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september 2016 2 VOLUME 77 | NO. 9
FEaTUrES 18 Total rebuild Ben Chow became a bodybuilder after a near fatal accident. 24 Kings of the Beach M&F’s top 10 badass beach bodies. 28 Beach Body Workout Leave the weights at the gym and sculpt a chiselled physique with nothing more than your body weight.
Beach Body workout
36 Back It Up How to get British physique star Femi Billyrose’s impressive back with his light weight approach. 102 Blueprint of the perfect Body Ryan Terry on carving the best form for winning in men’s physique. 104 Straight Up! More straight up advice on sculpting the best back, ab, delts, and chest. 120 Strong Man’s World Fill all the holes in your programme with Brian Shaw’s workout. 128 Olympia Milestones A look back at some of the most unforgettable Olympia moments.
136 Back to aesthetics Danny Hester and Stan McQuay gear up for the inaugural Classic Physique Olympia. 146 Side-by-Side Add unilateral exercises to spur new growth, prevent injuries, and improve balance. 154 Bowled Over These bowls provide muscle-building nutrients with a fusion of flavours. 158 101 Ways to Shred Maintain your shred through autumn and winter with these expert tips. 168 Bonus HErS! High-intensity Tabata training that seems simple, but will push you into the red zone and beyond; and satisfying shape-up smoothies.
SECTIONS 44 ExpErT Men’s physique champion Andy Ward on training for the Arnold Classic Europe; Mark Smith, Britain’s Strongest Disabled Man; Bond stunt girl Sarah Donohue explains how she became fitter than ever at 46; and bikini pro Michelle Brannan gives a guide to hamstring training. 62 EdgE Our experts answer questions about snacking late at night, fixing a rounded back during deadlifts, and dieting while enjoying a brewski…or two. Plus! A record 6 Britons have qualified for this month’s showdown in Las Vegas. 72 TraIN A rowing variation that kills two birds with one dumbbell; the importance
154 Bowl meals
of overhead triceps work; and all the rest of the most up-to-date training rest ning advice.
84 FOOd aNd SUppS How to make 15-minute chicken skewers with tzatziki; peach bourbon BBQ sauce; five ways to prepare eggs; and special report: Is a calorie just a calorie?
IN EVErY ISSUE 8
guest editor’s letter A special report on Olympia Europe. 14 News 58 Hot Bod 176 editor’s letter
c ov er: m at r i x /g c im ag e s/g e t t y im ag e s. t his pag e: per ber n a l ( 2 ); br i a n K l U tch
130 grilling guide Put some flame to these healthy and delicious meats to stay trim.
ryan terry’s guide to the perfect physique.
A C R E AT I N E F R E E P R E - W O R K O U T T O S U P P O R T F AT B U R N I N G *
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Product to be used with a strict diet and training programme.
Scoop in. Tone up.
Chairman, President & Chief exeCutive offiCer David Pecker Editor in ChiEf Shawn Perine EDITORIAL Managing Editor Leah Whisler CrEativE tEaM Matt Dolingo, Kevin Fagan UK ConsUltant John Plummer e-mail: firstname.lastname@example.org nUtrition ConsUltants Mark Gilbert, B.Sc (Nutrition), CISSN and Tim Ziegenfuss, Ph.D., CSCS, FISSN
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ChairMan, PrEsidEnt & ChiEf ExECUtivE offiCEr David Pecker foUndEr and ChairMan EMEritUs Joe Weider (1920–2013) ExECUtivE viCE PrEsidEnt, ChiEf MarKEting offiCEr Kevin Hyson ExECUtivE viCE PrEsidEnt, ChiEf finanCial offiCEr, trEasUrEr Chris Polimeni ExECUtivE viCE PrEsidEnt, digital MEdia oPErations/ChiEf inforMation offiCEr David Thompson sEnior viCE PrEsidEnt, oPErations Rob M. O’Neill ExECUtivE viCE PrEsidEnt, ChiEf digital offiCEr Brian Kroski viCE PrEsidEnt, ConsUMEr MarKEting ephraim R. Brennan 4 New York Plaza, 4th Floor, New York, NY 10004 USA. Tel: 001 212 339 1900
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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. Weider 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 and its affiliates: Weider Publishing Ltd, Weider Publishing Italia Srl and Mediafit SARL, 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 © (2016) Weider Publications, LLC. Published under license from Weider Publications, LLC. All rights reserved. Reprinted with permission. ‘Muscle & Fitness’ is a trademark of Weider Publications, Llc. 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.
DRIVEN DR RIVEN BY SCIENCE POWERED PO POW OOWERED BY PERFORMANCE 25 G OF PROTEIN FAST DIGESTING 100% WHEY PROTEIN NO ARTIFICIAL DYES
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OLYMPIA IN Joe Weiderâ€™s Mr. Olympia Europe and German Cup 2016 BY ALBERT BUSEK PHOTOS: ALBERT BUSEK AND MATTHIAS BUSSE Countless sporting events have been held in the Westfalenhallen Exhibition Center in Dortmund since it opened back in 1925. The six-day track cycling races, popular far beyond Germanyâ€™s borders, were held there a total of 67 times between 1926 and 2008. For boxing legend Max Schmeling, winning the European championship title in Dortmund in 1927 was the beginning of his exceptional career. On October 21 and 22, 2016, bodybuilding and fitness sports history will be made in Dortmund with the inaugural Olympia Europe Weekend. The main sponsor of the event, Ultimate Nutrition, played a major role in enabling fans in Germany to experience the special Olympia excitement up close once again after Essen in 1972 and Munich in 1983. For Germany, the hope is that its two most successful IFBB pros over the past decade, Dennis Wolf and Ronny Rockel, will be in top shape for the start in Dortmund. It goes without saying that they have been invited. Which top professionals will ultimately have the opportunity to stand on the stage to claim the first Mr. Olympia Europe title will be decided after the Mr. Olympia event in Las Vegas (September 15 to 18, 2016). However, one thing is certain: fans will witness an amazing competition. Hall 3A, where the pros will compete in the Mr. Olympia rematch, provides room for just under 2,000 spectators. At the same time, more than 15,000 visitors are expected in addition to the roughly 100 exhibitors in halls 6 and 8, stretching over 13,000 square metres. The Olympia Expo in Dortmund will be supervised by two experts, Jens Thieme and Michael Bovelet, who already have experience codirecting the FIBO.
MUSCLE & FITNESS SEPTEMBER 2016
Dennis Wolf is undoubtedly one of the top favourites to win the first Mr. Olympia Europe title.
DORTMUND ... then perhaps his fans will celebrate like they do here at the Mr. Olympia in Las Vegas.
EDITORIAL EDITORIAL Ronny Rockel has fought back once again and with a little luck, he will be at the head of the pack in Dortmund as well...
...a ...and and dp perhaps erha aps R Ronny onny ca can an g get et a feeling fe eeliing g fo for or iitt wi with ith P Phil hiil He Heath eath so o tha that at fans fa ans can ca an se see ee hi him im iin n hi his is b best est fo form orm iin nD Dortmund ortmund d as as well? we ell? ? Mr. Olympia Europe without Heidelberg native Dennis James? That’s unimaginable! His competitive career may be over, but what about serving as a moderator?
Regarding the status of events at current press time Jens Thieme said: “Mr. Olympia Europe 2016—preparations are in full swing! Action and business! The organizer of the event, Mr. Olympia LLC, is promising an action-packed program once the Westfalenhallen in Dortmund opens its doors to fans and industry professionals over two days. The highlight will be the IFBB Pro Mr. Olympia Europe 2016 bodybuilding competition on Saturday, October 22, 2016. But even on Friday, October 21, interesting competitions will be held—the Olympia Europe Model Search and Joe Weider’s German Cup for the German Men’s Physique amateurs. In addition, industry professionals and VIP visitors will have time in the mornings to dedicate to business. Additional programs will be the Strongman Germany Cup, Grappling, and Powerlifting. On Saturday, the German amateurs in Bodybuilding and Bikini Fitness will have their turn. There will be a number of events with many top athletes from all over Europe on this day as well. Strongman, Powerlifting, CrossFit, Bench
MUSCLE & FITNESS SEPTEMBER 2016
Pressing, and Grappling. There will be a lot of action at various event areas. There will also be a lot of brands from around the world presented at the expo.” David Pecker, Chairman, CEO, and President of American Media (publisher of Muscle & Fitness and FLEX magazines, among others) is excited to bring Olympia to Europe: “Bodybuilding got its start in Europe in the nineteenth century and we really appreciate the widespread popularity of this sport in Europe. We are really pleased to be able to host this amazing weekend for fans. Expanding the visibility of Mr. Olympia to Europe is something that all of the organisers are excited about.” One thing that the sponsor of the event, Mr. Olympia LLC, stressed is that, with the Dortmund Westfalenhallen, the right partner in Germany has been found. There is only one thing left to say: WE WILL SEE YOU IN DORTMUND ON OCTOBER 21 AND 22, 2016! Tickets are available at www.mrolympiaeurope.com.
OCTOBER 21 SCHEDULE
MEN’S PHYSIQUE 4.00 pm Registration Men’s Physique categories 5.15 pm
Men’s Physique category up to 180 cm, lineup, round 1 comparisons, 4 turns
Men’s Physique category over 180 cm, lineup, round 1 comparisons, 4 turns
15-minute break 6.00 pm Finale Men’s Physique category up to 175 cm—TOP 6—comparisons 6.10 pm
Finale Men’s Physique category up to 180 cm—TOP 6—comparisons
Finale Men’s Physique category over 180 cm—TOP 6—comparisons
Victory Ceremony, Men’s Physique categories up to 175 cm, up to 180 cm, over 180 cm
Finale, Men’s Physique Overall Victory
Victory Ceremony, Men’s Overall Winner
OCTOBER 22 SCHEDULE
MEN’S BODYBUILDING 09.15 am Registration Men’s Bodybuilding categories 10.00 am Men’s category I up to 70 kg, round 1—lineup, comparisons, 7 compulsory poses 10.10 am Men’s category II up to 80 kg, round 1—lineup, comparisons, 7 compulsory poses 10.20 am Men’s category III up to 90 kg, round 1—lineup, comparisons, 7 compulsory poses 10.30 am Men’s category IV up to 100 kg, round 1—lineup, comparisons, 7 compulsory poses 10.40 am Men’s category V over 100 kg, round 1—lineup, comparisons, 7 compulsory poses 11.00 am Finale Men’s category I up to 70 kg—TOP 6—comparisons, posedown, posing routine 11.10 am
Finale Men’s category II up to 80 kg—TOP 6—comparisons, posedown, posing routine
11.25 am Finale Men’s category III up to 90 kg—TOP 6—comparisons, posedown, posing routine 11.40 am Finale Men’s category IV up to 100 kg—TOP 6—comparisons, posedown, posing routine 11.55 am Finale Men’s category V over 100 kg—TOP 6—comparisons, posedown, posing routine 12.10 pm Victory Ceremony, Men’s categories I, II, III, IV, V 12.20 pm Finale, Men‘s Overall Victory 12.25 pm Victory Ceremony, Men’s Overall Winner
OCTOBER 22 SCHEDULE
BIKINI-FITNESS 3.00 pm Registration Bikini-Fitness categories 3.45 pm
Womens Bikini-Fitness category up to 163 cm, lineup, comparisons, 4 turns
Women’s Bikini-Fitness category up to 169 cm, lineup, comparisons, 4 turns
Women’s Bikini-Fitness category over 169 cm, lineup, comparisons, 4 turns
Finale Women’s Bikini-Fitness category up to 163 cm, TOP 6—comparisons
Finale Women’s Bikini-Fitness category up to 169 cm, TOP 6—comparisons
Finale Women’s Bikini-Fitness category over 169 cm, TOP 6—comparisons
Victory ceremony, Bikini-Fitness categories up to 163 cm, up to 169 cm, over 169 cm
4.50 pm Finale, Bikini-Fitness Overall Victory 4.55 pm
Victory Ceremony, Bikini-Fitness Overall Winner
JOE WEIDER’S GERMAN CUP 2016
5.00 pm Men’s Physique category up to 175 cm, lineup, round 1 comparisons, 4 turns
Go to muscleandfitness.co.uk for the latest in training, nutrition, and supps.
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MUSCLE & FITNESS
FITNESS & HEALTH
GET UP AND ELLIPTIGO n Want to up your cardio
DIE HARD n Packing on slabs of muscle may do more than stretch your shirtsleeves, says a UCLA study of more than 6,500 heartdisease patients. Subjects with a high muscle mass and low fat percentage were less likely to die from the condition. Also, patients with higher levels of fat who carried high muscle mass still reduced the risk of dying from heart disease.
n Six-minute abs is a farce, but one-minute fitness might be real, accord-
ing to a 12-week study from McMaster University in Canada. Researchers put 27 sedentary men through three weekly training sessions of either intense 20-second cycle sprints or 45 minutes of moderate cycling. Result: Both groups’ cardio improved 19%, as did their insulin sensitivity. Unsurprisingly, untrained subjects saw improvements from the increased activity that fit folks won’t experience. That said, 20 to 30 minutes of HIIT has been shown to help athletes increase their total oxygen intake, making it an efficient way to boost fitness.
MUSCLE & FITNESS
MORE REST, MORE GAINS n Research published in
Experimental Physiology found that five minutes of rest between leg-press and legextension sets boosted muscle protein synthesis by 152%, compared with 76% for one minute of rest.
MILLION n A new meta-analysis of 12 studies that covered almost 1.5 million people in the U.S. and Europe found that people classified as having high levels of physical activity—in the top 10% of those studied—had an overall 7% reduced risk of getting 13 different types of cancers.
MARC ROYCE (2); COURTESY OF ELLIPTIGO
GOT A MINUTE?
without running or adding stress on your knees or joints? Try ElliptiGo (UK Pounds 1,049 and up), a low-impact elliptical bicycle. A study from Ohio State University showed that the perceived effort was lower on the ElliptiGo and the device caused no pain for runners with previous minor injuries. Even better, riders don’t look nearly as goofy as users of Tony Little’s Gazelle Glider.
3.5 grams n The amount of fresh fruit a
person should consume daily to reduce the risk of dying from heart disease, according to a recent University of Oxford seven-year study of 500,000 adults in China.
CHOCO BOOST n A study from Kingston Uni-
versity, in London,reported that eating dark (not white) chocolate for 14 days could give you gains in athletic performance. Cacao beans contain epicatechin, a flavonol that increases nitric oxide in the body, helping to open up blood vessels and allowing more blood to reach muscles.
n A new five-country study from the European Food Information Council says the Mediterranean diet, which has already been shown to help lower cholesterol and reduce the risk of heart disease and cancer, may now significantly decrease inflammation markers related to the aging process.
THE GREAT WEIGHT DEBATE n Fed up with the inconsistenQ cies of weight-loss studies, news site Vox researched 60 exercise and weight-loss studies—plus spoke with nine experts—and reported that “how much and what you eat has a much bigger
MUSCLE & FITNESS
impact on your waistline” than exercise. Training consistently has a big impact on overall health and wellness, but dropping the doughnut might be more beneficial for weight loss than logging more time on the StairMaster.
HAVE THAT SECOND CUP n A study published in Science claims that microbes in yogurt aren’t as important as giving our bodies a wide diversity of gut bugs from different wholefood sources. Some surprising gut enhancers include wine and coffee, which are acidic enough to help our bacteria populations, along with fruits, veggies, tea, buttermilk, and yogurt. Fizzy drinks, refined carbs, artificial sweeteners, and high-fat whole milk made the “do not consume” list as they can reduce bacterial variety.
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Last year Ben Chow Cho ow aLmost died in a road accident. this year he competed in his first bodybuiLding contest. by John Plummer PhotograPhy by Simon howard
on a bank holiday in may last year, ben chow was riding to the gym when his motorcycle collided head-on with a car. he hit the vehicle with such force he flipped over its roof and rolled along the road before smashing through a fence and ending in someone’s garden. Paramedics battled at the scene for 90 minutes to save Chow, who, despite being covered in blood somehow retained consciousness throughout. He spent seven days in a trauma unit with an eight-inch laceration on his head and numerous other severe injuries, including the loss of a third of one of his quadriceps, which had been ripped out. He was discharged in a wheelchair with 60 stitches in his head, unable even to stand and requiring so much help, he had to move back to his mother’s house. Six weeks later he began light rehab work in the gym on crutches and less than a year later finished second in his first ever bodybuilding competition. It was a remarkable triumph over adversity for somebody who had never competed before, and who still suffers from the fallout of such a terrible accident.
new goaLs Chow had always been in shape. Before the incident, he was a personal trainer at the prestigious Ultimate Performance gym in Mayfair, London. But he never seriously considered competing. Afterwards, things changed. “I went from being very active and busy to being largely confined to bed,” he explains.
“I met my current girlfriend Kristina Vassilieva as a result of my pictures on Facebook and we started chatting online. “She had just competed and won her first show and during our first six months together she competed four times, including the British Championships. Since I wasn’t working, I immersed myself into training with her and making her meals and quickly found I was living the life of a bodybuilder. The encouragement she gave me was the final push I needed.” Chow’s biggest challenge was adding size. Naturally lean and athletic, he lost 16 kg after the accident so his first priority was to regain that, which took four months. He then set a goal of competing at the UKBFF South Coast Championships in Portsmouth in April this year. Things started well. He increased his food intake dramatically and got up to 125 kg by the end of last year. “Between July and December I trained and ate perfectly whenever possible,” he says. “I had to work around or build up slowly to a lot of exercises. My wrist was, and still is, very painful and I needed weekly physiotherapy. Squatting oddly came back quite quickly and by the end of November I hit a personal best of 260 kg for 5 reps.”
contest countdown At the start of this year he embarked on 20 weeks of intense contest prep but two weeks in an MRI scan revealed his wrist was still broken and required surgery. “I had the choice to give up or continue and see which came first - the show or my surgery,” he says. “Training was not stopping my injury from healing so I carried on with my prep.” Because Chow’s injuries left him unable to work, he spent hours in the gym each day lifting weights for bodybuilding and rehab purposes. “I had to avoid quite a number of exercises all together and still do,” he says. “I cannot lunge or do many dynamic exercises because I still have laxity in both knees, which needs more treatment. “My biggest problem is pressing. My right wrist is still fractured and needs wiring and casting in the next few months so I have to wrap and brace it and completely avoid things like dips, dumbbell presses and French press.” But gains continued to come as he teamed up with training partner Luke Sandoe, a leading British super-heavyweight and adopted Dante Trudel’s Doggcrapp training system, which emphasizes heavy weights, low volume and high training frequency.
The horrendous accident that almost cost Chow his life. The third photo shows how he hit the fence with such force he smashed it. 20
MUSCLE & FiTnESS
age 28 born b orn London liVeS Chelmsford, Essex height 184 cm / 6 ft ConteSt weight weig g 103 kg / 227 lbs Ca Career areer r highlight 2nd place at 2016 UKBFF South Coast Championships in the intermediate over-90 kg class. ambition To learn as much as I can about nutrition for bodybuilding and motivate others who have struggles and depressions. ambition Be patient. If you choose a particular diet or training regime give it the consistency and time to work. If over time it is not successful change it. SP SPonSorS PonSo orS Adapt Nutrition So SoCial oCia al media a Instagram @blchow
british ambitions Chow didn’t do any cardio at first as growing was his priority but as the contest drew near he mixed fasted HIIT sprints on a stationary bike with longer LISS sessions. He ate every two to three hours. “My pre-contest diet was a carb cycle system although I kept fats low throughout - typically 60 g of lean protein with greens five meals a day and carbs pre and post-workout only,” he says. “My carbs were higher on lower body training days. Nontraining days were pretty much protein only and calories got very low to get me into stage condition.” By competition day, Chow was in the best shape of his life at 103 kg. He could have entered the beginners class but opted instead for the tougher intermediate over-90 kg category. “I wanted to jump in at the deepest end I could,” he says. He finished an impressive second but achieved so much more than winning a trophy. “My only goal was to make it to that stage,” says Chow. “I knew the others would have more experience and my posing is far from polished so I went to enjoy the experience and learn as much as I could.” Friends and family who have supported him were there to witness his big moment. With wrist surgery imminent Chow is unable to take up his invitation of a place at this year’s British finals but he’s planning to get back on stage in 2017 as a super-heavyweight. Recently he’s been learning from renowned coach Ken ‘Skip’ Hill. It’s rare for a runner-up in an intermediate class at a regional contest to feature in FLEX but few would doubt Chow has achieved something remarkable in the most horrendous circumstances. Life, however, remains tough. “Mentally, things are still difficult,” he says. “Losing your independence in your 20s is not something you ever think you’ll have to cope with. Slowly over time things get easier but I still need surgery and there are days when frustration wins over positivity.” His trophy, however, reminds him of what can be done. “I chose to focus on a goal rather than lay in bed all day feeling sorry for myself,” he says.
“i chose to foCus fo oCus on a goa goal al rather than Lay in bed aLL day feeLing sorry for myseLf.”
finishing second at this year's south coast championships.
TRRAININGG TRAINING SPLIT Monday Legs (squat/quad emphasis) Tuesday Chest and shoulders Wednesday Back (deadlift or rack pull emphasis) Thursday Rest Friday Legs (hamstring emphasis) Saturday Arms and calves Sunday Rest
Arnold Schwarzenegger Check out that V-taper! The best bodybuilder of his day also sported a killer beach body.
Dave Draper The “Blond Bomber” was the archetype for all the sun- sandand surf-loving musclemen who followed.
MUSCLE & FITNESS SEPTEMBER 2016
OF THE BEACH > NEED SOME EXTRA
MOTIVATION AS YOU PREPARE TO SHOW OFF YOUR PHYSIQUE? THEN CHECK OUT M&F ’S TOP 10 BEACH BODIES.
Known to many as history’s most aesthetic bodybuilder, Zane had a physique that impressed without intimidating.
how off that sculpted physique you’ve worked on all year and the fruits of your labour. For a last look at the best bods of summer, check out these 10 guys who’ve turned more heads than a chiropractor.
Over the past two decades, few actors have shown up fitter, on screen or in the ocean, than Wolverine.
KINGS OF THE BEACH
What’s not to love about Matt’s body? He keeps getting older, but his physique stays the same.
Ten guys are walking down the shore. One is Joe. Which guy will the ladies be checking out? Exactly.
The multi-M&F cover guy and Old Spice pitchman is so big and jacked that he could double as an umbrella for the sun-shy. 26
MUSCLE & FITNESS
P R E V I O U S S P R E A D : C O U R T E S Y O F W E I D E R H E A LT H & F I T N E S S ; M A R C P I A S E C K I / G E T T Y I M A G E S . T H I S PA G E : N I N O M U N O Z / C P I S Y N D I C AT I O N ; G I N S B U R G / S P L A S H N E W S ; S TA R S U R F/ S P L A S H N E W S
Standing 191 cm, with broad shoulders and narrow hips, this Aussie is as good as it gets when it comes to having a beach body.
ABS CIRCUIT* EXERCISE
Nautilus Ab Machine
Seated Leg Raise
20 each side
Wrist to Knee
*Perform 3-5 sets 3 times per week.
SHARPSHOOTER IMAGES/SPLASH NEWS; BBH PICTURES/SPLASH NEWS; PRIMADONNA/SPLASH NEWS
Bench Press Superset with Alternating Dumbbell Curl
Hammer Strength Incline Chest Press
Heavy Barbell Curl Superset with Pushup
Skull Crusher Superset with Dumbbell Kickback
Standing Triceps Extension
He’s come a long way since displaying his Calvin Klein boxers, but Wahlberg’s bod still harkens to the days of yore.
He wowed audiences in Casino Royale when he exited the ocean looking lean and mean. The man clearly has a licence to lift.
Push Press Giant Set x4
DB Overhead Press
Rear Delt Flye
*Perform as a giant set.
LIFT’S A BEACH > CELEBRATE THE END OF SUMMER BY TRAINING
LIKE YOU’RE STILL ON HOLIDAY—OUTDOORS, BY THE SAND AND SURF, OR EVEN AT THE PARK—AND USING ONLY YOUR BODY WEIGHT.
BY SEAN HYSON, C.S.C.S. /// PHOTOGRAPHS BY PER BERNAL
t’s kind of a funny
paradox: We think that to build a body that looks good on the beach, we have to do it inside a dark, musty gym. Slugging it out with barbells and dumbbells is fine for most of the year, but now that we're nearing the end of summertime, we at M&F want out— outdoors, that is. The iron certainly
offers unique benefits, but so does simple body-weight training, and if you undertake it now, you can have a physique that looks like you lifted heavy weights all summer.
THE ORIGINAL WORKOUT MACHINE The one problem with body-weight training is that it’s not as intuitive as using free weights or exercise
machines. You know that pushups work your chest and pullups work your back, but you don’t know how to target every area like you do when you’re in the gym. But the beauty of doing body-weight exercises is that you don’t have to know—it’s more or less covered. Every lift you do that uses your own body weight for resistance
arms, and core, too. With more muscle mass activation comes a greater metabolic boost, making body-weight exercises a great tool for fat loss. No, body-weight training doesn’t quite put the same demand on the muscles that heavy lifting does, but it has many other features that are superior. It’s obviously safer, for one thing, and easier to set up. You can move from one exercise to the next without having to pause to load weights or change the angle of a bench, so, if you choose, a body-weight regimen can build
conditioning right into your workout, making it double as cardio—another fat-loss bonus. If you’re skeptical that leaving your beloved weights behind will cause you to shrink, consider a 2012 study from the Journal of Strength and Conditioning Research that compared subjects who performed traditional resistance training to those doing plyometrics—explosive exercises such as jumps, performed with body weight. After six weeks, both groups were tested on the back squat, Romanian deadlift, and
G RO O M IN G BY N ATA L IE M A L C H E V
is “closed-chain.” That means that either your hands or feet are in contact with a surface you’re exerting force on, be it a pullup bar, tree limb, rock, or the ground beneath you. Because the force is being applied to a fixed point (i.e., the ground isn’t moving), you’ll need more muscles to stabilize you than you do on an open-chain exercise, where your hands or feet move freely. This is one reason why a squat is more effective than a leg extension, and why a pushup is not only a good chest-builder, but also trains the shoulders, back,
Body-weight exercises have several advantages over weight workouts.
calf raise, and gains in strength were equal. There were no significant differences in the amount of muscle gained between the groups. In short, lifting your body weight rather than a barbell for a few weeks won’t cost you any progress in the gym, but it will afford you something even more important: the chance to enjoy the last weeks of your summer. Take the routine on these pages with you to the beach or a park—it requires almost no equipment, and can be done with various implements found in nature.
Perform each workout (Day I, II, and III) once per week, resting a day between each session. Each workout is done as a circuit— complete one set of each exercise in order, resting as directed between exercises. (Where “0 sec.” rest is called for, simply rest only long enough to set up for the next exercise.) Repeat for the prescribed number of circuits. In Day I, you’ll see reps of “10–1.” This means you’ll perform 10 reps the first circuit, 9 the second, 8 the third and so on down to 1 rep.
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Day I EXERCISE
Weighted Carry *
Run 25–50 metres
p Weighted Carry Hold a sandbag, loaded duffel bag, heavy rock, or log to your chest tightly in a bear hug. Brace your abs and keep your torso upright as you run 25 to 50 metres.
p Box Jump Stand behind a box, bench, or picnic table—it should be only mildly challenging to jump onto. Stand with feet hip-width apart and dip your hips and knees while you swing your arms back behind you. Explosively swing your arms forward and jump up onto the surface. Land softly and quietly.
t Decline Pushup Get into pushup position and place your feet on a bench, seat, or large rock so your body is angled downward. Lower your body until your chest is just above the sand, squeezing your shoulder blades together. Press back up. 32
MUSCLE & FITNESS
Day II EXERCISE
Walk 6-12 metres
12–15 (each leg)
t Dip Place your hands on a sturdy surface behind you at shoulder-width apart. Extend your legs in front of you and suspend your body above the ground. Lower your body until your upper arms are parallel to the ground. Press back up.
p Wide-stance Burpee Stand with feet outside shoulder width and squat down and place your hands on the ground. Now shoot your legs behind you so you end up in the top of a pushup position. Jump your legs back up so they land to the outside of your thumbs—use your lats to help pull you forward—and then jump up quickly.
t Alligator Walk Get into pushup position and rest your feet on furniture sliders, paper plates, or—if you’re on smooth sand and can slide—the sand alone. Keep your body in a straight line and brace your abs. Walk forward on your hands 6 to 12 metres without letting your hips drop or twist.
q Walking Lunge Step forward and lower your body until your rear knee is just above the ground and your front thigh is parallel to the ground. Come up and step forward and repeat on the opposite leg. Continue lunging forward.
MUSCLE & FITNESS
Day III EXERCISE
Burpee to Broad Jump
8–12 (each side)
8-12 (each side)
Run 50 metres
Burpee to Broad Jump u Squat down and place your hands on the floor. Now shoot your legs behind you fast so you end up in the top of a pushup position. Perform a pushup and then jump your legs back to your hands. From there, jump forward as far as you can.
q T Pushup Perform a pushup, then turn 90 degrees, reaching your arm overhead. Repeat, twisting to the opposite side.
p Sprint Run 50 metres at 90% of your top speed.
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BY JOHN PLUMMER /// PHOTOGRAPHS BY CHRISTOPHER BAILEY
MUSCLE & FITNESS
emi Billyrose is used to doing things his way. Growing up in Nigeria, there were few opportunities to indulge in his passion for bodybuilding, but he didn’t let that get in his way. He improvised by creating his own weights, whether it meant using bricks as dumbbells or sticking bars between buckets of concrete to create barbells. His determination paid off as he went from being a skinny teenager to a muscular model and eventually a star of the Nigerian version of the TV show Gladiators. So when Billyrose moved to Britain a dozen years ago and had the opportunity to train at an actual gym, he was never likely to just follow the crowd. Many serious trainers in British gyms at the time followed the heavy weight, high intensity methods of Birmingham’s six-time Mr. Olympia Dorian Yates. It certainly worked for Yates, but Billyrose experimented and found a combination of lighter weights, strict form, and volume yielded better results. Stimulate, rather than annihilate, became his motto. He built an impressively lean and muscular body and is now one of the country’s leading physique competitors. Last year he finished fourth in classic bodybuilding at the UK Amateur Olympia and this year he has switched the new muscular men’s physique division. He is proof that light weights can build heavy-duty muscle.
LESS IS MORE
The key is not to confuse ‘light’ with ‘easy’. Trying to get from rep number 9 to 15 on a light set while maintaining slow, strict form can be every bit as challenging as 38
MUSCLE & FITNESS
jerking up a set of six sloppy, heavy reps. And, if you do 20-plus sets and keep the rest periods below a minute, you won’t walk out the gym without knowing you’ve been in a battle. Of course, different strokes for different folks. Some guys get sensational results from short, heavy sessions but don’t be fooled into thinking that is the only way. And even if you do get good results going heavy, it’s worth varying things by trying Billyrose’s high volume back routine. The back is a big, complex area. Perhaps more than any other body part, it responds well to a strict, volume approach yet it’s common to see guys sacrificing form to hoist up personal bests on deadlifts, or using too much weight on seated rows. Their biceps end up doing most of the work and they fail to get a good back contraction. For this workout, leave your ego at home and forget about poundages. Instead, focus on performing 25 sets of 15—20 reps to perfect form. Select a weight heavy enough to test you, but that still enables you to complete the set without getting sloppy. “I train my back once a week and kill it for between an hour and an hour and 20 minutes,” explain Billyrose. “I do lots of reps and sets because that’s what works for me. Remember, it’s all about muscle stimulation. “I go a little heavier on the top and middle back and lighter on lower back. The reason for this is that I’m trying to keep the core area as small and tight as possible.” Be particularly wary of loading the bar on deadlifts. Billyrose imposes a 100 kg max weight rule. “If you go heavy on deadlifts, you will end up widening and thicken the core muscle,” he says.
BACK IT UP
FEMI BILLYROSE AGE: 36 PLACE OF BIRTH: Nigeria LIVES: London HEIGHT: 186 cm / 6 ft 1 ins WEIGHT: Contest weight 92 kg / 203 lbs CAREER HIGHLIGHT: 4th in classic bodybuilding at 2015 UK Amateur Olympia AMBITION: To have my own gym TRAINING ADVICE: Give 100 per cent dedication to everything SPONSORS: Reflex Nutrition, PROMiXX, Skechers and the Meat Man. TO CONTACT: On Twitter @BillyroseFitness on Facebook and Instagram @BillyroseFitness
BACK IT UP
WIDE-GRIP PULL-UP 5 x 15
“I do this exercise at the start as a warm-up. Drive up until your chin touches the bar, contract the back then slowly go back to the start position. Done correctly, it will bring out some great definition.”
BENT-OVER BARBELL ROW 5 x 20
“I use this exercise to thicken the middle of my back. Hold the bar with your palms facing down and bend your knees slightly, then bend at the waist to bring your chest forward and lift the bar close to your body.
MUSCLE & FITNESS
Slowly control it back to the start position. I sometimes superset this exercise with deadlifts—I’ll do 20 reps of bent-over rows followed immediately by 20 reps of deadlift. It’s a great exercise to build that cobra back.”
5 x 15-20
â€œThis is a good exercise to develop the V-taper. Focus on controlling the eccentric part of the movement and thinking about the mind-muscle connection rather than how much weight you can lift. Lower the bar to your chest and then breath out and squeeze the top and lower back. Do this for every rep. Ensure your last rep is as good as your first.â€?
BACK IT UP
SEATED ROW 5 x 15-20
“This is a great exercise for building a thick, meaty back. At the midpoint, feel your back contract completely, especially around its centre, then slowly return to the starting position. Do not rush this exercise.”
MUSCLE & FITNESS
I do lots of reps and sets because that’s what works for me. Remember, it’s all about muscle stimulation.
5-6 x 15-20
“Many people like to go super-heavy on deadlifts. Not me. I go light (100 kg max) and do lots of reps to keep my waist small and tight. Heavy deadlifts can thicken the waist, so try sticking to a maximum of 100 kg and train smart.”
EXPERT ADVICE ON TRAINING, NUTRITION AND SUPPLEMENTATION FROM TOP ATHLETES AND FITNESS PROFESSIONALS
System Addict Britain’s ANDY WARD on how trying different training systems helped him qualify for this month’s Arnold Classic Europe.
PHOTOGRAPH BY CHRISTOPHER BAILEY
Â© SCI-MX Ltd 2016
* * Nielsen 05-12-15
AndY WArd’s enlightened approach to training helped him qualify for this month’s Arnold Classic Europe. BY JOHN PLUMMER
The Arnold Classic Europe, which takes place from September 23 to 25 in Barcelona, is the continent’s largest multi-sports event. The physique contests alone attract about 1,000 competitors, including a strong UK contingent. Andy Ward earned the right to be amongst it by winning in the men’s physique class at the Flex Lewis Welsh Grand Prix in June. Muscle&Fitness: How did you get into competing? Andy Ward: I was always the skinny kid at school and when I was 16 my dad bought a York Multi-Gym for the garage. I was hooked instantly, seeing myself get stronger and my weight slowly going up. I started researching training techniques and nutrition. I dreamt of competing one day but knew I’d never be able to achieve the size of a bodybuilder. I was given the opportunity in 2013 to begin fitness modelling and with the introduction of men’s physique in the same year to the UKBFF I decided to compete in 2014. What are your goals at the contests coming up? I have qualified for the UKBFF British Championships for the third year running. I always aim to win but I will be extremely happy to break into the top five. My main goal of 2016 was to qualify for international competitions, which I achieved by wining the Flex Lewis Welsh Grand Prix. One day I want to accomplish my dream of winning an IFBB pro card. Which training methods have yielded the best results? Over the years I have tried many; Y3T, German Volume Training, FST-7 46
MUSCLE & FitnESS
to name a few. They’re all great techniques that offer different stimulus to the muscle. Personally I found FST-7 gave me the best results. It really helps to overload and fatigue the muscle at the end of a workout. How do you decide which one to try? It’s all about finding what works for you. Everybody is different and responds differently to training methods. Follow one at a time. As long as you stay consistent with a programme you will get results. How great those results are will depend on how your body reacts. How long should you stick with a routine? Anywhere between 6-12 weeks should be enough to see if it works. Systems such as Y3T work on a weekly training rotation so need longer to yield results. GVT can be much shorter, say 6 weeks, as doing 10 x 10 sets every week can be intensive. You’ve increased your rep range - why? For many years I was purely ‘just lifting’ – moving weight up and down and aiming for 8-12 reps. Since I be-
gan to compete I’ve focused on learning proper technique and feeling the muscle work. It’s not about just lifting weight, but how you lift it. I’ve found that lowering the weight, squeezing the muscle and aiming for 12-15 reps or even up to 20 have helped develop my physique. It produces a fuller look and has brought more detail. During my off-season or growing periods, the weights come up and the rep range may drop but I still focus on that all-important squeeze. You’re keen on biomechanics. Give some examples of how it can improve certain exercises. Understanding biomechanics and kinesiology will take your training to the next level. A bench press for example can be performed in a number of different ways and will engage muscles differently each time. I’ve learnt that wrist position on bench press has a significant impact on pec engagement. I had too much of a bent wrist resulting in my forearm taking too much strain. Straightening the wrist and keeping it in line with the elbow will automatically engage more chest. You may not be able to lift as heavy but remember it’s not about the weight when building muscle. How does a typical training week break down? I try to hit everything twice and have one rest day. MONdAY Back and biceps TUEsdAY Chest and triceps WEdNEsdAY Legs THURsdAY Shoulders FRidAY Back and triceps sATURdAY Chest and biceps sUNdAY Rest
PHOtOGRAPH BY CHRiStOPHER BAiLEY
“EvERybody is diffEREnT and REsPonds diffEREnTly To TRaining mEThods.”
Andy Ward AGE
28 PLACE OF BIRTH
177 cm / 5 ft 10 WEIGHT
83 kg / 183 lbs CAREER HIGHLIGHT
1st place at the 2014 UKBFF Kent Classic in only my second competition and winning the 2016 Flex Lewis Welsh Grand Prix. AMBITION
To compete professionally for the IFBB and manage a gym where members can be educated. TRAINING ADVICE
don’t overcomplicate! Train smart, learn what works for you and stay consistent. SPONSOR
Body Temple SOCIAL MEDIA
Instagram: @aw_physique and visit awphysique.com
What do you do for cardio? I prefer fasted low-intensity morning cardio. It helps get me moving first thing. You’ll generally find me sweating it out on a stair climber. describe a typical day’s eating. My food choices depend on my training phase. I’m currently trying to add size, so white fish is out and chicken back in. I generally have six meals and one post-workout shake containing carbs and a whey isolate. Four of six meals contain carbs, such as sweet potato, oats and white rice. The last two meals will be protein and fat. My protein sources include egg whites, turkey, chicken and steak. I believe in eating more and doing more work. On my last prep I didn’t go below 3,000 k cals.
TRAINING TALK Trying to blank out the pain in the shield hold.
Holding up two 80 kg railway sleepers in the Hercules hold.
Iron Spirit Former soldier MARK SMITH is now Britain’s Strongest Disabled Man. BY JOHN PLUMMER Last year, we revealed how former soldier Mark Smith, who was shot several times and lost a leg, became one of Britain’s premier disabled bodybuilders. This year, Smith has switched to strongman and enjoyed equally remarkable success, winning Britain’s Strongest Disabled Man. 48
MUSCLE & FITNESS
Muscle&Fitness: Why did you stop bodybuilding? Mark Smith: I competed in 2015 to help the progression of disability bodybuilding, but as the year went by, I lost enthusiasm, largely due to the impact it had on my family and social life. I’m someone who commits wholeheartedly to something and had become so wrapped up in competition prep that it was no longer enjoyable to myself or my family. Why switch to strongman? I have always enjoyed the gym but never regarded myself as strong, just strong willed. But during my offseason I trained with a few different lads who began to comment on my strength and my confidence grew. At first I was reluctant to do a sport in a wheelchair. I felt that whilst I was well enough to walk, I should be up and about. But as the weights I was lifting increased, so did the strain on my prosthetic leg and doing things seated was the sensible option.
Mark Smith AGE
31 PLACE OF BIRTH
Ealing, London LIVES
Milton Keynes HEIGHT
183 cm / 6 ft WEIGHT
105 kg / 231 lbs CAREER HIGHLIGHT
Winning Britain’s Strongest Disabled Man.
Repping out on the 75 kg log lift.
To become the Worlds Strongest Disabled Man. How did you get into competing? I attended a taster day for disabled strongman and loved it. There was no grey area, as there is in bodybuilding, where placings are decided by judges and opinions. This was purely about brute strength, determination and hard work, plus the camaraderie was more like the army compared to the isolated, anti-social atmosphere I had often experienced backstage at bodybuilding shows. There were no posing trunks, spray tan or worrying about how I looked. It was all based on that army mentality of just finding a way to get it done. How does disabled strongman differ from able-bodied? Disabled strongman is split into two categories: standing and seated. This was the first year a standing category had been included and I’d love to have had a go at it but the limitations of my prosthesis wouldn’t allow me to do the yoke. The seated category included 17 strongmen. The events are exactly the same except with a couple of adaptations. The truck pull is done seated and involves pulling the truck towards you. The deadlift is done seated, which makes it a level playing field when you have some strongmen with paralysis and those like myself with high amputations. The Atlas
stones are done seated and loaded from oil barrels on to stone circles.
Sci-Mx Nutrition SOCIAL MEDIA
What are your goals for the World’s Strongest Disabled Man? It is being held in Manchester on August 14 and includes lads from the UK, United States, Canada, Hungary, Iceland and Australia. I had set a five-year goal to be pushing for the worlds. I never expected to do so well
“MY AIM WHEN I’M TRAINING IS TO WIN ALWAYS.” this year so just being involved is a bonus. The standard is phenomenal so I wouldn’t want to put a place on where I’d expect to finish but having said that, my aim when I’m training is always to win. Describe a typical week’s training. I event train most days, alongside my bodybuilding routine but with the increased calories I have noticed a big increase in strength and stamina.
Facebook: @ MarkSmithBB; Twitter: @MarkSmithBB
Back (plus truck pulling) Chest and shoulders (plus log press and dumbbell press) WEDNESDAY Leg day (plus Atlas stones) THURSDAY Back (plus seated deadlifts) FRIDAY Chest MONDAY
What do you eat in a typical day? MEAL 1 Oats, two bagels, protein shake, and banana. MEAL 2 Chicken, rice, green vegetables, yoghurt, and protein shake. MEAL 3 Chicken, rice, and green vegetables. MEAL 4 Steak, jacket potato, salad and cheesecake. MEAL 5 Chicken, rice and green vegetables. MEAL 6 Omelette, protein shake, peanut butter and ice cream. Do you do any cardio? I still enjoy getting my swimming in, but no more fasted cardio first thing in the morning, layered up in clothes and a sauna suit! PHOTOGRAPHS BY ADAM LEE
Former Bond stunt girl SArAH donoHUE on looking better than ever at the age of 46. BY JOHN PLUMMER
Being a former powerboat racer, multi-titled fitness champion and James Bond stunt girl, Sarah Donohue is used to being in amazing shape. But she’s managed to get back in peak condition at the age of 46 and wants to inspire other over 40s to realise it’s not too late.
days at the gym. When I hit my four training days I am way stronger because I’m rested. I used to train Monday to Friday. But now I’m older I give myself an extra day off but my days on are brutal.
Muscle&Fitness: How long have you been into fitness? sarah donohue: All my life. I was a county level swimmer as a teenager so my parents took me to the pool every morning at 6am before school.
How has your approach to fitness changed over the years? Nothing has changed for me. I’ve always had the same trainer and more and more people follow the methods we have used for almost 15 years together. I see the apparent trends, but we remain ahead of the game with many people catching up years later. It’s why I have no interest in training with anyone else as Mark is so advanced in his methods.
How do your joints cope? I’ve had so many serious injuries that any joint pains don’t bother me. It’s part of the game and I’ll get enough rest when I’m dead. Yes my training is viciously intense but if I couldn’t do it, Mark wouldn’t ask me to and I know the difference between damaging pain and irritating pain. I know my body well and as soon as I walk in the gym I make my trainer aware of any issues I have.
What’s the biggest barrier preventing women from working out? Paranoia that lifting big weights will make them look like a man. It’s an age-old comment but women still fear weights. Gyms should do a monthly women’s introduction to free-weights.
What do you do for glutes? Weighted bridges, weighted lunges, high step-ups and squats/Bulgarian split squats.
When does it start to get more difficult to stay in shape? Staying in shape is the easy bit, it’s the getting there which is tough and it gets harder in your 40s. It’s mentally tougher. I had two years off training due to being cyber bullied and getting back into shape at 43 was incredibly difficult. I was lucky that I could return to my old trainer Mark Jarvis who had been on tour working with One Direction for three years. Without him I couldn’t have pushed myself. I travel a 150-mile round trip twice a week to train with him. What are the main challenges as you get older? As we get older we have different priorities and not everything revolves around the gym. Looks don’t last forever and you need to feather your own bed for later life and be realistic as you age. I also find that years of racing powerboats has damaged my spine so much that in the mornings I find it hard to straighten up and even sneezing is painful. 50
MUSCLE & FitnESS
What’s your training split? TUEsdAY Legs, back, and biceps WEdNEsdAY Boxing THURsdAY Swim, sauna, abs, and glutes FRidAY Shoulders, chest and triceps sATURdAY Rest sUNdAY Rest MONdAY Rest Why do you have three consecutive days off? I’ve grown out of that obsession where I am scared to miss a few
How much cardio do you do? Tough question because I don’t do cardio as such. My trainer trains me in such a way that normal cardio is obsolete in our regime. My weight training time is more cardiovascular than most people’s cardio could ever be. I don’t think Mark knows what the words ‘rest between sets’ means. describe a typical session Everything we do is superset, giant set or drop set or all of these together. It’s continuous and goes on for about an hour and 20 minutes. At the end I have nothing left to give. Every single fibre in those body parts trained has been hit time and time again and has been taken to
Sarah donohue AGE
46 PLACE OF BIRTH
Saddleworth, Greater Manchester LIVES
170 cm / 5 ft 7 WEIGHT
63 kg / 139 lbs CAREER HIGHLIGHT
Winning a world championship against 180 of the fittest girls in the USA after a huge accident. It took 18 months of rehab to walk properly, let alone run or jump. AMBITION
To continue being a positive role model. TRAINING ADVICE
Always super-set, giant-set, dropset. And do lots of plyos. SPONSORS
LEAn nutrition, Muscle Machine Gym Leicester and Golden rivet SOCIAL MEDIA
Instagram: @fastsarah; Twitter: @SArAH_ donoHUE
complete failure. I have never seen any other trainer train someone this way in all my years in gyms. For me, it’s the ultimate and it’s the only way I know. This is the best type of cardio because great gains and great losses come at the same time. What do you eat in a typical day? I’m lucky enough to have Ben Crook
who does all my nutrition. Example: BREAkFAsT Porridge and 3 eggs sNACk Protein shake LUNCH Mackerel, green salad and cherry tomatoes sNACk Chicken drumstick diNNER Pork medallions, asparagus, broccoli and cauliflower sNACks Cottage cheese, protein shake, nuts and supplements
How has your diet changed over the years? Besides having someone now telling me what to eat, there has been no real change. I have always enjoyed good quality food, fish and meat and I have never really eaten junk. I was brought up in the country with home cooked food with both parents being excellent in the kitchen so I have been fortunate. PHOtOGRAPH BY MiKE COHEn
Stiff-legged barbell deadlifts played a key role in natalieâ€™s hamstring development.
Raising the Bar
Michelle Brannan on how flexible dieting and weight training gave Natalie Lewis a trophy-winning body.
MUsCLE & FItnEss
Natalie lewis wasNâ€™t sporty growing up, but she did enjoy dancing, singing and acting. Recently a newfound love of fitness and nutrition has drawn her back to the stage. It began when Natalie, 24, started going to the gym. She enjoyed lifting weights and, when she discovered the world of bikini fitness competitions, she decided to give it a try. When we met, we began to construct a training and nutrition programme to prepare her for the stage.
PhotograPhs by ChrIstoPhEr baILEy
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BIKINI BODY hamstring curls are another great hamstring exercise. try doing 4 sets of 15 reps.
SAMPLE DIET Meal 1 Protein—either red meat or eggs and avocado Meal 2 Lean protein, such as fish or chicken, vegetables, and a healthy fat source Meal 3 / Pre-workout Lean protein and complex carbohydrate Post-workout Whey protein and complex carbohydrate Meal 4 Lean protein, vegetables, and healthy fat source Meal 5 Greek yoghurt with berries or casein protein
FlexiBle Diet As with many people, the diet was Natalie’s hardest obstacle. As soon as you mention the word ‘diet,’ people think about the food and drink they will have to sacrifice. But drastically reducing calories leaves you hungry, which often leads to eating anything you can get your hands on later. Many people fall at the first hurdle because of this, so I like to offer clients a flexible diet plan that enables them to choose the foods they want to eat. Contrary to popular belief, you do not 54
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have to eat things you do not like. Natalie, for example, likes cheese, so by allowing her to track her macros she was able to enjoy it and be less likely to succumb to cravings. Once you have a basic understanding of the nutritional benefit of food, and think of it as fuel for your body that enables you to look and feel good, you can learn not to be afraid of dieting. Here’s a sample meal plan that enabled Natalie to eat foods she enjoys and get ready for competition.
For competition lean-down, we utilised complex carbohydrates mainly pre and post workout. In Natalie’s other meals, we included a fat source such as nuts, eggs, or avocado. Lean protein sources included chicken breast, fish, shellfish, and turkey. Natalie could also eat some not-solean protein sources, such as red meat or salmon and I encouraged her to have a variety of vegetables. A common mistake people make when ‘going on a diet’ is to cut out herbs and spices and salt. Not only does this make meals bland and boring, but it is also unnecessary. I recommend having about 1,5002,000 mg of sodium per day. If you cook all your food from scratch it may be low in sodium, in which case I recommend adding seasoning. If you eat anything from a packet, such as meat or rice, you can be pretty sure salt has been added, so there is no need to add seasoning. The body needs sodium and salt will not cause you to gain fat. However, sudden changes in sodium can make you drop or hold water. Your body adjusts to the amount of sodium you have, so better to keep it constant,
BIKINI BODY “BEING ABLE TO SHOW Off My HARD WORk AND AcHIEvEMENTS IS WHAT MOTIvATES ME TO WORk HARDER”
WEIGHT ROUTINES tYPICal tYPIC YPICA AL sPlIt SP PLIT Monday Legs tuesday Shoulders wednesday Legs (hamstrings focus) thursday Chest, back and ams Friday Glutes
HaMstrINGs HA AMSTRING INGS TRA traINING RAIN ININ ING
superset 4 x 15 Single-leg step up on high platform 4 x 15 Stiff-legged barbell deadlift superset 4 x 15 Leg curl machine 4 x 20 Barbell travelling lunge superset 4 x 10 Dumbbell Romanian deadlift 4 x 15 Lying hamstring ball curl
otherwise you could hold water after, for example, eating a cheat meal.
Weight training Some people wrongly think bikini competitors only do cardio. Weight training is an important part of getting ready. We need to weight train to create shape. Competitions are not just about being thin: bikini athletes should look fit and healthy and although the judges do not want to see muscle separation, very few people can achieve the desired look by cardio alone. Natalie did do cardio but she also trained with weights 5-6 times a week. We used a combination of machines 56
MUsCLE & FItnEss
and free weights and split training days into body parts or muscle groups to focus on certain areas and create an aesthetic look.
carDio Natalie did 30-60 minutes of cardio daily, depending on the proximity of her next competition. She has an office job, which is mostly seated so she did 30 minutes of cardio all year round and increased this to 60 minutes when getting ready to compete.
haMString training Hamstrings are an important body part for bikini athletes. Here’s one of Natalie’s sample routines.
Natalie’s hard work paid off when she won the UK Nationals in 2015. She has enjoyed further success in competitions at home and abroad since, and plans to compete next at the Arnold Classic Europe in Barcelona in September. “I love the lifestyle that competing brings,” she says. “Learning to discipline yourself in the run-up to shows, learning about how the body works, and seeing the changes in my physique as I adapt my training and diet. “Show day is amazing, I love everything about it whether I place that day or not. I’ve always enjoyed being on stage and being able to show off my hard work and achievements is what motivates me to work harder and bring an even better package for the next show. It’s a journey and if you enjoy the process it’s a really positive thing to do.” abo aboUt aboUT MIChELLE MICHELLE MIC Michelle Brannan is an IFBB bikini pro. She also runs a coaching team called Showgirl Fitness and the online training subscription resource BodySculpt Pro. michellebrannan.com.
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BODY PART THAT GETS MOST ATTENTION Definitely my butt. It’s a bit hard to miss. My shoulders come a close second.
WHAT DO YOU LIKE MOST ABOUT BEING MUSCULAR? I love how my clothes fit, how it makes me feel, and I love watching my body evolve. I also like how it can intimidate some men …
TELL US ABOUT YOUR TV WORK I’ve presented dating and sport shows and have appeared on Channel 5, Sky 1, and Sky Sports. I have also done a bit of work with the WWE.
BY JOHN PLUMMER
She wins fitness contests, presents TV shows, and intimidates guys with her buff body.
Charla Charlayne ayne e Hart HOT BOD
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DESCRIBE YOURSELF IN 3 WORDS: Small but mighty.
IDEAL GUY One who trains hard, eats well, and doesn’t complain when I need to kill my sets in the gym. Someone who will do it all with me and spot me when I squat. Luckily, this is something I have.
SECRET TALENT Does a crazy appetite count? This girl can eat as well as lift.
YOU’RE A BOXING COACH. EVER KNOCKED A GUY OUT? Yes, for getting too close for comfort without permission.
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SUPPLEMENT OF THE MONTH
NEWS / INTERVIEWS / SPORTS / GEAR
II have have trouble trouble keeping my keeping my back straight back straight during deads. What causes What causes the the rounding and how can how can II ﬁx fix it? it?
IT COULD BE A
lack of mobility or lower-back strength, or how your body is proportioned. If it’s the latter, the exercise might not be for you—and that’s OK. Every exercise doesn’t work with every body type. However, if you struggle to get into the conventional deadlift position with a neutral spine and it’s
LEARN HOW TO FIX THIS LIFT
a mobility issue, try different deadlift variations: Trap-bar deads, rack pulls, and sumo deadlifts are all options. Additionally, focusing on hip mobility, core stability, and practising the hip-hinge pattern will help “grease the groove” and improve the range of motion in your hips. Now, if you struggle to maintain a neutral spine once you start the lift, it’s probably due to a weak trunk. Good mornings, back extensions, dead bugs, and slow mountain climbers can help strengthen the lower back and anterior core. Also, all of those exercises make you maintain a neutral spine while you flex and extend your hips—all required during a deadlift.
MOLLY MOLLY GALBRAITH, GALBRAITH, C.S.C.S., C.S.C.S.,
is a former figure competitor, powerlifter, and co-founder and owner of girls gonestrong.com.
MUSCLE & FITNESS
How often should II increase increase the the weight loads in a bench a bench press press to to build strength? —HU ER C. —HUNTER SEPTEMBER 2016
not max weight. Making small incremental gains weekly is more effective than slapping your goal weight on the bar right away. Bench once a week, or at minimum take five days’ rest between workouts. Do six sets of five reps for 30 reps total, and start at 80% of
SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM
Should I eat near bedtime?
EDGAR ARTIGA; JASON REEKIE/GETTY IMAGES
Lower the bar on the eccentric lift with control. Let it gently touch your chest and then explode up.
what you usually begin with for the first set (not including a warmup). Increase by 2.25 kg every set, keeping proper form. Each bench session add 2.25 kg to the last session’s starting weight. This might seem easy at first but will get harder as the weeks go on. Training progressively overloads muscles without
pushing to exhaustion or risking injury like some max-rep programmes. In six to eight weeks, your bench will increase substantially.
GINO CACCAVALE, GINO CACCAVALE, N.A.S.M., is N.A.S.M., is a a former former police police academy drill instructor.
—JOE JOE G.
have shown that the key may not be the timing of your meal but what you eat. A 2014 study in the British Journal of Nutrition found that eating 30 grams of whey or casein protein 30 minutes before bed can up your resting energy expenditure (or amount of calories required by your body while nonactive) the next morning. Another study that appeared in Medicine and Science in Sports and Exercise discovered that downing 40 grams of casein 3½ hours after working out, but 30 minutes before bed, boosted muscle protein synthesis while sleeping. Also, a 2015 study from Maastricht University in the Netherlands showed that when subjects consumed 28g of protein plus 15g of carbs every night before sleep, they were stronger and had bigger muscles after 12 weeks than those taking the placebo. A good nighttime meal includes lean proteins and healthy complex carbs like cottage cheese or Greek yogurt with fruit, protein powder with milk and whole-grain cereal, or a peanutbutter sandwich on sprouted bread.
JIM WHITE, JIM WHITE, R.D., R.D., A.C.S.M., A.C.S.M.,
is a spokesperson for the Academy of Nutrition & Dietetics and owner of Jim White Fitness & Nutrition Studios in Virginia.
Does it matter which type of leg press machine I use?
presses help increase lower-body power, strengthen knee and hip extension, and decelerate knee and hip flexion. Placing your feet wide apart and high up on the plate will better target the hips, glutes, and hamstrings. Keeping them narrow and lower on the plate puts more focus on the quads while improving ankle mobility.
Never lock your knees on the leg press. Doing so shifts the load from your muscles to your joints, which can lead to injury.
JIM SMITH, C.P.P.S., is is owner owner
of Diesel Strength & Conditioning.
MUSCLE & FITNESS
SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM
Which nuts will best help me —PAUL H. put on muscle? NUTS HAVE A GREAT
blend of protein, fibre and an healthy fat, providing highh quality calories that will help expand your muscles. Nuts also lower lo cholesterol, reduce belly fat and the risk ris of heart disease, and improve cognitive cogn function.
PAV EL Y T HJA LL; MONIQUE LE LUH A NDRE /G E T T Y IM AG ES
NOSH ON NUTS NUTS
High in the omega-3 fatty acid alpha-linolenic acid, a 30-gram serving of walnuts has more omega-3s than a 125 g piece of salmon. They’re a good source of antioxidants and phytonutrients and also help lower inflammation, which is key post-workout.
Peanuts contain conta arginine, a precursor to nitric n oxide. NO helps to improve impro blood flow and circulation, circulation so your muscles get more m nutrients delivered to them th during a lifting session, which may help you lift heavier and longer.
Almonds have one of the highest concentrations of antioxidants, compounds that can help lower the free radicals produced during a tough workout, and are linked to lower amounts of fat around the waist.
Commonly overlooked, ove cashews are full of nutrients, providing more magnesium, mag iron, zinc, and vitamin K than any other tree nut. Magnesium Magn is especially important, playing a pivotal role in anaerobic and aerobic energy production.
With protein content similar to almonds, pistachios are also a natural “speed bump” food— their shells slow you down so it’s harder to overeat compared with other nuts.
ALISSA RUMSEY, R.D., C.D.N., C.N.S.C., C.S.C.S., is is a a spokesspokesperson for the Academy of Nutrition & Dietetics in New York City.
BE A CHEATER
YES! YOU CAN LOSE weight and drink alcohol within moderation—one to two low-calorie drinks per week. As for cheat meals, the 80/20 (or 90/10) rule—eating healthy 80% to 90% of the week and “cheating” the other 10% to 20%—is often suggested by top nutritionists and registered dietitians because it prevents extreme dieting and 68
MUSCLE & FITNESS
encourages moderation when eating. I typically advise clients to have one or two cheat meals a week, but I would never advocate a cheat day where you’re cheating for its duration. That will screw up your diet. OBI OBADIKE OBI OBADIKE is a celebrity fitness and
nutrition expert and the co-host of the U.S. syndicated health TV show Lifestyle Magazine.
Can I socially drink beer and ease up on my diet at weekends and still lose weight? ÑGENE C.
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Ryan Terry, shot two years ago in the Vegas desert when he was an Olympia spectator. Now he’s one of the leading contenders.
Six Britons set to compete at this month’s Olympia weekend in Las Vegas. BY JOHN PLUMMER 70
MUSCLE & FITNESS
THE UK WILL HAVE A RECORD SIX COMPETITORS at this month’s Olympia Fitness and Performance Weekend in Las Vegas, the event that showcases the world’s best physiques. Our six qualifiers are: Nathan De Asha (Mr. Olympia), Flex Lewis (212 Showdown), Ryan Terry (Men’s Physique), Ryan John-Baptiste (Men’s Physique), Rosie Harte (Women’s Physique), and Nina Ross (Bikini Olympia). This will be the first time the UK will have had more than three competitors on the main stage at the
CHRISTOPHER BAILEY (TERRY, DE ASHA, JOHN-BAPTISTE); KEVIN HORTON (HARTE); GARY PHILLIPS (LEWIS); IGOR KOPCEK (ROSS)
FOR MORE INFORMATION VISIT MR.OLYMPIA.COM
BRITAIN’S BEST BODIES 1
NATHAN DE ASHA
AGE 30 FROM Liverpool CATEGORY Mr. Olympia 2
NEWS / INTERVIEWS / SPORTS / GEAR 1
AGE 35 FROM Yorkshire CATEGORY Women’s Physique
RYAN JOHN-BAPTISTE 3
AGE 32 FROM London CATEGORY Men’s Physique 4
AGE 32 FROM Llanelli CATEGORY 212 Showdown 5
AGE 32 FROM Cheshire CATEGORY Bikini 6
AGE 27 FROM Nottinghamshire CATEGORY Men’s Physique
Olympia this century, so even allowing for the increasing number of categories, it is a vintage year. Last year, Ryan Terry became the first British competitor to compete in the Men’s Physique Olympia and finish a fabulous fourth. This year, he will be joined by Ryan John-Baptiste, who booked his spot by winning the San Marino Pro at the end of last year. Nathan De Asha will become the first Brit to compete in the Mr. Olympia since Eddie Abbew in 2007. De Asha qualified for the world’s premier bodybuilding event by winning the IFBB Toronto Pro.
James ‘Flex’ Lewis is the world’s dominant sub-212-pounds bodybuilder. The Welshman, who now lives in Florida, has won the 212 Showdown for the last four years and will be aiming to make it five in a row in Las Vegas. Rosie ‘Rascal’ Harte will make history by becoming our first female to compete in the Women’s Physique Olympia. Harte has had a sensational year: she turned pro last autumn by winning the UK Amateur Olympia in Liverpool then won with straight firsts on her pro debut in Dallas. Britain can also claim to have one
of the world’s best bikini bodies in the shapely form of Nina Ross, who won the Mozolani Pro in Slovakia in May to become only the second woman from these shores ever to qualify for the Bikini Olympia. Interestingly, five of our six Olympians are aged over 30—proof that building the perfect body takes time. The Olympia weekend runs from September 15-18. The Orleans Arena hosts the finals and there will also be an expo at the Las Vegas Convention Center featuring a wide range of sports and fitness, including MMA, strongman, and wrestling.
BUILD MUSCLE, BURN FAT, PERFORM BETTER
FLEX CABRAL is a fitness instructor and model. Instagram: @trooperflex
Push Past Your Limits
Think group fitness is only for noobs? Your mind will change TOLD OLD TO ZACK ZEIGLER R after you take a class run by Flex Cabral. AS TO E R I C A S C H U LT Z
LEARN THE V-SIT & FRONT LEVER
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EXPERT ADVICE MANY OLD-SCHOOL GYM rats think of “group fitness” as a bunch of middle-aged ladies in floral unitards or dudes in thigh-high bun-huggers sweating to Tina Turner songs. Thirty-year-old Rafique “Flex” Cabral, co-owner of Trooper Fitness in Manhattan, had a similar opinion. “I thought it was like step aerobics,” admits Cabral, a Marine who retired from active duty in 2008. But Cabral’s view changed once he began running his own boot-camp–style classes. “There’s still a stigma, but more people now understand that within a group there’s more energy, and that pushes them to work harder.” Cabral’s classes are notoriously exhausting, but his ability to work a room and champion his “troopers” to soldier on when they’re running on fumes makes even his most gruelling session addictively enjoyable. “I’m often asked if my class gets easier,” he says. “It’s never going to feel easy; it’s about making progress, and with progress there’s always a challenge.”
THE AMOUNT OF TIME IT TAKES FOR YOU to achieve a goal doesn’t matter; fitness is a journey, and if you have a goal in mind it’s going to take time and patience to be successful. If you rush things, it won’t be a quality product. You might get to the finish line, but how long can you sustain it?
FINDING WAYS TO CREATE POSITIVITY through negative situations is the best way to get through whatever it is without feeling broken down.
WITH V-SITS—when you kick your legs up and back, like you’re doing a plank—try to hold each position as long as possible. I can pause for two or three seconds, but the ultimate goal is 15 seconds. The move requires triceps, shoulder, and core stability. To start, keep your knees bent throughout the movement. Progress by adding a knee tuck and then aim to hold each position—up and back—for a couple of seconds. Utilize momentum to get back into position if needed but always maintain some control. When you gain more hand spring, flexibility, and core strength, attempt to extend your legs upward as you look to extend them higher each rep.
MUSCLE & FITNESS
FLEX CABRAL, N.A.S.M.-C.P.T., is the co-
owner of Trooper Fitness (trooper fitness.com) in New York City.
THE FRONT LEVER is a great indicator for lats, abs, core, and grip
BODY WEIGHT IS ONE OF THE HARDER DISCIPLINES. A quick adjustment to an angle can increase a movement’s difficulty tenfold at minimum. I feel body-weight exercises have been an underexplored realm for many people, but it’s on the up and up with social media. Explore your body’s potential.
SOME PEOPLE DEFINE “FIT” as possessing a lot of strength or being able to run a certain number of kilometres. But your perception and goals should define what fit means to you.
strength. Work up to doing it with your feet together in stages. First, hang from a bar and bring your knees toward your chest. Then aim your knees toward the bar; get as parallel to the floor as your spine will allow. Next, try to hold that position for 10 to 15 seconds. When you can do that, extend one leg and alternate (one extends; the other retracts). Now attempt to spread your feet as you extend your legs; this will help to dissipate tension through your body.
SET INCREMENTAL AND REALISTIC GOALS. You’ll hold yourself more accountable if you give yourself a goal. Then grasp where you are right now. From there it’s about planning to get better over time. If it’s a specific move or exercise…it’ll come down to how many hours you’re willing to put forth to achieve your specific goal.
FOOD IS THE FUEL YOU NEED TO GET THE RESULTS YOU WANT. So if you’re putting
IF YOU’RE WEAKER AT THE END OF YOUR RANGE OF MOTION, resistance bands are a modality
good fuel into your body and eating to be or look a certain way, you’ll be fine. If you’re not willing to sacrifice bad eating habits, that goal will be harder to attain.
that can help build up that strength.
NOTHING EVER GOES TO PLAN; always have contingencies,
and don’t let your ego get in the way. Know when to lead, when to follow, and when to break away.
MANY PEOPLE WANT RESULTS FAST AND DON’T LOOK FOR SUSTAINABILITY. It’s hard to build habits if you don’t think about the long run. Do something you can sustain for the rest of your life instead of doing it for three weeks and then stopping.
SUPPLEMENT GOOD HABITS FOR BAD ONES rather than remove things all together. You’ll see results, and you’ll be creating a lifestyle.
FOR MORE FOR MORE training tips and
technique tweaks, visit muscleand fitness.com/workouttips
The conventional deadlift can be a backbreaker if your form isn’t perfect. Using a landmine ensures perfect reps and smooth gains. BY SEAN HYSON, C.S.C.S.
HOW TO DO IT Load the sleeve of a barbell into the cylinder of a landmine unit (it’s a metal device you’ll usually find in the corner of a gym). Stand at the opposite end of the bar and load its sleeve with weight. If you don’t have a landmine in your gym, wedge the bar into a corner.
Stand with feet shoulderwidth apart and bend at the hips, bending your knees as needed until you can grasp the sleeve, fingers interlaced. Your lower back should be flat.
Take a deep belly breath. Twist your feet outward, rooting yourself into the floor, and extend your hips to lift the bar up in front of you.
QUICK FACT QUICK FACT
The path The path the the bar bar follows follows in in a a landmine allows you to keep your spine your spine more more upright, upright, so so you you don’t put shear forces on it that can cause can cause injury—as injury—as in in a a clasclassic barbell deadlift. It’s a great way to teach your body to hinge at the at the hips, hips, too, too, rather rather than than bending at your lower back, so it prepares you for safer deadlifting should you choose to do conventional deads later on.
MUSCLE & FITNESS
CLEAN FORMULA. CLEARLY DEFINED. 5.5 G DIGESTIVE GLUTEN 25 G 120 ENZYMES FREE* PROTEIN OCCURRING BCAAÃ•S
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Product to be used with a strict diet and training programme.
FIND MORE body-weight routines at muscleandfitness.com/ body_weight
Animal Style Moving like a beast has benefits beyond freeing your spirit, such as working forgotten muscles and improving core strength. WHAT IS IT
WHY IT WORKS
You’ll run through four athletic and explosive exercises for 15 minutes without resting in between. Clapping pushups and broad jumps will build upper- and lower-body power, respectively. Then you’ll work on stabilization and core strength by performing kick-throughs, before finishing off the round with 30 seconds of mountain climbers to jack up your heart rate.
You’re reinforcing functional movement patterns—natural but underused movements that activate every muscle— while conditioning and strengthening your body in a short 15-minute session. I love workouts that force you to stay low, in strong, animallike positions because they restore muscle balance.
THE WORKOUT Complete as many rounds as possible for 15 minutes. EXERCISE
Broad Jump for Distance
Kick-through Mountain Climber
10 per leg 30 sec
ANDY McDERMOTT is a personal trainer in L.A. Visit his website: mcdermottfamilyfitness.com
Make sure to kick through with the same leg as the hand that you post with.
MUSCLE & FITNESS
SEE YOURSELF IN HD* SUPER HD HELPS YOU MANAGE YOUR WEIGHT YOUR WAY
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Product to be used with a strict diet and training programme.
ABS AND CORE
FoR MoRE ab-
shredding workouts, visit muscleandfitness.com/abs
Take a STand
lifting on one leg improves proprioception and foot strength.
Balancing Act Pop your Bosu ball. All the stability training you need can be done with one leg (or arm) at a time. By SeAn HySon, C.S.C.S.
Standing on inflatable balls is an expensive way to train your core. But you can get an even better (and cheaper) workout with onelegged exercises or lifts using one arm at a time. Doing conventional lifts 80
MUSCle & FitneSS
without the stability that comes from working both limbs together taxes your core to keep you balanced. The single-leg row (above) doubles the challenge: One arm works while youâ€™re standing on only one leg.
How To Do IT
SiNglE-lEg ROw Stand on one leg and hold a dumbbell in the opposite hand. Bend your hips back until your torso is parallel to the floor. Row the weight to your hip while keeping your balance.
Visit us online! Powertec has gained a very strong following of repeat customers. The main reason being, our equipment is carefully designed and engineered to be precise in motion. We came from the commercial gym background so we have many years of experience in building equipment for the most demanding market that accepts nothing less than perfection. Powertec owns its factory so aside from having a highly experienced workforce; we can also control and maintain our quality. We have always done all production procedures under one roof. we source only the finest materials and component parts available.
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Tri, Tri Again
Jimmy S. sent us his triceps workout to review. Here’s what we advised. BY SEAN HYSON, HYSO ON, C.S.C.S.
OLD WORKOUT EXERCISE
M&F RATING: B-
MUSCLE & FITNESS
You’re not doing any overhead work, which is best for activating the long head of the triceps—a common weak point and probably what’s holding your arm development back. Mix in some overhead triceps extensions with a cable or band. Also, triceps kickbacks are good for isolation, but probably not the way you’re doing them. Turn your palms to face the ceiling for a fuller contraction.
NEW WORKOUT EXERCISE
Overhead Triceps Extension
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recipes and nutrition tips at muscleandfitness.com/nutrition
WHAT’S IN THE FRIDGE THIS MONTH
Stick ’Em Up Skewer this classic bodybuilding staple by pairing it with a creamy, yet healthy, tzatziki sauce.
CHEW ON THIS
Greek yogurt is packed with probiotics— gut-friendly bacteria that can improve digestion.
BY MIKE MANNAI
MAKES 1 SERVING
1 chicken breast, cubed 1 garlic clove, minced 1 tbsp dried oregano Juice of 1 lemon 1 tbsp olive oil Pinch of salt and pepper Pin 84
MUSCLE & FITNESS
FOR THE TZATZIKI 225 g fat-free Greek yogurt 1/2 cucumber, seeded and shredded 1 garlic clove, minced 1 tsp olive oil Salt Squeeze of lemon 1. Mix chicken with garlic, lic, oregano, lemon, oil, salt, and d pepper, and let sit for 10 to 15 minutes.
2. For the tzatziki sauce, mix yogurt, cucumber, garlic, arlic, oil, salt, and lemon. 3. Skewer er chicken with wooden skewers wers and grill for 10 minutes, turning halfway through. NUTRITION PER SERVING
F O O D S T Y L IN G BY S U S A N O T TAV I A N O
CHICKEN SOUVLAKI WITH TZATZIKI
FOOD OF THE MONTH
ABOUT THE COOK Jennifer Iserloh is the co-author of the Amazon best-selling book Fifty Shades of Kale.
Just Peachy Getting a dose of fibre never tasted so sweet. BY JENNIFER ISERLOH SNACKING ON A PEACH can boost intake of vitamins A and C, and potassium, which aid immune function, collagen production, and maintain blood pressure, respectively. Peaches also contain a good amount of fibre—2.6 grams per large fruit at only 68 calories— that’ll ’ll help keep you regular (please don’t make us spell outt what that means).Additionally, peaches are a
low-glycemic fruit that won’t cause blood-sugar levels to skyrocket. They can help control cholesterol, mood swings, and protect the liver, too, thanks to the nutrient choline. Double up on choline by pairing peaches with foods like grilled chicken or cooked greens that contain even higher doses of choline. Tarter yellow and sweeter white peaches are common this time
of year. Most of these stone fruits arrive at supermarkets under-ripe to avoid damage during shipping. To ripen, rest them on your kitchen worktop for two to three days. Then, give a gentle poke around the stem. If there is some give, go for it. Avoid peaches with wrinkled skins: They may be past their prime and already drying out. Eating one in that state would be—you guessed it—the pits.
PEACH BOURBON BARBECUE SAUCE MAKES 1 CUP
1 tbsp olive oil 1/2 sweet onion, minced ½ 1/2 tsp garlic salt ½ 225 g fresh peaches (about 3 small peaches), pitted, cubed 60 ml balsamic vinegar 60 ml bourbon 2 tbsp molasses 2 tbsp Dijon mustard 1 tsp chili powder 120 ml water
A peach pit contains hydrocyanic acid. Though it smells a little like almonds, it’s a poisonous substance.
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NUTRITION PER 2 TBSP
1. Warm the oil in a medium saucepan n over medium heat, adding the onion and garlic salt. Cook, stirring occasionally ly until softened, 8–10 minutes. 2. Add the peaches and remaining ingredients along with 120 ml water. r. Simmer over low heat, stirring occasioncasionally, until peaches are very tender,, about 15 minutes. 3. Blend until smooth and use with th your favourite grilling protein or vegetable. table.
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1 FOOD,, 5 WAYS
Eggs BY JENNA WERNER
Preheat oven to 180°C/Gas Mark 4. Coat a 12-muffin tin with nonstick cooking spray. Beat six eggs and six egg whites (or 12 eggs) together in a bowl. Add in 60 g of reduced-fat shredded cheese and at least 200 g of chopped raw vegetables (peppers, mushrooms, kale, etc.). Add salt and pepper. Pour egg mixture evenly into muffin cups. Bake for 20–25 minutes or until knife inserted into centre comes out clean. Pair 2 or 3 with a piece of fruit or muffin.
Crack egg onto a hot greased pan, then lower to medium heat. Cook until the whites are firm and cooked through. Yolk should thicken but not harden. Flip egg and cook to desired doneness. Toast 1 slice high-protein, high-fibre, wholegrain bread. Top bread with ¼ mashed avocado, tomato slices, and crushed red pepper flakes. Top with cooked egg.
Werner is a registered dietitian nutritionist. Instagram: @happyslimhealthy
The incredible edible egg is a muscle builder that contains all nine essential amino acids.
ABOUT THE COOK Jenna
POWER UP YOUR
Pour 1 packet plain rolled oats (or 150 g oats) and 1 cracked egg into a microwave-safe bowl or mug. Add water per package instructions and mix well. Microwave for about 90 seconds. Top with fruit.
GRAINS & GREENS
Boil 8 cm water in pan. Break egg into cup and slowly pour into water. Lower heat but keep simmering. Cook egg without stirring until white is set. Lift egg with slotted spoon and place on top of raw greens and 200 g cooked ancient grain of choice. Add any raw vegetables and top with red pepper flakes, salt, pepper, squeeze of lemon, and 1 tbsp extra-virgin olive oil.
SCRAMBLE IN THE
MICROWAVE Spray the inside of a microwave-safe coffee mug with cooking spray. Crack two eggs into mug and mix well. Add in about 50 g diced peppers or tomatoes. Microwave for 45 seconds, stir, then microwave for another 30–45 seconds. Let rest for 30 seconds. Enjoy eggs in the mug. (Optional: may add in or top with grated cheese.)
CHEW ON THIS
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VA L EN T Y N VO L KOV/A L A M Y
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Why counting calories Doesn’t Work…and What Does HIGH PROTEIN
Chicken breast, legumes
BY M a r k G i lB e r t, B . S c . ( Nutr it i oN ), c i S S N
OK, befOre anyOne jumps on my Facebook account and starts calling me a quack, I’m not saying that you don’t have to gradually reduce calories to achieve weight / fat loss or increase them for gains. In most cases—you do. I’m also not saying that calories are useless. What I am saying is that in the real world, decreasing calorie intake or increasing the calories you burn from exercise doesn’t usually have the effects that the ‘accepted’ formulas would predict. For example, if you go to any of the many websites that tell you how many calories you burn by doing 30 minutes of running at 8 miles an hour, it will say something like 500 calories (for an average-sized man). According to the conventional ‘wisdom,’ if you do that every day, that’s 3,500 calories and you would lose one pound (of fat) per week. This indeed may work in the short term, but it certainly doesn’t usually work in the medium or long term and, despite all of the maths adding up, you won’t lose exactly a pound. Think about it, it is an accepted fact that many athletes, especially marathoners, rowers and swimmers, eat significantly fewer calories than they burn, often over many years, yet their weight doesn’t fluctuate. In fact, if you apply the ‘calorie balance’ formulations above, many of these sportsmen should be wasting away and dying of starvation! The same holds true for calories from food. The wisdom says that if you cut your calories by 500 per day, you lose 52 pounds per year. So, if you start out at 150, you’ll be weighing in at 46 pounds in two years…ahhh…not likely! So what the heck is going on here? We know that protein and d carbs are four calories per gram and that fats have nine, no one d disputes that. However, when we look at what a calorie actually is a and how
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HIGH CARB Whole grain cereal, dried fruit
THE SAME, BUT DIFFERENT Each of these plates contains roughly 300 calories, but the ratios of proteins, carbs, and fats in each cause them to be metabolised very differently.
HIGH FAT Ice cream, chocolate
that applies to fuelling and nourishing a human body, things become a little more complex. So, we have to answer two questions to solve this mystery: 1) What is a calorie and 2) What happens to the calories from food when we eat them?
What iS a calorie? A calorie is fundamentally a measure of heat and heat is a measure of energy. Calorie values are determined by actually burning food in something called a ‘bomb calorimeter’ and measuring the release of heat. Specifically, one calorie can heat one kilogram of water by one degree Celsius (under strict environmental conditions) when it is burned. So calorie values are actually accurate when measured properly. The problems start to emerge when we consider question 2…
calorieS iN the BoDY Some people may have heard of the Laws of Thermodynamics—don’t worry, I’m not going to break into a physics lesson here, but am just going to point out a few simple truths. The First Law of Thermodynamics states basically that energy ‘cannot be created or destroyed.’ Many people use this tried-and-tested law to argue that since a calorie has a specific amount of energy, when you put that calorie in your body via the food you eat, it has a mathematically equivalent effect on your calorie balance (so if you eat an extra calorie, unless you increase activity, your calorie balance goes up by one and you gain weight). The only problem with this is that there is more than one Law of Thermodynamics! To wit: The Second Law refers to something called ‘entropy’ and for our purposes, it basically states that some of the energy, while it is not destroyed, is dispersed or otherwise not available to be used (I’ve oversimplified to keep my promise about the ‘physics lesson,’ but this is a great, simple way of thinking about this concept). So, the clever scientists who came up with these classic laws knew that they had to account for several factors when measuring changes in heat/energy and this perfectly segues us into the explanation of why our simple formulas for calories often don’t work and 92
MUSCLE & FitnESS
why underfed marathon runners don’t die of starvation.
multiple other studies that demonstrate how we adapt to calorie changes, too.
the BoDY iS DYNaMic
the GeekY explaNatioN
The best way to explain why calories don’t cooperate with mathematics once they find their way into a human body is to use a little analogy: If we think of calories providing energy to humans in a similar way to how petrol fuels a car, things become pretty clear. If a car were driving at a constant speed, on a straight, flat road, with no wind, then it would use a constant and consistent amount of petrol for each mile and this is the same kind of scenario that is assumed with calorie calculations. Unfortunately, the human body not only performs different activities every day, it constantly adjusts its metabolism based upon thousands of environmental influences. Two of the most important of those influences are how many calories you eat and how many you are burning. The reason that one person can do two hours of cardio a day and eat 1,000 calories while another can eat 5,000 calories and yet still stay the same weight is that the body adjusts its metabolism. This is one of the body’s most fundamental adaptive responses to inadequate or excess energy.
For those who want the geeky, physiological explanation, the body basically has a calorie thermostat that speeds and slows the metabolism based upon the types and amounts of foods we eat and activities we do (and other factors). The biggest influencers of this thermostat are the ‘uncoupling proteins’ or ‘UCPs’ and they control our good old friend ‘thermogenesis.’ Most hardcore gymgoers understand thermogenesis as the body’s production of the excess heat that burns off calories, thus making those calories unavailable to be stored as body fat or used for energy, resulting in a ‘true’ caloric deficit and, everything being equal, weight loss. These UCPs work by ‘uncoupling’ or separating the processes that turn the calories you eat into your body’s ultimate fuel—ATP. Technically, it does this by ‘leaking proteins,’ allowing the escape of energy from the cell’s energy factories called mitochondria. So if we go back to our car analogy, a flat tyre or a faulty bearing in one of its wheels would mean that some of the energy produced by the engine burning fuel could not be applied to propelling the car forward because it would be lost to the inefficiency of the damaged tyre or wheel. The difference is that, while the human body also often uses up more energy when it gets damaged or ill, it also decreases (and increases) its efficiency intentionally to achieve homeostasis.
hoW the BoDY reSiStS chaNGe Homeostasis is a means by which the body constantly tries to avoid the potentially negative consequences of outside influences by staying the same. This is a well-known concept, but it is still controversial when it is applied to the concept of calories…but shouldn’t be. Besides the fact that if it were true, millions of people who eat less than 1,000 calories per day would be dead and millions of other people, who eat over 3,500 would be the size of a house, there are also studies showing that weight change doesn’t occur despite substantial seasonal fluctuations in food supply and other studies show that very active hunter/gatherer tribes don’t burn more calories in a day, as compared to typically much-less-active Westerners. There are
DiffereNt calorieS, DiffereNt people, DiffereNt effectS Research also shows that some people’s metabolisms, in response to a new exercise or diet program, work differently than others. Some evidence shows that younger people are less susceptible to changes in their calorie balance, meaning their metabolisms adjust more effectively. Also, genetically, some people don’t adjust their thermogenic response as much as others when they change their calorie intake—so their metabolisms don’t burn off
as many of the excess calories, making them more susceptible to weight gain. Obese people who rapidly lose a great deal of weight often experience chronically depressed metabolic rates, making it very difficult to maintain that weight loss over time. In fact, a recent study looked at former contestants from the TV show “The Biggest Loser” in which obese people are put through an intensive diet and exercise program and lose very substantial amounts of weight. This study was even reported in the New York Times. It found that even after six years, the excontestants not only still had depressed resting metabolisms but they were depressed more than expected. Also, as they gained weight back, their metabolic rates seemed to actually get even slower! Concepts like ‘metabolic damage,’ better described as ‘metabolic adaptation’ describe a similar effect as found in the Biggest Losers. This metabolic slowdown seems to occur in some physique competitors who
diet very restrictively and/or do too much cardio for too long and too often.
ARE THERE SOLUTIONS? Fortunately, there are things we can do to increase our metabolic rates. For a modest increase, we can take herbs and nutrients like green tea, cayenne pepper, and others. For a more substantial effect, we can replace some of the carbs and (although there is less research on this) fat in our diets with protein. This not only helps curb appetite and maintain muscle whilst dieting, but it also increases metabolic rate because protein requires more activity to digest and assimilate. Studies show that 25 per cent or more of the calories from protein are burned by the time it is fully metabolised, for carbs and fat, this number is much smaller (between about three to eight per cent, depending upon what research you look at). Finally, avoid rapid, sudden changes in calorie intake. Decrease gradually and perhaps (although this still
needs more research), have one or two higher-calorie days a week to help avoid an overly-efficient metabolism, which makes it difficult to lose fat. So that’s it. Calorie calculations don’t usually make accurate predictions because the body has long been adaptive to changes in diet and activity levels. The body is able to adjust how efficiently it uses calories based upon several factors including genetics, previous diet and exercise history, and which macronutrients it gets those calories from.
MARK GILBERT is an expert in Sports Nutrition and has worked with elite level athletes and formulated supplements for many of the industry’s biggest companies. See: www.MuscleDiet.net and the MuscleDiet YouTube channel!
THE BOYS BEHIND THE BRAND
Pak It On! Amazing NutriPak can be eaten anywhere, anytime. What’s more, it’s delicious. BY BeN WAldroN I developed a passIon for food at a very young age when my grandma taught me how to cook a Victoria Sponge. My culinary career began at the age of 16. I was enthralled working in a kitchen environment. Throughout my teenage years, I also developed an interest in weight lifting and began to appreciate the importance of nutrition, as well. I began educating myself on what to eat, when to eat it, and the importance of adjusting my diet to the way I was training. I spent the next couple of years combining my passions and ideas and saved every penny until I could afford my very own café. Not any kind of café, no, —my gym café, called Guilt Free, located in the Gallery gym in Windsor. I understood that one of the main principles of gaining good nutrition was being organised, which meant one thing: meal prep. But what was the biggest issue with this key factor of weightlifting? Time. People are
the nutriPak team (#MeatWagon) at a fitness convention practicing what we preach! Follow our team (pictured) at: @dommysique @dashyy_91 @Drtetti @x_tink_x @Lovefromsasha
constantly on the go—work, family, social life, etc. Where do you find the time to prep a week’s worth of meals? This is where I saw a gap in the market and jumped at the chance to expand my business and help others. My café began offering takeway meals. As a result, it became clear that there was a colossal demand for healthy food to go and I introduced my
frozen ready meal range. These guys were packing it away, which created a huge stress on the demands I received. I loved that my customers were so interested in my ideas and, most of all, my food; however, I began to see the limitations of my thriving café. I tried to figure out how to get the funding, the staff, and the hours to create something bigger
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Check out the full line of nutriPak products on social media! #MeatWagon and @nutripak
We all live busy lives, so Nutripak MADE SENSE as a grab ‘N’ go.
and better. Something that would utilise all of my power, training, education, blood, sweat and tears. Then, a lightbulb went off. How to overcome the issue of storing and distributing large volumes of frozen food? I remembered the ghastly ration packs they gave us during my army cadet training. The army had used this packaging for years! That’s when I got the idea to reinvent the old army ration packs and create NutriPak. I closed Guilt Free and launched NutriPak at Bodypower in
May of 2013. Like everything in life, there have been struggles, but with hard work and determination, I have been able to turn my aspirations into achievements and got my business off the ground. I thrive off customer feedback and feel no better sense of accomplishment than when people upload images of my products across social media with endorsing comments. We have valuable plans for the future and welcome any feedback or proposals for new dishes to add to our range.
PRODUCT DESCRIPTION Nutripak is a long-life, high-protein ready-made meal that can be eaten hot or cold while you’re on the go. Packed with 38 g of protein, our meals give you the perfect fill of meat whenever and wherever and come with their own utensils. They are all low fat, wheatand gluten- free, with no artificial colours, flavours. or preservatives. With our air lock technology, we can seal pots in sterilised condition, meaning a long shelf life and no need for refrigeration. We currently have 3 flavours, Pineapple Chicken, Chili Beef, and Chicken Curry, and are always looking for new meal ideas.
UNDER THE MICROSCOPE
MUSCLE & FITNESS
after training, in-between meals to increase caloric intake, and before bed to improve recovery. WHEY PROTEIN CONCENTRATE (WPC) is a fast-acting protein that contains a high concentration of the branched chain amino acids (BCAA) leucine, isoleucine, and valine. BCAAs are revered by athletes for helping reduce muscle soreness and speeding muscle recovery from intense training. When WPC is cold micro-filtered and contains at least 80% protein by weight, it retains very important fractions from milk that other proteins (like whey protein isolate) sometimes leave out. These native fractions (e.g., alpha-lactalbumin, betalactoglobulin, lactoferrin, various immunoglobulins, glycomacropeptide, etc) have immune-enhancing properties
and help regulate over 200 different genes within our body. One study that compared WPC to whey protein isolate reported greater improvements in peak power, work capacity and decreased body fat in the WPC group. Other studies have shown improved antioxidant status in subjects ingesting WPC. This doesn’t necessarily mean that whey protein isolate is inferior to WPC, but it certainly shows that a high quality WPC has very powerful recovery effects. Scientists consider WPC a “fast protein” because it is digested rapidly and causes sharp increases in amino acid levels in blood. This is exactly what I recommend during the post-workout period, where a rapid delivery of amino acids to muscle can quickly reverse the catabolic effects of intense training. Many bodybuilders also use WPC first thing in the morning to quickly reverse sleep-induced muscle protein breakdown. Recent studies have shown that in younger subjects, 2025 grams of whey protein is enough to maximize muscle protein synthesis. In older subjects though, up to 40 grams is usually necessary for the same effect in muscle. WHEY PROTEIN ISOLATE is a type of protein derived from the water-soluble portion of milk, but unlike milk, WPI has no lactose, cholesterol or fat. WPI is typically at least 90%
Pure-GF1 is a low fat, low carbohydrate, premium blend of whey protein concentrate and isolate fortified with added milk protein (Isolate & Casein) following removal of cheaper soy protein from the formulation. The blend consisting of four different protein sources: milk protein isolate (which contains both whey and casein), whey protein isolate, whey protein concentrate, and egg albumin. To maintain the products purity, the formula is free of any soy products. Protein blends are very popular today with athletes. The theoretical advantages of these protein blends are that different protein sources have different digestion rates (and therefore different [complimentary] effects on stimulating muscle growth and/or slowing muscle protein breakdown) and provide complimentary types of key amino acids that one isolated protein might be suboptimal in (e.g. leucine, glutamine, arginine).Each 56 gram serving of Pure-GF1 contains 864 KJ (204 kcal) of energy, 40 grams of protein, a paltry 4.2 grams of carbohydrate, and only 2.2 grams of fat. This formula is rich in the essential amino acids (EAA), branched chain amino acids (BCAA), and includes a variety of vitamins and minerals. Collectively, the ingredients are designed to magnify the effects of resistance training on the development of strength and muscle mass. This versatile formula can be used before or
TIM N. ZIEGENFUSS Taking a purely scientific look at the best products in the world of sports supplements
protein. WPI is a fast-digesting protein that is high in L-cysteine and the branched chain amino acids leucine, isoleucine, and valine. L-cysteine helps regulate blood sugar and may decrease blood vessel inflammation and attenuate exercise-induced oxidative stress. The branched chain amino acids are helpful in reducing muscle soreness and speeding recovery from intense training. There are other good reasons to use whey protein, even if building massive amounts of muscle isn’t one of your goals. These include improved satiety (feeling of fullness), regulation of blood pressure, increased high-density lipoprotein (HDLcholesterol), and lowering of triglycerides. These effects can be variable however, and depend on the individual’s background health status. The bottom line is that scientists know more about whey protein isolate than any other protein on the market. Its muscle building powers are the stuff legends are made of. MILK PROTEIN (MP) is protein extracted from cow’s milk. Specifically, MP is produced by filtering (concentrating) skim milk, and contains both casein – a “slow burning protein” (80%) and whey – a “fast burning” protein (20%). A fairly recent study in 2012 examined the effects of ingesting 40 g of casein prior to sleep on the rate of muscle protein synthesis. The results revealed that ingesting casein before bed increased muscle protein synthesis by 22%, and therefore represent an important strategy for athletes who are trying to gain lean
(muscle) mass during training. Got Milk? You should, because milk is an outstanding source of muscle building proteins and biologically active ingredients. EGG PROTEIN is protein derived from whole eggs and is low in lactose, cholesterol and fat. Egg protein is considered a good source of riboflavin and biotin and has been called “nature’s perfect food” because its amino acid profile mirrors the amino acid requirements for humans. Although it does not increase muscle protein synthesis quite as much as whey protein isolate, it is more effective than casein. In addition, egg protein is a rich source of sulfur-containing amino acids that are important in hormone production. Before whey protein became the King, egg protein was the bodybuilder’s go-to Protein source. Egg white protein has a solid amino acid profile and is low in lactose, fat and cholesterol. MAGNESIUM is a mineral that participates in over 300 chemical reactions within the body, including energy production, DNA/RNA synthesis, and muscle contraction. Almost 90% of the magnesium contained in the human body is found in the skeleton and skeletal muscles. A few studies have reported increases in total and free testosterone values in subjects taking magnesium for at least four weeks. One seven-week study reported that subjects who took magnesium supplements increased their leg strength 20% more than those who took a placebo. Many athletes
I work with have magnesium levels that are below what is considered optimal for health and performance because they do not eat enough magnesiumrich foods (seafood, green leafy vegetables, etc). VITAMIN D is a fat-soluble vitamin that functions as a steroid hormone precursor. Vitamin D is most well known in medical circles for its beneficial effects on bone health, blood sugar control, immune function, cardiovascular health, and cognitive function. However, recent research has uncovered that vitamin D affects over 2000 genes in the body, including several in skeletal muscle. A growing number of researchers now believe that vitamin D has anabolic properties under certain circumstances. Although more clinical trials are necessary, some preliminary evidence suggests that vitamin D increases total and free testosterone concentrations and increases the expression of the androgen receptor in myocytes (muscle cells).
D A O L N WL EDITION OF M&F DO DIGITA THE
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NVE Pharmaceuticals, the manufacturer of ‘the world’s strongest weight management products’ Stacker 2, 4 and XPLC, has successfully launched the first generation of ephedra-free weight management products, with Stacker 4 as the absolute top product. Since the successful introduction, many people have compared this product to the ‘old’ Stacker 4 formula and it has been found to meet the demands in terms of weight loss. Stacker 4 has a very sophisticated composition aimed at losing surplus kilos. At the same time it provides a huge energy boost, keeping you sharp and alert. Stacker 4 is one of the most powerful weightloss products to be invented and is a true gem. Stacker 4 is the strongest and bestselling weight management product in whole Europe! Stacker 4 is manufactured to not waste any muscle while losing weight, Stacker 4 supports weight loss and gives you the energy you need! Content 100 capsules Suggested Use One capsule after meals. Do not exceed three daily. 100
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– and are perfect for any hard-training athletes because they serve as primary building blocks for muscle and helps combat muscle loss and protein breakdown, especially during intense training. And while many BCAA powders deliver these basics, most BCAA or amino powders are not based on scientific research, nor are they designed to enhance performance. MuscleTech® Researchers knew this when they created the original AMINO BUILD® formula, and that’s why they engineered more than just another “me too” amino formula. Instead, AMINO BUILD was developed with elite athletes in mind and formulated with clinically researched ingredients that drive peak performance – including a massive dose of BCAAs, clinically researched doses of leucine, and betaine that other amino formulas simply didn’t have.
BRAND NEW HIGH PROTEIN FRESHLY PREPPED MEALS™ Healthy macro friendly ready meals…No longer do you have to spend hours prepping your meals! MuscleFood.com have created a range of insanely tasty, perfect nutritionally balanced meals that are ready to eat in 4 minutes. We found MuscleFood Freshly Prepped MealsTM to be: Incredibly convenient Amazing amount of variety (14 Different Meals). Macro Friendly The Hell Fire Chicken with Veg Medley was our personal favourite. At first, we were nervous because of the name “Hell Fire,” but don’t worry… This is some succulent spice you can enjoy without setting your face on fire! The spicy chicken combined beautifully with the refreshing veg medley. It tastes so good that we just couldn’t believe the nutritionals: Huge 63.5g Protein 53g Low GI Carbs Just 8.6g Fat Now we did find them to be a little bit on the expensive side. MuscleFood.com are charging from £4.95 per meal - but they are a no brainer in our eyes, if you take into consideration the time and effort you will be saving. Stuck in two minds whether to add these to your basket? Fear not because, we have secured all Muscle & Fitness readers an exclusive discount to try their Freshly Prepped MealsTM for FREE! Visit MuscleFood.com and enter code MAFHELLFIRE to claim 1 FREE Hell Fire Chicken with Veg Medley Meal worth £4.95.
Two of our favourite things, protein and coffee – if only there was a product that combined both! Well, there’s a new innovation on the market, brought to us by Reflex Nutrition. A premium and fat free milk protein drink which has been infused with the finest Arabica coffee and 75mg of naturally occurring caffeine. The drink, which is available in 250ml cans, delivers 25 grams of premium protein derived from some of the finest milk in Europe and with no added sugar. Reflex Nutrition wants to be absolutely clear that the new product is not just a standard milk protein drink with coffee flavouring; it is far, far more sophisticated. Managing Director
James Phillips explains, “I love the saying ‘if you are going to do a job, you do it properly’, like all Reflex Nutrition products, this is something truly special, we’ve gone to great lengths to deliver the highest quality protein along with the some of the finest coffee you will ever taste. The beauty of this amazing new product is that it is such a simple concept for anyone to understand. I’m already addicted to them!” Additional information about Protein Coffee and all Reflex Nutrition products can be found at www.reflexnutrition.com Protein Coffee will be available in Holland & Barrett, Ocado and all good Reflex Nutrition stockists worldwide.
A nice, wide set of shoulders and chest help create the illusion of V taper and catch the judges’ eyes.
Blueprint of the perfect Body > A guide to getting whAt the judges Are looking for in men’s physique competitions. By ryAn terry /// photogrAph By christopher BAiley
MUSCLE & FitnESS
As men’s physique competitors, we
should strive for that perfect beach body look—aesthetically pleasing and in proportion. We train just as intensely as any bodybuilder aiming for that perfect X shape, but the difficulty lies in conditioning without becoming bulky or letting one muscle group dominate another. So, how to achieve this look?
When looking at a men’s physique competitor on stage, the first thing that always stands out to me is a wide set of shoulders. I find that this helps to create the illusion of a smaller waist and, thus, a V taper. The best exercises I’ve found to help achieve this are to hit my shoulders firstly with a large compound movement involving all heads. This usually involves a type of press, either dumbbell or overhead barbell, followed by a side lateral movement to really isolate the lateral head of my delts. This,
in turn, will help create that width. Here is one of my favourite shoulder workouts for achieving that look: shoulder Workout 2 warm up sets Side lateral raises 15-20 reps Dumbbell press or plate loaded shoulder press 15-20 reps 3 giant sets Dumbbell or plate loaded shoulder press 8-12 reps Side lateral raises heavy weight 10-12 reps Drop set, 50% of weight 15-20 reps Finish with heavy partial raises 10-12 reps (for added resistance, get training partner to force on elbows) 3 giant sets Rear dumbbell flyes on incline bench 10-12 reps Standing bent over dumbbell flyes 10-12 reps Cable rope face pulls 10-12 reps Finisher Cable shoulder press 3 x 10-12 reps Supersetted Heavy dumbbell shrugs 3 x 12-15 reps For the cable shoulder press exercise, I set a seated bench between the cable crossovers and aim to pyramid up my weight on the stack each set aiming for around 10-12 reps, then straight into a standing dumbbell shrug aiming to increase the weight each set but still reaching 12-15 reps. This superset takes me nicely into my trap focused exercise. For traps, I like to use either a barbell shrug or plate loaded shrug, nice and basic, really focusing on that squeeze. 3 giant sets Barbell shrug or plate loaded shrug 8-12 reps This shoulder workout will hit all heads of the shoulders and give you that increased intensity from the higher rep ranges and drop sets, which will give your shoulders a much more aesthetic and pleasing look.
The next muscle that I think stands out on a competitor is to have a full thick-looking chest, that still shows great condition, which helps to complement the rest of the physique. Below, I have outlined a basic workout that I use to develop my chest: chest Workout 2 warm up sets
Incline Dumbbell or Barbell Press 15-20 reps 4 working sets Incline Dumbbell or Barbell Press 8-12 reps Flat bench or plate loaded press 8-12 reps 3 working sets Incline cable flyes 15-20 reps Dumbbell flyes or pec dec drop set, 12-15 reps on each drop
Another thing that everyone’s eyes seem to be drawn to when looking at a men’s physique competitor is a great set of abs. I have trained my midsection from a young age through gymnastics and swimming as a child, then on to training them in the gym twice a week, which has built me a strong core for stage. So how do I sculpt my abdominals? Personally, I have had the best results when I have trained them in sections. To do this, I work the upper and lower abs at the start of the week, then lower abs, obliques, and core towards the end. upper/loWer ABs Workout 4 sets Hanging leg raises 8-12 reps Kneeling or standing cable crunches 8-12 reps Reverse decline crunches 10-15 reps Decline weighted crunches 8-12 reps loWer ABs/oBliques/core Workout 4 sets Hanging leg raises 8-12 reps Side raises back extension 10-15 reps Cable wood chops 8-12 reps Bar torso twists 10-15 reps each side Plank 1-2 minute hold
I’m sure you’ve all heard the saying that shows are won from the back, and it’s very true. A good back will make or break a great physique on stage. Because the back is such a big muscle group, it is important to stimulate all parts. A varied workout is key. BAck Workout 4 sets Wide grip pullups 8-12 reps Wide grip lateral pulldown 8-12 reps T-bar row 8-12 Reps Single-arm dumbbell row 8-12 reps on each arm Barbell deadlifts 6-8 reps 3 sets Seated cable row 10-15 reps
Although we as men’s physique competitors get a lot of stick for saying that we don’t show legs, many of them have a great pair as they are still trained like any other muscle part with allocated days of the week. Legs make up 50% of our overall physique, so, in order to have a balanced aesthetic physique, legs must be trained. Here is a basic legs session that I use: leGs Workout 2 warmup sets Leg extensions 15-20 reps Barbell squats 15 reps 4 working sets Barbell squats 6-8 reps Leg press 8-12 reps Barbell walking lunges 10 lunges on each leg Lying hamstring curls 4 working sets, 10-15 reps Sets stiff-legged deadlifts 10-15 reps Seated calf raises 8-12 reps
Finally, to complete the look of a men’s physique competitor, you should have full but defined-looking arms. When given feedback from last year’s Olympia, I was told I needed to bring up my arms more to make them in proportion with the rest of my physique. I have been working very hard on bringing them up and below is one of the routines I have used to achieve this: Arms Workout Single arm dumbbell concentration curls 2 x warmup sets, 15 reps, then 3 x working sets, 8-12 reps (make sure to go heavier and heavier each set). On the last set, perform a triple drop set to failure on each arm Barbell curls 4 x working sets, 6-8 rep range Dumbbell cross-body hammer curls 4 x working sets, 8-12 reps Lying down cable curl 3 x working sets, 8-12 reps, pyramiding up in weight, then the last set is a triple drop where you pyramid back down in weight rep until failure Triceps cable pushdowns 2 x warmup sets, 20 reps, 3 x working sets, 8-12 reps / last set perform a triple drop set to failure Barbell skull crushers 4 x working set, 10-12 reps Smith machine close grip press 4 x 10-12 reps Single arm triceps pushdowns 3 x working sets, 12-15 reps
THE STraigHT up SEriES
ba back ack > Two machines. Four greaT exercises. one wider, Thicker, more deTailed back To show For iT.
by Joe wuebben /// phoTographs by per bernal 104
MUSCLE & FitnESS
RYAN TERRY is a fitness model and IFBB physique pro. Follow him on Twitter: @ryanjterry
WIDE-GRIP LAT PULLDOWN
Grip the bar as wide as comfortably possible. As you pull the weight down, concentrate on leading with your elbows and keeping them back. (Do not allow the elbows to move inward.)
straight up: BaCK
It’s tIme you rage wIth the machInes,
particularly on back day. (Don’t worry, the dumbbells and barbells will still be there next week.) What you have here is a workout that incorporates just two machines and two basic motions, pulldowns and rows, while still hitting four different exercises. The lat pulldown and Smith machine are two of the most useful machines for building a bigger, stronger back. As its name implies, the former is an obvious choice—a contraption that locks you into a secure, seated position so you can focus solely on pulling hard with no external factors at play. The Smith presents a similar benefit with bentover rows, as the machine defines the path of motion, thus allowing you to pile on a bit more weight than with a standard barbell. Plus, the Smith machine is the most convenient means of doing inverted rows, a great body-weight back move that complements pullups nicely. Embrace the machines. Your back musculature will be better for it. 106
MUSCLE & FitnESS
reverse-grip laT pulldown
Pull the bar down to your lower chest, not the upper pecs, to maximize range of motion. Squeeze your shoulder blades together for a one count at the bottom of each rep to reach full contraction.
smiTh machine benTover row
Get your torso parallel with the floor (or close to it) and keep it there the entire set. Keep your chest out but don’t let it lift up.
Rest 60 seconds between all sets. EXERCISE
Wide-grip Lat pulldown* pulldown
Reverse-grip Lat pulldown*
Smith Machine Bentover Row
Superset with Inverted Row
*Alternate between these two exercises every other set—though not as true supersets. Do a set of wide-grip pulldowns, rest a minute; do a set of reverse-grip pulldowns, rest a minute; and repeat in this manner until all sets are complete. **Use the same weight for both exercises, pyramiding up in weight each set.
At a Smith machine, set the bar to about hip height. Hang from the bar so your body forms a straight line. Pull your chest to the bar. Slowly return to the start position.
S h o t o n L o C at i o n at g L o b a L F i t n E S S i n C . , g a r d E n a , C a
“By using only your body weight we can add value to the weighted crunches done at the beginning of the routine by squeaking out a few more reps,” says Ciresi. “Keep your focus on the muscle contraction–don’t let your mind wander.”
RYAN TERRY is a British fitness model and IFBB physique pro. Follow Ryan on Twitter: @ryanjterry
THE STRAIGHT UP SERIES > NO MORE GOING EASY ON YOUR ABS. TRY THIS WORKOUT FOR A BETTER SIX-PACK.
BY JOE WUEBBEN /// WORKOUT DESIGNED BY ROBERT CIRESI JR. /// PHOTOGRAPHS BY PER BERNAL
MUSCLE & FITNESS
STRAIGHT UP: ABS
YOUR ABS AREN’T T
G R O O M I N G B Y N ATA L I E M A L C H E V
a body part that need eed to be handled h with th kid gloves. Body-weightghtonly an and high-rep p workouts don’t always workou lways have to be your plans of attack attac when hitting itting the midsection. mid And, seriously, it’s OK to skip serious planks now and then. hen. We’re going Rocky Balboa–style on your abs with this routine designed by ISSAcertified trainer and two-time Muscle & Fitness Male Model Search competitor Robert Ciresi Jr. You’ll be doing situps and crunches, and you’ll be doing them with added resistance, as well as a tool from yesteryear that’s underutilized: the Roman Chair. But the rep counts don’t drop down too far; you’ll be living in the six-packfriendly 15- to 25-rep range to maximize time under tension for full muscle development. (Yes, you want to develop the ab muscles, too.) WARNING: Your abs might be in some pain while doing this workout, but it’s good pain. That’s what Rocky would have wanted.
Do this workout on off days or at the end of your normal routines no more than twice a week. EXERCISE
Weighted Cable Crunch
Roman Chair Situp
WEIGHTED CABLE CRUNCH
Don’t rush through the reps. Keep the movement under control and make sure the abs—not the arms—are doing all the work.
S H OT O N LO C AT I O N AT G LO B A L F I T N E S S , GA R D E N A , C A
STRAIGHT UP: ABS
ROMAN CHAIR SITUP
Individuals with an advanced fitness level can add weight with a medicine ball, weight plate, or dumbbell to increase the difficulty. Remember to keep your core tight throughout, even on the way down (negative/eccentric).
“Contract the abs hard as you perform a regular situp,” says Ciresi. “For many people it will be difficult to keep the feet on the floor, so feel free to hook your toes under something or have a training partner hold them down.”
MUSCLE & FITNESS
PROTEIN PER SERVING
CREATINE PER SERVING
GREAT TASTING FLAVOURS
THE ALL-IN-ONE LEAN MUSCLE GAINER. FOR INCREASED PHYSICAL PERFORMANCE & MUSCLE MAINTENANCE.
ONE-ARM CABLE LATERAL RAISE
Go back and forth between arms on lateral raises without taking any breaks between setsâ€” your right delt will get a rest when your left delt is working, and vice versa.
Leave no machine unused to build a bigger set of shoulders this winter. By JOE WUEBBEN /// phOtOgraphs By pEr BErNaL /// WOrkOUt dEsigNEd By JiM ryNO /// MOdEL: sErgi CONstaNCE
straight up: delts
The gym is your playground. Use everything it has to offer—free weights, machines, cables—to build size, strength, and balanced symmetry. Excluding any one piece of equipment as “nonfunctional” is being close-minded to all the benefits that can be reaped from doing an exercise you’ve never tried or haven’t done in years. the following delt workout is nearly as diverse as the shoulder joint itself. it utilises four distinct pieces of equipment—a barbell, a smith machine, a pec deck, and a cable station—to develop strength, hypertrophy, and a healthy dose of detail-oriented isolation work. there’s something here for every deltoid head (middle, anterior, posterior), and the exercise variety will keep even the most add-challenged person from getting bored. But, hey, if the smith machine isn’t “functional” enough for you, go ahead and let someone else build bigger shoulders on it.
sTANDING stAnding NDING B bArbell ARBELL OverheAd OVERHEA OVERHE AD PRESS Press
The focus on this big lift is the shoulders and upper-body pressing strength, but be mindful of your core to minimize undue strain on the lower back. Keep your abs tight throughout and your chest facing straight ahead, not angled upward.
MUSCLE & FitnESS
reverse PeC deCk
smith mAChine UPright rOw
GroominG by kitty janette nielsen
With the machine doing much of the stabilising work for you, go as heavy as possible on this move (while still minimising cheating) to maximize muscle overload. Space your hands around shoulder-width apart to reduce biceps involvement. Hold the top position for a count of two to three seconds on each rep, squeezing your delts hard.
This is a pure isolation movement designed to target the often neglected rear deltoids. If your gym doesn’t have a pec deck, you can substitute with bentover rear-delt flyes. the Workout
Standing Barbell Overhead Press*
Smith Machine Upright Row
Reverse Pec Deck
One-arm Cable Lateral Raise
*Also known as the Military Press.
S H O t O n LO C At i O n At G O L D ’ S G Y M , V E n i C E , C A
CHEST You wonâ€™t get bored with the results of this no-nonsense pressing routine.
BY JOE WUEBBEN /// WORKOUT DESIGNED BY ROBERT CIRESI JR.
INCLINE DUMBBELL PRESS
Push yourself on how much weight you use. Every other week, switch up your exercise order and do inclines first, then flat bench. And if you feel like swapping out the dumbbells for a barbell, you can do that, too.
STRAIGHT UP: CHEST
“Use a light load and focus on fully contracting the chest muscles as you perform this move,” says Ciresi. You can do these standing up, or switch things up and use a flat bench (as pictured) or incline bench.
POWERLIFTER AND D CREATOR
of the e famed 5/3/1 program Jim Wendler popularized the term “Boring But Big” to describe e his protocol of utilizing the most basic exercises with very straightforward set and rep schemes. Sure, it looks dull on paper, but it kicks your ass in the gym and gets you pretty swole to boot. Almost makes you wonder why the 118
MUSCLE & FITNESS
word boring is even associated with such results. Boring But Big may very well have been the inspiration for this chest workout, designed by ISSA-certified trainer and two-time Muscle & Fitness Male Model Search competitor Robert Ciresi Jr. The exercises all look familiar, which is exactly the point, and there are no fancy rep
schemes either. But you know what never goes out of style? Heavy sets of 10 reps on compound exercises. “This is a four- to six-week cycle that will produce muscle growth and strength,” says Ciresi, who trains out of A Taylored Body gym in Riverside, CA. “It’s tried-andtrue stuff—some good oldfashioned grunt work.” ROBERT REIFF
“Do your best to get all 25 reps in a clip,” says Ciresi. “If you can’t get all 25 straight, rest-pause to reach that rep count.” You can start with standard pushups, but to keep things fresh, try them with feet elevated (pictured).
Incline DB Press
Employ a spotter on this exercise, as the idea here is to go as heavy as possible while not letting your form suffer. Ciresi notes that by the seventh rep, it should feel difficult, so that hitting 12 reps is a true challenge. Don’t shortchange your rest periods on the bench; let your muscles recover between sets.
EDGAR ARTIGA; DUSTIN SNIPES
IT’S A STRONG
BRIAN SHAW is a professional strongman competitor and three-time World’s Strongest Man winner. Instagram: @shawstrength
MAN’S WORLD > FILL ALL THE HOLES
IN YOUR PROGRAMME— FUNCTIONAL STRENGTH, SPEED, CONDITIONING, AND GRIP WORK—WITH A DOSE OF STRONGMAN TRAINING.
BY JOE WUEBBEN /// PHOTOGRAPHS BY JASON BREEZE/COURTESY OF MHP
e interrupt your regularly scheduled lifting programme with an urgent message: It’s time to start incorporating strongman training into your routine. Don’t worry. This isn’t a major overhaul of your current training protocol. We’re simply swapping out a handful of typical mass-building exercises with movements that are considerably better at developing functional strength, cardiovascular conditioning, and speed—while still building appreciable muscle mass. Think about the awesome events performed by the behemoth athletes in the World’s Strongest Man and other strongman competitions you see on ESPN2 at 3 a.m. Heavy-weighted carries, truck pulls, log presses—activities that demand not only brute strength and power but also superior leverage, balance, core stability, a Herculean grip, and even a set of iron lungs. “Every bodybuilder and powerlifter I train with strongman lifts has poor lifting endurance when I start with them,” says Hans Pirman, an elite master’s-level strongman competitor, trainer, and owner of Global Strongman Gym in Brooklyn, New York. “Strongman training will increase your cardiovascular capacity instantly. It also greatly improves core strength. Strongman training connects all the dots in your body and
exposes all your weaknesses. If you’re doing log presses and you have a weak lower back, upper abs, and hips, they show up. If you do a keg run and your spinal erectors and abs give out, they tell you right away. If you’re doing a one-arm press and your grip strength is poor, it goes right out the window. Strongman is lifting heavy weights really fast—it’s strength plus conditioning.” Intrigued yet? Reaping the benefits of strongman training doesn’t mean abandoning your entire routine as you know it. All it takes is the addition of some or all of the following exercises recommended by Pirman and demonstrated by the reigning World’s Strongest Man—203-cm, 197-kgAmerican strongman Brian Shaw. Pirman offers gymfriendly alternatives for each exercise in addition to prescribing when and how to work the lifts into your current training split.
MONSTER DUMBBELL PRESS BENEFITS: Core, shoulder, and grip strength; balance, mobility, and power development; lats and biceps strength (lifting the DB from the floor to the shoulder). TECHNIQUE CUES:
out with your feet around shoulder-width apart on shoulder-wid the floor, and counterbalance with your yo nonworking arm up to the side. l Let the dum dumbbell fall back down to your shoulder, then to the floor. flo
l Get the heavy, thick-
handled “monster” dumbbell from the floor up to your shoulder. Swing it up with only the working arm using momentum, or use the off hand/arm to help lift it up. l From the shoulder, point the front of the dumbbell upward and perform a push press to drive the weight overhead to full-arm extension, leaning back as you do so (particularly if the dumbbell is heavy). Keep a solid base through-
GYM MODIFICATION: MODIF
Use a heavy dumbbell with a Fat Gripz to mimic the thick handle of a monster dumbbell. IMPLEMENT IT: Any upper-body p pressing workout. “If you’re y training for strongman, strongma do it before bench press,” press advises Pirman. “If you’re yo a bodybuilder or tra training for hypertrophy, do it after hypertrophy you bench.”
SETS & REPS: 3x8 PER ARM OR 3 SETS OF AS MANY REPS AS POSSIBLE (AMRAP) IN 60 SECONDS SECON 122
MUSCLE & FITNESS
KEG RUN BENEFITS: Core and fullbody strength; conditioning. TECHNIQUE CUES: l Fill a keg with sand, water, a combination of the two, or cement. l Grab the top of the keg with your strong hand and the bottom of it with the opposite hand. Pull it off the ground up to your chest, over your hips, and lean back with it against your chest and stomach. l Run as fast as you can while holding the keg, maintaining a leaned-back torso throughout, for time or dis-
tance. “The hips always stay forward of the shoulders,” says Pirman. “What happens is, your spinal erectors get really tired, and then you lean over and you’re done.” GYM MODIFICATION: Use any type
of sandbag (homemade or otherwise) or a detached boxing heavy bag if you don’t have a keg. IMPLEMENT IT: On leg day after squats and other compound exercises, or in any full-body conditioning routine.
SETS & REPS: 6x15 metres OR ONE SET FOR MAXIMUM DISTANCE UNTIL
FAILURE (DROPPING THE WEIGHT)
QUICK TIP STRONGMAN TRAINING TOOL: FAT GRIPZ A strongman competitor with lousy grip strength is destined for a short career. Most strongman events include implements that are awkward to hold, whether it’s a large stone, a rope, or even a dumbbell or “log” with relatively thick handles. Standard-size barbells and dumbbells at the gym are too thin to mimic these implements and develop adequate grip strength. Made of a highdensity, rubberlike material, Fat Gripz instantly turn any bar, dumbbell, or cable attachment into a challenging grip-strengthening exercise.
THICK-BAR LAT PULLDOWN BENEFITS: Strength in the
upper back, biceps, and brachialis; grip strength. “This exercise carries over to overhead presses—when you press from your chest, you need a strong upper torso to support that weight,” says Pirman. TECHNIQUE CUES: l Take a wide grip on a thick
lat pulldown bar, and lean back slightly at the torso. l Use a heavy weight and begin with your arms extended upward. l Pull the bar to your upper
chest, using a slight “jerk” if needed. Return to the armsextended position. GYM MODIFICATION: If a
thick bar isn’t available, use Fat Gripz or wrap a towel around a lat bar. Pirman also suggests regularly swapping in a neutral-grip pulldown bar to better mimic exercises like log presses in which the palms are in a neutral position (facing in). IMPLEMENT IT: On back
day, or as an accessory move in a deadlifting routine.
SETS & REPS: 4x8–10
LOG PRESS BENEFITS: Core, shoulder, triceps, and lats strength; power development.
jerk with the legs to drive the log overhead to full extension. l Reverse the motion to lower the log back to the floor.
TECHNIQUE CUES: l With the log on the floor, grip
the handles. l Pull the log up and into your hips, and bring your chest to the log. Squeeze with the lats and hip thrust to lift the log as high as you can on your chest with your elbows high. Push-
Use a neutral grip and press two heavy dumbbells overhead. Leg or back issues? Pull from the rack, not the floor. IMPLEMENT IT: In any upper-body pressing workout.
SETS & REPS: ONE LIGHT WARMUP SET, THEN 3x2–6 (FOR
STRENGTH/POWER) OR 3 SETS OF AS MANY REPS AS POSSIBLE (AMRAP) IN 60 SECONDS (FOR HYPERTROPHY EMPHASIS)
MUSCLE & FITNESS
GRENADE BALL LYING TRICEPS EXTENSION BENEFITS: Triceps;
lockout strength for presses; grip strength.
your arm back to the start position. Repeat for reps, then switch arms.
GYM MODIFICATION: Move a
l Secure a Grenade Ball attach-
bench to a cable station and do extensions from the lowest pulley setting using the ends of a rope attachment; or use a dumbbell with Fat Gripz.
ment to a chain lying on the floor next to a bench. l Lie back on the bench, grab the Grenade Ball in one hand, palm facing in (neutral) and arm extended perpendicular to the floor. l Bend your arm until your elbow reaches 90 degrees, then extend SETS & REPS: 4x10
IMPLEMENT IT: As a finisher in a
pressing workout or any time you train triceps.
SAFETY SQUAT BAR SQUAT
BENEFITS: Back, biceps,
l When your thighs reach
strength and power; core strength. “This is fantastic for people with bad shoulders, and it doesn’t stress the arms or neck, either,” says Pirman. “It works as a front squat because the center of gravity is right over the shoulders and hips.”
at least parallel with the floor, return to the start position. Lock your glutes at the top.
and brachialis strength. “There’s a direct carryover to a strongman boat or truck pull because those events are often seated,” says Pirman.
with your elbow tucked in at your side and squeeze your lat muscle, letting your torso extend past perpendicular with the floor by rep’s end. l Return to the start position. Repeat for reps and switch arms.
TECHNIQUE CUES: l At a seated cable-row sta-
tion, start with both feet up on the platforms, lean forward, and grab a handle attachment with one hand. l Beginning in the fully stretched position leaning forward, pull the handle back
Most gyms have this equipment available. An alternative: one-arm DB rows. IMPLEMENT IT: As a
finisher on back day or in a deadlifting workout.
SETS & REPS: 3x8–10
MUSCLE & FITNESS
IMAGE OF EXERCISE ON PAGE 160.
Use two dumbbells resting on your shoulders to execute the move. Zercher squats or cambered bar squats are also options.
l Let the rear pad rest on
your upper traps, hold onto the handles in front, and unrack the bar. l Take a wide stance and keep your back flat as you lower your hips to the floor.
IMPLEMENT IT: On leg day
early in the workout. SETS & REPS: ONE
LIGHT WARMUP SET OF 10 REPS, THEN 4x3–5
SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD SSDSDSDSSDSD SDSDSDSSDSD SDSDSDSSDSD
ONE-ARM CABLE ROW
DUMBBELL HOLD BENEFITS: Grip strength. TECHNIQUE CUES:
l Set a dumbbell on its side on the floor.
(Shaw is holding a broken DB.) Lean over and grasp the end of the dumbbell in one hand with outstretched fingers. Pirman recommends a hex-shaped DB, since a standard one might be too wide to hold. l With a firm grip on the dumbbell and the hand and palm on top of the DB, lift it 60 centimetres off the floor and hold for as long as possible.
SETS & REPS: 3–4x15-SECOND HOLD
GYM MODIFICATION: If your gym doesn’t have hex-shaped dumbbells, do “plate pinches”—i.e., hold two plates (25s) together vertically in your fingers for time.
IMPLEMENT IT: At the end of a work-
out. Do them early on and you’ll tire out your grip and negatively impact other lifts.
> WITH ONLY WEEKS TO GO UNTIL THE
2016 OLYMPIA, WE LOOK BACK AT THE MOST UNFORGETTABLE MOMENTS IN THE EVENT’S 51-YEAR HISTORY.
WHERE LEGENDS ARE MADE LAS VEGAS Sept. 15–18, 2016
AND THE SANDOW GOES TOÉ TO… He’s only 16 inches tall and weighs
17 pounds, but the Sandow trophy is the biggest bodybuilder prize of them all. Modeled after the father of modern bodybuilding, Eugen Sandow, the statue has been handed to 11 Olympia winners. (Larry Scott and Sergio Oliva predated it.) The original Sandow was made in 1891, but the rendition for the Olympia
was modeled after a golden statue made in 1894. The first Mr. O to receive it onstage was Frank Zane in 1977. Arnold Schwarzenegger and Joe Weider are credited with making it the Olympia trophy. Ironically, seventime winner Schwarzenegger has only one Sandow, via his 1980 victory. Lee Haney and Ronnie Coleman have eight apiece.
TALE OF THE TAPE
OLD SANDOW Age 122 years Weight 17 lbs Height 16" Material Bronze Value Priceless
NEW SANDOW Age 10 months Weight 45 lbs Height 24" Material Solid bronze Value Priceless
From 1965–74, prize money for the sport’s ultimate title remained a paltry $1,000. The five-figure barrier wasn’t broken until 1978. The numbers kept inflating through the 1980s, 1990s, and early 2000s, with the half-million mark reached in 2004. Last year’s total? See at right.
MUSCLE & FITNESS
ROBERT REIFF; IAN SPANIER
SHOW ME THE MONEY!
More booths at the Olympia Expo translates to more cool swag for you: Number of booths in 2015. The total in 2008 was 484.
GIVE HIM PROPS
BIKINI MODEL SEARCH
Since 2007, the recipe for success has been simple: Take one large serving of beautiful women in bikinis and high heels. Mix together. Place onstage. Then stand back and wait for swarms of gawking, screaming fans. Every year since, it has grown in both the number of contestants and the number of devotees. The top three present awards at the Olympia finals at Orleans Arena, with the winner receiving $2,000 and two VIP tickets to next year’s O Weekend.
It’s tough to knock out the champ but not impossible. In the contest’s 51-year history, only six Mr. O’s have lost the title. Of those six, only one reclaimed it the following year: Jay Cutler.
FAN DAY BILL COMSTOCK; KEVIN HORTON
The numbers don’t lie: The Olympia Expo is the hottest ticket in Sin City.
Ronnie Coleman is the only Mr. Olympia to wear a costume and use props for his individual posing routine.
BEST OF THE BEST Which Mr. Olympia winners had the most impressive set of pipes? Here’s how the editors at our brother publication, FLEX, ranked them: 1 Phil Heath 2 Ronnie Coleman 3 Arnold Schwarzenegger 4 Sergio Oliva 5 Larry Scott 6 Dexter Jackson
Square footage of the Las Vegas Convention Center’s South Hall.
Total attendance in 2015. The total in 2004 was 12,710.
Vendors at the 2015 Expo.
C H EF â€™ S TI P
If using wooden skewers, soak them in water for 30 minutes before assembling kebabs so they will not burn on the grill.
FLLAME FLAME OON! N!!
> PREPARE THESE FIVE
PROTEIN-PACKED RECIPES TO ADD SUCCULENT FLAVOUR TO YOUR PLATE WITHOUT DAMAGING YOUR DIET WITH FATTY SLABS OF MEAT WHEN YOU FIRE UP THE BARBECUE FOR END-OF-SUMMER COOKOUTS.
B Y M A T T H E W K A D E Y, R . D . / / / P H O T O G R A P H S B Y T R AV I S R A T H B O N E
P E STO ST EA K KEBABS SERVES 4
Skewering a rainbow of vegetables delivers a hearty dose of diseasebusting antioxidants. 450 g rump steak or topside, cut into 2.5-cm cubes 16 crimini mushrooms, stems removed 2 small courgettes, sliced into 2.5-cm rounds 300 g cherry tomatoes 1 red onion, cut into small chunks 1 large yellow pepper, cut into bite-size pieces 3 tbsp prepared pesto 1 tbsp extra-virgin olive oil 1 tbsp fresh lemon juice Â˝ tsp red chili flakes 1. Preheat barbecue on high heat for 10 minutes and then lower to medium for cooking. Thread steak, mushrooms, courgettes, tomatoes, onion, and pepper onto 8 skewers in any pattern you like. 2. Whisk together pesto, olive oil, lemon juice, and chili flakes. Brush half of the pesto mixture on kebabs about 15 minutes before grilling. 3. Place kebabs on a greased grill grate and cook for 5 minutes per side, or until steak is done to liking and vegetables are darkened. Brush on remaining pesto halfway through cooking.
THE MACRO MACROS OS
391 39 91
CALORIES CA ALO ORIES
PROTEIN PRO EIN
CA CARBS A RB S
FAT FA A
Raspberries and chia seeds make a burger topping that’s high in fat-fighting fibre. Tomato sauce from a squeeze bottle? Not so much.
PO RK B U RG ER S W I T H C HIP OT L E R A S P B ER RY SAU CE
CHE F ’ S TIP Poke the patties a few times with a skewer so the burgers remain flat during grilling instead of turning into meatballs.
1 tsp olive oil 1 shallot, finely chopped 2 garlic cloves, minced 200 g raspberries 1 tbsp cider vinegar 2 tsp fresh thyme 1 tsp minced chipotle chili tinned in adobo sauce Salt and pepper, to taste 1 tbsp chia seeds 565 g minced lean pork 2 tbsp tomato puree 2 tsp Dijon mustard 1 tsp cumin powder 132
MUSCLE & FITNESS
60 g spinach 4 whole-grain buns, halved 1. Heat 1 tsp olive oil in a medium saucepan over medium heat. Add shallot and 1 garlic clove; heat 1 minute. Place raspberries, vinegar, thyme, chipotle chili, and a pinch of salt in pan. Simmer until raspberries break down, about 5 minutes. Stir in chia seeds and heat 1 minute more. Set aside to cool and thicken. Reheat if needed to SEPTEMBER 2016
serve on burgers. 2. Preheat barbecue on high for 10 minutes, then lower to medium for cooking. In a large bowl, mix together pork, 1 garlic clove, tomato puree, mustard, cumin, and pinches of salt and pepper. Form into 4 equal-size patties. 3. Place burgers on a greased grill grate and cook for 5 minutes per side, or until a temperature of 70°C is reached in each burger. Remove burgers
from barbecue and place bun halves on grill and heat until toasted, about 30 seconds. 4. Serve burgers on buns topped with raspberry sauce and spinach.
FOOD & PROP STYLING BY ROSCOE BETSILL
TRO UT TAC O S W I T H C HA RRE D C O R N SA L SA SERVES 4
Like salmon, trout delivers mega-healthy omega-3 fats, which may help dampen muscle pain in response to training. 450 g rainbow trout or trout fillet Salt, pepper, chili powder 150 g cherry tomatoes 1 corn on the cob, husk removed 1 orange pepper, cut into 4 pieces 1 jalapeño pepper 2 spring onions 1 tbsp coriander leaves 1 small avocado 125 g soured cream 1 tbsp fresh lime juice 8 corn tortillas 1. Preheat barbecue on high heat for 10 minutes, then lower to medium for cooking. Season trout with salt, black pepper, and chili powder. Place trout on greased grill grate, skin-side down, shut lid, and heat until flesh is cooked through in the middle, about 12 minutes. Let rest while you prepare salsa and then gently break apart flesh with a fork. 2. Thread tomatoes on metal skewers. Brush tomatoes, corn cob, pepper, jalapeño, and spring onions with oil and place on grill grate. Heat vegetables until tender and darkened in a few places, turning as needed. Once cool enough to handle, upend corn and slice off kernels into a bowl. Add tomatoes to bowl. Chop pepper, jalapeño, and spring onions; add to bowl with corn, tomatoes, and coriander leaves. Season salsa with salt. 3. Blend together avocado, soured cream, lime juice, and a pinch of salt until smooth. 4. Warm tortillas on grill. Top with trout, salsa, and avocado cream.
THE MA MACROS ACR ROS
FAT FA AT
C HEF CH EF ’ S T IIP P Use a grill basket to bulk cook veggies. The small holes keep them from falling through and allow for a hint of char and smoky flavour.
CHE F â€™ S TIP
To pit cherries, place the flat side of a large knife on the cherry, press gently until it splits open, then pull out the pit.
C HE E S E S T EA KS W I T H C HE RRY-O LI V E R ELI SH
Halloumi is is a a cheese cheese from from Cyprus that resists melting on the grill, so use it as a meat alternative to take advantage of its high amounts of calcium and muscle-building protein..
75 g farro 1 (175 g) package halloumi cheese 150 g cherries, pitted and sliced 50 g pitted Kalamata olives, sliced 1 tbsp fresh mint, roughly chopped 1 tbsp extra-virgin olive oil 1 tbsp balsamic vinegar 30 g rocket 134
MUSCLE & FITNESS
1. Place farro and 360 ml water in a saucepan. Bring to a boil, reduce heat to medium-low, and simmer until tender but not mushy, about 25 minutes. Drain excess water. 2. Preheat barbecue to medium-high. Upend halloumi and slice lengthwise into two slabs. Brush with oil and grill until tender and grill marks SEPTEMBER 2016
appear, about 3 minutes per side. 3. Stir together cherries, olives, mint, oil, and vinegar. 4. Divide farro among serving plates and top with rocket, halloumi, and cherry mixture.
PEA N UT B U T T ER YO GURT BA NA NA S PL IT W I T H C HOC O L AT E DRI ZZ LE SERVES 2
Greek yogurt yogu adds a shot of protein pro to this dessert, with wi peanut butter and walnuts supplying quality q fats. 2 firm yellow bananas 1 tsp melted butter 125 g plain Greek G yogurt 1 tbsp peanut peanu butter 2 tsp honey or o maple syrup ½ tsp vanilla extract ¼ tsp cinnamon cinnam ¼ tsp ginger powder 30 g dark chocolate, ch chopped 2 tbsp chopped chop walnuts 1. Heat grill to t medium heat. Slice bananas banana lengthwise, leaving the p peel on. Brush melted butte butter on flesh side of bananas. Place Pla bananas facedown on o a greased grill grate. Cook uncovered until tender and darkened d (about 3 minutes), flip, f and cook peel-side down do for an additional minute. m 2. Whisk tog together yogurt, peanut butter, butte honey or maple syrup, vanilla, vanilla cinnamon, and ginger. Microwave Micro chocolate in a small bowl bow in 20-second intervals, stirring sti between each interval, interva until melted. 3. Using a spoon, sp carefully scoop out banana b halves from skins and a place on serving plates. plat Divide yogurt among plate plates and drizzle on chocolate. G Garnish with walnuts.
THE MA MACROS ACR ROS
FAT FA A
CH EF ’ S TIP To prevent sticking, grease your barbecue grate by soaking a wad of paper towels in oil, holding it with tongs, and rubbing it over the hot rack.
BACK TO AESTHETICS
> DANNY HESTER AND STAN McQUAY USHER IN THE IFBBâ€™S NEW CLASSIC PHYSIQUE DIVISION WITH FEROCITY!
BY JOE W UEBBEN /// PHO T O GR A PHS BY PER BERN A L
The pecking g order of the IFBB’s new Classic ssic Physique division starts with two veteran bodybuilders: Danny Hester and nd Stan McQuay. The debut competition tion of the new aestheticsfocused class—the Muscle Contest Pro Physique ique this past March—saw Hester place lace first and McQuay third. They both th have their sights set on the inaugurall Classic Physique Olympia this September ember in Las Vegas. Seeing Hester vs. s. McQuay II will be intense all along the Strip. The judges dges will place emphasis on symmetry, y metry, balance, and classic posing. Weight restrictions have also been instituted to cap how big competitors can get—à la the classic (and scaled-down) physiques of vintage bodybuilders like Frank Zane, Serge Nubret, and Steve Reeves— and that plays right to Hester’s and McQuay’s strengths, not to mention their personal preferences. “I’ve always been a classic bodybuilder because I wasn’t a mass monster,” says Hester, who competed in his first NPC USAs back in 1992 but didn’t get his IFBB pro card until 2013 due to a near decadelong hiatus from competition. “My strength was always in my aesthetics and symmetry, and luckily I had the round muscle bellies. But I’m an apple; I can’t really become an orange. Bodybuilding is a quest for never-ending size, no matter what. But with the new Classic Physique division, I don’t have to worry about getting bigger. These are the criteria that I have to stay within, so I can just focus on refining.” McQuay echoes these sentiments. “It’s more about concentrating on quality muscle,” he says. “Because of my body type, I can focus more on detail work. I always do better coming down in weight than trying to go up and get bigger. And Classic Physique is going to bring more attention to the art of it as opposed to just the freak factor. Posing is now more meaningful.”
HEIGHT 5'6" WEIGHT 180 lbs BIRTH DATE Feb. 14, 1969 RESIDENCE Venice, CA CAREER HIGHLIGHTS
2016 Muscle Contest Pro Classic Physique, 1st; 2013 NPC USA Championships, 2nd; 2013 NPC National Championships, 2nd
HESTER VS. MCQUAY
HESTER’S TRAINING SPLIT
HESTER’S BACK WORKOUT
Quads, Hamstrings (light)
Machine Lat Pulldown* Pulldown *
Steady-state cardio, calves, and abs are performed in a separate workout on all training days. * Hester typically trains four to five days per week. “Whichever days I can’t train are my off days,” he says. “I never take more than three days off in a row.”
Seated Cable Row
12 15 12—15
One-arm Seated Cable Row
One-arm Lat Pulldown
Dumbbell or Machine Pullover
*Including two warmup sets.
Machine Lat Pulldown HESTER’S TAKE: “The machine we’re using here gives you a really nice squeeze at the bottom and a good pump. As you pull the handles down, it opens up—your hands are close together at the beginning of the rep and then wide apart at the bottom. You can’t get this effect with a standard pulldown bar. It’s almost like combining a close-grip pullup with a wide-grip pullup.”
MUSCLE & FITNESS
HESTER VS. MCQUAY
Pullup HESTER’S TAKE: “I prefer a
narrow grip because going too wide is not good for your shoulders. And a closer grip keeps the tension in the lats more. Pullups are like a pushup to me—I just jump on it whenever I can just to keep that conditioned look. And I like to stop a little short of failure to make sure all my reps are strict. I go about 75% of the way to failure on each set and then stop.”
Seated Cable Row HESTER’S TAKE:
“Probably my favorite back exercise—my bread and butter. I like to use a full range of motion. I lean forward at the start to get a good stretch and lean back about 15 to 20 degrees past vertical at the end of the movement. What I’m trying to mimic at the end here is like when you’re doing a back pose onstage and you arch your back and it shows all of your Christmas tree in the lower back. If someone were to watch me, they might think it was really bad form, but it’s not. The so-called ‘correct’ way to do a seated cable row is just too much of the arms doing the work.”
One-arm Lat Pulldown HESTER’S TAKE: “You get a much greater range of motion compared with the two-arm version. I can actually get a better stretch at the top with the one-arm pulldown, and then at the bottom of the rep I can pull back, twist at the torso, and really hit those lower tie-ins.” 140
MUSCLE & FITNESS
One-arm Seated Cable Row HESTER’S TAKE: “The foot position is like a dumbbell row. You have one foot down on the floor, which means you don’t have to put all that strain on the lower back. You’re able to go a little heavier without feeling it too much in the lower back. I also like unilateral movements because there’s always a dominant arm or leg. And if everything you do is bilateral, that dominant side is going to keep being dominant and the weak side is never going to catch up. One-arm versions of exercises are a great way to keep your physique balanced.”
HESTER VS. MCQUAY
HEIGHT 5’7” WEIGHT 182 lbs BIRTH DATE July 12, 1973 RESIDENCE Los Angeles, CA CAREER HIGHLIGHTS
2016 Muscle Contest Pro Classic Physique, 3rd; 2016 IFBB Salt Lake City Pro Classic Physique, 1st; 2011 IFBB Sacramento Pro 212, 1st; 2010 Detroit Pro 202, 1st; 2009 Jacksonville Pro 202, 1st
McQUAY’S TRAINING SPLIT
McQUAY’S CHEST WORKOUT
Chest, Triceps Finisher
Back, Biceps Finisher
Hammer Strength Incline Press* Press *
Quads, Hamstrings Finisher
Incline Dumbbell Press
Incline Cable Flye
Hamstrings, Quad Finisher
*McQuay’s workout “finishers” consist of a single exercise for the body part listed performed with relatively light weight and high reps (four sets of 25 reps).
*Not including warmup sets. **Somewhere around 20 controlled reps.
Hammer Strength Incline Press McQUAY’S TAKE: “First thing I like to do is pull my scapulae back and hold them there the entire time through the movement. At the end I only go about three-quarters of the way up. I don’t want my shoulders getting too involved; I’m trying to keep all the tension on the chest. I also do a one-arm version to isolate each side.”
MUSCLE & FITNESS
Incline Dumbbell Press McQUAY’S TAKE: “I’m telling myself, ‘expansion of the rib cage’ the whole movement. Because the minute I deflate my rib cage, my shoulders take over. Visually, I try to keep my chest higher than my shoulders. As I’m contracting, I never let my chest drop. The angle on the bench here is generally 45 degrees or less.”
HESTER VS. MCQUAY
Incline Cable Flye McQUAY’S TAKE:
“Make sure your hands don’t come too narrow as you initiate the movement. Really try to arc the movement as if you were hugging a barrel. You want to keep the hands as wide as possible to keep the shoulders from taking over. Don’t make this movement into a press.”
Dip McQUAY’S TAKE:
“When I’m doing dips for chest, I try to hang over to the point where my chest is parallel to the floor. If you’re staying too vertical with the torso, it’s going to be hitting mostly triceps. And for chest, I don’t do a full lockout at the elbows. My depth at the bottom is around upper arms parallel to the floor.”
Cable Crossover (Bonus) McQUAY’S TAKE: “This exercise is all about a strong mind-muscle connection. You want to get a really tight contraction on each rep. Squeeze and hold it for one to two seconds.” SEPTEMBER 2016
MUSCLE & FITNESS
SIdE By SIdE > Ask you to give up on compound movements?
never. But we’ll mAke A strong cAse As to why unilAterAl exercises—especiAlly our top picks—Belong in your trAining routines. By Jeremi A h sA l A s /// pho t o gr A phs By per Bern A l
If you dIlIgently perform compound staples such as the bench press, deadlift, overhead press, and squat week after week, you’re all but certain to ram headfirst into a plateau. Of course these are all effective and important exercises, but training the same way all the time will get you nowhere, no matter what programme you choose. One simple way to break your body out of a muscle-gaining rut is to train it one side at a time. The only unilateral exercise most guys do is one-arm rows, but almost any move can be broken in half to work one side at a time, and doing so can make it equally—or arguably more—effective for spurring gains. The following is our guide to unilateral training—including our nine favourite lifts you can start using today to build muscle, prevent injury, and improve flexibility, balance, and strength.
Training one arm at a time isn’t just some bro science trick. And single-leg training doesn’t just mean “lunges.” Not only can unilateral training help identify and correct muscular imbalances—an important diagnostic to run for those seeking a better body—but it can also recruit and engage more total muscle with every rep. Research out of Iowa State University shows that unilateral exercises generate 20% more force than similar bilateral exercises while increasing the involvement of your body’s most growth-prone fasttwitch fibres. For example, if you normally barbell curl 45 kg for 10 reps, that would theoretically mean that you’re capable of lifting 22.5 kg per side
MUSCLE & FITNESS
ONE AT A TIME
Bilateral moves involve the most muscle and evoke the greatest response of muscle-building hormones, such as growth hormone and testosterone. But by sprinkling unilateral moves into your current routine, you can get the best of both worlds. And while the simplest prescription for unilateral training is to find a way to use one arm or leg for your favourite moves, we wanted to focus on nine standout exercises that hold more potential benefits than the standard unilateral fare to which you are accustomed.
t Single-arm Band Flye
TARGET: CHEST, INTERNAL/EXTERNAL OBLIQUES, TRANSVERSE ABDOMINIS Attach a resistance band with a D-handle to a fixed object. Grasp the handle and step away from the anchor point to infuse the band with tension. With your arm at full extension and a slight bend in your elbow, flex your chest to bring the D-handle toward your midline, pausing for a count before returning to the The resistance start and band provides linear variable tension, repeatmeaning that the moveing for ment becomes harder as the reps. range of motion increases. And at full extension, your core musculature works overtime to resist rotating toward the anchor point.
G RO O M IN G BY N ATA L IE M A L C H E V
using dumbbells. But because of the increased force production when training unilaterally, you’re actually more likely to be able to handle 27-kg dumbbells for the same number of reps with each arm. By going with unilateral instead of bilateral work for any exercise, you can increase the total amount of weight moved for the workout, while also training your muscles to generate more force on traditional exercises. This method of training can also boost core strength because the body has to account for the inherent imbalance. Ever try single-arm lateral raises without holding on to a stable object? Your deep transverse abdominis, obliques, and other muscles near your spine light up like a Christmas tree as they resist lateral flexion and prevent you from toppling over. This additional muscle activity then strengthens key muscles that help you to lift more weight on other moves while also fortifying you against injury. One additional and often overlooked benefit to unilateral training is the ability to help your resting side. Australian researchers determined that the contralateral (i.e., resting) side averaged strength gains of about 10% of the working side due to the increase in nervous system activity during unilateral sets. That’s right—the resting side got stronger when it wasn’t even directly working. Researchers are unclear on the exact mechanisms for the myriad benefits of unilateral training, but it is widely believed that the body is compensating for the absence of a contralateral contribution. In other words, your body becomes stronger because it simply has to.
t Single-arm landmine floor press
TARGET: CHESt, SHOULDErS, triCEpS Position yourself on the floor Allow for slight travel with your body parallel toward your midline to the barbell, your head on each rep for a nearest to the weighted greater range of end. Scoot yourself into a motion. Complete all reps for one side position that puts the end before switching. of the barbell about even with your shoulders. Manoeuvre your elbow under the bar and grasp it firmly with a neutral grip. Press it up and then lower the weight along the same path.
Having your front foot elevated allows for a greater range of motion than traditional bulgarian split squats, placing a greater stretch on your working leg’s glutes, hamstrings, and quads.
p dumbbell deficit Bulgarian Split Squat TARGET: QUADS, HAMStrinGS, GLUtES Set up a small platform, box, or weight plate in front of a flat bench. Place your working-side foot on the platform and the top of your non-working foot on top of the bench. Holding the dumbbells at full extension at your sides, slowly descend into the bottom position before forcefully pressing through your front heel to return to the start position. Perform all reps for one side, rest one minute, then switch.
MUSCLE & FitnESS
Single-arm landmine Clean & press u
TARGET: DELtS, GLUtES, ErECtOr SpinAE, trAnSVErSE AbDOMiniS Position yourself at the weighted end of the landmine with your feet shoulder-width apart and the end of the barbell lined up with your working arm. Squat down to grasp the bar with your working-side hand, thumb facing you, arm at full extension, back flat, and head in a neutral position. Inhale deeply and press through the floor to accelerate the bar upward while extending through your ankles, knees, and hips. As the bar passes chest level, quickly “jump” under the end of the barbell and “catch” the bar at shoulder level. Finish the movement by push-pressing the weight to full extension.
this starting position eliminates the contribution from the smaller supraspinatus muscle (which is most active during the first 30 degrees of the exercise), putting the onus squarely on your middle delt to complete each rep.
leaning lateral raise
TARGET: MiDDLE DELtOiD Hold a dumbbell at full extension in one hand and grasp a fixed object with the other. Keeping your feet near the fixed object, lean away so that the dumbbell hangs slightly away from your body. With your working arm slightly bent, contract your delts to elevate the weight in a wide arc out away from your body. Pause for a count at the top and slowly return to the start.
the singlearm pulldown has the added benefit of a slightly greater range of motion. Control the weight back to the start on every rep, allowing for a full stretch at the top. You can change the travel path of your elbow to alter the muscular emphasis.
Single-arm pulldown u
TARGET: LAtS, MiDDLE bACK Use a D-handle or rope attachment and grasp the attachment with one hand and take a seat on the floor so your arm is overhead. Use your non-working arm for stability. Allow for a good stretch before depressing your scapula and pulling the weight forcefully down toward your side. Drive your elbow down as far as possible and squeeze both shoulder blades together for a count before returning to the start position.
there are multiple start positions for the Meadows row. You should feel free to adjust yours in order to achieve the proper range of motion or just for a different feel after youâ€™ve mastered one position.
p Single-arm negative dip
p meadows row
TARGET: bACK, trAnSVErSE AbDOMiniS Load a landmine or corner a loaded barbell and set yourself up at the weighted end with your shoulders (roughly) facing the pivot point of the bar. Reach down and grasp the fat end of the bar, your non-working hand resting on the inside of the same-side knee. Keeping your back flat and head neutral as you would in a single-arm row, engage your lat to pull the weight up toward your ribs. 152
MUSCLE & FitnESS
TARGET: CHESt, triCEpS, ObLiQUES Sit in a dip machine with the seat belt fastened and load the plate selector with a weight that you can handle for about 10 reps. Press the weight down with both hands. Once you reach full extension, remove one hand and control the weight back up using the other hand. At the top, grasp both handles and press the weight down again. Complete all reps for one side, rest one minute, then switch.
this move targets your pecs and lats in nearly equal measure. the key is to keep the line of pull toward your back pocket, rather than your front pocket as you would with conventional flyes.
p Single-arm Back pocket flye
TARGET: CHESt, bACK In a cable apparatus, attach a Dhandle and set it to shoulder level or higher. Grasp the handle with one hand and step away from the pulley directly across toward the opposite pulley so that you are directly on the midline of the cable station. With your arm slightly bent—as you would executing a normal flye—inhale deeply and contract your working side chest and back muscles to pull the handle down and slightly back toward your back pocket. Hold the contraction for a count and return slowly to the start.
UNILATERAL TRAINING TIPS
Use these guidelines when programming these nine moves into your existing workout routine. l Placement To take advantage of additional force generation, do these moves first or second in your routine for the associated body parts. l Weight Most of these exercises can and should be trained in whatever rep range you’re focusing on in your training. The single-arm landmine
clean & press, however, is a power-oriented movement and reps should be kept lower (2–6 reps) to maximize bar speed on each set. Because of the intense isolation, leaning lateral raises should be kept in standard hypertrophy ranges (8–15 reps). l Rest Unilateral train-
ing is fatiguing—even more than bilateral exercise. To keep good form, and ensure that one side’s tired muscles don’t impact the other side, be sure to rest at least one minute after finishing one side before moving on to the other. You can rest 1–2 minutes after finishing both sides.
S H Ot O n LO C At i O n At G LO b A L F i t n E S S i n C . , G A r D E n A , C A
BOWLED OVER > WHEN IT COMES TO MAKING
MUSCLE, THERE’S NO BETTER PLACE TO START THAN WITH A BOWL. B Y M AT T H E W K A D E Y, R . D . /// PHOTOGRAPHS BY BRIAN KLUTCH
OU MAY HAVE NOTICED THAT
bowls are the new plates—from smoothie bowls to quinoa bowls to Buddha bowls, eve even #bowl is having a food moment. But Bu unlike redvelvet cupcakes, th this is one healthy culinary trend you want to embrace. Beyond porridge and soup, a simple bowl can serve se as a gathering place for a perfect balance of o essential food groups all at once to keep you yo pumped up. Start with nutrient-dense whole w grains, and work your way up from ther there with musclemaking proteins, vegetables vegetables, and flavourful sauces and you’ll have a recipe recip for a meal with a unique marriage of nutrition, nu flavour, and texture. Plus, in a bowl everything ev is deliciously mixed together ins instead of getting pushed around on a plate like a supermarket trolley with wobbly wheels. Shelve the plates and tame your you appetite with these power bowls to make gaining g mass easier and tastier. 154
MUSCLE & FITNESS
DID YOU KNOW?
Quinoa supplies more protein than most of the other whole grains, and soaked cashews are a simple hack for creating a silky sauce that plays by the nutritional rules.
PRAWN QUINOA BOWL WITH CURRY SAUCE (SERVES 4)
75 g unsalted cashews 2 tsp grapeseed or grapeseed oil 170 g quinoa 450 g large prawns, peeled 160 ml light coconut milk Juice of Â˝ lime 2 tsp honey 2 tsp yellow curry powder Âź tsp chili or cayenne powder 2 tsp chopped fresh ginger 1 garlic clove, chopped 60 g baby spinach 1 avocado, thinly sliced 300 g cherry tomatoes, halved 400 g cubed pineapple 1 tbsp coriander leaves 1. Cover cashews with water and let soak at least 2 hours. 2. Heat oil in a medium-size saucepan over medium heat. Add quinoa and heat, stirring often, until grains are fragrant. Add 420 ml water to pan, bring to a boil, reduce heat to medium-low, and simmer covered for 12 minutes, or until quinoa is tender and water has been absorbed. Set aside covered for 5 minutes and then fluff with fork. 3. In a large saucepan, bring 1 litre water to a boil. Add prawns and immediately remove pan from heat. Cover and let prawns rest until pink and opaque, about 3 minutes. 4. Drain cashews and blend with coconut milk, lime juice, honey, curry powder, chili powder, ginger, and garlic until smooth. 5. Divide quinoa among serving bowls and top with spinach, shrimp, avocado, tomatoes, pineapple, and curry sauce. Garnish with coriander.
21 g FAT
DID YOU KNOW?
PORK EGG BOWL WITH KIMCHI SAUCE (SERVES 4)
240 g brown rice 4 tsp grapeseed or grapeseed oil, divided 450 g minced pork 2 garlic cloves, minced 1 tbsp fresh ginger, minced 2 tbsp low-sodium soy sauce 1 tbsp rice vinegar 2 tsp sesame oil 4 large eggs 150 g kimchi 2 medium-size tomatoes, chopped 280 g shredded red cabbage 1. Bring 50 ml water to a boil. Add rice, return to boil, reduce heat to medium-low, and simmer covered for 25 minutes. minutes Set aside covered for 5 minutes then fluff with a fork.
2. Heat 2 tsp grapeseed oil in a large skillet over medium heat. Add pork, garlic, and ginger and heat until meat is no longer pink. Stir together soy sauce, rice vinegar, and sesame oil; add to pan with pork and heat 1 minute. Remove pork from pan and set aside covered. 3. Heat remaining grapeseed oil in skillet over medium heat and cook eggs. 4. Blend together kimchi and tomatoes until smooth. 5. To serve, place rice in serving bowls and top with cabbage, pork, and egg. Cover with kimchi sauce.
When you want to give your body a break from meat, beans are an inexpensive source of plantbased protein that can help you hone a fierce physique.
668 66 8
CALORIES CA ALO ORIES
CARBS CA A RB S
32 g FAT FA AT
SAY Ă•CHI â€™CHI
Kimchi can help torch any of your stubborn fat stores by providing a dynamic duo of probiotics and capsaicin, the compound that gives this dish a fiery kick.
MILLET SWEET POTATO BEAN BOWL WITH AVOCADO SAUCE (SERVES 4)
3 tsp canola ola oil, divided 200 g millet let 2 medium m sweet potatoes, cubed 6 fresh (husked) husked) or tinned tomatillos 1 avocado o 1 jalapeño, o, seeded and chopped Juice of ½ lime 1 spring onion, chopped ¼ tsp saltt 200 g baby by greens 1 (400 g) tin n black beans, drained and rinsed 1 (400 g) tin n chickpeas, drained and rinsed 30 g pumpkin pkin seeds 1. Heat 2 tsp sp oil in a medium-size saucepan over medium um heat. Add millet and heat, stirring often, ten, until grains start smelling toasted. Add 500 ml water to pan, bring to a boil, reduce ce heat to medium-low, and
simmer covered for 20 minutes, or until millet is tender and water has been absorbed. Set aside covered for 5 minutes and then fluff with fork. 2. Preheat oven to 200°C/Gas Mark 6. Toss sweet potatoes with remaining oil and spread out on a baking sheet. Place in oven and roast until tender, about 25 minutes. 3. Blend together tomatillos, avocado, jalapeño, lime juice, spring onion, and salt until smooth. 4. Divide millet, sweet potatoes, greens, beans, and chickpeas among serving bowls. Top with avocado sauce and pumpkin seeds.
RYE SALMON BOWL WITH BEETROOT SAUCE
FOOD & PROP STYLING BY SUSAN OTTAVIANO
225 g whole-rye kernels 680 g salmon lmon fillets Salt 2 tsp blackk pepper 1 tsp chili powder 225 g pickled ed beetroots 185 g plain yogurt 1½ tbsp prepared ared horseradish 1 tsp grated lemon emon zest 30 g rocket 2 medium carrots, ots, grated 1 cucumber, thinly nly sliced 2 spring onions, thinly sliced 30 g pistachios, chopped 1 tbsp chopped dillll 1. Cover rye with water ater and let soak overnight or for several eral hours. 2. Drain rye, place in a medium-size saucepan, and cover with a litre of water. Bring to a boil, reduce heat to mediumlow, and simmer covered d until tender but still somewhat firm to the e bite, about 45 minutes. Drain. 3. Preheat oven to 200°C/Gas Gas Mark 6. Season salmon with salt, pepper, epper, and chili
powder. Place on o a greased or par parchment-papernt-pape lined baking sheet, shee skin-side down, Time to think beyond and bake until pumpernickel and introduce cooked through less-processed whole rye in the middle, into your diet as a source about 12 minutes minutes. of fat-obliterating Gently break dietary fibre. apart flesh with a fork. 4. Blend together togethe beetroot, 65 ml of o the pickling liquid, yogurt, horseradish, ho and lemon zest until smooth. 5. Divide rye, salmon, sa rocket, carrots, cucumber, cucumb and spring onions among serving b bowls. Top with beetroot sauce, pistachios, and dill.
THE RYE STUFF
THE E MA MACROS ACR ROS
CARBS CA A RB S
28 8g FAT FA AT
18 g FAT
TO TORCH FAT FAST
> YOU LOST THE WEIGHT FOR BEACH-BODY SEASON. WE
ROUNDED UP OUR BEST TIPS TO HELP YOU KEEP IT OFF.
EAT SIX SMALL MEALS A DAY. Stocking your body with food every three to four hours can help rev your metabolism.
WORK OUT WITH YOUR PARTNER. Couples who train together are 34% more likely to stick to their workouts.
EAT AT THE kitchen table—not on the couch.
POACH (don't fry) eggs, poultry, and fish.
RUN 10 100-METRE SPRINTS to burn up to 500 calories.
WAIT 20 MINUTES before going for a second helping.
THROW ON A HOODIE BEFORE WORKING OUT. When your muscles are warm, you burn more calories.
USE A SMALLER dinner plate to limit how much you can pile on.
USE A BLUE DINNER PLATE. Studies show the colour blue has an appetitesuppressing effect (as opposed to red and yellow plates).
SUB IN FAT-FREE GREEK YOGURT for mayonnaise and soured cream—you’ll save 600 calories and 100 calories per 120 g cup, respectively.
HIT THE POOL. Swim laps or run in the water if you can touch the bottom safely.
TAKE A REAL “BEFORE” PHOTO. You’ll be more motivated knowing what you look like and where you want to go.
FOR YOUR MORNING COFFEE, switch to skimmed milk instead of cream and sugar and save 105 calories.
BIKE TO WORK to burn about 500 cals an hour.
CHOOSE ELLIPTICALS WITH HANDLES. You’ll recruit muscles in your arms and burn more calories overall.
CHEW ON SUGARFREE MINT GUM AFTER A MEAL. Mint flavours send signals to your brain that it’s time to stop eating.
TAKE UP POWER YOGA. You can burn up to 344 calories a class.
TRAIN FASTED ONCE A WEEK. This helps the body to keep adrenaline high and blood sugar low.
REPLACE YOUR morning bagel and juice with a bowl of porridge and protein-packed eggs.
DOWNLOAD A FIT APP like a fast-food calorie counter or a digital workout log.
CRUST PROTEINS WITH PANKO CRUMBS. They’ll stick to pork chops and skinless chicken breasts without the need for higher-calorie breads made of eggs and flour.
ADD STRAWBERRIES TO YOUR WHEY PROTEIN SHAKE. These superfruits amp up the fibre—it’ll help you feel fuller.
PAV EL Y T HJA LL
The more muscles you can recruit with proper form, the stronger you’ll get and the more fat you’ll burn.
DRINK MORE WATER. Being dehydrated can fool your body into feeling hungry.
EAT PEANUTS FROM THEIR SHELLS. You’ll nosh on 50% fewer nuts in a sitting just trying to crack them open before eating.
OPT FOR DARK CHOCOLATE OVER MILK CHOCOLATE.
It contains less sugar and more energy-boosting antioxidants.
PORTION-CONTROL POTATOES AND PASTAS. Servings of starches should never be bigger than a cricket ball.
DRINK TEA. It’s loaded with fat-burning antioxidants.
KEEP YOUR BODY GUESSING. Swap out your old programme for a new one every four to six weeks.
SIZE UP YOUR PROTEINS. An 85- to 140-g serving should be about as big as a smartphone.
32 START RUNNING.
Sounds obvious, but just try running as far as you can. The next day, go for a minute longer. Within a few weeks, you’ll notice how much farther you can run than when you first started.
EAT BEANS. This high-fibre, proteinpacked staple will help your body incinerate fat. Purée them for stews or toss with oil and vinegar and serve as a side dish.
GET OFF THE COUCH. Do quick sets of pushups, situps, or jumping jacks during ad breaks.
SNACK THE SMART WAY. A small bag of air-popped popcorn instead of crisps saves you 60 calories.
CLEAN OUT YOUR KITCHEN. Remove temptation at home and you’re much more likely to stick to your plan.
GO ROCK CLIMBING. Even if you just hit an indoor rock wall, you can torch more than 700 calories an hour.
FIND YOUR ROCKBOTTOM MOMENT. Draw from the point in your life when you knew you had to make a change.
GET A DOG (OR BORROW ONE). Taking Fido for a walk 20 minutes a day can help you shed 6 kg a year.
PLAN CHEAT MEALS. If you’re strict all week, one pig-out will get your body primed for more weight loss.
ORDER CHICKEN FINGERS INSTEAD OF WINGS. They’ve got more protein and significantly less fat, sodium, and calories.
SKIP. In 10 minutes you’ll burn the same number of calories as you would on a 15-minute jog.
MARTIVIG/GETTY IMAGES; SAM ROBLES; EDGAR ARTIGA
LOOK FOR THESE KEY WORDS ON RESTAURANT MENUS: grilled, baked, sautéed, steamed, oven-fried, roasted, marinara, and primavera.
THROW A TOWEL over the treadmill display console. Just concentrate on pushing yourself harder.
43 DO PUSHUPS
every morning to jump-start your day and get extra upperbody training.
DON’T QUIT COLD TURKEY ON YOUR FAVOURITE FOODS. You’ll be more apt to fall off the wagon. JOT SHORT-TERM GOALS ON INDEX CARDS. Once they’re met, add them to a pile. Having a stack of accomplishments will boost your confidence.
USE THE BACK OF A TEASPOON when tasting your dishes during food prep. Every time you taste something, you’ll take in far fewer calories.
LOAD UP ON FIBRE. Lentils, beans, edamame, and pears are all great sources. SEPTEMBER 2016
DON'T UNDO YOUR TRAINING. Eating a slice of whole-wheat bread with peanut butter can keep you from pigging out after a hard workout.
DO BURPEES. They’re a compound exercise that work nearly every muscle in your body.
SKIP THE LIFT. Take the stairs to burn about 100 cals every 10 minutes you climb.
DON’T DRENCH YOUR SALAD IN FAT. Balsamic vinegar saves 60 cals per tbsp over creamy dressings like ranch.
HOLD THE FRIES and the cheese from your burger to save 300 calories.
MUSCLE & FITNESS
WRITE DOWN EVERYTHING YOU EAT. Trim 250 calories a day and you can shed up to a kilo a month.
RUN RESISTANCE SPRINTS. Strap on an elastic exercise band to make the sprints harder and burn more fat.
DON’T SKIP BREAKFAST. A high-nutrient breakfast gets your body off to a good calorie-burning start. Shoot for 400 to 600 calories within an hour of waking up.
DINE OUT SMARTER. Ask your server to
bring half your meal to the table, and pack the other half to go.
GO OUT FOR LUNCH TWICE monthly instead of twice weekly.
STASH SWEETS IN OUT-OF-SIGHT PLACES, like on high shelves
or deep inside your cupboards.
PARTY CLEAN. Snack on fruit before heading out to keep you from binging on crisps later.
LOSE THE TAKEOUT MENUS. Cook your own food, and you’ll always know exactly what you’re eating.
TRAIN WITH A BUDDY, especially one who's stronger—he’ll push you to work harder.
MUSCLE & FITNESS
CHALLENGE A BUDDY TO A PICK-UP GAME OF HOOPS. You could burn more than 500 calories without even realizing how hard you’re playing.
GET NEW TRAINERS. After about 500 miles, it’s time for a new pair. New shoes mean more motivation.
73 EAT LESS SUGAR.
Limit yourself to no more than 72 grams a day.
BUY A FITNESS TRACKER. Try to get at least 10,000 steps a day.
GET AT LEAST SEVEN HOURS OF SLEEP. Sleep deprivation can wreak havoc on your metabolism.
COAT YOUR SKILLET with cooking spray instead of butter. Most sprays contain zero calories and zero fat (versus 102 cals and 12g per tbsp butter).
DO PULLUPS. They work more muscles than lat pulldowns.
HAVING A PARTY? Bring leftovers to the office instead of letting those extra crisps, cookies, and cake pile up around your pad. Let your coworkers finish them off instead.
EAT MORE AVOCADOS.
They’re loaded with the kinds of healthy fats you need to keep your body burning fat.
BUY INDIVIDUALSIZE PORTIONS of your favourite snack foods.
MANAGE YOUR TIME WISELY. Studies show that stress triggers the hormone cortisol to turn up your appetite.
GORMAN STUDIO; GETTY IMAGES
BE UNCONVENTIONAL. Working with oddshaped equipment like SandBells and truck tyres helps your body recruit more muscle.
MUSCLE & FITNESS
TRAIN ABS HEAVY.
Instead of regular situps, try doing a couple of sets with the heaviest weights you can hold.
ADD HEAT TO YOUR DINNER. Fiery spices (and hot peppers) can speed up your metabolism and help you to eat slower.
MUSCLE & FITNESS
AVOID PROCESSED FOODS that contain trans fat, a manufactured fat that’s difficult for your body to break down.
CUT 200 CALORIES OUT OF YOUR MAC ’N CHEESE. Swap 60 grams of grated cheddar cheese for 120 grams of puréed cauliflower and butternut squash in your recipe.
TAKE YOUR KIDS TO THE PARK. You can do all your pullups and ab work with the kind of equipment you’ll find in a playground.
your weight to your body-fat percentage.
CHEW SLOWLY. Studies show it’ll help you eat much less.
DO HOUSEHOLD CHORES. Burn calories while mowing the lawn (200 calories per 30 minutes), raking leaves (178), or washing your car (200).
KNOW YOUR NUMBERS. Monitor everything from your calories to
DON'T WAIT IN LINE FOR A TREADMILL.
TRAIN LIKE A FIGHTER. The cross-training of mixed martial artists is second to none. Add in plyometrics and put together some supersets, keeping your rest periods low to start.
86 LOAD UP ON LOW-FAT COTTAGE CHEESE.
It’s a great source of calcium, and packs about 160 calories per 225 g.
CUT REST PERIODS in half while lifting. Your muscles and cardiovascular system will have to work harder, burning more fat.
DON’T HOLD ON. The guys on the cardio machines who hold onto the frame are usually out of shape.
SNACK ON PISTACHIOS instead of pretzels.
WHEN EATING OUT, ask for sauces on the side. You’ll eat less and save tons of calories.
BE WARY OF “ZERO-CALORIE” FOODS. If a product has less than five calories per serving, it can be labeled zero calories.
BRUSH YOUR TEETH BEFORE BED— SHIRTLESS. You’ll see your progress in the mirror and get psyched to work out the next morning.
RUN INTERVALS. Turn your body into a fatfighting furnace by alternating sprints with jogs.
TRY OSTRICH. It’s leaner than most beef you can find in the supermarket
SET A FEW SIMPLE GOALS every morning—getting in 30 minutes of training, skipping your afternoon junk-food binge. Meet them and build off them for even bigger accomplishments tomorrow.
Do a few sets of box jumps or mountain climbers to get warmed up.
BRIAN KLUTCH; ISTOCKPHOTO
SWAP A SIDE OF RICE with a low-cal veggie like broccoli. You can save 150 calories per serving.
FINISH A CROSSWORD WHILE WATCHING TV. You'll be less likely to eat if your fingers are busy.
GET A PHYSICAL EVERY YEAR. Poor health will be found on a routine doctor’s visit.
MAKE PEANUT BUTTER BETTER.
One tbsp One tbsp of of peapeanut butter has about 100 calories. Cut ries. Cut back back by by mixing equal mixing equal parts parts peanut butter peanut butter with with cooked carrots or sweet potato in a food processor until smooth.
TRAIN WITH ELASTIC BANDS on days you can’t make it to the gym.
DRINK RESPONSIBLY. Steer clear of mixed drinks. Stick with a light beer or glass of wine. Or at least something made with a low-cal mixer, like diet cola or soda water.
101 COMBINE CARDIO AND WEIGHTS.
Try the Prowler, skip between sets, or string together some exercises into the circuits.
MUSCLE & FITNESS
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MUSCLE & FITNESS
Exercising outdoors adds a whole new set of challenges that your body critically needs to stay responsive. (Think instability and wind resistance.) This plyometric outdoor workout will surely make you sweat, using high-intensity Tabata training to burn every last bit of energy and then some. Gregg Cook, a trainer for Daily Burn and Equinox Fitness in New York City, has laid out a deceptively simple plan, demonstrated by Shredz ambassador Genevieve Ava, using compound and plyo moves to push your whole body into the red zone.
BY CAT PERRY | PHOTOGRAPHS BY JAMES PATRICK
T RA I N ER G R EGG CO O K
HOW TO DO IT
Do the exercises in order with your maximum range of motion and speed, performing as many reps as possible in 20 seconds (except where noted to do a different rep scheme). Take a 10-second break, just enough time to record your reps, then begin next exercise. If it isnâ€™t challenging enough, move bigger and faster. Rest up to 2 minutes, then repeat the circuit two to four times.
SQUAT JUMP KICK THROUGH Stand with feet shoulder width, arms at your sides. Lower your hips into a squat, keeping your chest up and swinging arms back (A). Explode up into a jump (B). Land on all fours (hands and feet), hands under shoulders, knees under hips, keeping your knees and shins off the ground (C). Immediately lift your left arm off the ground and kick your right leg straight in front of you (not shown), keeping torso nearly perpendicular to the ground. Return to all fours, then kick through to the other side. Return to start. 170
MUSCLE & FITNESS
Hometown: Menifee, California
Occupation: Shredz ambassador/ online trainer Instagram: @GenevieveAva
“Hard work never goes unnoticed.”
PR E V I O U S SPR E A D: G R EG VAU G H A N (C O O K HE A D SH O T ). H A I R & M A K E U P B Y A M A N D A B L A N D ; S P O R T S T O P B Y T L F, B O T T O M S B Y A F F I T N I T Y, S N E A K E R S B Y N E W B A L A N C E
BENCH/ BOX JUMP
Stand in front of a box, step, or other elevated surface with your feet hip width. Pulse your knees into a high squat, swinging arms back (A). Then use your glutes to jump up (B). Land softly on box with knees slightly bent. Step or jump back down to start. LEAPFROG! REMEMBER TO JUMP AS HIGH AS YOU CAN. TO MAKE THE MOVE HARDER, LAND IN A DEEPER SQUAT.
INCLINE SPIDERMAN PUSHUP Get into the top of a pushup position with your hands resting on a bench or other elevated surface, feet hip width and hands directly under shoulders (A). Lower your body into bottom of pushup and bring your left knee toward your left elbow (B). Return to top of pushup and repeat on other side. Be sure your elbows bend at least 90 degrees or chest touches the bench. Too easy? Do it with hands on the ground in a normal pushup position rather than elevated. A
THIS IS A FULL-BODY CHALLENGE TO TAKE YOUR CORE WORK TO THE NEXT LEVEL! ARE YOU UP FOR IT?
SPLIT SQUAT JUMP Stand with left foot forward and right foot between one and 1.25 metres back, with weight on your front foot and the ball of your back foot. With hands at your sides, lower into a lunge, sending weight evenly between your feet until your front thigh is parallel to, and back knee is nearly touching, the ground (A). Rise explosively from the bottom of the lunge, swinging your arms high to assist (B); switch legs midair and land with right foot forward.
DONâ€™T LAND HEEL FIRST. MAKE SURE TO LAND ON TOES, THEN SEND WEIGHT THROUGH THE BALL OF YOUR FOOT AND THEN HEEL.
HIGH KNEE SPRINT IN PLACE Stand with your feet hip width. Quickly lift your right knee and then left knee high in front of you, running in place. Be sure to include strong arm movement to mimic true running technique. 172
MUSCLE & FITNESS
SPEED SKATER Stand with feet hip width, hands at your sides. Leap to your right a metre or so, landing softly on your right foot and sending your left leg back behind you. Use your arms to help propel you, bringing your right arm straight out to the right and your left arm bent across your body at chest height (not shown). Land with your right knee bent and left leg straight behind you. (Donâ€™t lock knee.) Leap immediately to the opposite side.
THIS LATERAL PLYO MOVE ACTIVATES UNDERUSED MUSCLES LIKE THE GLUTEUS MEDIUS.
BEAR CRAWL BEAR Drop down onto your hands and balls of feet, knees low to the ground and hips as low as possible over knees. Crawl forward, reaching your left hand and right foot forward (A), then right hand and left foot (B). Make sure your back stays straight and your hips stay low. Crawl 10 to 15 steps forward and 10 to 15 steps backward.
SATISFYING SHAPE-UP SMOOTHIES With a blender and a few key highprotein ingredients, your hunger your hunger pangs and battle with the with the bulge bulge are are aa thing of thing of the the past past BY CAT PERRY
Vanilla Berry Blast Recovery Smoothie
FROM STRENGTH COACH MIKE MAHLER
If you want to keep it simple, this is as easy as it gets: Just three ingredients for optimal recovery. INGREDIENTS
300 g frozen blueberries 2 scoops vanilla rice protein powder 300 ml water
START GETTING YOUR NINE SERVINGS OF FRUITS AND VEGETABLES RIGHT HERE! BLUEBERRIES ARE A POWERFUL ANTIOXIDANT.
Beetroot,, Apple & Cucumber Smoothie
FROM THE SUPERFOOD SMOOTHIE RECIPE BOOK, BY KASIA ROBERTS, R.N.
Rich in essential nutrients like folic acid, fibre, and potassium, beets are a powerhouse vegetable. Bonus: They also can help boost blood flow to muscles, which is ideal for training. INGREDIENTS
1 beetroot, washed and juiced ½ green apple, peeled, cored, and diced ½ cucumber 240 ml coconut water 12 ice cubes Juice of 1 lime 2 tbsp basil 2 cm ginger, peeled 1 tbsp hemp seeds DIRECTIONS
Add all ingredients to a blender and blend on high for 1 minute or until smooth. NUTRITION
Calories: 188 Fat: 8g Protein: 9g Carbs: 14g
Add all ingredients to a blender and blend for 30 seconds. NUTRITION
Calories: 398 Fat: 2g Protein: 49g Carbs: 46g
MUSCLE & FITNESS
Sweet Strawberry Spinach Smoothie
FROM HEALTHY SMOOTHIE RECIPE BOOK, BY JENNIFER KOSLO, R.D., C.S.S.D. Thickened by highfibre avocados and protein-rich chia seeds, this smoothie provides ample healthy fats and filling Greek yogurt to keep you feeling satisfied for hours, but it has just 12 grams of sugar.
120 ml water 6 oz plain nonfat Greek yogurt 75 g frozen strawberries 100 g frozen spinach (or 65 g fresh) 1 tbsp chia seeds 2 tbsp chopped avocado ½ tsp vanilla extract Stevia (optional) 6-12 ice cubes
O PT IO N A L A DD -I N S
1 tbsp psyllium husk 1 serving protein powder of your choice ¼ tbsp ground cinnamon 2 tbsp almonds
Add all ingredients to a blender and blend until smooth. Serve immediately. NUTRITION
Calories: 191 Fat: 6g Protein: 19g Carbs: 19g
FROM KURA NUTRITION The added protein in Buff Bake’s almond butter plus hydrating coconut water make this a truly hungercurbing smoothie.
180 ml coconut water 1 large frozen banana ¼ tsp cinnamon ¼ tsp vanilla 1 tbsp Buff Bake Snickerdoodle Protein Almond Spread 1 serving of your favourite vanilla powder 6-12 ice cubes DIRECTIONS
Add all ingredients to a blender and blend until smooth. NUTRITION
A UNIQUE BLEND OF PROTEINS AND A TOUCH OF VANILLA KEEP THIS FAT-FIGHTING SMOOTHIE LOW IN SUGAR.
Calories: 404 Fat: 9.5g Protein: 21g Carbs: 64g
The THE HE laST LAST LA ST word WORD mY ToP 5
LANDMINE EXERCISES Shoulder PreSS: Even with torn labrums, I can do presses painlessly. T-bar row: The old standby. One of the best back exercises. deadlifT: Pain-free deadlifting is possible for me with these. bench PreSS: Lie on the floor under the end. It’s a unique feeling. GobleT SquaT: Face the bar and hold the end of it against your chest. landmine exercises are particularly beneficial to those with joint pain or back injuries.
A simple device with endless possibilities. I’m a fan of the LandmIne
MUSCLe & FitneSS
rows, but there are dozens more that can be performed. I like single-arm overhead presses, along with deadlifts, in which the user grabs the end of the bar and performs what is essentially a sumo deadlift, with the added element of leverage. Two of my favorite trainers—M&F fitness director Sean Hyson and Ben Bruno—are both advocates of landmine training, and both are extremely creative in their programming with it. Yet for all its benefits in terms of strength and muscle building, not to mention conditioning, landmines may
more Power to You,
Shawn Perine Editor in Chief
grooming by christie cAiolA
—not the horrible explosive device, but an effective piece of gym equipment that you should consider for your training. The good landmine is a home-plate-looking slab of metal with a swivel joint attached to a short sleeve that fits the end of an Olympic bar. There are variations on this theme, but all turn an Olympic barbell into a seven-foot-long lever arm with which you can perform myriad exercises. The exercise most commonly associated with the landmine is T-bar
be most beneficial to those with joint and/or back limitations due to injuries, like me. With a pair of partially torn shoulder labrums and two herniated lumbar disks, I find that the landmine allows me to hit my muscles from novel angles without aggravating connective tissue. It’s actually kind of a miracle for those of us with gym-borne battle scars—something Sean and I have discussed at length. Thanks to the safety factor of having one end of the bar secure, it’s possible to make micro adjustments to the path of your lift throughout each rep to maximize muscular involvement. For example, when I’m doing single-arm overhead presses, I subtly rock my body toward the bar as I raise it, moving the stress from the anterior head of the deltoid to the medial, all within the span of a single rep. You can’t do that with a heavy barbell press. For a device so simple, the landmine provides options aplenty. Consider incorporating it into your routine, and remember, it’s for more than just T-bar rows.
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