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MARK

WAHLBERG THE WORKOUT THAT KEEPS HIM

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JANUARY 2017 Display until January 30, 2017

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Inside

JANUARY 2017

108 Workout finishers

VOLUME 78 | NO. 1

IN EVERY ISSUE 18 FROM THE CHAIRMAN 192 ASK 200 THE LAST WORD

FEATURES 20 Mark of Success The lessons Mark Wahlberg learned in the gym morphed him into a Hollywood heavyweight. 88 2017 Starter’s Guide Start the New Year off strong with this four-week plan for a leaner, stronger, and mindful body. 108 Finish Him Give your muscles the finishing blow with these workout finishers. 114 George Foreman Grill The go-to kitchen appliance for anyone looking to knock the fat out of their food. 122 Get Your Priorities Straight Solutions to common problems lifters encounter in the gym.

114

148 14 48

George Foreman

Bulgarian B ulg gariian training

134 The 7% Body-Fat Diet Strip the fat from your frame with this eight-week diet plan. 142 Precision Pre-Exhaust Target muscles in training by performing isolation exercises first. 148 The Bulgarian Method Learn how to apply this powerlifting system to your training. 154 Mad Scientist Muscle Use this systematic approach to spark new growth. 162 Abs in 30 Days Follow this program to a T and shredded abs are just weeks away. 170 Pumping Iron at 40 A look back at the greatest film about bodybuilding. 180 Sasha Banks Make a statement with this WWE Superstar’s total-body workout. 186 Level Up: Biceps Torch your arms, from pits to wrists, with this sleeve-stretching routine.

SECTIONS 32 EDGE 2017’s top fitness trends; Tiger Schulmann is real and ripped; Tapout’s rebranding; FitCon. 57 TRAIN Why your pullups suck; rotational pulls for full-body movement; know your row with CrossFit. 73 EAT What to eat in 2017; healthy enchiladas; cauliflower five ways; best milk alternatives.

ON THE COVER MARK WAHLBERG Photograph by Ben Watts

///

C OV ER: BEN WAT T S / T RUNK A RCHI V E; T HIS PAG E: PER BER N A L; G O H CH A I HIN /A FP/G E T T Y IM AG E S; BR I A N K L U T CH

128 Party On Banish fat from finger foods with these healthy party bites.


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FROM THE CHAIRMAN FROM THE EDITOR

New Year, New You There’s no better time than now to plan to be your best. IT’S THE START OF A NEW YEAR, which is the ideal time for you to stop, take a deep breath, evaluate your current fitness plan, and figure out your path for the next 365 days. It may sound like a simple thing to do, but it’s surprising how few of us take the time to do a deep dive and assess our present and future goals. January is the month most gym memberships are sold, the result of countless New Year’s resolutions. On the surface, this is a good thing, but in reality, it’s mostly a reflexive response to the pressure we all feel to make a list of resolutions. Rarely does the decision to join a gym or start a new diet come by way of calculation. Yet for as big a commitment as changing one’s lifestyle is, few of us put much more thought into it than we do jotting down that resolutions list. Committing to be fit isn’t an endeavor to be taken lightly. And I think it’s safe to say that you, the M&F reader, aren’t a fly-by-nighter who commits to a yearlong gym membership, goes for a month, then finds an excuse every time you’re scheduled to train. You’re dedicated to the fitness lifestyle, and I commend you on your allegiance. Stop making resolutions and make a list of fitness goals. By itemizing them you can better evaluate whether the effort you’ve put in the past year has been time well spent or if you could improve upon your gains by tweaking your routine, your diet, or both. With the turn of a new year, you have the perfect opportunity to really take a step back and look at all aspects of your fitness protocol with a wide-angle lens. When you do, you just may find that a fresh start is what you need to get you growing again, making for a fitter, stronger you in 2017.

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INSPIRING FITNESS Offscreen, Mark Wahlberg teamed up with 25-year GNC veteran Tom Dowd to launch Performance Inspired, an all-natural supplement line focused on helping everyone from voracious lifters to everyday people get fit.

TRUNK ARCHIVE

20

MUSCLE & FITNESS

JANUARY 2017

B E N W AT T S


MARK OF SUCCESS > Mark Wahlberg’s dedication in the gym has

translated to significant achievements away from the iron. His focus and commitment, learned as a student of bodybuilding, turned him into a Hollywood heavyweight on and offscreen. And now he’s a supplement industry mogul following the success of his all-natural line, Performance Inspired. B Y J I M S C H M A L T Z

HE BLUE-COLLAR American hero can be a laughable fraud when presented on the silver screen. Often it’s a casting mistake, where Ken Dolls with luscious wavy hair and sculpted cheekbones are passed off as lethal badasses, when audiences know they’re likely to get their hands dirty only when slicing up shitake mushrooms for their quinoa salads. We like our heroes with sweat on their brows and dirt under their fingernails; the ordinary man—quiet, decent—who performs heroic feats when thrust into extraordinary situations. The ideal actor for such a role may be called a “Mark Wahlberg type.” Unpretentious and likable, Mark Wahlberg has cornered the market to star in Hollywood’s top gritty, realistic dramas. The 45-year-old

Boston native’s recent film, Deepwater Horizon, is an ideal example of his ability to inhabit the role of a hard-working laborer forced into a crisis when the oil rig he works on in the Gulf of Mexico explodes. When Wahlberg stars in a film “based on a true story,” you believe it is. Besides his considerable talents as an actor, Wahlberg cements his credibility in these blue-collar roles by actually looking like he works for a living: sporting broad shoulders, thick arms, cut abs, while displaying the natural grace and agility of an athlete. Wahlberg’s range and ability to utilize his physicality to enrich the transformative demands of his craft are on display in both dramas and comedies, Wahlberg being one of those rare actors who can genre skip without missing a beat. His latest release, Patriots Day, where he plays a Boston police sergeant in the aftermath of the Boston Marathon bombing, is a role that fits him like Spanx on a Kardashian. Wahlberg’s reputation as a reliable performer who chooses his projects well wasn’t built overnight. A bankable star who continues to broaden his fan base with memorable lead and supporting roles, Wahlberg has the type of biography that might sound implausible if it were pitched as a script, and it’s easy to imagine it someday will be. Wahlberg’s hardscrabble youth led him into dark places that haunted him for years. As a teenager roaming the streets of Dorchester, one of Boston’s toughest neighborhoods, he was briefly swallowed up by a criminal underworld that earned him multiple arrests and a stint in a local juvenile facility. Such beginnings rarely end well, but after the intervention of a local priest and the support of loved ones, including older brother Donnie (who brought Mark into New Kids on the Block for three months), the troubled young man found his way into the jungles of Tinseltown and thrived.


M A R K WA H L B E RG

Wahlberg has starred in a wide range of roles, (clockwise) from an oil rig worker in Deepwater Horizon to a roided-out personal trainer in Pain & Gain, and as a Navy SEAL in the drama Lone Survivor. Each role was based on a true story.

ODAY, WAHLBERG IS

22

While his faith kept him centered and humble, Wahlberg’s dedication to the fitness lifestyle taught him how small goals lead to larger triumphs. At first, he wasn’t taken seriously by top critics and casting directors when he made the transition to actor, but now he’s an indispensable part of the Hollywood elite as an Oscar-nominated performer (The Departed) and executive producer (Boardwalk Empire, Lone Survivor). Even when duking it out with an anthropomorphic teddy bear (Ted and Ted 2), Wahlberg displays an athleticism unusual for A-listers, and his bulging, sculpted arms are a key sign that his muscularity isn’t just for show. (See the arm routine on p. 24.) A student of bodybuilding, Wahlberg has long admired the simplicity of great, hardcore workouts, eschewing boutiques, boxes, and WODs for old-school weight training. It was a passion most evident in the film Pain & Gain, where Wahlberg played a bodybuilder with a heart of Wins-

MUSCLE & FITNESS JANUARY 2017

trol who gets in over his head in an extortion scheme with fellow meatheads played by Dwayne Johnson and Anthony Mackie. Wahlberg’s commitment to the fitness lifestyle led him to partner with Tom Dowd, a longtime veteran of the supplement industry, to launch Performance Inspired, a brand that produces all-natural workout and recovery supplements. Currently on Performance Inspired’s roster are pre-workout and whey protein, but expect protein bars, a post-workout BCAA, and creatine in the near future. PI’s goal was to remove the guesswork for everyday lifters by avoiding the use of any synthetic ingredients or misleading claims. In other words, Performance Inspired is a supps company created by a gym rat that can help ordinary guys to achieve extraordinary feats in the gym. Wahlberg is once again playing the hero, a role we hope he continues to play.

© 2 0 1 6 L I O N S G AT E EN T ER TA IN M EN T IN C. A L L R I G H T S R E S ERV ED; W EN N U S /A L A M Y; Z U M A P R E S S IN C. /A L A M Y

a faith-driven family man, a counterintuitive lifestyle for the creator/ executive producer of HBO hits Entourage, a program about a sybaritic towel-snapping group of Hollywood bros living the dream, and Ballers, a comedy about the excesses of the private lives of professional football players that stars Dwayne Johnson. Wahlberg’s quick rise after his hoodlum days is just the type of sudden fame that leads to TMZdocumented perp walks, but he didn’t pull himself out of the mean streets of Boston to lose himself in the narcotic haze of Lohanville. He learned the hard way that life is not to be wasted; it’s to be lived to the fullest with an emphasis on working your ass off to make the most of your potential. Many of those lessons he absorbed in the gym. Success isn’t a lightning bolt from the sky; it’s an accretion of daily achievements.


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GUNS LIKE WAHLBERG > Build your bi’s and

tri’s three times as fast to get guns like your favorite action star. BY SEAN HYSON, C.S.C.S. /// PHOTOGRAPHS BY JAMES MICHELFELDER

MARK WAHLBERG STARTED lifting weights in the 1980s, a time when training circulated around the techniques and information of golden-era bodybuilding. In this case, ignorance was bliss: One of the things they discovered was that working a muscle more often made it grow faster, but hitting it too often caused a plateau. That’s all there was to it. This program offers a combination of frequency and volume that’s just right and harkens back to the kind of straight-up ’80s bodybuilding that gave Wahlberg the physique he’s still known for 30 years later.

DAY I : BACK & TRICEPS

1 ONE-ARM DUMBBELL DEADSTOP ROW

How It Works

Sets: ets: 3 Reps: 8–10 (each side) de) Rest: 60 sec.

■ The bi’s and tri’s are small muscles so they don’t require a lot of work to grow. Hitting them with fewer sets allows you to train them more often—in this program, three days a week. We’ve snuck some triceps work into the back workout, some biceps training into the chest day, and then a little of both muscles in the shoulder workout. It’s more work than your arms will be used to but spread out enough so that they can recover fully and come back stronger for each workout. By not doing too much on any one day, you stay fresh each workout and leave more time to work your arms hard each session.

Place one hand on a bench and hold a dumbbell in the opposite hand. Stagger your legs and bend your torso so it’s parallel to the floor. Row the dumbbell back to your hip. Lower it with control to the floor. Pause a second, then begin the next rep.

2 LAT PULLDOWN Sets: ets: 4 Reps: 10–12 Rest: est: 60 sec.

With an outside shoulder-width grip, pull bar to your collarbone. Allow the weight to pull you slightly forward and stretch your lats at the top of the lift.

3 RACK PULL Sets: 3 Reps: 8 Rest: 90 sec.

Directions

Set a barbell on the spotter bars of a power rack or on mats high enough that when you load the bar with plates it comes up to just below your knees. Stand with feet hip-width apart and bend your hips back. Grasp the bar just outside your knees and, keeping your lower back in its natural arch, extend your hips to lockout.

■ Perform each workout (Day I, II, III, and IV) once per week. Rest a day between the first two workouts and perform days III and IV on back-to-back days. Exercises marked “A” and “B” are alternated. So you’ll do one set of A, rest as prescribed, then one set of B, rest again, and repeat until all sets are completed.

24

MUSCLE & FITNESS

JANUARY 2017


GU N S L I K E WA H L B E RG

4 ROPE PUSHDOWN Sets: 3 Reps: 15–20 Rest: 60 sec.

Attach a rope handle to a cable station and hold an end in each hand. Extend your elbows, pushing the handle down and away from your body.

5 INCLINE LYING EXTENSION Sets: 3 Reps: 10–12 1 Rest: 60 sec.

Set an adjustable bench at a 30-degree incline. Hold an EZ-bar with hands at shoulder width and lie back against the bench. Press the bar overhead and then let your arms drift behind your head. Bend your elbows, lowering the bar behind your head and then extend them.

YOU CAN TRAIN ARMS THREE DAYS A WEEK. MORE STIMULATION LEADS TO MORE MUSCLE. DAY II: CHEST & BICEPS

1 INCLINE DUMBBELL SQUEEZE PRESS Sets: 3 Reps: 8–10 Rest: 60 sec.

Set an adjustable bench to a 30-degree angle and lie back against it with a dumbbell in each hand. Press the dumbbells into each other and keep the tension as you lift them.

2 MACHINE PRESS Sets: 3 Rep: 12–15 Rest: 60 sec.

Set up on a chest press machine so that the handles are level with your chest. Press the weight and make sure you feel a stretch at the bottom of each rep (but don’t let the machine drive your arms back too far; protect your shoulders).

3 PUSHUP ON BOXES

Sets: 2 Reps: As many as possible Rest: 60 sec.

Place your hands on boxes or mats that raise your torso a few inches off the floor. Get into a pushup position and perform pushups so that when you lower your body down you feel a greater stretch in your pecs.


GU N S L I K E WA H L B E RG

4 INCLINE DUMBBELL FLYE Sets: 2 Reps: 15 Rest: 60 sec.

Lie back on an incline bench holding a dumbbell in each hand over your chest. Spread your arms apart and lower the dumbbells out to your sides until you feel a stretch in your pecs. Squeeze your pecs as you bring the weights together again.

5 SEATED BARBELL CURL

Sets: 3 Reps: 10–12 Rest: 60 sec.

Hold an EZ-bar with hands at shoulder width and sit on a bench or seat. Curl the weight up and lower until the bar is about to touch your legs; curl again. The range of motion is about half that of a normal curl.

6 INCLINE DUMBBELL CURL Sets: 2 Reps: 8–10 Rest: 60 sec.

Adjust the bench to a 60-degree incline and sit against it holding dumbbells with your arms extended at your sides. Curl the weights without letting your upper arms move forward.

DAY III: LEGS & ABS

1 LEG CURL Sets: 3 Reps: 15 Rest: 60 sec.

Set up on a leg curl machine and make sure your knees are aligned with the axis of rotation. Curl the weight until your hamstrings are fully contracted.

2 FRONT SQUAT

Sets: 4 Reps: 8–10 Rest: 90 sec.

KEEP YOUR ELBOWS POINTED FORWARD, AND THE BAR WILL STAY BALANCED. 26

MUSCLE & FITNESS

JANUARY 2017

Rest bar across your shoulders. Raise elbows until your upper arms are parallel to the floor. Take bar out of the rack, step back, and set feet at shoulder width with toes turned slightly out. Squat as low as you can.


Powered By:

3A REVERSE LUNGE

3B 4A 4B ROMANIAN BODY SAW ONE-ARM 2 Reps: 8–15 DEADLIFT Sets: FARMER’S Rest: 45 sec. Sets: 3 Reps: 8–10 WALK Rest: 90 sec. Get into pushup position

Hold a dumbbell in each hand and step back. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

Hold a barbell in front of your thighs. Keeping your lower back in its natural arch, push your hips back and lower your torso until you feel a stretch in your hamstrings. Extend your hips to return to the start position.

Sets: 3 Reps: 10–15 (each leg) Rest: 60 sec.

on the floor and rest your feet on sliders. Bend your elbows to rest your forearms on the floor. Brace your abs and push your body backward so your legs slide straight back. Go until you feel your abs are about to lose tension, and then pull your body forward again. That’s one rep.

Sets: 2 Reps: Walk for 30 seconds (each side) Rest: 45 sec.

Hold a heavy dumbbell in one hand and walk as quickly as you can. Keep your shoulders back and chest out. Avoid twisting or bending to one side.

DAY I V: SHOU LDERS & A R MS

1 INCLINE REVERSE FLYE Sets: 3 Reps: 20 Rest: 60 sec.

Set a bench to a 30- degree angle and lie on it chest-down holding a dumbbell in each hand. Raise your arms out 90 degrees, squeezing your shoulder blades together.

2 SIX-WAY SHOULDER RAISE Sets: 3 Reps: 10 Rest: 60 sec.

Sit on a bench holding a dumbbell in each hand. Raise the weights out 90 degrees to your sides, then bring them in front of you to point straight ahead. From there, raise the weights overhead. Now reverse each direction, bringing the weights in front of you, out to your sides, and then back down at your sides. That’s one rep.

NEVER USE MOMENTUM. LIFT THE WEIGHTS, DON’T SWING THEM.

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Sets: 2 Reps: 8 Rest: 60 sec.

Hold a light barbell with hands outside shoulder width. Press it over your head but don’t lock out your elbows. From there, lower barbell behind your head but don’t go so low that you feel your shoulders relax. Continue alternating presses in front of and behind your head. A press in each direction equals one rep.

4A CROSSBODY CURL Sets: 3 Reps: 8–10 Rest: 45 sec.

Hold a dumbbell in each hand in front of your body with your palms facing you. Curl one dumbbell up and across your body until your palm is over your chest. Flex for a second. Lower and curl the other side.

4B BENCH DIP

Sets: 3 Reps: As many as possible Rest: 45 sec.

Place your hands on a bench and extend your legs on the floor in front of you. Take three seconds to lower your body until your upper arms are parallel to the floor. Press your body back up.

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STAR POWER

MSNBCâ&#x20AC;&#x2122;s Thomas Roberts is the anchorman in the gym, p38.

ASS KICKER

A bully turned Tiger Schulmann into the deadliest man on the planet, p42.

M&F 17

BY THE EDITORS

32

MUSCLE & FITNESS

JANUARY 2017

FIT BIZ

Tapout rebrands itself to dominate athleisure apparel, p50.

THERE ARE MORE THAN 36,000 GYMS

in the country, more than 55 million gym members (regardless of if you actually go), and 275,000-plus personal trainers. (The overcaffeinated ones who answer their own questions are part of this.) After careful consideration, serious number crunching, and downing countless protein shakes to keep us fueled up, we ditched all methodology and relied on just two things to create this list: What we heard in the gym and the feeling we have in our guts, or more appropriately, six-packs.

KUPICOO/GETTY IMAGES

The fitness, health, and wellness trends that will dominate 2017.

THE ARNOLD

Witness the raw strength of powerlifting at the Arnold, p48.


GEAR UP

WEARABLES n Forget about that watch that isn’t used for telling time. Eggheads are creating smart clothing—or biometric garments— that can do things like monitor your running cadence and pelvic rotation, track your breathing, and detect intensity and muscle effort while you train.

AIRDYNE/KEISER n Airdyne bikes and Keiser functional trainers—air-powered machines that remove inertia— are used by strength and conditioning coaches to prep athletes. The harder they work, the more resistance they’ll encounter, perfect for raising power production in the body.

WEAR F R O M T O P L E F T: VA D Y M D R O B O T / A L A M Y; L E E H O LT; C H R I S T I A N H A R D E R / I N S C A P E

WORKOUT CLOTHING n Brands like Lululemon and Rhone have sparked other brands to up their game when it comes to the style and function of their clothing. Brands like Tapout, New Balance, RYU, and Patagonia have also started creating hybrid apparel that looks sleek enough to wear when you’re at work with Jim and perform when it’s time to hit the gym.

GET DIRTY

OCRS n You already became one tough mudder. Now it’s time to battle like a frog and compete like a Spartan. New course designs and OCR-specific training is whittling out the weak competitors to focus on the more dedicated, intense, and team-oriented athletes who want to prove they can survive freezing water, climb rope walls, and crawl through any muck and mire.

KINSTRETCH

RELAX

n Sounds like something you’d want to do to your little brother, kinstretch— based on Dr. Andreo Spina’s Functional Range Conditioning—will open your eyes to how your body is meant to move. More than just stretching out your joints, kinstretch focuses on body control, flexibility, and range of motion and can help prepare you for running and strength training. Take that, yoga.

MINDFULNESS n Become one with your body through meditation. Studies have shown that practicing mindfulness for just a few weeks can improve your immune system, lower stress levels, fight obesity, and even lessen hostility in prisons. And we all know how jacked inmates can be.

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

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facebook .com/muscle andfitnessmag

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BRAIN STIM, GROUP CLASSES, AND MORE


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M&F 17

JOIN

GROUP TRAINING n No longer seen as a lackluster substitution for guys who’d rather skip the gym, the rise of boutique gyms has allowed group training to become more granular. From CrossFit-style MetCon classes to sports, agility, and speed training to hardcore boot camps to OCR and Ninja Warrior–style training programs, group fitness has evolved since Zumba in the ’90s.

INJURY PREVENTION n Last year was all about cryotherapy chambers. What’s next? A greater focus on preventive exercises and methods to protect joints and tendons. “Most strength programs…[don’t teach] the body to control muscles as a complete system,” says Matt Unthank, C.S.C.S., who uses Crossover Symmetry, a shoulder-injury-prevention method that targets “the sequencing and layering of movements to get everything to work together in sync.”

TRAIN

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BRAIN STIM n Muscle stim treats muscle pain and stiffness. Brain stim sends electrical pulses to the motor cortex and has been shown to improve athletic performance: Athletes who wore a Halo Sport device for two weeks increased lower-body explosiveness by 12%. 34

MUSCLE & FITNESS

LIGHTEN UP Training with lighter weights will yield the same results as going heavy.

JANUARY 2017

n “How w much do you bench, bro?” The he best answer might be, “Who cares?” ares?” A number once seen as s an, ahem, benchmark for strength ength has been proven to be an n ego massage. Last year a study in the Journal of Applied d Physiology found that lifters put on a 12-week program am of either heavy or light/moderately moderately heavy workouts uts saw no significant differences ences between the two groups roups in terms of muscle e strength and size.

DA H L P H O T O/A L A M Y; S TA R A S / G E T T Y IM AG E S; D U S T IN S N IP E S

LIGHTENING THE LOAD


EDGE

M&F 17 TRAVEL

HOTEL GYM UPGRADES

MOVE IT

BATTLE ROPES n Typically associated with sports like mixed martial arts and football, battle ropes have tremendous carryover to the general population and are showing up at more commercial gyms. “They are a great way to increase your energy expenditure and upper-body strength while improving the range of motion in your joints,” says Eric Pellini, a Tier X trainer for Equinox in Greenwich, CT. “Battle ropes are here to stay in 2017—and beyond.”

n “Hotels are realizing guests want to stay fit and the gyms that they have on-site are just not equipped for the demand and what people are looking for nowadays,” says Christianne Phillips, director of mind and movement at 1 Hotel in Miami, which features the first-ever Spartan Gym. Hotels are also now boasting wellness advisory boards that create customized workouts and organize runs.

DECODE YOUR DNA n Before you start training to get your body cut, ripped, and shredded, find out if your body can actually become cut, ripped, and shredded. At-home DNA testing kits analyze your spit to determine if a six-pack is even achievable and reveal which parent to blame for any shortcomings. Dan Reardon, Fitness Genes co-founder, says “everyone is looking for the edge when it comes to fitness and body composition.” This is a way for “men to be more muscular and cut while living a long and healthy life.”

LIFT STRONG

STRENGTH TRAINING

EXPLORE

36

MUSCLE & FITNESS

n With the success of ClassPass and FitReserve— two services that allow you to explore a variety of gyms or classes without a long-term commitment— anticipate more apps and websites that encourage exercise diversity when you have that urge to lift whether at home or on the road. JANUARY 2017

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n Body-part splits have a place in training, but so does full-body strength training, which is often omitted. “Full-body movements work more muscle groups with a greater variability and intensity, leading to a better physique,” explains Pellini.


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CLASS MASH-UPS

MR BI G PH O T O G R A PH Y/ G E T T Y IM AG E S; G L A S SH O U SE IM AG E S /A L A M Y

n SoulCycle paired indoor cycling with dancing and it became a cult. No interest from our gym dwellers there. However, we’re down to try out classes that combine HIIT cardio and Pilates (PHIIT) or Tabata and yoga— essentially, anything that presents a challenge and allows us to get stronger and burn calories while sparing us from the hell that is steady-state treadmill runs.

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EDGE

STAR POWER OWER TUNE IN IN TUNE

Thomas Roberts is the host of MSNBC Live with Thomas Roberts, 1 p.m. ET Monday–Friday.

Anchorman MSNBC’s THOMAS ROBERTS sets a powerful example every day, both in the gym and on television. BY MIKE HAMMER WHEN AWARD-WINNING journalist Thomas Roberts entered the news industry 20 years ago, a TV producer asked him whether he had it in his gut to take on the challenge of becoming a news anchor. As his successful career has proven, he absolutely did, but it was the size of his actual gut that drove him to get in shape. 38

MUSCLE & FITNESS

“I was overweight in college—220 pounds,” says the 6'2" Roberts, who now tips the scale at a lean 205 pounds. After graduating from Western Maryland College (which is now known as McDaniel College) in 1994, Roberts dropped 30 pounds in a month simply by cutting out booze and eating “lots of boiled

JANUARY 2017

chicken.” About five years ago, he got serious about fitness. “It’s become a healthy addiction,” he says. “I can’t live without it.” With help from Sebastian MorelFerreira, trainer and co-founder of The Pack Outdoor Gym, Roberts has adopted a high-intensity training regimen that has enabled him to renovate his physique. “Sebastian kicked my ass and challenged me, and then I began to see the results I really wanted,” says Roberts. Adds Ferreira: “Thomas pours himself into his workouts the same way he does with his work. “He’s superbusy, so we train in the gym in his apartment [building] JAY S U L L I VA N


EDGE

STAR POWER

FOLLOW Roberts on Twitter and Instagram: @thomasaroberts

Roberts travels with a jump rope and has workouts he can do in his hotel room to help him stay on track while he’s on the go.

40

MUSCLE & FITNESS

limited equipment, so Thomas always travels with a TRX to do back, core, biceps, and triceps. He’s been completely committed to his workouts and is always focused on meeting a challenge.” And it’s not just in the gym where Roberts has done some heavy lifting or met challenges. As a journalist, he became the first openly gay evening news anchor on network television when he anchored a broadcast of NBC Nightly News in 2015 and has become a powerful spokesman for equal rights.

JANUARY 2017

“I was proud of who I was and finally felt that I had nothing to be ashamed of,” says Roberts, who came out in 2006. “I want to shine a light on areas that are undercovered. I don’t want to shy away from it.” Last year, Roberts’ on-air efforts earned him an Emmy Award for NBC News and MSNBC’s coverage of the Supreme Court decision on same-sex marriage. After 20 years as a journalist, Roberts still has that feeling in his gut. That gut, though, is a whole lot smaller nowadays.

GROOMING BY CHRISTIE CAIOLA; COURTESY OF ABC

Monday through Friday before he starts his day.” A downside of Roberts’ demanding schedule is that it can often present an obstacle regarding nutrition. “I never know when I’ll eat a meal,” he says. “Food isn’t on the mind when I’m in a breaking news setting.” While covering the 2016 presidential election, Thomas was on the road often. But he never let the heavy travel serve as an excuse to skip out on training. “We worked out a program he can do in a hotel room,” Ferreira says. “[The hotel gym] usually has


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OLD-SCHOOL ASS KICKER

Eye of the Tiger Not just the name of a school, TIGER SCHULMANN is real. And he’s been schooling the world in martial arts since he was 9 years old.

TIGER BEAT Schulmann, 54, trains and stretches five days per week.

BY BOB GUCCIONE JR. WHEN DANIEL SCHULMANN was 9 years old, his older brother was badly beaten by two bullies and had to crawl home with a broken leg. The next day their father registered both boys in a Kyokushin karate school, in Spring Valley, NY. Daniel was a natural, and although his older brother gave it up, Daniel excelled. He was awarded a black belt by the time he was 12 and perhaps more providentially, a nickname, Tiger, from his sensei, for being so ferocious. When the family moved to Quakertown, PA, Daniel had to travel more than three hours to Fairfield, CT, to train with his master, Shigeru Oyama (who’s known for successfully completing the 100-man kumite, defeating 100 consecutive black belt opponents in full-contact matches). The journey took him through New York City, where he would walk through then-seedy Times Square and watch previews of Bruce Lee movies on small screens outside cinemas playing the films. In 1979, at just 17 and 135 pounds, he represented the USA at the World Open Karate Championships in Tokyo. He won his first fight by KO, but lost the next by decision. There were no weight classes at the tournament, and he was the youngest and lightest competitor. In total, he fought more than 100 42

MUSCLE & FITNESS

opponents in competition, winning most, and was the North American Mas Oyama Full-Contact Karate champion for six straight years, from 1979 to 1984, when he retired. At 22 years old, Schulmann opened the first of what has become a chain of Tiger Schulmann Martial Arts schools, and to

JANUARY 2017

this day, at 54, he teaches five days a week, including training all the schools’ instructors. Originally, he taught just traditional karate, but like every businessman, Schulmann realized he needed to branch out his offerings. “After I watched the first UFC, I stopped teaching forms, weapons, wood breaking, all these things M. CAMPANA


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OLD-SCHOOL ASS KICKER

to achieve anything in life, it’s boxing. When it comes to kicking, Muay Thai is the best for Schulmann has a simple belief. low kicks, to take away someone’s “You have to have a nonquitting foundation. When it comes to high spirit and self discipline, which kicks, it’s a combination of karate, is the thing I teach the most. If taekwondo. When it comes to martial arts is going to teach takedowns or to prevent you anything it is how takedowns, I think to be comfortable in GET freestyle wrestling an uncomfortable SCHOOLED and Greco-Roman situation, and to not Schulmann’s 46 style wrestling, give up.” locations offer which is upper body One such situation seven adult only, are the best for is being in a street classes, including a real street fight. fight. “gymternative” When you get to the “You have to know and fitness. ground, it’s pretty what it’s like to get hit. obvious that Brazilian You have instructors out jiu-jitsu has to win. In Roman there who never had a real fight. and Greek times, they fought to They say, ‘Just hit a guy in the groin, the death, and had strangleholds, and he’ll go down.’ Well, in a fight, like jiu-jitsu does.” when the adrenaline is pumping, Whatever the form or activity, that doesn’t always happen.” Instructors at Schulmann’s schools also offer guidance regarding diet and nutrition. “We have a program at Tiger Schulmann called EAT (Eat And Train) for life that was created to teach students how to adopt a healthy lifestyle that includes proper nutrition and consistent training. I live that program every day of my life. “If you’re eating lousy and don’t have energy, there’s a reason. If you’re eating properly, you’re going to have all kinds of energy to train. It’s all about nutrition.” He also trains five days per week. Each workout lasts about 75 minutes with 45 minutes of kickboxing (bag training, mitt work, and light sparring), followed by 10 sets of pushups or 45 minutes of no gi jiu-jitsu, followed by 10 sets of pullups—alternates between kickboxing and jiu-jitsu. The session ends with 15 minutes of stretching. “The only way you’re going to get in shape is if you enjoy what you’re doing. In my schools, people enjoy going because they are learning an art, they’re perfecting it, and getting in shape.” And if you’re wondering, he never came across the bullies who FIGHT CUB Tiger, sporting a mustache at 17, with his younger brother Ron, 15, when he first started teaching martial arts to his friends at his parents’ motel in Pennsylvania. beat up his brother. Lucky guys. that are unnecessary,” he says. “I thought, ‘Why are we doing all these things? Why are the UFC guys winning?’ Because what they were practicing was reality, what happened in a real fight.” It transformed his thinking to train in things that actually work. “In six months, I can take a kid who’s getting bullied and make sure—by training him in real fight situations—he can have enough confidence in himself to stand up and not get bullied anymore.” He doesn’t believe in one martial art being more special than another. “I believe it’s the person who does the art form. When you look at the overall picture of MMA, what are the best hands you can learn? It’s not kung fu, and it’s not karate,

MUSCLE & FITNESS

JANUARY 2017

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INSPIRATION

E-MAIL US people who inspire you: editors@muscleandfitness.com

ROLLING ALONG Freeman trains on his roller skis for off-season cardio, at least 27.5 miles per session.

Sugar Rush Diabetic skier KRIS FREEMAN trains to make his fifth Winter Olympics. BY ANDREW GUTMAN

college to train with the U.S. ski team in Park City, UT. Twelve weeks into training, high blood-glucose levels found during his routine blood test led to a diagnosis of type-1 diabetes. The condition, in which the pancreas produces little to no insulin, is 46

MUSCLE & FITNESS

incurable but treatable. Still, doctors were skeptical and told Freeman a career as a skier was over. “I was crying, I was in shock, and really terrified,” says Freeman, who decided to stay in Utah to train. “I didn’t know anything about diabetes.” Between training sessions, he educated himself about the disease

JANUARY 2017

ZACH CALDWELL; MARK SWIRSK

AT 19 YEARS OLD, KRIS FREEMAN passed on a full ride to

and became determined to pursue being a cross-country skier. Freeman’s persistence, along with better glucose monitors and improved insulin, proved the doctors wrong and inspired him to keep skiing. Now he uses advanced pumps to monitor his blood-sugar levels, continues to tweak his pre-race ritual of meditation, yoga, and calming music—high stress levels can spike blood sugar—and constantly adjusts his insulin injections and food intake to account for fluctuations in energy expenditure. Freeman, 36, spent the past 16 years becoming one of the top skiers in the world. He captured 17 U.S. Championships and is now prepping for the 2018 Winter Olympics, his fifth, and more than any other American cross-country skier. Despite the reality that he’s past his prime, his training is relentless. Freeman logs more than 800 hours of cardio per year—a 27.5-mile session on roller skis (pictured) is “normal,” and on his intense days, he ramps the mileage up to 50 or 60 unless he’s cycling, then it’s 100. He barely touches weights, except for some core work, but you’d never guess by looking at him. His shredded physique is the product of razor-sharp focus and meticulous nutrition. His daily caloric intake ranges, depending on his workouts, between 3,000 and 6,000. Because he has to control his insulin levels, Freeman sticks with low-glycemic, protein-based foods, using carbs strategically to manipulate his blood sugar. “I’m always running a math equation in my head as far as how much insulin I need, how much glucose is coming on, how much further do I have to go,” explains Freeman. “Spontaneity is not an easy thing with [diabetes], but with a little bit of planning I’ve pretty much proven you can do anything.”


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EDGE

ARNOLD CLASSIC SSI

Gyms might frown upon it, but powerlifting is growing in popularity and is fully embraced at the Arnold. BY STEVE DOWNS ORIGIN Powerlifting started to gain traction when lifters in the 1950s and ’60s wanted something heavier than the Big 3 Olympic lifts—press, snatch, and clean and jerk (the press was dropped in 1972). In 1964, the first truly national powerlifting championships took place in York, PA. Today there are multiple sanctioning organizations, the largest of which is the IPF. 48

MUSCLE & FITNESS

RULES Performance rules in powerlifting are fairly simple: Three single attempts each in the squat, bench press, and deadlift are allowed in either a standard meet or a single lift meet (bench or deadlift contest). Each attempt is heavier, and the max weight determines the winner. Each of the three lifts has its own rules, which vary among organizations. JANUARY 2017

WHAT You’ll see many types of physiques across multiple body-weight divisions. Lifters who use supportive clothing or wraps are called “equipped,” and those who shun such gear are called “raw.” Equipped lifters have predominated, and it was impossible to know how much help the gear provided. But today the tide has turned and raw lifting is becoming more popular.

WHY IT’S COOL In 2016 fans witnessed 228-pound Matt Minuth bench 870 pounds, equipped.

DON’T MISS IT:

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

Power Hungry

See the Arnold Classic Powerlifting at the Arnold Sports Festival in Columbus, OH, from March 2–5, 2017. More info: arnoldsports festival.com


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EDGE

FIT BIZ

SHOP tapout.com for Tapout’s full line of athleisure and training apparel.

BUILT TO INSPIRE Tapout encourages a fit lifestyle through its clothing, supplements, workout gear, and gyms.

Tapout Is Tapping In The brand is expanding its reach into the world of fitness. BY JON LUMAN WHETHER YOU’RE A LIFTER,

50

MUSCLE & FITNESS

hoodies, and compression gear with a goal to make them even more performance-friendly and accessible. In 2015, Tapout entered into a joint-venture with WWE to further its commitment to fitness. “As WWE’s official fitness and training partner, Tapout is worn by WWE Superstars during their rigorous training regimens,” says Casey Collins, WWE Executive Vice President, Consumer Products. “Getting instant feedback from some of the best athletes in the world allows us to bring the best possible products to the marketplace.” So far, it’s clearly paying off. The next phase of Tapout’s evolution

JANUARY 2017

WWE Superstars like John Cena (above) and Dolph Ziggler (top) train in Tapout gear now that it’s become WWE’s official training partner.

includes an even greater focus on fitness: Footwear, accessories, eyewear, energy drinks, and equipment are all in the works. And Tapout Fitness Gyms are already open in NYC, California, Georgia, and North Carolina with another eight to 10 locations set to open throughout 2017. “Everything we do goes back to Tapout’s brand mission: ‘to inspire the athlete in every individual,’” says Nick Woodhouse, President and CMO at ABG. “We are committed to delivering on that promise.”

2016 WWE INC. ALL RIGHTS RESERVED

runner, CrossFitter, or an athlete, you’ve likely noticed that your favorite gear is usually the stuff that’s comfortable, performs well in the gym, and looks great (the 42% increase in sports apparel sales over the past seven years is proof you’re not the only one who feels this way). Finding shirts or shorts that match that criteria can be tough. Tapout feels your pain. Once known primarily as a maker of graphic-heavy MMA-inspired T-shirts, the company has revamped the brand after being purchased by Authentic Brands Group (ABG) in 2010. Product now focuses on the function of its shirts, tank tops, shorts,


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EDGE

EVENTS

5 Reasons to Attend FitCon Cross the Pond in April to attend the U.K.’s biggest fitness convention.

GET FIT

FitCon takes place April 21–23 at the Olympia London exhibition venue. More info: fitcon.co.uk

BY ROSE MCNULTY MEET NEW ENTHUSIASTS It’s the U.K.’s leading fitness expo, where fitness enthusiasts who share an insane drive to get bigger and stronger meet, exchange ideas, and mingle with industry icons.

1

2 SEE THE FUTURE

Top-tier brands like Quest Nutrition, Nutrex, and ProSupps will have their latest and upcoming offerings on display.

3 HOARD FREE STUFF

You’ll get lots of freebies as you make your rounds through the center’s 160,000-square-foot space, including samples of the newest supps and cool swag from some of the best brands in the industry.

4 GREET YOUR IDOLS

Snag photos and autographs from fitness legends such as eighttime Mr. Olympia Ronnie Coleman and Aesthetix Era founder and fitness model Sergi Constance.

You won’t need to cheat on this vacation. The FitCon Food Court will have healthy meal options, including protein pancakes, smoothies, and healthy burgers. 52

MUSCLE & FITNESS

FITNESS CELEBRITIES If nothing else, fans should leave FitCon more motivated than before after meeting icons such as Simeon Panda (top), Ronnie Coleman (right), and Sergi Constance (above).

JANUARY 2017

JOS KAFOE (2); KEVIN HORTON

5 STAY ON TRACK


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INSTANT MUSCLE

ABS & CORE

BODY WEIGHT

CROSSFIT

Build midsection strength while saving your back with this KB move, p62.

Train multiple planes of movement with this one rotational pull, p64.

Row, row, row your way to a leaner, well-conditioned body, p68.

TRAIN R N Destroy your upper back with the dumbbell clean and press, p60.

BUILD MUSCLE, BURN FAT, PERFORM FORM BET BETTER

5 Reasons Your Pullups Suck

Bad news. s Your pullups ul might be letting you down w when it comes to building ng strength and size. Hereâ&#x20AC;&#x2122;s how o to fix them. BY LEE BOYCE, CE, C.S.C.S. 5 MISTAKES, 5 FIXES


TRAIN FORM CHECK THE PULLUP IS ONE OF the best body-weight exercises for adding upper-body mass and strength. But just because you’ve been doing them since P.E. doesn’t mean your mechanics are on point. Here are the five most common pullup mistakes and how to avoid them. YOU’RE NOT STARTING FROM A DEAD HANG Lower yourself to a dead-hang position—hanging with arms straight and your feet suspended. Skipping this step means you’re doing

half-rep pullups that reduce your muscle’s time-under-tension and allows more biceps activation. The dead hang is a reset that pre-engages your lats before pulling. Add even more difficulty by including a one-second pause at the bottom. YOU’RE NOT ENGAGING YOUR LATS Before you begin, lower your shoulders, raise your rib cage, and elongate your neck. Doing so puts your body in an advantageous mechanical position that allows for better target muscle activation.

Failing to pre-engage the lats will result in more help from your arms and shoulders. YOU’RE NOT ARCHING YOUR BACK Stop being such a stiff. Arching your back enables the spine to extend and allows your thoracic region to open up. This forces your shoulder blades together and recruits more of your upper back. YOU’RE PULLING PAST YOUR CONTRACTION We often advise that your chin should pass the bar at the apex of the movement, but that might not work for your body. It’s OK if you feel a peak contraction when your eyes or nose reach bar height rather than your head or neck. Discover when you feel the contraction and use that as your benchmark for all of your reps. YOU’RE KIPPING Kipping, or using momentum, is an easy way to do more reps without fully activating your back muscles, but you risk damaging your shoulder joints as a result of the constant swinging. This has no carryover to your strict pullup. For the best results, stick to the basic pullup and execute each rep with control.

THE WORKOUT The Reverse Ladder Pullup: Total 10 pullups per set using a combination of positive (concentric) reps and negative (eccentric) reps. To perform an eccentric rep, assist yourself (using a box or step) to the top position, or just jump up. Then slowly lower yourself to a dead hang. Aim for a five-second descent. If you can, complete two rounds.

PULLUPS VS. CHINUPS

SETS + REPS

TIME

10 Concentric

60–90 sec.

8 Concentric + 2 Eccentric 60–90 sec. 6 Concentric + 4 Eccentric 60–90 sec. 4 Concentric + 6 Eccentric 60–90 sec. 2 Concentric + 8 Eccentric

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JANUARY 2017

DUSTIN SNIPES

PREVIOUS PAGE: GET T Y IMAGES

Chinups place more emphasis on the bi’s, rhomboids, and inner lats. Alternate them with pullups weekly for complete back development.


TRAIN

INSTANT MUSCLE

Mr. Clean Dumbbell cleans are more fun to do than face-pulls or rear-delt raises and allow you to work your delts using lighter weights than the traditional barbell version. BY SEAN HYSON, C.S.C.S.

FINISH STRONG

Perform the dumbbell clean for three to four sets of 10 to 15 reps at the end of an upperbody or benchpress workout.

HOW TO DO IT

DUMBBELL CLEAN Hold a light dumbbell in each hand, brace your core, and bend forward at the hips a few degrees to generate momentum.

Explode to an upright position, shrug your shoulders, and rotate your elbows forward, as if doing a power clean. “Catch” the momentum of the weights at shoulder level so it looks like the bottom position of an overhead press. Then turn your palms to face inward and lower the dumbbells as if you were doing a hammer curl.

GROOMING BY CHRISTIE CAIOLA

QUICK TIP You can add a press at the end of the clean to make it a more complete shoulder-builder, or focus on the clean alone to work the rear delts, upper traps, and rotator cuffs in a new way.

FOR R MORE MOR RE training tips

and technique tweaks, visit muscleandfitness.com/workouttips

60

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JANUARY 2017

JAY S U L L I VA N


TRAIN

ABS AND CORE

Press Relief Combine a squat with a press-out to build more core strength while relieving stress on your shoulders and lower back. BY ANDREW GUTMAN THE KETTLEBELL press-out, a progression of the goblet squat, places extreme tension on the quads and core. “As you press the kettlebell out, the increasing distance places more torque on your torso and 62

MUSCLE & FITNESS

causes your anterior and posterior core muscles to work harder,” explains David Otey, C.S.C.S., a personal training manager at Equinox. “Your body wants to keep the spine safe, so it’s forced to recruit more muscle.”

JANUARY 2017

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

HOW TO DO IT

KB PRESS-OUT Select a light kettlebell—this exercise places stress on the shoulders and lower back, two areas that are susceptible to injury—and grasp the handle with both hands, holding the weight at your chest. With your weight on your heels, sink back into a squat. Keeping elbows in, slowly press the weight straight out. With your eyes focused on the top of the handle, draw the weight back to your chest. Stay in squat position. BETH BISCHOFF


TRAIN

BODY WEIGHT

FOR MORE body-weight

routines, visit muscleandfitness .com/body_weight

STAY ON THE BALL

When performing the rotational pull, shift your weight to the balls of your feet for better control and proper weight distribution.

Starting Rotation Tax your entire upper body by adding a twist to the TRX row.

WHAT IT IS

WHY IT WORKS

A FIVE-EXERCISE, five-round

TRAINING MULTIPLE muscle

circuit that focuses on full-body pulling exercises. The one-arm rotational pull hits the arms, back, core, and shoulders as you work to stay in control while completing the movement; TRX squat curls target the biceps; hand walkouts challenge core stability; and mountain climbers ensure that your heart rate never dips.

groups at the same time is more efficient than honing in on just one. So consider ditching the biceps curls and cable rows on your next pull day and instead move through different planes of movements that will recruit more muscles, burn more calories, and build total-body strength.

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JANUARY 2017

THE WORKOUT EXERCISE

REPS

One-arm TRX Rotational Pull

10 (each arm)

TRX Squat Curl

10

TRX Low Row

10

Hand Walkout

3

Mountain Climber

50 (each leg)

ANDY McDERMOTT

is a personal trainer in L.A. mcdermottfamilyfitness.com IAN SPANIER


TRAIN

RATE MY WORKOUT

Mass Class Tom K. from Austin, TX, sent us his leg workout and asked us to make changes that would help him add as much mass as possible to his wheels. BY KYLE HUNT, C.S.C.S.

LET US HELP

Submit your workout for review at muscleandfitness.com/ratemyworkout

TOM’S

OLD WORKOUT EXERCISE

SETS

REPS

Barbell Back Squat

3

10

Leg Press

3

10

Leg Extension

3

10

Leg Curl

3

10

M&F RATING: C+

OUR ADVICE

By using a 5x5 rep scheme with squats—the key mass builder in your routine—you’ll be completing nearly the same number of reps as your old workout, but you’ll go heavier to stimulate more muscle growth. Romanian deads and walking lunges team up to provide for more volume and better overall leg development than simply relying on the leg press. Move leg extensions and leg curls to the end in an effort to finish off those muscle fibers.

FORM CHECK

Lunge forward so your front leg is parallel to the ground and your rear knee just about touches the floor.

TOM’S

NEW WORKOUT EXERCISE

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MUSCLE & FITNESS

JANUARY 2017

SETS

REPS

Barbell Back Squat

5

5

Barbell RDL

4

8

DB Walking Lunge

4

8

Leg Extension

3

10

Leg Curl

3

10

EDGAR ARTIGA


TRAIN

CROSSFIT INFUSION

FOR MORE CrossFit workouts,

visit muscleandfitness.com/crossfit

Get Up and Row Hop off the treadmill and onto the rower for a seven-minute cardio session that works the entire body. BY JOE WUEBBEN IN COMMERCIAL GYMS

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MUSCLE & FITNESS

resistance, the rower can be included in your workout for an added strength component. Or use it as an alternative to running if you have lower-extremity issues and are looking to improve your cardiovascular fitness. Incorporating the rower into an existing program is easy, too. Just tag it in wherever

you’d normally do cardio, whether after a lifting session or in a separate conditioning/cardiofocused workout. Of course, rowing can also be integrated into the meat of a lifting session, but if you’re new to the machine, get acclimated to it at first with the below rowing HIIT routine.

CROSSFIT-INFUSED WORKOUT 2K/7 EXERCISE

Row

REPS

ROUNDS

REST

42 sec. each (for meters)

10

30 sec.

The goal is to row at least 2,000 meters in seven minutes of rowing. Workout designed by Brian Strump, owner of CrossFit Steele Creek in Charlotte, NC. crossfitsteelecreek.com

JANUARY 2017

GETTY IMAGES

there are at least 20 treadmills for every one Concept2 Rower— this inequity needs to stop. Made famous by CrossFit, as the rower is often incorporated into various WODs, this hellish machine taxes your whole body, promotes fat loss, and enhances overall conditioning. It’s time to dust off your gym’s rower for a full-body cardio workout that can fit into any bodybuilding-style regimen. “The rower is one of the most efficient exercise machines,” says Brian Strump, owner of CrossFit Steele Creek in Charlotte, NC. “With each stroke, your upper body, lower body, arms, legs, and core are putting in the hard work.” With varying degrees of


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RECIPE OF THE MONTH

HEALTHY CHEAT

EAT The hunt for a seasonal dish high in protein is over with venison, p76.

Live the sweet life with black-bean-andsweet-potato enchiladas, p80.

WHAT’S IN THE FRIDGE THIS MONTH

Just in Brine What’s old is new again—the latest superfood involves fermenting foods from yesteryear. BY B Y JA JASON ASO ON STA STAHL AHL

SUPERFOODS, WHICH

I A N O ’ L E A RY/ G E T T Y IM AG E S

are mostly plant-based but also include some fish (salmon) and dairy (yogurt), are nutritionally dense and supposed to reduce the risk of chronic disease and promote health. Acai berries dominated 2014. We were all about kale in 2015. Then cauliflower owned 2016. So what will we be devouring in 2017? According to nutrition expert Felicia Stoler, R.D.N., fermented foods. “You’re looking at increasing the probiotic [or beneficial bacteria] content of certain foods when you ferment them. You can do cabbage, cauliflower—any array of vegetables. It’s like canning on crack,” she says.

W H AT T O E AT I N 2 0 1 7

1 FOOD, 5 WAYS Rice your cauliflower to replace mashed potatoes, p82.

FOOD I.D.

Which milk alternative is best for your body, p86.


EAT

FOOD TRENDS

CONTINUED FROM PREVIOUS PAGE

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MUSCLE & FITNESS

What to Eat in 2017

DOSHA DINING

Anticipate these foods and beverages filling your plates and cups throughout the new year. WEIGHTLIFTERS HAVE EMPHASIZED

the benefits of a healthy diet for years, and now a major slice of the U.S. population is following suit. According to Liz Moskow, the culinary director of Sterling-Rice Group, who cultivated this list of trends, more and more consumers are demanding transparency and want to know precisely what they’re eating, whether it’s to build a better physique, nourish their brain, or simply live a longer, healthier life. PLANT BUTCHERY

A new breed of butcher shops is catering to vegans and meat lovers. Plant-based versions of chicken, ham, meatballs, steak, and charcuterie are expanding vegans’ options. And corn, chickpeas, peas, legumes, and fungi are being utilized to entice meat eaters to make the move to Meatless Mondays. “This is going to satisfy your craving for meat without providing meat,” says Moskow.

BACK TO THE RIND

Items that were once trash are now in demand—watermelonrind pickles, cauliflower stems, and chips and burgers made from discarded juice pulp. Moskow points out this “waste” often has more nutrition because most of the nutrients are in stems and rinds.

GOAT FOR IT

Did you know that goat meat has a high ratio of interstitial collagen, aka the stuff that bone-broth devotees are crazy over? The collagen can aid in muscle repair and reduce inflammation. Compared with chicken, goat is lower in fat and calories and has more flavor. The younger the goat, the tastier. You can also get goat milk and goat cheese for more protein and vitamin D.

NOODLE ON THIS

Great for a post-workout entertainment/dining experience, hand-pulled noodles add another layer of both taste and visual showmanship. Customers slurp their carbs while watching a master

From street food to mango-lassi smoothies, Indian cuisine continues its spread from the subcontinent. Turmeric, good in eggs and even tea, can serve as an introduction to the ancient practice of Ayurveda, a holistic science focused on physical, mental, and emotional balance. Consumers will learn more about their doshas, or natural constitutions, and gravitate toward foods and practices that provide balance, reduce inflammation, and improve energy. The three doshas are vata (creative and vital), pitta (content and intelligent), and kapha (loving and forgiving). noodlesmith knead, stretch, and swing dough into strands for soup.

WAKE & CAKE

A Syracuse University study found that eating chocolate can improve cognitive abilities. And a separate Tel Aviv University study reported that eating dessert after breakfast could aid weight-loss efforts. Moskow says that eating cake after breakfast is OK so long as A) you’re already properly satiated from protein; and B) the cake is made with almond flour, which has a low glycemic index and less sugar and fewer carbs than white flour.

SNACKING ON SARDINES

Consumers continue to fish for protein-rich snacks. Recent interest in Basque cuisine and the rise of Portugal as the newest destination for culinary and global exploration will drive sardines to the forefront. High in omega-3s, protein, and umami flavor, sardines simply served on crusty toast with lemon, garlic, and aioli make for an uncomplicated addition to any snacking situation.

JANUARY 2017

KROGER & GROSS/STOCKFOOD

Hillary Wright, R.D.N., author of The Prediabetes Diet Plan, concurs: “Gut health is big now, and fermented foods introduce good bacteria into the gastrointestinal tract. They also feed on the fiber in vegetables that are often fermented, like cabbage.” The process of fermenting veggies—which is simply letting them sit covered in a solution of salt and water in a warm room for a few days—allows lactic-acid bacteria to convert plant sugars into compounds that prevent spoilage and impart unique flavors and textures. Some of the most popular and available fermented foods include sauerkraut, kimchi, yogurt, kombucha, and kefir. By eating fermented foods, you’re giving your body a double dose of nutritional benefits. Using a cup of cauliflower as an example, you’re getting high levels of fiber, iron, magnesium, phosphorus, vitamins C and K, plus low calories and carbs. And the bacteria can help your body control intestinal inflammation, digest lactose from milk, and even improve immunesystem functioning. Despite all the positives with superfoods like fermented foods, you still need to diversify your diet, says Wright. “Superfoods tend to give people a false sense of comfort, but the evidence is that eating a variety of fruits and vegetables offers the most benefit because each plate of food offers a unique set of nutritional advantages.”


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EAT

RECIPE OF THE MONTH

Game Time

ABOUT THE CHEF

IFBB Pro League bodybuilder Carlo Filippone is the CEO of Elite Lifestyle Cuisine. elitelifestylecuisine.com

Your hunt for a seasonal dish that’s high in protein and fiber and low in fat is over. BY CARLO FILIPPONE

HONEY-GINGER VENISON AND ROOTS FOIL WRAP SERVES 4

1 cup parsnips, cut c into 1-inch cubes cube 1 cup beets, cut into 1-inch cubes 1 cup turnips, cut cu into 1-inch cubes cube 1 cup sweet potatoes, cut in into 1-inch cubes 1 cup brussels sprouts, cut in half 2 garlic cloves, crushed 2 sprigs fresh rosemary 3 tbsp honey 2 tbsp coconut o oil 2 1-inch cubes fresh ginger Black pepper and sea salt to tast taste 2 8 oz venison tenderloins

GOINÕ WILD

Wild game meat, like venison, which is low in fat, is an excellent source of iron, riboflavin (energy production), and niacin (toxin removal).

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MUSCLE & FITNESS

over the ingredients and tenderloins, and fold all the edges tightly to seal the ingredients in the foil wrap. 4. Poke a small hole in the top of each foil packet. Place the foil wrap on a baking sheet and bake in the oven for 25–30 minutes. 5. Remove from the foil and place the

JANUARY 2017

venison on a dish and top with root vegetables.

NUTRITION PER SERVING

391

37g

39g

10g

CALORIES

PROTEIN

CARBS

FAT

BRIAN KLUTCH

F O O D & PRO P S T Y L IN G BY M AT T VO HR

1. Preheat oven to 400°F. Cut four pieces of aluminum foil into 12-inch sections. 2. Place all ingredients except the venison in a mixing bowl and mix well. Place both tenderloins on a separate sheet of aluminum foil and add equal amounts of mixture over them. 3. Put the remaining two pieces of foil


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EAT

FAST FEAST

ABOUT THE CHEF IFBB Pro League bodybuilder Carlo Filippone is the CEO of Elite Lifestyle Cuisine. elitelifestylecuisine.com

Winter Grill Weather the elements and fire up your grill for this south of the border chicken dish. BY CARLO FILIPPONE

CHICKEN MEXICANA MAKES 2 SERVINGS

CHICKEN 2 6 oz skinless chicken breasts 1 tbsp extravirgin olive oil ½ tsp cumin 2 pinches sea salt and black pepper MEXICANA MIXTURE 2 tbsp red onion, chopped ¼ cup corn kernels, drained ¼ cup black beans, drained ¼ cup yellow peppers, chopped ¼ cup green peppers, chopped ¼ cup red peppers, chopped 2 tsp fresh cilantro, chopped Juice from 2 limes 1 tbsp extra-virgin olive oil 2 pinches sea salt and black pepper 1. Heat grill to medium-high. 2. Pour olive oil on chicken. Mix cumin, salt, and pepper, then rub on chicken. Cook on each side for 4–5 minutes, or until cooked through. 3. In a mixing bowl, combine remaining ingredients. 4. Place chicken on a plate and top with Mexicana mixture.

TASTE THE RAINBOW

NUTRITION PER SERVING

523

61g

25g

21g

CALORIES

PROTEIN

CARBS

FAT

78

MUSCLE & FITNESS

JANUARY 2017

These colorful ingredients contain lutein (eye health), lycopene (heart health), and flavonoids (anti-inflammatory).

BRIAN KLUTCH


EAT

HEALTHY CHEATS THE SWEET LIFE

That’s Sweet

One sweet potato gives you three times your daily allowance of vitamin A, an antioxidant that aids in healthy vision, boosts your immune system, and may help prevent cancer.

Get a dose of vitamin A and B6, plus magnesium and iron, while indulging in this low-fat, low-sodium, high-fiber version of a Mexican staple.

BLACK BEAN AND SWEET POTATO ENCHILADAS RECIPE COURTESY OF WHOLE FOODS MARKETS SERVES 4

2 large sweet potatoes 1 (15 oz) can no-salt-added no-salt-adde diced tomatoes 2 tsp curry powder ½ tsp ground cumin 1 (13.4 oz) can no-salt-ad no-salt-added black beans, drained and rinsed rins 1 (5 oz) package baby spi spinach, coarsely chopped 8 corn tortillas

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MUSCLE & FITNESS

water and cumin, cover, and cook for 3 minutes, or until potatoes are tender. Remove from heat; add beans and spinach and stir until combined. 5. Spread ½ cup sauce in the bottom of a 2-quart baking dish. Warm tortillas in the oven or a dry skillet. For each tortilla, lightly coat in sauce in the baking dish, spoon of the bean and sweet potato mixture down center, then

JANUARY 2017

wrap and roll. Top with remaining sauce. 6. Bake for 20 minutes, or until heated through.

NUTRITION PER SERVING (2 ENCHILADAS)

370

11g

75g

3g

CALORIES

PROTEIN

CARBS

FAT

BRIAN KLUTCH

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

1. Preheat oven to 400°F. P Pierce one sweet potato all over with a fork and place on a parchment-paper-lined parchment-pap baking sheet. Roast about 40 minutes, or until tender. Peel and m mash potato; measure out 1 cup. Peel an and shred the remaining raw sweet potato; potat measure out 2 cups. 2. Reduce oven temperature temperatu to 350°. 3. Make sauce: In a mediu medium saucepan, heat tomatoes, mashed sweet sw potato, and curry powder to a boil boil. Remove from heat and let cool slightly. sligh Pulse in a blender until smooth. Set a aside. 4. Heat a large saucepan o over mediumhigh heat. Add shredded sw sweet potato and cook for 1 to 2 minutes minutes, or until it begins to stick to the pan. Stir in ½ cup


EAT

1 FOOD,, 5 WAYS

Cauliflower Rice Turn heat off. Stir in ¼ cup mascarpone cheese and ¼ cup parmesan cheese. Top with mushroom mixture, sprinkle with ¼ cup parmesan cheese, and serve.

Cut carbs and your cancer risk while boosting your fiber intake with this cruciferous superfood. BY JENNIFER ISERLOH

1 SWEET & SOUR CHICKEN

Rice florets of 1 head of cauliflower in two batches, by roughly chopping and adding to a food processor. Warm 2 tbsp coconut oil in a large skillet over medium heat. Add 2 boneless, skinless, thinly sliced chicken breasts, 1 red bell pepper, and 1 chopped onion. Cook 4 to 5 minutes, stirring occasionally until vegetables soften and chicken browns, then transfer to plate. Add 1 tbsp oil to skillet over medium heat. Toss in cauliflower and cook 4 minutes, stirring occasionally until cauliflower begins to soften. Add orange zest and juice from 1 orange, 3 tbsp soy sauce, and 1 tbsp honey. Toss well and top with chicken-pepper mixture. Serve immediately.

2 MUSHROOM RISOTTO

Rice 1 small head of cauliflower in two batches. Heat 2 tbsp olive oil in a large skillet over medium heat. Add 1 chopped red onion, 10 oz can of mushrooms, 4 minced garlic cloves, salt, and pepper. Cook 4–5 minutes until vegetables begin to brown. Transfer to a plate. Cook cauliflower over medium heat 4–5 minutes or until it softens.

3 COCONUT CASHEW FRIED RICE WITH POMEGRANATE

Rice 1 small head of cauliflower in two batches. Warm 3 tbsp coconut oil in a large skillet over medium heat. Add 4 minced garlic cloves and cook 1 minute, stirring often until it becomes fragrant. Add cauliflower, ½ cup cashews, 1 tbsp curry powder, and cook 4–5 minutes until cauliflower starts to soften. Stir in 3 tbsp soy sauce. Sprinkle with ½ cup shredded, unsweetened coconut, ½ cup basil, and 1 cup pomegranate seeds, and serve.

4 KIMCHI FRIED RICE

Rice 1 small head of cauliflower in two batches. Warm 3 tbsp sesame oil in a large skillet over medium heat. Add 6 sliced scallions and ½ cup kimchi; cook 1–2 minutes, stirring often. Add cauliflower and stir, cooking 4–5 minutes until cauliflower softens. Stir in 1 cup each of frozen peas and corn and 2 tbsp balsamic vinegar. Top with another ½ cup of kimchi.

5 RICE AND BEANS

Rice 1 small head of cauliflower in two batches. Warm 3 tbsp olive oil in a large skillet over medium heat. Add 1 chopped yellow onion, ½ cup cilantro, 2 tsp chili powder, ½ tsp cumin, salt, and freshly ground pepper, cooking 4–5 minutes until onion starts to brown brown. Stir in cauliflower and cook 4–5 minutes, until it’s softened. Top with 15 oz can of kidney beans (drained and rinsed), then serve.

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JANUARY 2017

Premium Protein Gravy

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CHEW ON THIS Cauliflower is high in essential nutrients like vitamin K, which aids in bone health.

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MEATLESS MEALS

EAT

ABOUT THE COOK Christopher Mohr is a consulting sports nutritionist for the Cincinnati Bengals. mohrresults.com

Ring the Bell Start your morning with a vegetarian breakfast that packs protein and vitamin C. BY CHRISTOPHER MOHR, PH.D., R.D.

PEP IN YOUR STEP

One bell pepper provides twice your daily allowance of vitamin C, which has shown to be as effective for heart health as taking a walk.

EGG FRITTATA WITH BELL PEPPERS SERVES 1

1. Heat oil in a medium-size skillet over medium heat. Add bell peppers and onion and an cook until tender, about 3 minutes, stirring st occasionally. 2. Crack egg eggs into a bowl and whisk until well ble blended. Add to skillet. 84

MUSCLE & FITNESS

3. Top with feta cheese. Cover and cook until eggs are no longer runny, about 3 minutes. 4. Toast bread; top with peanut butter.

F O O D S T Y L IN G BY M AT T VO HR

2 tsp olive oil o ½ red bell pe pepper, cut into thin strips ½ yellow be bell pepper, cut into thin strips ¼ small onio onion, cut into thin strips 3 whole egg eggs 1 tbsp feta cheese 1 slice sprouted-grain spro bread 1 tbsp pean peanut butter

NUTRITION FACTS

479

28g

32g

28g

CALORIES

PROTEIN

CARBS

FAT

JANUARY 2017

BRIAN KLUTCH


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EAT

FOOD I.D. 1. CASHEW MILK

5

1

2

4

BEST FOR: Anyone looking to cut calories and stay lean. It has zero saturated fats and roughly 25 calories per serving (skim milk has 83). Moore says it also tastes surprisingly creamy and sweet, and has more vitamin E, too. BUYER BEWARE: One measly gram of protein and few calories means it doesn’t really move the needle regarding your daily nutrition needs.

2. SOY MILK

BEST FOR: Moore says soy milk is essential for active guys. The biggest differentiator is the protein content. “With 8g of protein per cup, soy milk is the only one in the bunch that rivals dairy milk,” says Moore, choosing soy as the top nondairy choice. “Other milk alternatives usually have no more than a gram” of protein. BUYER BEWARE: Soy milk is often loaded with sweeteners, and buying organic is extra important since most soybeans are genetically modified.

3

3. ALMOND MILK

BEST FOR: Everything from drinking to drowning cereal because it, too, tastes a lot like real milk but is much lighter, in terms of calories. Almonds also have the highest levels of calcium of all the nuts. BUYER BEWARE: Almond milk often comes packed with sugar, so it’s especially important to buy unsweetened. And, oddly, even though almonds are naturally rich in protein, nearly all of it is lost during processing. “If you use almond milk in hot cereal, for instance, you’ll still want to add some protein— like whole almonds,” Moore says.

4.HEMP MILK

Not Milk?

The dairy alternatives best for protein, digestion, and omega-3s. BY PAUL L. UNDERWOOD FOR YEARS WE WERE TOLD

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MUSCLE & FITNESS

paying special attention to each milk’s unique benefit and lack thereof. She points out that most nondairy milks lack protein, are void of essential vitamin D (unless enriched), and are loaded with added sugar. Since all these options can make for a confusing shopping experience, we asked Moore to show us the milky way.

JANUARY 2017

5.COCONUT MILK

BEST FOR: If you have a sweet tooth. It’s naturally rich and creamy, and delicious, making it perfect for smoothies. BUYER BEWARE: Moore says all that creaminess means a lot more saturated fat—which can be bad for your heart—though the research isn’t cut and dry on how the fat in coconut affects heart disease. You should only buy the stuff that comes in cartons, not cans, as the canned stuff is mostly used for cooking, not drinking.

BRIAN KLUTCH

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

that milk does a body good. But while one cup provides roughly 30% of your daily recommended calcium intake, milk can also be hard to digest and may cause inflammation. Thankfully, we now have plenty of alternatives to choose from, including almond, cashew, and soy varieties. Atlanta-based nutritionist Marisa Moore, R.D., recommends

BEST FOR: Buy hemp milk if you tend to skimp on “good fat” foods like fish or avocados. “Hemp has more omega3s than any other milk alternative, as well as a few more grams of protein,” Moore says. It’s also safe for people who are allergic to tree nuts or soy. BUYER BEWARE: Taste is the biggest barrier for many people. Hemp milk is the least “milk-like,” according to Moore.


50 SERVINGS

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M&F

STARTER’S GUIDE 2017

> Start the year off strong by

making a four-week commitment to getting your physique—as well as strength and performance levels— back on track with this simple yet highly effective program. BY JOE WUEBBEN /// WORKOUT BY JUSTIN GRINNELL, C.S.C.S. /// PHOTOGRAPHS BY EDGAR ARTIGA

Getting in shape isn’t easy, but it shouldn’t be complicated, either. We’ve done the legwork for you by creating a roadmap for success. But before you even step foot in a gym you need to decide to dedicate yourself to making better dietary decisions and forcing yourself to stay on point—especially when you feel the urge to veer off course. If you can’t do that, you’re going to come up short. Remain strict to the 2017 M&F Starter’s Guide workout plan designed by Justin Grinnell, C.S.C.S., owner and head trainer 88

MUSCLE & FITNESS

JANUARY 2017

of State of Fitness in East Lansing, MI, and you’ll begin to see changes in about a month. Stick with the program longer and by Week 8, those changes will be amplified even more. It’s a five-day program which involves three days a week of lifting—an upper-body focus, lower-body focus, and full-body workout—with two forms of cardio sandwiched in between lifting days. If you can get the program done during the week, take the weekends off. If not, you have to do the work whenever duty calls. S H O T O N L O C AT I O N AT N E W Y O R K S P O R T S C L U B , A S T O R I A , N Y


STA RT E R’S GU I DE

M&F

TRAINING FAQ For an overview of the M&F Starter’s Guide program, Grinnell answered a handful of common questions you might have about the routine. M&F: Is lifting three days enough? GRINNELL: As a beginner, you’re still trying to find out

what works and what doesn’t. Anything less than three days per week doesn’t give you enough reps and volume to learn the movements and stay consistent. And anything more than three days per week can hinder your recovery. Three weekly lifting workouts is also doable for most people when first starting out—it’s enough days that you can fit the sessions in your schedule, but not too much to be overwhelming. What are the benefits of doing both HIIT cardio and steady state instead of just doing one?

HIIT cardio burns more fat quicker and helps you adjust to higher-intensity training that you may not be used to while making you a better-conditioned lifter. Steady-state cardio will enhance your recovery and increase your work capacity, better translating to your overall fitness and health. Why is the volume [total number of sets through the week] suitable for the beginner?

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How much intensity should I be putting into each session?

Say you’re performing three working sets for 10 reps each, the first set should be about 50 to 60% of your 10-rep max (10RM)—the maximum amount of weight you can lift for 10 reps, and no more, with good form—just to get a feel for the movement while warming you up. Bump it up to about 70 to 75% of your 10RM after that for a little more intensity. The last set should be close to your 10RM. At this point, you’re still finding out what works, what doesn’t, and how to execute the movement. For most movements, save the hard set for last. The Friday workout in this program employs some old-school bodybuilding supersets to bump up intensity. Doing this one day a week will help prep you for harder training down the road while building some muscle in the process. How long would you recommend following this template of volume, intensity, and frequency before stepping it up and approaching “intermediate” status?

This program should be followed for at least four weeks to see progress. Any more than around eight weeks is too long. After four to eight weeks, sit back and analyze your training log and make adjustments.

GROOMING BY CHRISTIE CAIOLA

On paper, the volume in workouts on Day 1 and Day 3 may look like a lot to get started. But this works because many of your sets will be at a lower, submaximal weight. This acts as practice for your neuromuscular system, which will adapt to the movements. Though you’ll have a fair amount of muscle tissue breakdown, it won’t be so much that you’re overtrained, since you won’t be using a ton of weight. Beginners are still trying to find their groove and see

what they can handle as far as weights for certain exercises and rep schemes are concerned.


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24

5.5

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STA RT E R’S GU I DE

M&F

STARTER’S GUIDE PROGRAM

5

WEEKLY TRAINING SCHEDULE DAY

WORKOUT

1

Upper-body Lift

2

HIIT Cardio

3

Lower-body Lift

4

4

Steady-state Cardio

3

5

High-intensity Full-body Lift

6&7

Off*

*This should be an active rest day—take a walk, hike, play with your kids, etc.

WARMUP

Perform this full-body dynamic warmup prior to upper-, lower-, and full-body workouts. Complete as a circuit 2 times through: EXERCISE

REPS

Inchworm with Pushup

5

Body-weight Squat

10

Plank

30 sec.

Walking Lunge

5 per leg

Jumping Jack

20

TRAINING NOTE: In the below lifting workouts, for each A and B exercise pairing (i.e., 1A and 1B, 2A and 2B, etc.), alternate between the two exercises one set at a time—similar to supersets, except follow the dedicated rest periods between exercises.

MONDAY: UPPER-BODY LIFT EXERCISE

2

SETS

REPS

REST

1A Incline Barbell Press* Press* 1B T-bar Row**

3

8–12

1-2 min.

3

8–12

1-2 min.

2A Barbell Overhead Press 2B Chinup

3

8–12

1-2 min.

3

8–12

1-2 min.

3A Dip 3B Incline Dumbbell Curl

3 3

8–12 8–12

1-2 min. 1-2 min.

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MUSCLE & FITNESS

1

p Inchworm with Pushup The further your upper body is from your lower half, the harder your core will work to keep you stable, thus activating your entire musculature. DO IT: From a standing position, place your hands on the floor and slowly start to walk them forward until you are in a pushup position. Perform one rep. Then walk yourself back up.


WHY NOT YOU? Ever dream of becoming a personal trainer? Turn your dreams into reality with ISSA education. Meet Sam “I love to wake up in the morning knowing that I am helping my clients live a healthier more productive life! There is nothing better than seeing your clients reach and surpass their fitness goals. Prior to becoming an ISSA Certified Fitness Trainer I was a Projects Sports Planner at ESPN. I admire that company but the corporate office work was not for me, so I left my desk job behind and pursued my passion for fitness. ISSA’s Home Study course made it easy for me to receive my certification according to my own schedule. I became ISSA Certified and opened my own GYMGUYZ Fitness Franchise. I know now that I am doing what I am supposed to be doing. Knowing that I have both ISSA and GYMGUYZ as my support system has been instrumental in my success as both a Personal Trainer/Coach and Fitness Franchise Owner. The educational resources, as well as ability to post personal trainer positions on the ISSA website are valuable tools. Thank you ISSA for helping me chase and catch my dreams!” —Sam Langer, ISSA CFT GymGuyz.com

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STA RT E Râ&#x20AC;&#x2122;S GU I DE

t T-bar Row T-bar rows induce a massive stretch in your back muscles. Lead with your elbows and use smaller plates if your range of motion feels truncated. DO IT: Place a V-handle under a barbell that is locked into a landmine apparatus or wedged into a corner. Use an overhand grip and, with a flat back bent just past 45 degrees, pull the weight to your chest.

Incline Bench Pressq These target the upper chest and recruit more of the deltoid than the flat bench press. DO IT: Maintain a slight arch in your lower back as you lower the weight to your chest. Then explode the weight back up to the start position.

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JANUARY 2017


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STA RT E Râ&#x20AC;&#x2122;S GU I DE

t Incline Dumbbell Curl Incline curls better target the long head of your biceps muscle, translating to a larger biceps peak. DO IT: Lie flat against an adjustable bench, set at about 70 degrees. With a dumbbell in each hand, palms facing your body, curl the weight up, twisting your pinkie to your shoulder. Squeeze at the apex.

Cable Lateral Raise u Unlike dumbbells, cables provide constant tension throughout the movement. This recruits more muscle fibers in your shoulders. DO IT: Attach a D-handle to a cable station set at the lowest point. With your far hand, grasp the handle, and raise it until your arm is parallel to the floor. Slowly lower it back down. Thatâ&#x20AC;&#x2122;s one rep. 96

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STA RT E Râ&#x20AC;&#x2122;S GU I DE

Front Squat Loading the weight in front of you forces you to keep your torso upright, and places a greater emphasis on your quads. DO IT: With a shoulder-width stance, place the barbell across the middle of your deltoids. Walk the weight back and descend into a squat until your hamstrings break 90 degrees, keeping your elbows high. 98

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TUESDAY: HIIT CARDIO

Use the Concept2 rower or a stationary bike and perform one of the following cardio routines:

CONCEPT2 ROWER WEEK

REPS

REST

Week 1

10 x 100 meters at 90% intensity

60 sec. between intervals

Week 2

6 x 300 meters at 80% intensity

90 sec. between intervals

Week 3

8 x 200 meters at 90% intensity

75 sec. between intervals

Week 4

8 x 200 meters at 100% intensity

75 sec. between intervals

or

STATIONARY BIKE

(Airdyne/Assault AirBike if available) WEEK

REPS

REST

Week 1

10 x 10-calorie sprints at 90% intensity

60 sec. between intervals

Week 2

6 x 30-calorie sprints at 80% intensity

90 sec. between intervals

Week 3

8 x 20-calorie sprints at 90% intensity

75 sec. between intervals

Week 4

8 x 25-calorie sprints at 100% intensity

75 sec. between intervals

WEDNESDAY: LOWER-BODY LIFT EXERCISE

SETS

REPS

REST

1A Front Squat** Squat 1B Hanging Knee Raise

4*

6

2-3 min.

3

10

2-3 min.

2A Trap-bar Deadlift** 2B Seated Calf Raise

4*

6

2-3 min.

4

15-20

2-3 min.

3A Walking Lunge 3B Lying Leg Curl 3C Ab Wheel Rollout

3

10

2-3 min.

3 2

(per leg)

10-12

2-3 min.

10

2-3 min.

t Trap-bar Deadlift DO IT: Drop your hips, then pull the

weight up and push your hips forward to drive the weight upward. JANUARY 2017

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STA RT E R’S GU I DE

THURSDAY: STEADY-STATE CARDIO Perform 15–45 minutes of moderate-intensity cardio on the equipment of your choice (bike, treadmill, elliptical, etc.) or outdoors (running/ jogging). If you’re just getting back into exercising after an extended layoff (many months or years), start at 15 minutes and add 5 minutes each week.

FRIDAY: HIGH-INTENSITY FULL-BODY LIFTING EXERCISE

Leg Extension

SETS***

REPS

REST

2

-

Leg Press or Squat

2

20, 10 20, 8-10

Stiff-leg Deadlift

2

8-10

1-2 min

Cable or Dumbbell Flye

2

10, 8-10

-

Incline Dumbbell Press

2

10, 6-8

1-2 min.

Dumbbell Pullover

2

10, 6-8

-

Seated Cable Row

2

10, 6-8

1-2 min.

Cable Lateral Raise

2

10, 6-8

-

Dumbbell Rear-delt Flye

2

10, 6-8

1-2 min.

Farmer’s Carry

1

100 yards

1-2 min.

Triceps Rope Pushdown

2

10, 6-8

-

Lying Dumbbell Triceps Extension

2

10, 6-8

1-2 min.

Cable Biceps Curl

2

10, 6-8

-

2

10, 6-8

1-2 min.

SUPERSET

SUPERSET

SUPERSET

SUPERSET

SUPERSET

SUPERSET

Dumbbell Hammer Curl

1-2 min.

*Start with 1–3 light warmup sets, using a weight you can easily do for the prescribed number of reps. Increase the weight on each set until you find a weight where the prescribed amount of reps is very difficult. **If you don’t have a trap bar available, use a barbell or dumbbells. ***For all exercises: On Set 1, use a relatively lighter weight (around 75% of what you’ll use for Set 2) and a controlled rep tempo of 4/1/1 (4-second negative, 1-second pause, 1-second concentric); on Set 2, use a weight you can barely handle (with good form) for the prescribed reps, pushing yourself to failure or at least close to it and using the same 4/1/1 tempo. Don’t rest between exercises within supersets; just rest 1–2 minutes after each superset pairing. 100

MUSCLE & FITNESS

pLying Dumbbell Triceps Extension Using dumbbells instead of a barbell allows your joints to move more naturally and better targets your weaker arm. DO IT: With a neutral grip, lower both dumbbells until they’re level with your ears. Feel stretch and reverse.

JANUARY 2017

Cable Flyeu Presses may build strength, but exercises like flyes, which stretch the muscle, damage more muscle fibers and can lead to greater growth. DO IT: Attach two D-handles to both sides of a cable machine at the highest point. Lean forward slightly and act as though you’re hugging a tree.


pAb Wheel Rollout DO IT: From your knees, roll

outward, keeping your lower back flat until you’re fully extended. If at any point your form breaks, don’t attempt to extend any farther.


STA RT E R’S GU I DE

M&F

STARTER’S GUIDE: NUTRITION Even the most exquisitely designed workout program isn’t going to get you the gains you seek unless you demonstrate self-control and eat healthy and in the correct amount.

and measuring every ingredient or food and you are eating out often, your numbers can be way off,” says Jim White, R.D., spokesman for the Academy of Nutrition & Dietetics and owner of Jim White Fitness & Nutrition Studios. Smartphone apps like Lose It! or MyFitnessPal make tracking nearly effortless. Use the table below to adjust your daily macronutrient breakdown depending on your physique goals.

Eat Well

By Adam Bible

Calculate Energy Burn Figure out how many calories you need to consume to maintain your current weight, aka your Total Daily Energy Expenditure (TDEE), using an online calculator. Or, estimate your TDEE by taking your current weight and multiplying by 16. Add about 300 to 500 calories above that to gain more weight, but knock it down by around the same amount if you’re looking to shed some fat.

Count Calories Track your calorie intake and school yourself on hidden calories in foods. “If you are not weighing

Eat whole foods whenever possible. “It’s a lifestyle approach to food that helps to eliminate added sugars, sodium, and fat,” says White. Include food from all food groups, with extra attention to vegetables, and ignore anything that is in a box, or has more than four or five ingredients in it. Stick with lean meats like chicken or turkey, pork tenderloin, or fatty cold-water fish like salmon and mackerel. Consume unprocessed carbohydrates from potatoes, sweet potatoes, rice, fruits, and vegetables. Get your fats from fish, olive oil, avocados, nuts, and seeds—avoid reduced-fat products because when companies take out

MUSCLE GAIN

0.4g FAT

The three nutrients your body needs to function, aka macronutrients, are protein, carbohydrates, and fat. When starting an intense workout regimen, getting the right amount is key for building mounds of muscle. Shoot for protein at 10 to 35% of your total calories, with carbs accounting for 40 to 60% of total calories. Fat, which should not be limited as it is vitally important for absorbing vitamins and keeping cells working properly, should consist of 20 to 30% of your total daily calories. Check out the Nutrition Facts graphics (page 104, 106) to see the requirements for a 180-pound man looking to gain muscle, or lean out.

Feed Frequently

Eating small frequent meals— breakfast, lunch, and dinner with small snacks in between—is important when trying to pack on muscle, but the timing is also a critical part of seeing gains. Eating about 20 grams of protein and carbohydrates one hour before and after a workout will help with the bioavailability of protein for muscle FAT LOSS hypertrophy,” says White. “The timing of your meals can depend on your CALORIES individual lifestyle, but always make sure you are fueled PROTEIN for a workout and for the recovery.”

CALORIES

0.4g 10-12

1–1.5g

1-1.5g

2g

CARBS

JANUARY 2017

FAT

1g

CARBS

tAll numbers expressed indicate amount per pound of body weight per day. For example, a 180-pound athlete wanting to gain muscle would aim for 2,520 to 3,240 calories per day, depending on his goal.

GORMAN STUDIO

MUSCLE & FITNESS

Match Macros

14–18 PROTEIN

102

fat, they add more sugar to maintain the flavor.


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STA RT E R’S GU I DE

M&F

STARTER’S GUIDE: SPICES 101 Intense exercise creates stress in your body that produces inflammation. It helps build muscle and increase your aerobic capacity but requires management by eating healthy, whole foods packed with antioxidants. Those are your leafy greens, fruits and berries, whole grains, and nuts and seeds. But certain spices are excellent sources of phenolic compounds that work as antioxidants and actually have more free radical destroying power per gram than most foods. What’s more, they spice up bland fare. Here are four to consider:

CAYENNE

CINNAMON

Capsaicin, found in hot chilli peppers, helps combat inflammation, lower cholesterol, inhibit blood clot formation, and prevent free radicals from damaging blood fats. Capsaicin also boosts thermogenesis, which can lead to enhanced weight loss. AMOUNT: 30–120mg of cayenne pepper in capsule form up to 3x per day ADD TO: Meat marinades and rubs, soups, smoothies, protein bowls

These flavorful brown pieces of tree bark contain active compounds that can inhibit inflammatory compounds from forming and help reduce the rate in which blood sugar rises after eating a high-carb meal. Cinnamon’s antioxidant power has been shown to be more potent than almost any other spice. AMOUNT: 1–6g daily of powder, taken with carbs ADD TO: Oatmeal, smoothies, tea, coffee

PORTION SIZES TURMERIC

This aromatic and spicy stir-fry ingredient contains compounds called gingerols, which are active antiinflammatories that studies have shown can significantly reduce the substances that promote inflammation in the joints, cartilage, and immune system. Gingerol has been found to inhibit the production of a powerful oxidant derived from nitric oxide that’s implicated in chronic inflammatory diseases, heart failure, diabetes, and stroke. Studies have also linked ginger with anti-tumor effects. AMOUNT: 1g daily of dried powdered root ADD TO: Stir-fry, soups, steamed vegetables, salads

This spice comes from the orange-colored rhizome, or root, of a plant related to ginger, and is a component of the popular Indian curry spice. One of the most studied polyphenols in turmeric is curcumin, which is tied to helping regulate inflammation, reduce oxidation, and balance blood sugar levels. Turmeric as a whole, though, has been found to decrease the production of proteins that promote inflammation. AMOUNT: 1–3g daily of dried, powdered root or 400– 600mg, 3x per day of curcumin ADD TO: Meat marinades, salad dressings, tea, smoothies, milk

ball-size.

M&F Maximum Muscle Gain Serving Size: 180 lbs (82kg)

Amount Per Serving: Grams per pound of body weight Calories: 3,132 Total Protein: 1g per lb/720 calories Total Fat: 0.6g per lb/972 calories Total Carbs: 2g per lb/1,440 calories Vitamin D: 2,000 IU Magnesium: 400mg

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Vitamin C: 250mg Zinc: 11mg

G E T T Y IM AG E S ( 2 ); A N D R E Y S TA RO S T IN /A L A M Y; G E T T Y IM AG E S

GINGER

PROTEIN: Slightly more than what would fill your palm. CARBOHYDRATES: About equal to the size of your balled fist. FAT: It can vary depending on the food, but generally go for golf


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STA RT E R’S GU I DE

M&F

your vision, and you will empower your emotions to carry you through the pain of the battle,” suggests Steve Siebold, a psychological performance coach and author of Diet Fat or Get Tough: 101 Differences in Thinking Between Fat People and Fit People. “Put ink on paper, create a vision board with photographs, visualize your goal first thing in the morning and last thing at night,”

STARTER’S GUIDE: LIFESTYLE Design your life so that the hours you spend outside of the gym don’t screw up your results. By Adam Bible and Jonathan Rowe

Admit You’re Stressed Sleep More In order for your body to repair itself you need to get seven to nine hours of quality sleep per night (even on the weekends!). Establishing a routine can help. “Wake up right away—no more snooze button—and get into bright sunlight. Avoid any caffeine after noon and make it a point to relax after work: turn off e-mail and put your phone away. And establish a bedtime routine, lowering the lights and avoiding television or computer screens at least 30 minutes before bed,” says Wayne Scott Andersen, M.D., co-founder of Take Shape for Life.

Keep a Food Log “Research shows this can have a huge impact on weight loss,” explains Elizabeth Lombardo, Ph.D., author of Better Than Perfect: 7 Strategies to Crush Your Inner Critic and Create a Life You Love. But if you relapse, use it to your advantage. “Determine the M&F Lean Muscle Gain Serving Size: 180 lbs (82kg)

Protein: 1g per lb/720 calories Total Fat: 0.5g per lb/810 calories Total Carbs: 1.5g per lb/1,080 calories Vitamin D: 2,000 IU

Vitamin C: 250mg

Magnesium: 400mg

Zinc: 11mg

ingredients that went into the setback. Perhaps you binged on fast food because you had not planned your meals, so, if that’s the case, be better prepared. Keep healthy snacks at work.”

Increase Your Water Intake Ensure that you remain hydrated, and replace what you lose through sweat, to keep all of your systems running smoothly. Try this: l8

oz when you wake up. oz two to three hours before exercising, with another 10 oz 15 minutes before the workout. l About 10 oz every 15 minutes intra-workout. l Up to 10 oz of a sports drink every 30 minutes during workouts lasting longer than 90 minutes. l 20

Nix the Booze To get the most out of this program, avoid alcohol. The hard stuff contains seven calories per gram, which can easily take you above your calorie limits or take calories away from the nutrients that serve a functional purpose. Alcohol has also been shown in multiple studies to interfere with your body’s production of human growth hormone, an essential part of helping muscle grow and repair itself.

Visualize Success “Inundate your consciousness with

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“Start by acknowledging the stress, don’t be ashamed of it. This will immediately reduce the fear you’re experiencing, which is the root emotion causing the stress. Once the stress is eliminated, you become stronger and more capable of managing an even bigger threat,” says Siebold. Daniel Blum, Ph.D., author of Sleep Wise: How to Feel Better, Work Smarter, and Build Resilience, adds “One quick method for reducing your stress is by making your exhale longer than your inhale…Knowing that your heart rate increases slightly when you inhale and decreases slightly when you exhale, you can leverage this physiological relaxation response by breathing in comfortably to a count of five, then breathing out slowly to a count of 10. It takes only 90 seconds to begin to feel the benefits.”

Rebound “Drop the perfectionistic, all-ornothing mentality,” Lombardo advises. “The ‘I have to be good 100% of the time so I can’t go out with my friends’ will leave you feeling deprived and lonely, which can lead to relapses. Rather than deprive yourself, enjoy an indulgence when you are with your friends. But enjoy the cheat mindfully, and savor it—no ‘I had one cookie so I might as well scarf down the entire plate’ mentality.”


“ Regions has the tools to help us take CONTROL of our finances.

While Sal works long hours during his surgery residency, his wife, Ashlee, is just as busy with their two kids. Yet they both have a good handle on their finances, thanks to Regions’ innovative online and mobile tools. From the goal trackers on My GreenInsights to the convenience of mobile text alerts,* the couple can track their spending and savings to the penny – which makes saving for a new house easier than ever. Ready to take your next step? We’re ready to help.

Watch Sal’s real Next Step story and plan your own at regions.com/nextstep.

© 2016 Regions Bank. Actual Regions customer compensated for his appearance. *Your carrier’s message and data rates may apply. | Regions, the Regions logo and The Next Step Project are registered trademarks of Regions Bank. The LifeGreen color is a trademark of Regions Bank.


FINISH HIM!! GUT CHECK

DIRECTIONS: Start by performing eight reps, working down to one. Rest only as needed.

> Start off the new year strong by

delivering a final blow to fatigued muscle using these intense workout finishers. B Y A N D R E W G U T M A N

CIRCUIT

EXERCISE

Pullup * Pushup * Goblet Split Squat Seated Row EZ-bar Curl ** Overhead Triceps Extension Barbell Hip Bridge Airdyne Sprint (for calories, not reps) *Pause for one second at the top and bottom of each rep. **Alternate an inside and outside grip every set.

BENCH BOOST

DIRECTIONS: Drop the weight 15% each set. The dumbbell version may necessitate a 20% drop.

BARBELL BENCH PRESS SET

WALTER NORTON JR.

is the director of training at the Institute of Performance & Fitness in North Reading, MA, and is the man who got Ben Affleck to fill out the Batsuit in Batman v Superman.

REPS

1

8, 8, 8, AMRAP

2

5, 5, 3â&#x20AC;&#x201C;5, AMRAP

3

AMRAP, AMRAP

OR DUMBBELL VERSION SET

REPS

1

10, 10, 10

2

8, 8, 8

3

AMRAP, AMRAP


PER BERNAL


WOR KOU T F I N I SH E R S

TRX/HANDLE ROW INVERTED ROW SET

REPS

1

Feet on bench x 10, feet on ground x 10, 45-degree angle x 10

2

Feet on bench x 8, feet on ground x 8, 45-degree angle x 8

3

Feet on bench x AMRAP, 45-degree angle x AMRAP

TRICEPS PRESSDOWN SET

REPS

OVERHEAD EXTENSION

1

Heavy + slow x 12, light + fast x 12

2

Heavy + slow x 8, light + fast x 8

3

Light + fast x AMRAP

DB HAMMER CURL SET

REPS

1

15–20

2

12

3

AMRAP

(USE SAME WEIGHTS)

Keep your elbows in as you lower the weight behind your head. If they flare naturally, it’s OK. Once your forearms break 90 degrees, push the weight back over your head.

TECHNICAL FINISHER

DIRECTIONS: Try for three rounds, but adjust the weight if your technique breaks down on any exercise—the goal is form and function, not time and heavy weight.

BARBELL BENCH PRESS EXERCISE

Prowler Push + Pull

REPS

10 yds + 10 yds

Alternating DB Renegade Row

4 (per arm)

DB Open + Supinated Curl

6+6

Treadmill Sprint

30 sec. as fast as possible

Reverse Lunge Walk DB Farmer’s Walk

110

15 yds 1-min. laps

MUSCLE & FITNESS

JANUARY 2017

DUSTIN SNIPES


INVERTED ROW

The goal of this exercise is to activate as much of your back musculature as possible. To accomplish this, make sure that you’re leading with your elbows as you row your body toward the suspension trainer, squeezing your shoulder blades together at the apex of the movement.

LOWER-BODY PUNISHER

DIRECTIONS: Start by performing 10 reps of each exercise as a circuit— descending by two reps until you reach two. The more advanced you are, the less you should rest after each round.

BARBELL BENCH PRESS EXERCISE

REPS

FULL-BODY BLAST

DIRECTIONS: Perform two rounds (advanced lifters can perform three rounds), resting one to two minutes between rounds.

Squat Jump

10, 8, 6, 4, 2

Lunge Jump

10, 8, 6, 4, 2

EXERCISE

REPS

Pushup

10, 8, 6, 4, 2

Bear Crawl Forward

10, 8, 6, 4, 2

50 ft

Pullup V-up

10, 8, 6, 4, 2

ZACH EVEN-ESH is the founder of the Underground Strength Gym in New Jersey and author of the Encyclopedia of Underground Strength & Conditioning.

Alternate Forward Lunge

10

Lateral Lunge

10 (each leg)

Inverted Row

AMRAP

(suspension trainer)

DUSTIN SNIPES


WOR KOU T F I N I SH E R S

FLEX CABRAL is the co-owner of Trooper Fitness in New York City.

DIRECTIONS: Bust your ass for

30 seconds per exercise, with no breaks, for four to five rounds.

RESISTANCE ROW FINISHER

EXERCISE

Bear Crawl (forward and backward) Star Jack

DIRECTIONS: This is a three-part

circuit, in which you’ll complete a low row, a medium row, and a high row with a resistance band for each of the three categories: speed, control, and isometric. Rest 30 seconds between each category. Complete three to five rounds of this entire circuit.

CIRCUIT SEQUENCES

CARDIO CIRCUIT

SPEED: Complete all three rowing sequences for 20 seconds, with the goal of getting as many reps as possible. CONTROL: Complete all three rowing sequences for 30 seconds, with a 3-0-1-1 tempo. (The first number is the lowering phase, the second is the pause at the bottom, the third is the lifting phase, and the fourth is the pause at the top.) ISOMETRIC: Hold each row in the designated position for 20 seconds.

Burpee Tuck Jump

LEG-DAY FINISHER

DIRECTIONS: You’ll work for 40 seconds per exercise (20 seconds each leg for the power lunges), with a 10-second transition between movements. Complete four to five rounds. EXERCISE

Kettlebell Swing Lateral Shuffle Power Lunge

BURPEES

Don’t half-ass the jump at the top of the burpee. Instead, explosively launch yourself as high as possible. You’ll improve lower-body power and jack up your heart rate.

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FORM CHECK

Do your best to keep good form. It’s better to rest between reps than to cheat your way to completion.


STAR JACKS

Similar to a standard jumping jack, the star jack has you launch yourself off the ground and complete the movement while airborne before landing softly. The plyometric upgrade is a cardio move that will enhance explosiveness.

SHAWN PERINE

is the editor in chief of Muscle & Fitness.

PULLUP-DIP GIANT SET

DIRECTIONS: Do pullups, leg raises, and dips descending by two reps without resting at any point. EXERCISE

REPS

8, 6, 4, 2, 1

Pullup

8, 6, 4, 2, 1

Dip

8, 6, 4, 2, 1

NOTE FROM THE CHIEF:

It may seem meaningless to do one rep each of pullups, hanging leg raises, and dips, but if you keep the pace fast enough you’ll be thankful when it’s all over.

PAV EL Y T HJA LL; PER BERN A L; G E T T Y IM AG ES

Hanging Leg Raise


GEORGE FOREMAN GGRILL > For 20 years and

counting, the George Foreman Grill has been a go-to kitchen appliance for those of us looking to knock the fat out of our food.

BY CHRIS LEE /// PHOTOGRAPHS BY BRIAN KLUTCH

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much—it really did work,” says Foreman. “It could get the fat from around your stomach and make you feel good. I thought everybody needed one.” By 1998, Salton had reportedly sold $200 million worth of the grills and bought Foreman out to further increase revenues. The champ’s golden handshake: a reported $137.5 million in stock and cash for the ongoing use of his name. The company has continued to thrive and recently released the George Foreman Grill & Broil, which includes waffle and griddle plates. Turns out, we know someone who might be interested. “We don’t ask anybody for one. We actually buy the grills!” Foreman, 67, exclaims with a laugh.

BETTMANN/GETTY IMAGES

SINCE ITS DEBUT in 1994, the George Foreman Grill has sold well more than 120 million units. Its ridged, nonstick heating surface cooks everything from chicken breasts, steaks, turkey burgers, and salmon up to three times faster than conventional cooking methods. Plus, the slanted design “knocks out the fat,” oil, and grease into a drip tray, thereby cutting calories. In other words, George Foreman Grills are the perfect tool for guys who regularly feast on slabs of meat to keep protein intake high.

But at first, even the man whose name appears on the grill didn’t have much faith in the product. “You look at this thing and go, ‘It’s a joke.’ I figured we’d sell a hundred of ’em,” admits George Foreman. In the early 1990s, Big George, an Olympic gold medalist and two-time heavyweight boxing champion, had been selling people on the deliciousness of Doritos and why Meineke was tops for muffler repair. In 1994, he lent his name to the George Foreman Lean Mean Fat-Reducing Grilling Machine in exchange for no money up front from its maker Salton Inc. Instead, he opted for a 45% profit share. “I started doing these infomercials just because the grill helped me out so


GEORGE FOREMAN EVOLVE GRILL SYSTEM $140, georgeforemancooking.com

The latest Foreman Grill has certainly evolved from its days as that sole appliance you had in your first apartment. Its removable plate system allows you to grill, bake, and cook, and the 500° searing temperature will result in restaurant-quality meals, all while removing 42% of the fat. As Foreman himself said, “Lose the fat. Not the taste.”

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


THE GEORGE FOREMAN Grill allows weightlifters, bodybuilders, and health nuts—and even average Joes—to cook delicious food while reducing fat. And the clamshell surface, which allows the food to be cooked both on the top and bottom, saves cooking time. Enjoy these highprotein, lowcarb, and nearly zero-fat recipes, courtesy of George Foreman Grills, and in no time you’ll become a lean, mean shredded machine.

ALL-CLAD ELECTRIC INDOOR GRILL WITH AUTOSENSE

FORE!

116

Stop guessing when your food is cooked to perfection. Simply select the type of meat and desired level of doneness, and then the sensors in this grill detect the thickness of your food and adjust the grill’s temperature and cooking time.

MUSCLE & FITNESS

$180, kohls.com

This grill will sense food’s level of doneness, so there’s no guessing when your burger is at that perfect medium. The manual function also lets you choose from four different temperature settings— keep warm, low, medium, and high—so you don’t have to worry about your grilled chicken getting cold.

JANUARY 2017

LAGOSTINA PRESSURE COOKER $250, williamssonoma.com

This kind of pressure won’t turn food into a diamond, but it will cut cooking time in half. The cooker also preserves up to 35% more of food’s nutrients. Lagostina’s model has a patented onehanded lid that clicks closed and forms a safe, airtight seal.

IMUSA ELECTRIC WOK $40, shopimusa.com

It’s time to wok and roll in your kitchen as the traditional wok just got a serious convenience upgrade. Imusa wok’s high walls are great for quick, high-heat cooking, and its temperature stays consistent while preventing any accidental burns with the product’s cooltouch knob, base, and handles.

BLACK & DECKER CONVECTION OVEN $180, qvc.com

B&D’s convection oven speeds up baking by 20% compared with a conventional oven’s preheat and bake time when you cook with the Turbo setting. Its 12 preprogrammed settings include four ways to cook a pizza for that post-workout carbo load.

DAV ID LOD G E /G E T T Y IM AG ES

The George Foreman Grill led the way in the small-kitchenappliance category. Here are some of the latest lean (yet not-so-mean) countertop machines to get you cooking healthy. —Rose McNulty

$300, williamssonoma.com

T-FAL OPTIGRILL +


G E ORG E FOR E M A N G R I L L

ARTICHOKE STUFFED CHICKEN P R E P T I M E: C O O K I N G T I M E: T O TA L T I M E:

15 minutes 6 minutes 21 minutes

S E RV I N G S:

4

1 (14 oz) can artichoke hearts (packed in water, drained) 2 tbsp fresh lemon juice 1 tsp lemon zest 2 tbsp grated romano cheese 1 large garlic clove, chopped 2 tbsp extra-virgin olive oil 4 5 oz boneless, skinless chicken breasts Toothpicks 1 tsp salt ¼ tsp black pepper 1. Place artichoke hearts, lemon juice, lemon zest, cheese, garlic, and oil in a food processor and process until blended. 2. With the tip of a sharp knife, slit each breast horizontally without cutting all the way through to create a pocket. 3. Stuff ¼ of stuffing into each chicken breast and press the edges to close. Fasten opening with toothpicks. 4. Season chicken with salt and pepper. 5. Place chicken on a preheated George Foreman Grill. Cook for 6 minutes or until chicken is 165°F on meat thermometer. 6. Remove toothpicks before serving.

ASIAN CHICKEN BURGER P R E P T I M E:

C O O K I N G T I M E: T O TA L T I M E:

THE MACROS

220

33g

CALORIES

PROTEIN

6g

5.5g

CARBS

FAT

10 minutes + 1 hour for marinating 5 minutes 75 minutes

S E RV I N G S:

1 1 1 2 2 ½ 1 4

lb lean ground chicken tbsp lemon juice garlic clove, minced green onions, finely chopped tbsp low-sodium soy sauce tsp ground ginger egg white multigrain hamburger buns

4

1. In a large g bowl,, combine chicken,, lemon juice, garlic, onions, soy sauce, ginger, and egg white. Shape into 4 patties. Refrigerate for 1 hour. 2. Preheat the George Foreman Grill. Place burgers on grill for 5 minutes or until they are done (165°F). 3. Serve on buns with your choice of condiments.

THE MACROS

310

CALORIES

36g

PROTEIN

24g

CARBS

5.5g FAT


G E ORG E FOR E M A N G R I L L

GREEK BURGER P R E P T I M E:

15 minutes

C O O K I N G T I M E:

12 minutes

T O TA L T I M E:

27 minutes

S E RV I N G S:

4

BU RG E R

1 lb 90/10 ground beef ½ tsp oregano powder ¼ tsp dried basil ½ tsp dried thyme ¼ tsp onion powder ¼ tsp garlic powder po der ½ tsp salt ¼ tsp pepper 1 small red onion Olive oil ¼ cup crumbled feta cheese 1 tomato, sliced 2 large lettuce leaves, cut in half T Z AT Z IK I SAU C E

1 cup Greek yogurt ½ cup English cucumber, diced 1 tsp dried dill 2 tsp fresh lemon juice Salt and pepper to taste

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MUSCLE & FITNESS

1. In a small bowl mix together tzatzikisauce ingredients, cover with plastic wrap, and place in the refrigerator. 2. In a medium bowl mix together ground beef, oregano powder, basil, thyme, onion powder, garlic powder, salt, and pepper. Divide mixture into 4 4-oz patties. 3. Preheat the George Foreman Grill. If you have an indoor/outdoor grill, preheat it on setting 4. 4. Slice red onion into 4½-inch-thick slices and brush with oil. 5. Place as many burgers as you can fit on one side of preheated grill and onions on the other side. Place lid on grill. 6. Grill burgers for 3 to 4 minutes for medium rare, 5 to 6 minutes for medium, and 8 to 10 for well. Top each burger with 1 tbsp feta cheese and grill until melted. 7. Grill onions for 3 to 4 minutes per side. 8. Serve burgers with grilled onions, tomato, lettuce, and 2 tbsp tzatziki sauce.

THE MACROS

265

CALORIES

JANUARY 2017 2016

25g

PROTEIN

10g

CARBS

11g FAT


CAJUN SHRIMP P R E P T I M E: C O O K I N G T I M E: T O TA L T I M E: S E RV I N G S:

41–50 shrimp, peeled ½ tsp salt 1 tsp pepper 1 tbsp garlic powder 1 tsp p onion powder p 1 tbsp paprika 1 tsp cayenne 1 tsp thyme 1 tsp oregano ½ tsp red-pepper flakes Skewers

12 minutes 4 minutes 16 minutes 8-10 skewers

1. Preheat the George Foreman Grill. 2. In a small bowl, combine all ingredients except shrimp. 3. Place shrimp in a ziplock bag and sprinkle in 1 tbsp of seasoning mix. Reserve rest of seasoning for another time. 4. Skewer 5 pieces of shrimp onto one skewer, repeating until shrimp is gone.

5. Place shrimp skewers on grill, closing the top for 2 to 3 minutes. 6. Serve on top of carbohydrate source of your choice, like rice or pasta.

THE MACROS

45

CALORIES

8g

PROTEIN

2g

CARBS

0g

FAT


G E ORG E FOR E M A N G R I L L

MAPLESRIRACHA CEDAR-PLANK SALMON P R E P T I M E:

10 minutes + 30 minutes for marinating

C O O K I N G T I M E:

15 minutes

T O TA L T I M E:

55 minutes

S E RV I N G S:

2 2 1 1 1 ½ 3 2

15

tbsp sriracha sauce tbsp lime juice tbsp maple syrup tbsp brown sugar tsp finely grated lime zest tsp salt lb salmon fillet green onions, thinly sliced

1. Preheat the George Foreman Grill. If you have an indoor/outdoor grill, preheat it on setting 4. 2. Whisk together sriracha, lime juice, maple syrup, brown sugar, lime zest, and salt. Brush over top of salmon and let stand for 30 minutes. 3. Grill without turning for 15 to 18 minutes or until grill-marked and fish flakes easily when tested with a fork. Sprinkle with green onions before serving.

MARINATED FLANK STEAK P R E P T I M E:

THE MACROS

185

15 minutes + 30 minutes for marinating

C O O K I N G T I M E:

18 minutes

T O TA L T I M E:

63 minutes

S E R V I N G S:

1 tbsp balsamic vinegar 1 tbsp fresh lemon juice ½ tbsp honey Dijon mustard ½ tbsp Worcestershire sauce ½ tbsp minced garlic ¼ tsp dried oregano ¼ tsp dried basil ¼ tsp dried thyme ½ tsp paprika 2 tbsp olive oil 1 lb flank steak Salt and pepper 120 MUSCLE & FITNESS 2016

4

1. Preheat your Foreman Grill. 2. In a small bowl, whisk together the first 10 ingredients. Pour into a zip-top bag. 3. Season the steak with salt and pepper and place into the zip-top bag. Zip close and massage the marinade to cover the steak. Place in the refrigerator for at least 30 minutes. 4. Place the marinated steak on the grill. 5. Grill the steak for 6–9 minutes. 6. Place the steak on a large cutting board and allow it to rest for 10 minutes. 7. Cut the steak into strips and serve on its own or with a carb of your choice.

THE MACROS

230

CALORIES

JANUARY 2017

31g

PROTEIN

2g

CARBS

9g

FAT

17g

CALORIES

PROTEIN

3g g

11g

CARBS

FAT


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GET YOUR

PRIORITIES STRAIGHT > Surfboard chest? Deflated biceps peak? Too stiff to move like a human? We found solutions to common problems that plague gym rats.

BY A NDRE W G U T M A N /// E X PERT S: G INO CAC CAVA LE A ND PAUL CA RT ER /// PHOTOGRAPHS BY PER BERNAL

The Problem

The Problem

YOU’RE LACKING LAC A V-TAPER

YOU HAVE A PENCIL NECK

Developing the V-taper—a V-t physique with broad shoulders shoulde that pares down into a tight midsection—helps m thinner guys look bigger b and bigger guys look symmetr symmetrical.

The Solution Lose fat: Drop your you body fat to 10% or lower to see you your abs and accentuate your V-taper. Emphasize the rear re delts: Despite the belief that the medial m delts give you a broader appearance, appe the rear delts actually play a bigger role in giving you a wider look. 122

MUSCLE & FITNESS

The Solution Plate neck crunch: Lie down on a bench with your head hanging off the end of it and place a towel over your forehead with a plate on top. Simply crunch your head toward your chest. Perform a few sets before every workout and start with light weight until you feel comfortable executing the move. Don’t go heavier than a 45-pound plate. If that amount becomes too easy, focus on increasing the sets and reps instead of the weight.

JANUARY 2017


PR IOR I T Y T R A I N I NG

The Problem

YOU DON’T HAVE BICEP PEAKS First and foremost, a biceps peak is genetic. If you don’t have a split biceps or mountainous peak now, you probably never will have guns like Arnold.

The Solution

two exercises provide the most amount of tension, targeting your long head the most. For incline cl curls, make sure to twist wiist you your pinkie toward your shoulder oulder at the top of the movement. ment.

However, you can build the long head of the biceps—located on the outer portion of your arm— to create the appearance of a bigger peak when you flex. Try close-grip barbell curls and incline dumbbell curls as these

The Problem

YOU’RE STIFFER THAN MORNING WOOD The Solution Shoulder dislocates: Grab a broom handle with a wide grip and lift the stick over your head and as far behind your back as possible. If your elbows bend at any point, your grip is too narrow. Standing cable row: This 124

MUSCLE & FITNESS

JANUARY 2017

reinforces scapular protraction and retraction, a key for good posture. Set the cable with a parallel grip handle at chest height. Roll your shoulders as far forward as possible. Pull cable to your chest. Lead with your elbows and retract your scapulas.


The Problem

YOUâ&#x20AC;&#x2122;RE FLAT-CHESTED A big chest is the centerpiece of an impressive physique, but most guys lack size in this area because they gravitate toward heavy presses.

The Solution DB flyes with a twist: Perform tension-inducing exercises like dumbbell flyes, but execute them with your palms facing each other. As you lower the weight, keep a slight bend in your elbow and bring the dumbbells back toward your ears in a slight arching motion with your hands. This will recruit a maximum amount of muscle as it stretches the muscle fibers in the way that they naturally lie across your chest.

The Problem You have sore hip flexors: We usually move our hips in a linear, or back and forth, motion, which creates inactivity. This can cause soreness in your hips and even in your knees.

The Solution Perform two sets of 20 reps of lying abductions after you warm up. Lie on your side with your bottom leg bent and the top leg straight up and slightly back. This will keep your hips active and flexible, which will also help strengthen your knee joint and ligaments. Additionally, any one-legged body-weight movement such as a one-leg squat or deadlift, with light weight, will help strengthen the hips.


PR IOR I T Y T R A I N I NG

The Problem You can’t squat to depth: When squatting, your hip joint should pass your knee. If it doesn’t, then you’re most likely lacking flexibility in the hips and ankles. Over time, joints stiffen if they’re not exercised properly, and when we spend most of our time sitting—at our desk, on a couch, in a car—chances are good that your joints could be next. That’s a problem since “ass to grass,” or ATG squats, recruit more muscle fibers, better stretch the muscles, and are safer on your knees because sinking closer to the ground increases hip drive, taking some of the load off of that area. Use the fixes at right to get your squat up (or down) to par.

QUICK FIXES: Perform all stretches and foamroll individual areas for 30 seconds. HIPS: Properly warm up your legs on a bike, then do static hip stretches such as standing and raising your knees to chest height. ANKLES: Before squatting, place your foot about 12 inches away from the wall while on one knee and slowly lean the front knee toward the wall without lifting your heel. This will increase flexibility at the bottom of the squat. BACK: Perform a set of back extensions and dead-hang pullups—with a 30-second static hang afterward— before squatting. Hyperextending your back will elongate your spine, increasing your range of motion, creating space between your discs. This will help prevent tightness in the back. CORE: Stability through squatting is generated from your midsection. Leg raises, planks, and Russian twists will prepare your core for squats.

The Problem

YOUR LEGS LOOK LIKE STILTS

If you don’t train legs consistently, you know the remedy—train your damn legs! Otherwise, emphasize symmetry and balance to upgrade your chicken legs.

The Solution Shut up and squat: Deep squats are, and always will be, your best bet for building leg mass. Divide and conquer: The idea of an hour-and-a-half leg session is enough h to deter most guys, so try a new split plit to break things up: Quads on onee day, hamstrings with back, and calves lves after arms. It won’t be as daunting. nting. Limit cardio: Moderate, steady-state cardio helps preserve muscle. Prioritize tize sleep: Sleep is crucial for recovery: overy: Seven to nine hours are ideal. eal.


TIP: The Problem You’re all quads: Most guys tend to gravitate towards quad-dominant exercises on leg day, such as extensions and the leg press, neglecting their posterior chain. Therefore, an imbalance is created that lends itself to hip and knee soreness and injury, not to mention a drastically underdeveloped leg.

The Solution Perform variations of the deadlift, good mornings, and back extensions. These hit your posterior chain, which are made up of your spinal erectors, glutes, and hamstrings..

Lighten the load and roll your shoulders forward before initiating any rear-delt exercise. This places tension on the muscle you’re trying to target, not the middle back and traps. INCREASE YOUR LAT SIZE: To get the most out of your lats, incorporate mechanical dropsets. Start with an exercise like wide-grip pullups and switch grips every time you fail to neutral-grip pullups or chinups, which allows you to squeeze out extra reps as you’re recruiting slightly different muscles.


PARTY ON > Think you have more

partying in you throughout January? Banish the fat from finger foods with these healthy bites.

B Y M AT T H E W K A D E Y, R . D . /// P H O T O G R A P H S B Y B R I A N K L U T C H /// FO OD + PROP S T Y LING BY SUSA N O T TAV I A NO

It’s a new year. The traversing of mall traffic, the nauseating Christmas-song covers, and crappy gifts (socks, really?) are behind you, but overconsumption of bountiful amounts of food lingers. After all, who could resist second helpings of pie? But too many poor food choices during festive gatherings can have long-lasting repercussions for your waistline. According to Cornell University research, people are more likely to pack on Santa-like fat proportions in December, and it can take until late spring to shed them. You may think the partying is over, but temptations will continue to linger, which is why it’s a good idea to take a preemptive strike against further ruining your hard-earned buff-to-blubber ratio by getting in the kitchen and rustling up some better-body party foods. But there’s no need to buy a stack of Martha Stewart cookbooks for inspiration. We’ve got some simple small bites with great flavors and much fewer nutritional pitfalls than glistening dips and pigs in a blanket. Party on!

CHIPOTLE BEAN BALLS SERVES 8 Creamy and crispy at once, these great balls of nutrition will disappear quickly once ep put out in front of the hungry masses. Their duo of fiber and protein will help increase feelings of fullness, making it easier to resist double-dipping into the dessert tray. Serve these with salsa, sour cream, and/or guacamole. 1 1

(14 oz) can black beans, drained and rinsed (14 oz) can kidney beans, drained and rinsed

128

MUSCLE & FITNESS

Juice of 1 lime 1 small chipotle chili pepper in adobo sauce, finely chopped 1 tsp cumin powder ½ tsp salt 2 Roma tomatoes, seeded and chopped 1 cup frozen or canned corn kernels 1 medium carrot, shredded ½ cup finely chopped white onion 2 garlic cloves, minced ¼ cup + ½ cup breadcrumbs 1½ tbsp canola oil

cumin, and salt into only a slightly chunky mixture. Stir in tomatoes, corn, carrot, onion, garlic, and ¼ cup breadcrumbs. In a separate shallow bowl, stir together ½ cup breadcrumbs and oil until breadcrumbs are coated. Form the bean mixture in ¼-cup balls. (You should get at least 18.) Lightly press each bean ball into breadcrumb mixture, turning to coat. Place on prepared baking sheet. 3. Bake balls until breadcrumbs are golden brown, about 30 minutes.

1. Preheat oven to 425°F and grease a rimmed baking sheet. 2. In a large bowl, mash together all beans, lime juice, chipotle chili pepper,

T H E M AC RO S

JANUARY 2017

170

CALORIES

7g

PROTEIN

28g

CARBS

4g

FAT


FINGER FOODS


FINGER FOODS

CURRY DEVILED EGGS SERVES 8 What better way to entertain palates than with nature’s perfect musclemaking protein? And beyond protein, eggs are a stealthy source of health-hiking antioxidants. For a creamier white-and-yolk texture, try steaming your eggs and then plunging them into frigid water to help ensure they’ll jump out of their shells.

8 2 1 2 1 ¼ ¼ ¼ 2

large eggs tbsp mayonnaise tbsp Dijon mustard tsp white-wine or cider vinegar tbsp yellow curry powder tsp cayenne powder tsp salt cup canola or light olive oil tbsp chopped cilantro

1. Bring 1 inch of water to a boil in a medium saucepan. Add a steamer basket and place eggs in basket in a single layer. Steam for 15 minutes, then immediately transfer to a bowl filled with ice water.

Let rest 30 minutes. Alternatively, gently lower eggs into a pot of boiling water and boil for 30 seconds. Remove from heat and let stand, covered, for 17 minutes. Transfer eggs to ice bath and soak for 30 minutes. 2. Peel eggs and slice in half lengthwise with a sharp knife; remove yolks. Place yolks, mayonnaise, mustard, vinegar, curry powder, cayenne powder, and salt in a bowl and mash together. In a slow drizzle, add oil, stirring constantly until smooth. Using a small spoon, fill egg-white cavities with yolk mixture. Arrange on a serving platter and garnish with cilantro.

T H E M AC RO S

148

CALORIES

130

MUSCLE & FITNESS

JANUARY 2017

6g

PROTEIN

1g

CARBS

14g FAT


SMOKEDFISH RYE BLINI SERVES 8 They sound upscale, but blini are essentially just mini pancakes. Perfect for a brunch fete, make them out of hearty rye flour and adorn with a smoked-fish mash and you’ll surely be the hit of the party. As a nutritional bonus, richly flavored smoked fish like mackerel delivers a boatload of mega-healthy omega-3 fats. Look for rye flour in well-stocked natural-food stores. ½ cup milk 2 large eggs 1 cup rye flour ½ tsp baking powder ½ tsp baking soda Salt ¾ lb smoked fish fillets, such as mackerel or salmon 1 /3 cup reduced-fat sour cream 3 tbsp chopped fresh dill 1½ tbsp prepared horseradish 2 tsp lemon zest ¼ tsp black pepper 1. Blend together milk, eggs, flour, baking powder, baking soda, and a couple of pinches of salt until smooth. Let batter rest 15 minutes. By the tablespoonful, cook batter in a greased skillet over medium heat until edges begin to brown and curl inward, about 2 minutes. Flip and cook for an additional minute. You should end up with about 16 mini pancakes. 2. Remove skin from smoked fish and break apart flesh into a bowl. Stir in sour cream, dill, horseradish, zest, and pepper. Top rye pancakes with fish mixture.

T H E M AC RO S

208

13g

CALORIES

PROTEIN

13g

12g

CARBS

FAT


PESTOYOGURT STUFFED PEPPERS SERVES 8 The sweet, slightly spicy (and habith forming!) South African peppers ppers known as Peppadews, or sweet eet piquanté, are perfect stuffers beyond the stockingstuffing season for an appetizer spread. Look for them in the deli section of supermarkets. Jamming them full of Greek yogurt ensures your finger food has a bit of muscle-friendly protein, while adding a finishing touch of balsamic syrup makes you look like a kitchen badass. ½ cup balsamic vinegar Juice of ½ lemon 1 tbsp honey 1 cup plain Greek yogurt 2 tbsp prepared pesto 16 Peppadew (piquanté) peppers 2 tbsp chopped chives 1. In a small saucepan, bring vinegar, lemon juice, and honey to a boil. Reduce heat to medium and simmer uncovered until syrupy and reduced to roughly 3 tbsp, about 6 minutes. Let cool. The syrup will thicken further upon cooling. 2. Stir together yogurt and pesto. Using a small spoon, stuff peppers with pesto yogurt. 3. Place peppers on a serving platter and drizzle balsamic syrup over tops. Sprinkle on chives.

T H E M AC RO S

88

CALORIES

13g

CARBS

4g

PROTEIN

2g

FAT

MEDITERRANEAN SWEET POTATO PORK SLIDERS SERVES 6

While calories at parties can add up faster than snowflakes in a blizzard, these hand-to-mouth stacks provide quality nourishment without sacrificing a shred of muscle. If you’re keeping tabs on your fat intake, opt for pork labeled “lean” to get some less calorie-dense protein into your tummy.


FINGER FOODS 2 large sweet potatoes 1 lb lean ground pork ¹/³ cup oil-packed sun-dried tomatoes, finely chopped ¹/³ cup kalamata olives, finely chopped 1 shallot, finely chopped 2 tsp Italian seasoning 1 tsp garlic powder Salt and black pepper 1 tbsp canola oil 1 cup grated mozzarella 1 cup arugula 1 roasted red pepper, sliced 1. Preheat oven to 400°F. Slice sweet potatoes into 12 ½-inch rounds. Don’t slice too thin or they won’t be able to handle toppings. Lightly grease a baking sheet, arrange potato slices on sheet in a single layer, and lightly brush tops with some oil. Bake for 15 minutes, flip, and continue baking until fork-tender, about 15 minutes. 2. In a large bowl, gently mix together pork, sun-dried tomatoes, olives, shallot, Italian seasoning, garlic powder, and a couple of pinches each of salt and black pepper. Form into 12 small patties. 3. Heat oil in a large skillet over medium. Cook patties for 3 minutes per side, or until cooked through. When burgers are almost ready, top each one with some cheese, cover skillet, and cook till melted. 4. To assemble, place a few arugula leaves on each sweet potato round, add a burger, and top with one slice red pepper.

T H E M AC RO S

316

CALORIES

18g

PROTEIN

12g

CARBS

22g FAT

MAYANCHOCOLATE BROWNIE BITES SERVES 8 Clean eating can come quickly undone if you fall prey to the fat bombs that often populate dessert trays. So present a gift to your midriff by having these slightly fiery bite-size brownies on hand so you’ll be less tempted by the cheesecake. Nobody will be the wiser that you snuck in the superfood known as avocado, which just happens to give these treats their fudgy appeal. And because a party these days is sure to play host to one or more gluten haters, these use a gluten-free flour blend, which is now readily available in stores. ½ cup milk 2 large eggs 2 tbsp melted coconut oil 1 avocado ½ cup natural/unsweetened cocoa powder ½ cup sugar 1 tsp vanilla extract ¾ cup 1-to-1 gluten-free flour blend 1 tsp cinnamon ¼ tsp cayenne powder ½ tsp baking soda ¼ tsp salt 1. Preheat oven to 350°F. Place milk, eggs, oil, avocado flesh, cocoa powder, sugar, and vanilla in a blender and blend until smooth. In a bowl, stir together flour, cinnamon, cayenne, baking soda, and salt. Add avocado purée and mix until no dry flour remains. 2. Divide mixture among 16 mini greased or paper-lined muffin cups and bake for 15 minutes, or until a toothpick inserted into the center of a brownie comes out nearly clean. Let cool for a few minutes before unmolding.

T H E M AC RO S

192

5g

CALORIES

PROTEIN

27g

10g

CARBS

FAT


THE 7% BODY-FAT DIET > Strip the fat from

your frame with this eight-week plan BY JOHN MEADOWS, C.I.S.S.N.

WE ESTIMATE THAT THE

average weightlifting guy walks around at about 15% body fat. This is well within healthy levels, but it’s not going to turn many heads on the beach. (Reminder: Beach abs are carved in winter.) To look that good, you need to get below 10%—the point at

PER BERNAL

which most guys can see some definition—and preferably as low as 7%. That seems to be the magic number associated with adjectives like shredded, diced, and genetically gifted (haters always gonna hate). The plan is simple: eight weeks, six-pack, 7%. Let’s go.

JANUARY 2017

MUSCLE & FITNESS

135


7 % B O DY- FAT D I E T

THE PLAN PLA If you’re already working out and in decent shape, sha you’re probably halfway to 7% body fat—hovering t—hoveriing at around arou 15%. We’re re going goiing to take you yo through the other ther half of the journey. jou (If yourr body fat is is currently curren higher, that’s hat’s OK. We can’t promise you’ll ou’ll get to 7% in in eight weeks, but you mayy cut c your number in half.) lf.) The strategy is to gradually increase your weight training and cardio while cutting calories and carbs. The last few weeks will be challenging, but remind yourself that it’s only for a short time. Follow the meal plan we’ve outlined for all eight weeks. We’ve given you parameters for your workouts, but the specific exercises, sets, and reps are up to you. Since nutrition is the most important aspect of getting lean, you need to hit the macronutrient numbers we’ve listed. You can adjust the meals you eat a bit to suit your palate, but try to replicate the numbers as best you can. To help make your diet more enjoyable, we’ve provided recipes for three delicious meals that won’t derail your progress.

Off Days (No Lifting) MEAL 1: 6 whole eggs, ½ tbsp

virgin coconut oil, 1 cup spinach, 1 oz avocado MEAL 2: 50g whey isolate, 2 tbsp almond butter, 2 slices Ezekiel toast, ½ tbsp organic butter MEAL 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 8 oz (cooked) sweet potato MEAL 4: 6 oz (cooked) tilapia, 1 cup berries, 2 slices Ezekiel toast, ½ tbsp organic butter MEAL 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables MEAL 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

Increase walk duration to 50 minutes. Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

Work out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms.

Cardio Perform 45 minutes of brisk walking six days per week upon waking. (Do not do cardio on leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

Nutrition Training Days

MEAL 1: 1 serving Egg Frittata (see recipe on this page) MEAL 2: 6 oz (cooked) tilapia, or any lean white fish; ½ cup oats (dry measure) MEAL 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, ½ cup (cooked) brown rice

MEAL 1: 1 serving Egg Frittata MEAL 2: 6 oz (cooked) tilapia, or

2 Yam-Apple-Almond Pancakes (see recipe on page 140)** MEAL 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Berry Crisp (see recipe on page 139) TOTALS: 3,652 calories, 311g protein, 233g carbs, 164g fat *Mix the nut butter into the cream of rice. Consume this meal about an hour before your workout. **Because you got plenty of nutrition in your intraworkout shake, you don’t need to rush to eat your post-workout meal. Take your time and enjoy it.

136

MUSCLE & FITNESS

Work out four days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms.

Weight Training

Nutrition Training Days

MEAL 5 (POST-WORKOUT):

Weight Training

Cardio

WEEK 2

50g whey isolate; ¼ cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter* INTRA-WORKOUT: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water

TOTALS: 2,682 calories, 271g protein, 224g carbs, 78g fat

TOTALS: 2,881 calories, 277g protein, 252g carbs, 85g fat

WEEK 1

MEAL 4 (PRE-WORKOUT):

beef, 1 cup green vegetables, 8 oz (cooked) sweet potato MEAL 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, ½ tbsp organic butter MEAL 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables MEAL 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

any lean white fish MEAL 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, ½ cup (cooked) brown rice MEAL 4 (PRE-WORKOUT):

50g whey isolate; ¼ cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter* INTRA-WORKOUT: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water MEAL 5 (POST-WORKOUT):

2 Yam-Apple-Almond Pancakes** MEAL 6 : 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Berry Crisp TOTALS: 3,497 calories, 306g protein, 206g carbs, 161g fat

Off Days (No Lifting) MEAL 1: 6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado MEAL 2: 50g whey isolate, 2 tbsp almond butter MEAL 3: 6 oz (cooked) grass-fed

JANUARY 2017

EGG FRITTATA MAKES 4 SERVINGS

8 tsp red palm oil 1 lb ground turkey thigh 12 whole eggs Salt and pepper to taste Mixed vegetables as desired Large salad with 2 tbsp extra-virgin olive oil 1. Pour red palm oil into a large skillet over high heat. When oil is hot, reduce heat to medium. Add ground turkey and cook, stirring occasionally until it is nicely brown and cooked through. 2. Meanwhile, in a large bowl, whisk eggs until thoroughly mixed. Season with salt and pepper. 3. Set a large nonstick skillet over medium-high heat and spray pan with noncaloric cooking spray. Pour eggs into the pan, add cooked ground turkey, and sprinkle vegetables on top of eggs. 4. Reduce heat to medium-low and continue to cook, gently tilting pan to move eggs around the edges. When frittata is mostly set, about 20 minutes, place it under the broiler for a minute or two to firm up the top and brown it a bit. Turn frittata out of pan and serve with salad.

NUTRITION PER SERVING

483

CALORIES

48g

PROTEIN

1g

CARBS

10g FAT

SAM KAPLAN


THE RED PALM OIL IN THIS FRITTATA HELPS YOUR BODY ABSORB THE NUTRIENTS IN YOUR FOOD.

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7 % B O DY- FAT D I E T

WEEK 3 Nutrition Training Days

Off Days (No Lifting) and Pump Day

MEAL 1: 1 serving Egg Frittata MEAL 2: 6 oz (cooked) tilapia, or

MEAL 1: 6 whole eggs, ½ tbsp

2 Yam-Apple-Almond Pancakes MEAL 6: 6 oz (cooked) cod, or any lean white fish; 1 cup veggies; 1 serving Berry Crisp

virgin coconut oil, 1 cup spinach, 1 oz avocado MEAL 2: 50g whey isolate, 2 tbsp almond butter MEAL 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables, 4 oz (cooked) sweet potato MEAL 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, ½ tbsp organic butter MEAL 5: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables MEAL 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

TOTALS: 3,389 calories, 303g protein, 183g carbs, 160g fat

TOTALS: 2,566 calories, 270g protein, 196g carbs, 78g fat

any lean white fish MEAL 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables MEAL 4 (PRE-WORKOUT): 50g whey isolate; ¼ cup cream of rice (dry measure), prepared with water; 1 tbsp almond butter INTRA-WORKOUT: 90g carbs from highly branched cyclic dextrin, 40g casein hydrolysate, mixed in 1,500ml water MEAL 5 (POST-WORKOUT):

Weight Training

Cardio

Work out five days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, and one additional leg day. The second leg day should be lighter than the first—use less weight and perform more sets of higher reps (for example, 12 and above). This is called a “pump day.”

Perform 50 minutes of brisk walking five days per week upon waking. (Do not do cardio on either leg day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

DARK BERRIES ARE LOW IN SUGAR AND CHOCK-FULL OF ANTIOXIDANTS AND FIBER.

SAM KAPLAN


WEEK 4 Nutrition utrition Training Days Same me as Weekk 3

Off Days (No Lifti Lifting) ing) and Pump Day MEAL EAL 1: 6 whole eggs,, ½ tbsp virgin gin coconut coco onut oil,, 1 cup spinach, 1 ozz avocado do MEAL EAL 2: 50g whey isolate, 2 tbsp almond mond butter MEAL EAL 3: 6 oz (cooked) grass-fed beef, ef, 1 cup green vegetables MEAL EAL 4: 6 oz (cooked) tilapia, 1 cup up dark-colored berries, 2 slices lices Ezekiel toast, ½ tbsp organic ganic butter MEAL EAL 5: 6 oz (cooked) chicken, 8 ozz (cooked) sweet potato, 1 cup vegetables getables MEAL EAL 6: 6 oz (cooked) chicken, 8 ozz (cooked) sweet potato, 1 cup vegetables getables TOTALS: 2,450 calories, 269g protein, 168g carbs, 78g fat

Weight eight Training Work rk out five days per week, splittingg up your routine as follows: legs, s, chest and shoulders, back, arms, ms, and one additional leg day.

Cardio ardio Perform rform 50 minutes of brisk walking lking five days per week upon waking. king. (Do not do cardio on your first st leg day or your back day.) Mixx a shake containing 10g of BCAAs AAs and consume it gradually throughout oughout the session.

BERRY CRISP MAKES 20 SERVINGS

1 cup fresh blueberries 2 cups fresh strawberries, hulled and diced ½ cup fresh raspberries 1 cup of one (or multiple) of the following fruits of your choosing, diced: kiwi, rhubarb, apple, or pear Olive-oil cooking spray 1 cup oat flour ¾ cup vanilla whey isolate 2 tsp cinnamon 1 tsp nutmeg ½ tsp sea salt ¾ cup stevia-blend sugar substitute or Splenda ½ cup organic virgin coconut oil (room temperature) 1 /3 cup organic grape-seed oil 1 cup rolled oats

1. Wash and dry all fruits before using. 2. Lightly spray a large glass baking dish with cooking spray. Pour mixed fruit in and set aside. 3. In a large mixing bowl, add flour, whey, cinnamon, nutmeg, sea salt, and sugar substitute. Whisk well. 4. Add oils to dry mixture. Cut batter using a pastry blender or cross-cut with two knives until you have coarse crumbs. Do not mix. 5. Fold in oats. 6. Spread mixture over top of fruit. 7. Bake at 350° for 35 to 45 minutes, until fruit is bubbly and topping is browned.

NUTRITION PER SERVING

148

CALORIES

JANUARY 2017

6g

PROTEIN

10g

CARBS

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10g FAT

139


7 % B O DY- FAT D I E T

WEEK 5

WEEK 6

WEEK 7

Nutrition Training Days

Nutrition Training Days

Nutrition Training Days

Same as Week 3

Same as Week 3

Same as Week 3

Off Days (No Lifting) and Pump Days

Off Days (No Lifting) and Pump Days

Off Days (No Lifting) and Pump Days

MEAL 1: 6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado MEAL 2: 50g whey isolate, 2 tbsp almond butter MEAL 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables MEAL 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, ½ tbsp organic butter MEAL 5: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables MEAL 6: 6 oz (cooked) chicken, 8 oz (cooked) sweet potato, 1 cup vegetables

MEAL 1: 6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado MEAL 2: 50g whey isolate, 2 tbsp almond butter MEAL 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables MEAL 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, ½ tbsp organic butter MEAL 5: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables MEAL 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables

MEAL 1: 6 whole eggs, ½ tbsp virgin coconut oil, 1 cup spinach, 1 oz avocado MEAL 2: 50g whey isolate, 2 tbsp almond butter MEAL 3: 6 oz (cooked) grass-fed beef, 1 cup green vegetables

TOTALS: 2,334 calories, 268g protein, 140g carbs, 78g fat

TOTALS: 2,218 calories, 267g protein, 112g carbs, 78g fat

Weight Training

Weight Training

Work out six days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, and one additional back day. Perform the second back day with more volume and less weight as you have been for the second leg day.

Work out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day (done in the same fashion as described in previous weeks).

Cardio

Cardio

Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy back day, or chest and shoulder day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

Perform 50 minutes of brisk walking four days per week upon waking. (Do not do cardio on your heavy leg day, your heavy chest and shoulder day, or your heavy back day.) Mix a shake containing 10g BCAAs and consume it gradually throughout the session.

MEAL 4: 6 oz (cooked) tilapia, 1 cup dark-colored berries, 2 slices Ezekiel toast, ½ tbsp organic butter MEAL 5: 6 oz (cooked) chicken, 1 cup vegetables MEAL 6: 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables TOTALS: 2,102 calories, 266g protein, 84g carbs, 78g fat

YAM-APPLE-ALMOND PANCAKES MAKES 1 SERVING (2 PANCAKES)

2 large free-range, organic eggs 3½ tbsp almond butter 5 tbsp yam purée (steam yam, then blend) ½ tsp cinnamon ½ tsp nutmeg Splenda or stevia to taste ²⁄³ tsp virgin coconut oil ²⁄³ cup apple, diced Sugar-free maple syrup 1. In a food processor or blender, combine first six ingredients. Blend until mixture becomes a smooth batter. 140

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2. Add coconut oil to a large frying pan over medium heat. 3. Fold diced apple into batter and pour into pan, making two pancakes. Let pancakes cook 2 to 3 minutes. Flip and cook for another 1 to 2 minutes. 4. Serve hot and top with syrup.

NUTRITION PER SERVING

578

CALORIES

JANUARY 2017

24g

PROTEIN

28g

CARBS

44g FAT

SAM KAPLAN


WEEK 8 Weight Trai Training g

Cardio Cardi

Work out seven days per week, splitting up your routine as follows: legs, chest and shoulders, back, arms, one additional leg day, one additional back day, and one additional chest and shoulder day.

Perform 50 minutes of brisk Perfor walkin three days per week. walking (Do cardio c only on pump days.) Mix a shake containing ning 10g BCAAs and d consume it throughout roughout the session.

Fall flat. Now you can drop weight while eating pancakes!

Nutrition tion Training Days Same as Week ek 3

Off Days (No Lifting) and Pump Days M eal 1 : 6 whole eggs, ½ tbsp Meal virgin coconut oil, 1 cup spinach, virg 1 oz avocado Meal 2 : 50g whey isolate, 2 tbsp almond butter Meal 3 : 6 oz (cooked) grass-fed beef, 1 cup green vegetables Meal 4 : 6 oz (cooked) tilapia, 1 cup dark-colored berries Meal 5 : 6 oz (cooked) chicken, 1 cup vegetables Meal 6 : 6 oz (cooked) chicken, 4 oz (cooked) sweet potato, 1 cup vegetables TOTALS: 1,903 calories, 260g protein, 56g carbs, 71g fat

Weight Training Same as Week 7

Cardio Perform 55 minutes of brisk walking three days per week. (Do cardio only on your pump days.)

YES, YOU CAN ACTUALLY EAT THESE IRRESISTIBLE YAM-APPLEALMOND PANCAKES.

IS THERE ANYTHING ELSE I CAN DO TO BURN FAT FASTER? Consume a large cup of black coffee and 2g tyrosine (an amino acid often used to treat depression) before your cardio sessions. This will boost your metabolism, and your body will draw more from its stored fat to fuel your exercise.

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> How to target muscles by

doing isolation exercises first.

PRECISION P BY GREG MERRITT /// PHOTOGRAPHS BY PER BERNAL


HERE’S THE THING WITH COMPOUND EXERCISES: By using more than one muscle group, you’re able to lift the most iron. So far, so good. More weight can equal more mass, but you may also fail to target the right body part, and that can be a big problem. If, for example, the weak link in your bench press is your triceps, which tap out before your pecs have been fully stressed, benching won’t do much to expand your chest. Thankfully, there’s a solution. Hit the targeted muscle before doing the compound exercise to weaken that link in the chain. This is done via pre-exhaust, and it’s an effective, if unduly controversial, technique.

Active Duty

Pre-exhaust has you perform an isolation exercise right before a compound lift in order to fatigue the targeted body part alone before it goes to work in tandem with others. This way, you can be assured that it gives out first during the compound lift. Let’s return to our chest example. If you do pec-deck flyes, which isolate the pecs, before bench presses, which

RE-EXHAUST


PREEXHAUST BASICS Do an isolation exercise before a compound lift. The former should target the muscle(s) you want to emphasize during the latter. Push all sets to failure or near failure in the 10- to 15-rep range. Pre-exhausting will reduce the amount of weight you use in the compound exercise. You can pre-exhaust more than once during a workout, as in our sample triceps routine (p. 145).

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work the pecs along with the anterior deltoids and triceps, your pecs will be pre-exhausted when you start benching. Therefore, while you’re benching, your chest will give out before your delts or triceps. Pre-exhausting assures that your targeted muscle does all the work it can during a compound exercise.

JANUARY 2017

That brings us to the controversy. Google “pre-exhaust science” and you’ll find many so-called experts who are convinced that the preexhaust method is counterproductive. Both a Swedish study in 2003 and a Brazilian one in 2007 in the Journal of Strength and Conditioning showed that muscle activation in the


P R E - E X H AU S T

PRE-EXHAUST

TRICEPS ROUTINE

pre-exhausted muscle was reduced during the compound exercise when compared with post-exhaustion (doing the compound exercise first). The 2007 study even focused on pec-deck flyes and bench presses, per our example. The conclusion of both studies was that this reduction in muscle activation was a reason to

avoid pre-exhaust. Good results, wrong conclusion. In fact, the reduction in muscle activation proves the effectiveness of pre-exhaust. The whole point of doing the isolation exercise first is to fatigue the targeted body part. Of course, that area isn’t going to be capable of carrying as much of

EXERCISE

SETS

REPS

Pushdown

3

12–15

Machine Dip

3

10–12

Rope Extension

3

12–15

Close-grip Bench Press

3

10–12

the workload after the fact and thus won’t be as activated. But that’s good, because it means it’ll fail first. Think of it this way: If those same studies had shown pre-exhaust did not reduce muscle activation in the targeted area during the compound exercise, that would argue for the ineffectiveness of the technique.

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P R E - E X H AU S T

Weakest Link

PREEXHAUST TIP SHEET Tense the targeted area during the compound exercise to prevent other muscles doing too much. To up intensity, do pre-exhaust supersets. Immediately follow the isolation exercise with the compound lift. Because it’s difficult to target only your back with deadlifts, try deadlifting after other back exercises. You can do all isolation exercises, such as three types of curls, before ending with a compound lift, like rack pullups.

Bodybuilders know from empirical evidence that pre-exhaust works. Not only does it increase workout intensity, but it also helps you hit the target. If you pump up an area first, it comes into focus during the compound exercise. In our sample routine, performing pushdowns before dips, and rope extensions before close-grip bench presses, you can be assured that you’re feeling your triceps working during the two compound lifts. That said, the effectiveness of this technique is not dependent on a feeling. You need to push the isolation exercises hard. Go to failure or near failure. Never think of the isolation

sets as a warmup or pump-up. You’re trying to tire that muscle, not just flush it with blood. The weakest link fails first. In the case of pre-exhaust, that’s a good thing. By temporarily tiring a muscle with individualized toil, you can be assured it’ll be the weakling during the subsequent team activity. Sure, that’s going to rob strength from the team, but the targeted muscle will be worked to the max, tapping out before other muscles can butt in and do too much. When used correctly pre-exhaust proves the weakest link can be the hardest worker and, in turn, the fastest grower.

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Uzbekistan’s Uzb be i Ruslan R usla an Nurudinov u v competes co omp petes d during uriing g the e me men’s en’s 10 105kg 05kg g weightlifting we eightliiftiing g competition co omp petiitiion a att the e 20 2016 016 6 Rio Rio Olympic O lymp pic Ga Games. a es.


BULGARIAN METHOD > How to apply

this revolutionary weightlifting system to your workouts. BY GREG MERRITT

GOH CHAI HIN/AFP/GE T T Y IMAGES; EDG AR ARTIG A

BULGARIAN. In weightlifting circles, the very word conjures up images of men in singlets with too much body hair and consonant-laden names hoisting barbells overhead again and again, day after day, in some torturous yet mysteriously effective program, and all while hidden away behind the Iron Curtain. In the 1970s and ’80s, when Bulgaria’s weightlifting team dominated world competition, its unique training methods sparked a sensation in the weightlifting world: What is the Bulgarian method, and can it be applied to bodybuilding?

BULGARIAN-METHOD BASICS To get stronger in a specific lift, focus on performing that lift with great frequency. Do an exercise up to six days per week and in up to four workouts each day. If you want to get stronger for single reps, do mostly single reps with near-maximum weights. To guard against overtraining, alternate between heavy and light cycles.

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B U L GA R I A N M E T H O D

BULGARIAN BODYBUILDING TIP SHEET Select no more than six exercises for your routine. Focus on compound exercises, and push sets to failure. Do the same routine once per day four to six days per week. You can also do one exercise, such as dumbbell curls (five sets of 10), multiple times in a day. 150

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Ivan’s Innovation

Ivan Abadjiev, now 84, won Bulgaria’s first weightlifting medal in 1957 and went on to coach Bulgaria’s weightlifting team from 1968–89, when the poor country of barely 7 million citizens dominated Olympicstyle weightlifting. Whereas other programs avoided frequent work with low reps and focused on accessory exercises, Abadjiev believed in the practice-makes-perfect mantra, or the law of specificity. Olympic weightlifting is judged by how much weight is hoisted in two lifts—the snatch and the clean and jerk. So according to the law of specificity, to improve on those two

mock competitions, complete with full audiences. While the continuous repetitive grind of his program screams overtraining, it was avoided because of the extreme level of adaptation. Just as a swimmer adapts to constantly performing the same strokes or a boxer adapts to throwing the same blows, doing only two or three lifts again and again allows the body to more easily adapt. Furthermore, doing single reps triggered what is called protein memory, strengthening neurological pathways and causing adaptation in the muscle cells specifically for the act of doing increasingly heavier single reps.

The chief goal of the Bulgarian method is all about stimulating growth in all muscles.

EDGAR ARTIGA

lifts, you need to do them almost exclusively. Back squats or front squats were added to Abadjiev’s program for the unmatched strength gains they provided, but otherwise his athletes were practicing their lifts for low reps, often for singles, at near-maximum effort. And they were doing this with a seemingly crazy frequency—up to four workouts per day as often as six days per week. You’d think this would lead to a full-speed wall splat of utter physical and mental exhaustion. Instead, the Bulgarians were thriving and rapidly growing stronger. In fact, Abadjiev did cycle in light and heavy periods for his athletes. He also broke up monotony and upped intensity by regularly staging

Bulgarian and Bodybuilding

Members of the Bulgarian weightlifting team had one goal—perform Olympic-style lifts. And while they had the time and resources to work out four times a day, we assume you won’t be going to the gym more than once daily. Furthermore, unless you’re a competitive weightlifter, you’re unconcerned with how much iron you can lift for one rep. In that sense, the chief goal of the Bulgarian method is antithetical to bodybuilding, which is all about stimulating growth in all muscles and not at all about single-rep strength in the snatch and the clean and jerk. Still, the Bulgarian method has applications for muscle growth. First, it can be adapted to a program more

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B U L GA R I A N M E T H O D

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conducive to growth. As in our sample routine, select four to five compound exercises that together hit most body parts. Keep your reps in the eight to 12 range, and push sets to failure. Perform this same routine at least four times per week and continually strive to use more weight or get more reps. Alternate one week of Bulgarian-style training with two weeks of a more traditional bodybuilding routine.

The method’s “craziness” is the key to its effectiveness.

EDGAR ARTIGA

BULGARIAN BODYBUILDING ROUTINE EXERCISE Deadlift

SETS

REPS

5

8–12

Bench Press

5

8–12

Squat

5

8–12

Barbell Row

5

8–12

Shoulder Press

5

8–12

NOTE: Perform this routine four or five days per week.

You can also do one exercise throughout a day. No, you won’t need to live in a gym. You can do curls with just a barbell or dumbbell, or you can work triceps with close-grip pushups. Do five sets of the exercise, ideally for eight to 12 reps (though depending on the exercise and your strength, you may need to go higher), and do four or five such workouts in a day. Go through this one-exercise overload day once or twice per week in addition to your regular training, and skip working this targeted body dy part in your regular workouts. Crazy azy Gains

Whether hether you’re contemplating doing ing the same five-exercise workout fivee times per week or you hit one body dy part five times in a day, it probably ly seems crazy. That’s what they said about out Abadjiev’s innovation—until the Bulgarians ulgarians repeatedly brought home thee most medals. The method’s “craziness” ss” is the key to its effectiveness because cause it forces your muscles to adapt to frequent and unexpected stress by growing owing stronger and bigger.


MAD SCIENTIST MUSCLE > Bust through your plateau with a maniacal but

systematic approach that gets you growing again. BY NICK NIL S SON /// PHO T O G R A PHS BY PAV EL Y T HJA LL

WATC WATCH CH ANY A Y HIGH-LEVEL H BODYBUILDER orr well-muscled w ll--musc well scled c ed guy guy and d you know it’s true: You have to be a little be liittle crazy az tto o get g that big. But self-sacrifice, a badass attit attitude, ittude,, and and an a ironclad iro ronclad constitution in the gym aren’t e alw always ways enough en ggh enoug h to guarantee g dramatic gains. Knowing what kind d of training training tra n you you need to do and when to apply itt can mean mean n the th he difference diff fferencce between toiling in vain forr years and

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making steadyy progress until you’re scraping up against yyour genetic ceiling. This month, we bridge theory and practice to bring you a crazy-like-a-fox muscle-growth program. It’s a proven p plan based d on hard science, but it will push your tolerance for hard work and intensity to the max. ax The training may seem insane, but so will your gains g aatt the end of only four weeks. w

S H O T O N LO C AT I O N AT

METROFLEX GYM, LONG BEACH, CA


Perform only the top portion of the chinup on Day 1. After pulling to the top of the first rep, lower yourself 6 to 8 inches and pull back up for all subsequent reps.


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Day

You’ll train only three days per week on the Mad Scientist plan, but, as you’ll soon find out, that’s plenty. Each day has a different training focus, outlined here.

1

STRUCTURAL TRAINING. You’ll use

Day

very high reps to improve the energyproduction capacity of your muscle cells. You’ll also employ heavy partialrange sets to strengthen connective tissue and prime your nervous system to handle heavier weights.

2

HIGH-VOLUME TRAINING. By

Day

increasing training volume, you’ll overload the body and force adaptation. You’ll perform a massive amount of work without stressing your central nervous system. This will be the main source of your mass gains.

3

Day

Three-Tiered System

1

Structural Training Choose a light weight and perform two sets of 100 reps of one exercise per body part. If you have to stop along the way, rest 10 seconds and then continue until you reach 100. Rest 90 seconds between sets.

1. BACK, 2 sets of 100 reps: Seated cable row or lat pulldown.

2. CHEST, 2 sets of 100

reps: Barbell or dumbbell bench press.

3. THIGHS, 2 sets of 100 reps: Leg press, squat, or dumbbell squat.

PARTIAL-RANGE REPS: Lower the weight

1. BACK, 3 sets of 6–8

2. CHEST, 3 sets of 6–8

reps: Rack pull, top-third chinup, or any row variation. (Note that the rack pull is already a partialrange movement—the top half of a deadlift. You do not need to shorten the range any more.)

reps: Barbell bench press, top-third range only.

only a few inches and then lock it out. Hold the lockout for at least five seconds on each rep. Because you’re using a small range of motion, you can use weights that are 20–50% heavier than your max. Rest two minutes between sets.

3. THIGHS, 3 sets of 6–8

reps: Squat or leg press, top-third range only.

Lat-bar Seated Cable Row Attach a lat pulldown bar to a seated cable station. Row the bar to your sternum, driving your elbows back and pushing your chest forward.

HEAVY STRENGTH TRAINING.

You’ll lower the volume and increase the intensity to allow a rebound from the previous workout but also to spur pure strength gains. This will teach your nervous system to recruit every available muscle fiber to handle the heaviest loads.

The Workout Each workout hits the whole body and focuses on compound movements to stimulate the bigger muscles like the pecs, quads, and lats. Your shoulders, arms, abs, and other smaller muscles will get plenty of incidental work, so don’t be tempted to train them directly on top of what you’re doing here. Stick to the program for four to six weeks, mixing up the exercises (see the directions for each workout day for your options) and increase the weights you use as often as you can.

Performing 100 reps of seated rows will have your lats, rhomboids, and arms screaming. Rest as needed to keep good form.


Day

2

High-Volume Training Choose a weight you can perform 10 reps with and do only three reps per set. Rest 10 seconds between sets. Continue until you can no longer get three reps, and then rest however long you need to get another three reps. Do as many sets as you can in 15 minutes.

1. BACK, 15 minutes: Chinup, lat pulldown, any row variation, or deadlift. 2. CHEST, 15 minutes: Barbell or dumbbell

bench press. 3. THIGHS, 15 minutes: Barbell squat, front

squat, dumbbell split squat, or leg press.

Deadlift Drop your hips, keep your back straight, and push your hips through to lift the weight up. A hook grip (shown) will allow you to handle slightly more weight than normal.

Flat DB Press Lower the weight until your elbows break 90 degrees. Explode back up, making sure to squeeze your chest muscles at the top of the movement.

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Whether deadlifting on highvolume or strength-training days, maintain form: Keep your back flat and the bar close to your body, and drive your heels into the floor.

134

MUSCLE & FITNESS â&#x20AC;&#x201D; 08.12


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Day

3

Heavy Strength Training Perform a set of five reps, then three reps, then one rep, increasing the weight accordingly each set. (Youâ&#x20AC;&#x2122;ll do three sets total for each body part.) The one-rep set should be a little less than your absolute max. Rest two to three minutes between sets.

1. BACK, 3 sets of 5, 3, 1: Deadlift, weighted chinup, or any row.

2. CHEST, 3 sets of 5,

3, 1: Barbell or dumbbell bench press.

3. THIGHS, 3 sets of 5, 3, 1: Barbell squat, front squat, or leg press.

Bench Press With a slightly wider than shoulder-width grip, lower the bar to just below your chest. Keeping your elbows in, explosively lift the weight back up.


SEE YOUR

ABS 30 3 DAYS > Mark your calendar.

IN

A chiseled midsection is only one month away when you follow this training and diet program to a T. BY SHELBY STARNES /// PHO T O G R A PHS BY PAV EL Y T HJA LL

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


A B S I N 30 DAY S

THE WORKOUT THIS TRAINING INING PROGRAM is akin to what at a bodybuilder would do in the finall weeks leading up to a competition. It covers the entire body but gives special cial priority to your abs. (You’ll work them first in every session.) Most st of the exercises won’t be new to you, u, but take note of how they’re performed. rmed. You’ll use a variety of intensity-boosting oosting techniques, such as holding a peak contraction and performing a slow negative (lowering) portion of a rep, ep, to bring out the most muscularity. Follow the accompanying diet on page 134, and you’ll preserve all your muscle (and possibly gain a bit) as you reducee calories and peel away body fat. You’ll ’ll have a body worth celebrating before you even need to ditch the parka.

DIRECTIONS SPLIT: You’ll train six days a week, performing cardio in the morning for five straight days and lifting most afternoons or evenings. You’ll rest completely one day per week.

HOW TO DO IT: Complete all sets for one exercise before moving on to the next. Follow the specific instructions for how to perform certain lifts noted by the asterisks (*).

T I P : If your schedule prevents you from lifting in the afternoon or evening, you can move that session to the morning and perform the cardio later. Try to keep the two sessions several hours apart.

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CARDIO: Perform 30 minutes of steady-state cardio. For the best results, do it first thing in the morning, before breakfast. Choose any type of exercise you like, such as walking, cycling on a stationary bike, or using a stair climber, but keep the intensity at 70% of your max heart rate (220 your age x 0.7).

JANUARY 2017

Decline Leg Raise p Lie on a decline bench with your head up. Grab the padding behind your head, and raise your legs and hips until your legs are perpendicular to the floor.


Bench Dip p

V-up q

Set up two flat benches so that your feet can rest on one and your hands are propped on the other. Lower your body until your upper arms are parallel to the floor, then press back up.

Start with your feet and hands extended straight. Using as little momentum as possible, fold your arms to your legs, squeezing your core as you complete the movement. Touch your toes and then reset.

Day 1 / 8 / 15 / 22 / 29 A.M.: Cardio P.M.: Abs, Chest, Shoulders, Triceps EXERCISE

SETS

REPS

REST

1. Cable Crunch

3

To failure

60 sec.

2. Seated Machine Bench Press*

4

10

2 min.

3. Incline Dumbbell Press** Press

4

15, 12, 10, 8

2 min.

4. Incline Bench Press

4

6

2 min.

5. Weighted Dip

3

To failure

60 sec.

6. Bentover Lateral Raise

4

15

90 sec.

7. Cable Lateral Raise** Raise **

3

12 (each side)

90 sec.

8. Smith Machine Overhead Press*

4

8

90 sec.

*Flex hard at the top of each rep for one second. **Attach a D-handle to the low pulley of a cable station and hold it with your far hand. Make sure there is tension on the cable at the bottom. Raise your arm 90 degrees.

Day 2 / 9 / 16 / 23 / 30 A.M.: Cardio P.M.: Rest


A B S I N 30 DAY S

Day 3 / 10 / 17 / 24 A.M.: Cardio P.M.: Abs, Back, Traps EXERCISE

SETS

REPS

REST

1. V-up

3

To failure

2 min.

2. Decline Leg Raise

3

To failure

2 min.

3. Smith Machine Bentover Row

4

10

2 min.

4. Close-grip Pullup

4

To failure

2 min.

5. Dumbbell Pullover

3

12

2 min.

6. Barbell Shrug*

4

12

2 min.

7. Weighted Back Extension** Extension **

3

To failure

2 min.

*Hold the top of the rep for three seconds. **Hold a moderately heavy DB at your chest.

Day 4 / 11 / 18 / 25 A.M.: Cardio P.M.: Rest

Day 5 / 12 / 19 / 26 A.M.: Cardio P.M.: Abs, Arms EXERCISE

SETS

REPS

REST

1. Incline Situp

3

To failure

60 sec.

2. Elbowsupported Leg Raise

3

To failure

60 sec.

3. Triceps Rope Pushdown** Pushdown

4

20, 15, 12, 9

60 sec.

4. Bench Dip

4

To failure

60 sec.

5. Decline EZ-bar Lying Triceps Extension

4

10

60 sec.

6. Barbell Curl

5

8

60 sec.

7. Preacher Curl** Curl **

4

8

60 sec.

8. Hammer Curl

3

10

60 sec.

*Flex your triceps hard in the contracted position. **Take three seconds to lower the bar on each rep. 166

MUSCLE & FITNESS

Cable Crunch p

Hanging Leg Raise u

Kneel facing a cable station with a chain or rope attached to the high pulley. Hold the ends at your ears and crunch toward the floor.

Hang from a pullup bar, squeeze your shoulder blades together, and raise your legs as high as you can. Keep your feet together and your knees extended.

JANUARY 2017


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A B S I N 30 DAY S

Cable Lateral Raise p The key to this exercise is maintaining a slow and controlled pace throughout the whole movement. To increase intensity, pause at the apex for one or two seconds.

Hammer Curl t Hold a pair of dumbbells at your sides and curl them straight up to your shoulders. Squeeze your biceps hard at the top before lowering the weight. Itâ&#x20AC;&#x2122;s OK if your elbows track forward slightly, just be sure that youâ&#x20AC;&#x2122;re not using momentum.

T I P : You can use a thermogenic supplement before cardio and lifting sessions. A product containing caffeine and green tea extract is perfect. These ingredients help break down fatty acids and can help you metabolize fat faster.

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MUSCLE & FITNESS

JANUARY 2017


THIS MONTH

Day 6 / 13 / 20 / 27 A.M. or P.M.: Abs, Legs EXERCISE

SETS

REPS

REST

1. Cable Crunch** Crunch

3

To failure

30 sec.

2. Hanging Leg Raise

3

To failure

30 sec.

3. Standing Calf Raise

8

8

30 sec.

4. Seated Calf Raise

3

10

60 sec.

5. Lying Leg Curl** Curl **

3

12, 9, 6

90 sec.

6. Leg Press***

3

12

90 sec.

7. Walking Dumbbell Lunge

3

10

60 sec.

8. Hack Squat****

3

15

90 sec.

9. Stiff-leg Deadlift

3

15

90 sec.

*Hold the contraction for two seconds at the end of each rep. **Flex your legs at the top of each rep. ***Work up in weight, performing sets of 12, until you can no longer do 12 reps. ****Go as low as possible, but come up only three-fourths of the way on every rep. Place your feet inside shoulder width.

Follow the calendar below to keep track of your program. This calendar is designed to help you plan your training. It doesn’t matter what day of the week you begin—that’s your Day 1. Remember, training and getting your meals in must be your top priority if you want to get ripped in 30 days, so work your other Day 1

OFF

T I P : Traditional cardio tends to beat up the legs and calves. Combat this by foam rolling after each session. Just a few minutes can really improve recovery. Try using a roller that has knobs, like a RumbleRoller, since they provide a more intense massage effect than a standard foam roller by digging deeper into your muscle tissue.

T I P : Keep your fluid intake high. It’s important not only for replacing water lost through sweat but also for controlling hunger. Focus mainly on water, but you can also drink Crystal Light, tea, sparkling water, and diet soda—as long as it’s calorie-free. It should go without saying that drinking alcohol is not allowed at any time on this program.

Day 15

Days 22 & 29

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

P.M.: Abs, Chest, Shoulders, Triceps

P.M.: Abs, Chest, Shoulders, Triceps

P.M.: Abs, Chest, Shoulders, Triceps

P.M.: Abs, Chest, Shoulders, Triceps

1.3p, 0.75c, 0.3f

1.3p, 0.5c, 0.3f

1.0p, 1.75c, 0.1f

1.3p, 0.25c, 0.4f

Day 2

Day 9

Day 16

Days 23 & 30

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

1.3p, 0.75c, 0.3f

1.3p, 0.5c, 0.3f

1.3p, 0.25c, 0.4f

1.3p, 0.25c, 0.4f

Day 3 Day 7 / 14 / 21 / 28

Day 8

obligations around them. Follow the tips on this page to further maximize your gains. For your diet, the numbers below represent the amount per macro (protein (p), fat (f), and carb (c)) in grams that you should consume per pound of body weight.

Day 10

Day 17

Day 24

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

P.M.: Abs, Back, Traps

P.M.: Abs, Back, Traps

P.M.: Abs, Back, Traps

P.M.: Abs, Back, Traps

1.3p, 0.75c, 0.3f

1.3p, 0.5c, 0.3f

1.3p, 0.25c, 0.4f

1.3p, 0.25c, 0.4f

Day 4

Day 11

Day 18

Day 25

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

1.3p, 0.75c, 0.3f

1.3p, 0.5c, 0.3f

1.3p, 0.25c, 0.4f

1.3p, 0.25c, 0.4f

Day 5

Day 12

Day 19

Day 26

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

A.M.: 30 min. Cardio

P.M.: Abs, Arms

P.M.: Abs, Arms

P.M.: Abs, Arms

P.M.: Abs, Arms

1.3p, 0.75c, 0.3f

1.3p, 0.5c, 0.3f

1.3p, 0.25c, 0.4f

1.3p, 0.25c, 0.4f

Day 6

Day 13

Day 20

Day 27

Abs, Legs

Abs, Legs

Abs, Legs

Abs, Legs

1.3p, 0.75c, 0.3f

1.3p, 0.5c, 0.3f

1.3p, 0.25c, 0.4f

1.3p, 0.25c, 0.4f

Day 7

Day 14

Day 21

Day 28

Off

Off

Off

Off

1.3p, 0.75c, 0.3f

1.3p, 0.5c, 0.3f

1.3p, 0.25c, 0.4f

1.3p, 0.25c, 0.4f


PART

1

PUMPIN

2017 marks the 40th anniversary of the greatest film about bodybuilding


G IRON

AT 40

and arguably Arnold Schwarzeneggerâ&#x20AC;&#x2122;s greatest role. / By Shawn Perine


PUMPING IRON @ 40

FOR MUCH OF ITS HISTORY,

“bodybuilding” was an enigma. Its participants were thought to be vainglorious fetishists, and the activity itself was viewed as perverse by some and a waste of time by others. Certainly bodybuilding wouldn’t have been considered a bankable subject for a feature film in the mid-1970s, which is when documentary director George Butler got the idea to make such a movie. With equally formidable supplies of foresight and determination, Butler willed his cinematic ode to bodybuilding to fruition 40 years ago this month, and the bodybuilding world still owes him a large debt of gratitude. Since its initial theatrical release on Jan. 18, 1977, Pumping Iron has made a winding journey from art-house film to public TV fodder to collectible video to Netflix staple, all the while growing in popularity with bodybuilders and film buffs alike.

A Chance Encounter How did a documentary about competitive bodybuilding ever get made in the first place, especially considering the prejudices much of America harbored toward the sport? Ironically, the genesis of Pumping Iron can be traced back to the most mainstream sports publication in the world. In 1972, Sports Illustrated, in an effort to explore unconventional subject matter, commissioned Charles Gaines, then-30-year-old associate professor of creative writing at New England College in Henniker, NH, to report on a bodybuilding competition to be held in Holyoke, MA. Gaines recruited his friend George Butler, 28 at the time, to shoot photos for the article. The scene Gaines and Butler witnessed on that early summer evening was something so exotic and incongruous that it more closely resembled the set of a Federico Fellini film than a sporting event. Yet, as Butler would later say, it was so bizarre that it could only be American. There, in the midst of a rural town in western Massachusetts, hidden within stands of evergreen trees, stood a small makeshift meeting hall with collapsible 172

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JANUARY 2017

1972 Sports Illustrated magazine sends Charles Gaines and George Butler to report on a bodybuilding competition in rural New England. There the idea for Pumping Iron was born, the first book to chronicle the history and current status of competitive bodybuilding.

walls and bench seating that was literally overflowing with hundreds of screaming people. Drawn from all walks of life, yet bound by one common thread—an intense love of the sport of bodybuilding—they had come to bear witness to the ascension of an heir to the title of Mr. East Coast. Backstage, anxious competitors awaited their turns to be called out front, all the while pushing and pulling on weights, cables, and one another in an effort to retain the ethereal “pump” of blood that would give their muscles a fuller appearance. Onstage, massively muscled men, dressed only in bikini trunks and a coat of baby oil, posed and flexed under the glare of white-hot stage lights, their only accompaniment a carnival calliope and the barkerlike introductions of the show’s emcee. Out front, the supportive crowd was boisterous and insatiable, yet as knowledgeable and opinionated as the most dedicated fans of any more mainstream sport. As the drama of the competition unfolded before the two men, they quickly realized that they weren’t chronicling any ordinary athletic event. Gaines and Butler knew that the scene playing out before their everwidening eyes transcended the bounds of sport. Bodybuilding, they thought, was a culture as unique as any America had to offer, and they would be the ones to introduce it to the general public. Charles Gaines and George Butler would be the Lewis and Clark of bodybuilding.

If at First You Don’t Succeed Despite the success of their SI article, Gaines and Butler felt there was much more story to tell than could fit within the column inches of a single issue of a publication. So they decided to write a book. It would be the first to comprehensively chronicle the history and current status of competitive bodybuilding. With an advance from Doubleday publishing, Gaines and Butler set out on a cross-country trek—from Massachusetts to New York to California—to interview and photograph the biggest stars of the day, including Franco Columbu, Ed Corney, Mike Katz, Steve Michalik, and


O P EN ER S P R E A D: G E O RG E B U T L ER / C O U R T E SY O F W H I T E M O U N TA IN F IL M S. T H I S PAG E: Z E L L E R / © F I T N E S S P U B L I C AT I O N S , I N C / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S

A 29-year-old Arnold Schwarzenegger being filmed as he prepares to capture his sixth Mr. Olympia title in Pretoria, South Africa.


PUMPING IRON @ 40

Arnold and fellow bodybuilder Franco Columbu were the original bromance.

Number of print runs of Pumping Iron: The Art and Sport of Bodybuilding, which became an instant hit and a New York Times best-seller when published in mid-1974. 1 74

MUSCLE & FITNESS

JANUARY 2017

as a socially acceptable activity, it was at least beginning to warm up to the notion that the pursuit of a physical ideal through weightlifting might not be quite so illicit after all. Mission accomplished. For now.

A Star Is Built Photographers are, by nature, visually oriented people. They can make the mental leap from idea to art form while the rest of us are still pondering the idea. For a photographer with the talent of George Butler, that leap was a mere bunny hop when it came to envisioning the book Pumping Iron as a feature-length film. Butler knew that the subject matter he and Gaines had so successfully captured in print was tailor-made for the screen. From the training to the competition to the underlying forces that drive its athletes to succeed, the art and sport of bodybuilding couldn’t ask for a better medium than film. Moreover, Butler had become acquainted with one bodybuilder in particular who possessed as much charisma as any Hollywood actor, despite his thick Austrian accent, 22-inch arms, and tonguetwisting surname. Arnold Schwarzenegger,

A F A R C H I V E /A L A M Y; Z E L L E R / © F I T N E S S P U B L I C AT I O N S , I N C / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S

20

Arnold Schwarzenegger. Upon returning to New York, the duo dropped off their manuscript at the Doubleday office. Within a couple of days, they received a letter from the editor-in-chief of the publishing giant. George Butler won’t soon forget the contents of that letter. “He wrote us saying, ‘I want my money back,’  recounts Butler. ‘No one will ever read this book, and no one will ever be interested in Arnold Schwarzenegger.’ ” Down, but not out, the two shopped their book proposal around Manhattan until they eventually found a champion for their cause in Simon & Schuster. With the support of a reputable publishing house behind it, Pumping Iron: The Art and Sport of Bodybuilding hit the bookstores in mid-1974. It was an instant unqualified success, making The New York Times best-seller list and eventually registering an incredible 20 print runs. By early 1975, the dynamic duo of Gaines and Butler had made great strides in their effort to take bodybuilding out of basements and backrooms and place it squarely on the coffee tables of America. If the nation had not yet embraced bodybuilding


Arnold hits his signature pose, the twisting ž back shot, showcasing his 22-inch arms.

Butler thought, was practically born to be a movie star and, moreover, was the one man who could carry the film, on very wide shoulders, to box-office success. So, with a subject, a title, and a leading man, George Butler went about the business of shooting the feature-length documentary Pumping Iron in the summer of 1975.

On the Road Again The filming of Pumping Iron began in July 1975 with a small but efficient crew and a

budget of $400,000, raised by George Butler himself. The cameras followed the paths of four bodybuilders over the course of 12 weeks as they prepared to compete for the highest titles attainable by each: the IFBB Mr. Universe for Mike Katz and the IFBB Mr. Olympia for Lou Ferrigno, Franco Columbu, and Arnold Schwarzenegger. Over the next 3½ months, Butler, cinematographer Robert Fiore, and members of the ever-changing crew

Arnold, Butler thought, was practically born to be a movie star and, moreover, was the one man who could carry the film, on very wide shoulders, to boxoffice success.


PUMPING IRON @ 40

176

worked their way from Massachusetts to Connecticut, New York, and California, and internationally, to Montreal, Paris, Sardinia, and Pretoria. Through workouts and meals, naps, and spats, the Pumping Iron team followed their subjects’ every move in an effort to expose not just muscles but also the men who patiently, tirelessly, and earnestly dedicated their lives to building them. As the days turned to weeks, it became increasingly evident that not only was the Pumping Iron team capturing the inherent drama of the act of bodybuilding, they were also profiling four unique and widely disparate individuals.

MUSCLE & FITNESS

JANUARY 2017

The Fantastic Four Despite his intimidating size (6'1" and 240 pounds), Connecticut’s Mike Katz is revealed to be a soft-spoken introspective man who, in addition to being a top bodybuilder, was a schoolteacher and devoted father of two. For Mike, bodybuilding was a way of dealing with hurtful childhood taunts and ostracism. “I can remember times when kids would be going to dances…and I would just leave a dance for no reason and say, ‘I’ll show them’ and go and run on a track for two or three hours or go home and lift weights,” Katz reminisces in the film. Yet the man Mike Katz would become, with the help of cold

Z U M A P R E S S I N C . /A L A M Y; C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S

Even from an early age, Arnold possessed all the traits of a movie star.


With ultimate confidence and poise, Arnold walks through the movie as if it were his home and everyone else was just visiting.

rolled steel and countless liver tablets, inspires only adulation and respect from the crowds that cheer him as he guest poses at the Mr. East Coast show and competes in the Mr. Universe contest. Although Mike did not take the title on that occasion (he placed fourth behind Ken Waller, Roger Walker, and Paul Grant, who placed first through third, respectively), the combination of fortitude and humanity he exhibits renders him the movie’s most endearing protagonist. “I adored him,” Butler would later say. “He’s a fine human being.” Brooklyn native Lou Ferrigno was only 23 at the time, but he was already challenging

five-time reigning champion Arnold Schwarzenegger for the 1975 Mr. Olympia title. At 6'5" and 275 pounds, Lou was the largest bodybuilder at that time, yet Butler’s cameras show him to be a reticent giant, living in the smaller shadow of his father, Matty. Their relationship appears more than a little awkward as Matty time and again imposes his will on his young son. The elder Ferrigno frequently utilizes the word we when speaking of Lou’s attempt to win the Olympia. All the while, Lou’s quiet obedience to his father and earnest devotion to his sport clearly define him as the movie’s underdog, and the contrasting scenes of Lou’s small dark world and Arnold’s big bright one set up the main, and most compelling, storyline in Pumping Iron. Franco Columbu’s joyful personality shines through in every one of his scenes. The 5'5" powerhouse provides relief, uplifting if not comic, through his spirited storytelling, amazing feats of strength, and ever-present smile. Location filming in Columbu’s homeland of Sardinia, a mountainous island off the western coast of Italy, illustrates just how far his journey from shepherd to bodybuilding champion was. Yet the most interesting insight into Franco Columbu would be found in his complex relationship with best friend, and sometime antagonist, Arnold Schwarzenegger. From the moment Butler’s cameras began rolling, Schwarzenegger established himself

1975 Mr. Universe winner Ken Waller and Arnold posing post-workout.

The number of bodybuilders the film profiled over a course of 12 weeks: Franco Columbu, Lou Ferrigno, Mike Katz, and Arnold Schwarzenegger.


PUMPING IRON @ 40 as the star of Pumping Iron. It wasn’t for the fact that he was the best bodybuilder on the planet at the time or even that his story was given the lion’s share of film. Arnold Schwarzenegger simply had that intangibly indefinable trait few individuals possess that makes us want to watch their every move, be it onscreen or in person, and he knew it. George Butler also knew it, and soon, he was betting, the rest of the world would, too. With ultimate confidence and poise, Arnold walks through the movie as if it were his home and everyone else was just visiting. Without hesitation or a second thought, he methodically does away with each of his competitors—Ferrigno, Columbu, Serge Nubret—first mentally, then physically, at the Mr. Olympia in Pretoria, South Africa. His “performance” throughout is Oscar-worthy as he portrays a man with limitless charms and the guile to know how to use them. The fact that he was gifted with the best genes of the bunch only increased Schwarzenegger’s advantage over the competition. By the end of shooting in early November 1975, Arnold had indeed won the Mr. Olympia competition for the sixth consecutive year, and George Butler had completed filming his magnum opus of bodybuilding.

Every film needs an antagonist: Butler portrayed Lou Ferrigno as the bigger, younger, up-and-comer looking to dethrone the reigning champ.

The Last Laugh

3,000

The number of people Butler approached individually for funds before the 12-week shoot began in 1975. 178

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JANUARY 2017

Z E L L E R / © F I T N E S S P U B L I C AT I O N S , I N C / C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S

In an effort to raise production money for Pumping Iron, Butler had invited 100 or so potential investors to a screening of a test film of Arnold Schwarzenegger shortly before actual filming was to begin. Butler saw Arnold’s potential right off the bat and hoped that his esteemed gathering would, too. No sooner had the house lights been

dimmed and the projector turned on than the sounds of laughter erupted. “George, I’m going to speak for all of your friends in this room,” began playwright Romulus Linney at the end of the screening. “If you ever make a movie about Arnold Schwarzenegger, you’ll be laughed off 42nd Street.” The overwhelming consensus in that room was that Butler had made a grave miscalculation—the public would be completely turned off by a film about bodybuilding and by Arnold Schwarzenegger in particular. The experts had spoken: Pumping Iron was destined to fail. Forty years later, those words sound as absurd as those who asserted that the horseless carriage would be a passing fancy. The “art and sport of bodybuilding” is now deeply ingrained in the social fabric of not only America but also the world. Arnold Schwarzenegger has become one of the all-time top-grossing movie stars, as well as a director, activist, humanitarian, real-estate mogul, and even governor of California. As for Pumping Iron itself, a wildly successful theatrical release was followed by a nearly 14-year run as a staple on public and cable TV stations. Today, at 40, it can be viewed on Netflix any time and has acquired the status of a certifiable classic, popular not only with bodybuilding aficionados but with Arnold fans and film buffs alike. Thanks in no small part to the efforts of George Butler, Charles Gaines, Arnold Schwarzenegger and Sports Illustrated, to name a few, bodybuilders will forever have a film they can turn to for inspiration, historical reference, and a whole lot of entertainment.


Next issue: An interview with Pumping Iron director George Butler conducted by M&F Editor-in-Chief Shawn Perine.

PART

Arnold posing with some lovely co-workers during a Joe Weider photo shoot for the namesake Crusher, 1975, Los Angeles, CA.

2


ARE YOU TOUGH ENOUGH FOR SASHA’S WORKOUT? > Channel your inner

badass like WWE Superstar SASHA BANKS and take your fitness to the next level with this powerful total-body workout.

B Y A LY S S A S H A F F E R /// PHOTOGRAPHS BY PER BERNAL 180

MUSCLE & FITNESS

JANUARY 2017

BREAK OUT OF THE USUAL HUMDRUM ROUTINE and power up your results with this intense workout that will put you into beast mode. And there’s no better athlete to help you make a “Bank Statement” than WWE Superstar Sasha Banks, who routinely shows her impressive displays of strength and athleticism in the ring. “Top athletes like Sasha need workouts that challenge them in new ways, but the rest of us can also benefit from moves that take us out of our comfort zone,” says M&F technical adviser Gino Caccavale, who designed this workout. This creative, killer sequence of high-intensity moves will get your muscles pumping and your heart rate soaring, leaving you feeling dominant for the rest of your day.


Sashaâ&#x20AC;&#x2122;s Snapshot BIRTH NAME: Mercedes

Kaestner-Varnado HOMETOWN: Boston, MA AGE: 24 HEIGHT: 5'5" WEIGHT: 114 pounds WWE DEBUT: July 13, 2015 SIGNATURE MOVE:

Bank Statement

JANUARY 2017

MUSCLE & FITNESS

181


QUICK TIPis “pull,

Perform th ” as one ge push, lun cohesive d n a th smoo nt. m ove m e

A

LUNGING CABLE PUSH PULL WORKS: BACK, CHEST, LEGS

DO 2 SETS OF 20 REPS PER SIDE. 182

MUSCLE & FITNESS

JANUARY 2017

B

HAIR & MAKEUP BY CHRISTIE CAIOLA

1) Set the loads on a cable machine with the weight stack in front of you about 20% heavier and three notches below the cable stack behind you. Begin in a split stance, left leg forward and right leg back. Hold low cable in right hand with arm extended and higher cable in left hand, elbow close to side and forearm parallel to the floor (A). 2) Lower your right knee to the floor while simultaneously rowing right arm back, keeping elbow close to side and pressing left arm forward (B).


SA S H A BA N K S WOR KOU T

SINGLE ARM M & LEG DB SNATCH

Break out of the usual humdrum routine.

WORKS: SHOULDERS, CORE, CORE, LEGS

1) Balance on left leg, g, holdi holding ing dumbbell iin n ri right ight hand, arm extended at side. de. Slowly squat down, keeping right leg behind you;; lower weight toward arch of left foot. 2) Explosively draw dumbbell upward close to body, continuing in one smooth mooth motion until ri right ight arm iis s extended overhead..

DO 2 SETS OF 12 REPS PER SIDE.

WATCH SASHAâ&#x20AC;&#x2122;S and all your favorite WWE Superstars at th 2017 Royal Rumble, January 29th, only on the WWE Network

JANUARY 2017

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SA S H A BA N K S WOR KOU T

PANCAKE GOOD MORNING

WORKS: CORE, LOW BACK, GLUTES

1) Sit tall on the floor with legs in a wide V position. Place a barbell across your shoulder blades. 2) Slowly lower chest toward floor, keeping eyes forward. Stop when you’ve gone as far as you can without losing form. Push back to starting position, engaging lower back and glutes to drive you back up.

A

QUICK TIP ur

DO 2 SETS OF 10 SLOW REPS.

at yo Ensure th lly fu re a legs gainst straight a the floor.

B

INCLINE EXPLODING SUPERGIRL PUSHUP

WORKS: SHOULDERS, CHEST, CORE

1) In a pushup position, with hands on a flat bench, lower chest toward the edge of the bench (A). 2) Explosively push yourself off the bench, raising arms until biceps are aligned with your ears (B). 3) Land, keeping elbows soft.

DO 3 SETS OF 15 REPS.

FRANKENSTEIN SQUAT

WORKS: CORE, LEGS; IMPROVES SHOULDER STABILITY

1) With a straight bar resting on your y shoulders, keep your feet fee shoulder-width apart (A). (A 2) Balancing Bala bar on shoulders with wit arms extended parallel to floor, descend into a d deep squat (B).

DO 3 SETS OF 12 SLOW REPS WITH MODERATE WEIGHT. A 184

MUSCLE & FITNESS

JANUARY 2017

B


SASHA’S WORKOUT

KETTLEBELL ROPE DRAG WORKS: BACK, CORE, LEGS

1) Tie a battle rope to 1 or 2 heavy kettlebells. Stand back so there’s about 4 feet of slack, and grasp the rope with your palms facing inward. Squat down, keeping arms extended. 2) Driving legs to the rear, walk slowly backward, keeping core engaged and staying in low squat.

DO 2 SETS OF 30 STEPS UP AND BACK.

STRAIGHT LEG PRESS-UP WORKS: CORE

1) Lie faceup on a flat bench, grasping the edges of the bench near ears with your legs extended. 2) Press legs upward, bringing your lower back off bench until only shoulder blades are touching. 3) Slowly lower hips back to bench; concentrate on the downward negative, keeping your core engaged.

DO 2 SETS OF 15–20 REPS.

QUICK TIPhips back

wer Slowly lo ate concentr to bench; wnward on the do ing your keep negative, gaged. core en

BARBELLCURLWITH TRICEPS PUSH WORKS: TRICEPS, BICEPS

1) Stand holding a barbell with an underhand grip with arms extended down near thighs. 2) Perform a biceps curl, drawing bar toward shoulders (A). 3) Extend arms forward until they are parallel to floor, flexing triceps (B). 4) Reverse the movement, bringing bar toward shoulders, and then lower weight to start position. That’s one rep.

DO 2 SETS OF 10–15 REPS.

A

B


BONUS EXERCISES:

AB MOVEMENTS

UP-AND-OVER LEG WHIP

WORKS: CORE, ESPECIALLY OBLIQUES AND INTERCOSTALS

1) Place a stability ball inside an upside-down 24-inch plyo box underneath a pullup bar. With a narrow grip, hang from a pullup bar. 2) Keeping legs together, rotate your legs in a circular motion from right to left, moving them in an arc over the ball. 3) Keeping your abs engaged, reverse the motion from left to right over the ball. (Don’t allow legs to touch the ball.) That’s one rep.

A

B

TRX KICK-UP WORKS: CORE; IMPROVES SHOULDER STABILITY

1) Start by placing your feet in the TRX stirrups and assume a plank position. 2) Walk your hands backward until entire body is at about a 120-degree angle to the floor (A). 3) Lower and bend knees toward waist, keeping abs tight (B). 4) Extend legs back upward and hold.

DO 2 SETS OF 15 REPS.

QUICK TIhaPnds

Walk ly back very slow tion si to plank po t. after se

DO 2 SETS OF 15 REPS.


Sasha Banks

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DUSTIN SNIPES

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MUSCLE & FITNESS

J DA EN CU EM AR B YE R2 0 2 1071 6


THE LEVEL UP SERIES:

BICEPS

> Torch your guns from armpits

to wrists with this shirtstretching biceps and forearms routine. BY JOE WUEBBEN

STANDING EZ-BAR CURL LEVEL UP DIFFERENCE: Thereâ&#x20AC;&#x2122;s not a ton of variance between straight bar and EZ-bar curls. Those who prefer EZ-bar typically cite a more comfortable hand position (palms turned slightly in) that reduces stress on the wrists.

JANUARY 2017

MUSCLE & FITNESS

187


L EV E L U P: B IC E P S

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DUMBBELL PREACHER CURL LEVEL UP DIFFERENCE: From the previous workout, preacher curls essentially replace incline dumbbell curls, but the emphasis is different between the

JANUARY 2017

two moves. (Preachers stimulate the biceps short head slightly more, and incline curls work the long head.) The concept of isolation remains the same, though.

OPENER SPRE AD: DUSTIN SNIPES. THIS PAGE: BRIAN KUHLMANN

THERE ARE ONLY so many variations of biceps bice curls, but we prefer pre to discover cover and milk m every last ast one of them. In our November 2012 Novem issue, we gave you ou a biceps workout that touche on all the touched he basics standing curls, basics: incline curls, lying ng curls, and a reverse se curls to t stimulate e the forearms. for More ore than fo four years later, ater, that concept co remains mains largely y intact, only nly with a few minor (yet notice noticeable) e tweaks. aks. This time there will be no lying around. Three of the exercises are standing, and the one seated move will likely be the most painful: dumbbell preachers, with which you’ll go back and forth with little, if any, rest throughout. The other key difference in this workout is a greater focus on the forearms, with two nonsupinated curling exercises (hammers and cable reverse curls). The one area these two workouts share in common: Both will produce a better set of pipes. Do the Level Up workout first, then revisit the Straight Up one three to seven days later. Indeed, milk it for all it’s worth. This cow won’t run dry.


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L EV E L U P: B IC E P S

CABLE REVERSE CURL LEVEL UP DIFFERENCE: The forearms take the brunt of the load, and switching from free weights to cables provides constant tension, which will increase thickness.

STRAIGHT UP* EXERCISE

REPS

Standing Barbell Curl

4

15, 12, 10, 6**

Incline Dumbbell Curl

3

10

Lying Straight-bar Cable Curl

3

12***

Reverse EZ-bar Curl

4

8–10

*As published in the Nov. 2012 issue of M&F. **On your last set, do 1–2 rest-pauses after initially reaching six reps. ***On your last set, do 1–2 dropsets after initially reaching 12 reps.

190

MUSCLE & FITNESS

LEVEL UP EXERCISE

SETS

REPS

Standing EZ-bar Curl

4

12, 10, 8, 8*

Dumbbell Preacher Curl

4

8–12**

Hammer Curl

3

10***

Cable Reverse Curl

3

15

*Increase weight on every set; if you fail before reaching the listed rep count, rest-pause until you get there. **Alternate between arms without breaking, hitting failure each time somewhere in the eight– to 12-rep window. ***Perform two dropsets after initially reaching failure at 10 reps.

JANUARY 2017

HAMMER CURL LEVEL UP DIFFERENCE: Hammer curls still work the biceps, but the brachialis muscle that extends down toward the elbow is brought into play more. Hammers are a nice transition move between standard palms-up (supinated) and reverse (pronated) curls.

IAN SPANIER; BETH BISCHOFF

SETS


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The weight doesn’t need to touch your chest, but make sure your arms break 90 degrees.

BEGINNER QUESTIONS

Which exercises should I prioritize in training? —MAX R., KENT, OH

A:

COMPOUND MOVEMENTS—

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FROM THE MAKERS OF


ASK

SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM

BEGINNER QUESTIONS CONTINUED FROM PREVIOUS PAGE

GRADUATION DAY

A:

WHEN YOU CAN BENCH-PRESS YOUR BODY WEIGHT for one rep, deadlift your body weight for five reps, and perform at least five chinups, you’re welcome to change up your routine and try some more advanced training.

When do I know I’m no longer a beginner? —JUAN S., OLYMPIA, WA

BEN BRUNO is a personal trainer in West Hollywood, CA.

Should I apply heat or ice on my injury? FUEL UP

—GERALD F., BILLINGS, B MT

What should I eat before a workout? —KYLE L P., JOLIET, IL

A:

IF YOU’RE TRAINING early, then a cup of black coffee and some water are fine and may actually ally increase i the amount of fat you burn. If you’re training in the afternoon, then shoot for 25 grams of protein and 50g of carbs an hour before to help you power through your session.

A:

IT DEPENDS ON THE injuries and symptoms. sy Utilize ice during the first 48 to 72 hours to help reduce reduc swelling, to address sharp pains, and to deal with radiating nerve pain. Never apply ice for longer than 15 to 20 minutes at a time, though, or the benefits could cause an adverse reaction. Heat is more beneficial for chronic injuries when pain tends to linger, for symptoms of stiffness, tightness, spasms, and pre-gym to help warm up muscle tissue.

JEFFERY YELLIN, D.P.T., C.S.C.S., is a physical therapist with Professional Physical Therapy in New York.

GETTY IMAGES; ALAMY (2)

SEAN HYSON, C.S.C.S., C.P.P.S., is the senior content strategist for Onnit.

194

MUSCLE & FITNESS

JANUARY 2017


LEE BOYCE, C.S.C.S., is a

ASK

strength and conditioning coach based in Toronto.

KEY POSITIONS

Different sticking points—off the floor, the bottom portion, and the lockout—can be strengthened by training specific positions of your deadlift.

PORTION CONTROL

My deadlift hasn’t budged in a few months. What do I do?

—IVAN —IVAN N K., BROOKLYN, NY

A:

START ADDRESSING different portions of the movement with these techniques:

LOAD A BAR WITH 150% OF YOUR ONEREP MAX and pull as hard as you can, using 10-second intervals, for six rounds each. It won’t budge, but you’ll engage plenty of muscle.

1

LOAD THE BAR WITH 25% OF YOUR MAX, and set safety bars at your upper-shin level. Pull the bar until it crashes into the pins, attempting to pull it through the pins for 10 seconds straight. Repeat for six rounds.

2

SET THE SAFETY BARS TO THIGH LEVEL—to increase the range of motion—and follow the same rules as above.

3

196

MUSCLE & FITNESS

JANUARY 2017

GETTY IMAGES

Muscle & Fitness (ISSN 0744-5105), Vol. 78 No. 1, is published monthly except combined July/August issue which counts as two of twelve in an annual subscription by Weider Publications LLC., a division of American Media, Inc. 4 New York Plaza, 4th 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 507.1.5.2); 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, 50037-0207. 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 and Trademark 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.


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FOR MORE tips and advice,

THE LAST WORD

follow M&F Editor in Chief Shawn Perine on Twitter: @shawnperine

Stay Strong When life throws you lemons, crush them under a 45-POUND PLATE.

LIFE IS FULL OF CHALLENGES,

from start to finish. There are roadblocks, setbacks, missteps, and at times even tragedies that befall every one of us throughout our lives. It’s all part of being human, so, as they say in cheesy sci-fi flicks, resistance is futile. However, while you may not be able to prevent the unforeseen from occurring, you can both prepare for and grow from every negative experience in your life. Personally speaking, when I’m at my fittest, my troubles seem smaller. Conversely, when I miss a few workouts or go off my typical

“ In short, get your ass to the gym, even when you’re not feeling it.” diet, I feel more vulnerable to the vagaries of life. It’s no coincidence that a fit, healthy person is an alert, confident, and energetic person, and someone who is alert, confident, and energetic will always be better equipped to handle whatever challenges life throws at him than someone who is tired, logy, and unsure of himself. As an M&F reader you probably know this already, but it’s a point worth making, especially at a time when so many are feeling stressed and overwhelmed. In short, get your ass to the gym, even when you’re not feeling it. In addition to all of the benefits of regular resistance training and clean eating that we trumpet in every issue of this magazine, the 200

MUSCLE & FITNESS

M&F lifestyle will better prepare you for curveballs. And on the days when you’re not quite feeling up to a scheduled workout, realize those are often the ones when it is most important to get yourself to the gym. Doing so is a small act of fortitude in itself, and research has shown that such acts pay big dividends in terms of feelings of well-being and positivity. And now that you’ve read this issue of Muscle & Fitness

JANUARY 2017

cover to cover, how about grabbing your gym bag and heading out for a good workout? That’s what I’m about to do. Hope to see you there.

CORRECTION The subscriber version of the November edition did not include the last page of our Power Past Plateaus feature. For the full story, please go to muscleandfitness .com/plateaus. PER BERNAL


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Muscle & Fitness USA - January 2017