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2013 MUSCLEPHARM Corp. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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ARNOLD:
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V O LU M E 74
NO . 1 2
C O N T E N T S
MUSCLE & FITNESS MAGAZINE DECEMBER 2013
FEATURES
DAVID
OTUNGA
The WWE Superstar
has never let
anything get in the
way of the gym.
68
74 DELT SMASH
A partner shoulder workout from some of
the fittest physique competitors.
84
all-angles appr
oach.
32
EDGE
26 THE LATEST ON
TRAINING, NUTRITION,
AND SUPPS
This month: Intra-set isometrics;
C
s you no excuses; six
s
str
onger with Mike
Jenkins; and much more.
POWER TO THE PEOPLE
10
COVER: JIM W RIGHT; TH IS PAGE: CLO CKWISE, FRO M FAR L EFT: JIM WRIGHT; ANDREW PURCELL; MICHAEL NEVEUX
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DO YOU HAVE A QUESTION FOR ARNOLD? Ask it on the Muscle & Fitness
Facebook page for a chance to see it answered in print here.
PUMPING
CARDIO
NEVER FORGET THAT YOUR HEART IS THE
STRONGEST MUSCLE OF ALL
Q: How much cardio do you do,
what kind, and how do you t
it in with your weight training?
Justin Cordray
Arnold Schwarzenegger
12
2013 MUSCLEPHARM Corp. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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2013: THE YEAR IN COVERS Muscle & Fitness has always kept an eye to the future while honoring the past, a principle thats evident in our choice of cover subjects.
14
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Chairman, President, and
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editor@muscleandtness.com
Twitter: @shawnperine
16
Lateral Raise
Dropset
Routine
WEIGHT (LBS)
35
30
25
20
15
10
REPS
15
12
8
6
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Dumbbell
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WEIGHT (LBS)
15
50
40
30
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REPS
30*
8
8
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20
DUSTIN SNIPE S
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HOLIDAY
SURVIVAL
GUIDE
REDEFINE
YOUR LIMITS
ROB ORLANDO
26
A competitive strongman and CrossFit athlete, Orlando is the owner of Hybrid Athletics
in Stamford, CT. hybridathletics.net
ONE-ARM
SNATCH
27
TRAINING
EDGE CROSSFIT PHYSIQUE
TOES
TO BAR
BUILD A SIX-PACK
MADE OF IRON
WITH THE ULTIMATE
ABS MOVE OF
ELITE CROSSFITTERS
BY NATE FORSTER
GRIP
Place your
hands slightly
wider than shoulder width, wrapping
your thumbs for a
secure gripwhen
you kick your feet
up, you dont want to
kick your hands.
Toes to
Bar in 5
Steps
28
FACTS
ABOUT NATE
FLEX Squeeze
both your butt
and abs, creating
a hollow-body
position where your
feet are slightly in
front of your torso.
With these muscles
flexed, your bodys
ready to swing.
KIP Kipping
generates
momentum, taking
your body from the
hollow position to
an arc or Superman
position. Open your
shoulders, squeeze
your butt, then drive
with your hips.
TRANSITION
To transition
from backswing
to upswing, simply
drive your knees
toward your elbows, then extend
your legs, kicking
your feet toward the
bar as they rise.
DOWNSWING
As soon as your
momentum toward the bar ends,
pull back into an
arc and squeeze
your butt to load
your hips for the
next rep.
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These products are not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit GNC.com for the store nearest
you. 2013 General Nutrition Corporation. May not be available outside the U.S.
TRAINING
EDGE EXERCISE SPOTLIGHT
STEADY
Delt
Zone
Follow these
instructions
for total isolation of your
front deltoids
SET UP
BY JOE WUEBBEN
30
WHERE IT HITS
Anterior (front) deltoids
WHEN TO DO IT
Late in your shoulder workout, after
compound movements like overhead
presses and upright rows.
HOW MANY
24 sets, 812 reps
Place
your
hands shoulderwidth apart
and use an
overhand grip.
Start with
the bar in front
of your chest,
arms extended
toward the floor.
DO IT
Raise the bar
until its parallel
to the floor. Hold
for a beat, then
slowly lower it.
MICHAEL NEVEUX
INCLINE BARBELL
FRONT RAISE
Lie facedown on
an incline bench
set to 45 degrees, holding a
light barbell.
TRAINING
EDGE INSTANT MUSCLE
BACK IN
ACTION
INTRA-SET ISOMETRICS
CAN BUILD MUSCLE FAST
How to Do It
Set up to perform a widegrip seated row, and row the
weight to your sternum.
Hold for five seconds, then
perform five normal reps. Hold
the last one for another five
seconds. Repeat the process
four times total, until youve done
four five-second holds and four
mini sets of five. After all this
(the entire set should take about
a minute to complete), you can
set the weight down.
MIX AND
MATCH
OTHER
OPTIONS
intra-set isometrics
also work well for these
muscle groups
32
CHEST
On the dumbbell bench press,
hold the weights at the
bottom for five seconds. Let
the weight stretch your pecs
squeeze as you hold, then press
up for five reps. Repeat.
LEGS
Perform leg presses and hold
the bottom position for five
seconds. Dont go below
where your knees are bent
90 degrees. Now press up for
five reps. Repeat.
MICHAEL NEVEUX
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TRAINING
EDGE ABS & CORE
FLY LIKE
AN EAGLE
TIP
How to
Do It
34
Lie on your
back on
the floor with your
legs spread
to form a V
shape and your
arms extended
behind your head.
CHRIS WEIDMAN
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87
ASS
TRAINING
EDGE GYM OF THE MONTH
LUNKS
ALLOWED
Y
BY MARK BARROSO
ou know how
they say a dog
is a mans best
friend? Well,
Dumbbells Health and
Fitness Club is a bodys best
friend. This hard-nosed
gym has the right balance of hospitality and
hardcore for people
from all walks of life to
reach their fitness goals.
DUMBBELLS HEALTH
AND FITNESS IS A
JUDGMENT-FREE
ZONEWHERE
PEOPLE ACTUALLY
TRAIN HARD
We try to accommodate
everybody from competitive
bodybuilders to those who
are overweight to young
people getting in shape
for sports, says Maryanne
Donzi, who built the gym
out of an abandoned factory
with co-owner Joe Donzi
20 years ago. This is a
nonjudgmental environment since everybody has
MORE INFO
Going to be in the NY
area? Dumbbells is just
10 minutes outside of
NYC. Get rate info at:
dumbbellshealth
club.com
ITS TIME
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TRAINING
EDGE POWER BODYBUILDING
DEAD
SIMPLE
THE DONT
LIST
THIS STRAIGHTFORWARD
DEADLIFT PLAN
WILL ADD 100 POUNDS
TO YOUR MAX IN SIX WEEKS
Dont add
extra sets.
Dont do extra
cardio.
Dont stay up
late at night.
BY MIKE OHEARN
Dont try to
MORE
FROM MIKE
Six-Week Max-Out
40
DAY 1
EXERCISE
DEADLIFT
DAY 2
% OF
SETS REPS 1RM
2
10
2
4 50, 60
2
3
70
5
3
80
BOTTOM-HALF
DEADLIFT*
2
5
RACK PULL**
1
2
2
4
HYPEREXTENSION
5
4
4
4
4
3
2
10
SAMPLE
WEIGHT
135, 225
300, 360
420
480
EXERCISE
SETS
DEFICIT
DEADLIFT*** 2
1
2
4
DEADLIFT
2
2
5
GOOD
MORNING
5
% OF
REPS 1RM
SAMPLE
WEIGHT
10
135, 225
3
50
300
3
60
360
2
65
390
4 50, 60 300, 360
3
70
420
3
80
480
5
MICHAEL NEVEUX
ower bodybuilding
transcends lifting. Its
a philosophy. Any
workouts I prescribe
on this page need more
than the right math to work
properly.
The caveat to all my programs
is always the same: Unless youre
looking for a war when you go
into the gym and youre ready to
attack the iron, it wont work.
This is doubly true for the
off-season deadlift program Ive
got for you this month. Youre
going to deadlift twice a week for
four weeks, working up to 80%
of your new target PR each time.
After a deload in the fth week,
in which youll do some light lifting or other recreational physical
activity, youll be primed to hit
your new PR in Week 6.
In addition to requiring a
warriors mentality, this program
demands that you eat a lot and get
plenty of sleep to ensure proper
recovery. Bear down and get after
it. A 100-pound strength gain is
just a few short weeks away.
Manufactured in
ONs GMP Registered
Facility
ENERGIZING
FASTACTING
RECOVERY
TRAINING
EDGE RATE MY WORKOUT
LAT
PULLDOWN
LESS IS MORE
Jimbos OLD WORKOUT
Dumbbell Row
Sets: 35
Reps: 812
Deadlift
Sets: 3
Reps: 10
Lat Pulldown
Sets: 35
Reps: 812
Back Extension
Sets: 35
Reps: 1215
42
Deadlift
Sets: 5 Reps: 5
Dumbbell Row
Sets: 35 Reps:
812
-M&F -
RATING:
Lat Pulldown
Sets: 35 Reps:
812
Back Extension
Sets: 35 Reps:
1215
OUR ADVICE:
Youre not doing your exercises in the
optimal order. Even if you use straps, your
hands and forearms will be exhausted by
the time youre ready to deadlift (dead,
indeed). This limits your intensity, so you
should start your workout with deadlifts. As
the toughest move of the day, its best to
hit it while youre fresh and train it heavier.
Unless youre an advanced lifter who can
maintain perfect form despite fatigue, sets
of 10 are probably too many to do safely,
and it wont recruit all the muscle fibers that
sets of five will.
STREAMLINE YOUR
WORKOUT FOR YOUR BEST
RESULTS EVER
DOMINATION...
Joe Morrow
TEAM USPlabs
& JACK3D USER
TM
Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information in
this ad should not be used as an indication or prediction of your individual results. These individuals are some of our most successful customers & followed a dedicated training & nutrition program
and may have used other dietary supplements in addition to those illustrated. Your results may be better or worse depending upon the amount of effort you put into it, which includes eating &
exercising properly. You should consult your healthcare practitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its products are
not endorsed by, the United States Pharmacopeia, Rockville, MD.
Statements based on data findings for individual ingredients
TRAINING
EDGE OVER 40
JUST DO IT
M&F
SUPPLEMENT
PICKS
BY JOE WUEBBEN
Train
Your
Mind,
Too
FLETCHERS
ADVICE
Know your
limitations but
dont throw
in the towel.
Mind-muscle
connection is
also key; he
commands
his muscles to
grow (pictured).
40
Caliber
Keep your
edge as you
age with these
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One ofFletchers
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high volume but
its also a test of
mental capability, he says. Its
like running a
marathon, only on
the bench press.
Along the way,
when youre doing
those 200 reps,
you have a lot of
chances for your
mind to give up.
He recommends
using partner rest
if you can find
someone else
dumb enough to
do it with you.
ARNOLD
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TRAINING
QUICK TIPS
EDGE 101
BY MIKE MCERLANE
THE CATCH
CLEANING
HOUSE
46
BLAKE LITTL E
The Workout
Incorporate power cleans into your leg
routine as the first exercise, like this:
EXERCISE
SETS X REPS
Power Clean
3x5
Back Squat
3x68
Leg Curl
3x1012
Leg Press
3x810
TRAINING
EDGE STRENGTH
MIKE
JENKINS
BY MARK BARROSO
ike Jenkins is changing the competitive strength training landscape by incorporating CrossFit workouts into
Strongman events. This past summer, Jenkins promoted
and co-hosted the rst-ever MHP Clydesdale Games, a
national fitness competition mixing elements of CrossFit and
strongman with $10,000 in prize money. His top six hardcore
training tips, listed here, will get you training like a beast in no time
and maybe ready to enter a contest of your own.
ABOUT MIKE
MHP-sponsored athlete
Mike Jenkins is an Arnold
Strongman Classic champion and co-owner of
CrossFit Gamma in Hershey, PA. crossfit
gamma.com.
Jenkins Strongman
Shoulder Workout
EXERCISE
SETS REPS
REST
Standing Barbell
Overhead Press
4
10, 8, 8, 6 3 min.
Barbell Floor Press 3
1215
3 min.
Seated Dumbbell
Shoulder Press
3
1215
90 sec.
Lying Barbell
Triceps Extension
3
1215
90 sec.
Cable Triceps
Pushdown*
3
1520 90 sec.
CHECK YOUR
ATTACK
4
5
EGO Warmup
WEAKNESS
sets with empty bars If youre a good
and deload weeks
dont look cool, but
you cant worry
about how it looks.
48
TheraPearl
These are not your dads hot and
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TRAINING
EDGE BODYBUILDER
J
JOHNNIE JACKSON:
RAISING
THE DEAD
BY GREG MERRITT
Jacksons Back
Routine
EXERCISE
Deadlift
Weighted Pullup
Barbell Row
Seated Cable Row
Pulldown
Back Extension
PRO TIP
SETS
4*
3
3
3
3
3
REPS
64
20
10
10
10
15
POWER
BODYBUILDING
TIP SHEET
Pro bodybuilding
show wins
50
2009
Worlds Strongest
Bodybuilder
832
power exercise
per workout,
such as
deadlift,
squat, or
shoulder press.
Do that
exercise first
and focus on
sets of 6 reps
or fewer.
Like Jackson,
try following
low reps on
a powerlift
with high reps
on the next
exercise.
Keep the sets
for other exercises mostly in
the 8- to 12-rep
range to best
build muscle.
KEVIN HO RTON
Choose one
BUY NOW
1
Poole C, Bushey B, Foster C, Campbell B, Willoughby D, Kreider R, Taylor L, Wilborn C. The effects of a commercially available
botanical supplement on strength, body composition, power output, and hormonal proles in resistance-trained males.
J Int Soc Sports Nutr. October 2010;7:34.
In this study, the 26 men who trained and took TORABOLIC experienced an 85-pound increase in leg press (1-rep max) compared
to a 48-pound increase by the 23 men who trained and took placebo.
EDGE FOOD
FOOD OF
THE MONTH
FIGHT
SQUID
BY CHRIS GIBLIN
PER SERVING
(RECIPE SERVES 4)
CALORIES
214
PROTEIN
18G
FAT
14G
CARBS
5G
CALAMARI
SALAD
INGREDIENTS
1 lb calamari, sliced
2 tbsp coconut oil
Salt and pepper
Garlic powder
DRESSING
1 tbsp coconut oil
cup olives
1 spritz lemon
1 spritz lime
Parsley for garnish
YES
YES NO MAYBE
MAYBE
NO
CANDY
56
4G
FAT
4G
CARBS
30G
SODIUM
30MG
TWIX
(Serving: 57g)
CALORIES PROTEIN
281
2G
FAT
14G
CARBS
38G
JOLLY RANCHER
(Serving: 1g, 3 pieces)
SODIUM
112MG
CALORIES PROTEIN
50
0G
FAT
0G
CARBS
13G
SODIUM
5MG
DIRECTIONS
For the salad: Coat
calamari with oil
and season to taste
with spices. Add to a
skillet and cook over
medium heat until
squid turns opaque.
2013 MUSCLEPHARM Corp. * These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
GROW YOUR
LEGACY
NEW!
IRON
WHEY
ULTRA-MICROFILTERED
WHEY PROTEIN
AVAILABLE AT:
DISTRIBUTED BY:
HOT STUFF
Youll
Need:
INGREDIENTS
1 cups fresh
cauliflower
1 tsp Italian
seasoning
1 cup reduced-fat
cheddar cheese
3 oz ground
chicken
6 tbsp salsa
cup reducedfat Mexicanblend cheese
DIRECTIONS
CAULIFLOWER
MEXICAN PIZZA
LOW CARB NEVER TASTED BETTER
BY SAM DEHORITY
58
CALORIES
FAT
PROTEIN
CARBS
656
67G
40G
16G
Preheat the
oven to 450.
Break the heads
off cauliflower
florets (you dont
want the stem)
and measure 1
cups. Add to a
food processor or
blender along with
the Italian seasoning and cheddar
cheese. Process
until dough forms.
Lay parchment
paper onto a
baking sheet and
shape the dough
into a round
crust. Bake
1012 minutes or
until bottom looks
crispy. While its
baking, brown the
ground chicken
on the stove. Take
crust out and
top with salsa,
Mexican cheese,
and chicken. Bake
another 3 minutes
or until cheese
is melted.
MAKES 1
SERVING
PERFORMANCE
SUPERIOR
NUTRITION
Exclusive OT 2 Formulas
Deliver Key Ingredients
For Up To 6 Hours
Youll
Need:
EDGE ROBERT IRVINE
CUP OF
WONDER
INGREDIENTS
4 tbsp olive oil
1 cups onions,
chopped
1 cup sliced
carrots (-inch
half-moon shape)
1 cup celery, diced
12 cups
low-sodium
chicken stock
4 cups canned
cannellini beans,
drained and rinsed
1 cup roasted red
pepper, diced
cup minced
garlic
Salt and freshly
ground black
pepper
5 cups cooked
chicken
4 cups rough,
chopped red
tomatoes
cup fresh
parsley leaves,
minced
3 cups cooked
fusilli
1 cup grated
parmesan cheese
2 tbsp fresh
oregano leaves,
minced
6 fresh basil
leaves, rolled
and sliced
Preparation:
Makes 10 Servings
1) In a soup pot, heat the olive oil over medium
heat until hot.
2) Add the onions, carrots, and celery, searing
the veggies until the carrots have browned,
23 minutes.
3) Reduce the heat to medium low, then
add the stock, beans, red pepper, garlic, and
salt and pepper. Simmer until the veggies and
beans soften.
4) Add the chicken, tomatoes, and parsley and
allow the soup to cook until the tomatoes
have softened. Finally, reduce the heat to low
and add the pasta, cheese, oregano, and basil.
Cook 2030 more minutes.
QUICK TIP
NUTRITION INFO
CHEF IRVINE
Be sure to Like
the Chef Robert
Irvine Official Page
on Facebook and
visit chefirvine
.com for additional
recipes, cooking
tips, and more.
60
CALORIES
PROTEIN
FAT
CARBS
570
44G
10G
77G
Per serving
FAST
BLAST
BY ADAM GONZALEZ
MORE INFO
Take BCAAs
Branched chain amino acids (BCAAs) enter
your body and bypass your liver, which means
they get to work faster than other amino
acids to help repair muscle tissue damaged
during workouts. They also boost the release
of insulin, an anabolic hormone that helps
drive nutrients, amino acids, carbs, and creatine into muscle cells. This is important after
workouts, to help prevent muscle breakdown.
64
Consuming a high-protein diet helps maximize muscle buildingbut your body cant
synthesize protein it doesnt absorb. By
taking in digestive enzymes that help break
down protein, you increase the amount of
protein that enters your body, and also help
speed up the rate at which this protein is able
to be used for repair and growth.
Look for the digestive enzymes that
target protein absorption; these include
such enzymes as elastase, pepsin, trypsin,
and bromelain.
GET IT TOGETHER
Whey-HD from BPI provides all of the supplements covered
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isolate, whey protein concentrate, and milk protein isolate. Additionally, Whey-HD also contains a blend of digestive enzymes
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CHRIS LUND
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WEALTH OF OPTIONS
CHAMPION
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With 10g of amino
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GASPARI MYOFUSION
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This product contains an
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whey protein isolate, egg
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PROLAB BETA
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BONUS
1 OUT OF
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INCLUDED A
BSN N.O.XPLODE RTD
Beta-alanine is an amino
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Each dose of Beta Alanine
Extreme delivers 800mg
of CarnoSyn beta-alanine
as well as 75mg of histidine, the amino
acid beta-alanine combines with to form
carnosine, a strength-producing peptide.
CHAMPION
PERFORMANCE
PURE WHEY PLUS
This delicious protein supp
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MHP MYO-X
Myostatin is a naturally
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Research shows MYO-X
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PREMIER PROTEIN
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Each honey caramelflavored Crisp protein bar
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This high-fiber content helps protein
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good meal replacement.
This ready-to-drink version contains many of the same ingredients as the powder,
including betaine, beta-alanine, citrulline, and arginine. For best results, consume
this product shortly before workouts or at other times when you want to
enhance energy and focus.
66
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Photographs By Jim Wright
Written By
68
70
#ASKOTUNGA Otunga
is active on social media
and spends huge chunks of
time answering fitness and
bodybuilding questions
from fans. Hit him up on
Twitter: @DavidOtunga
under the above hashtag
for a chance to interact.
People ask me all kinds
of crazy stuff, but I always
respond to the fitness
questions, he says. I could
talk about that all day.
SHOT ON LOCATION AT
MATRIX FITNESS CLUB,
ASTORIA, NY
TRICEPS KICKBACK
out a few sets of incline presses. He still found time to seek out good
gyms for real, hardcore training sessions; the impromptu lifts in his
room were more about taking the edge off. To the kids who used
a bong to do the same, it looked strange, but he never had an issue
with being a lone wolf.
I would keep going back and forth, he says. Im one of those
people who are usually kind of restless. Having that rack was a
really, really important variable for studying. It helped a lot.
In the WWE ring, Otungas character wants you to know where he
went to school. As it was for wrestling legend Lanny the Genius
Poffo before him, Otunga uses his intellect as a weapon, and rubbing
his intelligence in peoples faces is the endgame of acquiring knowledge. He uses his physique in the same fashion, entering the ring
with a smug, condescending grin plastered on his face, reenacting
classic Schwarzenegger posing routines and looking down his nose
at the inferior physiques of his opponents. All the while, his highlight montage plays in the background, the sign for Harvard Law
fading in and out between shots of him posing, pinning opponents,
and generally appearing self-satised in a sweater vest and a bow tie.
I love playing the character that I play because hes so different
from how I am in real life, Otunga says. People see my character
as a leech. He just sidles up to whoevers in power. He siphons anything he can off them. I have a lot of fun with that.
12.13 MUSCLE & FITNESS
71
DUMBBELL
ROW
WIDE-GRIP
PULLUP
ARNOLD
PRESS
WEIGHTED
DECLINE SITUP
He gets excited when talking about his lifehis family, his career,
his future prospects. But to really see him light up, just ask him
about his training program. The minutiae of his sets and reps are afforded the same kind of energy that most people reserve for stories
about their kids rst steps.
Then I do six sets on the arm blaster, he says, excitedly. That
really gets the pump going.
Like, THE arm blaster? The kind that Arnold used?
The very same, he says. If your gym doesnt have one, you really
should buy one. Theyre not that expensive.
June 2006: Otunga has just graduated from Harvard Law. A day after
the ceremony, he hops on a ight back to Chicago with Navi. As soon as
he sits in his seat, he cracks open an issue of Muscle & Fitness he had
picked up in the airport. He can feel Navi staring at him. He turns slowly.
Yes?
When are you going to stop? Navi is incredulous.
Stop what?
This gym stuff. Think about where you just came from. You just
graduated from Harvard Law School and all you care about is
the gym and these stupid bodybuilders, and looking like this,
72
How to do it: David Otunga designed his own training program, a classic five-day body-part
training split utilizing techniques like strip sets and old-school training implements like the
arm blaster (a supportive device that ensures strict motion on curls). If you dont have an
arm blaster, substitute preacher curls or shop for one online at Amazon or armblaster.com.
Take no more than 60 seconds rest between all but the heaviest setsless if you can during lighter, high-volume moves. You can add cardio on rest days or after weight training.
Otunga trains abs on each day of this program before lifting weights. He picks a
different exercise each time and does 5 sets of 1520 reps. Some of his favorites are
hanging leg raises, hanging knee raises, and weighted decline situps.
DAY I: BACK
EXERCISE
SETS
Wide-grip Pullup
*
Close-grip Pulldown
5
Bentover Barbell Row
5
Dumbbell Row
3
Deadlift
6
REPS
100
812
812
1012
10, 8, 6,
4, 2, 1
SETS
REPS
1*
1015
4 10, 9, 8, 7**
5
10
5
812
4
20, 16,
12, 10
1
Failure
4***
812
*Performed as warmup.
**Perform 7 reps, then do 34 strip sets, reaching
failure.
***Add a 45-pound plate to a dip belt.
SETS
REPS
3*
10
5 10, 8, 7, 6, 5
Walking Barbell Lunge 4
20 steps
Leg Extension
5
812
Donkey Calf Raise
5
15, 12,
10, 10, 10
Seated Calf Raise
5
812
DAY V: SHOULDERS
EXERCISE
SETS
Barbell Military Press 5
Arnold Press
5
Lateral Raise
1
4
Front Raise
1
4
Rear Pec-deck Flye
5
Upright Row
5
REPS
812
812
20
812
20
812
1015
812
EXERCISE
Close-grip Bench
Cable Pressdown
D-handle Unilateral
Reverse Pulldown
SETS
4
4
REPS
812
1015
1012
SETS
1
5
5
5
REPS
20
12, 10,
8, 6, 5
1012
1012
1015
BICEPS
EXERCISE
Arm Blaster Curl
Hammer Curl
Standing Cable Curl
Crossover Station
Double Biceps Curl
*Performed as warmup.
73
DELT SMASH
MENS PHYSIQUE COMPETITOR MATT CHRISTIANER AND IFBB HOPEFUL SAM SHEPHERD
SCHOOL YOU IN A PARTNER WORKOUT THATLL COMPLETELY FRY YOUR SHOULDERS
BY BEN RADDING // PHOTOGRAPHS BY BILL COMSTOCK
74
EXTREME THERMOGENESIS
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I WA NT M U SC LE TEC H
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2013
DELT SMASH
When you want to train so hard you test your breaking point, its
better you dont go it alone. You need someone who will motivate you to work harder, faster, and more efficiently. We
spoke to IFBB physique competitor Matt Christianer (below,
spotting) and training partner Sam Shepherd about why support
in the gym is so essential to making big gains. While they were at
it, they took us through one of the toughest shoulder workouts
theyve ever done. Take notes, then partner up.
76
BENTOVER
CABLE FLYE
5 SETS OF 1015 REPS
WORLDS
MOST
ADVANCED
MULTI-PHASE
8HOUR
PROTEIN
PHASE8 is loaded with the highest quality
blend of protein available, and feeds your
muscles for 8 hours! PHASE8 has quick-release
JOHN PRATHER
AGE: 31
MUSCLETECH ATHLETE
Check out my prole on BODYSPACE: Johntitus
26
g Protein
More protein than other multi-phase
formulas, to build muscle and
improve recovery
4.6
g BCAAs
Critical to igniting protein synthesis,
the process of building muscle
I WA NT M U SC LE TEC H
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2013
DELT SMASH
LATERAL BARBELL
RAISE
4 SETS OF 1015 REPS
78
WORLDS
MOST
ADVANCED
WHEY+
ISOLATE
LEAN MUSCLEBUILDER
NITRO-TECH is the most powerful whey
protein Ive ever used. It delivers a large dose
of quality protein, plus a proven muscle- and strengthbuilding dose of pure creatine to help boost my
size and strength. I trust NITRO-TECH to deliver
noticeable results because no other supplement
company does more research than MuscleTech.
FRANK MARTINS
AGE: 31
MUSCLETECH USER
Check out my prole on BODYSPACE: HBk1
30g Protein
Primarily sourced from whey protein isolate,
one of the cleanest and purest protein sources
available to athletes, with less fat and carbs
than other lower quality protein powders
1 Clinical Study
Precise combination of protein and creatine
in NITRO-TECH helped study subjects gain
8.8 lbs. more muscle and more strength
than supplementing with whey alone1
I WANT M U SC LE TEC H
1Burke
et al., 2001. International Journal of Sport Nutrition and Exercise Metabolism. 11(3):349-64.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2013
DELT SMASH
Ws or VICTORY
PRESS
4 SETS OF 1015 REPS
80
BUS DRIVER
4 SETS OF 1015 REPS PER SIDE
M&F: Do you prefer training with a
partner or with a personal trainer?
MC: I prefer training with someone
who is a personal trainer and whos also
my partner. Most of the people I train
with at this point are personal trainers.
SS: Denitely with a partner. I come from
CONTINUED
DELT SMASH
SHOULDER PRESS
ON LEG PRESS
4 SETS OF 1015 REPS
HEALTHY
HOLIDAY
CHEATS
AB SALAD
TATO CR
SWEET POPA
GE 90
WRITTEN BY
PEANUT BUTTER AN
D CRANJELLY
TORTE
PAGE
90
84
TURKEY WELL86INGTON
PAGE
THE
85
TURKEY
WELLINGTON
SERVES 4
86
DIRECTIONS
DUXELLE (FILLING)
Warm a pan with 1 tsp grape-seed
oil over medium-high heat. Once
warmed, add bacon. Cook until bacon
is crisp. Once cooked, remove bacon
and set on paper towels to drain. Add
onions, cooking for 23 minutes,
then add mushrooms and butter.
Cook onion/mushroom mixture
for 2 minutes, then add thyme and
parsley. Season to taste with salt
and pepper. Once herbs have been
added, cook for final 2 minutes,
then remove and drain excess liquid
from mushrooms.
TENDERLOIN
Warm the original pan over mediumhigh heat with oil until on verge of
smoking, then reduce heat to medium. Season the tenderloin with salt
and pepper as the pan heats up, then
INGREDIENTS
1 tsp grape-seed oil
cup bacon, small
dice
cup yellow onion,
small dice
2 cups mushrooms,
diced
2 tbsp unsalted
butter
1 tsp thyme,
minced
1 tbsp parsley
Salt and pepper to
season
11 lb turkey
tenderloin
1 sheet puff pastry
2 egg whites,
beaten
2 cup low-salt
chicken stock*
1 tbsp parsley,
minced*
1 tsp thyme,
minced*
1 tsp tarragon,
minced*
1 tsp garlic*
1 tbsp unsalted
butter, whisked*
Starch and vegetable
of choice
*sauce ingredients
87
SERVES 4
BRUSSELS,
BACON, BURST
TOMATO, AND
FETA SALAD
88
DIRECTIONS
Bring oil to a simmer in a pan over medium-high
heat, then add tomatoes, tossing and cooking
until skin bursts. Once burst, remove from heat
and hold for salad.
Next, bring 6 cups salted water to a boil, then
add leaves and stir, cooking for 1-2 minutes. Once
cooked, remove from water and allow to air cool.
In a food processor combine Craisins, vinegar,
salt, and mustard, then puree. Slowly add oil. Once
blended, taste and season, then remove.
To finish salad, mix all ingredients in large bowl,
add cup dressing and toss well to coat salad.
Remove and serve.
INGREDIENTS
3 tbsp olive oil
2 cups grape
tomatoes
2 cups Brussels
sprouts leaves
cup Craisins,
soaked in hot
water and drained
cup white
balsamic vinegar
1 tsp Kosher salt
1 tbsp Dijon
mustard
cup red onion,
julienned
cup 80/20 blended
oil/grape-seed oil
1 cup feta crumbled
1 cup bacon,
julienned
1-888-3Nutrex
Nutrex.com
Follow us
TM
SWEET POTATO
CRAB
SALAD
WITH MINT, TOMATOES, FETA,
SWEET POTATO VINAIGRETTE
SERVES 4
INGREDIENTS
cup English
cucumbers, diced*
1 tbsp feta*
4 oz white balsamic
vinegar*
4 oz sweet potato
puree*
1 tbsp Sriracha or
Thai chili paste*
2 tbsp light corn
syrup*
DIRECTIONS
Blend all ingredients with an asterisk (*) in a food processor, and puree until
smooth. Pour mixture through either a chamois cloth or cheesecloth and
return to food processor while slowly adding oil until smooth.
Blend tomatoes, feta, and mint into a bowl. Add 1 cup of dressing to salad,
mix, then add crab and toss to coat crab. Be sure not to break up crab meat;
you want to leave as many lumps as possible.
CRUST
In a bowl, combine crushed bars with melted butter, mixing well to form a crust. Next, fill bottom
of pan with the crust to form bottom for torte.
Once filled, place pan in freezer for 20 minutes.
FILLING
Simmer milk and salt in a saucepan. In a medium
bowl, whisk together egg yolks, brown sugar, and
flour. Whisk constantly, and slowly ladle in half
of the hot milk over the egg mixture. Pour the
mixture back into the remaining milk in the pan.
Cook over medium heat and continue whisking
constantly until the mixture comes to a boil
and thickens. Cook for one more minute, and
then remove pan from heat and whisk in peanut
butter and vanilla.
Pour hot filling into cooled crust and spread
evenly. Cover with plastic and refrigerate for at
least 2 hours before glazing (see right).
SERVES 4
90
INGREDIENTS
2 cups of crushed
FortiFX Fit Crunch
bars, cookies and
cream avor, mixed
with stick of
melted butter
2 cups whole milk
tsp salt
6 large egg yolks
cup rmly
packed light
brown sugar
6 tsp all-purpose
our
1 cup creamy peanut
butter, all natural
1 tsp vanilla
4 oz bittersweet
chocolate, nely
chopped
3 oz (4 tbsp) unsalted butter, cut
into small pieces
1 tbsp light corn
syrup
3 tbsp cranberry
puree, fresh or
canned, light sugar
INCLUDES PREMIUM
MILK PROTEIN ISOLATE
AND THE HIGHEST
QUALITY (80%) WHEY
PROTEIN CONCENTRATE
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NO CHEAP FILLER
AMINO BLENDS
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SLOW DIGESTING
PROTEINS
UPGRADED WITH CLA,
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ENZYMES
INCREDIBLE TASTE!
STACK WITH
TM
GIANT
SETS
GIANT
GAINS
FOR
92
dumbbell
row
SHOT ON LOCATION AT
DOLPHIN FITNESS, STATEN ISLAND, NY
GIANT SETS
FOR
GIANT GAINS
ts easy to imagine Joe Weider as having been supremely satised when he came up with
the name Giant Set. Joe was big on buzzwords, and giant was the perfect descriptor of
a training technique that would help turn a skinny young man into a fully grown young
man. Joe thought the concept of the giant set made perfect sense, too: Overload a single
muscle group with four or more exercises done consecutively to maximize blood ow
to the area and spark new muscle gains. He documented the practice, making the giant set one of
his Weider Principles, and he used the technique himself over and over, then advised bodybuilders
on employing it. Signicant size was added by all, and the giant set has been utilized by gym rats for
at least the past 50 years.
GIANT SET
WORKOUTS
PROGRAM
NOTES
Do the three weekly
lifting workouts on
whatever days you prefer. That
said, taking one day off between
workouts is recommendedi.e.,
a Monday, Wednesday, Friday
training schedule.
Perform a 15-minute
stair-stepper or incline
treadmill warmup for all three
workouts.
WORKOUT 1:
BACK,
BICEPS,
CALVES,
ABS
EXERCISE
REPS
HANG CLEAN
6
WIDE-GRIP PULLUP
(assisted if necessary)
1012
DUMBBELL PULLOVER
10
DUMBBELL STIFF-LEG
DEADLIFT/SHRUG COMBO 8
EXERCISE
POWER SHRUG
SEATED CABLE ROW
DUMBBELL ROW
PLATE-RESISTED
GOOD MORNING
94
REPS
10
10
10
10
BICEPS/CALVES/
ABS CIRCUIT 1
EXERCISE
CABLE CURL
STANDING
SINGLE-LEG
CALF RAISE
WEIGHTED
OBLIQUE CRUNCH
REPS
10
10 PER LEG
10 PER SIDE
MED BALL
PUSHUP
BICEPS/CALVES/
ABS CIRCUIT 2
EXERCISE
HAMMER CURL
SMITH MACHINE
CALF RAISE
HANGING LEG RAISE
REPS
8
12
1520
GIANT SETS
FOR
GIANT GAINS
PLATERESISTED
GOOD
MORNING
Hold a plate
behind your head
and bend at the
hips until your
upper body is
parallel to the
floor with your
back flat.
HIGH
VOLUME
+ SHORT
REST = SIZE
96
HGH Boosters?
GF9
Methods:
This cross-over, placebo-controlled, double-blind study involved healthy subjects [males and females; mean age=3214 years;
body mass index=26.45.0 ranging from 19.1 to 36.8kg/m2] (Study ID Number: PBRC10043). Each subject reported to the
Inpatient Unit on two occasions one week apart. After an overnight fast, subjects had an IV line placed and baseline
blood samples were drawn at -30, -15, and 0 minutes. Subjects were then asked to swallow the capsules of
Growth Factor-9 supplement or an identical-looking placebo. Blood was drawn at 15, 30, 60, 90 and 120
minutes for assay.
Results:
After 120 minutes, mean GH levels had increased 682% from baseline (0.17 to 1.33ng/ml) and were
signicantly higher than placebo (P=0.01). In addition, a signicantly higher mean AUC was observed
after taking the supplement [20.4 (95% CI: 19.9-21.0ng/ml) vs. 19.7 (95% CI: 18.7-20.6ng/ml); P=0.04].
Everyones talking about human growth hormone (hGH). It seems theres been
more news about hGH in the past six months than there has been in the past ten
years. In fact, its been featured on CNN, The Today Show, Fox News, The Dr. Oz
Show, and in Shape magazine and Muscle & Fitness. Part of it has to do with the
increasing number of athletes injecting synthetic recombinant human growth
hormone (rhGH) because they believe it helps increase lean muscle mass, repair
muscle damage, and improve performance.
But the true hGH frenzy really got underway in September of 2012 when it
was revealed that a natural compound was actually capable of increasing mean,
serum (blood) growth hormone levels by 682%. The research was presented at
the prestigious Obesity Societys 30th Annual Scientic Meeting by some of the
most renowned experts in the world, and it quickly became headline news because
it means that nally, after 30 years of research, theres a way for people to increase
their growth hormone levels without injections. The compound that was the
subject of the research presentation is now being sold under the trade name Growth
Factor-9 by well-known sports supplement company Novex Biotech.
Whether or not you agree with Ms. Daines about the ethics, its clear that GF9 is
being seen by many as a way to boost their hGH levels without the fear of being
sanctioned for illegal rhGH use. In fact, a December 12, 2012 Congressional hearing
regarding the NFL and hGH testing led to a discussion about this very thing. Dr. Larry
Bowers, Chief Science Ofcer for the United States Anti-Doping Agency who testied
at the hearing, explained that while The body produces many forms of growth
hormone in the pituitary gland, synthetic rhGH injections involve only one form, called
22kD. hGH tests work by agging people who have abnormally high ratios of 22kD.
Thats what makes Growth Factor-9 so different from banned synthetic rhGH
injections. Rather than introducing a synthetic form of hGH into the body, Growth
Factor-9 is a dietary supplement that raises human growth hormone levels by
encouraging pituitary performance. This means there are no abnormally high levels
of 22kD, because the increase in hGH comes from the bodys natural source
the pituitary gland.
No matter which side of the GF9/professional athletics controversy
youre on, one thing is certain: Growth Factor-9 is selling like hot cakes. GNC,
Bodybuilding.com, The Vitamin Shoppe, and Lucky Vitamin, GF9s exclusive distributors, are having trouble keeping the growth hormone booster in stock. Still,
some skeptics are saying it sounds too good to be true. So, is there a catch? Actually,
there are three. First, as with hGH injections, Growth Factor-9 is not a magic bullet
but one part of a total program you still have to eat right and work out.
Second, unlike injections of synthetic growth hormone, the Growth Factor-9 pill
needs to be taken on an empty stomach. That means you either have to take it rst
thing in the morning and then not eat anything for two hours, or take it at night, at
least two hours after your last meal... before you go to bed.
And now Growth Factor-9, or GF9 as most people are calling it, is bringing new
controversy into the world of competitive athletics. Because of the edge they give
users, rhGH injections have been banned by virtually every professional sporting
body in the world, and even some college sports programs have begun testing for
it, like the University of Miami, which recently tested every single one of its baseball
players for rhGH use. But because GF9 offers athletes a way to increase their hGH
levels naturally, they can boost their levels without fear of that increase triggering a
positive result on anti-doping tests. So the new controversy is over whether or not
using a natural substance like Growth Factor-9 to raise hGH levels vs. synthetic
rhGH injections is still cheating.
And last but not least, while Growth Factor-9 is far less expensive than
prescription hGH injections, its still not cheap... Growth Factor-9 will cost you about
$100 a month.
But is it worth it? Anything that may cut fat, build muscle, increase energy, and
improve sex drive would seem to be a no-brainer. However, make no mistake about
it, the established medical community (and, of course, they know everything)
would say its benefits are largely anecdotal, with research thats preliminary. But
theres no denying that something that has a chance of helping you get in the best
shape of your life without getting caught is... at the very least... irresistible.
It should be noted that Growth Factor-9 is the only 100% SeroVital -hgh sports
supplement currently on the market. It is currently being sold exclusively at GNC,
Bodybuilding.com, The Vitamin Shoppe, and Lucky Vitamin. If its sold out in stores, try
buying it directly from Novex Biotech at www.NovexBiotech.com or 1-800-479-5507.
Use promo code GFA25 at checkout and get free shipping.*
ORDER NOW!
CALL 1-800-479-5507
or visit www.NovexBiotech.com.com
Use promo code GFA25 at checkout and get free shipping.*
$99 USD
GIANT SETS
FOR
GIANT GAINS
dumbbell
pec flye
Choose weights
that allow you to
move your hands in
a wide arc. Getting
a good stretch in
your pecs with
each rep is more
important than
using very heavy
weight that will
force you to cheat.
WORKOUT 2:
REPS
10
10
10
30-60 SEC.
98
EXERCISE
REPS
PUSH PRESS
8
SEATED HALF ARNOLD PRESS
10
STANDING DUMBBELL LATERAL RAISE* 8
BENTOVER REAR-DELT PLATE RAISE
10
EXERCISE
DEAD-STOP
TRICEPS
EXTENSION
MED BALL
PUSHUP
SETS
REPS
REST
15*
2 MIN.
3 TO FAILURE 1 MIN.
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These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure, or prevent any disease.
All trademarks are the property of their respective owners.
TESTOSTERONE
|Testrothione |
Free standard shipping in the continental U.S. only. 2013 All Rights Reserved.
BR14256-23
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or visit www.NovexBiotech.com
Use promo code SUPERSTACK10 at checkout
and get free shipping.
GIANT SETS
FOR
GIANT GAINS
WORKOUT 3:
LEGS,
CALVES,
ABS
LEGS GIANT SET 1
EXERCISE
REPS
DUMBBELL JUMP SPLIT SQUAT 8 PER SIDE
DEADLIFT
8
LEG EXTENSION
15*
BODY-WEIGHT JUMP SPLIT SQUAT 6 PER SIDE
REPS
10
10
8 PER LEG
10
ABS/CALVES SUPERSET
EXERCISE
DECLINE SITUP
SETS
3
REPS
20
REST
-
20
1 MIN.
SUPERSET WITH
CROSSOVER
LUNGE
100
ADVERTISEMENT
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PREWORKOUT POWDER
Musculogenic Cell Recruiter*
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or visit www.Endothil.com
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*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
All trademarks are the property of their respective owners.
2013 All Rights Reserved. BR14753-1
WINNING
WORKOUTS
THREE 2013 OLYMPIA CHAMPIONS SHARE THE ROUTINES THAT HELPED THEM GRAB
THE TOP PRIZE AND SOLIDIFY THEIR LEGACIES IN THE SPORT OF BODYBUILDING
B Y
102
J O E
W U E B B E N
/ /
P H O T O G R A P H S
B Y
B I L L
C O M S T O C K
XPEDITE
is an innovative
pre-workout drink mix
designed to energize
your mind and body
for more powerful and
SNAC System
Founder/CEO
effective workouts.
XPEDITE
was designed to
support and improve:
Energy
Physical Strength
Mental Focus
performance boost
Reaction Time
Stamina & Endurance
as needed.
Performance
If youre looking for a great pre-workout product to provide a smooth but powerful source
of energy that also includes effective performance enhancers, then XPEDITE is for you!
XPEDITE contains a potent ingredient called R-Lipoic Acid or R-LA, which
is not included in the lions share of preworkout/energy products available.
Some researchers believe R-LA may eventually be acknowledged as one
of the most important nutraceutical compounds on the market for cellular
energy production. It has been shown to improve the bodys utilization of
glucose and may also increase the production of adenosine triphosphate
(ATP) within the muscle cells. Likewise, this scientific formula contains biotin,
taurine and L-carnitine, which further support the optimal blood sugar levels
needed during high-intensity exercise. As a bonus, these ingredients support
fat loss by increasing glucose uptake by muscle tissue, which helps to prevent
fat cell deposition.
XPEDITE also contains the amino acid tyrosine, which is a precursor of the
brain neurotransmitters epinephrine (adrenalin), norepinephrine and dopamine,
ITS TIME TO
YOUR
FREE SAMPLES
AVAILABLE
800-697-2086
WWW.SNAC.COM
WINNING WORKOUTS
hat everyone saw onstage at this years Olympia was the final product.
What very few people witnessed was the work that went into creating
the most muscular, symmetrical, detailed physiques on the planet
the countless hours in the gym, and the strict discipline in following a massgaining diet in the off-season and a restrictive leaning-out plan for up to
four months before competition. Phil Heath, James Flex Lewis, and Mark Anthony Wingson
have displayed such dedication for years, and in the following pages, each of these champions offers one gym workout thats helped him reach the pinnacle of physique competition.
PHIL
HEATH
Phil Heaths
Back/Traps
Workout
EXERCISE
Front
Pulldown
Underhand
Barbell Row
High-pulley
Row
T-bar Row
Seated
Cable Row*
Pullover
Shrug
SETS
REPS
34
1015
34
1012
34
4
1012
12
7
3
3
1012
1520
1520
WINNING WORKOUTS
JAMES FLEX
LEWIS
BACK-TO-BACK MR.
OLYMPIA 212 WINNER
inning an O title in
bodybuildings 212 division might seem less
stringent than going up against
the heavyweights, but it could
actually be worse. First, the 212
eld is loaded with elite athletes.
Second, IFBB judges are looking
for the same muscle density and
freaky body parts as in the open
division, so these guys dont get
a break simply because theyre
smaller. Flex Lewis defended
his Olympia 212 title by displaying a symmetrical physique
with no apparent weaknesses
and a set of legs that put him
over the top. Below is one of
Lewis typical quad workouts.
Flex Lewis
Quad
Workout
EXERCISE
SETS REPS
Leg Extension* 34
1525
Leg Press
(conventional
stance)
67 3050
Leg Press
(wide stance)
3
1520
Sissy Squat
34 1520
Bulgarian
Split Squat
3
1520
*Plus 23 warmup sets.
SERGI CONSTANCE
Every year, the M&F Model Search begins with readers submitting photos online and culminates
on the Olympia stage, where the best contestants pose down for a chance to be named
champ and score an M&F photo shoot. This year, Sergi Constance won the day in an extremely
competitive field. Look for Sergi in an upcoming feature. Our hats are off to all who entered!
106
MARK ANTHONY
WINGSON
OLYMPIA PHYSIQUE CHAMPION
Mark Anthonys
Chest Workout
EXERCISE
SETS
REPS
Dumbbell Pullover
4
15
Flat Bench
Dumbbell Press*
4 15, 15, 13, 10
Incline Smith
Machine Press*
4 15, 15, 13, 10
Incline Dumbbell Flye 3
15
Seated Cable Flye
3
15
Hammer Strength
Dip Machine
4
15
Plyo Pushup
7
10
*Dropset performed on last set.
Congratulations
Phil Heath
2013
Mr. Olympia!!
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WRITTEN BY MARK
BARROSO
KRUPS
XP1600
COMBI STEAM
ESPRESSO
MACHINE
PENDLAY V2 PRO
SERIES COMPETITION
KETTLEBELL 24KG
Made of 100% steel, this kettlebelll
meets competition requirements. The
smooth, unpainted 1.5-inch-diameter
handle creates optimal comfort for all
types of training.
$88.99, pendlay.com
$119.99,
krupsonlinestore.com
SMARTSHAKE
Store protein powder or
pre-workouts in the base
cup, and vitamins or recovery
aids in the pill compartment.
Made of durable, leakproof,
BPA-free plastic with a mixer
that attaches directly to
the lid, so carrying separate
supp containers is officially
a thing of the past.
$10.99, smartshake.com
PERFECT
FITNESS MULTI
GYM PRO
Do wide-grip and neutral-grip
pullups, chinups, pushups, or
dips using this handy homegym equipment for textbook
upper-body training.
$39.95, perfectonline.com
ULTIMATE SANDBAG
TRAINING PACKAGE:
BURLY
Burly is the biggest sandbag USB
has to offerits loadable up to
160 pounds to become a real mans
conditioning workout. Build functional
full-body strength using this heavyduty training gear.
$165.99, ultimatesandbagtraining.com
M F GIFT
GEAR FOR THE TRUE M&Fer
&
108
PHOTOGRAPHS BY NICK
FERRARI
FITMARK
THE BOX LG
Storing a days worth of
meals has never been
easier or looked cooler:
The Box LG has sealable
food containers, cool
packs, and a SmartShake
Fitmark shaker so
youre set to eat clean
anywhere, anytime.
SAMSUNG GALAXY
GEAR SMARTWATCH
With a built-in camera, heart
rate monitor, accelerometer, and
pedometer, this gadget allows you
to track your fitness data using
preloaded apps like MyFitnessPal.
Lets you call a friend and brag about
setting a new PR, too.
$79.99, fitmarkbags.com
$299, samsung.com
RESPECT YOUR
UNIVERSE WARRIOR
TRAINING HOODIE
Form fitting, quick drying, and
moisture wicking, this organic
cotton hoodie is tailor-made for
lifting and running. Thumb holes
in the sleeves provide a stylish
alternative to gloves.
$125, ryu.com
NINJA ULTIMA
BLENDER
Grind meat or break down
whole fruits and vegetables
with this powerful blender
that takes the time and effort out of prepping healthy
meals. Blend a protein shake
in one of the sealable singleserve cups and bring that
same cup to the gym.
$259.99, ninjakitchen.com
$199.99, ninjakitchen.com
GUIDE
$199, sheex.com
P RO P S T Y L I N G BY J E N N I F E R G R E E N E
109
THIS IS A TEST
(STORY)
ART BREWE R
COLLINS,
C.S.C.S.
110
T-BOOST
EXERCISE:
MILITARY
PRESS
Compound
exercises like
the standing
military press
have been
shown in clinical
studies to have
a positive effect
on testosterone
levels.
112
MARIUS BUGGE
WORLDS
MOST
ADVANCED
BOOSTER
TEST HD delivers the kind of hardcore testosteroneboosting results that I expect from MuscleTech.
I like trying new products, and new TEST HD has a unique
ingredient that no other hardcore test booster does shilajit.
This rare ingredient has been shown to increase total testosterone
in a human trial, and you dont have to cycle off it! Not cycling
makes it much easier to use, so I get the results I want.
JUSTIN ROBBINS
AGE: 28
MUSCLETECH USER
Check me out on BODYSPACE: ThaWeezord
100
mg Shilajit
First and only hardcore test-boosting formula
to contain this new, patented, and powerful
test-boosting compound! Its shown in a
human clinical study to signicantly increase
total serum testosterone levels. Another
study has shown that it also boosts the blood
concentration of ATP, real (not stimulantbased) cellular energy used by the body
100
mg Boron Citrate
Shown in human clinical research to
increase free testosterone and decrease
estradiol in just 7 days most other test
boosters have little to no human research
250
mg Tribulus Terrestris
Combined with other cutting-edge
ingredients, including stinging nettle,
Mucuna pruriens, and zinc
I WANT M U SC LE TEC H
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2013
T-BOOST
EXERCISE
You dont need
to overload your
calves with a ton
of reps to make
them grow. Try
low reps with
heavy weight for
maximum growth
and maximum
T-boost.
T-BOOSTING
SPLIT ROUTINE
DAY 1
BENCH PRESS
5 sets
10, 10, 8, 6, and 5 reps
MILITARY PRESS
4 sets
10, 8, 6, and 5 reps
WEIGHTED DIP
3 sets
10, 8, and 6 reps
114
MATT SALACUSE
SQUAT
5 sets
10, 10, 8, 6, and 5 reps
BARBELL
ROW
Keep your back
flat throughout
this exercise;
rounding it risks
serious injury.
116
T-BOOSTING
SPLIT ROUTINE
DAY 2
DEADLIFT
5 sets of
10, 8, 8, 6, and 5 reps
UNDERHAND CHINUP
4 sets
10, 8, 6, and 5 reps (substitute underhand lat pulldown if unable to complete
4 sets of at least 5 chinups each)
BARBELL ROW
5 sets
10, 10, 8, 6, and 5 reps
GLUTE-HAM RAISE
3 sets
10, 8, and 6 reps (substitute stiff-leg
deadlifts if necessary)
AB MACHINE CRUNCH
3 sets
10, 8, and 8 reps
Slow down the negative (eccentric) part of
each repetition.
Rest 1 to 2 minutes between sets.
MICHAEL QUIET
SNAC System
Founder/CEO
was designed to
support and improve:
Deep & Restful Sleep
Healing & Tissue Repair
Muscle Strength &
Endurance
of trained power lifters, the tendency was for this type of more strenuous
exercise to affect sleep adversely. In addition, long duration daytime exercise
of moderate intensity has been shown to decrease GH and testosterone
production during nighttime sleep. So, it is extremely important for athletes
to get a deep and restful sleep because this is when healing, tissue repair,
anabolic hormone production and muscle growth are maximized.
ZMA Buyers Beware: As a result of ZMAs world-wide success, there are now cheap
imitation Zinc Magnesium Aspartate products available on the market. These knock-off
ZMA products contain inferior ingredients and also often contain much lower dosages of
zinc and/or magnesium. Please be aware that these imitation products are NOT the same
as ZMA and may not produce the same results obtained in the ZMA study.
Its simple. If it doesnt say on the label that ZMA is a registered trademark of SNAC System,
Inc., then the product does not contain authentic ZMA.
FREE SAMPLES
AVAILABLE
800-697-2086
WWW.SNAC.COM
* Selected references (1-11) are available at snac.com
M&F
ENT
SUPPTLELIMGHT
SPO
GO HEAVY
Add weight to
dips via a belt
or dumbbell
and try lower
rep ranges,
which have
been shown to
help boost T.
CONSIDER TRYING
A RANGE OF THESE
TESTOSTERONEBOOSTING SUPPLEMENTS
TESTOSTERONE
VINCENT RUSSO
M&F
ENT
SUPPTLELIMGHT
SPO
D-ASPARTIC ACID
BOOSTS ENERGY AND
TESTOSTERONE.
FORSKOLIN BURNS
BODY FAT AND RAISES
T-LEVELS.
Good for those with low testosterone levels or those who generally
feel sapped of energy, D-aspartic
acid, an amino acid, has become a
popular supplement for musclegaining. When testosterone levels
are low, D-aspartic acid helps to
improve mood, focus, and sexual
energy. It works by encouraging
Leydig cells, which inuence your
testicles to increase both testosterone and sperm production. While
your pituitary gland also produces
D-aspartic acid, you may get even
greater benets by supplementing
this amino acid.
FENUGREEK BOOSTS
TESTOSTERONE AND
INSULIN RELEASE.
Fenugreek is another great testosterone-boosting supplement. This
one comes from an herb found in
southern Europe and western Asia,
and it also increases libido as well as
testosterone levels. In addition, fenugreek encourages insulin release,
which helps refuel muscles after
intense weight-training sessions.
Fenugreek is regulated by the liver,
which means that it balances and
controls the amount of testosterone
in your system so you dont get an
overload, spilling over to unwanted
hormones, including estrogen and
dihydrotestosterone (DHT). As a
side note: Many pharmaceutical
forms of testosterone are unregulated by your liver, and are absorbed
directly into your body.
TRIBULUS BOOSTS
TESTOSTERONE AND
LIBIDO.
The supplemental form of Tribulus terrestris comes from an herb
thats found in North America and
Asia and has been used for centuries as a natural libido booster. In
addition, studies have shown that
tribulus boosts testosterone levels.
Perhaps it achieves both benets
by stimulating your pituitary
gland to release more luteinizing
hormone. This, in turn, stimulates
testosterone production, revving
up libido. The active ingredient in
tribulus is protodioscin, a saponin.
TEST ANXIETY
120
M&F
ENT
SUPPTLELIMGHT
SPO
ALLMAX TESTOFX
LOADED
TestoFX Loaded contains a proprietary
blend called Testosurge that contains grecunin, Tribulus terrestris, Eurycoma longifolia, and other testosterone boosters.
Novel among these is grecunin, which
actively drives down SHBG [sex hormone
binding globulin] and albumin. Your body naturally tries to reduce testosterone through
these mechanisms, over time decreasing
T-levels more than is ideal. Grecunin helps
you fight back, aiding in maintaining levels to
maximize muscle building.
In addition, TestoFX Loaded contains
Novaldim, an anti-estrogen, anti-aromatase
compound that contains Di-indolyl-methane
(DIM), giant knotweed, and other ingredients.
Finally, TestoFX has formulated Dihydrozate, an agent that helps keep dihydrotestosterone (DHT) in check. DHT is
the unwanted form of testosterone that
leads to male baldness and other undesirable results. The product relies on saw
palmetto extract in a proprietary formulation
to achieve this benefit. Saw palmetto is also
used to combat prostate enlargement.
BEAST
SUPER TEST
This product
helps men
address their
needs as their
T-levels decline
over time. Super
Test includes
puncture vine,
ashwagandha
root, and Eurycoma longifolia,
as well as supps
that fight unwanted hormonal
conversion.
beastsports.com
ANIMAL STAK
The primary testosterone boosters in
Animal Stak are tribulus and Eurycoma
longifolia, as well as fenugreek and
stinging nettle root, among others.
This product was formulated to raise
testosterone and dramatically increase
the ratio of free (available) testosterone
to total testosterone. The amount of
free testosterone in your body is a more
significant factor for muscle growth
than total testosterone.
Animal Stak addresses other anabolic
needs, providing supps that boost HGH
and IGF-I, including a specialized arginine complex, Immunolin, and Humanofort, which also support immunity and
recovery.
WHAT SETS IT APART:
Animal Stak pairs a testosterone matrix
with a formulation that also boosts HGH
and other growth factors.
GET IT:
animalpak.com
BSN
EVOTEST
This capsule
form of T-booster
includes Daspartic acid,
ginger extract,
cordyceps, and
ginkgo extract,
among others.
EvoTest moves
beyond traditional T-boosting
formulations by
including novel
T-boosters like
magnesium
oxide.
bsnonline.net
122
BRING THE
HEAT
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
(200 mg*)
WARNING:
TAKING HORSE POWER X AND WORKING OUT MAY RESULT IN SWOLLEN
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other offer. No cash value.
M&F
ENT
SUPPTLELIMGHT
SPO
BPI PRO-HD
Boosting T helps burn body fat because
elevated levels encourage your body to
pull fat from storage. Taking advantage
of this natural physiological process, BPI formulated its product to
promote even greater body-fat loss.
In addition to testosterone boosters and
drivers such as vitamin D3 (cholecalciferol), niacin, and zinc (zinc acetate, sulfate, aspartate, and gluconate), Pro-HD
also contains a Performance Matrix that
includes alangium, Chinese fever vine,
caffeine, and yohimbine, among others.
Caffeine is known as one of the best
supplements for enhancing strength
and focus. Like testosterone, caffeine
helps pull fat from storage for workouts.
Yohimbine attaches to fat cells, shutting
down the receptors that slow the release
of fat, allowing you to burn more.
GNC
PRO PERFORMANCE
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ACTIVATE
XTREME
Activate Xtreme not only boosts
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First, the product contains 2,000mg
of vitamin D3 (cholecalciferol), which
research shows converts to steroid hormones in the body, boosting both testosterone levels and strength. Adequate
levels of vitamin D also boost immunity
by fighting harmful T helper 1 cells.
Activate Xtreme includes a range of T
boosters, including Divanil, formulated
to enhance your free testosterone levels
by binding to SHBG, as well as Icariin
from epimedium extract, and Basella
alba. To counteract the negative effects
of estrogen, the product contains indole3-carbinol. French pine bark extract and
zinc aspartate boost sexual function,
and Rhodiola rosea helps combat fatigue during workouts by boosting your
ATP production.
WHAT SETS IT APART:
Activate Xtreme also includes Extended
Release Technology that helps ensure
long-lasting effects of each dose over
the course of your day.
GET IT:
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When youre
looking for a basic
T-booster, you
cant do better
than Hybrid Test
Complex. With
tribulus and fenugreek, its a great
introduction to
boosting T
without the
complications
of advanced
products.
gnc.com
MUSCLEMEDS
METHYL
ARIMATEST
This product
contains two
formulations:
one to boost Tlevels, and the
other to prevent
T from converting to unwanted
hormones
like estrogen.
Methyl Arimatest
includes saw
palmetto in its
Diyhydrotase
formulation,
along with 7methoxyflavone,
which boosts T.
musclemedsrx.com
124
M&F
ENT
SUPPTLELIMGHT
SPO
GAT JETFUEL
T-300
GAT has developed JetFuel T-300 to
burn body fat while supporting muscle
building, doing so by boosting testosterone. The product burns body fat
by relying on a blend of anhydrous
(dry) caffeine, Capsicum annum
(also known as capsaicin), and other
ingredients. To boost T, JetFuel T-300
includes calcium fructopranose borate
(CFB), a supplement that pilot studies
have shown boosts T within three hours,
plus Withania somnifera root extract, and
puncture vine stem for its saponins.
In addition, JetFuel T-300 drives these
supplements with its bio-absorption
blend. Sodium starch glycolyate, MCTs,
and piper nigrum seed extract help the
fat-burning and T-boosting supplements
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NUTREX
T-UP
BLACK
T-Up Black contains D-aspartic
acid, Massularia
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supporting cast
of B vitamins
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uptake of DAA,
all in liquicap
form. One study
showed a 42%
T increase in 12
days of use.
nutrex.com
MHP T-BOMB II
Relying on a potent blend of Tribulus
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and many others, T-Bomb II is the
bomb when it comes to boosting T.
First, it stimulates your pituitary
to produce more testosterone
with its blend of muscle-building
hormones. In addition, T-Bomb II
cripples the effects of SHBG, the
glob of stuff that prevents much
of the testosterone that your body
produces from being able to benefit
you. Another element of testosterones ability to boost muscle mass
is preventing it from converting to
estrogen; T-Bomb II relies on antiaromatase inhibitors to stop this
conversion.
WHAT SETS IT APART:
MHP T-Bomb II contains many secondmessenger hormone amplifiers, including cordyceps and NADH.
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OPTIMUM
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TRIBULUS
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126
Work Faster
Play Harder
Be Stronger
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M&F
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SUPPTLELIMGHT
SPO
MUSCLETECH
TEST HD
The T-boosting formulation of Test HD
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T, which it does by stimulating your
pituitary to produce more luteinizing
hormone (LH). Stinging nettle root is a potent inhibitor of SHBG, helping to increase
free testosterone, and it also prevents testosterone from converting to DHT. Mucuna
pruriens, also known as velvet bean, helps
your body produce more GH and dopamine.
Finally, Test HD adds shilajit, a mineral
found in the Himalayas, which boosts testosterone but also helps increase blood levels of
ATP, a form of quantifiable cellular energy, different from the perceived energy that comes
with central nervous system stimulants.
UNIVERSAL
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NOVEX BIOTECH
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TestroVax includes D-asparaginic acid,
fenugreek, resveratrol, and Rhodiola
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testosterone production and/or
muscle growth. D-asparaginic acid is
another name for the essential amino
acid D-aspartic acid. This amino is not
easily manufactured within the body, so
supplementing it is the best way to rev
up its T-boosting effects. Saponins from
fenugreek increase the bioavailability of
your natural levels of free testosterone.
Resveratrol is a natural compound that
supports muscle endurance by upping
the number of mitochondria (energy-producing motors) within your cells. Rhodiola
rosea also supports muscle endurance,
increasing your adenosine triphosphate
(ATP) levels and the amount of oxygen
in your blood.
WHAT SETS IT APART:
A recent study showed that TestroVax
raises testosterone levels by 42% after
12 days of use, and these rises continued for three days after use ended.
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USPLABS
TEST
POWDER
This four-weekcycle product
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Test Powder is a
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STRAIGHT UP
BY
JOE WUEBBEN
BICEPS
ATTACK YOUR
ARMS FROM
EVERY ANGLE
WITH THIS
DIVERSE BICEPS
ROUTINE
DOUBLE-ARM
HIGH-CABLE
CURL
THE ROUTINE
For a workout that hits the
biceps from all angles, we
called upon Ryan Sullivan,
a competitive bodybuilder
and the owner of Sci-Unison
Fitness (sci-unisonfitness
.com) in North Babylon, NY.
His routine employs dumbbells, a barbell, and cables
and puts the upper arms in
various positions: in front
of the torso with preachers,
behind it with incline curls,
at the sides with barbell
curls, and, to finish, the
arms elevated and parallel
with the floor via high-cable
curls. Such variety will help
ensure that both heads of
the biceps get maximum
stimulation to grow bigger
and stronger. Using
appreciable resistance
helps, too, but only if proper
form is upheld. Using massive amounts of momentum
is a great way to train
your ego, not your biceps,
Sullivan says.
130
SETS
REPS
1518*
TIPS
SHOT ON LOCATION AT
METROFLEX GYM,
LONG BEACH, CA
For a stronger
pointed straight
out to the sides
throughout the
set; dont let them
move forward.
contraction, at the
top of each rep, turn
your palms so they
face behind you and
squeeze.
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THE BASICS
DUMBBELL
PREACHER
CURL
SETS
Perform a
warmup set of
dumbbell preacher
curls prior to your
working sets.
REPS
1012, 21
Sit down on a
preacher bench
holding a pair of
dumbbells. Extend
your arms against
the pad, but dont
lock them out.
Curl the weight up
slowly. Squeeze
your biceps hard
for a beat once
youve reached the
top, then slowly
lower the dumbbells
back to the starting
point until you
feel a stretch.
On the last set, do
21s: The first seven
reps are for the top
half only, the next
seven are for the
bottom half, and
the final seven are
full reps.
TIPS
For the 21s, youll need to use
132
INCLINE
DUMBBELL
CURL
SETS
REPS
1012*
Adjust an incline
bench to 4560 degrees and lie faceup
on it with your feet on
the floor. Hold a pair
of dumbbells with
your arms hanging
straight down and
palms facing forward.
Keeping your shoulders, back, and upper
arms fixed perpendicular to the floor, curl
the dumbbells toward
your shoulders.
Squeeze hard at the
top before returning
to the start.
134
TIPS
Varying the grips
STANDING
BARBELL CURL
SETS
WORKOUT ORDER
136
REPS
1012, 24
Stand holding a barbell with a shoulderwidth grip, arms extended, and knees
slightly bent. Keeping your elbows
at your sides, bend them to curl the
weight as high as you can. Squeeze your
biceps for a count at the top, then slowly
return the bar to the start position. On
your last working set, drop the weight by
about 50%, and perform the first eight
reps with a grip outside shoulder width,
the next eight with the standard grip used
for the first two working sets, and the last
eight with a grip inside shoulder width. If
your gym has the bar for it, experiment
with a neutral grip (shown above).
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INHIBITTHE
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CALORIESORLESS4HE#RISPLINEISGLUTEN
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1 out of every 10 boxes
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The vendors who have samples that were included in jacked-in-a-box.com have provided these statements.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to treat, diagnose, cure, or prevent any disease.
POWER TO THE
EL ISE THOM AS
ANDREA TAYLOR
THIS FITNESS MODEL AND TRAINER LOVES A MAN WHOS
ROUGH AROUND THE EDGESAND KICKS BUTT IN THE GYM
BY MARK BARROSO
141
IRON MAIDEN
IRON
MAIDEN
SEARCH
HEIGHT
WEIGHT
AGE
MEASUREMENTS
RESIDENCE
RIVERSIDE,
CA
WEBSITE
ATAYLORED
BODY.COM
ATAYLORED
BODY
EL ISE THOM AS
Think youve
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.com to submit
info and pics.
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EXPERT ADVICE
ERIC
THE TRAINER
Fleishmans clients
have included
Jason Priestley,
Nelly, Cung Le,
Patrick Schwarzenegger, and Big
John McCarthy.
GET MORE
144
GREGORY ZABILSKI
And everyone knows sleep is important, but sleep before midnight is even
more important. Sleeping from 10
p.m. to 6 a.m. is better than sleeping
from midnight to 8. People dont get
it. They say, Well, I got eight hours! But
sleeping with your circadian rhythms is
essential to hormone production.
GAME MASTER
Greg Jackson
wouldnt ask his
fighters to kick an
ass he wasnt willing
to kick himself.
MORE INFO
146
ERIC WILLIAMS
Chad Demchik
TEAM USPlabs
& Real OxyELITE
Pro User
Copyright USPlabs, LLC. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Information in this ad should not be used as an indication or prediction of your individual results. These
individuals are some of our most successful customers & followed a dedicated training & nutrition program and may have used other dietary
supplements in addition to those illustrated. Your results may be better or worse depending upon the amount of effort you put into it, which
includes eating & exercising properly. You should consult your healthcare practitioner before beginning any such plan. All examples are for
illustration purposes only. USPlabs is not affiliated with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD.
Statements based on data findings for individual ingredients
SPORTS
THE BUS
RETIRED STEELER
JEROME BETTIS
TALKS TRAINING,
AND WHAT
COULD HAVE
HELD HIM BACK
JEROME BETTIS
Bettis racked up 13,662
r
ds in his career.
H
after winning
Super Bowl XL in 2006.
BY BEN RADDING
148
A BETTER BUS
Bettis suffers
from an allergy
but never let it
ruin his game.
Digital copy
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WORLDS
MOST
POWERFUL
CREATINE
FORMULA
I would denitely suggest CELL-TECH to anybody
whos looking to break through those plateaus
and put on some solid quality muscle. Along with a
MATT FERRO
MUSCLETECH USER
Find me on BODYSPACE: ferrotness
10g Creatine
Comprising 7g of creatine monohydrate
the most studied form of creatine in the
world and 3g of creatine HCl a highly
soluble form of creatine this clinical dose
of creatine is shown to provide faster muscle
growth and increased strength
200mg ALA
Enhances nutrient transport. Research
suggests that ALA helps improve the
absorption of creatine and glucose into
muscle cells. Plus, CELL-TECH is the
rst and only creatine formula allowed
to combine creatine and ALA
I WANT M U SC LE TEC H
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2013
COM
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**METHADROSTENOLTM
**CYCLOSTANOZOLTM
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LIQUID ANODROL
(.
**OXYMETHOBOL
SOMATROPH HC
OH
MASTERBOLAN
**DROSTANOZOLTM
**SUPRATESTIN DEPOT TM
*Many users claim Liquid Anodrol to be the most powerful OTC Bulking agent available. Incredible mass and
strength gains have been reported after only one week
of use. Anodrol is an oral liquid that is designed for rapid
assimilation for maximum pro-anabolic effects. The active ingredient in Liquid Anodrol called OxymethobolTM,
is not alkylated or methylated in structure and may possess a lower risk factor with use when compared to oral
VWHURLGVZLWKWKHVHWR[LFFRQJXUDWLRQV
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TEST SUSPENSION
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**NUTROPIL RECOMBINEX TM
*Growth Hormone is a powerful fat burner and one of the only known
substances to actually increase the number of cells in a muscle rather than size alone seen with standard anabolics. Somatroph HCTM
is a breakthrough in chemistry that may allow dramatic increases of
Growth Hormone blood levels without injections. Utilizing the active
ingredient of Nutropil RecombinexTM, Somatroph HCTM is considered
by many to be the most powerful non-prescription oral form growth
hormone enhancement product available. Users of SomatrophTM are
reporting of dramatic lipolysis (fat loss) and a synergistic bulking action when taken in conjunction with other pro-anabolics.
EQUIDREN
OMIFEN
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*EquidrenTM (BoldenodrolTM) is a highly specialized combination of compounds designed to increase vascularity and
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MUSCLE PUMPS experienced while using BoldenodrolTM
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DAVID
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Formerly the COO of the
National Strength and
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coached for 25 years.
JAY CARDIELLO
cardiellofitness.com
GREG GLASSMAN
crossfit.com
JIM MANION
ifbbpro.com
A former trainer to
gymnasts, Glassman is
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the worlds fastestgrowing fitness movement.
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LOU FERRIGNO
ferrignofit.com
The star of TVs The
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two-time Mr. Universe, an
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MARK HENRY
markhenry.tv
A WWE Superstar and the
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JIM SMITH
dieselsc.com
JOHN
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mountaindogdiet.com
A competitive bodybuilder,
Meadows is the creator of
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MATTHEW
KADEY
mattkadey.com
JASON
FERRUGGIA
jasonferruggia.com
Based in Santa Monica, CA,
Ferruggia is the author of
Muscle Gaining Secrets
and The Renegade Diet.
Kadey is a registered
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and author of the The NoCook, No-Bake Cookbook.
KEVIN LILLY
kevinjlilly.com
A former Division 1 college
football player, Lilly trains
actors and athletes in L.A.
A strength athlete
for nearly 20 years,
Smitty has written
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CJ MURPHY
totalperformance
sports.com
TOM
TERWILLIGER
tomterwilliger.com
A former pro bodybuilder,
Terwilliger is a life coach
whos helped thousands
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Murph is a competitive
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the owner of Total Performance Sports in Everett, MA.
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COURTESY OF CONTRIBUTORS
PRODUCT SHOWCASE
CLINICAL TESTING UPDATE:
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LAST SET
BY MATT TUTHILL
ITS IN
YOUR HANDS
Matt Tuthill
Senior Editor,
Muscle & Fitness
@MCTuthill
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