For instance, ring dips are an advanced movement, so you may not be able to get more than five reps. Therefore, they’re a strength/power exercise and should be done first in a workout, when you’re fresh. Pushups are easier, and you may be able to do 25 at a clip. In that case you’d choose them to focus on endurance gains. Customize your training.

5

SEAL OF APPROVAL

The Navy SEAL Physical Fitness Guide devotes an entire chapter to calisthenics, saying it is a “traditional and integral part of the SEAL’s training program.” Take a page out of our heroic troops’ book and experiment with wearing a weighted pack, exercising only one side of the body, elevating the legs during pushups, and doing supersets. All are favorite protocols of the SEALs and are featured in the following hybrid workout.

WHERE VOLUME MEETS INTENSITY VARIABLE

STRENGTH

POWER

HYPERTROPHY

ENDURANCE

Use this table to determine the exercises, sets, and reps you’ll use to design your own body-weight training program.


MONDAY Chest, Shoulders & Triceps PUSH TRAINING EXERCISE

SETS

REPS

5

5

5 * 4 4 2

5

**

TUESDAY Legs & Abs CONVENTIONAL RESISTANCE TRAINING EXERCISE

SETS

REPS

5 5 4

5

HANGING WINDSHIELD WIPER

5

Perform a leg raise and then lower your legs to each side, using your abs to control the descent.

*Use a 3-5-1 tempo (3 seconds lower, 5 seconds hold, 1 second lift). **Five reps per exercise.

HIP THRUST WITH ISOMETRIC HOLD Keep your abs braced and drive through your heels to raise your hips off the ямВoor. Hold the top position.

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SWISS BALL JACKKNIFE Rest your feet on a Swiss ball and raise your hips as high as you can until your torso is vertical. Allow the ball to roll toward you.

2

1

JUMP SQUAT Lower your body until your thighs are parallel to the ďŹ&#x201A;oor, and explode upward. Land softly and reset before the next rep.


WEDNESDAY Back & Biceps PULL TRAINING EXERCISE

SETS

REPS

5

5

*

3 3 5

8

* 3 ** *Beginners can sub dynamic pullups. **Use a 3-5-1 tempo.

FRIDAY Chest, Shoulders & Triceps CONVENTIONAL PUSH RESISTANCE TRAINING EXERCISE

SETS

REPS

5

5

3 3 3

TRX BICEPS CURL

3

SATURDAY Legs & Abs CALISTHENICS TRAINING EXERCISE

SETS

REPS

5

5

Support your weight with the straps and curl your palms toward your face.

5 * 5 * 3

PLANK

3

Get into pushup position and rest your weight on your forearms. Brace your abs and hold the position.

*Use a 3-5-1 tempo.

SUNDAY Back & Biceps CONVENTIONAL PULL RESISTANCE TRAINING EXERCISE

SETS

REPS

5

5

5 5 3 3 98

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CLAP PUSHUP Perform a pushup so explosively that your hands leave the floor and your torso rises into the air.

HANDSTAND PUSHUP Place your hands outside shoulder width on the floor and kick your legs up to a wall. (Get a spotter to help you.) Lower your body until your head brushes the floor. Press back up. If that’s too hard, support your feet on a bench with your hips bent 90 degrees.


SPRING CLEAN YOUR TRAINING > REVAMP YOUR WORKOUTS,

DIET, AND LIFESTYLE TO GET LEANER, FEEL BETTER, AND SET THE STAGE FOR YOUR BEST SUMMER EVER. BY SEAN HYSON, C.S.C.S.

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The New Order Sub these exercises into your workouts for more gain and less pain.

Chest and Shoulders

Twist press. Perform a dumbbell bench press but rotate your palms as you’re lifting so that they face behind you in the top position. The twisting action better activates the pectoral muscles and lets you make the most of lighter weights. Hinged lateral raise. Bend your hips back about 20 degrees as you perform a dumbbell lateral raise. This modification puts the stress of the weight more on your delts than on your shoulder joints.

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PREVIOUS SPRE AD: ARTIG A PHOTO/CORBIS. THIS PAGE: TOMMY GARCIA; MICHAEL NEVEUX; EDGAR ARTIGA

Squeeze press. Perform a dumbbell bench press but push the sides of the dumbbells together above your chest the entire time. (This is easiest to do with hexagonal dumbbells, which have sides that fit together.) Continually pressing the dumbbells inward keeps tension on your pecs and makes light weights feel heavy.


Landmine floor press. The landmine makes it easier to get the weight into position compared with heaving dumbbells up to your chest. Set up the bar as described below and lie down on the floor facing away from it. The bar should rest behind your head and off to one side. Reach for it with both hands and lift it into position so that one hand locks it out overhead. Lower the bar with one arm until your triceps touch the floor, pause, and then press it straight up. (Exercise not pictured.)

STEVE BOYLE; IAN SPANIER

Landmine press. Load a barbell into a landmine unit or wedge it into a corner. (A T-bar machine is another option.) Grip the opposite end at the very end of the sleeve in your right hand and stagger your stance so your right leg is trailing. Beginning with the end of the bar about a fist’s space away from your shoulder, press the bar overhead. Pressing at a near-45-degree angle disperses the load across your shoulder joints and makes for a hybrid overhead and incline press movement.

Neutral-grip overhead press. Hold dumbbells with palms facing each other and press overhead. “These are a great replacement for barbell overhead presses if you suffer from shoulder impingement or pain in the joint capsule,” says Lee Boyce, a strength coach in Toronto (leeboycetraining .com). “This hand and elbow position will push the head of the upper arm bone back and out of impingement territory.”


Dumbbell pullover. The pullover works the lats without stressing the elbows, which often get irritated after years of chinups. You’ll also work the serratus muscle. Lie back on a bench while holding a dumbbell over your chest by one of its ends with both palms. Allow your head to hang slightly off the bench. Brace your abs and keep your ribs pulled down as you lower your arms behind your head until you feel a stretch in your lats. Pull the weight back up.

Back

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Chest-supported row. Supporting the chest takes pressure off the lower back and isolates the upper back. Set a bench to a 45-degree incline and lie with your chest against it and a dumbbell in each hand. Retract your shoulder blades and row the weights to your hips.

I A N LO G A N; PAV EL Y T HJA LL; ED G A R A R T IG A

Medium-sumo deadlift. Most people have tight hips and are already predisposed to lower-back pain. For that reason, conventional deadlifts are often a bad choice. “It’s easier to get into the right pulling form when you have a wider stance and lower seat position,” explains Boyce. “Having the hands inside the feet allows you to bow the knees out and raise the rib cage, which is all less dependent on your having mobile hips and flexible hamstrings [since many don’t].” Stand with feet just outside shoulder width and toes turned out 45 degrees. Bend your hips back to grasp the bar at arm’s length with an overhand or mixed grip at shoulder width. Push your knees out and drive through your heels to extend your hips to lockout, lifting the bar until it’s in front of your thighs.


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Legs Zercher squat. See page 60. Hip thrust. The hip thrust (above)

STEVE BOYLE

targets the glutes more directly than any other exercise and strengthens them without risk of lower-back strain. Sit on the floor and roll a loaded barbell into your lap. (You may need to wrap it in a towel or use a bar pad for comfort.) Lie back against a bench, bend your knees, and plant your feet on the floor. Brace your abs and drive through your heels so you raise your hips off the floor to full extension.

Reverse lunge. “Forward lunges and aggressive deceleration [from running] can damage your knees,” says Boyce, leading to chronic conditions such as tendinitis. “Reverse lunges make the posterior muscles fire. It’s also a better choice to more evenly distribute loads between both legs. You won’t have to deal with forward momentum pushing the knee over the toe, either.” Hold a dumbbell in each hand and step backward, lowering yourself until your rear knee nearly touches the floor. Your front shin should remain completely vertical throughout. (Exercise not pictured.)

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Eat Better

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PROTEIN BURNS more calories to digest than any other nutrient, so it helps you lose fat.

we want insulin low to burn fat,” says Yang. Unsaturated fat has less of an effect on insulin than saturated fat. So if you’re eating red meat four or five times a week, drop it to two or three and get more of your fats from nuts and olive oil. To set up a fat-loss diet with specific recommendations for proteins, carbs, and fats, refer to the M&F Food Pyramid (muscleand fitness.com/foodpyramid).

M O YA M C A L L I S T E R

You know the foods you’re supposed to eat, but that doesn’t mean you always possess the resolve to eat the good stuff and avoid the junk. So when transitioning out of a winter bulk-up into a spring cutting phase, focus on adding better habits rather than trying to remove all of the bad ones right away, says Robert Yang, C.N., a nutrition coach in San Diego who works with pro athletes and physique competitors (robertyang.net). “Have 30 to 50 grams of protein and at least a tablespoon of fat in the morning,” says Yang. This will help with appetite control and cravings later in the day. Fibrous foods are also good breakfast options, as they’ll help control blood ADDING MORE whole foods to your diet is sugar, allowing for steady the first step toward energy. “Eggs, avocado, getting lean. and oatmeal is a good breakfast. So is chicken breast, eggs, and veggies. Drinking two cups of water first thing will help prevent dehydration and that will help with energy throughout the day,” he adds. Looking in the mirror at the bloat you’ve packed on over the winter can frighten guys into taking on too aggressive a diet too soon, but Yang says that “there are many things guys can do to initiate fat loss. Protein requires the most energy to digest of any nutrient, so aside from the muscle-building aspect, it has a strong fat-burning ment, which keeps your muscles effect. Eating more cruciferous looking full as you cut calories, carbs vegetables—broccoli, cauliflower— also play a part in protein synthewill also increase thermogenesis sis—working with protein to build and decrease water retention. Then muscle. “Cut from your fats first,” you can use things like fat burners suggests Yang, as they’re a more to get down to single-digit body fat dense source of calories at nine per later on. If you use them too early, gram. (Protein and carbs contain there’s no place else to go.” four calories per gram.) And change Yang also advises against cutting the sources of fat in your diet. carbs too quickly. Not only are they “Everybody knows that carbs raise essential for glycogen replenishinsulin levels, but fats do as well, and


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Breathe Right

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PAT R IK G I A R D IN O/C O R BIS

The way you breathe may offer the simplest and easiest route to a physique that’s more aesthetic, stronger, and less prone to injury, and yet you’ve probably never given it a moment’s thought. First of all, if your chest and shoulders rise when you take air in, you’re doing it wrong. An optimal breath comes from your belly— your abdomen should expand 360 degrees on the inhale, and it should withdraw on the exhale. “You’ve been conditioned to think that when you take a deep breath your shoulders go up, and that you should brace your abs all the time,” says Belisa Vranich, Psy.D., founder of the Breathing Class (thebreathingclass .com) and a breathing consultant to

as slowly and deeply as possible through your belly. When you can’t take in any more air, exhale, sucking your waist in. Breathing like this enhances recovery by hyper-oxygenating your blood and lowering cortisol. During training, there’s another breathing tip you can use to enhance strength and prevent injury. You may be familiar with the Valsalva maneuver, in LEARNING HOW to breathe properly can which you take a deep improve your physique breath and raise your and overall health. tongue to the roof of your mouth to prevent air from escaping. The technique creates intra-abdominal pressure, which stabilizes your spine under heavy loads. But Vranich says most people do it incorrectly by not contracting muscles that make up the pelvic floor. Doing so is as simple as squeezing those muscles that cut off your urine stream (the same ones women activate when doing Kegel exercises). Before attempting any heavy lift, take a deep belly breath and contract your pelvic floor—then brace your core as if you’re about to get socked in the gut. “You’ll feel the tension rise athletes, celebrities, and military up into your face and ears,” says personnel. “But that doesn’t allow Vranich. This is a good thing, as it you to develop flexibility in your means you’ve stabilized your core core.” After years of breathing optimally. Perform your rep, let the incorrectly, your abdomen might breath out at the top, and repeat. not expand much when you try “If you don’t use the pelvic floor to breathe from your belly, which when you do a Valsalva, you miss Vranich likens to using a shortened the point,” says Vranich. “That’s range of motion on lifts in the gym. how weightlifters get hernias. On the exhale, pull your stomach Lower-back pain is related to the in toward your spine. Over time, pelvic floor, and you can keep going Vranich says you’ll be able to take to the chiropractor, but until you bigger belly breaths. learn to use your pelvic floor it Dedicate 15 minutes on your won’t help.” days off from the gym to practicMore efficient breathing isn’t just ing what Vranich calls a “bellows helpful for training. A more mobile breath.” “It’s the same breathing abdomen helps alleviate acid you see Rickson Gracie do in [the reflux, and greater oxygen in the documentary] Choke,” she says. blood lowers blood pressure. From a seated position, breathe in


ABOUT THE MODEL NAME: AGE: LIVES: HEIGHT: WEIGHT: CONTACT:

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SHOULDER INJURIES ARE AMONG THE MOST COMMON IN THE GYM. LEADING BRITISH PHYSIOTHERAPIST

EXPLAINS HOW TO AVOID THE COMMON PITFALLS OF WORKING THIS COMPLEX JOINT. PHOTOGRAPHS BY SIMON HOWARD

NO PAIN, NO GAIN. Everybody is familiar with this expression. But if you suffer discomfort during a shoulder workout, it could spell trouble. What starts as a twinge can soon get worse, yet many gymgoers ignore it until the pain becomes intolerable. ¶ It’s a familiar tale. Shoulder injuries are among the most common in the gym and often require lengthy rehabilitation or surgery. Well-intentioned but harmful advice often makes matters worse. ¶ The bottom line is that the shoulder is a complex joint. It’s worth taking time to learn the basics and following the steps necessary to prevent your gains from being compromised by injury.


R E D L U SHO BASICS a tween he h bone he upper a and the g noid fossa socket on the shoulder. It’s often likened to a golf ball resting on a rather large tee. The joint is designed for maximum mobility to allow a broad spectrum of upper-body movement, but this inherent instability is at the root of many problems. The rotator cuff is crucial because it stabilizes the shoulder. Most shoulder injuries affect the rotator cuff, and the purpose of most rehab work is to strengthen it. The rotator cuff consists of four muscles that can be remembered by the acronym SITS: supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles originate from different parts of the scapula (shoulder blade) and insert into the humeral head, converging together into a tendinous “cuff” around the joint. Problems usually occur when tight internal shoulder rotators pull the humeral head forward and inward. If the external shoulder rotators are weak, they are unable to counteract this force, and this leads to pain in the rotator cuff. Although the pain is felt in the shoulder, the root of the problem is usually more widespread. The chest, back, and biceps muscles all traverse the shoulders, so every upper-body workout activates the rotator cuff to some extent. Unfortunately, many of the exercises we do for these body parts cause internal shoulder rotation, as the chart below indicates.

Pectoralis Major Subscapularis Teres Major Anterior Deltoid

There is an obvious mismatch between the internal and external shoulder rotators. Guys who hammer their pecs and lats are potentially storing up problems by overtraining their internal rotators and neglecting their external rotators.

EVIDENCE

1 / Studies testing the rotator cuff strength of patients with shoulder impingement syndrome consistently show muscular imbalances between external rotator and internal rotator muscles of the injured shoulder. 2 / Significant decreases in electrical activity in the supraspinatus and infraspinatus rotator cuff muscles were found in subjects with shoulder impingement syndrome compared with uninjured subjects. 3 / A number of studies have measured the strength ratio of the external rotators and internal rotators in healthy uninjured subjects. They report that one should be at least 60 to 70% as strong as the corresponding muscle group. So if your internal rotators can lift a weight of 10 pounds, your external rotators should be able to pull a weight of between 6.5 and 7.5 pounds to prevent muscular imbalances.

GOLDEN RULES

1 / Do not ignore shoulder pain. Training through it will lead to more serious injury, which will require longer and more invasive treatment. If you experience pain, incorporate rest and a modification period into your program to keep the muscles from grating and teach them how to be exercised safely.

Infraspinatus Teres Minor Posterior Deltoid -

2 / Be wary of exercises that require excessive internal rotation of the shoulder, such as front raises, lateral raises with thumbs down, and upright rows. These moves put the supraspinatus muscle in a potentially compromised position. 3 / Strengthen your middle and lower trapezius and rhomboids to increase shoulder blade stability. Try reverse flyes with straight elbows to hit the middle traps. 4 / Keep external rotators strong and internal rotator muscles flexible to avoid a poor internal/external strength ratio, which results in the humeral head pulling forward. Regular stretching after workouts helps.

TRY THIS WORKOUT

If you search for rotator cuff exercises on the Internet, a plethora of generic moves appears. The exercises here don’t cover everything, but they are the most effective moves for guys looking to improve their range of motion and the strength of their rotator cuff and scapula. The rotator cuff is composed of a similar number of slow- and fasttwitch muscle fibers, so your aim should be to increase muscular endurance, and you should vary the tempo. Resist the urge to go heavy: This program is about preventing injury rather than hypertrophy, so it’s a short-term measure that will allow you to gain without pain afterward. Incorporate the following exercises into your routine for four weeks. They will greatly increase your chances of avoiding injury and allow you to blast your delts safely in the months to follow. In Weeks 1 and 2, do 3 x 30 reps and adopt a slow tempo of 3 seconds up, 3 seconds hold, 3 seconds down. In Weeks 3 and 4, do 4 x 20 reps, adopting a fast tempo of 1 second up, 0 second hold, and 2 seconds down.


OBJECTIVE

START

MOVEMENT

STEPAWAY ISOMETRIC CUFF OBJECTIVE

START

MOVEMENT

REVERSE PALLOF PRESS


PLANK WITH VENTRLAL EXTERNA ROTATION OBJECTIVE

START MOVEMENT

LANDMINE PRESS

OBJECTIVE

START MOVEMENT

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OBJECTIVE

OVERHEAD WINDMILL START

MOVEMENT

BOSU PUSHUP OBJECTIVE

START

MOVEMENT

GRAHAM BURNE has bachelor of science degrees in physiotherapy and sports science. He is a clinical specialist and physiotherapist working in the U.K.â&#x20AC;&#x2122;s National Health Service, private practice, and elite sport. He is the clinical director of wholelifephysio.com. For more information, visit kxlife.co.uk.


MEATLESS MEATHEADS > BECOME A VEGETARIAN MONSTER IN

THE GYM WITHOUT SACRIFICING MUSCLE— OR MISSING MEAT.

BY ADAM BIBLE

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THERE WAS A TIME

c (g fa tu ric the beg cate insul build throug Bill P most fa though


Q

CHEF’S TIP:

BREAKFAST SWEET POTATO PANCAKES SERV ES 1 (2 PA NCA K ES)

1. 2.

3.

THE MACROS

491

32g

9g

74g

CALORIES

PROTEIN

CARBS

FAT


vegetarian, or someone w mostly plants and some d eggs. He won numerous c throughout the ’50s, ’60s, while on a plant-based di ing the Mr. Universe pro f His protégé, Jim Morris, t plant diet even further an a vegan—he went on to co for more than 30 years an contests like Mr. USA and Mr. Olympia until retiring And the Oak himself, A Schwarzenegger, proclaim would start adhering to a Monday schedule for bett and to do his part to cut d greenhouse gases emitted duction, slaughter, and di of livestock. In a 2006 rep Food and Agriculture Org of the United Nations stat way we get meat on our p of the biggest strains on th ecosystem, with the whol being one of the largest so greenhouse gases, a leadin of loss of habitat biodiver a major reason our waterw are polluted. Besides the saving-theangle and concern for the animals, study after study that vegetarian or vegan d cholesterol, reduce the ris disease, regulate blood pr levels, and help prevent p cancer and colon cancer. follow a plant-based diet have lower body-mass ind skin, more energy, and liv With that in mind, we cha to try out the veggie life b the following steps to live life and maybe even help save the planet—and still pack on muscle.

MAKE THE MOVE

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MUSCLE & FITNESS

There are lots of variations on the plantbased diet. Some people go superstrict and become raw vegans, while others take a more flexible approach and allow some meat. Here’s a list of the most common:

APRIL 2016

³ LACTO-OVO

No meat, but does include dairy products and eggs.

³ FLEXITARIAN OR SEMI

Some meat can be eaten occasionally. ANDREW PURCELL

Mike Mahler, a renowned vegan strength athlete and kettlebell master, started on his path to veganism when he was 15. “Then I decided to cut out all meat except fish but

WHAT KIND OF PLANT EATER ARE YOU?


Newbies interested in cutting at today should phase out meat animal products gradually. “Just ning how to put things together hard at first,” Mahler says. “Once aded up on legumes, nuts, and ds everything started falling into ce, as these combos provide an ndance of complete protein, -glycemic carbs, and healthy for sex hormone optimization.” hler, who recently hit a deadlift sonal record of 555 pounds squat best of 425 pounds, plus ged out 20 one-arm snatches h a 97-pound kettlebell, says the t part about making the choice ecome a vegetarian athlete is t you don’t have to change up r training.

LUNCH TOFU TACOS SERVES 4

Q

³ FRUITARIAN

Raw fruit only, with some nuts and seeds.

³ PESCO

Can eat fish, seafood, eggs, and dairy.

CHEF’S TIP:

³ VEGAN

More of an ethical stance, all foods and products of animal origin—like honey, leather, marshmallows, etc.—are not eaten or worn.

³ RAW VEGAN

Same as a vegan, but only eats raw, uncooked plant foods.

lock (about 200g) firm moked tofu up cooked or canned pinto beans, rained and rinsed up cubed pineapple up finely diced red onion mall red bell pepper, chopped up chopped cilantro sp lime zest arge ripe avocado up reduced-fat sour cream arlic clove, minced e of ½ lime sp cayenne powder orn or whole-wheat tortillas 1. hop tofu into squares and place the es in a large bowl. Add beans, apple, red onion, bell pepper, ntro, and lime zest to bowl and stir. 2. Place avocado, sour cream, garlic, lime juice, and cayenne powder in a food processor or blender and mix until smooth. To serve, spread avocado cream on tortillas and top with tofu mixture.

THE MACROS

358

16g

39g

17g

CALORIES

PROTEIN

CARBS

FAT


EAT RIGHT

“For all athletes, the majority of your food intake should come from vitamin-, mineral-, and fiber-rich foods, the most nutrient-dense foods they can find,” says Marie Spano, R.D., sports nutritionist for the Atlanta Hawks and co-editor for the NSCA’s Guide to Sport and Exercise Nutrition. Vegetarian diets are typically lower in total protein, and many of the available plant proteins are not high in leucine, the key amino acid that turns on muscle protein synthesis. “The best substitutes for meat and its high-protein content and essential amino acids profile are soy protein and hemp seeds because both contain all eight essential amino acids,” says Spano. “Several beans, including soybeans, mung, white, kidney, and navy beans, as well as split peas and lentils, contain a good amount of leucine, making all excellent additions to round out meals.” Spano suggests opting for a higher amount of prote (at least 2 grams per kilogram of body weight) based on the amino acid composition of vegetablebased proteins. Try to hit macros of approximately 35–40% protein, 25% fat, and the remainder carbs.

mixed nuts. “For calcium and vitamin D,” she says, “look for fortified orange juice or milk alternatives such as soy almond, or rice beverages.” If you’re flirting with keeping fish in your diet, you can get e calcium and vitamin D from fish like salmon, tuna, and plus build up your zinc D levels with oysters ing your plate with l leafy greens, you’l and you can sup fortified foods Vegans can yeast for v to check Mahle eral fr

POSSIBLE PITFALLS

“Vegetarian and vegan diets could potentially be lower in calcium, iron, vitamin D, zinc, and, particularly for vegans, B12,” Spano says. To get your fill of zinc, hit up wheat germ, wild rice, peanuts, pumpkin seeds, pine nuts, sunflower seeds, black beans, pink or red lentils, cashews, and

yog the base

VEGGIE PLEDGE

Whether you go for m Mondays or work up to be

THE FOODS YOU’LL NEED TO SUCCEED

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MUSCLE & FITNESS

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³ GRAINS

All types, but in particular: Apples QBananas QBerries QFigs Grapes QMelons QOranges Pears QPlums

Oatmeal and cereals Brown rice QBulgur Buckwheat QFarro Millet QQuinoa Whole-wheat breads and pastas

³ LEGUMES

Black beans QChickpeas Kidney beans QLentils Mung beans QPinto beans Soybeans QWhite beans

³ OILS

Olive QCanola QCoconut Flaxseed QHemp

NICK FERRARI

You still want to eat whole foods if switching to a plant-based diet—just cut out the meat. Load up on all the essential fruits and vegetables, plus bump up your intake of beans and nuts, and supplement with meat substitutes like tempeh (made from soy) and seitan (made from wheat) for texture.

³ FRUITS


DINNER FARRO AND EGGPLANT SERVES 6

thwise oil

ble broth

Q

eppers pers us, blanched ed

CHEF’S TIP:

se EGGPLANT 1.

Trim on a plate. e oil and per. medium heat. tes. nd bake in until tender.

2. 3. 4.

FARRO 1. 2.

nute in a saucepan heat. leaf, and broth and

er. at to medium-low; cook for utes until tender. 4. nd reserve liquid. 5. parate pan over medium-high dd 2 tbsp olive oil, onion, and eppers. 6. Sauté until onions are translucent; dd asparagus and farro. 7. Deglaze pan with reserved liquid. Cook for 2 minutes. Add parsley. 3.

³ NUTS (AND ALMOND

BUTTER AND MILK) Chia seeds QCashews QFlaxseed Hazelnut milk QHemp seed Macadamia nuts QPeanut butter Pistachios QPumpkin seeds Sesame seeds QWalnuts Sunflower seeds

³ VEGETABLES

All types, cooked and raw, but in particular: Broccoli QBeets QBrussels sprouts Cauliflower QGreens QKale QLettuces QPotatoes QRed peppers QSpinach QSprouts QSquash QSweet potatoes QTomatoes QZucchini

³ POWDERS

³ MEAT SUBSTITUTES

Hemp QPea QPeanut QRice QSoy

Tempeh QTofu Q Seitan

BALSAMIC REDUCTION 1. Pour balsamic vinegar into a small pot set on medium heat. Heat until it’s reduced by . 2. Take off heat, stir in honey, and let cool to room temperature. 3. To serve, top eggplants with farro-vegetable mixture and goat cheese.

THE MACROS

544

21g

61g

18g

CALORIES

PROTEIN

CARBS

FAT


THE STRAIGHT UP SERIES

TRAPS

> PUT THE FINISHING TOUCHES ON YOUR SHOULDER AND BACK TRAINING WITH THIS WELL-BALANCED “YOKE” ROUTINE.

BY JOE WUEBBEN /// WORKOUT DESIGNED BY JIM RYNO /// PHOTOGRAPHS BY PER BERNAL

S LONG AS YOU’RE training

upper traps for that Dwayne Johnsonesque, yoked-out look, it’s a good idea to hit the other two portions of the trapezius muscles as well: the middle and lower traps. Not so familiar with those? They’re part of the back musculature and are involved in most pullup, pulldown, and rowing movements, but zeroing in on them via isolation exercises promotes balanced development that enhances posture and reduces injury risk. Consider this workout, designed 122

MUSCLE & FITNESS

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by Jim Ryno, a personal trainer and owner of luxury home gym design firm Iron House in Alpine, NJ (iron-house.co), as your one-stop shop for training traps. The first two exercises in the routine—widegrip upright rows and alternating dumbbell shrugs—hit the familiar upper traps, while cable face-pulls work the middle and lower traps, and Smith machine leaning shrugs target the lowers. All told, the routine is only four exercises but covers all you need for total trap enlargement.


ALTERNATING SHRUG

TITO RAYMOND is a former NPC competitor; his younger brother is IFBB pro Jose Raymond.


TRAPS

THE WORKOUT

TRAPS

Do this routine one to two times a week with either your back or shoulders, or do it on its own. EXERCISE

SETS

REPS

3 Alternating Dumbbell Shrug

3

8-12

BARBELL WIDE-GRIP UPRIGHT ROW

3 Smith Machine Leaning Shrug

3

8-10

SMITH MACHINE LEANING SHRUG

GROOMING BY TERI GROVES

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S H O T O N LO C AT I O N AT G LO B A L F I T N E S S , G A R D E N A , C A


TRAPS

CABLE FACE-PULL

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A NEW WAVE OF NUTRITIONISTS ARE PERFECTING THE SCIENCE OF TESTING ATHLETES FOR FOOD ALLERGIES, AND THE RESULTS ARE GAME CHANGING. BY DELFINA URE


p g g y y p of us are unknowingly sabotaging our efforts in the gym test and nutritional profile could give such a window by eating foods we believe are helping our progress but into performance, but Talley’s groundbreaking success instead are holding us back. with elite athletes and a host of household-name celebOne such nutritionist is Chris Talley, CEO and rities like three-time M&F cover guy Joe Manganifounder of Precision Food Works, a company ello is steadily debunking the commonly held specializing in nutritional analysis and caterbelief that diets are “one size fits all.” ing for a customized diet. With 28 years of Talley’s recent work with Manganiello MUSCLE & FITNESS experience in the nutritional sciences, he proved hugely important to the actor’s has an impressive client list that includes health when a blood test revealed several numerous Olympic gold medalists, six MLB hidden ailments. “Between True Blood and MVPs, and two NFL MVPs. the movies he was shooting, Joe was pretty Such success supports Talley’s theory that much ramping up to be shirtless on camera an individual’s unique body chemistry can make every other week for three years straight,” says all the difference in his or her performance. “We’re not Manganiello’s trainer, Ron Mathews. Nonstop working just looking for the usual vitamins and minerals that out and dieting took its toll on Manganiello’s body, but you would get from your doctor’s office,” he explains. instead of recovering on days off he constantly had to “We’re testing the red blood cells and looking at all of fight through excessive fatigue. “Chris Talley told Joe the essential amino acids, the essential fatty acids he had complete adrenal failure. His blood tests looked

SPECI A L REPORT

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E YOUR BEST


like someone who had just come back from Iraq—basically someone who’d been under constant stress for a long period of time,” says Mathews. But that’s not all the blood tests showed. “Chris told me I had the highest arsenic levels he’d ever seen—which, you know, is rat poison!” says Manganiello. As it turns out, he was slowly poisoning his body with toxins by regularly consuming conventionally raised chicken at restaurants. For a guy whose lifestyle reflects hardcore commitment to health and fitness, the news was unsettling. The food allergies Talley found were even more surprising. “I had been training for years using whey protein and egg whites,” Manganiello reveals, “only to find out that I was allergic to them. I had no idea.” Luckily for Joe, once he replaced conventional factory farm chicken with the organic kind and began following a meal plan designed by Talley that was stacked with the nutrients involved in the production of the adrenal hormones, he saw dramatic improvements. “Joe suddenly had a ton of energy, felt motivated, and was able to lift at full speed again,” says Mathews. Unfortunately, it’s not uncommon for a conscientious dieter and diligent gymgoer like Manganiello to be depleted, full of toxins, and weakened, despite his best efforts. Talley says, “I’ve seen a number of guys who’ve eaten a ton of conventionally raised chicken, and they’re devastated when they learn that their arsenic is through the roof.” Talley also reports seeing a direct correlation between high arsenic levels and low testosterone—obviously a concern for those looking to put on muscle—and says the toxin inhibits one’s ability to heal. “When human arsenic levels are high and you get injured, that injury just hangs around for a really long time,” he says.

WHY ONE DIET DOES NOT FIT ALL Diet trends come and go, with a variety of selfproclaimed experts promoting programs that seem to always upend the last popular one. As Manganiello and so many of Talley’s other clients have learned, there’s 130

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JOE MANGANIELLO’S blood test revealed that he was allergic to whey and eggs.

no one approach to eating that’s perfect for everyone. Each of us is unique, and without a systematic analysis of the individual and his or her own physiology, there’s no telling which plan will work best for that person. “It’s a new paradigm,” says M&F’s editor in chief Shawn Perine. “Instead of focusing only at one’s external conditions or goals, like muscle development, body fat, or strength, we’re now starting to take a look under the hood first, and as a result, question convention.” In Manganiello’s case, egg and whey were foes rather than friends, despite the broad consensus by sports nutritionists that they’re crucial to an active lifestyle. “Food-sensitivity testing is useful in identifying proteins that your immune system is generating antibodies to,” says Talley. “Having elevated antibody production can cause problems because you use resources that could be used for other purposes.” Much of the nonsensitivity nutritional testing Talley runs is DUSTIN SNIPES


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erythrocyte-based because it gives a much longer window than plasma-based testing.

BLOOD TESTING AND NUTRITION “I’ve seen more than 5,000 of these nutritional tests, and I don’t think there was one that was the same as the other,” Talley says. “When you put the data together, the protein, carbs, fat, and calories are dialed in specific to each person, taking into account their blood work, body weight, body fat, workout routine, and if there are any medical concerns.” He then creates specialized meal plans and hand-delivers them to his L.A. clients’ doors, so they don’t have to worry about grocery shopping, measuring out grams, or cooking. “Eighty percent of my clients are pro athletes who are looking for what they can do to be the best in their sport,” says Talley. “I go through the results with the player line by line, making sure they understand what things are helping them and what things are working against them. If I’m doing everything right, we’re able to make a 1% improvement.” While that 1% may seem like a tiny increment, Talley explains that in dealing with a pro athlete, being even just the slightest bit better can make all the difference. “That 1% is really where success in pro sports lies,” he says. “Anyone promising a 20% improvement

is selling nonsense. You’re not going to jump 20% higher or run 20% faster. It’s just not going to happen.” For those who aren’t competing in top-level sports, progress can be measured in other ways. “When all the tiny pieces are in place, there’s a huge improvement in how a person feels. In that case it’s not only about the 1% performance enhancement, but about a 50% improvement in overall well-being, or how that person perceives that they feel,” explains Talley. Through his nutritional profiling and feeding the right diet to the right person, he’s helped clients reverse joint pain, reduce inflammation, speed up injury recovery, put on more muscle, and win championships, gold medals, and MVPs. By now you’re probably saying, “That’s great for wealthy celebrities and pro athletes, but where does that leave me—an average dude who doesn’t have a small fortune to invest but still wants results?” And we get it: A blood test for food allergies can cost hundreds of dollars (even with medical insurance). So if you’re not ready to make that kind of investment, start with an elimination diet—a low-tech and possibly even more reliable way of discovering how foods affect you by limiting yourself to only the most hypoallergenic sources and then adding in potential offenders one at a time to see how you feel. Go to muscleandfitness.com /allergydiet for a guide on how to set one up.

Food-sensitivity testing has helped lifters reverse joint pain and reduce inflammation.

PAV EL Y T HJA LL

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