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R’S EIDE JOE W

JANUARY 2018

JANUARY 2018

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Inside 

JANUARY 2018 VOLUME 78 | NO. 1

IN EVERY ISSUE 6 FROM THE CEO 54 ASK 128 THE LAST WORD

COVER STORY

8 The Prodigy

FEATURES 58 M&F Year in Fitness 2017

88 Soldier Strong

Seventeen fitness stories that rocked the world in 2017, from bodybuilding triumphs to Aaron Judge, plus an inspiring pooch.

64 The Weekend Warriors of Olympia 2017

This military-inspired, barbell-only workout proves that you don’t need to get fancy with your training to see results. Don’t believe us? Try it for six weeks.

With a laser focus and a physique that harks back to the Golden Age, Chris Bumstead is on his way to being the first classic physique superstar.

94 Level Up: Quads

We recap the entire 2017 Mr. Olympia Weekend, from the extended reigns to the upsets.

72 Get M&F-ing Huge! Part 2 Grind through the final phase of Mass, and your dream physique is only four weeks away.

80 Feast Like a Beast Avoid the repercussions of wine-soaked, fatty holiday feasts by opting for these healthier takes on classic dishes.

Rely on these tried-andtrue mass builders for big and powerful quads.

100 On the Bright Side With two hit shows and the new Netflix film Bright to his name, Brandon Larracuente stays humble and fit.

108 Cardio Workouts from Hell Gain endurance and burn up to five pounds a month with this killer cardio blast.

118 Super set for Super Size Muscle growth is a sure bet with this time-saving technique.

80

SECTIONS 14 TRAIN

34 EAT

44 EDGE

Use loaded carries to strengthen your abs and blow up your back and shoulders; spark biceps growth with this fresh curl; the sideplank cable row will bulletproof your core; how to work up to a clapping pullup.

A low-cal spin on traditional appetizers; the M&F staff rates chocolate chip granola bars by taste; comparing the macros of white wine and champagne; cook with nut butters to kill cravings.

Blair Redford of The Gifted uses kettlebells to add lean mass; train like Pittsburgh Steelers linebacker James Harrison; how to throw a cartwheel kick; Randy Lloyd’s inspirational road to recovery.

ON THE COVER CHRIS BUMSTEAD /// Photograph by STEVE SMITH


CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker

UK EDITION

CHIEF EXECUTIVE OFFICER Nick Orton

www.muscleandfitness.co.uk

CHIEF EXECUTIVE OFFICER UK MANAGING DIRECTOR Nick Orton Carl Walker EDITORIAL UK MANAGING DIRECTOR Carl Walker e-mail: c.walker@bodypower.com EDITOR e-mail: editor@bodypower.com

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EDITOR IN CHIEF

Shawn Perine

EDITORIAL

Zack Zeigler; Shawn Donnelly; Andrew Gutman; Paul “Triple H” Levesque; Yeun Littlefield; Jeff Tomko; David Wright; Adam Bible

CONTRIBUTORS

Edgar Artiga; Per Bernal; Kevin Horton; Dwayne Jackson, Ph.D.; Matthew Kadey, R.D.; Sam Kaplan; Tim Mantoani; Greg Merritt; Myatt Murphy; Dennis Nishi; Rob Orlando; Travis Rathbone; Tim Scheett, Ph.D.; Dustin Snipes; Matthew Solan; Ian Spanier; Marie Spano, R.D.; Steve Stiefel; Gregg Wangard; Joe Wuebben

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MUSCLEANDFITNESS.COM

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MANUFACTURING & PRODUCTION Ann McCaffrey; Marc Melcher

Founder and Chairman Emeritus JOE WEIDER (1920–2013) We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts and letters. Membership on the Editorial Advisory Board does not imply endorsement of any product or service advertised in this magazine. Views expressed in advertisements and editorials are not necessarily those of Muscle & Fitness or the Editorial Advisory Board. Reader discretion is advised. Please consult your doctor before beginning any exercise or diet programme, or when making changes in an existing programme if you have any doubts about your health status.Every care is taken to assure the accuracy of the information in M&F, but no responsibility can be accepted for the consequences of actions based on the advice contained herein. BodyPower Publishing Ltd makes every effort to ensure that the advertising contained in M&F is derived from respectable sources. It does not, however, assume responsibility for the advertisements, nor any claims and representations made therein, nor the quality or delivery of the products/services themselves. Editorial articles relating to food supplementation and sports nutrition reproduced in this issue of Muscle & Fitness, are for information purposes only and are not intended to solicit or otherwise promote any commercialised product containing the mentioned supplements. Muscle & Fitness is distributed on an international basis. To the extent permitted by law,Weider Publications, LLC, a subsidiary of American Media, Inc and its affiliates: BodyPower Publishing Ltd, do not accept liability for the effects of reported supplements or products, legal or illegal or any loss, injury or damage caused by their use. It is the responsibility of the individual to abide by the laws and dosage allowances specific to their country of residence. Always consult a doctor before commencing supplementation or changing dosages. Some supplements may not work effectively outside specific dosage ranges and may potentially cause harm if taken in excess. Not all supplements, combinations of supplements, or dose ranges of supplements may be suitable, safe or effective for everybody. Copyright © (2017) BodyPower Publishing Ltd. Published under license from Weider Publications, LLC, a subsidiary of American Media, Inc. All rights reserved. Reprinted with permission. ‘Muscle & Fitness’ is a trademark of Weider Publications, LLC, a subsidiary of American Media, Inc. and may not be used or reproduced without the permission of Weider Publications, LLC. The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice of a qualified health care practitioner.


F R O M

T H E

C E O

By Nick Orton

officials controlling the sport. The irony is that being underground has partly b e en a d r iver for i nc rea s i n g t he popularity of the sport, because young people will always want something which is mysterious and dark, in favour of acceptable and sanitised. Ten years on and I can see two things clearly. One, there are so many more people who are passionate about the sport of bodybuilding. Two, the main media still sell their stories on negatives in the U K a nd ou r successes a re ra rely published or recognised on TV and mainstream channels.

BODYBUILDING IS THE UK’S NATIONAL SPORT

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ll hail British bodybuilding because we are the biggest m a r ke t i n E u ro p e a n d we seriously out gun much larger cou nt r ies i n comp et it ion s . British Bodybuilding is alive, well, and consistently producing world class physiques across all classes. It is an incredible achievement that our small nation continues to perform so well. We represent well internationally, sending top class athletes right around the world to showcase the depth of talent that we have in the UK. It’s a bold statement, but surely bodybuilding IS our NATIONAL SPORT…we are damn good at it. 06

MUSCLE & FITNESS / JANUARY 2018

So why is it that the mainstream press in the UK love to hate bodybuilders? Why does the death of a bodybuilder automatically get linked to drug misuse and make the headlines, when the crowning of new world champions goes u n repor ted by ma i nst rea m media? It’s a bizarre approach to a sport which is loved by so many-and the love for bodybuilding has never been greater than today. Te n y e a r s a g o , w h e n I s t a r t e d BodyPower, there was a stranglehold on competitors, where newcomers were discouraged from joining what was pretty underground from the

The UK isn’t alone in its approach, although it’s pretty much the worst nation for demonising its sporting elite. Compared with nations in Asia, the contrast couldn’t be more different – for example, in India, bodybuilders are worshipped, treated like celebrities, honoured for their achievements, and rightly so. I spend a lot of time in India with BodyPower, and I can see that recognising bodybuilding successes has been massively positive for the overall fitness of the nation. It’s a simple formula which the UK really need to get a grip on. The best in any sport are revered by fans/ followers, and are influential because of this. It makes sense to me to recognise those at the top of their sport, so that they can influence more. This is how you change a nation and if done correctly, can be massively beneficial to millions, just as it has been in India. Rather than jump on the stereotype of ‘meat head’, doesn’t it ma ke sen se to fo c u s on t he commitment required to get into show condition, and to look at the discipline required to train and diet. Here at Muscle & F it ness we w i l l continue to recognise the best, reward achievements, and encourage the next generation…it’s all about you. All hail our national sport and the British Bodybuilder, the best in the world.


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THE

PRODIGY > Though he’s only 22 years old,

came within three points of shocking the bodybuilding world and winning the Classic Physique Olympia in Las Vegas in September. Raising the question: Is the young phenomenon destined to be the first classic physique superstar? CHRIS BUMSTEAD

BY JIM SCHMALTZ /// PHOTOGR APHS BY STE VE SMITH

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H R I S BU M STEAD FE E L S LI K E AN ANOMALY: BOTH A throwback to bodybuilding’s past and a portent of a more promising future for the sport. Bumstead came out of nowhere—well, Canada— to win the classic physique division of the esteemed Pittsburgh Pro contest on May 6. He then took that momentum into the Classic Physique Olympia in Las Vegas on Sept. 15, when he lost to Breon Ansley by a razor-thin margin—some observers say the newcomer should have won the contest outright. At age 22, Bumstead has more potential than Kendall Jenner has selfies. In other words, seemingly limitless. It’s easy to imagine him winning the Sandow sooner rather than later.

Bumstead hardly looked like a newcomer in Vegas when he took the stage at Orleans Arena, displaying polished posing skills, including a vacuum pose that nearly brought the house down and would have earned a nod of approval from Frank Zane, whose vacuum pose was legendary. At 6’, 225 pounds, Bumstead is perfectly proportioned for the classic category. With his mountainous delt span, streamlined torso, tight abs, and 8

MUSCLE & FITNESS / JANUARY 2018

days when proportion ruled the sport, but not at the expense of strength and mind-blowing body parts, like Sergio Oliva’s and Arnold Schwarzenegger’s. The classic physique division is only two years old, and competitors are just as excited as the fans are about this new category. It’s already drawing bodybuilders from more established classes. Some, like Ansley, are from the 212-pound division, while others have crossed over from men’s physique, dramatic shoulder-to-waist ratio, his physique is an aesthetic masterpiece in tossing aside their boardshorts for the beefier but still aesthetically pleasing the mold of the Apollonian ideal. The classic look. Ottawa, Ontario, native has been Bumstead didn’t hesitate when the training for eight years and competing IFBB announced the formation of the since 2014 in traditional open bodyclassic physique division. He knew it building shows. While he hails from a was for him. traditional bodybuilding background, “It’s definitely an amazing category,” Bumstead has flirted with powerlifting, though he looks nothing like the diesel he says. “As soon as they announced it, I was dead set on it. I’m happy with beasts of that sport. His body displays power and artistry, harking back to the how I look and feel.”


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C H R I S BU M ST E A D The judges at the Pittsburgh Pro felt the same way, awarding Bumstead the first-place trophy in a surprise triumph for the young prodigy. The win qualified him for the Olympia, but Bumstead knew he had work to do before going up against Ansley, the reigning champ Danny Hester, and the rest of the top bodies in the quickly expanding division. “There were some body parts I wanted to bring up,” he says. “I focused a bit less on my legs, because they have always been one of my overpowering body parts. I put in an extra arm day and trained my back a little harder.” Bumstead also calibrated his diet to maintain his favoured onstage weight of 225 pounds. “I made my

game. I figured if that is what we’re trying to embody, then practice like those pros. I’ve always practiced the vacuum and have tried implementing it in my posing routine. It really helps keep my waist as small as possible. Nothing looks smaller than a vacuum waist, so it really brings back that classic look.”

Trains Like a Beast, Looks Like a God TO AVOID A THICK WAIST, Bumstead

surprisingly limits his ab work. “I’ve never been a big advocate of training abs,” he says. “I find that they get worked through other exercises by being forced to stabilize the body. If you work your abs too heavy with weights, it’s just going to grow your waist.” When he does work his abs, he favours body-weight movements, including leg raises and light crunches off a bench, among other basic exercises. But don’t let his light

I PUT IN AN EXTRA ARM DAY AND TRAINED MY BACK A LITTLE HARDER. weight limit a few days before the show, and it just made it a lot easier for my body to fill out and carb up. It was easier getting in better conditioning to match the guys on the Olympia stage.” It showed. Bumstead not only was ripped and balanced but displayed a thin, carved midsection that allowed him to pull off that elusive vacuum pose—a staple of the Golden Age that you never see in the headlining Mr. Olympia contest anymore, a fact not lost on the young Canadian. “It’s called classic physique for a reason,” Bumstead says. “When you look back at the original big guys like Frank Zane and Arnold Schwarzenegger, the vacuum pose helped put them at the top of their 10

MUSCLE & FITNESS / JANUARY 2018

Shot on location at EOS Fitness, L as Vegas,NV


C H R I S BU M ST E A D because I feel that they work the best to cap my shoulders. And I always start and finish with a lot of rear-delt exercises just to even out the shape of my delts.” Crazy, but it works. Just look at the accompanying photos for proof.

Classic Eats for a Classic Look

ab work fool you—Bumstead is a heavy-volume, heavy-poundage advocate when it comes to other showpiece body parts. His training is influenced by his Golden Age hero Tom Platz, the original king of quads and one of the most intense lifters in bodybuilding history. “I’ve always looked up to Tom Platz—his freaky legs and his crazy style of training,” Bumstead says. “I remember seeing videos of him squatting for countless reps with 400, 500 pounds and just killing himself. It’s why my legs are one of my most

developed parts, because I’ve always loved Platz and pushing big, heavy weights on squats.” In fact, he brings a Platz-level intensity to his shoulders, too. “My shoulder training is a combo of heavy weights and high volume,” Bumstead says. “I’ve always shoulderpressed almost as much as I can bench-press. I just go as heavy as possible, overhead pressing about 300 pounds. Then I go into extreme high-volume lateral raises. I’ll do 10 to 12 sets [of 12 to 15 reps!] of just lateral raises in some workouts

AS AN INSTINCTIVE bodybuilder, Bumstead doesn’t have a set routine for shoulders. “I change it every workout,” he says, though he always sticks to his high-volume, heavy-poundage philosophy. Yes, this was a common style of training in the Golden Age, when Franco Columbu, Arnold, and Dave Draper all but lived in Gold’s Gym in Venice, CA, training like possessed men. While that style of training isn’t for everybody, Bumstead stresses that you should find a routine that broadens your delts and upper back while thinning your waist, whether or not you’re a competitor. “I think it’s something all bodybuilders should work on,” he says. “You want to have the smallest waist possible with the biggest legs and the biggest shoulders. It’s definitely something I work on.” While Bumstead may train like the old-school stars, he eats and supplements like a 21st century athlete. The Golden Age body­builders slammed down gallons of milk, raw eggs, and desiccated liver, but today’s pros have decades of sports science and empirical research from different eras of bodybuilding to help guide them. As with his training, Bumstead’s approach to diet is straightforward and consistent. He’s not trying to reinvent the wheel or that Tupperware of chicken and rice. He sticks with the enduring staples of decades of bodybuilding: chicken, oatmeal, eggs, ground turkey, and veggies. “My nutritional philosophy is nothing crazy,” he says. “When I’m doing contest prep, I eat the same thing every day. I usually have six meals, and it’s MUSCLE & FITNESS / JANUARY 2018

11


C H R I S BU M ST E A D the same thing every day. I stick to whole foods and start with a certain amount of calories and just chip away at it. I’ve prepped where the only carb I ate for 12 weeks was rice, just because it was consistent. It tasted good, and my body felt good.” For supplements, he takes BCAAs in the morning, then takes more of these key aminos throughout the day. He uses MHP products and downs a shake before and after training. The key, he says, is consistency. Don’t over think it.

on my diet and supplements, then that’s what’s going to put me on top.” While he’s not quite at the sport’s summit, he served notice in Las Vegas on Sept. 15 that he’s coming for bodybuilding’s biggest trophy. The battle between Bumstead and Ansley is sure to be repeated next year, as more rising stars continue to find their way into the nascent classic division. Bumstead will consider doing the Arnold Sports Festival next year if the

Back to the Future BUMSTEAD’S NO-NONSENSE philosophy mirrors that of a great from the Golden Age of the sport, Dave Draper, who famously said about bodybuilding: “The secret is there is no secret.” “I’m young, but I’m already a believer that there are no secrets, and it all comes down to being consistent, being the hardest worker,” Bumstead says. “So if I can come in every day in the gym, push myself the hardest, and stay

I WANT TO GET THE OLYMPIA. THE GOAL IS TO HOLD IT FOR AS LONG AS POSSIBLE.

category is included in the slate of contests. But either way, he’s going to put most of his focus on the Mr. Olympia in 2018. And once he gets the Sandow in his hands, he intends to hold on to it. “I want to get the Olympia, for sure,” Bumstead says. “When I get it, the goal is to hold it for as long as possible. I’m so young right now, and I’ve gotten so close already. I feel it’s definitely an attainable goal.” In the meantime, the classic prodigy is sticking to his roots. He’ll stay in Ottawa, where he attends college part-time, studying health sciences. But make no mistake: Bumstead is the first of a new type of body­ building superstar. With grumblings about the bloating mid-sections of some of the big boys in this year’s main Mr. Olympia show, some bodybuilding fans are wondering if classic should be the standard of the entire sport and not just a warm-up act. In Chris Bumstead, they may have their best argument.

DELTS FOR DAYS Chris Bumstead’s Killer Shoulder Blast

CLASSIC PHYSIQUE OLYMPIA runner-up Chris Bumstead nearly won in September, partly thanks to his bulging, bowling-ball delts that highlighted his shoulder-to-waist ratio, a key feature in the classic look. With a background in powerlifting, Bumstead loves to lift as heavy as possible, working in a few challenging intensity techniques during every routine. He also acts like the bodybuilders from the Golden Age of the sport, who toiled in the gym doing high sets and reps with superheavy poundages. On the next page, Bumstead shares one of his favourite delt programs. Feel free to adjust the sets and reps to suit your ability, but use the intensity techniques. He also suggests a thorough warm up and delt hangs to finish the routine. (See the instructions below the workout.) 12

MUSCLE & FITNESS / JANUARY 2018


C H R I S BU M ST E A D

BUMSTEAD’S

SHOULDER BLAST EXERCISE

SETS

REPS

SINGLE-ARM REAR FLYE

4

10–12

DUMBBELL PRESS*

4

8–10

STANDING BARBELL PRESS**

4

12–15

LEANING DUMBBELL LATERAL RAISE***

6

8 (FIRST 3 SETS), 10 (REMAINING 3 SETS)

REVERSE PEC DECK

4

8 TO FAILURE (GO AS HEAVY AS POSSIBLE)

DUMBBELL FRONT RAISE

3

20

DELT HANG****

2

45 SEC. EACH

* Start with 2 warm-up sets, then do the

4 sets as heavy as possible. Do the concentric portion fast, shooting out at bottom, then slowly bring the weight down. ** Use lighter weight. Perform reps superstrict and slow. *** Hold the weight at the top of the rep for 3 seconds for the first 3 sets. Do the other 3 sets the standard way. **** Sit upright on a bench and hold 2 heavy dumbbells (as heavy as possible). Let the weights hang slightly behind you, stretching your traps and delts. Hold for 45 seconds.

FOR MORE on Chris Bumstead, follow him on Instagram @cbum_.


THE LATEST IN TRAINING, RECOVERY, AND GEAR

GET LOADED

Six carry variations to load your frame with muscle.

T

o build a rock-hard core, grip strength, and a big upper back, the loaded carry reigns supreme. You’ve probably done the basic farmer’s walk, but now it’s time for a new twist on this classic muscle-building move.

WHAT IT IS Loaded carries have you toting around various tools in different positions. They don’t target one muscle. Instead, they hit many, as well as your entire nervous system.

TRAP-BAR CARRY DO IT: Stand in the trap bar, grab the handles, and walk forward and backward for distance.

14

MUSCLE & FITNESS / JANUARY 2018

Photographs by Per Bernal


By Chris Gray, C.S.C.S.

1. TRAP-BAR TRIFECTA

The neutral-wide grip handles of the trap bar are easier on the shoulders. This versatile tool also allows you to stand inside it with the weight aligned with your sides, which is generally a more optimal position. Try these three trap-bar variations: TRAP-BAR OVERHEAD CARRY DO IT: Standing in front of the trap bar, grab the handles and curl and press the bar overhead. Brace your core and begin to walk forward for distance.

TRAP-BAR FRONT CARRY DO IT: Hold the trap bar by its handles with arms bent at 90 degrees. This move is sure to blow up your shoulders, biceps, and traps.

HOW TO DO IT:

HOW TO PROGRAMME:

1For single-

2 Use lighter

3 Add three

1Pick up the

2 Move

3 As you get

arm carries, walk 10 to 20 yards or 10 to 15 seconds for each arm for 2 to 3 sets. Double the distance or time for dual carries.

weights for longer distances or as a warm-up. If you’re using heavy weights, shorten the distance and implement as a finisher.

carry variations a week to your traditional workouts.

item, brace your core, and stand up tall with your shoulders peeled back and eyes forward.

forward, taking small, choppy steps with a slight bend in your knees.

comfortable with the loaded weight, your stride length can open up as long as your posture stays solid.

F I V E M O R E L O A D E D - C A R R Y VA R I A T I O N S > MUSCLE & FITNESS / JANUARY 2018

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T R A I N

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L O A D E D

2. DUAL OVERHEAD

This variation, in which you carry two kettlebells or dumbbells overhead, will help pack on size to your shoulders and the smaller supporting muscles like the triceps and traps. You won’t be able to go as heavy, but that’s OK. Just increase the distance that you walk for optimal time under tension. DO IT: Pick up two kettlebells and press them directly overhead, keeping a slight bend in your elbows. Work on keeping your rib cage tucked down and in, and aim to get your biceps as close to your ears as possible.

3. SINGLE-ARM FRONT-RACK CARRY

This one-sided, front-loaded carry will make your core fire like crazy while helping correct piss-poor posture. DO IT: Clean one kettlebell so it’s in the front-rack position. Brace your core, then begin to walk forward.

BALANCING ISSUES? For the bottoms-up carry, point your elbow directly ahead, or to alleviate pressure, externally rotate the shoulder slightly and point the elbow outward a bit.

4. SINGLE-ARM BOTTOMS-UP CARRY

This variation increases strength and stability in your core and shoulder as you fight to balance the kettlebell. DO IT: Hold the ’bell bottoms up by the handle. Keep arm bent at 90 degrees. 16

MUSCLE & FITNESS / JANUARY 2018

Shot on location at Global Fitness Studio, Gardena, CA


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T R A I N

G E T

L O A D E D

5. GOBLET CARRY

The goblet carry is another variation that will challenge your core immensely, since all the weight is front loaded. In addition to fixing that desk-jockey posture, your biceps, shoulders, lats, and forearms will be burning. DO IT: Grab a kettlebell by the horns and bring it up to your chest (bent arms), about an inch off your sternum. Then begin to walk forward or laterally.

WANT MORE OF A CHALLENGE? Perform this carry walking backward.

6. DUAL CARRY

This spin on the farmer’s walk has you holding one weight overhead while carrying the other at your side. As with most of the carries here, this is a test of shoulder strength. But the offset weight will also challenge your core as you fight to stay completely upright. DO IT: Hold one kettlebell at your side and a slightly lighter one overhead, keeping a slight bend in your elbow. Be sure to switch sides each set to avoid imbalances. 18

MUSCLE & FITNESS / JANUARY 2018


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T R A I N

M O V E

O F

T H E

M O N T H

By Prince Brathwaite

BAND TOGETHER

Add a resistance band to your dumbbell curls to activate new muscle.

T

here is no shortage of curl variations to sculpt a headturning set of pipes. The go-to is usually the barbell curl, while variations such as EZ-bar curls to ease wrist pain and hammer curls to create denser bi’s are also options. But the banded dumbbell curl is an often-overlooked variation that’s incredibly useful. Looping a band on the inside of two dumbbells forces your forearms to turn inward and stay that way, which activates even more muscle than a standard curl. Why? Because you’re now fighting to keep your palms facing up as you lift the weight. This new, literal twist on the curl isn’t easy, but it’s definitely worth it.

FORM TIP With your palms up, curl with a slow, controlled, full range of motion to recruit more muscle fibres.

HOW TO DO IT

BANDED CURL

1

Stand on the middle of a looped resistance band.

2

Loop both ends of the band around the inside of the dumbbells while holding them with your palms up.

3

Brace your core and then curl the dumbbells up until they reach about shoulder level.

20

MUSCLE & FITNESS / JANUARY 2018

Photographs by Per Bernal


T R A I N

A B S

&

C O R E

By Matt Pudvah, C.S.C.S.

SIDE HUSTLE

Add rows to your side plank to build a crazy-strong core.

W

hen working abs, most guys crunch away to target their rectus abdominis (the blocky, aes­thetic portion of your midsection). Those same guys also end up with a weak core, which is a problem when you consider that it’s activated during main lifts like the back squat and deadlift. One way to fix this is to work on your rotational strength—that is, your ability to resist core rotation. The stronger your ability to resist, the more stable you’ll be during major compound movements, making you better at them. The side-plank cable row, which has you row weight while in a side-plank position— forcing your core stabilisers to fire like crazy—should become a staple in your routine. Oh, and you’ll build a set of well-defined obliques, too.

TRAINER TIP You can also wrap a thin superband around a pole or a power rack for a lighter pull.

HOW TO DO IT

SIDE-PLANK CABLE ROW

1

Set a cable machine to the lowest setting with a D-handle attached and assume a side-plank position—propped up on your elbow, legs straight, core tight, feet stacked. Photographs by Per Bernal

2

Facing the cable, reach for the cable with your top hand, making sure it fully extends before pulling.

3

Drive through your forearm and the edges of your feet to keep your hips off the floor.

4

Row the weight to your side, leading with your elbow. Do not let your hips rotate.

FORM TIP: To help stabilise, press your bottom forearm and hand, palm down, into the floor, effectively creating tension in your shoulder and lat.

MUSCLE & FITNESS / JANUARY 2018

21


T R A I N

B O D Y

W E I G H T

TAKE YOUR PULL-UP TO NEW HEIGHTS

Clapping pull-ups aren’t the most important move in your training repertoire, but doing them is an impressive show of strength.

D

on’t expect the clapping pull-up to be the catalyst for supersizing your upper body. To do that, rely on moves like heavy rows and bench presses. However, the clapping pull-up does require serious core stability and

upper-body power to execute. If you can do one (or 10), give yourself a golf clap. It you’re not yet able to perform a clapping pull-up—and there’s no shame if you can’t yet—use the form-­ focused, power-building tips at right to make it happen.

By Lee Boyce, C.P.T.

3 S T E P S T O. . .

SERIOUS POWER Use these three power-based exercises to help build upper-body explosiveness.

MEDICINE BALL SLAM Hold a medicine ball overhead and, in one motion, propel the ball to the floor, using your entire body. Perform sets of 6 to 15 reps.

PLYOMETRIC PUSH-UP Perform a basic push-up but with enough force so that your hands leave the ground. Do not clap them, though. Perform sets of 6 to 10 reps.

OVERHEAD THROW Find an empty field or gym with a high ceiling. Holding a med ball in a full squat, fully extend your body and launch the ball behind you. Repeat for sets of 4 to 6 throws.

HOW TO DO IT

C L A P P I N G P U L L- U P

1

Hang from a pullup bar with a grip that’s slightly wider than shoulder width. Make sure that your arms are fully extended.

22

2

Squeeze your shoulder blades together and pull yourself up until your chin is over the bar. You can use a little body English to increase your power.

MUSCLE & FITNESS / JANUARY 2018

3

Let go of the bar, clap your hands together, and then catch yourself on the bar, ideally in the same hand position. Brace for the negative rep.

FORM CHECK Squeeze your shoulder blades together before pulling to recruit more back muscles. This will increase your power and prevent your elbows and shoulders from carrying most of the load.

Photographs by Per Bernal


T R A I N

S P E E R

O F

I N F L U E N C E

By Andy Speer, C.S.C.S.

SKIP THE EXCUSES

Squeezing in workouts this month can be challenging—unless you have a plan to conquer the holiday rush. HYPERTROPHY If you have only 30 minutes, try this timed lifting method to maximise your pump. It’s a modified version of one of my favourite bodybuilding plateau busters, Vince Gironda’s 8x8. For the sake of time, we’ll make it 5x5. But don’t worry, you’ll still get the cell-volumising pump to fill out that holiday sweater that Grams knit for you. The protocol is simple: Work for 30 seconds, rest for 30 seconds. Do this five times, then move on to the next exercise and do the same for it. Keep weights moderate. You are chasing the pump; this is not a strength routine. For chest/triceps, do: Close-grip bench press, incline dumbbell press, decline cable flye, triceps cable extension, and push-up. For legs, do: A squat variation, Romanian deadlift, rear-footHIIT IT

JUMP ROPE WORKOUT DIRECTIONS: Perform all exercises for

1 minute with no rest between moves. Do 3 rounds.

elevated split squat (all right leg, then all left leg), and hamstring curl. For a full-body workout, do: A squat variation, standing dumbbell shoulder press, seated cable row, push-up, and EZ-bar curl or weighted crunch. Remember: Coming to failure is acceptable and even ideal on the last set of each exercise. Focus on the concentric (positive) motion. You will also get a metabolic hit from the constant movement and short rest periods.

EXERCISE

TIME

JUMP ROPE

1 MIN.

OVERHEAD SQUAT WITH JUMP ROPE

1 MIN.

FAT LOSS/HIIT

SQUAT JUMP

1 MIN.

BEAR CRAWL

1 MIN.

LATERAL PLYO PUSH-UP

1 MIN.

ALTERNATING SCISSOR KICK

1 MIN.

ALTERNATING FORWARD LUNGE WITH OVERHEAD REACH AND ROTATION*

1 MIN.

Stuck in the house—or somewhere with no weights—over the holidays? Bring a jump rope and do this challenging circuit (at left) every other day to burn off the holiday fat.

NO EXCUSES Even with a busy holiday schedule, you can still get in a great workout.

Rest 1 minute between rounds. Perform this while holding the jump rope with *hands shoulder-width apart.

Photograph by Jay Sullivan

MUSCLE & FITNESS / JANUARY 2018

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T R A I N

B E A S T

M O D E

4 TIPS FOR GETTING HUGE Eddie Hall reveals how he overcame a height and weight disadvantage at the 2017 World’s Strongest Man.

A

t 6ft 3 ins tall and weighing just over 400 lbs, I can hardly be considered small. But compared to my two main rivals at this year’s World’s Strongest Man – American Brian Shaw and Iceland’s Hapthor Bjornsson – I had a considerable size disadvantage. Brian is 6 ft 8 ins and Thor is 6 ft 9 ins so l was giving away about half a foot in height and some 20 lbs to 30 lbs in weight. I was up against giants; the supermen of the world. People said I’d never beat them because they’re so big and athletic. But there is always an answer. There is always a way. Nothing is impossible. That’s what drove me – to show that if you put your heart and soul into something you can achieve anything. It was the same with the 500 kg deadlift – people said I’d never do it. But I did and I was determined to find a way to beat Brian and Thor. Here’s how I did it.

1

PERMA BULK

I knew I had to get bigger so I ate bucketloads of food daily. My weight increased by a stone (14 lbs) every year of my life until last year when I actually weighed more than my age, which is 29. I maxed out at 30.5 stone (428 lbs) and realised I was getting too big. I couldn’t move around properly or put my shoes and socks on but I felt so strong. So I went down to 190 kg (419 lbs) for the World’s Strongest Man.

2 FIND OUT MORE proteindynamix.com 24

MUSCLE & FITNESS / NOVEMBER 2017

EAT MORE FATS

In the 12 months leading up to the World’s Strongest Man I ate a lot more fats. I couldn’t eat enough food to put weight on so I swapped some carbs and protein for fats just to add bulk. I ate more animal fats, such as sausages and pork and other fats, like coconut oil, nuts and peanut butter. It’s tough to count such huge amounts of calories but I was easily consuming 12,000 a day.


By John Plummer

2.2G SUGARS

3G NET CARBS

3

TAKE SUPPLEMENTS

4

CARB UP

I’m lucky to have my own product range with Protein Dynamix called the Eddie Hall Series. I made particular use of the mass gainer, BCAAs and creatine.

The World’s Strongest Man lasts a week and during this time I ate lots of slow release stuff like porridge and pasta and had plenty of energy drinks. I relaxed on the protein – my body didn’t need it as much. Photograph by Christopher Bailey

20G PROTEIN

GET YOURS NOW proteindynamix.com


T R A I N

F I N I S H E R S

STRAIGHT-UP BALLIN’ Slam and jump your way to sharp abs while building serious power. BALL + BOX FINISHER When to use it: This is more of a cardio and abs workout, so tack it on at the end of any strength training or hypertrophy workout. If you performed a highintensity routine, you’ll probably be too tired to perform this right. Why do it: Slamming a ball from overhead taxes your core as you extend and contract your entire body to slam the ball downward as hard as you can. It also engages muscles in your upper and lower body, like your hamstrings, shoulders, triceps, and glutes. The best part? In addition to becoming a more ripped and explosive human, you’ll relieve some serious stress. Get it done: Perform one slam, then immediately perform 10 box jumps. Be sure to land softly, heels first, and to step down off it. Then perform two slams and nine jumps. Continue adding one slam and removing one jump until you reach 10 slams and one jump. Perform two rounds with a three-minute break between rounds.

TRAINER TIP

FINISHER

BALL+BOX COMBO EXERCISE

SETS

REPS

BALL SLAM

10

1–10

BOX JUMP

10

10–1

26

MUSCLE & FITNESS / JANUARY 2018

Take your time to set up for the next rep so that when you explode, it’s a quality effort. Quality over quantity. Photographs by Per Bernal


By Adam Bible // Workout by Lee Boyce, C.P.T.

Slam Ball vs. Medicine Ball

1

2

3

4

Know the difference between these spherical tools, and use them to boost your power output while working up a sweat. MEDICINE BALL

Both balls can range anywhere from two to 50 pounds, but the main difference is that a medicine ball (shown at left) is softer, is a little larger in diameter, and will bounce back when tossed against a wall or slammed to the floor—some balls have less bounce than others. Best for: Wall tosses, diagonal chops, push-ups, and partner drills—like sit-ups to overhead tosses and chest passes.

SLAM BALL

A slam ball is more compact and built with a harder shell. It’s made to be thrown anywhere—inside or outside. And because it won’t bounce back, you can throw it as hard as humanly possible. Best for: Overhead slams, broad jumps to passes, lateral throws, chest passes.

MUSCLE & FITNESS / JANUARY 2018

27


T R A I N

F O R M

C H E C K

2

5

REASONS YOUR PUSH PRESS SUCKS Odds are you’ve been missing out on the full benefits of this power builder.

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MUSCLE & FITNESS / JANUARY 2018

5

3

1 4


By Brad Baldwin, C.S.C.S.

T

he push press allows you to use leg drive, when pressing, to build a powerful upper body. A little lower-body means you can add more weight on the bar than you could if you were to perform a standard military press. Of course, more weight on the bar translates to a greater muscular response. Unfortunately, most people don’t do it often because it’s difficult to learn, and when they do, well, their form is far from ideal. Here are five reasons you might be struggling with the movement and how to correct it.

FIX THESE PUSH PRESS PROBLEMS

1

Your knees shoot forward

If your knees shoot forward when you dip down, then there’s a good chance your hips aren’t dropping straight down to transfer maximal force. Instead, push your knees outward on the dip, as you would with a squat, to better use your power.

3

You’re not breathing properly

Breathing sounds simple enough, but a lot of people—both newbies and pros—screw this up, which is a shame since proper breathing can add several reps to your set. Before you start the dip, take a big breath into your belly. Exhale at the top of the push press, then inhale again when the barbell descends to your shoulders. Repeat this process for every rep.

5

2

Your bar placement is wrong

Ideally, the bar should be resting on your shoulders and clavicle— not too far forward and not pressed up against your neck. This lines the weight up with your hips so that when you press, you can transfer all your force in one straight line.

4

Your grip is off

The proper grip can vary by a few inches from person to person, but the ideal range is between the start of your deltoid and six inches outside it. Any wider and your leverage will be weakened. Any closer and your elbows won’t be in the right position to help you drive the weight overhead.

You’re not catching the weight

One thing new push pressers don’t think about is how to absorb the weight on the descent. When you become pretty strong at the movement, and the weight begins to add up, you put your rotator cuff in danger when you slowly lower the weight down as you would with a military press. Instead, let the bar fall at a reasonable speed and bend your knees a bit, so you dip about three inches. This will ensure that you catch the falling weight and absorb the load more efficiently. Photographs by Edgar Artiga

MUSCLE & FITNESS / JANUARY 2018

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T R A I N

T R A I N I N G

M E T H O D S

PICTURE PERFECT By lifting with only a small percentage of your 1RM, you’ll be able to perfect your form.

5/3/FUN 30

MUSCLE & FITNESS / JANUARY 2018

Follow Jim Wendler’s classic plan to become the strongest version of you. Photographs by Per Bernal


By Brian Matthews, C.S.C.S.

S

ince it debuted in 2009, millions of satisfied strength disciples have pledged their allegiance to the church of Jim Wendler’s 5/3/1 training protocol. There are four variations available on jimwendler.com, and they all share one fundamental principle: progression over time. Wendler’s no-nonsense, bare-bones approach to strength development spurned personal bests in practitioners from Kansas to Kathmandu. For those who have heard about the system but were uncertain on how to do it, let us school you in the ways of 5/3/1.

WHAT IT IS A programme that centres on just four compound lifts: the bench press, back squat, deadlift, and overhead press. Wendler uses a periodised plan, in which you alternate volume and intensity based on a percentage scale to ensure safe and effective weekly progression. Wendler believes in small weight jumps with an emphasis on form to perfect the movement.

HOW TO DO IT You’ll follow a three-week cycle, performing three sets of five reps in Week 1, three sets of three reps in Week 2, and three sets of five reps, then three reps, then one rep during Week 3. Each set and rep scheme will be accompanied with different percentages for you to base your sets on.

After two three-week cycles, you’ll go back to Week 1 and try to set a rep record with the original weight on your last set. The same goes for Weeks 2 and 3. After you find your new rep max, you’ll use a one-rep max calculator (which you can find online) to find your new max and start the cycle over. For the accessory protocol (listed as “First Set Last”), you’ll perform the same movement for five sets of 10 reps in Phase 1 and five sets of five reps in Phase 2. Load the bar with the amount of weight that you used for the first set of that specific day.

W E E K LY S C H E D U L E WEEK 1: EXERCISE

SETS

REPS

BENCH PRESS

3

5

DEADLIFT

3

5

SQUAT

3

5

OVERHEAD PRESS

3

5

FIRST SET LAST*

5

10

WEEK 2: EXERCISE

SETS

REPS

BENCH PRESS

3

3

DEADLIFT

3

3

WHY IT WORKS

SQUAT

3

3

The secret sauce in Wendler’s programme isn’t a secret at all. Rather, it’s just small, incremental progression and consistency. By using manageable weight, you’ll A) grease the groove with your lifts, making you better at them; and B) allow your body to adapt to handling big weight. While the accessory protocol isn’t fancy, performing a total of 50 reps with relatively heavy weight is a sure-fire way to add mass to your frame.

OVERHEAD PRESS

3

3

FIRST SET LAST*

5

10

WEEK 3: EXERCISE

SETS

REPS

BENCH PRESS

3

5, 3, 1

DEADLIFT

3

5, 3, 1

SQUAT

3

5, 3, 1

OVERHEAD PRESS

3

5, 3, 1

FIRST SET LAST*

5

10

* During Phase 2, perform 5 sets of 5 reps.

P E R C E N TAG E S NOTE: All percentages are based on 90% of your true one-rep max. PHASE 1

WEEK 1:

PHASE 2

WEEK 1:

65%–75%–85%

65%–75%–85% AMRAP

70%–80%–90%

70%–80%–90% AMRAP

75%–85%–95%

75%–85%–95% AMRAP

WEEK 2: WEEK 3:

WEEK 2: WEEK 3:

*On the last set of Phase 2, perform as many reps as possible (AMRAP), hitting at least the prescribed reps for that day.

MUSCLE & FITNESS / JANUARY 2018

31


T R A I N

M O B I L I T Y

THE LOW DOWN

Start from ground zero to build up to an ass-to-grass squat, the hallmark of mobility.

A

n ass-to-grass (ATG) squat is considered the sure sign of a mobile, injury-free lifter by strength coaches everywhere. But if you can’t hit that position, how do you get your squat deeper? Focus on tissue quality, motor control, and strength. Master these, and even if you have the squatting ability of the Tin Man in a blizzard, you can become a pliable panther with our ATG attack.

THE PROBLEM The slightest knee bend has your joints feeling as if they’re being stung by a legion of habanerocoated wasps. So you neglect the squat. In the end, though, avoiding a movement because of pain will make the problem only worse and you more immobile.

THE CAUSE The biggest culprit silently affecting millions of Americans on a daily basis is a sedentary lifestyle— you can’t squat low if you never squat low. Beyond that, says Perry Nickelston, a chiropractor with

stopchasingpain.com, “where you think it is, it ain’t. The knee can only do what the foot can control and the hip will allow.” Translation: Mobilize your feet, ankles, and hips for a better range of motion.

THE FIX Release, familiarise, and strengthen. Meaning, roll out all the areas mentioned above to break up tight muscle tissue. Then practice squatting deep, either assisted or on your own. Finally, reinforce your newly found range of motion by performing slow, tensionfocused squat sessions.

By Brian Matthews, C.S.C.S.

THE PROGRAMME RELEASE

EXERCISE

SETS

REPS

ROLL FEET

2

60 SEC. PER FOOT

WALL ANKLE MOBILITY DRILL*

2

6 PER LEG

ROLL HIP FLEXOR

2

60 SEC. PER SIDE

*Stand in front of a wall, feet staggered, with front foot firmly planted, 6 inches from wall. With hands on wall, lean front knee forward until it makes contact.

FA M I L I A R I S E

EXERCISE

SETS

ASSISTED SQUAT HOLD*

REPS

3

30–60 SEC.

*Hold on to a power rack or a suspension trainer and squat as low as you can. Aim to get rid of the support and work on holding a standard deep squat.

STRENGTHEN

EXERCISE

BARBELL BACK SQUAT*

SETS

REPS

2

10

TEMPO**

5-5-5

*Use 50% of your one-rep max. **For the tempo: The first number represents the time spent on the lowering phase of the lift, the second represents the pause, and the third is the up portion.

SWEET RELEASE Foam-roll on a regular basis to avoid move-restricting muscle knots.

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MUSCLE & FITNESS / JANUARY 2018

Photograph by Per Bernal


HARD. WORK.

Creatine helps push nutrients into your muscles for that full, hard look everyone is after. We recommend taking one scoop of Best Creatine™ with your pre-workout and another scoop with your post-workout meal for increased strength, size, performance, and optimal recovery.†

BPISPORTS.CO.UK † When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.


WHAT'S IN THE FRIDGE THIS MONTH

RESCUE PARTY Throwing a holiday rager? These lower-calorie takes on traditional appetisers taste just like the real thing, so you can fool your guests yet save that six-pack.

I

t’s the season of excess: sugary cocktails, decadent dips, gut-busting mains, and fattening nogs, all guaranteed to pack on the pounds. But what if there was a way to serve your favourite holiday fare without completely blowing up your macros? You’d be one merry SOB. Well, merry this: We’ve taken three popular party recipes and “healthified” them just enough to turn them into more nutritious—but just as delicious—cheat treats. OK, they may bend your diet a bit, but they won’t break it. Now who’s the wise man?

SKINNY DIP

Lighten up a spinach-artichoke spread with Greek yogurt and pita chips.

B A R B E C U E C H I C K E N S L I D E R S W I T H C O L E S L AW è

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MUSCLE & FITNESS / JANUARY 2018


E A T

H O L I D A Y

A P P E T I Z E R S

PR EV I OUS PAG E

GREEK SPINACH AND ARTICHOKE DIP S E RVE S 8

2 tsp olive oil 2 garlic cloves, minced 10 oz frozen spinach, thawed and drained 1 (14 oz) can artichoke hearts, drained and chopped 1 cup plain nonfat Greek yogurt 1 cup reduced-fat cream cheese ½ cup grated Parmesan cheese Salt and pepper

POWER PRODUCE

Cabbage has cancer-fighting antioxidants and packs a real feelfuller-longer fibre punch.

1. Heat oil in a large saucepan over medium heat. Add garlic, spinach, and artichokes. Cook until tender, about 5 minutes. 2. Stir in yogurt and cream cheese. Add Parmesan and salt and pepper to taste. Cook, stirring occasionally, until thickened, 5 to 10 minutes. Serve warm.

THE MACROS

116

7g

CALORIES

PROTEIN

9 g 7 g CARBS

FAT

FUN FACT: SMALL AND BIG PORTIONS OF FOOD ARE EQUALLY FILLING AFTER 15 MINUTES, A STUDY FOUND. 36

MUSCLE & FITNESS / JANUARY 2018

NO BONE TO PICK

Buy boneless, skinless chicken breasts, which are more convenient and lower in calories.

Photographs by Linda Xiao


SLOWCOOKER BARBECUE CHICKEN SLIDERS WITH COLESLAW S E RVE S 12

FOR PULLED CHICKEN Salt and pepper 2½ lbs boneless, skinless chicken breasts 1 medium onion, diced 2 cups barbecue sauce 1 tbsp Worcestershire sauce

LIKE IT HOT

Regularly chowing down on spicy foods can add years to your life, research shows.

FOR COLESLAW ½ cup reduced-fat mayo 2 tbsp apple cider vinegar 1 tsp Dijon mustard Salt and pepper ½ head green cabbage, shredded ½ head red cabbage, shredded 2 carrots, shredded 12 whole-wheat slider buns 1. Salt and pepper chicken; set aside. In a 5- to 6-quart slow cooker, add onion and sauces. Add chicken and coat with sauce. Cook on low for 6 to 8 hours, then on high for 4 to 5 hours. 2. To make coleslaw, combine mayo, vinegar, mustard, and salt and pepper to taste. Add cabbages and carrots; stir. 3. Remove chicken from slow cooker and shred, then spoon onto buns; top with slaw.

THE MACROS

322

33 g

CALORIES

PROTEIN

33 g 7 g CARBS

FAT

GET FIRED UP

Capsaicin, found in jalapeños, can boost your metabolism and make you feel full.

BAKED JALAPEÑO POPPERS S E RVE S 10

8 oz whipped low-fat cream cheese ½ cup shredded sharp cheddar ½ tsp garlic powder ¼ tsp onion powder Salt and pepper 10 jalapeños, halved lengthwise, seeds removed ½ cup panko breadcrumbs 1. Heat oven to 325°F. Line a baking sheet with parchment paper.

2. In a medium bowl, stir together cream cheese, cheddar, garlic powder, onion powder, and salt and pepper to taste. 3. Spoon filling into each jalapeño cav­ity. Then top jalapeños with a sprinkle of panko crumbs. Place peppers on baking sheet, cavity-side up. Lightly coat peppers with cooking spray. Bake until filling melts and panko crumbs are golden,

15 to 20 minutes. Remove from oven and serve immediately.

THE MACROS

130

4g

CALORIES

PROTEIN

6 g 10 g

CARBS

FAT

MUSCLE & FITNESS / JANUARY 2018

37


E A T

R E C I P E

O F

T H E

M O N T H

By Nick Massie

NO-DOUGH PALEO PIE

Slash carbs by piling pizza toppings on a savory chicken breast “crust.”

CHIPOTLE CHICKEN PIZZA S E RVE S 2

4 bacon slices 2 boneless, skinless chicken breasts Ga Ga Garlic Paleo Grind spice blend Olive oil 2 tbsp tomato puree 1½ chipotle peppers, chopped ¼ small red onion, sliced ¼ avocado, sliced Cilantro, chopped

HOT TIP ON HOT PEPPERS Smoke-dried jalapeños can lower your risk of heart disease by lowering the cholesterol and triglycerides in your blood. 38

MUSCLE & FITNESS / JANUARY 2018

THE MACROS

574

50 g

CALORIES

PROTEIN

14 g 35 g CARBS

FAT

Photograph by Travis Rathbone

FO OD & PROP ST Y L I NG BY L I SA J E R NOW

1. Cook bacon until crisp. Crumble and set aside. 2. Heat oven to 450°F. Pound chicken until thin and as round as you can to create pizza “crusts.” 3. Sprinkle Ga Ga Garlic on both sides of chicken. Drizzle olive oil on a sheet pan. Place chicken on pan and bake for about 7 minutes, or until chicken is cooked through. 4. Remove chicken from oven and top with tomato puree, chipotle peppers, onion, and bacon. Bake for 10 minutes. 5. Top with avocado and cilantro.


E A T

C H E F ’ S

T I P S

By Jeff Tomko

STRAIGHT BALLIN’ Add healthy pecan butters to your holiday ingredient list. Chef GAVAN MURPHY shows you how.

F O O D S T Y L I N G B Y S U S A N O T T AV I A N O

M

ost of us, at some point, are going to give in to the sugar cookies and fudge squares that overtake office counters and parties everywhere this season. Even so, this array of treats doesn’t mean you have to be an enabler to unhealthy eating habits. Instead, provide more gut-friendly indulgences by dropping the sugar and flour and adding nut butters to your ingredient list. According to chef Gavan Murphy, known as the Healthy Irishman, cooking with nut butters is an effective way to maintain a low-carb diet—even during the holidays.

Photograph by Brian Klutch

FOR MORE INFO on Murphy’s line of nut butters, plus his recipes, go to beardyboysinc.com.

NO-BAKE SMASH BALLS “Everyone—especially us in the fitness world—has a sweet tooth,” Murphy says. “They want to have some sort of decadence. This is it. Pecan butters are your healthy treat.” With just four grams of sugar, nut butters are a perfectly healthy alternative for your holiday dessert cravings. They can be added to enhance Greek yogurt or any smoothie. Or they can be made into toothsome snacks like Murphy’s No-Bake Smash Balls (recipe at right). “Pecan butters are great treats on their own,” Murphy says. “They’re more decadent but also healthy because they’re low in sugar.”

S E RVE S 12

1/2 1/2 2 1 1/2 2

cup pecan butter cup cinnamon-infused pecan butter tbsp coconut oil cup old-fashioned oats cup shredded unsweetened coconut tbsp maple syrup

1. Soften pecan butters and coconut oil by heating in the microwave for about 20 seconds. 2. In a large mixing bowl, combine pecan butters, oats, coconut, and maple syrup. Shape into 1-inch balls and refrigerate for 1 hour. Then serve.

THE MACROS (2 BALLS) 519 6 g C ALORIES PROTEIN

18 g

CARBS

11 g FAT

MUSCLE & FITNESS / JANUARY 2018

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E A T

F O O D

F I G H T

By Lizbeth Scordo

STOP WINING!

too. “You can sometimes fit up to 15 ounces in a wineglass, so it’s much easier to overdrink,” Goodson says. But remember: Any wine—white, White wine vs. champagne. red, or sparkling—is a better choice wine, which one is a smarter choice? than nearly every cocktail in f you can make it through all your Amy Goodson, R.D., who has worked existence, since liquor packs a ton holiday gatherings without with the Dallas Cowboys, says that of calories in a much smaller imbibing, well, Santa hats off to going with sparkling wine is more serving. Plus, it’s often combined you. But if you’ve resigned likely to set you up for success, and with sugar-laden juices or artifi­cially yourself to an adult beverage not just because it has fewer calories. sweetened mixers. or two to survive another “Often, people will sip champagne a Goodson’s best party advice? cringe-worthy office party or a little slower because of the bubbles,” Arrive hydrated and pound water five-hour dinner at Uncle Hank’s, she says. “You’re just less likely to chug throughout the night to counteract we don’t blame you. a carbonated beverage.” that booze, which is So if you’re offered a The actual glass you’re handed an infamous festive pour of bubbly affects your drinking behaviour, diuretic. or a glass of white

I

116

96

0g

FIGHT CARD

WHITE WINE

0g

VS.

CHAMPAGNE Serving: 5 oz

FACTS

CALORIES PROTEIN CARBS FAT

1.5 g

40

MUSCLE & FITNESS / JANUARY 2018

0g WINNER: CHAMPAGNE

G E T T Y I M AG E S

3.7 g

0g


E A T

F O O D

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By Jenna Werner, R.D.

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Don’t go on a dessert binge this holiday season. Instead, satisfy your sweet tooth with these healthy chocolates. Photographs by Brian Klutch

LILY’S ORIGINAL DARK CHOCOLATE Sweetened with stevia, this bar contains almost no sugar and even has 25% fewer calories than similar dark chocolates. Bonus: It has inulin, a fibre that will make you feel fuller. MUSCLE & FITNESS / JANUARY 2018

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NEWS / INTERVIEWS / SPORTS / GEAR

STAR POWER Rumour has it that Tom Hardy (Mad Max: Fury Road) may be playing a stormtrooper.

STAR WARS: THE LAST JEDI

WAT C H

Star Wars geeks have been partying harder than an ewok at the end of Jedi these past few years. First, The Force Awakens kicked major ass in 2015, followed by Rogue One last year. Now The Last Jedi is set for a Dec. 15 release. For this second film in the third trilogy, we see the return of Luke Skywalker (Mark Hamill) from his self-imposed exile as he teaches Rey (Daisy Ridley) the ways of the Force. That is, unless Kylo Ren (Adam Driver) and his First Order hooligans act like total dicks and screw it up as they try to kill Ren’s mom, Leia (the late Carrie Fisher). Which, of course, will probably happen. T H E L AT E S T B O O K S , M OV I E S , A N D A P P S

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MUSCLE & FITNESS / JANUARY 2018


E D G E

H O T

L I S T

Books

READ

THE DUDE DIET Chef and blogger Serena Wolf turned her boyfriend’s favourite foods into healthy meals for guys uninterested in clean eating.

Going keto? Cook these 100 delicious, high-fat recipes that are also Paleofriendly.

THE EDGY VEG This vegan cookbook has nearly 140 recipes— including a Chick Fillet Deluxe to satisfy carnivorous cravings.

THE SIOUX CHEF’S INDIGENOUS KITCHEN Native American cuisine gets its due with these high-protein, lowcarb eats for all culinary and fitness nuts.

JUMANJI: WELCOME TO THE JUNGLE Dwayne Johnson returns to play the mystical and supernatural Jumanji game in this sequel to the original. This successor sees the game still sucking kids into the same threat-filled jungle, but maybe this time Johnson will deal the dangerous flora and fauna a People’s Elbow.

O P E N E R PAG E : L U C A S F I L M LT D. © 2 0 1 7 L U C A S F I L M LT D. A L L R I G H T S R E S E RV E D. T H I S PAG E : © 2 0 1 6 7 C T M G . A L L R I G H T S R E S E RV E D ( J U M A J I ) ; G E T T Y I M AG E S ( PA N C A K E S )

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WAT C H

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RUNTASTY This cooking app is great for beginners and will get you to the store and back in the kitchen, eating great for all diets and restrictions. Free; iOS and Android

FILTRU Perfect for java freaks, this app has recipes for the nine most popular methods and can pair with a Bluetooth scale for an even more accurately amazing cup of joe. Free; iOS only

MUSCLE & FITNESS / JANUARY 2018

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E D G E

S T A R

P O W E R

X FACTOR

The star of the new Fox drama The Gifted, BLAIR REDFORD tackles his most physical role yet.

W

hen Blair Redford showed up to shoot the pilot of The Gifted, the wardrobe department outfitted him with a leather vest and tank tops. And since The Gifted shares the same costume designer as the X-Men films, they just so happened to be the same tank tops worn by Hugh Jackman. So when you’re wearing Wolverine’s shirts, there’s a responsibility to do them justice. And fill them out. Redford stars as Thunderbird in the new Fox series The Gifted. The show lives in the greater Marvel universe but takes place in a world in which the X-Men are mysteriously absent. The government is rounding up mutants and putting them into detention centres, so life is, generally speaking, not so great for those with special abilities. Enter Thunderbird and his team, who discover two teenage mutants on the run and help them fight for survival. Redford’s character is an Apache with a military background. He is superstrong, has dense muscle that’s resistant to bullets, and is an expert tracker with heightened senses. All helpful things when it’s a ragtag bunch of mutants versus the world. “Taking on this role and being part of the X-Men universe is huge for me,” Redford says. “I’ve got some big shoes to fill, and so does the show. We have a lot of eyes on us, so we have to get it

46

MUSCLE & FITNESS / JANUARY 2018


By Kevin Gray

right. It’s a challenge that really excited all of us, from the writers and directors to the actors.” For Redford, a big part of paying homage to Thunderbird was nailing the look. “In the comics, he’s bigger Leader of the mutants: Redford as Thunderbird in The Gifted.

than everyone, so I thought, ‘Shit, reps with the occasional low weight I’m going to have to step it up.’ and high reps to stay ripped. And I needed to gain size but stay cut.” since his character is often To accomplish this, Redford sleeveless, he hammered away at again channeled Hugh Jackman his arms. To achieve that coveted and employed the nowV-shape frame, he famous Wolverine diet, incorporated shrugs into which combines highhis workout, performing protein meals with eight to 10 sets a couple TUNE IN intermittent fasting. of times a week, as well The Gifted airs Redford loaded up on as front and side Mondays at 9 p.m. EST on Fox. lean chicken, kettlebell raises. All of sometimes eating as which helped him add many as seven chicken lean mass to his exposed breasts in a day, and kept his shoulders. carb intake low. He crammed all From there, Redford mixed in yoga his calories into an eight-hour and tai chi. He swears by the latter. window, which took a lot of “I try to start every morning with discipline. He says that getting 20 minutes of tai chi,” he says. hungry wasn’t the problem; “It mentally centers me and eating when he prepares me for my workouts wasn’t hungry was more while helping me to stay flexible difficult. and prevent injuries.” To pack on even more We could all benefit from a size, Redford hit the little clarity. And if it helps you weights, alternating get into Thunderbird shape, hey, heavy weight and low even better.

GYM ESSENTIALS

1 2

Kettlebells. They’re simple but versatile.

A backward hat or headband. Redford grew out his hair to match Thunderbird’s look in the comics, so he needs something to keep his flowing locks in check.

To become Thunderbird, Redford relied heavily on kettlebells.

3

Wireless headphones. Tangled cords, barbells, and movement don’t mix well.

4

Conan the Barbarian soundtrack. Redford grew up watching the 1982 movie, which features a pumped Arnold Schwarzenegger. So he uses the soundtrack to get into the right headspace while working out. Photographs by David Rams

MUSCLE & FITNESS / JANUARY 2018

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E D G E

T R A I N

At 6' and 242 pounds, Harrison was deemed too short by NFL scouts and went undrafted in 2002.

L I K E . . .

JAMES HARRISON

How Pittsburgh Steelers bruiser JAMES HARRISON trains to be a powerhouse.

Y

ou’d be hard-pressed to find a harder worker in the NFL than James Harrison. The 39-yearold linebacker for the Pittsburgh Steelers hasn’t played fewer than 11 games in a season since 2004, and since 2014 he has racked up 138 combined tackles and 15.5 sacks (before the 2017–18 season). Off the field, Harrison has become known for his insane lifts—including a 675-pound barbell hip thrust, casual reps on the bench press with 405, and an 1,800-pound sled push. (That’s the equivalent of about five hulking NFL linemen.) “No one works harder than James,” says Garrett Giemont, the Steelers’ conditioning coordinator. “He is one of the most powerful players in the NFL, and much of the credit can be attributed to his legendary workout regimen.” Below, Harrison and Giemont outline the keys to Harrison’s continued on-field success.

LINEBACKER STRONG

Harrison is a master on the field and in the gym, pressing a 135-pound barbell with one hand.

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MUSCLE & FITNESS / JANUARY 2018

I C O N S P O RT S W I R E /G E T T Y I M AG E S

POWER PLAYER

“Football is an explosive sport that requires you to be stronger and better conditioned than the player opposite you,” Harrison says. “I have never followed the same program as the other players on my team. I do my thing my way to be able to make tackles, explode off the line, and keep retirement as far away as possible.” To accomplish this, Harrison focuses on the following: He preaches that being able to generate power is based on barbelldriven multijoint exercises that stabilize the core, like the squat and deadlift.


By James “JR” Rosenthal

According to Giemont, who is incredibly close to Harrison, “James has always respected the discipline of a bodybuilding workout that focuses on powerlifts.” Harrison performs an isolated arm and shoulder day in addition to his regular routine. Heavy deadlifts are one of the secrets to Harrison’s success. They help him build the core strength and explosiveness he needs to be able to explode off the line and treat the offensive linemen like rag dolls.

Harrison’s Power Workout

GET LOW While other NFL players tend to avoid low-rep ranges on bench presses, Harrison has no problem with piling on the plates and performing fewer reps. “I wouldn’t say benching 500 pounds with chains is for everyone,” Harrison says. “But I don’t worry about anything other than doing my thing, getting stronger to play football, and proving that all the work is worth it.”

SAND SPEED

CLOCKWISE FROM LEFT: HELEN H. RICHARDSON/GETTY I M AG E S ; G R E G O RY S H A M U S /G E T T Y I M AG E S ( 2 )

Tom Shaw, an Orlando-based performance coach who supervises Harrison’s off-season workouts, has devised an outdoor program that calls for Harrison to perform intervals and distance running in the sand to help toughen his hips and ankles and build up strength and stamina. “One of the goals of Harrison’s offseason training is to get him out of the weight room and into the hot sun,” Shaw says, “to sweat and to do sprints and intervals to build bursts of speed.”

NFL POWER WORKOUT* UPPER-BODY EXPLOSIVENESS

NUTRITION

EXERCISE

Shaw works with Harrison to focus on eating organic produce and high-fibre foods and to keep an emphasis on proteins and fats instead of simple carbs.

LOWER-BODY EXPLOSIVENESS SETS

REPS

BARBELL BENCH PRESS

10

1–10

INCLINE BARBELL PRESS

10

10–1

EXERCISE

SETS

REPS

BARBELL BACK SQUAT

10

1–10

BARBELL DEADLIFT

10

10–1

*Set and rep ranges will vary from one workout to the next, depending on how Harrison feels on any given day. He rests one to two days between each workout to maximize recovery, and he may substitute other exercises, vary the order, and modify the format to keep the workouts fresh.

MUSCLE & FITNESS / JANUARY 2018

49


E D G E

HOW TO:

F E A T S

O F

S T R E N G T H

By Andrew Gutman

THROW A CARTWHEEL KICK If you’re ever forced to defend your honour, you may as well do it in style.

MUSCLES ENGAGED > Core, shoulders, back, hips, quads

STEP 2 Q U I C K LY TA K E A S T E P F O R W A R D

and to the side with your lead foot and swing the other leg up, as you place your left hand (or both) on the ground. As your legs are in the air, whip your right leg toward your target, torquing your hips over to gain momentum. Aim to connect the lower six inches of your shinbone on their nose, jaw, or neck. “Connect with any of those spots, and it’ll hurt,” VanNostrand says.

T

he time may come when you find yourself in a dicey situation (most likely at a bar), where you have to defend yourself (and your pride) against some knucklehead. If that’s the case, you may as well make his demise flashy. And you’d have a tough time finding a better move than the cartwheel kick to do so. While 16–1 Glory kickboxer and striking phenomenon Kevin VanNostrand jokes that, “You’ll probably have better luck catching a green Smurf than landing a cartwheel kick perfectly,” he also acknowledges that it’ll get the job done. Follow the steps below to learn how to perform one. Hopefully, you’ll never need it.

STEP 1 A S S U M E A F I G H T S TA N C E .

MUSCLE & FITNESS / JANUARY 2018

NIP UP FROM THE FLOOR TO A

standing position (unless you possess the catlike skills to follow through and land on your feet). To do this: In one fluid motion, place your hands on the floor next to your ears, push off the ground, and drive your hips upward. Afterward, grab a victory beer. Illustrations by Mark Nerys

Z U F FA L L C / G E T T Y I M AG E S

50

STEP 3

For righties, your left foot is forward, and your back foot is staggered slightly to the right, with your toes turned out slightly and both hands up on your chin. Throw a jab to distract your opponent and set up your shot. “If you can tag them with a jab, that’ll create the perfect distance,” VanNostrand says. “They’ll move back a little.”


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E D G E

I N S P I R A T I O N

ROAD TO RECOVERY

Army veteran— and amateur bodybuilder— RANDY LLOYD turned his life around and found purpose with the help of an incredible organization.

After almost dying in a parking lot, Randy Lloyd got clean and is now a competitive bodybuilder and personal trainer.

L

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MUSCLE & FITNESS / JANUARY 2018

veterans who suffer from PTSD also experience substance use disorder. “You never grow up thinking you’re going to be an intravenous drug user,” Lloyd says. “But when you’re constantly trying to comfort yourself, you start to justify everything.” After dropping out of college, Lloyd hit rock bottom in 2012 when he had to be revived by paramedics in a grocery store parking lot after overdosing on a combination of heroin and cocaine. After that, Lloyd checked into a nine-week

“You never grow up thinking you’re going to be an intravenous drug user,” Lloyd says. “But when you’re constantly trying to comfort yourself, you start to justify everything.”

C O U RT E S Y O F R A N DY L L OY D

ike a lot of former soldiers, Randy Lloyd came home from war with injuries. Some were physical—back pain from a year-long tour in Iraq as part of an Army Reserves unit out of Ogden, UT. The more serious wounds, though, were mental and emotional. When Lloyd’s service ended in 2010, doctors prescribed opioids for his pain. But while attending college, he started taking more medication to deal with the pressures of school and a case of post-traumatic stress disorder (PTSD). Soon, Lloyd was addicted to prescription drugs. Then, heroin. Unfortunately, this is not an uncommon trajectory for former soldiers: According to the U.S. Department of Veterans Affairs, more than two out of 10


By Shawn Donnelly

DONATE! To learn more about FitOps Foundation, apply, or donate, visit fitops.org.

Randy Lloyd flashing a smile—and a front double biceps pose—with his FitOps friends at the 2017 Olympia Expo. Below: Lloyd and his late best friend, Donald Benjamin Adams (left), at their basic training graduation.

C O U RT E S Y O F R A N DY L L OY D ; JA M E S A L L E N (C O N T E S T )

Veterans Affairs rehab centre. He got clean, moved to Las Vegas, and became a GNC store manager. Then, last year, while working at the Olympia Expo, he heard about FitOps Foundation—an all-expenses-paid training and certification program for veterans who want to become elite personal trainers, powered by the Performix brand. Lloyd was accepted into its inaugural class, and the experience was a life-changing event. “When I got accepted, I came home and I started crying,” Lloyd says. “I knew I was on the right path.” Through FitOps, Lloyd formed bonds with other veterans—whom

he now considers his brothers and sisters—while becoming a Certified Veteran Fitness Operative (CVFO). Now he trains people on the side and writes workout routines and diet plans for remote clients. But FitOps didn’t just help Lloyd improve other people’s physiques; it also

positively impacted his own. Entering the program at a soft 225 pounds, the 5’6” Lloyd cut down to a ripped 176 pounds to compete in last spring’s NPC Southeast Texas Championships bodybuilding show. He took second in his class and has plans to step back onstage this spring. Ultimately, Lloyd’s goal is to become an IFBB pro like his FitOps mentor, Marine Xavisus Gayden. “This past year has been one of the most amazing years of my life,” Lloyd says. “And it’s due to FitOps.” MUSCLE & FITNESS / JANUARY 2018

53


YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS

HACK THE HOLIDAYS

Whether you celebrate Christmas, Hanukkah, or Kwanzaa, here’s how to stay fit this holiday season.

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MUSCLE & FITNESS / JANUARY 2018


I’m going to booze a few times this holiday season. How can I make sure it doesn’t leave me with an enormous gut?

I travel a lot during the holidays. Any on-the-go training tips?

—Tyler L., St. Paul, MN

—Hank K., Arlington, VA

A

Think about how many drinks you plan to have ahead of time— this helps you pace yourself. For example, maybe have one with appetizers and one with dinner. Also, opt for liquor to get the most out of your drinks—vodka, gin, and tequila have less calories but will give you a buzz pretty quickly. Be sure to stay away from sugary mixers, too. Lastly, make a point to have a glass of water between each drink.

A

Carry a training bag full of tools— bands, Fat Gripz, a jump rope, and an ab wheel—so you can work out in a small space or an illequipped gym. Bands can be looped around machines or even attached to your weights. Fat Gripz make light dumbbells harder to hold. A jump rope and an ab wheel speak for themselves.

Between family obligations and plenty of parties with friends, I’m going to be indulging. How can I avoid going overboard? —Andrew F., Greenwich, CT

O P P O S I T E PAG E : E D G A R A RT I G A . T H I S PAG E C L O C K W I S E F R O M L E F T : G E T T Y I M AG E S ( 2 ) ; G A L L E RY S T O C K ; A L A M Y

My schedule is crazy this time of year. What’s the best way to maximize gym efforts when I’m able to train? —Brian S., Cincinnati, OH

A

Combine your cardio with your weight training. All that really means is reducing your rest time and performing more circuits. You can guarantee your heart will be beating out of your chest, and you’ll be triggering the potential for plenty of fat loss, too.

LEE BOYCE, C.P.T. Lee Boyce is a strength coach based in Toronto and the operator of Boyce Training Systems.

A

An easy way to tamp down cravings is to eat throughout the day. Also, eat a handful of almonds before you go to the party. And don’t think of the holidays as the Last Supper— we eat and celebrate all year. Have a little bite of everything you want so you can taste it, and remember to savour it and chew slowly.

FELICIA D. STOLER Felicia D. Stoler, D.C.N., R.D.N., F.A.C.S.M., F.A.N.D., is an exercise physiologist and the author of Living Skinny in Fat Genes.

MUSCLE & FITNESS / JANUARY 2018

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A S K

Travel stiffens me up. Any nongym exercises to help? —Jordan B., Mesa, AZ

Ankles/Calves: Hands on a wall, one calf in stretch position. After 15 calf raises, rock that ankle side to side, keeping the heel bolted to the floor, for 20 seconds. Switch feet and repeat.

Hips:

A

You need to focus on mobility. The three most crucial areas to mobilise, especially after long hours of sitting, are your ankles, hips, and thoracic spine (midback). These areas allow for front to back, lateral, and rotational movement. Mobilize all three regions and you’re guaranteed to feel better. In addition to foam rolling regularly, try these exercises for each area:

In half-kneeling position, with down knee on a pad, place hands on the lunged knee and practice tilting your pelvis back and forth. Try squeezing the kneeling glute to

increase the tension and stretch on the hip flexors. Perform for 30 seconds, then switch sides.

Thoracic Spine: In fetal position with knees tucked toward your chest, extend arms out long in front of chest. Take your top hand and reach past your bottom one. Then graze your top hand on the floor, going over and around your head until you’re looking the other way. Repeat for 1 minute, then roll to the other side and perform again.

is the founder and director of programming at Gravity + Oxygen Fitness in Boca Raton, FL.

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MUSCLE & FITNESS / JANUARY 2018

G E T T Y I M AG E S

PAUL CHRISTOPHER


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YEAR IN FITNESS

2017

AS THE YEAR DRAWS TO A CLOSE, WE LOOK BACK AT THE BEST OF 2017, FROM BODYBUILDING AND OTHER SPORTS TRIUMPHS TO ONE INSPIRING LITTLE DOG. BY KEVIN GRAY

2017 HAS BEEN ONE HELL OF A RIDE. Fitness records were shattered. Individual athletes inspired us. And scientific breakthroughs left us with one eye on the future. So as we prepare to enter another year and put 2017 in the rear view mirror, let’s remember all that was accomplished—from Phil Heath’s continued dominance at Mr. Olympia and Aaron Judge’s record-breaking rookie campaign in baseball to a new kind of burger that just might change the way people eat. Whether they dominated watercooler talk for weeks or undeservedly flew under the radar, these are the best fitness stories of 2017.

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MUSCLE & FITNESS / JANUARY 2018


MAT FRASER AND TIA-CLAIR TOOMEY YOUR CROSSFIT CHAMPS

American Mat Fraser dominated the field across multiple disciplines to run away with his second straight CrossFit Games win. Australia’s Tia-Clair Toomey took home the women’s title in just her third year competing—an impressive feat

for the Rio Olympics weightlifter who had placed second the previous two years.

TOM BRADY DOMINANT AT 39

After three quarters of Super Bowl LI, it looked as if Matt Ryan and the Atlanta Falcons would cruise to an easy victory. Tom Brady had a different idea, however, leading his team to 19 unanswered points in the fourth quarter and a dramatic come-frombehind win. Not bad, especially for a 39-year-old quarterback in a sport where mid-30s is considered over the hill. Attribute Brady’s longevity to good genes. Or maybe his crazy diet that shuns tomatoes, caffeine, and dairy.

JAROMIR JAGR THE LEGEND SKATES ON

The 45-year-old continues to prove that, for some, age is just a number. In October he signed a one-year deal with the Calgary Flames, his ninth hockey team in 25 years. The future first-ballot Hall of Famer with a knack for the net hasn’t slowed down much. He’s the leading point scorer among active NHL players, and he notched

16 goals last season against defensemen half his age.

G E T T Y I M AG E S

CHRIS FROOME YOUR 2017 CARDIO CHAMP

The three-week Tour de France is the most brutal endurance test on the planet. Yet Chris Froome

Mayweather vs. McGregor T HE YE AR’ S M O ST HYPED EVENT

WHEN FLOYD MAYWEATHER and Conor McGregor confirmed

they would meet in the boxing ring, not many people gave the Irishman a chance. Boxing experts predicted the undefeated Mayweather would make short work of the UFC star, but that didn’t stop the hype machine. In the weeks before the fight, the two athletes dominated the news cycle. When the time came, McGregor held his own, landing punches and looking the part until the referee stopped the fight in the 10th round, giving Mayweather the win. Not a bad day’s work for a combined payday of more than $100 million.

MUSCLE & FITNESS / JANUARY 2018

59


THE YEAR IN FITNESS

Josh Brolin, David Harbour, and Gal Gadot JOSH BROLIN ISN’T letting Ryan Reynolds’ abs

steal the show this time. The 49-year-old got absolutely shredded to portray Cable in next summer’s Deadpool 2. Meanwhile, David Harbour, fresh off his role as the hard-drinking, doughnut-eating detective in Stranger Things, went through a serious transformation

coasted to his fourth victory,

becoming one of the best to ever wear the yellow jersey. But somehow, that wasn’t enough for the cycling Englishman, who competed in Spain’s biggest race, the Vuelta, one month later. He won that, too. Come on, Chris. Leave some victories for the other guys before they all take their bikes and go home.

ELIUD KIPCHOGE THE QUEST FOR 1:59

On May 5, top marathoners, along with a cadre of Nike scientists and 60

MUSCLE & FITNESS / JANUARY 2018

of his own, packing on some major muscle for the upcoming Hellboy reboot. And Gal Gadot added lean muscle to her thin frame with many months of weight training and fight choreography to prepare for her spot-on portrayals of Wonder Woman in both Wonder Woman and Justice League.

shoe designers, gathered at a Formula One racetrack in Monza, Italy. Their goal: to break the coveted two-hour mark. After nearly a year of tests and training, with new prototype Nike shoes on his feet and a team of pacesetters leading the way, Kenya’s Eliud Kipchoge gave it his best effort. He finished in a blazing fast 2:00:25,

his unofficial time far exceeding the record of 2:02:57. Ultimately, the “Breaking2” project wasn’t successful, but it charted new territory in this elusive goal, once thought to be impossible.

PHIL HEATH LUCKY NUMBER SEVEN

Bodybuilding icon Phil “the Gift” Heath won his seventh straight Mr. Olympia title, cementing his place next to Arnold Schwarzenegger as an all-time great. Oh, and he did all that while battling two painful hernias. Turns out, the 37-year-old had been dealing with torn abdominal tissue for years, and shortly after racking up his victory, he required intensive surgery to repair his injured muscles. In summary: The man is a stud.

F R O M L E F T : S I M O N VA R S A N O ; T H E I M A G E D I R E C T. C O M ; © 2 0 1 5 WA R N E R B R O S . E N T E R TA I N M E N T I N C . A N D R AT PAC - D U N E E N T E R TA I N M E N T L L C

ACTOR S G OT RI P P ED F O R RO L E S


KATHRYN BEELEY AND CARLTON WILLIAMS SETTING RECORDS IN AUSTRALIA

Although burpees have been employed in gyms across the world— and have been a part of calisthenics for decades—there aren’t many moves more reviled than this exhausting exercise. But a 40-year-old Australian woman in Brisbane likes them just fine—banging out an impressive 1,321 in one hour, setting the record for women. Across the continent, a 52-year-old Welshman living in western Australia broke his own record, doing 2,682 pushups in one hour. That’s nearly 45 pushups per minute—for 60 minutes.

games in one season. Even the casual baseball fan (or nonfan) could appreciate what the 6’7” 282-pounder did during the All-Star break, blasting baseballs absurd distances to win the Home Run Derby.

MARÍA LORENA RAMÍREZ BORN TO RUN

Running a marathon is hard. Running a 50K (31 miles) is harder. And running a 50K while wearing

open-toed rubber sandals is hardest.

But that’s what María Lorena Ramírez did, beating 500 competitors to win the female category of Mexico’s Ultra Trail Cerro Rojo race without any professional gear or training. She hails from the Tarahumara indigenous tribe, which is known for endurance running and was profiled in the popular book Born to Run. The talented 22-year-old makes us feel sheepish about wearing high-tech shoes for our casual weekend jogs.

ALEX HONNOLD MAN VS. ROCK

In June, Alex Honnold became the first person to “free solo” El Capitan, the famed California rock face that stretches 3,000 feet up from its base in Yosemite. The risky ascent—no ropes, no help, zero safety gear—was considered the holy grail of free solo climbs and one of the hardest in the world. Honnold completed the climb in just under four hours, showcasing every ounce of his physical and technical prowess along with some serious mental fortitude. Something to think about the next time you’re wobbling on a ladder while changing a lightbulb.

AARON JUDGE

M I K E F R E Y/ B P I / R E X / S H U T T E R S T O C K

BRIGHT LIGHTS, BIG SWING

Lights don’t get brighter than they do at the new Yankee Stadium. But for 25-year-old Aaron Judge, it was the perfect place to showcase his immense talent for hitting baseballs over fences. The first-year major leaguer put together an incredible year, smacking 52 home runs—the most ever by a rookie—and breaking Babe Ruth’s record for the most long

Serena Williams

WINNING A T IT LE WHILE E X PECT ING SERENA WILLIAMS IS used to winning. She has proved her

dominance over the past two decades, claiming title after title. But at the 2017 Australian Open, she won her 23rd Grand Slam singles title—defeating her sister Venus—while eight weeks pregnant. We shouldn’t be surprised—Serena can do anything. But it was a fine way to kick off motherhood, and it will make a great story to share with her daughter one day.

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Hafthór Björnsson, Eddie Hall, and Brian Shaw T HE WORL D’ S ST RO NG E ST M EN GREAT BRITAIN’S EDDIE HALL beat Hafthór “Thor” Björnsson and defending champ Brian Shaw to win his first World’s Strongest Man title—and the first for a Briton in 24 years. While amassing the greatest points total, Hall was the outright winner of three

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MUSCLE & FITNESS / JANUARY 2018

events: the squat lift, Viking press, and deadlift. When it was over, only two points separated the three men, who dominated the competition, distancing themselves from the other athletes who, as it turns out, never had a chance.

F RO M L E F T: G E T T Y I M AG E S ; S H U T T E R S T O C K ; JA S O N B R E E Z E

THE YEAR IN FITNESS


LOGAN ALDRIDGE ONE ARM, TWO RECORDS

C L O C K W I S E F RO M B O T T O M R I G H T: I A N C O R L E S S .C 0 M ( 2 ) ; R E E B O K C RO S S F I T; G E T T Y I M AG E S ( R AC H I D E L - M O R A B I T Y ) ; I RU N 4 U LT R A ( S O N D R E A M D H A L ) ; G E T T Y I M AG E S ; R E E B O K C RO S S F I T; G E T T Y I M AG E S ( 2 ) ; G E T T Y I M AG E S (G O B I )

On Feb. 1, Reebok gathered talented CrossFit athletes from across the globe, who combined to break 44 Guinness World Records in 24 hours. One such competitor was Logan Aldridge of Raleigh, NC, who lost his left arm to a boating accident in 2004. But that accident hasn’t slowed him down, and it sure didn’t stop him from achieving two new world records: most one-arm-one-leg pushups in one minute (26) and most total weight lifted by single-arm barbell cleans in one minute (2,025 pounds).

IMPOSSIBLE FOODS THE MEATLESS BURGER THAT BLEEDS

It’s been a good year for plantbased burgers that simulate the real thing. Impossible Foods raised a ton of cash to further its initiative to reduce the meat industry’s impact on land, water, and pollution—and

reliance on cows. The high-tech “burger” is now available at dozens of restaurants across the country, from Michelin-starred spots to chains like Umami Burger and Hopdoddy. Take a bite and see what all the fuss is about. Then keep eating if you like it.

GOBI THE LITTLE DOG THAT COULD

When ultramarathoner Dion Leonard was racing 155 miles across China’s Gobi Desert, he made a friend. A stray dog joined Leonard along the way, proving to be an accomplished little runner herself, covering nearly half the total distance. After the race,

Leonard adopted the dog, named her Gobi, and brought her back to his hometown of Edinburgh, Scotland. In June, the cardio-inclined dog became the subject of a book, Finding Gobi.

HONOURABLE MENTIONS

Let’s not forget about these outstanding feats in 2017. GIANCARLO STANTON

RACHID EL-MORABITY

The Miami Marlin hit an insane 59 home runs, the most in a season since 2001.

The Moroccan runner won his fifth straight Marathon des Sables, a six-day, 156-mile race across the Sahara Desert.

RUSSELL WESTBROOK The Oklahoma City guard averaged a triple-double for the season and tallied a record-setting 42 on the year. GOLDEN STATE WARRIORS The Warriors went 16-1 in the playoffs (a record-setting mark) on their way to winning the NBA Finals. BLAINE SUMNER The powerlifter known as the Vanilla Gorilla surpassed his own world record, squatting 1,113 pounds.

RON COOPER The CrossFitter knocked out 91 knuckle pushups in one minute, setting the Guinness World Record. FREDERIK AEGIDIUS Over three minutes, Aegidius lifted a record 10,808.71 pounds via overhead squat. CLEMSON TIGERS The Tigers upset Alabama with a last-second touchdown to win the NCAA championship.

JAKE LAMOTTA The controversial boxer, who inspired Raging Bull, died at 95. ARITZ EGEA AND RAGNA DEBATS The two runners completed the Olympus Marathon, which follows the mountainous, ancient Greek route, in record time for men and women, respectively. LOGAN GELBRICH The American lifted the most total weight by Atlas stone lifts in one minute with 2,475 pounds. SONDRE AMDAHL Norway’s Amdahl ran 230km (143 miles) through humid Peruvian jungle to win the Jungle Ultra, finishing in just under 24 hours.

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E R I C A S C H U LT Z ( E X P O )

MUSCLE & FITNESS / JANUARY 2018

64


THE

WEEKEND WARRIORS OF

OLYMPIA 2017

At the 2017 Olympia Fitness & Performance Weekend, some division >leaders extended their reigns, while others were overthrown or replaced—the only guarantee when the IFBB Pro League’s best athletes clash onstage for O supremacy is that it will be a weekend to remember. B Y J A M E S R I L E Y / / / P H O T O G R A P H S B Y P E R B E R N A L

A

MAZON SPORTS NUTRITION PRESENTS

E R I C A S C H U LT Z ( E X P O )

the 2017 Joe Weider’s Olympia Fitness & Performance Weekend, and for fans from Europe, Asia, the Middle East, Australia, South America, Canada, and right here, stateside, it’s the Super Bowl/March Madness/ NBA Finals/World Series/Academy Awards/Grammys all jam-packed into four fabulous days in mid-September at America’s playground, Las Vegas.

THE OLYMPIA EXPO The world-famous Olympia Expo at the Las Vegas Convention Centre was where fans mingled with the idols who inspired them; tried out the hottest new products (free!); watched or even participated in elite athletic and fitness events like Ninja Warrior and Rhino CrossFit, both presented by Amazon; saw records fall in Beyond Raw’s Pro Powerlifting Championships; and enjoyed tons of other happenings over the 500,000 square feet of the LVCC.

MUSCLE & FITNESS / JANUARY 2018

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2017 OLY M PI A R E C A P

ONE-ON-ONE WITH THE CHAMP

Four days after claiming his seventh Sandow trophy, Phil Heath gave M&F an exclusive interview in which he had a fair amount to say—reminiscent of the man he’d just tied for Mr. Olympia titles, Arnold Schwarzenegger. M&F: How did the 2017 Olympia differ from 2016? Your placing was the same, of course. PHIL HEATH: The callouts were different, obviously. There’s really no dominant second-place person; that’s something I noticed this year. Like when you had Ronnie [Coleman] and Jay [Cutler], it was always those two guys, and then everybody else. With me, it’s essentially been a different guy every year.

MR. OLYMPIA

They used to call it “chasing Arnold.” Back in the 1970s in Venice, CA, bodybuilders destined to never win the Olympia did what Arnold Schwarzenegger did. They trained the way he trained and where he trained, they ate what he ate and when he ate, and they basked in the glow of his presence, all with the desperate dream that they could be like Arnold—look like Arnold, feel like Arnold, win like Arnold. They chased and they chased, but they never caught up to him. Like a horizon, he was too far beyond, always. For the entirety of this past year, Phil Heath chased Arnold, the seven-time Mr. Olympia. On Sept. 16, along with previous Mr. O champions Lee Haney and Ronnie Coleman, he caught him. Filling out the top five: Mamdouh “Big Ramy” Elssbiay, William Bonac, Dexter Jackson, and Shawn Rhoden. 2017 MR. OLYMPIA Sept. 15–16; Orleans Arena, Las Vegas COMPETITOR

AWARD

COMPETITOR

AWARD

1. PHIL HEATH*

$400,000

9. JOSH LENARTOWICZ

$19,000

2. MAMDOUH ELSSBIAY*

$150,000

10. CEDRIC MCMILLAN

$16,000

3. WILLIAM BONAC*

$100,000

11. LIONEL BEYEKE

$4,000

4. DEXTER JACKSON*

$55,000

12. LUKAS OSLADIL

$4,000

5. SHAWN RHODEN*

$45,000

13. MAXX CHARLES

$4,000

6. ROELLY WINKLAAR

$35,000

14. JOHNNIE JACKSON

$4,000

7. NATHAN DE ASHA

$25,000

15. GERALD WILLIAMS

$4,000

8. BRANDON CURRY

$20,000

16. MICHAEL LOCKETT

$2,000

*Qualified for 2018 Mr. Olympia 66

MUSCLE & FITNESS / JANUARY 2018

What’s the significance of seven Olympia wins for you? Obviously, you’re tied with Arnold Schwarzenegger now. Seven definitely means without a shadow of a doubt that I’m a Hall of Famer. And you have to throw me in there as one of the greatest bodybuilders of all time. Because I’ve faced adversity, and I’ve gone against multiple second-place people. To defend against various competitors throughout your legacy is important. It really means to me that I’ve been able to persevere through life’s challenges and truly be a champion. To be seven-time Mr. Olympia in this climate that we live in, with social media and this and that—no disrespect to the other athletes, but they couldn’t do it. Because the expectations are far greater than what we saw back when Ronnie and even Jay were competing, because of how social media is. The pressure is there. Everybody has a phone. You can’t hide. And if you’re an introvert, like many bodybuilders are, you’re going to have to change your DNA. So, aside from anything I just told you, to be able to walk around and say, “No matter what happens to me from this day forward, I’ve tied Arnold Schwarzenegger,” is


something. No one else can say that except Coleman and [Lee] Haney. That’s it. I take that with great pride. Going into 2018, will you go into hiding and see us all next September? Or is that impossible these days? I’ll do a combination. I plan on doing some type of YouTube channel, because I feel the fans need to start seeing more of me in more of a casual setting. A lot of people want to see me train, and they will, but that won’t be the catalyst of why people follow me. I still want to keep things quiet. I won’t talk as much trash. I’ll be playing it safe

Anytime a guy like me feels any disrespect, I get better, and I look to destroy anyone who tries to come after me.

with that and showing my ability to be positive. Though I’m sure once a quarter I’ll throw some verbal jab just to remind everybody who they’re dealing with. [Laughs] Overall, I’m going to choose to take the high road, just like I did this year. I enjoy watching the guys run their mouths. And anytime a guy like me feels any disrespect, I get better, and I look to destroy anyone who tries to come after me. And that’s what I’m going to do. I’m going to destroy them, and I’m going to destroy them all. And I’m going to do so with a smile on my face and hard work, with the experience that I’ve acquired. And that’s where bodybuilding is going to prevail. That’s what I am: I’m a body­ builder. I’m a better bodybuilder than the next guy. I’m going to make this very exciting next year, based on my work, not my mouth.


2017 OLY M PI A R E C A P

212 OLYMPIA

James “Flex” Lewis has never lost. Since the creation of the 212 division in 2012, Lewis has entered 16 shows and hauled home the trophy and biggest check every time—a tally that includes all six 212 Olympias. There wasn’t much suspense about this one—not from the moment the Welsh Dragon locked in his first pose. He wasn’t going down this year, and it seems as if he never will in what they might as well rename the Flex division. Rounding out the top five: Ahmad Ashkanani, Jose Raymond, David Henry, and Derek Lunsford. 2017 212 OLYMPIA Sept. 16; Orleans Arena, Las Vegas COMPETITOR

AWARD

1. FLEX LEWIS*

$40,000

2. AHMAD ASHKANANI*

$19,000

3. JOSE RAYMOND*

$10,000

4. DAVID HENRY*

$5,000

5. DEREK LUNSFORD*

$3,000

6. MILAN SADEK 7. RONNY ROCKEL 8. CHARLES DIXON 9. SHAUN CLARIDA 10. RICARDO CORREIA 11. KIM JUNHO 12. NAM EUN CHO

*

Qualified for 2018 212 Olympia

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MUSCLE & FITNESS / JANUARY 2018


CLASSIC PHYSIQUE OLYMPIA

CLASSIC UPRISING Breon Ansley wrestles away the title of the Classic Physique Olympia.

Atop the field was Breon Ansley, the 2016 Classic O’s fourth-place finisher, whose convincing win at the New York Pro in May had already put the field on notice. Last year’s winner and runner-up, Danny Hester and Arash Rahbar, found themselves rounding out the bottom end of the top five, in fifth and fourth, respectively, and classic favourites Sadik Hadzovik and Darrem Charles fell out of the top five entirely. Suggesting that size increasingly matters in classic physique, Ansley’s toughest competitor in Vegas was fast-charging, Canadian-born, V-tapered upstart—and our cover star—Chris Bumstead. 2017 CLASSIC PHYSIQUE OLYMPIA Sept. 15; Orleans Arena, Las Vegas

1. BREON ANSLEY*

6. TERRENCE RUFFIN

2. CHRIS BUMSTEAD*

7. SADIK HADZOVIC

3. G EORGE PETERSON*

8. R YLON MCDUELL BATISTE

4. ARASH RAHBAR*

9. LEE BANKS

5. DANNY HESTER*

10. MATEO VAIHU

*Qualified for 2018 Classic Physique Olympia MEN’S PHYSIQUE OLYMPIA

BUENDIA TIMES FOUR

Jeremy Buendia owns the Men’s Physique O for the fourth year in a row. With superb conditioning and a killer V-taper, Jeremy Buendia again claimed the Physique O title after fending off a handful of worthy contenders, which included those who took spots No. 2 through 5: Andre Ferguson, Brandon Hendrickson, Raymont Edmonds, and Jeremy Potvin. 2017 MEN’S PHYSIQUE OLYMPIA Sept. 16; Orleans Arena, Las Vegas

1. JEREMY BUENDIA*

6. RYAN TERRY

2. ANDRE FERGUSON*

7. LOGAN FRANKLIN

3. BRANDON HENDRICKSON*

8. ONDREJ KMOSTAK

4. RAYMONT EDMONDS*

9. GEORGE BROWN

5. JEREMY POTVIN*

10. DEAN BALABIS

*Qualified for 2018 Men’s Physique Olympia MUSCLE & FITNESS / JANUARY 2018

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2017 OLY M PI A R E C A P BIKINI OLYMPIA

TEIXEIRA TAKES TOP HONOURS

Angelica Teixeira takes the Bikini Olympia title. A mere two years after debuting on the Bikini O stage (in a tie for last, no less), Brazilian-born Angelica Teixeira ascended to the top spot. Jennifer Ronzitti, last year’s fifth-place finisher, rose relatively unchallenged to the runner-up spot behind Teixeira, making it Ronzitti’s best O finish to date. Argentinian-born Romina Basualdo moved up from ninth last year to third; newcomer Casey Samsel slid into an impressive fourth-place finish in her O debut; and Narmin Assria amply rounded out the top five, an improvement over her eighth-place finish in 2016. 2017 BIKINI OLYMPIA Sept. 16; Orleans Arena, Las Vegas

1. ANGELICA TEIXEIRA*

6. MICHELLE SYLVIA

2. JENNIFER RONZITTI*

7. CAMILE PERIAT

3. ROMINA BASUALDO*

8. KATYA NOSOVA

4. CASEY SAMSEL*

9. ELSA PECINI

5. NARMIN ASSRIA*

10. YANA KUZNETSOVA

*Qualified for 2018 Bikini Olympia

FIGURE OLYMPIA

GILLON FIRES UP A WIN In her fourth figure O, Cydney Gillon rises to the top.

Cydney Gillon claimed her first O crown, while last year’s champ, Latorya Watts, slid to second; Candice Lewis-Carter took third; with Heather Dees and Nicole Wilkins placing fourth and fifth, respectively.

2. LATORYA WATTS* 3. CANDICE LEWIS-CARTER*

Juliana Malacarne claims her fourth Women’s Physique Olympia title. Looking polished, graceful, and purposeful as she moved through her poses, Brazilian-born Juliana Malacarne cruised to her fourth Olympia title. Jennifer Taylor (second) and Heather Grace (third) finished separated by one point. Kira Neuman (fourth) and Sheronica Henton (fifth) filled out the top five. 2017 WOMEN’S PHYSIQUE OLYMPIA Sept. 15; Orleans Arena, Las Vegas

6. D ANIELLE REARDON

2. J ENNIFER TAYLOR*

7. D ANIELY CASTILHO

6. M  ARIA LUISA BAEZA-DIAZ

3. H EATHER GRACE*

8. A UTUMN SWANSEN

7. IVANA IVUSIC

4. K IRA NEUMAN*

9. E LENORA DOBRININA

5. S HERONICA HENTON*

10. P ENPRAGHAI TIANGNGOK

8. JESSICA REYES PADILLA

4. HEATHER DEES*

9. SANDRA GRAJALES

5. NICOLE WILKINS*

10. BOJANA VASILJEVIC

*Qualified for 2018 Figure Olympia 70

PHYSIQUE FOUR-PEAT

1. J ULIANA MALACARNE*

2017 FIGURE OLYMPIA Sept. 15; Orleans Arena, Las Vegas

1. CYDNEY GILLON*

WOMEN’S PHYSIQUE OLYMPIA

MUSCLE & FITNESS / JANUARY 2018

*Qualified for 2018 Women’s Physique Olympia


No matter what happens to me from this day forward, I’ve tied Arnold Schwarzenegger.

MUSCLE & FITNESS / JANUARY 2018

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MUSCLE & FITNESS / JANUARY 2018


GET

L G N I &F-

M ! E G U H

PART 2

best e h t m s fro k e e w e ve r o . r e u v ’ o u f o y l y u’re on est physique t y of work to d o Y > and big g ple n S O N l l i t s s ’ there M A N / / / B Y P A T D A V I D t u B . d GUT ha DREW BY AN IGA P

RAPH HOTOG

DGAR S BY E

AST MONTH WE introduced you to Mass, an eight-week programme that targets one energy system (or pathway)—like your strength, work capacity, conditioning, and amount of muscle mass—per workout to ensure complete development. In Part 2 of Mass, Pat Davidson, a personal trainer in New York City, a former professional strongman, and the creator of this routine, sticks to the same general formula but changes a few things around. Here’s what you can expect during the second block: • Two of the four main protocols, “The Deuce” and “Static Shock,” will be different compared with last month, while the other two will remain the same but with lower reps. “It’s a basic linear progression,” Davidson says. “The volume [aka sets and reps] is going to be cut back a little, but the intensity [weight lifted] is going to be higher.” • You’ll notice that there are two new protocols—“Arm Farm” and “Delt Domination”—added to Day 1. While Davidson stands by traditional compound movements, such as the back squat and bench press, for building strength and size, he also acknowledges that every guy wants jacked arms and shoulders. Consider it a gift, a painful one we might add, from him to you. • You’ll see more timed sets, specifically in “The Deuce.” It’s a hellish way to build some serious muscular endurance and mental fortitude, but it works. Just ask Davidson, who, at a body weight of 225 pounds, squatted 425 pounds for eight reps and bench-pressed 360 pounds for two reps after running this . If you need to rest at the top of the movement, that’s fine, but do not put the weight down at any point. OK, now get to work.

ART

MUSCLE & FITNESS / JANUARY 2018

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G E T M&F-I NG H UG E D AY 1

TRAINING EXPLAINED PROTOCOL

THE DEUCE TA R G E T

WORK CAPACITY: This day is meant to increase the amount of weight you can handle for high reps. Also, this training day will cause a huge release of anabolic hormones like testosterone and growth hormone, which will carry over into the rest of your training for the week, making you stronger by bolstering your recovery. HOW TO DO IT

DIRECTIONS: Start with 70% of your one-rep max for both lifts. Perform the bench press for two straight minutes, aiming to accumulate as many reps as possible. Then rest four minutes and repeat for the deadlift. That’s one round; you’ll perform three. If you get more than 65 total reps for both moves in one round, increase the load to 80%. If you get 56 to 65 reps, increase the load to 75%. If you accumulate 55 reps or less, keep the weight the same. EXERCISE

SETS

REPS

REST

1A. BENCH PRESS

3

2 MIN.

4 MIN.

1B. DEADLIFT

3

2 MIN.

4 MIN.

DEADLIFT u Stand close enough to a barbell so that your shins are touching it, with your feet at shoulder width. Grip the bar so that your hands are just outside your thighs. Pull the bar up, dragging it against your legs and keeping your back straight until your hips are fully locked out.

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MUSCLE & FITNESS / JANUARY 2018

Shot on location at Matrix Fitness Club, Astoria, NY


D AY 1

TRAINING EXPLAINED AC C E S S O RY WO R K

DIRECTIONS: Perform both protocols once through as a giant circuit. “Do not rest at any point or drop the weight down,” Davidson says. PROTOCOL

ARM FARM EXERCISE

REPS

OVERHEAD DUMBBELL EXTENSION

10

DUMBBELL CURL (PALMS UP)

10

DUMBBELL SKULL CRUSHER

10

ZOTTMAN CURL

10

CHEAT HAMMER CURL

10

DUMBBELL SHOULDER PRESS

10

INCLINE DUMBBELL PRESS

10

PROTOCOL

DELT DOMINATION EXERCISE

REPS

FRONT RAISE

10

LATERAL RAISE

10

BENTOVER REVERSE FLYE

10

DUMBBELL SHOULDER PRESS

10

INCLINE DUMBBELL PRESS

10

DUMBBELL BENCH PRESS

10

t DUMBBELL SKULL CRUSHER Hold two dumbbells with a neutral grip and lie back on a bench, with a slight arch in your lower back. Keep your elbows pointed straight ahead and slowly lower both dumbbells toward your shoulders. Pause for 1 second, then press them back up.

MUSCLE & FITNESS / JANUARY 2018

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G E T M&F-I NG H UG E t BARBELL CURL Load a barbell with plates or pick up a preweighted barbell and let your arms fully extend. Squeeze your shoulder blades together and curl the weight up toward your shoulders. Lower it slowly. BACK SQUAT u With a loaded barbell on your upper traps, descend into a squat, keeping your chest up and back neutral. Go as low as you can while keeping good form, then drive back up. INCLINE BENCH PRESS q Plant your feet firmly on the ground and remove the bar from the rack. Lower the bar to your chest, keeping your elbows pointed slightly in, then forcefully drive the bar back up.

D AY 2

TRAINING EXPLAINED PROTOCOL

STATIC SHOCK TA R G E T

STRENGTH: Instead of taking six seconds to lower yourself, as in last month’s , you’ll pause at the bottom part of both the incline bench press and back squat. This isometric hold will increase your muscular stability and also help you produce more power from a static state, carrying over to your regular-speed sets. For the tempo, the first number represents the lowering portion of the lift, the second one is the static portion, and the last one is the concentric (up) part of the lift.

HOW TO DO IT

DIRECTIONS: Use 80% of your one-rep max for the first two lifts. As for the accessory work, perform moves marked with A, B, and C back-to-back, resting only after the last exercise.

EXERCISE

SETS

REPS

TEMPO

REST

BACK SQUAT

5

2

0-6-0

2 MIN.

INCLINE BENCH PRESS

5

2

0-6-0

2 MIN.

1A. ROMANIAN DEADLIFT

3

8

3-0-3

-

1B. PUSH-UP

3

8

3-0-3

-

1C. CABLE ROW

3

8

3-0-3

1 MIN.

2A. BARBELL CURL

3

8

-

-

2B. DUMBBELL SKULL CRUSHER

3

8

-

-

2C. BENTOVER REAR-DELT FLYE

3

8

-

1 MIN.

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G E T M&F-I NG H UG E

p LATERAL RAISE Grab a dumbbell in each hand and stand tall with your chest up. Tense your abs and raise both of your arms up, with a slight bend in your elbow, until they’re parallel to the floor. Lower them slowly.

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BENCH PRESS q Set up as you did for the incline bench press, except keep a slight arch in your lower back. As you’re pressing, ensure that you’re squeezing your glutes and actively pressing your knees out.

DUMBBELL ROW u Grab two dumbbells and hinge at the hips until your torso is about parallel to the floor. Leading with your elbows, row the weights to your sides.


D AY 3

D AY 4

TRAINING EXPLAINED

TRAINING EXPLAINED

PROTOCOL

PROTOCOL

TOILSOME 12 TA R G E T

HYPERTROPHY: Like last month, this day will reflect a more traditional bodybuilding-style workout. You’ll perform each lift for sets of 12 to increase your time under tension (TUT) to trash your muscle fibres so they recover and in turn grow larger. HOW TO DO IT

DIRECTIONS: Perform exercises

marked with letters in succession, resting only at the end of each superset.

EXERCISE

DEADLIFT

SETS

REPS

REST

3

12

150 SEC.

BENCH PRESS

3

12

150 SEC.

1A. REVERSE LUNGE

3

12

-

1B. DUMBBELL ROW

3

12

-

1C. DUMBBELL CURL

3

12

60 SEC.

2A. ROPE PUSHDOWN

3

12

-

2B. LATERAL RAISE

3

12

60 SEC.

CAJUN QUICK BURNER TA R G E T

CONDITIONING: If you followed along last month, then you’re no stranger to this arduous protocol that has you perform a circuit of multijoint movements. This particular workout will still target all your major muscles, jack up your heart rate, and elicit a huge hor­monal response. The only difference is that instead of 15 reps, you’ll perform 10 but with heavier weight. HOW TO DO IT

DIRECTIONS: Perform each exercise for 20 seconds with the goal of getting 10 reps. (If you get to 10 before the window is done, stop.) Then rest 40 seconds and move on to the next move. After you perform all three exercises, rest for three minutes between rounds. EXERCISE

SETS

REPS

REST

1A. DEADLIFT

4

20 SEC.

40 SEC.

1B. BENCH PRESS

4

20 SEC.

40 SEC.

1C. BACK SQUAT

4

20 SEC.

40 SEC.

TREADMILL WALK*

1

20 MIN.

-

*Set treadmill at 15% incline and 2.5 to 3 mph. PAT DAVIDSON, PH.D. Davidson is an exercise scientist, a former associate professor at Springfield College, and a personal trainer in NYC. To purchase the unadulterated version of Mass, visit rebel-performance.com.

MUSCLE & FITNESS / JANUARY 2018

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FEAST LIKE A BEAST

easy, step-by-step, chef-approved > Ourguide to surviving the biggest cheat meal of the year— the holiday smorgasbord—with your abs intact.

BY NILS BERNSTEIN /// PHOTOGRAPHS BY CHRISTOPHER TESTANI /// FOOD STYLING BY SUZANNE LENZER


HOL I DAY F E A ST

R

EMEMBERING TO CUT YOUR DAD’S SCOTCH WITH water. Wearing that hideous sweater your aunt gave you. Using your black-belt-like conversational skills to supplant any political talk with pigskin polemics … By the time the feast finally arrives, the last thing you want to do is sweat over calories. But here’s the grim reality: Roughly 75% of all the weight we gain over the course of the entire year we gain between November and January, a 2013 study in the European Journal of Clinical Medicine found. “One bad day of eating won’t derail your health,” says Miranda Hammer, R.D., a registered dietitian based in New York City. “The problem is, the big meal commonly begins a cycle of terrible behaviour that can lead to a week, a month, a season of poor eating.” So why not set yourself on a better path from the get-go by, for example, boiling, not roasting, your ham to reduce fat? Opting for butter-free yet still flavourful brussels sprouts? Or replacing those belly-bloating mashed potatoes with a great-tasting cauliflower mix? With these healthy twists on classic holiday plates you won’t have to surrender flavour to stay fit. Bonus: They make delicious leftovers, too.

SERIOUSLY TASTY TURKEY S E RVE S 12

Heat oven to 400˚F. Place turkey, breast-side down, on a rack in a large baking dish; rub salt and pepper over it. Cover with foil, poke holes in foil, and roast for 45 minutes. Turn breastside up; roast until an instant-read thermometer registers 160°F in the breast and 170°F in the thigh. Let rest for 30 minutes.

THE MACROS

413 71 g

82

Simply ditching the crust means you can make that cherished recipe with no other health hacks needed. But, says Hammer: “Savour it, be satisfied, then get back to eating well and exercising the next day.” 1 (15 oz) can pumpkin 1 (12 oz) can low-fat evaporated milk 2 eggs ½ cup brown sugar 1 tsp ground cinnamon ½ tsp ground ginger ¼ tsp ground cloves ¼ tsp salt ½ tsp baking powder Heat oven to 325˚F. In a large bowl, whisk together pumpkin, milk, eggs, and sugar. In a small bowl, stir together cinnamon, ginger, cloves, salt, and baking powder; whisk into pumpkin mixture. Pour into a pie dish; bake for 50 minutes, or until a toothpick inserted in centre comes out clean. Refrigerate for at least 3 hours before serving.

PROTEIN

0g

CARBS

Brussels sprouts seem saintly, but it’s easy to pile on the bacon and cream. Instead, use this classic Italian relish to give your holiday plate some balance without unnecessary fat and sodium. Oven roasting gives an appealing crispness with less oil than pan frying. ½ cup minced parsley (preferably flat-leaf) 1 garlic clove, minced 2 tsp lemon zest Salt and pepper 1½ lbs brussels sprouts, ends trimmed, halved lengthwise 1 tbsp olive oil Heat oven to 425˚F. For the gremolata, mix parsley, garlic, and lemon zest in a small bowl; add salt and pepper to taste. In a large bowl, toss sprouts with olive oil; spread on a baking sheet. Roast for 25 minutes, or until edges are browned. Toss warm sprouts with gremolata.

THE MACROS

12 g

FAT

MUSCLE & FITNESS / JANUARY 2018

203 14 g C ALORIES PROTEIN

38 g

CARBS

4g

FAT

THE MACROS 106 5 g C ALORIES PROTEIN

19 g

CARBS

2g

FAT

GRAVY S E RVE S 12

3 1 1 1 1 4

tbsp butter onion, chopped garlic clove, minced carrot, chopped celery stalk, chopped Neck and giblets from turkey cups good-quality low-sodium turkey or chicken stock 1 tbsp soy sauce 6 tbsp flour Salt and pepper Melt 1 tbsp butter in large saucepan over medium heat. Add onion, garlic, carrot, celery, neck, and giblets; cook until browned. Add stock and soy sauce; bring to a boil, reduce heat and simmer for 1 hour, then strain. In large pan over medium-low heat, melt 2 tbsp butter; add flour, whisking frequently, until it turns deep brown. Slowly whisk in the stock, bring to a boil, then reduce heat and cook until thick. Salt and pepper to taste.

P R O P S T Y L I N G B Y A L I S TA I R T U R N B U L L F O R B R U M L C O N L O N

1 turkey (12 to 16 lbs) Salt and pepper

C ALORIES

S E RVE S 8

S E RVE S 6

When you’re shopping, look for a bird labelled “pasture raised” and “organic,” because a turkey that’s been raised without hormones, steroids, or antibiotics—and hasn’t been injected with flavour-faking liquids—will taste better. When you prep it season it with simply salt and pepper, not a slathering of oil or butter—it’s important that the skin be completely dry when you put it in the oven.

SAVOURY BRUSSELS SPROUTS WITH GREMOLATA

WEIGHTLESS PUMPKIN PIE


Ride the gravy train. For a tasty, less fattening sauce, ditch the pan drippings.

Can the crust. You’ll save time and a whole pumpkin patch worth of calories.

Portion the plate. Half veggies, half protein/starch, all good the next day.

Break bread. For stuffing, go easy on butter and use whole grains. (For recipe, go to muscle andfitness.co.uk)

Make “muscle sprouts.” Brussels sprouts are great for you—don’t destroy them with bacon and cream. MUSCLE & FITNESS / JANUARY 2018

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HOL I DAY F E A ST

LEG OF LAMB

SOMMELIER TIP!

Binge Away on Muscadet and Beaujolais

S E RVE S 12

Courtesy of Jason Wagner, beverage director at Fung Tu in New York City

By firing up your lamb on the grill, you’ll free up your oven for side dishes. Be sure to do it right, though, by butterflying it so it’s a uniform thickness. (Your butcher can do this easily for you.) Another bonus: Our sauce is oil-free, which cuts about 1,000 calories. You’re welcome. 2 lemons 2 tbsp fresh rosemary 8 garlic cloves, peeled 1 tbsp salt 1 boneless leg of lamb (about 6 lbs), butterflied In a food processor, puree lemons—skin and all—with rosemary, garlic, and salt to a paste. Rub the paste into the lamb and let sit in the refrigerator for at least 6 hours, preferably overnight. Heat a charcoal or gas grill to medium-high. Laying the lamb flat, grill until an instant-read thermometer inserted into the thickest part reads 125°F (about 15 minutes per side), then remove to a platter. (Alternately, roast the lamb uncovered in a 425°F oven for about 45 minutes.) Loosely cover with foil and let rest for 20 minutes.

THE MACROS 427 64 g C ALORIES PROTEIN

1g

CARBS

17 g

FAT

Courtesy of Miranda Hammer, registered dietitian in New York City ■ Really want to survive the holiday meal with your abs intact? Follow Hammer’s most crucial piece of advice. When composing your plate (which should be nine inches or less in diameter), fill half of it with vegetables, a quarter with protein, and a quarter with starch (sweet potatoes, mashed potatoes, gravy). This is an easy way to guarantee less fat and carbs and more fibre. Also: It wouldn’t hurt to hit the gym beforehand, too.

WHIPPED SWEET POTATOES

GREEN BEAN CASSEROLE

S E RVE S 8

S E RVE S 8

Salvage this gloppy staple by swapping the soup for a from-scratch sauce and the fried onions for caramelized ones.“Green beans are loaded with fibre and vitamin C and should occupy a lot of the real estate on your plate,” Hammer says. 1½ lbs fresh green beans, trimmed and halved crosswise 2 tbsp butter 2 onions, peeled and thinly sliced Salt 8 oz mushrooms, coarsely chopped 1 onion, coarsely chopped 2 garlic cloves, minced 1 cup chicken stock 1 cup milk 3 tbsp flour Bring a pot of salted water to a boil, add green beans, cook for 5 minutes, then drain and cool. Melt 1 tbsp butter in a pan over medium heat, add sliced onions, salt lightly, and cook until browned. Heat oven to 400°F. In a large pan, add mushrooms, chopped onion, garlic, and 1 tsp salt; cook for 10 minutes over medium heat. In a separate saucepan, bring stock and milk to a simmer; add flour and cook, stirring constantly, for 2 minutes. Add stock mixture to mushrooms; bring to a boil, stirring until thick. Put beans in a baking dish, add mushroom mixture, and top with the caramelised onions; cook for 15 minutes.

THE MACROS

96 4 g

C ALORIES

PROTEIN

13 g

CARBS

Sweet potatoes are already decadently sweet and silky, so topping them with brown sugar and mini marshmallows is overkill. “Instead, add fruit for more natural sweetness,” Hammer says. “You’ll get added nutritional mileage from the fruit, avoid processed sugar, and gain extra vitamins, minerals, and fibre.” We recommend bananas, to boost creaminess, and apples, whose natural acidity will brighten the sweet potatoes’ naturally deep flavour. 2 lbs sweet potatoes, pricked with a fork 2 ripe bananas 1 cup all-natural applesauce ¼ cup honey 1 tsp ground cinnamon Salt and pepper Sugar Heat oven to 375°F. Roast potatoes on a rimmed baking sheet for 40 minutes, then add bananas (with peel on) and cook for another 15 minutes. When potatoes cool, split lengthwise and scoop the flesh into a bowl; peel bananas and add with applesauce, honey, and cinnamon, then season with salt, pepper, and sugar to taste. Mash well with a potato masher, or whip with an electric beater. Transfer mixture into a buttered baking dish; bake for 30 minutes, or until heated through.

THE MACROS

4g

FAT

138 1 g C ALORIES PROTEIN

35 g

CARBS

0g

FAT

T H I S PA G E : N I C K F E R R A R I ; P R O P S T Y L I N G B Y R A C H E L S T I C K L E Y/ B E R N S T E I N & A N D R I U L L I

SERVING TIP!

The Perfect Amount of Portion Control

M

any wines are naturally low in alcohol, which means they have fewer calories than the heavy, boozy red zinfandels and cabernets so often served with winter meals. “Wines from Beaujolais and the Loire Valley of France are lower in alcohol and higher in acidity; and not only do they have fewer calories, they’re also more versatile, so they go with a wider array of foods,” Wagner says. For red, look for a Beaujolais that’s labelled “cru Beaujolais”—meaning it’s from the best vineyards; and for white, grab a muscadet. “Big, bold wines can overwhelm some dishes and get you drunk faster,” Wagner says. “But these wines can be consumed in greater quantity without getting you wasted—and they’re a great counterpoint to rich holiday dishes.”


Why puff up? Bottom line, sweet potatoes don’t need marshmallows.

Break out the grill.

Green light. Do a green bean casserole—but swap the soup for a from-scratch sauce and caramelize the onions.

MUSCLE & FITNESS / JANUARY 2018

85


HOL I DAY F E A ST

SPICY, HEALTHY HAM S E RVE S 12

MASHED POTATOFLOWER S E RVE S 6

Truth is, ham is a pretty lean, healthy meat. It’s the salty cure, layers of skin and fat, and, usually, sticky-sweet glaze that ruin it. But if you boil the ham rather than roast it, you’ll cut much of the salt and fat—and it’ll still be as moist and tasty as ever. Instead of lathering on a sugary honey-baked glaze, we recommend this thin coat of spicy Sriracha—balanced with honey—which will deliver a delicious, more complex punch to the alreadyrich meat.

One cup of regular mashed potatoes has 240 calo­ries, 9 grams of fat, and 35 grams of carbs. Thankfully, when you’re puree­ing the potatoes, you can cut it in half with cauliflower and no one will know the difference. Plus, “cauliflower is rich in antioxidants and vitamins C and K,” Hammer says. It retains the richness of the potato while giving a lighter texture and more complex flavour. (For bonus flavour: Try it with a few carrots or turnips as well.)

¼ 3 1 1

1 lb potatoes (russet or Yukon Gold), scrubbed, peeled if desired, and quartered ½ head cauliflower, core removed and coarsely chopped 2 tsp olive oil ¼ cup Greek yogurt Salt and pepper

cup honey tbsp Sriracha sauce tbsp soy sauce Juice of ½ lime “City ham” (5 to 7 lbs), wet-cured and smoked, as opposed to dry-cured, prosciutto-like “country ham”

In a small bowl, mix together honey, Sriracha, soy sauce, and lime juice; set aside. Place ham in a stockpot; add water to cover. Bring to a boil, then discard and replace the water and bring to a boil again. Reduce heat; simmer for 15 minutes per pound. Drain and remove the skin and external fat. Heat oven to 375°F. Place ham in a shallow baking dish, brush with the Sriracha glaze, and bake for 30 minutes. Let rest for 20 minutes.

Place potatoes in a large saucepan; cover with water by 3 inches. Bring to a boil. When potatoes are almost tender (a butter knife can almost but not quite go through them easily), add cauliflower; cook another 10 minutes, or until the potatoes and cauliflower crush easily with the back of a spoon. Drain, return to the pot, and mash well with a potato masher. Stir in olive oil and yogurt; add salt and pepper to taste.

THE MACROS

THE MACROS

333 31 g C ALORIES PROTEIN

14 g 16 g

CARBS

FAT

123 4 g C ALORIES PROTEIN

23 g

CARBS

2g

FAT

CHEF TIP!

The Coolest Condiment You’ve Never Heard Of Courtesy of Jeremy Glover, chef at Ceia Kitchen + Bar in Newburyport, MA

G

lover, a farmer in addition to being one of the Northeast’s most-talked-about chefs, swears by cranberry mayo, a hugely versatile but largely unknown condiment that can be easily made by mixing one part leftover cranberry sauce (whole or the jellied variety) with two parts mayo and a dash of Dijon mustard. Loaded with vitamin C, it’s healthier than plain old mayo and great for schmearing on rye bread with turkey and stuffing, making a leftover turkey or potato salad, or using as a dip with turkey skin as the (carb-free) chips.


Boil your ham. Because baking it retains fats. And slather it in Sriracha and honey.

Cut your mash.


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MUSCLE & FITNESS / JANUARY 2018


SOLDIER STRONG > This military-inspired,

barbell-only workout will get you in the best damn shape of your life. B Y M I C H A E L B E R G , N . S . C . A . - C . P. T .

MUSCLE & FITNESS / JANUARY 2018

89


BA R B E L L- ON LY WOR KOU T

W

E EXPECT A LOT FROM OUR SOLDIERS. Bravery in the face of danger, unwavering discipline, and elite physical fitness—all things that make our military the greatest fighting force on earth. But when these men and women are stationed in a desert or trekking through unforgiving terrain, they don’t always have the best tools to stay in fighting shape. So they learn to make do with what they’ve got, even when all they’ve got is a flat surface and their own bodies.

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MUSCLE & FITNESS / JANUARY 2018

endurance—before moving heavier to increase your strength. During the first four weeks, you’ll do sets of six to 12 repetitions of each exercise at 75 to 85% of your one-rep max (1RM). “Keep your rest between sets minimal, at 60 seconds or less,” Kirchofner says.

FRONT SQUAT u With a loaded barbell across your upper chest and deltoids and your arms crossed, brace your core and squat down until your thighs break parallel with the floor. Then explode back up.

Over the next four weeks, you’ll lower your reps and up the weight, doing one to five reps at 85 to 100% of your max and extending your rest periods to three to five minutes. This foundational workout can be modified as you progress. “It allows you to add, take away, or even switch up the exercises,” Kirchofner says. Mix things up by varying your sets, reps, intensity, and rest periods, or incorporate explosive movements, like quick bursts on the positive reps and slow, controlled negatives. Throw in some plyometrics, and you’ve got a well-rounded regimen for increasing your overall power and conditioning. “This workout, as basic as it may seem, will definitely get you big and strong,” he says. We’re inclined to listen to him.

O P E N E R S P R E A D : G E T T Y I M AG E S. T H I S S P R E A D : E D GA R A RT I GA

It stands to reason, then, that if you give a soldier something as luxurious as a barbell, he’s going to make the most of it—whether he’s deployed or back home in the cozy confines of a gym. The same rule applies to civilians. Big-box gyms are great for variety, but there’s a reason you always see the fittest guys hanging around the bench press and power racks, because the simplest equipment can often have the biggest impact. Proving the barbell’s versatility is Dustin Kirchofner, a former U.S. Army Special Forces soldier and a free-fall instructor—yes, the man teaches others the delicate art of parachuting out of planes into enemy territory. He’s also a certified strength and conditioning coach and the owner of Modern Warfare Fitness in Colorado, so he’s not someone you want to compare fitness résumés with. The point is: Give him a bench, a barbell, and some plates, and he’ll whip soldiers into fighting shape. Imagine what he can do for you. “The programme I’ve created is basic, but it will definitely get you big and strong if you tackle each exercise seriously—and challenge you to improve your form, concentration, and stamina,” he says. His prescribed workout focuses on what he calls the “Big 4” exercises: the bench press, the military press, the deadlift, and the squat. Broken into two four-week phases, it starts lighter to gradually acclimate your tendons and ligaments to the training—all while promoting muscular


MUSCLE & FITNESS / JANUARY 2018

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BA R B E L L- ON LY WOR KOU T

DIRECTIONS: Do these workouts on a five-, six-, or seven-day split, depending on your schedule. All movements listed are done with a barbell and, where applicable, an adjustable bench. In Phase 1, aim to use 75 to 85% of your one-rep max during working sets. In Phase 2, work in the 85 to 100% range. You’ll pyramid up the weight from set to set where applicable, but on listed sets of 20, adjust the weight so you can just eke out 20 reps. Also, be sure to perform a few light sets to warm up the target muscle.

t BARBELL CURL Load up a barbell with plates, or pick up a preweighted barbell and let your arms fully extend. Squeeze your shoulder blades together, and curl the weight up toward your shoulders. Lower it slowly.

BARBELL LUNGE u With a loaded barbell on your upper traps, lunge forward until your lead thigh is parallel to the floor and your back knee is an inch or so from the ground. Come back up, then lunge forward with the other leg. Repeat for the listed reps. SKULL CRUSHER q Lie on a bench, holding a barbell over your chest. Keeping your elbows pointed forward, lower the bar, allowing your upper arms to travel back slightly, until it’s at your forehead. Then press the weight back up.

T H I S S P R E A D F R O M B O T T O M L E F T : P E R B E R N A L ; I A N S P A N I E R ( 2 ) ; P AV E L Y T H J A L L ( 2 )

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M O N D AY

SHOULDERS, TRAPS, AND ARMS EXERCISE

SETS

REPS (PHASE 1)

SETS

REPS (PHASE 2)

MILITARY PRESS

5

12, 10, 8, 7, 6

5

5, 4, 3, 2, 1

FRONT RAISE

4

10, 8, 6, 20

4

5, 5, 3, 3

REAR-DELT ROW

4

12, 10, 8, 6

4

5, 5, 3, 3

SKULL CRUSHER

4

12, 10, 8, 6

4

5, 5, 3, 3

BARBELL CURL

4

10, 8, 6, 20

4

5, 5, 3, 3

SHRUG

4

10, 8, 6, 20

4

5, 5, 3, 3

T U E S D AY

BACK, ABS, AND LOWER BODY EXERCISE

SETS

REPS (PHASE 1)

SETS

REPS (PHASE 2)

DEADLIFT

5

12, 10, 8, 7, 6

5

5, 4, 3, 2, 1

ROMANIAN DEADLIFT

5

12, 10, 8, 7, 6

5

5, 4, 3, 2, 1

BARBELL LUNGE

4

10, 8, 6, 20

4

5, 5, 3, 3

HACK SQUAT BARBELL AB ROLLOUT

5

12, 10, 8, 7, 6

5

5, 5, 3, 3, 3

4

20, 12, 12, 12

4

TO FAILURE

T H U R S D AY

CHEST, BACK, AND ARMS EXERCISE

SETS

REPS (PHASE 1)

SETS

REPS (PHASE 2)

BENCH PRESS

5

12, 10, 8, 7, 6

5

5, 4, 3, 2, 1

INCLINE PRESS

5

12, 10, 8, 7, 6

5

5, 4, 3, 2, 1

BARBELL ROW

4

10, 8, 6, 20

5

5, 4, 3, 2, 1

PRONE BICEPS CURL

5

12, 10, 8, 7, 6

5

5, 5, 3, 3, 3

CLOSE-GRIP BENCH PRESS

4

20, 12, 12, 12

4

TO FAILURE

F R I D AY

LEGS AND ABS EXERCISE

Â

SETS

REPS (PHASE 1)

SETS

REPS (PHASE 2)

BARBELL SQUAT

5

12, 10, 8, 7, 6

5

5, 4, 3, 2, 1

GOOD MORNING

4

12, 10, 8, 6

4

5, 5, 5, 3

FRONT SQUAT

5

12, 10, 8, 7, 6

5

5, 4, 3, 2, 1

CALF RAISE

4

20, 20, 12,12

4

TO FAILURE

BARBELL AB ROLLOUT

4

20, 12, 12, 12

4

TO FAILURE

MUSCLE & FITNESS / JANUARY 2018

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THE LEVEL UP SERIES:

QUADS > Want bigger, stronger legs? Then hit them

with the following foundational exercises. BY JOE WUEBBEN

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MUSCLE & FITNESS / JANUARY 2018


SINGLE-LEG ROMANIAN DEADLIFT LEVEL UP DIFFERENCE: Whether you’re using a barbell, dumbbell, or landmine (as shown), start every rep by pushing the hips back. Keep this movement slow and controlled for stability, using the back (nonworking) leg for counterbalance.

MUSCLE & FITNESS / JANUARY 2018

95


T

HE PARETO principle (aka the “80/20 rule”) states that, in a given area, roughly 80% of your results are accomplished by 20% of your efforts. If we were applying this to leg training, then squats, lunges, step ups, and deadlifts would fall into the 20% of exercises producing 80% of your lowerbody gains (more or less). All those leg extensions and leg curls are fine, but they’re likely not your true thighdeveloping linchpins. What you’ll find here is a Paretoinspired Level Up leg workout that builds off its Straight Up counterpart by providing a bit more bang for the buck— variations of lunges, squats, step ups, and deadlifts, and nothing else. Consider this your 80/20 leg day. If you’ve got time later in the week (and aren’t crushed by this workout), then knock your­s elf out with leg presses, leg curls, and the inner/outer thigh machine.

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L EV E L U P SE R I E S: Q UA DS

STEP-UP LEVEL UP DIFFERENCE: Perform stepups with either dumbbells or a barbell; when in doubt, go with dumbbells, as they’re a slightly safer option. Plant your foot on the bench or box, heel first, not the ball of the foot.

OPE N E R S PR E A D: E D GA R A RT IGA. T H I S S PR E A D C L O C KW I S E F ROM L E F T: A H M E D K L I N K ; S I M O N M AC D E R M O T T-J O H N S O N ( 2 ) ; P E R B E R N A L

REVERSE LUNGE LEVEL UP DIFFERENCE: While comparable, these are more dynamic than split squats. When doing reverse lunges, drive up through the heel of the front foot—as if you were doing a single-leg squat—and minimize the push off from the back leg.

STRAIGHT UP EXERCISE

SETS

REPS

LEG EXTENSION

5

10

LEG PRESS

4

12

NARROW-STANCE SPLIT SQUAT

3

10 PER LEG

BODY-WEIGHT BOX STEP-UP

3

10

As published in the October 2013 issue of M&F.

GOBLET SQUAT LEVEL UP DIFFERENCE: Think of goblet squats as a modified version of a front squat. Keep your torso upright and maintain a tight core, and keep the dumbbell up against your body so it doesn’t pull you forward.

LEVEL UP

DIRECTIONS: Warm up with 5 to 10 minutes of low-intensity cardio followed by 1 to 2 sets of light leg extensions and 1 to 2 sets of light lunges. EXERCISE

SETS

REPS

REVERSE LUNGE

3

10 PER LEG

GOBLET SQUAT

4

8*

STEP-UP

3

10 PER LEG

SINGLE-LEG ROMANIAN DEADLIFT

3

12 PER LEG

*Start light and increase weight on every set. MUSCLE & FITNESS / JANUARY 2018

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> With two hit shows

and the forthcoming Netflix film Bright to his name, 23-year-old

BRANDON LARRACUENTE

balances fame, fitness, and staying true to himself.

BY K E V I N G R AY / / / PHOTOGRAPHS BY DUSTIN SNIPES

ON THE BRI G 100

MUSCLE & FITNESS / JANUARY 2018


I GHT SIDE MUSCLE & FITNESS / JANUARY 2018

101


B R A N D ON L A R R AC U E N T E

E

ARLIER THIS YEAR, BRANDON LARRACUENTE became a meme on the internet. More specifically, his character from Netflix’s 13 Reasons Why, Jeff Atkins, became a meme when fans of the show flooded social media with creative images and GIFs, under the hashtag #JeffAtkinsDeservedBetter, to mourn the character’s untimely death.

In a show that centred on the suicide of a fellow high school student, Hannah Baker, Larracuente played a paragon of good—the jock with a heart of gold. The character wasn’t even supposed to exist. He didn’t appear in the book that the show is based on, but producers created the role for Larracuente anyway, inviting him to make it his own. It was a powerful vote of confidence for the young actor, and it allowed him to showcase his own winning personality, good looks, and ripped physique, which he hones with six days of intense workouts each week. This genuine likability, and that

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MUSCLE & FITNESS / JANUARY 2018

laser focus that keeps him seeing the inside of gyms more than parties, has helped the 23-year-old Larracuente amass an impressive amount of work at this stage of his career. And as he keeps progressing, so do his roles. His new project is a film called Bright, which sports a $90 million budget and an all-star cast. It’s a departure from TV but his third project with Netflix. His first appearance on the popular streaming-video service was in the series Bloodline, a dramatic thriller centred on a Florida Keys family. (Kyle Chandler played Larracuente’s dad.) “I really feel like an adopted son of the Netflix family,” he says.

Bright (streaming Dec. 22) takes place in an alternate reality, in which humans coexist alongside orcs, elves, and fairies. It teams Larracuente with Will Smith, as well as other big names like Noomi Rapace and Joel Edgerton. “Will Smith is somebody I’ve looked up to since I was a young kid,” Larracuente says. During downtime on set, he picked Smith’s brain, absorbing as much as he could from the veteran star. “It was a really good experience, and I took a lot from it,” he says. “I’ve taken something away from everybody I’ve worked with. I think it’s shaping me as I continue to grow as an actor and as a person.”

B

EYOND JUST HOLDING his own on screen next to the film’s formidable cast, Larracuente had another challenge to overcome: the makeup chair. He plays an orc, which meant long days—sometimes up to six hours—in the chair being fitted with prosthetics, including a muscular body cast that added mass to the actor’s already-chiselled frame. He also had to learn a language: Orcish. There’s no Rosetta Stone for that, so Larracuente worked with an on-set coach to perfect the dialect. Between long days shooting and his increasingly busy schedule, Larracuente has to prioritise fitness and nutrition. A natural athlete, he played baseball and football through high school, but he wasn’t always into working out. “I used to hate working out so much,” Larracuente says. “I used to just sit in my room and play video games or go out with friends.” His dad, however, had different ideas. A retired New York City police detective, he encouraged his son to stay fit. The more Larracuente saw results, the more he wanted to keep working. Now he trains six days per week, and with his schedule, that often means lifting weights in a hotel gym.

Shot on location at B arbell Brigade, Los Angeles, CA


I USED TO HATE WORKING OUT. I USED TO SIT IN MY ROOM AND PLAY VIDEO GAMES OR GO OUT WITH FRIENDS.


B R A N D ON L A R R AC U E N T E P90X was Larracuente’s foray into training, and he counts Pumping Iron, the Arnold Schwarzenegger documentary, among his favourite films. The tenants of bodybuilding preached by Schwarzenegger continue to provide a foundation for his workouts, but he sometimes incorporates more cardio exercises into his regimen and often jumps rope between sets to keep his heart rate up. (See the chart on the opposite page for a sample workout.) Travelling a lot makes eating healthy difficult, but Larracuente does what

DON’T GET ME WRONG, PIZZA SOUNDS GREAT, BUT I HAVE TO STAY DISCIPLINED. THAT’S SOMETHING MY DAD TAUGHT ME.

he can when on the road. “At restaurants, you don’t know what ingredients they’re putting into the food, but when I’m home I try to limit my consumption of salt and sugar,” he says. It takes self-restraint, especially when he’s out with friends and burgers and pizza are on the table. “Don’t get me wrong, pizza and burgers sound great, but I have to stay disciplined. That’s something my dad taught me. Discipline from an early age.” Pizza is his cheat meal of choice. But nothing compares with his love 104

MUSCLE & FITNESS / JANUARY 2018

In addition to weights, Larracuente works in HIIT with tools like battle ropes.


of octopus. When visiting family in Puerto Rico, that’s his favourite dish—eating it nine out of 10 days on a recent trip. “Depending on who cooks it, it can be a little gummy, but if it’s flavoured right, it’s an incredible experience,” he says. “I’m telling you, I think I saw God when I was eating octopus. It’s a holy experience.” Work, travel, fitness, and his unabashed love for eight-tentacle sea creatures notwithstanding, Larracuente’s other interest is social media, where he can interact with his fans. With nearly 2 million followers on Instagram as of this writing, he’s got a big platform—and he puts it to good use.

“We’re on this pedestal for a reason,” he says, referring to himself and his castmates from 13 Reasons Why. “It’s to share knowledge and to help others who are going through things,” whether that’s providing encouragement to fans dealing with life and relationship struggles or even just providing motivation to get into the gym. All that visibility can be a lot for anyone, especially a young upand-comer with a full schedule, but when asked about his goal as a young public figure, the levelheaded Larracuente has a simple answer: “Honestly, man, to spread kindness.”

L A R R AC U E N T E ’ S

CHEST WORKOUT EXERCISE

SETS

REPS

DIP SUPERSET WITH PUSH-UP

5

10, 15, 20, 15, 10

5

10, 15, 20, 15, 10

PEC DECK FLYE*

5

30, 5, 30, 5, 30

DUMBBELL BENCH PRESS

6

8, 10, 12, 12, 10, 8

INCLINE BENCH CABLE FLYE

6

8, 10, 12, 12, 10, 8

* On the sets with 5 reps, hold at peak

contraction for 5 seconds, then release.

MUSCLE & FITNESS / JANUARY 2018

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M&F-CONTESTS-DPS-SP-1.pdf

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15:16

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WHAT IT TAKES?

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ALL THE LATEST COMPETITION INFO CAN BE FOUND AT:

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CARDIO WORKOUT FROM HELL FORWARD RUN See next page.

BY JOE KENN, C.S.C.S. PHOTOGRAPHS BY JAY SULLIVAN

GAIN ENDURANCE AND BURN UP TO >2.25 KG OF FAT THIS MONTH

You’re not still jogging on the treadmill to get lean, are you? Interval training is much more efficient. It boosts your metabolism, and you train harder in less time, burning more fat calories during and after the workout and for days afterward. This workout plus careful dieting can help you shed up to 2.25 kilos before you see our next issue. That’s if you’re ready to gut it out and put in the work, of course. 108

MUSCLE & FITNESS / JANUARY 2018


DIRECTIONS Two to three times a week, either after your regular weight workouts or in between.

F R E Q U E N CY

TIME NEEDED

20–30 minutes Perform the exercises as a circuit. You’ll move around a track (or an open field), performing exercises at different stations. Start by sprinting up the straightaway. Then do a strength exercise, followed by an easy exercise on the curved section of the track to recover your wind. Do one more strength move, then repeat the cycle. The exercises change every time you complete a lap around the track—laps 1 and 3 follow one circuit, and laps 2 and 4 use another. DO IT

HOW IT WORKS ➜ We’re taking you off the treadmill and onto a track, where you can train like an athlete. Our workout combines sprints and other footwork drills with weight training and active recovery intervals (easy work periods) to keep your heart rate up and work all your muscles. It’s not for the faint of heart, but neither are the results. MUSCLE & FITNESS / JANUARY 2018

109


LAPS 1 &3

3 ACTIVE RECOVERY (NOT SHOWN)

➸ Depending on your

fitness level, you can walk, jog, or lunge for 100 metres around the curve of the track. Take deep breaths.

1 FORWARD RUN PREVIOUS PAGE

➸ Go to the straighta-

way, and run forward 100 metres. You can jog, run briskly, or sprint (albeit at a little less than 100% effort), depending on your ­current fitness level.

B

2 MEDICINE BALL SLAM ➸ Hold a medicine ball

straight overhead, and throw it down on the track in front of you as hard as you can. Squat down to pick up the ball. Repeat for 10 reps.

110

MUSCLE & FITNESS / JANUARY 2018

A


4 KETTLEBELL SWING ➸ Hold a dumbbell or a

kettlebell between your legs, and explosively extend your hips to swing it up as high as you can. Repeat for 10 reps.

5 BACKWARD RUN (NOT SHOWN)

➸ Go to the straightaway, and run backward for 100 metres. Concentrate on keeping your shoulders over your toes, bending your knees, and extending your hips to run efficiently.

6 PUSHUP

(NOT SHOWN)

➸ Perform pushups for 10 reps.

B

A

7 ACTIVE RECOVERY

(NOT SHOWN)

➸ Walk, jog, or lunge

for 100 metres around the curve of the track.

8 MEDICINE BALL SITUP (NOT SHOWN)

➸ Hold a medicine ball

with arms extended, and perform a full situp. Repeat for 10 reps.

MUSCLE & FITNESS / JANUARY 2018

111


C A R DIO WOR KOU T

LAPS 2 &4 1 LATERAL RUN

(NOT SHOWN)

➸ Face the infield and

run sideways, crossing one foot over the other as you step. Keep your shoulders square with the infield. Go at the pace of a jog, a brisk run, or a near-sprint, depending on your fitness level and ­coordination.

B

2 MEDICINE BALL CHEST PASS TO GROUND ➸ Hold a medicine ball at chest level, and

squat down. As you come up, throw the ball forward and downward into the track. Run to pick it up, and repeat for 10 reps.

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MUSCLE & FITNESS / JANUARY 2018

GROOMING BY CHRISTIE CAIOLA

A


3 ACTIVE RECOVERY (NOT SHOWN)

➸ Depending on your

GROOMING BY CHRISTIE CAIOLA

fitness level, you can jog, run briskly, or perform lateral lunges for 100 metres around the curve of the track. Take deep breaths, and do not stop.

4 GOBLET SQUAT ➸ Hold a dumbbell or kettlebell

at chest level, and squat until your thighs are parallel to the ground. Keep your lower back in its natural arch, and push your hips backward to begin the movement. Repeat for 10 reps. MUSCLE & FITNESS / JANUARY 2018

113


C A R DIO WOR KOU T

5 LATERAL RUN ➸ Repeat the lateral run you did before, but lead with the opposite leg.

6 PUSHUP ➸ Perform push-ups for 10 reps. Keep your back straight.

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MUSCLE & FITNESS / JANUARY 2018


C A R DIO WOR KOU T

7 ACTIVE RECOVERY (NOT SHOWN)

➸ Walk, jog, or do lateral lunges for 100 metres.


8 MEDICINE BALL TWIST ➸ Hold the ball at arm’s

length in front of you, and explosively twist to one side and then the other. Repeat for 10 reps on each side.

A

B

BALLS OUT ➜ Use a 4.5 kg medicine ball to start. You can ­increase the size weekly as you improve.

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MUSCLE & FITNESS / JANUARY 2018


10

MINUTES

➜ Warm up at least this long before this workout. Do jumping jacks, leg swings, and light runs around the track to break a sweat and lubricate your joints.

MUSCLE & FITNESS / JANUARY 2018

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SUPERSET FOR > MUSCLE GROWTH IS A SURE BET WITH THIS TIME-SAVING TECHNIQUE BY ERIC “MERLIN” BROSER

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MUSCLE & FITNESS / JANUARY 2018

119


There is little doubt that for most of us mere mortals (which does not include men like Ronnie Coleman, Morgan Aste, or “Big Ramy”), building new muscle year after year becomes an increasingly difficult and arduous endeavour. 120

MUSCLE & FITNESS / JANUARY 2018

The human body does not consider the creation of a massive, Herculean physique to be a high priority in its hierarchy of needs, and thus will fight our efforts every step of the way. I have a little quote that I tell all my clients when it comes to making serious progress in the gym that I would like to now relay to all M&F readers: “If you really want to get huge you cannot politely tap your muscles and ask that they grow—you must instead knock them over and demand it!” In my many years as a coach/trainer


S U PE R SE T FOR S U PE R SI Z E

PEC PUMPER Exercise

Sets

Reps

3

10–12

3

7–9

3

4–6

3

10–12

Pre-exhaustion Incline Dumbbell Flye superset with

Flat Dumbbell Press Post-activation Barbell Bench Press superset with

OPENER AND THIS SPREAD: PER BERNAL

Cable Crossover

and competitive bodybuilder, one of the best techniques I have found to force the muscles to respond, adapt, and grow is, without a doubt, supersets. A superset is generally when two exercises for the same body part are performed back-toback with as little rest in between as possible. Your rest periods occur only after the completion of both exercises, with each having been taken to momentary (positive) muscular failure. While there are many ways to incorporate supersets

into a workout, in my own training system there are two basic types that I like to focus on most often: preexhaustion and post-activation. A pre-exhaustion superset is one in which the trainee performs an isolation exercise followed immediately by a compound movement. Some combinations include leg extensions + squats, dumbbell flyes + bench presses, and lateral raises + upright rows. The main advantage of pre-exhaustion supersets is that you can more precisely

isolate the target muscle with the first movement—pushing it to its momentary limits—and then coax it beyond those limits with a multijoint exercise that brings in other muscle groups to assist, forcing the target muscle to continue contracting. A post-activation superset involves a high-load + heavy (about three to five reps per set) compound movement followed immediately by a single-joint isolation exercise. A few examples might be weighted dips + cable crossovers, stiff-leg deadlifts + lying leg curls, and barbell bentover rows + stiff-arm pulldowns. The interesting (and cool) element of this type of superset is that research studies show that low-rep, compound exercises manifest enhanced central nervous system (CNS) activation, creating a physiological environment where the second (isolation) movement (in a post-activation superset) will actually activate more muscle fibres and exhaust a greater number of motor unit pools than it normally would. Talk about entering into a state of anabolic nirvana! So are you now champing at the bit to hit the gym and experience some hypertrophy-igniting supersets? I thought so! Here are some of my personal favourites for each major muscle group. MUSCLE & FITNESS / JANUARY 2018

121


SUPERSET TIPS 1

If you train in a crowded gym, it’s best to create supersets that allow you to stay in the same area, to make sure you can go from one exercise to the next without interruption. A few examples would be lying dumbbell pullovers + close-grip seated cable rows, incline dumbbell flyes + flat-bench dumbbell presses, and seated dumbbell lateral raises + seated dumbbell presses.

2 When performing the compound exercise in a superset, utilize a slow eccentric contraction (4 to 5 seconds) and an “explosive” concentric (pushing or pulling the weight as rapidly as possible).

3

BACK BLASTER Exercise

Sets

Reps

3

10–12

3

7–9

Pre-exhaustion Dumbbell Pullover

When performing the isolation exercise in a superset, do the eccentric portion of the rep in about 2 seconds; then hold the midpoint (stretch position) for 1 second; and finish with a 2-second concentric. Note: If the isolation exercise allows for a powerful “peak contraction” against resistance (like with leg extensions or cable crossovers, for example), then make sure to hold for a full second at that point as well.

Close-grip Seated Cable Row Post-activation T-bar Row

3

4–6

3

10–12

superset with

Stiff-arm Pulldown

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MUSCLE & FITNESS / JANUARY 2018

4 Even when not utilizing supersets through an entire workout, they are an excellent way to finish off a body part—especially if it is one that is lagging behind the others.

PER BERNAL; CHARLES LOWTHIAN

superset with


DELT DESTROYER Exercise

Sets

Reps

3

10–12

3

7–9

2

4–6

2

10–12

Pre-exhaustion Seated Rear-delt Flye Machine superset with

CHRIS LUND; PER BERNAL

Wide-grip Barbell Upright Row Post-activation Barbell Military Press superset with

Dumbbell Lateral Raise

MUSCLE & FITNESS / JANUARY 2018

123


S U PE R SE T FOR S U PE R SI Z E

BICEPS BOMBER Exercise

Sets

Reps

2

10–12

2

7–9

2

4–6

2

10–12

Pre-exhaustion Low-cable Curl superset with

Close-grip Pullup Post-activation Close-grip Pulldown Machine Preacher Curl

SUPERSET BENEFITS 124

1 Supersets allow for a greater time under tension for the targeted muscle, which is associated with igniting more rapid hypertrophy.

MUSCLE & FITNESS / JANUARY 2018

2

3

4

5

Supersets bring about a more intense and dramatic pump, which saturates the target muscles with enhanced amounts of amino acids, natural hormones, oxygen, and vital nutrients.

Supersets increase lactic acid production, which coaxes the body to release more growth hormone (GH) into your system. GH is a powerful muscle-building and fat-incinerating hormone.

Supersets are very time efficient, allowing one to train with maximum intensity in shorter periods of time.

Supersets help stimulate the metabolism, making them an excellent adjunct to proper diet and cardio when looking to burn more body fat.

PER BERNAL

superset with


TRICEPS TRASHER Exercise

Sets

Reps

2

10–12 per leg

Pre-exhaustion Dumbbell Kickback superset with Triceps Dip

7–9 per leg 2

PER BERNAL

Post-activation Close-grip Bench Press superset with Rope Pushdown

2

4–6

2

10–12

MUSCLE & FITNESS / JANUARY 2018

125


S U PE R SE T FOR S U PE R SI Z E

QUAD KILLER Exercise

Sets

Reps

Pre-exhaustion Single-leg Extension

3

10–12

3

7–9

3

4–6

3

10–12

superset with

Single-leg Press Post-activation Barbell Squat superset with

Leg Extension

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MUSCLE & FITNESS / JANUARY 2018


HAMS HURTER Exercise

Sets

Reps

2

10–12

2

7–9

2

4–6

2

10–12

Pre-exhaustion Seated Leg Curl superset with

Stiff-leg Deadlift Post-activation Lying Leg Curl superset with

CLOCKWISE FROM TOP RIGHT: PAVEL YTHJALL; ERICA SCHULTZ; PER BERNAL; PAVEL YTHJALL

Hyperextension

MUSCLE & FITNESS / JANUARY 2018

127


L A S T

W O R D

FINISH STRONG! Dominate the rest of this year and then all of 2018.

“Blood, sweat, and respect. First two you give, last one you earn.”

“Some people want it to happen, some wish it would happen, others make it happen.” —Michael Jordan

—Dwayne Johnson

“Just remember, you can’t climb the ladder of success with your hands in your pockets.” —Arnold Schwarzenegger

—Babe Ruth

“Ask me to play, I’ll play. Ask me to shoot, I’ll shoot. Ask me to pass, I’ll pass. Ask me to steal, block out, sacrifice, lead, dominate, anything. But it’s not just what you ask of me. It’s what I ask of myself.” —LeBron James

“Dream more than others think practical. Expect more than others think possible.” —Frank Zane

“Champions keep playing until they get it right.” —Billie Jean King

128

MUSCLE & FITNESS / JANUARY 2018

“If you don’t learn from your mistakes, then they become regrets.” —John Cena

P E R B E R N A L ( J O H N S O N & C E N A ) ; 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 W E I D E R H E A LT H & F I T N E S S ( S C H WA R Z E N E G G E R & Z A N E ) ; G E T T Y I M A G E S ( 4 )

“You just can’t beat the person who never gives up.”


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