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COVER STORY 14 10 Game-Changing Moves to Get You Ripped

IN EVERY ISSUE 12 FROM THE CHAIRMAN 132 ASK 136 THE LAST WORD

FEATURES 88 Battle the Bells

110 Get to Know Your Rows

116 Body of Work 98 Sweat the Small Stuff

122 Welcome to S3: Strength, Size, and Shreds

104 Think Fast

SECTIONS 27 EDGE

43 TRAIN

ON THE COVER

73 EAT


BECAUSE THERE ARE NO LIMITS TO WHO I CAN BE My goal: go harder every time. When I think I can’t do another rep, I do one more. That’s why I use Hydroxycut® Super Elite. It delivers a scientifically advanced weight loss ingredient as well as caffeine to enhance focus and boost energy to amp up my training. Hydroxycut® Super Elite combines unique ingredients, including huperzine-A and satsuma orange to deliver the ultimate neurosensory experience. The cutting-edge Smart Release Microbead Technology™encapsulates active ingredients and suspends them in a rapid-dispersing liquid. Hydroxycut® Super Elite is my only choice when I hit the gym. Because I’m not looking for good enough. I’m looking for great.

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MUSCLETECH.COM


F R O M

T H E

C H A I R M A N

MAKE IT NEW TO YOU Use this season to break out of your comfort zone.

T

o build a symmetrical and powerful physique like that of our cover star, IFBB Pro League standout Anton Antipov, is something every fitness enthusiast aspires to achieve. It’s partly why you toil for countless hours in the gym and carry out the meticulously planned workout routines found in the pages of M&F and on muscleandfitness .com. But, if I had to guess, aesthetics aren’t the only reason you spent the winter months staying true to your training and nutrition goals. And that’s most likely because you’re a person who refuses to settle and seeks new challenges that test your mettle in the gym. For these reasons, I feel that Anton’s feature (page 14), which showcases a handful of unique exercises, will speak directly to you. And for those who want to up the ante, our hour-long deadlift challenge (“Happy Hour,” page 64) will surely get the job done. However, in addition to the many workouts and training plans we’ve provided in this issue, I’d also like to suggest something else: Choose a fitness activity that you’ve never tried before but may be wary of—boot camp, CrossFit, yoga, etc.—and give it a chance with an open mind. Now, I’m not expecting the experience to completely change the way you train. But it might remind you that willingly venturing into the unknown can teach you something new, spark motivation, and even be far more pleasant than you previously thought.

Sincerely,

CHAIRMAN, PRESIDENT & CHIEF EXECUTIVE OFFICER David Pecker EXECUTIVE EDITOR Zack Zeigler EDITORIAL ADVISER Paul “Triple H” Levesque EDITORIAL MANAGING EDITOR, ENTHUSIAST GROUP Brian Good SENIOR EDITOR Shawn Donnelly ASSOCIATE EDITOR Andrew Gutman COPY CHIEF Yeun Littlefield COPY EDITOR Jeff Tomko RESEARCH EDITOR Adam Bible INTERNS Dylan Blanke-White, Martha Upton

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WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA INC. EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson EXECUTIVE VICE PRESIDENT/CHIEF FINANCIAL OFFICER/CHIEF OPERATING OFFICER Chris Polimeni EXECUTIVE VICE PRESIDENT, DIGITAL MEDIA OPERATIONS/ CHIEF INFORMATION OFFICER David Thompson SENIOR VICE PRESIDENT/CHIEF DIGITAL OFFICER Brian Kroski SENIOR VICE PRESIDENT, OPERATIONS Rob M. O’Neill VICE PRESIDENT, CONSUMER MARKETING Ephraim R. Brennan FOUNDER AND CHAIRMAN EMERITUS Joe Weider (1920–2013) VP/EDITORIAL DIRECTOR EMERITUS Shawn Perine (1966–2017) PRINTED IN USA • We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts, and letters.

David J. Pecker Chairman, President & Chief Executive Officer of American Media Inc.

12

MUSCLE & FITNESS / APRIL 2018

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


GAME-CHANGING

MOVES RIPPED TO GET YOU

Weave these demanding exercises— as demonstrated by IFBB Pro League men’s physique pro ANTON ANTIPOV— into your routine with this four-week plan that will build slabs of muscle and get you shredded. BY ANDREW GUTMAN

PHOTOGRAPHS BY EDGAR ARTIGA


GET SHREDDED IN FOUR WEEKS

T 16

MUSCLE & FITNESS / APRIL 2018

Caught up in the moment, Antipov registered to compete on the spot—he paid for a tan and asked his cousin to pick him up a pair of boardshorts. He placed fourth. Then he set out to earn his pro card. Antipov kept his day job and spent the weekends traveling to various shows in the tristate area to compete. No money for a hotel room meant that Antipov slept on park benches, still covered in spray tan and oil, between morning prejudging and nighttime finals. “I used to ask fellow competitors if I could crash in their cars, too,” Antipov recalls. “They all said no.” After four months of this arduous

Shot on location at Murder of Crows Barbell Club, Brooklyn, NY

STYLING BY GABY CHIANG; GROOMING BY ERICA LONG

HE ROAD TO SUCCESS CAN BE A TURBULENT ONE. Just ask Anton Antipov, whose current status as an IFBB Pro League men’s physique star and a social media sensation was hard-earned to say the least. Born in Belarus, Antipov emigrated with his family to the U.S. at the age of 13. He didn’t know anyone, let alone how to speak English. So he went door-to-door asking neighborhood kids to play street hockey as a way to make friends. Years later, he moved to New York City, where he picked up a bartending gig while striving to kick-start a modeling career. One day, his agent called him up and suggested that he look into attention.) As fate would have it, men’s physique competitions. His a co-worker suggested that he tag agent thought Antipov would be along to check out a men’s physique a good fit since he was in great show that he was competing in shape. And Antipov saw it as an the following day. The two worked opportunity to combat his fear of through the night and then headed being in the spotlight. (Yes, the guy to the show at 6 a.m. the next you see on the cover is not a fan of morning.


SNAPSHOT

AGE: 35 HEIGHT: 5'11" WEIGHT: 190 lbs BIRTHPLACE: Belarus RESIDENCE: New York City WEBSITE: antonantipov.com INSTAGRAM: @maiseu FACEBOOK: Anton Antipov (@antonantipovofficial)

#2 SINGLE-ARM DUMBBELL PRESS FROM SINGLE-LEG BRIDGE

#1 BATTLE-ROPE WAVE FROM SIDE PLANK WHY DO IT:

to torch extra calories. Bonus: Your shoulders will get a nice pump. DO IT: Lying on your side, stack your feet and rest on your forearm so you’re in a side plank position. With the other arm, rapidly elevate and slam a battle rope to make waves. EXPERT: Matt Pudvah is the head strength coach at the Sports Performance Institute at the Manchester Athletic Club in Massachusetts.

WHY DO IT: Your core is working to stabilize your body, and the single-arm press helps bring lacking pectorals back up to par. DO IT: Lie on your

back with a dumbbell in one hand and that same-side leg bent to 90 degrees, foot planted on the ground. Lift your other leg of the floor, brace your

routine, Antipov earned pro status. Since then, he has won eight IFBB shows and appeared in the Mr. Olympia lineup five times. NOW IT’S NOON on a Friday in February. Antipov—who’s just performed an exercise he’s never heard of—is having his shorts adjusted by a stylist while the photo shoot technician critiques his form. Once again, he’s out of his comfort zone. The challenge: his first-ever Muscle & Fitness cover shoot—and we didn’t take it easy on him. Each of the 10 exercises he was asked to do

core, and press the dumbbell over your chest. Do all reps and then complete on the other side. EXPERT:

Matt Pudvah

was an unusual move. And for Antipov, the learning curve was steep. It’ll be the same for you, as the four-week program on these pages includes those same 10 moves to help you carve out a beach-ready physique. (After all, summer is right around the corner.) These exercises are unlike any we’ve prescribed in the past. Some tax your core, while others take you through multiple planes of movement—and they’re all demanding. But we urge you, like Antipov, to embrace the challenge. It worked for him. Now see what it can do for you. APRIL 2018 / MUSCLE & FITNESS

17


GET SHREDDED IN FOUR WEEKS DI R E CTION S: Perform the following program for four weeks. Want to give yourself more time to get lean? Extend the program to your preferred length. D AY 1

P R E S S & M E TA B O L I C EXERCISE

SETS

REPS

REST

KETTLEBELL ANYHOW

3

8 PER SIDE

120 SEC.

PLYO PUSHUP

4

15

90 SEC.

DIP

4

12

90 SEC.

D AY 2

LOWER BODY & POWER EXERCISE

SETS

REPS

REST

DUMBBELL ROMANIAN DEADLIFT

4

10

KETTLEBELL SIDE SNATCH

3

12

90 SEC.

BATTLE-ROPE WAVE FROM SIDE PLANK

3

30 SEC.

90 SEC.

#3 TREE CHOPPER 120 SEC.

Being consistent is what will really help you go far, not allowing yourself a day off or to skip a meal. 18

MUSCLE & FITNESS / APRIL 2018

WHY DO IT: The

rotational movement translates to activities like wood chopping and golfing. Also, you’ll carve out a six-pack. DO IT: Hold a kettlebell

by the handle on one side of your hips. Rotate your body to the opposite side and pivot on your back foot, swinging the bell up to the outside of the opposite-side

shoulder. Repeat in both directions. EXPERT: Gino Caccavale is a trainer in New York City with more than 25 years of experience.


#5 ISO PIN PULL WHY DO IT: Pulling a light bar

#4 BANDED PULLDOWN WITH ISO HOLD WHY DO IT: It keeps tension on the nonworking lat for extra growth. DO IT: Loop a superband and a band with a D-handle around a pullup bar and position a bench underneath it. Pull down on the superband and hold. Then row the other band with your free arm. Perform all the reps and then switch sides. EXPERT: Matt Mills is a professional strongman and the owner of Lightning Fitness in South Windsor, CT.

as hard as you can into the rack places your body under immense tension. The result is an ability to pull harder for longer. This is a favorite move among strength athletes to improve the midpoint of the deadlift. DO IT: Load a barbell with light weight (either 95 or 135 pounds) using full-size plates. Set the safety pins of a power rack to knee height. Deadlift the bar into the pins, pulling as hard as possible. Hold for five seconds. Slowly lower it back down. EXPERT: Brian Matthews, C.S.C.S., specializes in athletic development.


GET SHREDDED IN FOUR WEEKS

D AY 3

PULL & CORE EXERCISE

SETS

REPS

REST

PULLUP

4

12

120 SEC.

TRX HIGH PULL

4

12

90 SEC.

TREE CHOPPER

3

10 PER SIDE

90 SEC.

D AY 4

L O W E R - B O DY S T R E N G T H EXERCISE

SETS

REPS

REST

HANG CLEAN TO STEPUP

3

8 PER SIDE

120 SEC.

SINGLE-ARM DUMBBELL PRESS FROM SINGLE-LEG BRIDGE

3

10

90 SEC.

CALF RAISE

4

15

90 SEC.

#7 KB ANYHOW WHY DO IT: It challenges your

entire body’s stability. Doing this move from start to finish requires immense core strength and mobility. DO IT: Press two kettlebells overhead. Bring one KB down into the rack position and descend into a squat. At the bottom position, do an eccentric curl with the racked bell and then curl it back up to rack position. Stand back up, press the racked KB overhead, and bring the KB that was previously overhead down to the racked position. Continue this back-and-forth cycle until all reps are complete. 20

MUSCLE & FITNESS / APRIL 2018

#6 KETTLEBELL SIDE SNATCH WHY DO IT: It’s like a lateral raise on steroids. The momentum you generate from the swing allows you to overload the shoulders with more weight to fry

your delts. DO IT: Hike two bells back between your legs. Extend your hips forward and swing the bells up and out. Catch the bells with arms extended. Hold

this position for a second or two. EXPERT: Oliver Quinn is a former Royal Marine, a competitive strongman, and a StrongFirst kettlebell leader.

EXPERT: Michael Geremia is a personal trainer in New York City.

certified personal trainer and nutrition coach in New York City.

#8 REVERSE BURPEE TO WALL BALL

#9 BOOTSTRAPPER SQUAT

WHY DO IT: Think burpees are hard? Wait until you try this variation, which has you roll back and then burn out your legs and shoulders with a wall-ball rep. DO IT: Hold a medicine ball at chest height and roll back until you’re on your back with your feet in the air. Drive yourself back up to your feet, squat down, and toss the ball overhead against a wall. That’s one rep. EXPERT: Jeb Stuart Johnson is a

WHY DO IT: It’s a great move to strengthen your hips and improve mobility. Above all else, it’s a new squat variation to challenge you. DO IT: Hold a kettlebell by the handle and squat down. Extend your knees, raising yourself into a hip hinge, and extend your arms down until the bell is near your ankles. Reverse the motion until you’re back in the deep squat position. EXPERT: Matt Mills


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MUSCLE & FITNESS / APRIL 2018

forward. You should end with your foot on the box and the bar in the front-rack position. EXPERT:

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NEWS / INTERVIEWS / SPORTS / GEAR

QB, Oklahoma

2018 NFL DRAFT

QB, Southern California WR, Alabama

WAT C H

The 83rd annual NFL Draft is set to take place in the Lone Star State and will be the first ever to be held inside an NFL stadium—AT&T Stadium in Arlington, TX. Expect two of last season’s worst teams, the winless Cleveland Browns and the lowly 3–13 New York Giants, to score early with highprofile pickups. The Browns get dibs (and hold six out of the first 65 picks), and both squads need QBs, with USC’s Sam Darnold and Oklahoma’s Baker Mayfield being two solid options. Others players to keep an eye on include wide receiver Calvin Ridley, defensive end Bradley Chubb, and running back Saquon Barkley, who might just be the best player up for grabs. April 26–28, ESPN

RB, Penn State DE, North Carolina State

APRIL 2018 / MUSCLE & FITNESS

27


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MUSCLE & FITNESS / APRIL 2018

Four college hockey teams battle it out at the 71st annual Frozen Four, held in St. Paul, MN, to see who rules the rink. Notre Dame is the favorite, but you can never count out Denver. April 5 & 7; St. Paul, MN

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E D G E

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As told to Steve Mazzucchi

NICHOLAS GONZALEZ

The Good Doctor star on functional fitness, coffee, and dad bods.

In high school, Gonzalez was a Texas champ in the mile run.

EVOLVING APPROACH With new roles it’s kind of a joke among friends and family: “Oh, do you have your shirt on?” But I’m 42 years old, I listen to my body, and lately working out has really changed for me. I still do strength training, but I also work in three to four days of hot yoga a week. I want to feel good, be active, and handle a long day standing on set. WATCH IT

I think a diet higher in fat, especially when you’re active, can be really productive for the body. Something I love lately is FatCoffee, a high-quality butterand-coconut-oil mixture you can pour right into your coffee. What’s beautiful is that the company gives a lot back to autism research.

FITTER FATHER I have a 1-year-old daughter. When you become a parent, it’s easy to get caught up in everything about the child. But my wife and I realize it’s important to take care of ourselves so we can better raise our kid. You should promote activity as much as you can, setting a good example but also realizing that’s where the play is: not in video games but in getting outside and using your body. And you want to live longer for your child—that’s the best incentive. 30

MUSCLE & FITNESS / APRIL 2018

Photograph by Daniel Gomes

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E D G E

T R A I N

L I K E . . .

ANDREY MALANICHEV

The 41-year-old Russian is the strongest squatter on the planet. Here’s how he does it.

A

ndrey Malanichev is a powerlifting behemoth who has set multiple world records (and often breaks his own). Currently, the 6' 340-pounder holds the world record in the back squat with a 1,067-pound lift and has totaled 2,513 pounds between the bench press, back squat, and deadlift. We caught up with one of the strongest powerlifters of all time—and his helpful interpreter—

LIGHT WEIGHT

32

MUSCLE & FITNESS / APRIL 2018

to learn more about what it takes to be freakishly strong. Spoiler alert: a lot of potatoes and sleep.

STRONG EATS “I eat anywhere from four to six times per day,” Malanichev says. A typical breakfast for him: a bowl of soup, a large serving of potatoes or pasta, and “a very large steak.” He pretty much repeats these meals throughout the day. In terms of daily calories, Malanichev eats

close to 12,000. “I really don’t enjoy eating this much,” he says. “At this point, the food loses all flavor. There’s no enjoyment.”

STRONGER RECOVERY Malanichev’s recovery plan? Two words: sleep and eat. On top of his insane diet, Malanichev sleeps 12 hours per day. “I go to bed at midnight, and I wake up at noon,” he says. This is because an elite powerlifter like Malanichev needs to give his muscles optimal time to repair themselves and allow for a longer release of growth hormone, which happens during deep sleep. Interestingly enough, Malanichev avoids sports massages.


By Andrew Gutman

“A massage loosens up my muscles,” he says. “And I can’t squat as heavy as I do with loose muscles.”

GO LIGHT AND GEAR UP Malanichev has three rules for new squatters. The first: “Do not go heavy, and practice your form.” The second: “Accumulate volume by keeping the weight low and performing more reps.” The third: “Always wear knee sleeves or wraps. This way, you’ll protect your joints.”

SKIP MOBILITY WORK* “I tried what you call mobility work once,” Malanichev says. “It is all the rage. But after doing one little stretch, I tore a calf muscle. This was a bad experience for me, so no more.” Yep. A man who routinely squats 800-plus pounds simply squats with the bar and performs a few hyperextensions to warm up. *We don’t suggest that you follow his lead.

STICK TO THE BASICS Malanichev’s accessory work is all centered on increasing his competition lifts—that is, the bench press, deadlift, and back squat. And the moves that do this best, according to the strongest squatter in the world, “are really nothing special.” Closer to competition time, he stops performing these to save energy. Here are the Russian’s favorite assistance exercises: For deadlifts: Leg curls and reverse hyperextensions. For bench press: Strict overhead presses, incline bench presses, and dumbbell bench presses. For squats: Front squats.

DO WEIGHTED CRUNCHES “If you’re a serious powerlifter, you need to do weighted crunches,” he says. “A strong core allows you to stabilize yourself during heavy lifts.” Do a few sets of 15 to 20 reps at the end of your workout.

Set a Record Like Andrey Here’s how Malanichev trains to set a world record. Follow it to achieve your own personal best. PHASE 1: VOLUME

PHASE 2: STRENGTH

LOAD: Keep weight at 60% of your one-rep max (1RM). SETS AND REPS: Perform 5 to 6 sets of 12 to 6 reps, slightly increasing the weight each set. ACCESSORY WORK: Perform lots of accessory work with relevant exercises.

LOAD: Train with 75 to 80% of your 1RM. SETS AND REPS: Perform 5 to 6 sets of 5 reps. ACCESSORY WORK: Begin to reduce the amount of extra exercises you perform after your main lift.

PHASE 3: PEAKING

PEAK WEEK

LOAD: Train with 85 to 90% of your 1RM. SETS AND REPS: Work up to 3 to 5 sets of 2 to 3 reps at close to your max weight. ACCESSORY WORK: None. Go sleep.

Take a week off from training and then work up to a 1RM on your lifts, ideally on different days.

Directions: Spend three weeks on each phase. Follow this split: Monday, back squat; Wednesday, bench press; Friday, deadlift.

Photograph by Nick Edlin


The sexy star of The Oath, actress KATRINA LAW, talks playing a corrupt cop, lifting weights, and eating cake.

TUNE IN

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MUSCLE & FITNESS / APRIL 2018


Katrina Law on Instagram and Twitter: @katrinalaw.

/


E D G E

A S S

K I C K E R

By Michael Weinreb

ALL HAIL THE KING

The Walking Dead star KHARY PAYTON on his fitness essentials.

Y

ou may know Khary Payton by sound alone: For 16 years, he’s been the voice of numerous animated characters, including DC Comics hero Cyborg. But over the past couple of years, while playing dreadlocked Ezekiel, the mercurial “king” on AMC’s The Walking Dead, Payton has become a live-action hero with a tiger for a sidekick. The actor knows better than to share any secrets about TWD, which wraps up its eighth season this month, but he is willing to share some secrets he utilizes to stay fit.

TUNE IN

LIFTING AND CREATINE “When I got the audition, I had been hiking a lot in the hills of L.A. It’s steep, and I’d put my youngest daughter in my backpack and hike up. By the time I was done, my legs were rubber, and I got really lean. But I noticed that the comic book version of Ezekiel was a bigger guy. So I went back in the gym for four weeks, took some creatine, and put on eight pounds.”

BASIC TRAINING “We film in Atlanta where it’s hot and humid, and I lose weight if I’m not doing something. So I have this CrossFit-style regimen that’s just 20 minutes. I do five pullups, 10 pushups, and 15 body-weight squats. I do as many rounds as I can in 20 minutes. By the time I get halfway through, I’ve got to cheat on the pullups. By the time I’m done, I’m in a pool of sweat on the floor. My best is nine rounds.” 36

MUSCLE & FITNESS / APRIL 2018

TOP TOOLS

KHARY’S RECS WEIGHT VEST “When I’m hiking, I wear a weight vest, the V-Force short vest from weightvest.com. When you’ve got a 4-year-old on your back or a 25-pound weight vest on, you really feel it. But I don’t want to break my daughter, so I usually go with the vest.”

TRAIL SHOES “I have these Salomon hiking boots, the X Ultra 3 Mid GTX. They’re comfortable, and they’ve got a nice sole on them, so I feel like I can run when I want to run. One of my favorite things about hiking is running down the mountain.”

Photograph by Brad Buckman


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E D G E

I N S P I R A T I O N

By Kevin Gray

“I show people who I am, because maybe it can help them to make a change in their life, too.”

ALL HEART

NICK SANTONASTASSO was given a 30% chance to live. Now he’s living life to the fullest.

L

ast September, Nick Santonastasso competed in his first men’s physique contest, which focuses more on upper body. That was key, because Santonastasso was born without legs. He still placed third that day, which should be no surprise—he’s been beating the odds his whole life. Santonastasso was born with Hanhart syndrome—which results in undeveloped limbs or organs. He’s missing both legs, most of his right arm, and all but one finger on his left hand—and was given a 30% chance to live. Today, Santonastasso is a fitness model and motivational speaker who aims on spreading a message of positivity wherever he goes. But it wasn’t always like this.

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MUSCLE & FITNESS / APRIL 2018

“Middle school and the first years of high school were my lowest points,” says Santonastasso. “I was out of shape, depressed, and wondering, ‘Why me?’ ”

To build his confidence, Santonastasso joined the wrestling team. This led to him hitting the gym, which took some creativity. To work his chest, he’ll lift plates with his left hand while a friend holds his right side. To smash his back, Santonastasso rows his arms while someone presses on his triceps. For explosive power, he’ll flip 200-pound tires, which requires a hell of a lot of resolve. The physical transformation has been gratifying, but Santonastasso says it’s his ability to motivate others that drives him. He posts his workouts to his 390,000 Instagram followers (@nicksantonastasso) and speaks at schools, churches, and corporations. Even The Rock is a fan. The two met in Las Vegas last year, and Johnson called him an inspiration. For Santonastasso, that was just further reassurance that he’s on the right track. “The only limits we have are the ones we put on ourselves, and the only person who can make a change in your life is you,” he says. “I show people who I am, because maybe it can help them to make a change in their life, too.”

SANTO STRONG

SHOULDERS & BICEPS NOTE: This is a modified version of Nick’s usual shoulder and back workout. EXERCISE

SETS

REPS

FACE-PULL

4

15

HAMMER CURL

4

15

Photographs by Luis A. Battistini


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E D G E

HOW TO:

F E A T S

O F

S T R E N G T H

By Kevin Gray

DRIVE A GOLF BALL FARTHER Wind up and let it fly with these tips from a World Long Drive champion.

STEP 2 S TAY L O O S E . Hitting a ball 400plus yards is about more than just swinging your hardest. Instead, think about transferring power from the ground up, starting with your feet, then legs, core, shoulders, arms, and hands—right through the club and into the ball. “Swinging superhard can create tension and actually slow down your club speed,” Burke says. “It’s important to stay as loose as possible. Loose is smooth, and smooth is fast.”

Watch Tim Burke and other World Long Drive competitors in action at the Clash in the Canyon, April 24 at 7 p.m. EST on Golf Channel.

STEP 3 STEP 1

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MUSCLE & FITNESS / APRIL 2018

S M A S H T H AT B A L L . “If you’re right-handed, take the club back and load your weight on your right side, with your right hip coming back to ensure a full turn,” Burke says. Then uncoil all that torque and hit through the ball. Competition-winning drives won’t happen overnight, but with practice (plus strength and flexibility training), you’ll soon be everyone’s favorite scramble partner.

Illustrations by Mark Nerys

SCOTT MILLER ; GETTY

There’s more to crushing a golf ball down the fairway than just gripping and ripping it. First, get behind the ball, pick your target, and visualize the shot. “I close my eyes and try to see the shot before I hit it,” says Tim Burke, a former University of Miami pitcher turned two-time World Long Drive champion. “Also, relax your jaw. If that’s relaxed, you’re relaxed.” RELAX AND FOCUS.


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THE LATEST IN TRAINING, RECOVERY, AND GEAR

WORKOUT Lack time or motivation to get to the gym? This at-home workout blasts your entire body with just two pieces of equipment.

H

ey, we get it. Sometimes you don’t have enough time to hop in your car and trek to the gym. And other times you just feel like being a homebody. For these instances, you need a contingency plan. Luckily for you, we have the Emergency Workout. It utilizes just a pair of dumbbells and a pullup bar for a conditioning session that will tax all your major muscles, from head to toe. The best part? You’ll be done in less than 30 minutes.

Photographs by Edgar Artiga

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APRIL 2018 / MUSCLE & FITNESS

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T R A I N

W O R K O U T

1 DUMBBELL SNATCH

9 1 1

2

3

Start with a dumbbell between your legs. Hinge at the hips, bend over, and grab it with one hand. Drive your hips forward and pull with the arm to “throw” the weight up to the roof. (Remember to hang on!) The weight should travel in a straight line until your arm is fully extended overhead. Lower it to your shoulder and then back down to the floor. That’s 1 rep.

2 PULLUP

Hang from a pullup bar with grip at shoulder width or a bit wider. Pull your shoulder blades down and back so your rib cage rises— your neck should be long and your shoulders down. Pull your body straight up, leading the pull with your elbows (as with a dumbbell row). Pull until your chin is over the bar, then slowly lower yourself to a full dead hang.

SHORTS: N EW BA L A NC E SHOES: ASICS

DUMBBELL 3 SINGLE-LEG DEADLIFT In a shoulder-width stance, hold a dumbbell in one hand. Lift that same-side foot off the floor and hinge at your hips, balancing on one leg, until your torso is about parallel to the floor. (If balance is an issue, let the toes of your nongrounded leg scrape against the floor for better stability.) Once at the bottom, thrust your hips forward to slowly come back up.

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MUSCLE & FITNESS / APRIL 2018

THE WORKOUT EXPLAINED

Shot on location at Murder of Crows B arbell Club, Brooklyn, NY


By Lee Boyce, C.P.T.

4

5

5

5 DUMBBELL PUSH PRESS Stand with a dumbbell in each hand at shoulder level, using a neutral grip. Stay tight, brace your core, and use your legs to quickly dip and drive, helping “throw” the weight overhead. Lock out the arms at the top of the rep, and lower the weight slowly while keeping your core tight. Once the weight reaches the shoulders again (not sooner), quickly dip and drive with the legs to propel the dumbbells up again.

DUMBBELL 6 FLOOR PRESS Lie flat on your back in a bench press position, keeping a slight arch in your lower back and your knees either straight or bent. Hold a dumbbell in each hand. Remember to pull your shoulders back and raise your rib cage. Press the dumbbells away from the chest to full extension, then slowly lower them until the elbows contact the floor. Pause and repeat. S T AY A T H O M E

6

THE EMERGENCY WORKOUT DIRECTIONS: Perform exercises marked with letters in succession, resting 90 seconds at the end of each superset. EXERCISE

Grooming by Kristen Rug giero

SETS

REPS

1B DUMBBELL PUSH PRESS

4

10

2B DUMBBELL FLOOR PRESS

4

12

3B DUMBBELL BENTOVER ROW

3

12

APRIL 2018 / MUSCLE & FITNESS

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T R A I N

M O V E

O F

T H E

M O N T H

POWER UP

HOW TO DO IT

KB CLEAN AND PRESS

Become a stronger gym rat with this brutal full-body kettlebell exercise.

L

ove clean and presses for building power? Us, too. But you may want to trade that heavy-ass barbell for a kettlebell. For starters, doing a single-arm clean and press with a kettlebell still works your entire body—your legs during the squat, your upper back during the clean, and your shoulders during the press. And using one bell

By Andrew Gutman

1

Standing tall with a bell in one hand, hinge at the hips and allow the bell to travel back in between your legs.

challenges you to stay steady throughout the movement, strengthening your core and bolstering stability. But before doing this move, “you need to have your form down for the single-arm swing, front-rack position, and overhead press,” warns Nicolas Panebianco, a trainer at Trooper Fitness in New York City. Here’s how to do it.

2

Drive your hips forward and swing the bell up, squatting down to catch the bell in the front-rack position.

3

Stand up. Brace your core and set your lats. Then press the bell strictly overhead until your elbow is completely locked out. That’s one rep.

HOW TO FIX IT

KB BLUNDERS Correct these common bell errors, and you’ll be nailing the entire sequence in no time.

SINGLE-ARM SWING LIKE WATER

The swing is a foundational exercise that engages your lower body, core, and hip flexors. Using one arm further challenges the core. COMMON PITFALL: You squat the weight up, which is a no-no. “The kettlebell swing is a hip-dominant exercise,” Panebianco says. “Although your knees bend a bit, they’re just along for the ride.” EASY FIX: Simply be aware of how you move. Hinge at your hips and aim to feel a stretch in your hamstrings. SHORTS: FOU R L A P S SHOES: ASICS

FRONT-RACK POSITION This is the transitional position between the clean and the press, where you rest the bell on your elbow as you keep it tucked in. COMMON PITFALL: You’re gripping the handle with the center of your palm, hyperextending your wrist in the process (ouch). EASY FIX: Panebianco says to hook the bell with your fingers to keep your forearm vertical, which helps alleviate shoulder and wrist pain.

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MUSCLE & FITNESS / APRIL 2018

Photographs by Jay Sullivan

GROOMING BY CHRISTIE CAIOLA

KB OVERHEAD PRESS The final part of the movement, this will light up your core, shoulder, and lats if you do it right. COMMON PITFALL: You neglect your lats, bro. “Your lats are what will create a better base for you to press from,” Panebianco says. EASY FIX: Pull your shoulder blades down and flare your lats out to stabilize your shoulder joint for a better press.


A B S

By Jeff Tomko

&

PLANKS A LOT

Trainer RICH POWER’s plank variation will have you begging for mercy. Then begging for more.

R

ich Power is responsible for the core strength of Cleveland Browns linebacker Christian Kirksey and pro MMA fighter Paul Bradley. So imagine what he can do for you. To achieve a core on par with a pro athlete’s, give Power’s plate plank a try. A seemingly

benign variation of this gym staple, the plate plank has you holding a simple plank while pushing into a weight plate. (A thicker bumper plate will provide more stability; a thinner plate will make this move more challenging.) The instability of the plate combined with the tension you have to create by pushing into the weight to stay balanced forces your core to work overtime. To take it up a notch, Power suggests trying to push your body away from the plate while keeping it steady.

C O R E

T R A I N

“We’re not stationary people,” explains Power, an ex-boxer. “So why would I make you get in a plank and then say, ‘Be as still as you can be’? No, get into a plank and then stretch your core out. When you reach the plank out, you’re gonna go, ‘Ugh,’ and then breathe really hard. That’s your core working overdrive, and I’ll take that feeling all day long.” HOW TO DO IT

P L A N K P L AT E

1

Place your hands less than shoulder-width apart on a 45-pound plate that’s sitting on its side. Press into it firmly.

2

Begin walking your feet back until your legs are straight and your arms are straight and over the weight, resembling a plank position.

3 GROOMING BY AMBERLEE SCHONEWEIS

Holding the weight, begin pushing the weight into the ground for as long as possible. To make it more challenging, push your body away from the weight. You can also make it easier by spreading your feet apart or moving them forward.

CHECK OUT MORE

Photograph by Per Bernal

APRIL 2018 / MUSCLE & FITNESS

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T R A I N

T R A I N I N G

M E T H O D S

ONLY THE STRONG

The strongest athletes in the world use the classic Westside Barbell Method. Here’s how you can, too.

T

he Westside Barbell Club—an invitation-only gym in Columbus, OH— is known as the strongest gym on the planet. Its athletes have set more than 140 world powerlifting records. Behind its success is the Westside Barbell Method, the brainchild of founder Louie Simmons. It’s been said that if you don’t train at WSB, then you can’t say you train with the WSB Method. The atmosphere, the unique equipment, and the ability to train alongside Simmons and the world’s elite are big reasons behind the program’s success. Still, the tactics of the WSB Method are used regularly by lifters worldwide with admirable results. Here, we outline what you need to know so you can train this way, too.

WHAT IT IS The Westside Barbell Method follows a four-day split: two upperbody days and two lower-body days. The defining difference is

what Simmons calls the “conjugate method,” meaning joined together in pairs. Instead of separating speed and strength into distinct training blocks, like most strength programs,

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

Westside focuses on strength (maximal strength) and speed (dynamic effort) at the same time. Another major difference: Simmons has his lifters train with variations of the big three (squat, bench, and deadlift) for the max-effort days— think box squats, board presses, and deficit deadlifts. As for accessory work, you choose your own based on your weaknesses. Have trouble locking out your bench press? Double up on triceps. Get stuck in the hole on squats? Try box squats and band squats. Basically, pick three to four moves that will help your main three lifts, and do a few sets for many reps. It isn’t rocket science.

HOW IT WORKS Lifting heavy weight for low reps and then moving lighter weight (at

JUST BEAT IT

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MUSCLE & FITNESS / APRIL 2018

Photograph by Ian Spanier


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GET

LIT FOCUS I N T E N SIT Y PUMPS

T R A I N

T R A I N I N G

Westside, the term light is relative) for speed reps teaches the body to strain against a bone-crushing load while also applying rapid, violent force with the same movement. Also, using variations of the big three will prevent you from burning out (these variations are usually less strenuous on the body) and help you blow past plateaus since they also focus on different portions of the lift.

DO IT Four days doesn’t sound like a lot, but these will not be an easy four days. Also, you won’t have the world’s strongest lifters holding you accountable, so you need to be able to push yourself. Hard. As for what days to lift, the Westside lifters follow this split: Sunday: Dynamic-effort bench Monday: Maximal-effort squat/deadlift Wednesday: Maximal-effort bench Friday: Dynamic-effort squat/deadlift

M E T H O D S

Westside Barbell Method Follow this program for eight weeks and watch your maxes soar. DYNAMIC-EFFORT BENCH Do 9 sets of 3 reps with about 50% of your 1RM, focusing on technique and moving the bar quickly. Then perform relevant accessory work.

MAXIMAL-EFFORT SQUAT/DEADLIFT Work up to a 1- to 2-rep max of a wide-stance box squat with varying bars (Duffalo, spider, safety squat).

MAXIMAL-EFFORT BENCH Work up to a 1- to 2-rep max with a different bar or method (Duffalo bar, floor press, or close grip). Then perform relevant accessory work.

DYNAMIC-EFFORT SQUAT/DEADLIFT Do 10 sets of 2 reps with roughly 50% of your 1RM, focusing on technique and speed. Then perform relevant accessory work.

FOCUS UP

NEW FLAVOR

B R U T E S CIE N CE A box squat, shown here, trains the top portion of the squat.

Simmons is the owner of WSB and has been a strength consultant for the Green Bay Packers.

GNC.COM/BEYONDRAW Photographs by Ian Spanier


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T R A I N

C A R D I O

BATTLING ROPES

SCREW THE TREADMILL • Perform 20 minutes of steady-state cardio on an empty stomach. • Walk 3 to 5 mph on a treadmill at a 2 to 3% incline. • Do 4 to 6 30-second sprints at 95% intensity.

running cardio sets are insular and exclusionary. That said, just because none of those examples are exciting doesn’t mean lowerbody-focused cardio activities don’t have value. They target your body’s largest muscle groups (read: glutes, hamstrings, quads), which generally gives you more bang for your buck in the calories-perminute department. But to ignore the positive effects of upper-body cardio is to ignore emerging science on the effectiveness of it.

The above examples of M&F’s previously prescribed walking and

There are a multitude of cool

If you’re not a runner and don’t plan to become one, start embracing upper-body cardio.

T

wo reasons the treadmill became and has remained such a popular machine at the gym is because it’s easy to use and convenient to access. But whether you loathe running in place on a conveyor belt or are simply on the lookout for new cardio workouts, these upperbody sessions will fill that void.

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MUSCLE & FITNESS / APRIL 2018

THE LOWER-BODY BIAS

ELEVATING THE FOCUS

Photograph by Per Bernal


By Eric Velazquez, C.S.C.S.

WO R KO U T 1

B AT T L I N G R O P E S DO IT: For rope slams, the Tabata protocol is a strong option. These eight, all-out bouts of rope tussling will allow you to churn out more cumulative work at a high level of intensity, providing a higher metabolic payout. Pick at least two types of rope slams—two-handed slams and alternating waves are solid choices to start with—and go as hard as you possibly can for each work period.

EXERCISE

SETS

REPS

REST

SLEDGEHAMMER SWING WO R KO U T 2

DUMBBELLS DO IT: Justin Fortune (fortuneboxing .com) has trained world champion boxers like Manny Pacquiao and actors like Frank Grillo and always with a common training denominator: body-boiling intensity. One of his go-to exercises for developing upper-body stamina and carving out deltoids in his clients is a shoulder-beatdown protocol known as Fortune raises. THE WORKOUT: Set a timer for three minutes. Every 30 seconds, alternate between straight punches and dumbbell raise variations (front, lateral, and rear). Use three- to five-pound dumbbells and rest a minute between rounds.

SHUTTERSTOCK

WO R KO U T 3

tools to use at the gym these days—including tires, sledgehammers, battling ropes, and heavy bags—and many of them are ideally suited for increasing your body’s ability to torch belly goo. Hell, even a set of light dumbbells, put to good use, can set your metabolism (as well as your muscles) afire. In fact, a 2013 study in the Journal of Strength & Conditioning Research found that interval training with battling ropes provided fat-burning benefits similar to sprint training. The lab coats found that “an acute

10-minute bout of rope training in a vigorous-intensity workout, resulting in high heart rates and energy expenditure, meets previously established thresholds known to increase cardiorespiratory fitness.” Translation: There’s no need to run when you can slam ropes and get a crazy pump in the process. So we encourage you to skip your previously scheduled treadmill sesh and instead try any (or all) of the following routines to continue chiseling a lean, mean, showstopping physique.

TIRE AND SLEDGEHAMMER DO IT: If you have access to a tire and a sledgehammer, you have all the tools you need for an upper-body-focused workout that will torch your lats, delts, traps, and abs, along with a boatload of calories. Also, doing planks instead of resting will only help expedite the calorie burn. (Note: Be careful not to dome yourself with the sledgehammer.) Perform the below as a superset.

EXERCISE

SETS

REPS

PLANK

8–10

30 SEC.

APRIL 2018 / MUSCLE & FITNESS

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T R A I N

F O R M

C H E C K

2

4

1

STAY HIP

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MUSCLE & FITNESS / APRIL 2018

Photographs by Edgar Artiga


By Lee Boyce, C.P.T.

5

REASONS YOUR HANG CLEAN SUCKS The hang clean will build unmatched power—if you do it properly.

C L E A N U P YO U R

HANG CLEAN PULL WITH 1 YOU YOUR ARMS

LIFT TOO 2 YOU LIGHT

The hang clean requires triple extension. That is, you bend your knees and drive through your feet, then you shrug your shoulders and hop under the bar to land in the front-rack position. To eliminate the urge to pull with your arms, try armless cleans. Hold the bar and “dive” under it into your catch without using any first pulls.

Going heavier sounds like the enemy— and it is, for most exercises. But something as complex as an Olympic lift actually provokes better form when there’s a little load. Using your whole body to crank out a perfectly timed lift can be a fruitless endeavor if you’re too strong for the empty bar. Use a safe weight that you can still feel.

RACK POSITION START WITH 4 YOU 3 YOUR NEEDS WORK THE BAR TOO LOW

3

A weak rack position, in which your elbows dip forward, can cause you to drop the weight. The answer here usually lies in mobility and flexibility. Focus on mobility of the lats and triceps by performing drills to improve thoracic spine extension. This will help you stand taller and bring your elbows higher as you catch the bar.

A hang clean is meant to start just above the knees—not six inches off the floor. If you begin with the bar too close to the floor, then you risk activating the wrong muscles and reducing your power output. Even if it means taking the weight down a notch, start higher and make that movement snappier. Your lower back will also thank you.

5 YOUR SETUP IS POOR

5

Olympic lifts are about getting from point A to point B in the most efficient way possible: a straight line. Having too wide of a stance or too wide of a grip can screw up this path. Start with a hip-width stance, and place the hands just a couple of inches outside the legs on the bar. It’s OK to slightly jump and stomp the floor when catching a clean, and landing a bit wider with the feet is reasonable. But make sure the added width happens only at the end—not in your setup. APRIL 2018 / MUSCLE & FITNESS

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T R A I N

T I M E L E S S

M U S C L E

PERFORM PAST 40

THE PROBLEM: Your recovery sucks. It takes several days of rest before you feel ready to hit a muscle group hard again in the gym.

THE SOLUTION:

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MUSCLE & FITNESS / APRIL 2018

PICK YOUR SPOTS

which you’re adding weight in your sessions, will allow your body to adapt appropriately,” Sharp says. “This doesn’t mean don’t go heavy. Rather, take more time to build up to heavier weights. This also gives you more time to make sure your technique is spot-on, which is never a bad thing.” To improve your recovery, focus on nutrition. Within about 30 minutes after your workouts, consume 20 to 30 grams of high-quality whey protein powder, along with 10 to 15 grams of fast-absorbing carbs (e.g., a dextrose supplement, white bread, or a sports drink). This will maximize muscle recovery through increased protein

synthesis and the replenishment of glycogen stores. Finally: Aim for seven to nine hours of sleep per night. “It’s not about finding time,” Sharp says. “It’s about making time.” He recommends consistently going to bed at the same time—say, 10 p.m. If that’s not realistic, remember this: Not all your sleep has to occur at night. Make time in your day for a 30-minute siesta. “Grabbing a power nap can help a lot,” he says. SHUTTERSTOCK

First, don’t train for hours and hours. Or every day. “Poor recovery has two culprits,” says Carwyn Sharp, C.S.C.S., chief science officer of the National Strength and Conditioning Association (NSCA). “Overtraining and under-recovery.” To be clear: You can still hit it hard in the gym, provided you don’t go too hard for too long in a given workout. “Reducing the volume of your training, or the rate at

By Joe Wuebben


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KEEP IT LIGHT

SUMO BOUT

WO R KO U T

Boost your pulling power and cardio capacity with one brutal barbell move.

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MUSCLE & FITNESS / APRIL 2018

high pull is that it improves power in the posterior chain, namely the hamstrings, glutes, and lower back,” says Brian Strump, owner of CrossFit Steele Creek in Charlotte, NC (crossfitsteelecreek.com). “The lift will also impact the upper traps and midback musculature.” The “sumo” stance (feet wide, toes pointed outward) is useful for those with lower-back issues. It puts you in a more upright torso position compared with standard deadlifts. As for the conditioning element, your heart and lungs will be tested. Try the WOD at right at the end of your next workout, using the SDHP pointers below it.

DIRECTIONS: Perform five rounds of the following.

FOR TIME: 10 sumo deadlift high pulls 20 pushups SUMO DEADLIFT HIGH PULL STEP 1: Position your feet outside of shoulder width, toes pointed out. Grab the bar with a narrow grip, inside your shins. STEP 2: Keep your butt low, back flat, and knees pointed outward coming out of the hole. Engage your core. Pull the bar explosively straight up your body. STEP 3: Reach full hip and knee extension, then execute the “high pull” until the bar is just below your chin. STEP 4: Let the bar fall back to the floor, keeping your core tight throughout to protect the lower back. Photographs by Per Bernal

GROOMING BY ADRIANA BENA

aking a big strength-andpower lift and adding a conditioning element to it is a CrossFit hallmark. Exhibit A: the sumo deadlift high pull (SDHP), an exercise so deeply woven into the CrossFit fabric that it remains one of the nine “foundational movements” taught at the Level 1 certification course. The move is pretty selfexplanatory: a sumo deadlift extended into a high pull to maximize range of motion and overall bang for your training buck, particularly for the crucial backside muscles. “One of the benefits of the sumo deadlift

SUMO DEADLIFT HIGH PULL WOD


T R A I N

O B S T A C L E

C O U R S E

By Mark Barroso, NSCA-C.P.T.

THROUGH THICK AND SKIN

No matter what endurance event you’re competing in, these expert tips will help protect your skin.

W

hether you’re gearing up to trudge through a mud- and rock-laden obstacle-course race, attempt a century ride, or run like Forrest, logging extreme mileage can wreak havoc on your skin. From frictioninduced blisters to damaged toenails, these problems suck. And they’re all too common. So before you throw on your short-shorts and joggers, follow the tips below to prevent the most common endurance-related skin issues.

THAT’S TIGHT

SKIN SINS

S H A K E O F F D E R M I S D I F F I C U LT I E S BLISTER WHAT IT IS: A small serum-

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MUSCLE & FITNESS / APRIL 2018

WHAT IT IS: A sore rash,

which usually appears on the inner thighs, heels, and underarms. THE CAUSE: “Friction, moisture, and heat between your coarse-fibered shirt, pants, and undergarments cause chafing,” Adams says. “It usually happens with races of half-marathon distance or farther.” THE FIX: Invest in moisturewicking clothes such as compression shorts. Also, if the area gets red, apply a lubricant like Vaseline. If it doesn’t get better, go see a dermatologist.

JOGGER’S TOE WHAT IT IS: Repeated pressure applied to the toes, which can cause a host of unpleasant issues. THE CAUSE: “When the longest toe bears the brunt of the body’s pressure, longterm changes occur on the skin of the toe and nail,” says Adams. “A callus may build on the toe, bleeding might occur, or athletes may lose their toenail altogether.” THE FIX: This one is easy— find shoes that your toes don’t press against. Your local running store can outfit you with the right footwear for your specific needs.

F R O M T O P : S T O C K S Y; E R I C A S C H U L T Z

filled bubble that appears on the skin. THE CAUSE: “Blisters are caused by friction between your equipment and your sweaty skin, which creates a split in the top layer of the skin,” says Brian Adams, M.D., professor and chair of dermatology at the University of Cincinnati College of Medicine. THE FIX: Reduce moisture by applying a drying agent like talcum powder. And never pop a blister. Simply prod it with a thin needle to slowly release the pus.

CHAFING


M O B I L I T Y

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

PUT YOUR BEST FOOT FORWARD

Don’t let pesky foot pain be your Achilles’ heel.

G E T T Y I M AG E S ; S H U T T E R S T O C K

P

lantar fasciitis, which can feel like a scorpion is digging into the bottom of your feet, can turn your daily gym session or even a simple stroll to the supermarket into a hellish experience. If this sounds like your dayto-day, know you’re not alone. One in 10 Americans will deal with plantar fasciitis (PF) in their lifetime, according to a study in the Journal of Research in Medical Sciences. Read on to learn more about PF, then gain a foothold on the problem by tackling the recommended stretches.

THE CAUSE The most common causes of plantar fasciitis are being overweight, lacking toe strength and mobility, and participating in high-impact activities like jumping and sprinting. However, a lesser-known cause is not doing enough dorsiflexion (aka pointing your toes toward the sky). Doing this counteracts the constant downward position our toes are usually in, which can leave the fascia tissue tighter than Scrooge’s wallet.

T R A I N

THE FIX One good step is to treat yourself to a foot massage. This increases the blood flow, making the tissue more malleable—because if the tissue is too tight, even stretching won’t do you too much good. If that’s out of your budget, loosen up the fascia by rolling the bottom of your foot on a lacrosse ball or golf ball. Then move on to the stretches below, which involve dorsiflexion and extension. Finally, make it a point to extend and flex your individual toes throughout the day. As simple as it sounds, it’ll counteract foot pain.

MOBILITY

STOMP OUT FOOT PAIN FOR GOOD EXERCISE

REPS

*

THE PROBLEM Your fascia tissue—which connects your heel to your toes—is inflamed, and the pain is debilitating. Even the most basic tasks make you wince.

TOE FLEX AND EXTEND

1 MIN.* *

*Each foot.

DIG DEEP

Use a hard ball, like a golf ball, to loosen up the fascia.

ALL DAY, EVERY DAY

APRIL 2018

MUSCLE & FITNESS

61


By Andrew Gutman

R E C OV E R

INTRA-WORKOUT WHAT IT IS Intra-workout nutrition refers to food— usually in the form of a shake—that you consume during your training session. “Normally, you should take in easily digestible fuel to supply readily usable energy for exercise,” Triana says.

HOW IT WORKS Consuming easy-to-digest nutrients midtraining slows down the breakdown of muscle proteins, supplies the body with readily available energy for you to burn as fuel, and speeds the recovery process. One study published in the Journal of Bioscience, Biotechnology, and Biochemistry found that participants who ingested 15 grams of dextrin worked out at a higher intensity and actually perceived the exercise to be easier.

RECOVER LIKE A PRO Consuming a shake mid-workout can jump-start your recovery.

R

ecovery is what matters intra-workout nutrition,” Triana when it comes to acquiring says. “It will give you that leg up.” next-level strength. You At right, Triana breaks down what probably know that, which is you need to know. why you also probably have a post-workout shake A HEAVY on hand for when POUR you’re done hitting the iron. But what you may not know is that your body can sense when you’re inflicting damage to it from your first rep. As a result, it starts the recovery process midworkout, according to Andrew Triana, a world-renowned strength coach to elite-level strongmen competitors. “If you want to nip soreness in the bud and get a head start on your recovery, consider

62

MUSCLE & FITNESS /

IS IT FOR YOU? Triana says you should practice intra-workout nutrition if you didn’t eat enough within two to three hours pretraining, you won’t be able to get in a meal within 90 minutes after your workout, you train at a low to moderate intensity for 80 minutes or more, or you train at a moderate to high intensity for 45 minutes or more. Keep in mind that these times should equal your actual work time, not your total time in the gym.

HOW TO DO IT For carbs, Triana suggests taking in 20 to 100 grams (depending on your level of training intensity) from a quality dextrin powder. For the protein portion, aim for five to 25 grams (again, depending on the intensity) from sources like essential amino acids or hydrolyzed proteins (whey, casein, beef, or soy). Lastly, Triana notes that you should be generous with the amount of water you use to avoid a dense, unappealing shake.

Andrew Triana is a strength coach and a co-owner of the Performance Vibe, a fitness community. For more, visit the performancevibe.com.

Photographs by Edgar Artiga


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T R A I N

C H A L L E N G E

By Joe Wuebben // Challenge by Jim Smith, C.P.P.S.

HAPPY HOUR

WHEN TO DO IT

To test your grit and strength, spend an hour at the bar—the barbell, that is.

“This challenge is brutal and will leave you broken for a couple of weeks after,” Smith says. “So perform it only two or three times per year.”

WHAT IT IS

WHAT TO EXPECT

A test of strength and stamina that has you perform one deadlift rep using 80% of your one-rep max (1RM) at the top of every minute— resting for the remainder of the minute—for 60 straight minutes. This is known as “every minute on the minute,” or EMOM for short. “The EMOM scheme allows for

consistent rest periods throughout the challenge, but you’ll also have to develop muscular endurance to be able to continue as the reps progress,” says Jim Smith, C.P.P.S., owner of Diesel Strength & Conditioning (dieselsc.com). If an hour sounds too daunting, cut it to 45 or even 30 minutes. Trust us, it’ll still be difficult.

During the challenge, you’ll actually feel like the weight is decreasing as you hit your groove. “The bar will just start flying up,” Smith says. But as you hit 30 to 45 reps, it’ll feel heavy again.

PERFORMANCE TIP For this challenge, Smith highly recommends using both chalk (for a better grip) and a lifting belt. “Try to expand your belly into the belt, and hold this brace for the entire rep,” he says.

U P YO U R GA M E

PREP WORK DIRECTIONS: Before taking on the challenge, Smith advises training with some of these moves for three to four weeks prior.

DEADLIFTS Do 12 sets of heavy singles with 2 to 3 minutes of rest between sets. For Week 4, decrease the rest periods to 45 seconds.

POSTERIOR CHAIN EXERCISES Perform glute-ham raises, good mornings, sled-dragging variations, back raises, rack pulls, and other deadlift variations.

CORE, UPPER-BACK, AND GRIP MOVES Try ab rollouts, weighted crunches, pullups, and heavy shrugs and rows to smash your core and back. For grip, do heavy farmer’s walks, as well as deadlifts with a double-overhand grip.

STRENGTH GAUGE

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MUSCLE & FITNESS / APRIL 2018

Photographs by Edgar Artiga


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T R A I N

F I N I S H E R S

LEGS OF JELLY Push your wheels to the limit on your next leg day with this challenging circuit that will bolster your stability.

TRX SUSPENDED LUNGE

Drive your suspended leg backward and squat down until the bottom of your front thigh is parallel to the floor. TOP: CHAMPION C9 SHORTS: FOU R L A P S SHOES: ASICS

GROOMING BY CHRISTIE CAIOLA

WHEN TO USE IT At the end of leg day. If you’re pressed for time, do it on its own as a quick lower-body workout.

WHY DO IT “Adding these suspension trainer exercises to the end of your workout will give you a final burn,” says Zack Van Wagoner, a trainer and a TRX coach in San Francisco. “These moves also target the smaller stabilizer muscles you might have missed when doing exercises like leg extensions and hamstring curls.” 66

MUSCLE & FITNESS / APRIL 2018

GET IT DONE Adjust the suspension trainer strap to midcalf. Perform two to four rounds, depending on your level of conditioning, with as little rest as possible. (Try to limit yourself to 15 to 30 seconds between rounds.) Photographs by Jay Sullivan


By Adam Bible

WO R KO U T

LEGS FINISHER TRX HAMSTRING CURL

Curl your heels toward your butt and stop when you feel your hamstrings contract. Hold for 1 second, then reverse.

TRAINER TIP

DIRECTIONS: Perform two to four

rounds of the following moves. EXERCISE

REPS

* TRX HAMSTRING CURL

10–15

*Per leg.

TRX HIP PRESS

Plant your palms firmly on the ground. Drive your hips up, squeezing your glutes at the top of the movement. APRIL 2018 / MUSCLE & FITNESS

67


T R A I N

R E C O V E R Y

By Eric Velazquez, C.S.C.S.

GLIMPSE THE FUTURE

NovoThor light pods are popping up in gyms across the U.S.

LASER FOCUS

Whether you’re looking to lift more, train longer, or recover faster, lowlevel laser therapy could help.

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MUSCLE & FITNESS / APRIL 2018

T H E L O W D O W N O N L L LT WHAT IT IS

THE CLAIM

THE SCIENCE

THE VERDICT

Known to lab coats as low-level laser therapy, or LLLT, zapping your muscle tissue postworkout has been used to improve performance for years, and the science is finally catching up. Those looking to partake can use full-body pods and wands to administer light, set to a particular wavelength, to their muscles. Laser lovers are counting on it being more ubiquitous in years to come.

It’s speculated that when applied, the light reacts with certain enzymes involved in the electron transport chain in mitochondria. The alleged results: reduced inflammation and pain and improved blood flow, softtissue healing, muscle recovery, and brain capacity.

There have been multiple studies and metastudies that have found the following to be true with LLLT: a) faster muscle recovery due to the removal of blood lactate; b) increased muscle oxygen uptake, meaning you can train harder for longer; and c) improvements in memory capacity and metabolism function.

LLLT is still a nascent concept, so it might be a while before you find light pods in your gym. But more believers are emerging. In addition to the Oregon Project at Nike, the Arizona Cardinals, Phoenix Suns, and Utah Jazz use LLLT as a performance enhancement. Also, CryoUSA is installing NovoThor light pods at fitness facilities around the country, including CrossFit Garden City in New York.

CR2 STUDIOS

hat’s your favorite form of body therapy? Foam rolling? Sports massage? Maybe getting your sweat on in the sauna? Well, here’s a new one for you: using a freakin’ laser beam to boost performance, soothe aching muscles, and speed up recovery. And yes, we’re serious.

R E C OV E R


By Shawn Donnelly

THE RIGHT STUFF

PERFORM

4 POWERFUL SUPPS ION V2X WHAT IT IS: A revo-

lutionary evolution of the successful pre-workout line, providing you with two flavors instead of one in a reusable tin to allow for customization. MATHISON SAYS: “When you take it, you can feel that energy, that focus, that tunnel vision. It just gets you amped.”

PROTEIN BARK WHAT IT IS:

A first-of-its-kind indulgent treat, leveraging the growing bark craze into a high-protein, highperformance snack. MATHISON SAYS: “I love having a graband-go snack option with great macros that tastes amazing. It’s a game changer.”

SST CUTS WHAT IT IS: An all-

FUEL YOUR BEST SELF Achieve peak performance by taking your sports nutrition game to the next level.

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MUSCLE & FITNESS / APRIL 2018

upgrade your supp regimen. “Taking the right supplements every day is very important for me,” says Scott Mathison, a fitness model, Performix athlete, and actor. “It’s this ritual for me. It just makes me feel complete, and it allows me to perform at my best.” At right, Mathison lists four of his favorite new supplements on the market and explains why he finds them so beneficial.

MATHISON SAYS:

“SST Cuts delivers the benefits of four to five products in one. It helps me maximize my supplementation and time.”

SUPER MALE T + HGH WHAT IT IS: A supplement for adult men that naturally supports healthy testosterone activity and increases HGH levels by 333%. MATHISON SAYS:

“Your HGH and testosterone production drops in your 30s. I’m 33 now. But with this supplement, I feel stronger and more energetic.”

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WHAT’S IN THE FRIDGE THIS MONTH

FOOD STYLING BY CH

SMARTER FATS

EAT FOOD, BURN FAT

The secret to fat loss? Stuffing your face with these dishes. Let’s get started. Photographs by Jarren Vink

Î

APRIL 2018 / MUSCLE & FITNESS

73


SHOWN ON PREVIOUS PAGE

PRO TIP

PORK TACOS WITH KIMCHIMANGO SALSA S E RVE S 4

Why it’s a fat burner: Kimchi is laced with capsaicin, the compound that gives chili peppers their kick. A 2015 study found that capsaicin increases the fat-burning effect of exercise. 1 lb pork tenderloin, sliced into ½-inch-thick rounds Salt and pepper, to taste 1 tbsp grape-seed or canola oil 1½ cups chopped kimchi 1 cup cherry tomatoes, halved 1 orange bell pepper, diced 1 mango, diced 2 scallions, thinly sliced ⅓ cup chopped cilantro 1 small avocado ½ cup sour cream 1 tsp lime zest 12 large lettuce leaves 1. Season pork with salt and pepper. Heat oil in a large skillet over medium heat. Add pork slices and heat until cooked through, about 3 minutes per side. 2. In a bowl, toss together kimchi, tomatoes, bell pepper, mango, scallions, and cilantro. 3. Place avocado, sour cream, and lime zest in a food processor or blender and blend until smooth. 4. Divide pork among lettuce leaves. Top with kimchi salsa and avocado cream.

THE MACROS

74

300

25g

CALORIES

PROTEIN

15g

16g

CARBS

FAT

MUSCLE & FITNESS / APRIL 2018

MATCHA CHIA PUDDING S E RVE S 4

Why it’s a fat burner: Made by grinding tea leaves into powder, matcha may positively impact genes associated with fat metabolism. 2 cups unsweetened almond milk 1 banana 2 tbsp honey 2 tsp matcha green tea powder 1 tsp vanilla extract ½ tsp ground ginger Salt, to taste ⅓ cup chia seeds ¼ cup unsweetened coconut flakes ¼ cup chopped unsalted pistachios

1. Place milk, banana, honey, matcha, vanilla, ginger, and a pinch of salt in a blender and blend until smooth. 2. Pour mixture into a container and stir in chia seeds. Let mixture sit for 10 minutes, stirring often. Chill for at least 3 hours. 3. To serve, top with coconut flakes and pistachios.

THE MACROS

204

5g

CALORIES

PROTEIN

24g

11g

CARBS

FAT


FAT AS FAT BURNER

BULK LIGHTLY

APRIL 2018 / MUSCLE & FITNESS

75


By Toby Amidor, R.D.

GRAB ’N’ GO

Make this colorful salad in a mason jar for a quick, healthy, portable meal that will store up to five days.

MASON JAR COBB SALAD S E RVE S 4

Cooking spray 4 slices lean turkey bacon 1 avocado, cut into cubes Juice of ½ lemon ½ cup light blue cheese dressing 1 cup grape tomatoes, halved 1 cup sliced cucumber 2 cups chopped romaine lettuce 1 cup frozen corn kernels, thawed 4 large boiled eggs, coarsely chopped

QUICK TIP

THE MACROS (PER SERVING)

/

337

18g

CALORIES

PROTEIN

21g

21g

CARBS

FAT

Photograph by Brian Klutch

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

1. Coat a medium skillet with cooking spray and heat over medium heat. Add turkey bacon and cook until crispy, 3 to 5 minutes, turning slices over halfway through. Transfer bacon to a paper-towel-lined plate. Let cool, then crumble bacon. 2. Toss avocado cubes with lemon juice to prevent browning. 3. Prepare 4 mason jars: Add 2 tbsp blue cheese dressing to the bottom of each jar. Then layer in ¼ cup tomatoes, ¼ cup cucumber, ½ cup lettuce, ¼ of the crumbled bacon, and ¼ cup corn. Top each salad with ¼ of the cubed avocado and ¼ of the chopped egg. 4. Seal jars and store in refrigerator until ready to eat. 5. To serve, just shake the salad into a bowl.


F O O D

By Kevin Gray

FRY’S THE LIMIT

Regular fries vs. sweet potato fries.

O

n its own, the humble potato is not too exciting. But when cut into sticks and deep-fried, the unassuming tuber becomes the lauded french fries, which are perhaps America’s most popular side dish. Since you’ll likely crave fries at some point, we set out to find which is healthier: the regular kind or the sweet potato variety. In terms of calories, carbs, fiber, and protein, “they are quite similar,” says Amy Goodson, a sports

3g

dietitian in Dallas who has worked with the Dallas Cowboys and the Texas Rangers. Both fry types are loaded with potassium, and sweet potatoes provide a healthy dose of the antioxidant beta-carotene. So it’s less about which fries you choose and more about how you prepare them. “Keeping the skin on is a good idea, since that’s where some of the fiber is found,” Goodson says. “Frying causes food to soak up more oil, but if roasted or baked, fries can be a

1g

E A T

great side dish and fairly healthy. The key things are your portion size and what you eat them with.” If you’re really looking for a healthy side, try another vegetable or a salad. But don’t assume that baked potatoes are any better than fries, especially if they’re loaded with butter and sour cream. Since both types of fries provide similar nutrition, choose your favorite—just eat it in moderation. Pressed to pick one, Goodson gives sweet potatoes the nod for their beta-carotene. Lastly, ditch the ketchup. Instead, combine a packet of powdered Ranch mix with Greek yogurt for some added protein.

FIGHT CARD

REGULAR FRIES VS.

274

F I G H T

SWEET POTATO FRIES

2g

4g

PROTEIN

188

C A M E R O N W H I T M A N / S T O C K S Y; SAMANTHA LINSELL/STOCKFOOD

Serving: 3½ ounces

9g 28g

19g

14g W I N N E R : S W E E T P O TATO F R I E S APRIL 2018 / MUSCLE & FITNESS

77


E A T

T A S T E

T E S T

By Shawn Donnelly

THAT’S A WRAP

1 EVOL CILANTRO LIME CHICKEN M & F TA S T E R AT I N G : 2.89

Which microwave burrito is tastiest? And which is healthiest? M&F staffers investigate.

G

ordon Ramsay would never serve one, but microwave burritos do the trick when you’re facing a time crunch or a lack of resources. Just watch out for salt overload. “Microwave burritos are frozen food, and with all frozen food, you have to watch the sodium,” says

Jennifer Agustines, R.D., of Tampa, FL. “Look for burritos with less than 600mg of sodium. Anything much higher than that can lead to problems like dehydration and high blood pressure.” As for which tastes best, M&F staffers rated five popular burritos from 1 (gross) to 5 (delicious).

1

Most staffers found this burrito to be lacking in flavor. “Just tastes really bland,” says Web producer Tom Briechle. But Agustines approved: “Very little sodium and a good amount of fiber and protein.”

2 RED’S STEAK & CHEESE BURRITO M & F TA S T E R AT I N G : 3.00 Staffers were split on this one. “I’d need a few Modelos in me before eating this,” says associate editor Andrew Gutman. The dietitian liked the protein but deemed its sodium—650mg—to be a bit high.

3 AMY’S CHEDDAR WITH BEANS & RICE M & F TA S T E R AT I N G : 3.56 2

Amy’s hearty flavor won staffers over. “I wouldn’t kick this burrito out of bed,” notes digital copy chief Andrew Corselli. And the dietitian loved its organic ingredients and whole-grain tortilla.

3

4 GLUTENFREEDA BEEF & POTATO M & F TA S T E R AT I N G : 2.89

4

While some folks found this burrito to be a bit tasteless, others liked it. “This has just enough flavor,” says senior video producer Sarah Pusateri. The dietitian knocked it for its 14 grams of fat but called it a solid gluten-free option.

5 SUKHI’S CHICKEN TIKKA MASALA M & F TA S T E R AT I N G : 3.33 This street wrap earned mostly positive reviews. “I like the spice and texture,” notes digital editor Justin Fenner. “There’s some sweet heat.” The dietitian THE was less impressed. “It has DIETITIAN’S FAVORITES 680mg of sodium,” says 1. Agustines. “That’s a lot. 2. And I wish the tortilla 3. were whole grain.” 4.

5

5.

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Photograph by Brian Klutch


4

3

PERK UP

From cans of cold brew to protein-infused K-Cups, these products will keep you caffeinated and crushing your workouts.

1 KIMERA KOFFEE 2

1

2

CUP-O PROTEIN COFFEE

COLD 3 TRIDENT BREW NITRO

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START 5 ALPINE INSTANT COFFEE

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E A T

F O O D

I D

By Jenna Werner, R.D.

PISTACHIOS Nicknamed the “skinny nut,” pistachios are low in calories and fat and rich in fiber and antioxidants. Tip: Buy them in-shell so you don’t eat them as fast.

PEANUTS Peanuts provide great protein— 7 grams per 1-ounce serving (about 30 nuts). But don’t buy them salted—it’s too much sodium. Opt for unsalted and, if you want, add a little sea salt.

WALNUTS The big benefit with walnuts: They’re the only nuts that contain significant amounts of ALA, an omega-3 fat that reduces inflammation and is good for your heart.

CASHEWS Cashews boast the lowest fat content per ounce of any nut, and they contain high levels of two nutrients that are good for your eyes. They also have solid protein—5 grams per 18 cashews. 82

MUSCLE & FITNESS / APRIL 2018

Photograph by Brian Klutch


S P O T L I G H T

By Jed Frost

E A T

QUICK SIX

VELOSITOL FACTS NOTE: Velositol was determined to be safe at the recommended serving of 2 grams per day in protein drinks, meal-replacement bars, energy bars, and protein bars.

DOUBLES THE 1 ITPOWER OF PROTEIN. A recent study shows the dietary complex of amylopectin and chromium in Velositol doubles the muscle protein synthesis (MPS) rate compared with what was seen with whey protein alone.*

WORKS IN 2 ITA SINGLE DOSE. In this same clinical study, Velositol was shown to increase MPS after a single dose.* This is a major finding, because it means you don’t have to take this ingredient for weeks and weeks to start experiencing its muscle-building benefits.

IT ACCELERATES 3 AND BOOSTS MUSCLE PROTEIN SYNTHESIS. MPS starts immediately after you begin exercising and can continue for as long as 48 hours post-workout. Velositol is designed to boost the increase in MPS from protein intake and exercise.

THE MAIN INGREDIENT

Unleash the muscle-building power of protein by using products that contain Velositol.

SHUTTERSTOCK

A

s anyone from Walter White to the founder of Papa John’s will tell you, a product is only as good as the ingredients inside it. Use subpar ingredients and the end result will be, well, subpar. On the other hand, mix in a game-changing ingredient, and the product has the potential to become something truly special. If this ingredient is blended into a training supplement, it can help you break through plateaus in the gym and take your physique to astonishing levels.

Velositol, a revolutionary creation from Nutrition 21, appears to be such an ingredient. What makes Velositol so effective? Here are six ways it boosts your body.

Look for products with the Velositol logo, and for more information, go to nutrition21.com.

PROMOTES 4 ITLEAN BODY MASS. By enhancing protein’s power, Velositol also activates mTOR, a cellular protein that plays a vital role in building lean body mass. So Velositol doesn’t just help you pack on muscle, it also assists you in sculpting a ripped, lean physique.

SUPPORTS QUICKER 5 ITMUSCLE RECOVERY. By increasing muscle protein synthesis, Velositol improves the body’s ability to repair muscle damage due to exercise, thereby speeding up recovery. Which is good news for lifters of all ages.

IT ENHANCES 6 INSULINOGENIC FUNCTION. Velositol’s novel dietary complex of amylopectin and chromium supports greater amino acid uptake into muscle cells and stimulates muscle protein synthesis.

*When combined with 6 grams of whey protein. APRIL 2018 / MUSCLE & FITNESS

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E A T

H E A L T H Y

C H E A T

CLASSICALLY BAKED Make this healthy, world-renowned dish the next time you’re craving Italian food.

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BAKED CALAMARI S E RVE S 8

FOR TARTAR SAUCE ½ cup low-fat sour cream 2 tbsp Dijon mustard 2 tbsp nonpareil capers, drained and rinsed 2 stalks celery, finely chopped 84

MUSCLE & FITNESS / APRIL 2018

1. Preheat oven to 400°F. 2. Lightly coat calamari with egg whites and then breadcrumbs. 3. In a large nonstick baking dish, toss calamari with olive oil. 4. Bake for 7 to 8 minutes. Turn calamari

THE MACROS

256

19g

14g

13g

CALORIES

PROTEIN

CARBS

FAT

Photograph by Brian Klutch

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

FOR CALAMARI 2 lbs clean calamari, cut into ½-inch rings 5 egg whites 1 cup breadcrumbs ⅓ cup olive oil 1 lemon, cut into wedges


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E A T

S U P P

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M O N T H

EXPLOSIVE GAINS

Take your testosterone levels to new heights with MHP’s T-Bomb 3Xtreme.

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or more than a decade, men have used MHP’s T-Bomb to naturally support higher testosterone levels. That’s because it has always worked. Now MHP has taken an effective product and improved it. Which means if you want to add muscle mass, increase strength, boost performance, enhance libido, and feel your best, give MHP’s T-Bomb 3Xtreme a try. This powerful, 100% natural testosterone booster

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NEW TECHNOLOGY The driving force behind T-Bomb 3Xtreme is its revolutionary five-phase hormone-optimizing system, which increases free testosterone levels while keeping

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other hormones, like estrogen, sex-hormone-binding globulin, and dihydrotestosterone, in check. It also improves receptor sites signaling to upgrade your body’s anabolic environment. The result: optimal testosterone enhancement for maximum muscle building and performance.

BACKED BY SCIENCE Research with elite athletes at the University of Tampa Human Performance Laboratory showed that Clinical Strength T-Bomb 3Xtreme not only increased total testosterone but also resulted in 32% greater bioactive free testosterone in just six weeks— without increasing estrogen levels. Researchers gave T-Bomb 3Xtreme to athletes training upwards of 10 times per week for six weeks. The workout conditions were so intense that the control athletes who did not supplement with this test booster actually suffered from decreased free T levels. But the athletes using T-Bomb 3Xtreme every day experienced elevated testosterone and increased free testosterone.

MHP T-BOMB 3XTREME

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APRIL 2018


> Kettlebells are an ideal tool for building size and burning fat—especially when they’re used with these five workouts.

BY ERIC VELAZQUEZ, C.S.C.S. /// PHOTOGRAPHS BY PER BERNAL

APRIL 2018 / MUSCLE & FITNESS

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K E T T L E B E L L T R A I N I NG

matter of debate, but some of the earliest available documentation from 18th-century Russia points to their use as a known weight quantity in the measure of grains. From there, it was only a matter of time before strength fanatics caught on to their utility as a fitness tool. Early in the 20th century, well-traveled strongmen like Eugen Sandow (yes, that Sandow) began featuring kettlebells in their shows. However, subsequent wars caused a divide between Western and Eastern training methodologies, and the humble kettlebell fell out of favor with the training public. Now, of course, they’re back in full force.

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Shot on location at Global Fitness, Gardena, CA

GROOMING BY ADRIANA BENA

T

HE ORIGIN OF KETTLEBELLS REMAINS A

“Kettlebells are popular because they are extremely efective and efficient and don’t take up much space,” says Max Shank, a fitness author and the owner of Ambition Athletics (maxshank.com). Shank’s love afair with kettlebells isn’t unfounded. Ask a room full of fitness experts why they like kettlebells so much, and you’re bound to get a host of overlapping answers, ranging from their ability to build strength, power, and mobility to their versatility as a fat-burning, physique-carving wonder tool. Even better: Science backs up these claims. A 2010 study published in the Journal of Strength & Conditioning Research found that kettlebells provided subjects with a boost in their three-rep-max (3RM) bench press and 3RM clean and jerk, as well as lowerback endurance. Another study published in the same journal that year showed kettlebells also provide lifters a swift kick to the metabolic gonads, increasing subjects’ VO2 max by statistically significant levels. Similar studies on bells have shown improvements in testosterone and growth hormone release, both of which play a huge role in how big, strong, and lean you can become. “Some people call the kettlebell the Swiss Army knife of gym equipment,” says Allan Phillips, C.S.C.S., a StrongFirst Level II kettlebell instructor. “You can train many athletic qualities at a very high level using only a single kettlebell. Not many other modalities can match that versatility.” So if you’re interested in improving your kettlebell proficiency, try one of the routines that follow. Then, once you’re comfortable with the basics, you can try freestyling a few routines of your own. Already a kettlebell connoisseur? Don’t worry, we have a few routines that will challenge you, too.


BASIC BELL WORK EXERCISE

SETS

REPS

REST

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K E T T L E B E L L T R A I N I NG

:

LEVEL UP GUESS WHAT: You don’t have to train with only kettlebells to reap their functional benefits. In fact, you can maximize your training efforts by incorporating them into other lifting, body-weight, or cardio routines. Try this threephase workout from Phillips to build power, strength, and kettlebell skill. I N T E R M E D I AT E

W O R K O U T : PA R T A Perform as a circuit for 3 to 5 rounds. EXERCISE

REPS

PULLUP

1

PULLUP

1

I N T E R M E D I AT E

W O R K O U T : PA R T B EXERCISE

SETS

REPS

PHILLIPS SAYS: “For the negatives, get the bell overhead any way you can—press, push press, snatch, or bent press. Assume your lockout position with the bell extended overhead and then slowly lower the bell down into your rack position from which you would normally press. This technique helps address sticking points in the middle range of the press.”

I N T E R M E D I AT E

W O R K O U T : PA R T C EXERCISE

SETS

REPS

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KB POWER SWING X

Stand with a bell resting in front of you on the floor. Hinge at the hips to bend over and grab the handle (or horn) with both hands. Hike it back between your legs and then drive your hips forward until the bell reaches chest or eye level. Let it swing back between your legs and then complete the next rep.

PHILLIPS SAYS: “Power swings are where you park the bell in the start position after each rep. This variation is better for heavy, high-weight sets over higher-rep, low-weight sets. You should use approximately 80 to 90% of your one-rep max.”


:

BOTTOMS UP THE UNIQUE DESIGN of the kettlebell allows for lots of unique ways to challenge yourself—most notably through bottoms-up variations. As the name implies, bottoms-up moves have you hold the bell so that the butt (or bottom) of it is facing toward the ceiling. This creates a ton of instability, which challenges the stabilizers in your core and shoulders. Try the following workout, created by Mike Salemi, a Kettlebell Master of Sport (mikesalemi.io), which also incorporates two bells, further raising your kettlebell game. A D VA N C E D

WORKOUT Perform as a circuit for 3 to 5 rounds. EXERCISE

KB DOUBLE BOTTOMS-UP OUTSIDE-THEBODY CLEAN

APRIL 2018 / MUSCLE & FITNESS

REPS

5

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:

INTEGRATED CIRCUIT TRAINING ONCE YOU’VE BECOME proficient with kettlebells, you can begin to incorporate them into more diversified workouts. This sinister-looking routine from Ollie Quinn, SFG II, does just that. Anyone can do it, but this workout requires strength, endurance, kettlebell skill, and, above all else, serious grit. PRO LEVEL

WORKOUT Perform as a circuit for 7 rounds. Perform each exercise (except the pushup) with the left arm, then the right arm, then move on. Completing all 5 exercises with both arms is 1 round. EXERCISE

REPS

KB ONE-ARM SWING

3, 4, 5, 5, 5, 4, 3

SINGLE-KB FRONT SQUAT

3, 4, 5, 5, 5, 4, 3

QUINN SAYS: “There is no rest period between exercises, just between rounds. For anaerobic conditioning and to get lean, go for a 1-to-1 rest ratio. This means if the first round takes you 90 seconds, you rest 90 seconds before starting the next round. However, for strength, you should change the rest ratio to 1-to-2, so if the first round takes you 90 seconds to complete, rest for three minutes before starting the next round. And if your primary goal is strength, drop your reps to 1, 2, 3, 3, 3, 2, 1, using the heaviest kettlebell you can use with good technique. Keep the seconds for the plank the same.” 94

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To scale your workout, Quinn offers the following weightselection guidelines: SKILL LEVEL

INTERMEDIATE

MEN

WOMEN

20/24KG

12/16KG

S KB ONE-ARM ROW

Set a kettlebell in between your staggered feet and push your hips back and hinge over. Brace yourself and then grab the kettlebell with one arm. Row it to your side, leading the pull with your elbow. Pause for a second at the top and control the negative.


K E T T L E B E L L T R A I N I NG

:

ONE BELL, ONE COMPLEX FINALLY, TO DIVERSIFY your kettlebell portfolio while getting stronger and leaner, try this routine crafted by trainer (and former M&F cover model) Don Saladino, the guy who got Ryan Reynolds shredded for Deadpool 2. Saladino designed this workout with quality in mind. The rep scheme is low—you’ll never do more than five reps in a set—so you can focus on getting clean, powerful work in from start to finish. Also, the integration of single-arm exercises, including some overhead work, calls more of your core and abs into play for balance. The Turkish getup is a finisher in this complex, forcing you to focus on this skill-based activity in a fatigued state. “This full-body workout takes less than 30 minutes and can be done three days a week,” Saladino says. “Perform it for a month while trying to shorten your rest intervals or increase the load being used.”

THE 10 KETTLEBELL COMMANDMENTS When training with kettlebells, follow these rules.

WORKOUT Perform 3 to 5 rounds as a circuit, resting only after each round. EXERCISE

REPS

KB ONE-ARM CLEAN

5 PER SIDE

KB UNILATERAL SQUAT

5 PER SIDE

KB TURKISH GETUP 96

1

4

7

2

5

8 9

Avoid “squatty” kettlebell swings, in which the swing looks more like a squat than a hinge.

BONUS COMPLEX

1 PER SIDE

MUSCLE & FITNESS / APRIL 2018

Similarly, when doing KB swings, drive the bell with your hips, rather than lifting it with your arms.

3

Make sure your setup is technically sound. Start with the bell away from you, hinge at the hips to move it, and keep your arms in tight.

To generate the most power during twohanded KB swings, use a bell that is about a third of your body weight.

Be self-aware: If your form looks and feels ugly when you’re doing it, you probably shouldn’t be doing it.

6

Focus on singlekettlebell exercises and workouts before jumping up to doublekettlebell moves and routines.

Maintain a wellaligned, neutral spine as you perform bending-pattern moves, such as swings, cleans, and snatches. Always stay in control of the kettlebell.

Don’t progress to the “cool” lifts too early. If you can’t perform a solid kettlebell swing, you’re not ready for double-KB snatches.

10

It’s “kettlebell.” One word.


KB TURKISH GETUP X

Lie on your back with a kettlebell in your left hand, left leg bent. Push off with your right hand, lift your torso up, and bring your hips off the floor, sweeping your right leg back so you’re on right knee. Now stand up. Slowly reverse the motion step-by-step.

W KB DOUBLE BOTTOMS-UP OVERHEAD STRICT PRESS Stand tall holding a kettlebell in each hand in the bottoms-up position. Squeeze your glutes and abs and press the bells overhead, keeping your arms stable. Lower back down slowly. APRIL 2018 / MUSCLE & FITNESS

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SMALL

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STUFF


S

QUAT S, DE ADLIF T S,

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GROOMING BY CHRISTIE CAIOLA; G E T T Y I M AG E S ( I L L U S T R AT I O N )

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BAND SCAP PULLDOWN WHAT IT WORKS: Midtrapezius, lower trapezius. WHY DO IT: These pulldowns achieve scapular retraction, the opposite of what mini band wall slides do. (See next spread.) It’s all about balance. WHEN TO DO IT: Work this in before or after upper-body lifts. DO IT: Secure a band onto a high object so that you’re in a pulldown position at a greaterthan-45-degree angle. Grab the band with both hands while keeping your elbows locked, and row in slowly using just your shoulder blades. Focus on driving down and back to prevent shrugging. APRIL 2018 / MUSCLE & FITNESS

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DEAD BUG WITH BAND OVERHEAD WHAT IT WORKS: Core. WHY DO IT: It will keep your core

active, engaged, and strong, as well as promote good form and alignment through your pelvis and ribs. WHEN TO DO IT: During your warmup or before deadlifts to make sure your core is awake and ready. DO IT: Anchor band to an object that’s knee height or lower. Lie down on your back with the band directly behind you. Grab band in both hands and pull so that your arms are straight and your hands are above your shoulders. Keeping your back flat and arms stationary, bring your knees up toward your arms, and lower one leg at a time.

MINI BAND WALL SLIDE WHAT IT WORKS: Mid-trapezius, serratus anterior, some deltoid. WHY DO IT: Scapular protraction— the movement that’s occurring here—rarely gets targeted, whereas the opposite, scapular retraction, gets hit all the time. This balances things out. WHEN TO DO IT: As part of your warmup or before bench presses or rows. DO IT: Place a mini band around your midforearms. Round your shoulders forward without letting your elbows come of the wall. Slide forearms up and down so the band goes from

APRIL 2018 / MUSCLE & FITNESS

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Want the addictive taste of fast food >without the physique-wrecking macros? Whip up these healthier, protein-packed versions of five popular fast-food items. ///

F

AST FOOD IS CHEAP,

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PEPPERONI PIZZA S E RVE S 2

Flatbreads, naan, and bagel halves can serve as healthier pizza bases. But if you just need an authentic experience, try hitting up your local pizzeria. Most will sell you a ball of premade pizza dough.

/


FRENCH FRIES S E RVE S 4

CHEESEBURGER S E RVE S 4

CHEF’S TIP Placing your toppings underneath the patty delivers a more structurally sound burger by providing a stable base and a place for the juices to get absorbed.

For evenly shaped fries, slice the sweet potatoes lengthwise into ¼-inchthick slabs. Then slice each slab lengthwise into ¼-inch-thick sticks.

/


BURGER KING

KENTUCKY FRIED CHICKEN

MCDONALD’S

PIZZA HUT

S U B WAY

S TA R B U C K S

TAC O B E L L

DIY KETCHUP


½ tsp onion powder, ½ tsp garlic powder, ½ tsp paprika, ½ tsp salt, and ¼ tsp black pepper.

CRUNCHY TACO SUPREME S E RVE S 4

/


FA ST-FO OD H AC K S

TUNA SUB S E RVE S 2 AS SEEN AT: Subway THE HACK: Replacing the fatty mayo

with protein-rich Greek yogurt, removing some of the bread, and finishing it off with quality toppings. 2 (5 oz) cans water-packed light tuna, drained ¼ cup plain Greek yogurt ⅓ cup chopped sun-dried tomatoes 1 tbsp fresh lemon juice

¼ cup canned pickled jalapeño slices, drained ½ cup sliced cucumber ½ cup sliced red onion 1. Place tuna in a bowl and flake with a fork. Add yogurt, sun-dried tomatoes, lemon juice, salt, and pepper. Mix gently. 2. Preheat oven broiler. Slice hoagie rolls in half almost all the way through. Remove some of the doughy insides of the bread so you have more room for the filling. Place bread on a baking sheet and broil 30 seconds per side, or until toasted.

3. Spread mustard on tops and bottoms of rolls and layer bottoms with spinach. Top with tuna salad, olives, jalapeño, cucumber, and onion.

THE FAST-FOOD MACROS (Subway, footlong)

940

40g

83g

51g

CALORIES

PROTEIN

CARBS

FAT

THE NEW MACROS

526

44g

49g

17g

CALORIES

PROTEIN

CARBS

FAT

Toasting the bun adds flavor and helps keep the tuna salad from squirting out onto the table (and your shirt).

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P

W

HAT ’S THE BES T big lift you can do for the upper body? If your gut reaction says either bench press or military press, perhaps you need to start focusing a bit more on pulling than pushing. Truth is, the classic barbell row will

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give any upper-body exercise a run for its money in terms of developing pure strength and piles of muscle. In fact, most reputable trainers would probably tell you upper-body pulling movements should be prioritized over presses in your program. Why? Because, chances are, your shoulders are hunched at least slightly forward

due to guys’ press-happy nature in the gym, plus all the posturedestroying texting, typing, and driving people do, which set the shoulders even farther forward. If rows aren’t a focal point of your training, it’s time they become one. Use any of these six variations for a bigger, broader, stronger back.


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K NOW YOU R ROWS

WO R KO U T

EXERCISE SWAPS

ROW-CENTRIC BACK WORKOUT EXERCISE

SETS

O DO PENDLAY ROWS in place of REPS

head-supported barbell bentover rows in any back workout. O SUB IN PRONE INCLINE DUMBBELL BENCH ROWS as a finisher in place

LAT PULLDOWN

4

ONE-ARM DUMBBELL ROW (BURNOUT) *

-

10 30

PER SIDE

Select a dumbbell weight that you would *normally do for a challenging 12 to 15 reps. Go to failure (or at least close to it) on your right side, then repeat on the left. Go back and forth, hitting failure each time (even after you’re failing at far fewer than 12 to 15 reps) and taking minimal rest throughout, until you’ve done at least 30 reps on each side.

of one-arm dumbbell rows in any workout. When you do this, perform anywhere from two to four sets of 15 to 20 reps. O RENEGADE ROWS are also good finishers on back day. Aim for two to three sets of 10 to 12 reps per side. O EVERY OTHER BACK WORKOUT,

go down to two rowing movements instead of three; when you do this, add in a vertical pull, like lat pulldowns or pullups, and do them as the first exercise in your back workout.

HEAD-SUPPORTED BARBELL BENTOVER ROW

Shot on location at Muscle Underground Strength & Conditioning , Chatsworth, CA

GROOMING BY AMBERLEE SCHONEWEIS

DEFINING DIFFERENCE: For many people, heavy bentover rows put undue strain on the lower back. That’s where this “head-supported” version comes into play; instead of your lower back taking the full burden of stabilizing your torso, an adjustable bench takes much of the tension of. ACTION: Stand holding a barbell with a shoulder-width, overhand grip in front of an adjustable incline bench facing away from you. Bend over at your waist until your torso is about 45 degrees to the floor, and place your forehead firmly on the top of the seat back. Contract your back muscles to pull the bar up to your stomach, keeping your torso in the same position and your forehead on the bench throughout. Feel the contraction at the top, then slowly lower the bar back to the arms-extended position. WHEN TO DO IT: As the first exercise in your back workout or as your first rowing move after doing heavy lat pulldowns or pullups.


INVERTED ROW DEFINING DIFFERENCE: It’s a challenging body-weight move that enhances pulling strength while helping build thickness in the middle back. And they’re easy to scale—make them easier by bending your knees with your feet flat on the floor, or you can make the move harder by elevating your feet on a bench or box. ACTION: Set the bar of a Smith machine (or TRX straps, whichever you prefer or have available) to about hip height. Lie faceup underneath the bar and grasp it with a shoulderwidth overhand grip. Place the backs of your heels on the floor and start with your arms fully extended and your body in a stif plank. Contract your back muscles to pull yourself up to the bar until your chest touches it, staying rigid throughout, then lower yourself down under control back to full extension. WHEN TO DO IT: If inverted rows are a difficult move for you, do them early in your back workout. If you’re strong on the exercise and can bang out 15 or more reps, use it as a finisher at the end of your training session.

PENDLAY ROW DEFINING DIFFERENCE: Named after renowned Olympic-lifting coach Glenn Pendlay, this move— which has you row the weight from a dead stop of the ground—is great for adding thickness to the back and boosting deadlift performance, as it increases your power production. Also, because the bar starts on the floor for each rep, most people consider Pendlay rows easier on the lower back than traditional bentover rows. ACTION: Stand in front of a barbell sitting on the floor, and bend over

WHEN TO DO IT: In place of standard bentover barbell rows as the first or second exercise (first rowing move) in your back workout. APRIL 2018 / MUSCLE & FITNESS

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K NOW YOU R ROWS

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> WHITNEY JOHNS

found her calling as a trainer and fitness model—and inspires others to find their own fit. ///

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118

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Styling by Elisabetta Rogiani; Hair & Makeup by Amberlee Schoneweis


WHITNEY JOHNS


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TRAIN YOUR ABS Johns has amazing abs. Follow her advice:

. t

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ST R E NGT H, SI Z E , SH R E DS D AY 1

UPPER PUSH EXERCISE

W

HEN IT COMES TO YOUR training, you can have it all—a ripped physique, full muscles, and the ability to move a monstrous amount of weight. Just ask Brandon Smitley, a former bodybuilder turned pro powerlifter who holds the raw world record for the squat with a 567-pound lift at 132 pounds. Smitley is ripped, he’s large, and he obviously moves big weights. To help you achieve the same, he created the S3 method—a high-volume push, pull, and legs split that hits your entire body in just three workouts, allowing you to rest and grow for the remainder of the week.

SETS

REPS

REST

NOTES

REPS

REST

NOTES

REPS

REST

NOTES

D AY 2

LOWER BODY EXERCISE

SETS

S3 EXPLAINED

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D AY 3

UPPER PULL EXERCISE

SETS

Shot on location at Muscle Underground Strength & Conditioning, Chatsworth, CA

GROOMING BY AMBERLEE SCHONEWEIS

The training method is designed for those who have minimal time to train. For that reason, each workout focuses on compound movements for higher sets and lower reps (a classic method to accumulate heavier tonnage), followed by familiar bodybuilding isolation moves. To help you burn more calories and increase your muscles’ time under tension (a key for growth), Smitley added intensity techniques like dropsets, supersets, and eccentric reps. “Expect to get more work done in less time and an insane, shirt-splitting pump,” he says. As for the split, there are two upper-body days, divided into push- and pull-based movements, and a lower-body day. Two of the days ofer a conditioning component to elevate the heart rate and help with fat burning when your glycogen levels are already depleted at the end of the workout. This also eliminates the need for additional cardio during the rest of the week. Ideally, you’ll take a day of rest between each training session. Smitley recommends a Monday/Wednesday/Friday training split. It’s only three days of work, but don’t think this means it’ll be a breeze. “At the end of each workout,” Smitley says, “you should feel like you got in an amazing training session.”


ROMANIAN DEADLIFT Lower the bar past your knees until you feel a stretch in your hamstrings. Hold for 1 second and then explode back up by driving your hips forward.

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Start with the bar resting on your upper chest. Drive your elbows forward and then push the bar overhead, pushing your head through the hole as the bar passes your face.


ST R E NGT H, SI Z E , SH R E DS

HOW TO PROGRESS FLAT-LOADING METHOD

S DUMBBELL BENCH PRESS

WHAT IT IS: You keep the weight the same for all your sets but use a more moderate load—not too light and not too heavy. WHY DO IT: “Both of these methods are sustainable to a degree,” Smitley says. “But generally, flat loading allows for slower, longer, more sustainable progress.” He also notes that this method may be better suited for those who are more interested in hypertrophy (muscle building) as opposed to strength gains, as your muscles are under a heavier load for a more sustained period of time. DO IT: For bench press, for example, you might perform a 5x3 with 275 pounds. Then you’d add five to 10 pounds to the bar in two weeks, aiming to get all the reps for every single set.

Lie back on a bench with a dumbbell in each hand and drive them up over your chest. (Do not let them touch.) Lower the dumbbells back down slowly until your arms break 90 degrees. APRIL 2018 / MUSCLE & FITNESS

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ST R E NGT H, SI Z E , SH R E DS

SMITLEY’S TOP FORM TIPS As an elite-level powerlifter, Smitley knows a thing or two about form. Follow his squatting and benching tips to lift like a pro.

BACK SQUAT TIP NO. 1: Point your toes out. Your knees track where your toes point, so point your toes out for a better squat motion. This will also help open up your hips and give the body a place to sit when you get “in the hole.” Plus, adds Smitley: “This develops the glutes and hamstrings more, which will help you move more weight.”

T

T

T TIP NO. 2: Use

belly breaths.

Take a breath in through your nose and fill your belly with air. “Belly breaths help create stability, which is good for force transfer when you squat,” Smitley says. “That’s what a lifting belt is really for—it gives you something to breathe into and brace against to keep your trunk rigid.”

T

TIP NO. 3: Drive

traps into

the bar. Two keys to a good squat: keeping your chest up and torso straight. And driving your traps into the bar will help with those two things. “Lead with the traps,” Smitley says. “It essentially helps keep the bar over your midfoot.”

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ST R E NGT H, SI Z E , SH R E DS

W LEG EXTENSION

To maximize muscle gain, you want to keep tension on your muscle throughout the lift. To do this, don’t lower the weight all the way down for the entire set.

S BARBELL CALF RAISE Place a loaded barbell on your back and place your toes on two plates. Flex your toes and come up until you feel your calves contract. Lower back down slowly to a full stretch position. APRIL 2018 / MUSCLE & FITNESS

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YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS

RUN TOWARD YOUR GOALS

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A

I suggest running after you train. While five to 10 minutes of lowintensity running is a decent warmup, cardio

sessions that last longer than five minutes pre-workout can lead to muscular fatigue and use up energy stores that could play a huge role in helping you push more weight and attain new PRs. To get the most bang for your buck with your workout, you should start chasing pavement after you’ve crushed it in the gym. As a bonus, you’ve already exhausted most of your glycogen (body fuel) while lifting, so doing cardio afterward will help you burn fat as fuel.

A F R O M L E F T : S T O C K S Y; D U S T I N S N I P E S ; S H U T T E R S T O C K

Dumb is a bit harsh, but tracking workouts: A) holds you accountable for each rep, set, and exercise you do in the future; B) motivates you to aspire for new personal records; C) checks your ego to strategically and safely achieve new PRs.

A

Your girl is onto something, man. It depends on the food, but many low- or reduced-fat products, like peanut butter or salad dressing, have removed

CHRIS GRAY, C.S.C.S., is a senior performance specialist at Ignition APG in Mason, OH.

beneficial fats that help boost satiety, delay the return of hunger, up the absorption of antioxidants and fat-soluble vitamins, and supply energy. Some low-fat or fat-free foods are also highly processed and contain fillers to take the place of fat, which often increases the carb content. In general, opt for all-natural foods rather than processed products. Fat isn’t the enemy; poor quality is. Î

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A

Essential amino acids (EAAs) are amino acids that cannot be produced in the body; they must be obtained from your diet. In fact, EAAs are the only dietary macronutrient that you must eat to survive. If you get enough EAAs from eating, either in the amino acid form or more commonly as a component of dietary protein, the rate of protein synthesis can match or even exceed the rate of protein breakdown. This is one of the reasons why I believe that, in the years to come, EAAs will become the most important nutritional supplement to affect human health

A

CYNTHIA SASS, R.D., is a clinical, culinary, and performance nutritionist and three-time New York Times best-selling author.

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THE AMINO EXPERT Greg Grochoski is founding member of aminoauthority.com and chief science officer at Twinlab Corporation.

ESSENTIAL INFO

FROM TOP: OFFSET; SHUTTERSTOCK

Breakfast allows you to fit in key nutrients and even provides mental focus. Plus, studies have shown breakfast eaters tend to consume less in the evening when you’re less active. To train your body to wake up hungry, start with a small breakfast like a handful of almonds. Then add a cup of fresh fruit, then protein like organic eggs or grass-fed organic Greek yogurt. Over time your body will start craving a full a.m. meal.

and disease. After decades of research and more than 20 human clinical trials, a finely calibrated, patented ratio of EAAs was devised by Robert R. Wolfe, Ph.D., of the University of Arkansas for Medical Sciences. The formula, which has recently been applied in the field of sports nutrition, has been shown to be three times superior to whey protein and 32 times more efficient at building lean muscle than BCAAs. (Learn more at reaalmuscle.com.) In the right combination, EAAs can provide unparalleled benefits in terms of muscle mass and strength. Most important, there are no adverse effects from EAAs.


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STAY FOCUSED

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G E T T Y (4); A L A M Y (2)

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Slash fat now! Ripped by summer on 4 weeks, 10 new moves, 1 perfect physique and tips to fast fuel healthy drive-thru favorite

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