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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

84 HEALTHY HOLIDAY CHEATS


Eat like a beastand keep your physique.

92 GIANT SETS, GIANT GAINS


T
w

ple gets an update


-volume program.

102 WINNING WORKOUTS


H

etes got monster


big.

108 M&F GIFT GUIDE


prove your training.

110 THIS IS A TEST (STORY)


M&Fs guide to gaining muscle with the most
essential hormone of alltestosterone.

130 STRAIGHT UP: BICEPS


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EDGE

26 THE LATEST ON
TRAINING, NUTRITION,
AND SUPPS
This month: Intra-set isometrics;
C
s you no excuses; six
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str
onger with Mike
Jenkins; and much more.
POWER TO THE PEOPLE

141 Advice from Hollywood


trainer Eric Fleishman and retired
NFL star Jerome Bettis, plus an
interview with MMA coach
G
.
IN THIS ISSUE 12 ARNOLDS PAGE 14 FROM THE CHAIRMAN 16 EDITORS PAGE 154 MARKETPLACE 158 ADVISORY BOARD

10

MUSCLE & FITNESS 12.13

COVER: JIM W RIGHT; TH IS PAGE: CLO CKWISE, FRO M FAR L EFT: JIM WRIGHT; ANDREW PURCELL; MICHAEL NEVEUX

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Arnolds Page

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

A: If you grew up in Austria in the 1960s as I


did, or trained at Golds Venice in the 1970s as
I also did, there was no such word as cardio.
When you wanted to lose fat, you cut back on
the amount of food you were eating, particu-

larly carbohydrates. And some of us, like Ken


Waller and Frank Zane and me, liked to run on
the beach or ride a bicycle around town now
and then because we knew it was healthy and
it seemed to help you lose a little extra weight
before a contest. But the idea of training your
heart, specically, was largely foreign to us.
Looking back, I wish I had done more
dedicated cardiovascular training, not just for
its benecial effect on the waistline but for the

heart itself. With cardiovascular disease the


No. 1 killer of American men, everyone should
make it a goal to have a healthy heart, and
that means exercising as much as it does
following a healthy diet.
I embraced cardio training when my Hollywood career took off. I didnt have time to train
for hours as I used to, so I needed a way to burn
extra calories and work my heart in shorter,
more efficient workouts. These days, I combine
cardio and weight training in the same session.
I begin on an exercise bike or elliptical (I dont
want to terminate my knees on a treadmill).
After ve minutes at an easy pace, I go at the
hardest pace I can maintain for 30 seconds,
then I back off to an easy pace for 30 seconds. I
repeat these intervals for 10 minutes, then begin
my weight workout. This gets me warmed up
and gets cardio out of the way early. Otherwise,
I might be tempted to skip it after lifting. Apart
from this, Ill hike for up to an hour when time
allows, and sometimes I ride my bike.
No matter what, I make sure to get some kind
of cardiovascular work in every day. If youre
interested in being as lean as possible and living
a long, healthy life, I suggest you do the same.
Yours in Iron,

Arnold Schwarzenegger

ZELLER/ FITNESS PUBLICATIONS INC./COURTESY OF WEIDER HEALTH & FITNESS

From left: Joe Weider,


Frank Zane, and
Arnold get cardio and
some California sun
at the same time.

12

MUSCLE & FITNESS 12.13

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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NOVEMBER

OCTOBER

JULY

JUNE

MAY

CAN
T
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AS MUSCLE & FITNESS APPROACHES ITS 75TH


YEAR, THE FUTURE LOOKS BRIGHTER THAN EVER

ecember is traditionally a time to


look back, to take stock of the year
well soon leave behind, and to
plan for the new one ahead. The
year 2013 has been a very good one for Muscle
& Fitness, with newsstand sales up over 2012 in
a marketplace that continues to see established
titles either converting to an all-digital format or
folding entirely. Needless to say, our success is
directly attributable to the efforts of our editorial
and advertising teams, whose combined forces
produced a product that was markedly better
this year than last. With a redesign and a renewed priority in making M&F the most purely
serviceable tness magazine on newsstands
today, we have breathed new life into a warhorse
thats coming up on its 75th year.
You read rightMuscle & Fitness is on the
cusp of its 75th year as the most authoritative
source of training, nutrition, and supplement
information in the world. Originally dubbed
Your Physique by founder Joe Weider back in
1940, Muscle & Fitness has undergone a series
of changes over the years, both in title and in
focus, always keeping up with the times. When

it debuted, Olympic-style weightlifting was the


predominant form of exercise for men, and as
such, Joe covered Olympic-lifting competitions
(he even competed in them) and wrote about
techniques for successful competitive lifting.
As bodybuildings star began to rise as a result
of the growing popularity of physique icons like
Steve Reeves and Reg Park in the 1950s, Joe
began to cover more bodybuilding competitions,
and featured articles on prepping to compete.
In the 70s bodybuilding peaked sharply,
thanks in large part to Arnold Schwarzenegger
(who happens to be our executive editor), and
the magazine (then titled Muscle Builder/Power)
almost exclusively covered bodybuilding.
The 1980s brought a cultural shift that was a
direct result of bodybuildings growing inuence. The tness movement exploded throughout mainstream society, with women and men
alike ocking to gyms in record numbers in an
effort to look and feel their best.
It was during the 80s that Joe Weider recognized the sea change in the worlds interest
in tness, and in response he launched FLEX,
to cover competitive bodybuilding, Shape, for

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

MUSCLE & FITNESS 12.13

SEPTEMBER

AUGUST

APRIL

MARCH

FEBRUARY

JANUARY

women, and Mens Fitness, for guys who wished


to incorporate tness into their lifestyles. By
1990, the entire gamut of tness interests was
covered, with M&F remaining as the foundation from which the other titles emerged, free to
focus purely on training as Joe intended.
Im proud of Muscle & Fitness esteemed history and even more proud to have owned the
title for the past 11 years. As pleased as I am with
our growth during 2013, our future is what really
excites me. Weve already lined up a number
of A-list celebrities for covers and have been
working hard at fully integrating our print and
digital properties, to provide you with an even
richer M&F experience. Just as Joe always did,
we are evolving with the times and have come to
the conclusion that print and digital neednt be
mutually exclusive. By partnering them, readers get the best of both worlds in a sum that is
greater than its parts. Thank you for remaining a
loyal M&F reader throughout 2013. I cant wait
for you to see what we have in store for 2014.

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

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DROP

IT!
WITH THIS
ADVANCED
TECHNIQUE, YOU
CAN GET MORE
WORK DONE IN
LESS TIME

Im a big proponent of a few tried-andtrue advanced-training techniques. One


of my favorites is the dropset, which I
use in nearly every workout.
DROPSETS

routines featured an intense


lateral raise dropset (see sidebar)
that left me with little energy or
shoulder strength to do much
after. Ive also included a sample
dumbbell curl dropset that will
leave your biceps feeling like jelly.
Of course you can use dropsets
for any body part, but Id be careful about using them on leg day.
Drop (or strip, in this case) sets on
squats and leg presses will denitely work your thighs like nothing else, but theyre also just as
likely to cause you to lose either

your lunch, or consciousness.


So be smart about upping the
intensity, and enjoy the results.
More power to you,

Shawn Perine
Editor-in-Chief
editor@muscleandtness.com
Twitter: @shawnperine

THE SKINNY ON FATTY


We dont typically cover guys nicknamed Fatty in Muscle & Fitness, but
Roscoe Fatty Arbuckle deserves mention here, thanks to M&F contributor
Greg Merritts new tome on the murder and ensuing tabloid scandal that
effectively ended the career of one of Hollywoods biggest silent-film stars.
Room 1219 is meticulously researched and a page-turning mystery
perfect winter reading.

16

MUSCLE & FITNESS 12.13

Lateral Raise
Dropset
Routine
WEIGHT (LBS)
35
30
25
20
15
10

REPS
15
12
8
6
6
20

Dumbbell
Curl Dropset
Routine
WEIGHT (LBS)
15
50
40
30
20

REPS
30*
8
8
8
20

*Do 2 warmup sets with this weight/


rep scheme

DUSTIN SNIPE S

Although often referred to as an


advanced technique, dropsets
can be employed by intermediate trainersthose with just six
months of solid training under
their belts.
Dropsets involve reducing
the weight immediately after
youve reached failure on a set, to
keep that set going for as long as
possible. Theyre typically performed with dumbbells, but can
be done with barbells, too. My
favorite use of the dropset technique is on lateral raises. They
absolutely fry your deltoidsso
much so that your whole shoulder routine could consist solely
of a few dropsets of upright and
bentover laterals. Theyll be so
spent afterward, you wont be
able to do anything else.
One of my recent shoulder

You know those guys


you see texting in
the gym? Im glad
youre not one of them.

EVP/GROUP PUBLISHING DIRECTOR


EDITOR-IN-CHIEF

Training is the opposite


of hoping. A dream is
nothing until its been
combined with years
of hard work.

CHRIS SCARDINO
SHAWN PERINE

EDITORIAL
Executive Editor
Managing Editor,
Enthusiast Group/Books
Group Training Director
Senior Editors
Editors
Copy Chief
Copy Editors
Research Editor
Reporters
Business Coordinator
Intern

Do your main lifts


with sets of 36 reps
and all others with
8 and above. Youll get
stronger, bigger, and
stay injury-free.

ART
Art Director
Senior Designer
Editorial Production Director

Arnold Schwarzenegger
Brian Good
Sean Hyson, C.S.C.S.
Matt Tuthill, C.S.C.S.,
Joe Wuebben
Sam DeHority, Ben Radding
Pearl Amy Sverdlin
Nina Combs, Jeff Tomko
Adam Bible
Kristin M. Ambrosino,
Mark Barroso, Tiffany Gagnon,
Michael Schletter
Judy Watson
Stephen Walkiewicz

Group Creative Director

Anthony Scerri
Miguel Paredes
Russell Mendoza
Andy Turnbull

PHOTOGRAPHY
Photo Editor

Anthony Nolan

MUSCLEANDFITNESS.COM
Editor-at-Large
Senior Editor
Editor
Producer

Elizabeth Yun
Eric Velazquez
Ian Cohen
Kayda Norman

CONTRIBUTORS
Kareem Black; Nick Ferrari; Kevin Horton; Dwayne Jackson, Ph.D.; Matthew Kadey, R.D.; Ahmed Klink; Brian Kulhmann;
Tim Mantoani; Greg Merritt; Myatt Murphy; Michael Neveux; Dennis Nishi; Rob Orlando; Andrew Purcell; Tim Scheett, Ph.D.;
Matthew Solan; Marie Spano, R.D.; Steve Stiefel; James & Therese; Gregg Wangard

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CHAIRMAN, PRESIDENT &CHIEF EXECUTIVE OFFICER
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JOE WEIDER (19202013)
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Chief Information Officer
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General Manager, AMI International & Syndication Lawrence A. Bornstein
PRINTED IN USA We assume no responsibility for returning unsolicited material, including but not limited to photographs, artwork, manuscripts, and letters.

Doing What Matters Most

Dave WIlliams

TRUESTRENGTH.COM/Dave

2013 Optimum Nutrition Inc.

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FIND THESE WEB FEATURES AND OTHER EXTRAS
AT MUSCLEANDFITNESS.COM/DECEMBER2013

GIVE A
GIFT TO
YOURS ELF

THE 12 DAYS OF
MUSCLE & FITNESS
From Dec. 112 we will be giving away one item
from our holiday gift guide each day, plus $250 in
Arnold Series supplements. Enter
online as many times as you want for a
chance at a very jacked holiday season.
PRENEW
YEARS
RESOLUTIONS

WINTER
WARRIOR
WORKOUT

We give you the


tools to eat right
and train hard
without missing
the party.

Dont wait until


January to attack
your fitness goals.
Get the jump on
your resolutions
with these tips.

Arm yourself this


season with a
mass-building
workout designed
to combat your
motivational lulls.

Like us at facebook
.com/muscleandfitness
mag and interact with
thousands of other fans
just like you.

INSPIRE US

Of course, we tweet,
too. Check out our daily
updates by following us
at @muscle_fitness.

DAUGHTRY!
Check out our
training feature
on Chris
Daughtry and
dont miss his
bands new
album, Baptized,
in stores now.

Have a comeback story to tell us? E-mail us at inspiration@muscleand


fitness.com for a chance to be featured in the magazine.

NICK FE RRARI; DUSTIN SNIPES

HOLIDAY
SURVIVAL
GUIDE

THE LATEST IN TRAINING, NUTRITION, AND SUPPLEMENTS

REDEFINE
YOUR LIMITS

ROB ORLANDO WAS ALWAYS STRONG.


WHEN HE DIVERSIFIED HIS TRAINING
HE ONLY GOT STRONGERAND FITTER.

oing one thing well


was always ne with
Rob Orlando. Seven
years ago he was making a name for himself on the
amateur strongman circuit, frequently placing in the top three.
But weighing in at 231 pounds
at only 5'8" didnt feel right. He
was growing out of size 38 jeans
and needed a size 50 jacket.
Attending a CrossFit seminar with Greg Glassman
made Orlando realize, I was
far from being in shape.
In the years since, he has
thrown himself at CrossFit, placing as high as 15th in the CrossFit Games in 2010. Today, at age
39, he has shed the unnecessary
weight and tips the scales at
189. Most impressively, though,

his concerns over diminished


strength proved to be overblown.
In the past year, Orlandoour
resident CrossFit experthas
deadlifted 610 pounds, squatted
510, standing strict-pressed 255,
and performed a 165-pound onearm barbell snatch (pictured).
You can decide whether or not
CrossFit is for you, but Orlandos
story is important for trainees
everywhere: If you dont work
on what youre bad at, youll never be the best version of yourself
you can be. Every month, this
magazine presents a number
of fundamentally different, yet
effective, training concepts. If
theres one thing we know
for sure, its that the broader
your horizons are, the more
complete youll be.

ROB ORLANDO
26

MUSCLE & FITNESS 12.13

A competitive strongman and CrossFit athlete, Orlando is the owner of Hybrid Athletics
in Stamford, CT. hybridathletics.net

ONE-ARM
SNATCH

JAME S & TH ERE SE

If you have a strong two-arm


snatch, you can do the one-arm
snatch, Orlando says. Start with
an empty bar, and grip it dead
center. Add weight gradually
and give yourself plenty
of room to drop it if
you need to.

12.13 MUSCLE & FITNESS

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

MUSCLE & FITNESS 12.13

FACTS

Toes to bar will build both


explosive core strength
and endurance, and can be
practiced anywhere
you have a pullup bar.
Shoot for three or
four sets of 10 the
next time you
train abs.

ABOUT NATE

Nate Forster is a CrossFit gym owner and the co-owner of RhinoCo


Fitness. rhinocofitness.com

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.

JAME S FARRE LL; GROO MING BY RE BECCA CASCIANO

f your ab training still


consists of chasing some
arbitrary numberlike
the old-school idea of 100or 200-plus daily reps of
various exercisesthen the time
has come for you to rethink that
approach. Volume alone wont
carve out your abs. And even
if youre not stuck in an outdated
mind set, you can still reap the
benets of adding toes to bar to
your workouts.
If youve ever stopped for
a few minutes to watch the
CrossFit Games on ESPN, then
youve probably seen it: an
athlete hanging straight down
from a pullup bar and swinging his feet up to touch the bar
for multiple reps. Calling this
move dynamic sells it short
it not only places incredible
demands on your core muscles,
it also builds your grip, arm,
and shoulder strength.
The move is trickier than it
looks, though, so be sure to follow these tips for proper setup
and execution.

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TRAINING
EDGE EXERCISE SPOTLIGHT

STEADY

Dont throw the weight


aroundbe sure to raise
and lower it under control,
holding the contraction
at the top for a
beat to get that
deep burn.

Delt
Zone
Follow these
instructions
for total isolation of your
front deltoids
SET UP

THE ANTERIOR DELTS MAY BE SMALL, BUT SOMETIMES


THEY REQUIRE YOUR UNDIVIDED ATTENTION

BY JOE WUEBBEN

he devil is in the details, and this holds as true for the


deltoids as for any other muscle group. Overhead pressing
should make up the foundation of your shoulder work, but
achieving a well-rounded set of delts requires addressing all three heads (anterior, middle, posterior). When
youre sporting a tank top, the detail and striations in the anterior
deltoids (or lack thereof ) are just as visible as the width and thickness of the middle regions. So give the front side of your shoulders
some love once or twice a week by completely isolating them. This
incline barbell front raise is a great way to start doing just that.

30

MUSCLE & FITNESS 12.13

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

BY JIM SMITH, C.S.C.S.

oure not going to like this one. We have a way to build


muscle fast, but it doesnt let you go heavy, it burns
like hell, and itll leave you sore for days.
Still want to try it? Its called intra-set isometrics,
and it means holding the contracted position of a rep for time,
interspersed with normal speed reps. Sprinkle it into your back
workouts as described belowjust be prepared for some pain.

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.

The point is time under


tension. The longer your
muscles work, the more the
body gets the message that
it had better build them up to
handle the stress. Of course,
time isnt the only considerationotherwise, all marathon
runners would have big legs.
Thats where tension comes
in. Combine long sets with
moderate loads and youll get
your muscles growing fast.

MIX AND
MATCH

OTHER
OPTIONS

intra-set isometrics
also work well for these
muscle groups

32

MUSCLE & FITNESS 12.13

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

Try doing intra-set isometrics


for back as your second
exercise after a heavy
bench press, overhead
press, or weighted
pullup.

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TRAINING
EDGE ABS & CORE

FLY LIKE
AN EAGLE

ost ab exercises try to take


the hip exors out of the
equation so that the abs have
to work without assistance.
But ignoring the hip exors can lead to
injury if you lift heavy, run, or play sports.
The spread-eagle jackknife allows you
to strengthen both the abs and the
hips without sacrificing development in either area. But be warned:
This is an advanced move.
Having your legs spread apart makes
it difficult to sit up, and that forces the
abs and hip exors to engage to raise
your torso. Strong hip exors help your
hamstrings stabilize heavy squats and
deadlifts, and they also enhance running
speed and explosiveness.
If raising your legs off the oor is too
difficult, its OK to do this move as just a
torso situp. You can also secure your feet
inside the support beams of a power rack,
or have a partner hold them down for
more stability. For a greater challenge, do
spread-eagle jackknifes (or situps) while
holding a medicine ball overhead.

THE SPREAD-EAGLE JACKKNIFE


WORKS THE ABS AND THE HIPS

BY SEAN HYSON, C.S.C.S.

TIP

How to
Do It

34

MUSCLE & FITNESS 12.13

Lie on your
back on
the floor with your
legs spread
to form a V
shape and your
arms extended
behind your head.

Sit up explosively while


simultaneously
raising your legs
and hips off the
floor. As you
come up, reach
your hands between your legs.

DAVID YE LLEN; GROO MING BY REBE CCA CASCIANO

Perform the spreadeagle jackknife at the


end of a lower-body
day. Aim for 24
sets of 10.

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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

different tness goals. The


main corridor is for training
upper body, and the downstairs is for lower body.
Cross the monkey bars to
build endurance or square
up at the boxing area. As
for lifting, the dumbbells go
up to 150 pounds. You can
grunt here, says Joe, whos
been training since he was
13. Were old school.

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
TO GET HIIT

HIIT is all the rage


these days for cardio.
Does that mean I
shouldnt do steady
state anymore?
Lawrence Taylor once
said, You try to stay
within the rules for the
sake of the game, but
you can always turn up
the intensity. Hopefully
he was talking about
football. In any event,
lets broaden the scope
of that and apply it
to cardio. Im glad to

see HIIT taking its


rightful place in training
protocols everywhere.
But just because HIIT is
a hit right now doesnt
mean steady-state
cardio has to take a
hit. Get it? Theres
enough room in your
training for a variety of
approaches. Instead
of abandoning steady
state, just use it on
weekends when your
workouts can be more
open-ended. Keep up

your strength training and add a HIIT


workout, too. Your
body fat will drop and
you wont have to pick
sides between HIIT
and steady state.
Gunnar Peterson,
C.S.C.S., is Americas
most-sought-after
personal trainer. His
client list has included
Hollywood celebs like
Sylvester Stallone and
Bruce Willis and elite athletes Tom Brady, Carmelo
Anthony, and Kevin Love.

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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

THE KEY POINTS


Days 1 and 2 must be two days apart.
Use percentages of your new desired
one-rep max (1RM), not your existing max.
The sample weights are for a lifter who
can deadlift 500 and wants to hit 600.
Always use 135 and 225 during the
warmup sets. Record every weight you use
in Week 1. Add 10 pounds to every working
set each week through Week 4. Take Week 5
off from deadlifting, then test in Week 6.

MUSCLE & FITNESS 12.13

MORE
FROM MIKE

Follow Mike OHearn


on Twitter and Instagram
@MikeOHearnand
visit mikeohearn
.com for even more
training tips.

Six-Week Max-Out

40

max out any


other lifts during this period.

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

50, 60 300, 360


70
420
60
360
70
420
80
480
90
540

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

*Pull the weight to just above your knees.


**A top-half deadlift set on the pins of a power rack.
***Perform a normal deadlift standing on a four-inch box.

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.

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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

MUSCLE & FITNESS 12.13

Deadlift
 Sets: 5 Reps: 5
Dumbbell Row
 Sets: 35 Reps:
812

BY SEAN HYSON, C.S.C.S.


Jimbo F. of Flemington, NJ, let us
tweak his back workout.

Jimbos NEW WORKOUT

-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.

PAVEL YTH JALL

STREAMLINE YOUR
WORKOUT FOR YOUR BEST
RESULTS EVER

Dont pull the bar to your


midchest. Bring it to your
collarbone. Doing this
will protect your
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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
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TRAINING
EDGE OVER 40

JUST DO IT

M&F
SUPPLEMENT
PICKS

STAYING FIT INTO MIDDLE AGE MEANS


NO EXCUSESJUST ASK CT FLETCHER

BY JOE WUEBBEN

f you havent heard the story of CT


Fletcher, visit YouTube and enter his name
in the search bar; its best to hear him tell
it in his own words, provided youre not
offended by excessive cursing. The CliffsNotes
version is this:
Fletcher was a world-champion powerlifter
in his younger years. He lifted like a beast,
but also ate one of the unhealthiest diets ever,
consisting of the same meal at McDonalds
every day for more than 20 years: four Big
Macs, four orders of fries, two milkshakes,
and four personal-size apple piesa lunch
that topped 5,000 calories. Not surprisingly,
emergency open-heart surgery ensued.
Fletcher nearly expired multiple times, but

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).

he somehow made it through. Now, at age


54, hes a lean 235 at 5'11", down from
300-plus during his powerlifting days.
Things are differentnamely, he makes very
few trips to McDonalds and goes much lighter
in the gym than he used to. But one thing
hasnt changed: his no-excuses attitude.
I atlined three times on the operating
table, and it took me 18 months to recover,
Fletcher says. But I manage to get my ass
up and go to the gym, so I dont accept many
excuses from the over-40 guys. If I can go do
my workouts, you can. And Im not just an
over-40 guyIm over 50. No matter what life
throws at you, or what youre going through or
how hard it gets, its still your motherfin set.

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like running a
marathon, only on
the bench press.
Along the way,
when youre doing
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He recommends
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Products bearing this logo


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substances by HFL Sport Science,
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TRAINING

QUICK TIPS

Got a question for Mike? Ask us at 101@muscleandfitness.com.

EDGE 101

GAIN POWER, STRENGTH, AND


SIZE IN ONE EXPLOSIVE MOVE

BY MIKE MCERLANE

THE CATCH

The bar shouldnt


come crashing into your
collarbones. Control the
bar at all times. The
catch should occur
without impact.

CLEANING
HOUSE

Ive noticed a lot more people


in the gym are doing power
cleans, and all of them seem as
if theyre in pretty good shape.
I would love to start incorporating them into my own plan. What
exactly is the benefit, and how do I fit
them into my program?
JAMES CARD, SAN DIEGO, CA

The power clean is one of the best


movements to increase explosive
power and overall strength.
With the popularity of CrossFit and
other types of cross training, this
movement has become a staple in regular gyms.
The benets are endless, as the clean requires
a simultaneous combination of speed and
strength. But its not a movement you want to
step right into and attempt with a heavy weight.
As with many performance- and Olympic-style
movements, technique and repetition are far
more important than the weight as you master
each phase of the movement.
Unlike a squat or deadlift, the power clean
has many phases of movement. This can be
both good and badgood because your body
is exerting a tremendous amount of energy and
force, but bad because at any time, if you use
improper technique, the risk of injury goes up.
Because the legs are heavily involved during each
phase of movement, do the power clean first on
leg day; you wont want to do it when youre already tired. In some workouts, power cleans are
actually used as a form of high-intensity interval
training in which you take the weight down
considerably and perform each set for time. But
dont try that until youve mastered the lift.
To do it, grab a loaded barbell on the ground
with an overhand grip slightly wider than
shoulder width. Keep your back at, and
explosively stand up and shrug; this will create momentum. As the bar rises toward your
shoulders, squat underneath it and rotate your
wrists so that your elbows are pointing forward
so you catch the bar in a quarter squat position. Thats one rep. Whenever possible, youll
want to work with bumper plates to avoid
damaging the oor should you drop the bar.

46

MUSCLE & FITNESS 12.13

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

STRONGMAN MIKE JENKINS, PROMOTER


OF THE CLYDESDALE GAMES, WILL MAKE
YOU A HARDCORE LIFTER IN SIX STEPS

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.

Jenkins Strength Tips

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.

GET SIX Real


GET REST
1happens
2
strength building
When you get
at six reps.
near your max effort, you dont want
to rush it. Between
very heavy sets, Ill
rest five minutes.
You need complete
recovery.

GET GEAR There will come a point when


3
you will need wrist straps, but thats OK.
They are a tool to help you get stronger.
And get a quality leather lifting belt that is
the same height all the way around so it isnt
different in the front or back.

Jenkins Strongman
Shoulder Workout

GO COMPETE People who are trying to


6
get into the sport say, Im not ready, or
Im going to wait until Im stronger. But you

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.

are going to learn by doing it. Theres no


substitute for just throwing your hat in.

*Mike switches up the cable attachment every


week, using ropes, straight bars, and V-shaped bars.

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

presser, you cant


just do that. Spend
more time on what
you suck at.

MUSCLE & FITNESS 12.13

TheraPearl
These are not your dads hot and
cold compresses. Get targeted
relief designed for pro athletes.
TheraPearl hot and cold compresses
contain small, soft pearls that conform to your body and are reusable,
hypoallergenic, and non-toxic. Freeze
the pack in the freezer for cold
therapy or microwave the pack for
heat therapy. These are the only compresses endorsed by the NFL Players
Association. Shop at therapearl.com.

POW ERSH OTS PHOTO GRAPH Y; ANTH ONY SCERRI

You should be working toward a heavy


set of six on all your
main lifts. More reps
than that, and you
cant go that heavy.

TRAINING
EDGE BODYBUILDER

J
JOHNNIE JACKSON:

RAISING
THE DEAD

TRAIN LIKE ONE OF THE STRONGEST


BODYBUILDERS OF ALL TIME

BY GREG MERRITT

ohnnie Jackson is a true hybrid. Lots


of guys claim to be bodybuilders and
powerlifters, but no ones had more
success at the former while excelling
at the latter than JJ. During his 12-year pro
bodybuilding career, this 42-year-old Gulf War
veteran has perpetually nished near the top.
Meanwhile, pursuing his powerlifting hobby,
hes a human forklift. In a 2012 competition,
he deadlifted 832 raw. Fame and fortune
have come via his physique, but Jackson
maintains his love for moving major metal. His
hybrid back workouts begin with low-rep deadlifts before higher-rep, growth-inducing sets for
width and thickness. Thus, Jackson makes sure
hes always as strong as he looks.

Jacksons Back
Routine
EXERCISE
Deadlift
Weighted Pullup
Barbell Row
Seated Cable Row
Pulldown
Back Extension

PRO TIP

To build power, focus


on moving maximum
weights fast for reps
in the 46 range.

SETS
4*
3
3
3
3
3

REPS
64
20
10
10
10
15

*Preceded by 2 warmup sets, the 2nd heavier than the 1st.

POWER
BODYBUILDING
TIP SHEET

JACKSONS CAREER HIGHS

Pro bodybuilding
show wins

50

2009

Worlds Strongest
Bodybuilder

MUSCLE & FITNESS 12.13

832

Pounds raw deadlift

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

Copyright 2013 Ultimate Nutrition, All Rights Reserved.


These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.

BUY NOW

Add Horse Power X pre-workout powder to your


daily routine and jump-start your training regimen!
Available in smooth Pink Lemonade and Blue Raspberry avors, its
11 high-octane workout blasters give you the energy, strength, and
focus to dominate the cage. Leading the charge for Horse Power X is
TORABOLIC, the key ingredient shown to jack-up strength 77%
more than resistance training alone over an 8-week period1.
Other facts about Horse Power X:
Features beta-alanine, creatine monohydrate, and L-citrulline to
help increase strength and maximize rep-to-failure thresholds
Utilizes specialized forms of capsaicinoid extract and raspberry
ketones to accelerate thermogenesis (the conversion of extra
calories to heat)
Customizable serving sizes based on your training level
(Beginner, Advanced, or Professional)
Mixes instantly with water; drink 20 minutes prior to working out

Available in Blue Raspberry


and Pink Lemonade.

45 scoops per bottle!

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.

Horse Power X is available at UltimateNutrition.com,


Popeyes, Europa, Empire, and other ne retailers worldwide.

EDGE FOOD
FOOD OF
THE MONTH
FIGHT

SQUID

IT MAY LOOK WEIRD,


BUT THIS MOLLUSK
IS A POWERFUL
MUSCLE BUILDER

BY CHRIS GIBLIN

ust 100 grams of this funky-looking seafood contains


16 grams of protein and only 92 calories , which
puts it on par (nutritionally speaking) with options
like tilapia and lobster. Its full of selenium, a mineral that
helps keep your immune system in check; copper (95% of your DV),
which helps the skin heal from wounds; and vitamin B12, which keeps
nerves and red blood cells healthy.
Squid tastes similar to scallops, so if youre a seafood junkie you
shouldnt be surprised by its avor. Look for clear eyes when youre
buying it, as with any sh, and there shouldnt be a shy smell, says
Ruth Frechman, R.D.
When you cook it, you want it tender, not chewythrow it in rapidly
boiling water for a minute and then dump it into ice water.

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

For the dressing:


Add all ingredients
to a shaker cup and
shake until mixed
well. Drain dressing
over cooked squid
and serve.

YES

YES NO MAYBE

MAYBE

NO

CANDY

Candy packs fat and sugar


with little or no nutrients, but
dark chocolate is high in
antioxidantsthe darker the
chocolate, the better.

56

MUSCLE & FITNESS 12.13

GNU FOODS FIBER LOVE


FIBER BAR
(Serving: 45g )
CALORIES PROTEIN
140

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

STO CKFOO D; COURTESY O F GNU; ANTH ONY SCERRI (2)

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

22 GRAMS, HIGH QUALITY, FAST DIGESTING*


GIDDCFHGAIG7@9F97CJ9FM;FCKH<
;F95HH5GH=B; <=;<DFCH9=B:CFAI@5
A=L9G95GM ;@IH9B:F99

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AVAILABLE AT:

DISTRIBUTED BY:

HOT STUFF

EDGE 15-MINUTE FEAST

If you can handle the


heat, opt for salsa with
habaneros. They contain
capsaicin, which may
slow your appetite and
help you burn more
calories.

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

he worst part of dieting, aside from the irritable mood and


kitten-like strength you can expect, is the food. Sure, youll look
good in a few weeks, but the last thing you want to see today
is another chicken breast on a bed of broccoli. This Mexican
style pizza has all the flavor of a cheat meal without the empty
calories. Cauliower (loaded with potassium and vitamin C) provides a
low-carb crust, and replacing pepperoni with ground chicken slashes fat
and ups the protein. Opt for a hearty salsa instead of tomato sauce and
youve got a meal thats as tasty as it is physique friendly.

58

MUSCLE & FITNESS 12.13

NUTRITION INFO Per serving

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.

NICK FE RRARI; FO OD STYLING BY MATT VO HR

MAKES 1
SERVING

CLINICALLY TESTED, PROVEN RESULTS

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system engineered to deliver both an immediate burst and
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t h i s p e r f o r m a n c e t e c h n o l o g y, y o u c a n m a x i m i z e n u t r i e n t
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*OT 2 formulas are exclusive to GNC. ^OT 2 is GNCs intelligent nutrient delivery system engineered to control when ingredients are released for maximum effect. Products
were tested for over 145 banned substances on the 2012 World Anti-Doping Agency (WADA) prohibited list via HFL skip lot testing protocol #ICP0307. 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. 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.

Youll
Need:
EDGE ROBERT IRVINE

CUP OF
WONDER

PASTA E FAGIOLI THATLL FILL


YOU UP AND FUEL YOUR GAINS

BY CHEF ROBERT IRVINE

old-weather months stink for a lot of reasons. You usually have


to bundle up to go outside and allow for more time to warm up
once you get to the gym. Cravings for comfort food go through
the roof, too, and youll yearn for stuff like French onion soup
and a big hunk of bread, impulses that, if you were to act on them, could
wreck all your efforts in the gym. My philosophy is to create suitable
replacements for these cravingsrecipes that satisfy your taste
buds, ll your belly, and work with your training goals. This pasta e fagioli
is just what the doctor ordered for the winter blues. Its loaded with one
of the best sources of protein you can get, chicken breast, and the carbs
from the pasta make it ideal for the post-workout window.

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

The cannellini beans add fiber and the parmesan cheese


adds a small amount of fat.
Both of these combine to
increase your sense of satiety, and helps a little
of this soup go a
long way.

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

MUSCLE & FITNESS 12.13

CALORIES

PROTEIN

FAT

CARBS

570
44G
10G
77G

NICK FE RRARI; FO OD STYLING BY MATT VO HR

Per serving

For a limited time, get a free pump at www.UniversalUSA.com/ShockTherapy

EDGE SUPPLEMENT OF THE


THE MONTH
MONTH

FAST
BLAST

COMBINING THESE SUPPLEMENTS


AFTER WORKOUTS HELPS
SPEED MUSCLE GROWTH

BY ADAM GONZALEZ

MORE INFO

Take whey protein


The best way to support muscle growth
after workouts is to take in a whey protein
supplement as soon as possible. The faster
you get whey protein into your system, the
more quickly it will help reverse the catabolic
(muscle-breakdown) process that follows
intense weight training, helping to promote
anabolism (muscle growth).
While whey is particularly beneficial after
workouts, its also a great protein source at
other times of dayespecially when your
tank is on empty, such as when you wake up
in the morning.

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

MUSCLE & FITNESS 12.13

Get even more supplement info at muscleandfitness.com.

Combine protein with digestive


enzymes for better absorption

Take a premium blend of


proteins for best results

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.

Not all proteins are created equal, so its


important that you take a look at the types of
protein that are found in your supplements.
Look for whey protein concentrates, which
are very high in protein but contain small
amounts of dietary fats and bioactive compounds. Whey protein isolates are often
even higher in protein than isolates, which
makes them a good balance to concentrates.
Milk protein isolates contain both whey
and casein, delivering both slow- and
fast-digesting proteins.

GET IT TOGETHER
Whey-HD from BPI provides all of the supplements covered
here. Each two-scoop serving of Whey-HD contains 5.5 grams
of BCAAs, an efficacious dosage after workouts. It also delivers
50 grams of total protein, derived from a blend of whey protein
isolate, whey protein concentrate, and milk protein isolate. Additionally, Whey-HD also contains a blend of digestive enzymes
that specifically target protein breakdown and absorption.

CHRIS LUND

Protein is crucial for muscle


building, but the type, timing, and amount of protein
are also important factors
for maximizing results.
Fast-digesting whey
protein gets to work more
quickly than other sources,
which is crucial after workouts. Also, certain amino
acids work faster than others. Digestive enzymes help,
too, as they break proteins
down so theyre absorbed
more efficiently in the body.
Heres what you need to do
to get the most out of these
powerful muscle builders.

WEB INFO

Learn more at jacked-in-a-box.com.

EDGE JACKED-IN-A-BOX

WEALTH OF OPTIONS

IN NOVEMBER, M&F EDITORS PICKED THESE SUPPLEMENTS


FOR MEMBERS OF JACKED-IN-A-BOX TO TRY
BY ADAM GONZALEZ

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GASPARI MYOFUSION
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This product contains an
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of whey protein concentrate, brown rice protein,
whey protein isolate, egg
albumin, and a powerful probiotic that
supports immunity and digestive health.

PROLAB BETA
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BONUS
1 OUT OF
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Beta-alanine is an amino
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Each dose of Beta Alanine
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as well as 75mg of histidine, the amino
acid beta-alanine combines with to form
carnosine, a strength-producing peptide.

BSNS N.O.-XPLODE RTD

CHAMPION
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This delicious protein supp
goes beyond what youd
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glutamine and 5g of BCAAs
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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
deliver aminos for longer, making it a
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

MUSCLE & FITNESS 12.13

CO URTE SY OF MANUFACTURERS

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1-800-310-1555

Seven years after walking away from a Harvard Law degree to


pursue his dreams of superstardom, David Otunga has become
one of the biggest names in sports entertainment while landing
himself the kind of woman most guys only dream about.
And he owes it all to putting his training above everything else.

+++

AND
+++

Matt Tuthill
Photographs By Jim Wright
Written By

68

MUSCLE & FITNESS 12.13

David brought his personal


arm blaster to the seta
testament to his belief in the
results it delivers. His biceps
support that belief nicely.

BRAINS AND BRAWN


all 2003: A Saturday afternoon near Cambridge, MA:
David Otunga is on the street outside of Olympia Sports,
taking his new squat rack and weight bench out of the box,
and carefully arranging the pieces to t into his black 1999
Honda Accord two-door coupe.
Hes trying to move quickly because he needs to get it
back into his Harvard dorm room before dark to avoid the
suspicions of campus security. After some careful consideration he solves the puzzle. By the time he loads the last
piece, the drivers seat is the only empty space: the trunk
doesnt quite close, theres a leg extension attachment
hanging out of the back passenger window, the cloth seats are about to tear under
the stress of the weight plates, and theres less than inch between the rear tires
and the wheel wells. But dammit, it ts.
And then it hits him.
Oh he says, trailing off, looking back at Navi, his girlfriend at the time,
standing on the sidewalk. He quickly tries to cover and act as if he knew what he
was doing. You can drive back and Ill wait here! he announces. Navi glares at
him. He knows damn well shes not going to unload it by herself.
He drops the act. Okay, Im really sorry, but Ill be right back. Say 20, 30
minutes, tops. An hour and half later, he returns. They dont talk much on the
drive back, but he doesnt notice. Hes too psyched at the prospect of being able to
lift however he wants, whenever he wants. The potential nes and the pissed-off
girlfriend, hes decided, are worth the reward.

David Otunga has built a life thats an extension of this mentality.


Fitness, for him, is not a part of the whole, but the central focus from
which the rest of his considerable success has grown. He is a living
rebuke to the stereotype of the dumb jock; a brains-and-brawn Renaissance man who could have chosen whichever life path appealed
to him the most. Instead, hes chosen them allhes a lawyer, an
actor, and a WWE Superstar. His ance, Jennifer Hudson, has the
versatility gene, too, being one of the few women to have won both
an Academy Award and a Grammy.
You could argue that his success began the moment he decided to
leave the big-time Chicago law rm where he worked as a litigator
after graduating from Harvard Law. A child of the 80s who grew up
in Elgin, IL, as the youngest of three kids, David had always idolized
powerful physiqueswrestlers like the Ultimate Warrior and Hulk
Hogan, and action heroes like Arnold Schwarzenegger and Sylvester
Stallone. No matter how much his academic success seemed to steer
him one way, though, he could never shake the idea that he wanted
to follow in the footsteps of those childhood heroes, ultimately
deciding that the courage of conviction was more important than
having his life plan actually mapped out. When he walked into his
bosss office to announce these plans, he was laughed at. Hard.
You cant blame him. I had nothing lined up, he says. He
thought I was going to another rm, but I had no prospects.

70

MUSCLE & FITNESS 12.13

GROO MING BY VAL ISSA YOE

#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

HANGING KNEE RAISE

Hang from a pullup bar, or brace your upper arms in


a pair of leg raise straps (pictured). Lift your knees
toward your chest and lower them back down from
three anglesstraight on, pointing to the left, then
pointing to the right (pictured). Complete the same
number of reps from each angle.

No ones laughing now. Not after he went on to become a WWE


Superstarthis, after having to nagle his way into a developmental
contract with no experience whatsoever, his only selling point being
a good physique and a unique storyline. His acting career, never a
given for any wrestler, no matter how charismatic he might be in the
ring, is starting to take off as well, thanks to a role in last Marchs The
Call alongside Halle Berry.
But according to Otunga, his successboth in academics and
entertainmentbegan long before he took that leap-of-faith career
change, probably on the day he rst picked up a dumbbell. He made
the connection early on that brainpower and muscle power were not
divergent pursuits as so many people see them, but symbiotic. The
physiques he idolized were never just bodies, but vessels of power
that can enable one to tackle all of lifes challenges.
Training gave me condence, and it still does, Otunga says. Without that condence, I dont know what I would be doing. It shaped
who I became as a man. I dont know if I would have even gotten
into Harvard without it. Fitness gave me discipline. It structured
my days.
To that end, the squat rack in the dorm room was a necessity, not a
luxury. Hemenway Gym on the Harvard campus was ratty, and the
Ballys down the street wasnt much better. Besides, when his mind
started racing at one in the morning, he wanted to be able to bang

TRICEPS KICKBACK

Hold a dumbbell in your left hand, bend at the hips,


and brace yourself with your right hand against
your right knee. Your left upper arm should be
parallel to the floor. Lift the weight to extend your
arm until its straight. Slowly return to the start.
Complete equal reps with both arms.

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

With your right knee


and right hand on a flat
bench, hold a heavy
dumbbell in your left
hand. Row the dumbbell to your ribs without
twisting your body
or using momentum.
The move should be
initiated by retracting
your shoulder blade.
Complete the same
number of reps on
each side.

WIDE-GRIP
PULLUP

Grasp a pullup bar with


a wide grip; this will put
your hands well outside
shoulder width. Engage
your lats to pull your
body up. Dont kip,
or use momentum, as
the goal is lat development, not calorie
expenditure.

ARNOLD
PRESS

Sit on a bench with a


back support and hold
a pair of dumbbells at
shoulder level in front
of you with your palms
facing your shoulders.
Press the weights
straight up, rotating
your arms as you go
so that your palms
are facing away in the
finish position.

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

MUSCLE & FITNESS 12.13

Lie down on a decline


bench and hold a
weight plate or heavy
dumbbell (pictured)
against your chest.
Engage your abs to sit
all the way up without
curling your spine
forward. Hold it for a
beat at the top, then
slowly lower back to
the start position,
keeping your abs
engaged the whole
time to control the
movement.

DAVID OTUNGAS TRAINING SPLIT

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

DAY IV: REST

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

*As many sets as needed to reach 100 reps.


Otunga uses 710 sets.

DAY II: CHEST


EXERCISE
Incline Bench Press
Dumbbell Flye
Dumbbell Bench
Cable Crossover
Dip

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.

DAY III: LEGS


EXERCISE
Squat

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

DAY VI: ARMS


TRICEPS

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

DAY VII: REST

*Performed as warmup.

Otunga now weighs in at


a slim 230 pounds but
trained heavier during law
school, tipping the scales
at 250 while boasting a
515-pound bench press.
Today, he eats clean to stay
in shape for the nonstop
schedule of the WWE. I
dont even cheat much
because I dont get that
much joy out of it.
Be sure to check him out on
the WWEs annual Tribute
to the Troops this month.
Check local listings.

and your whey protein shakes.


Well, why would I stop?
Because where is that going to get you?
Theres silence for a minute. Then:
What if I asked you to choose between me
and the gym? she asks.
You wouldnt do that. I love the gym, and I
love you. You wouldnt make me choose.
Theres my answer, she says.
Five days later, they broke up, but not before Navi got in one last dig: All this working out, reading this stuff, and obsessing over it, its never going to do
anything for you, so you might as well try being a lawyer.
They saw each other once after that, and when Otunga relays the
story, he almost sounds sympathetic. Almost.
I was signing autographs in this gym, and of all the places, shes
there working out, he says. Theyve got a big picture of me up
there, and everyones crowded around because of what I do in the
gym. There were too many people, so we never spoke. I didnt need
to say anything. We said it all with a glance. That was it.

In 2007, during Otungas stint on the reality show I Love New


York 2, he was nishing up a press tour when the interviewer
dropped a bomb on him.
He said, I want you to meet my friend, so I passed your number
along to her, Otunga recalls. I said, Whoa, dude, this is so unprofessional. This isnt cool. But all he says is, Well, shes going to be
calling you any minute.
When the phone rang, the girl on the other end of the line was Jennifer Hudson. They hit it off immediately, and now have a 4-year-old
son together, and are engaged to be married. Central to their chemistry is the fact that even when Otunga gets home from a long road trip
and heads straight to the gym, the nagging never comes.
She would never ask me not to go to the gym, Otunga says. Just
as I would never get in the way of her going to the studio.
Besides, he addsand here he smirks as he would after blindsiding an opponentwhen she saw me on TV, and these are her exact
words, she said, That is the most beautiful man I have ever seen.
So I probably wouldnt have her without the gym, he laughs. I
can always count on the gym. Its always there waiting for me.
Along with everything that comes with it.
12.13 MUSCLE & FITNESS

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

MUSCLE & FITNESS 12.13

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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.

M&F: Why is it important to train with


a partner?
Matt Christianer: A couple different
reasons. One, the motivation. Its standard.
You have someone pushing you. In the past
Ive always trained with guys who are a
lot bigger, to push me to do more; and of
course the bigger guys dont like a smaller
guy coming up on them. Sam and I are about

76

the same size, so for us its more about him


being younger than me. Its about trying to
mentor him and stay ahead of him, in a way,
while hes trying to come up on me. But of
course were there for spots, motivation,
and to push each other.
Sam Shepherd: The best thing about

training with a partner, for me, is if you have


CONTINUED

MUSCLE & FITNESS 12.13

BENTOVER
CABLE FLYE
5 SETS OF 1015 REPS

MC: Rear delts are typically


the most neglected region
of the shoulder. Bend over
and raise the dumbbells in a
controlled motion.

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DELT SMASH

LATERAL BARBELL
RAISE
4 SETS OF 1015 REPS

MC: These are done to get more


core involved, obliques especially. Also, lifting a longer lever
(three feet, instead of a dumbbell, which is about a foot), I
can get more muscle fibers to
fire. Do four sets each side.
someone whos as motivated as you are.
It keeps you accountableyou cant cheat
yourself in the gym because you know you
have somebody there whos pushing you
and youre pushing them back. You just
always have that little bit of competition.
If you have somebody whos on the same
level as you, and theyre taking it a little step
higher, youve got to stick with them.

78

M&F: What are some of the possible


disadvantages?
MC: If you dont have a good training
partner, it could slow you down. Its happened to me in the past, and you just have
to get rid of them. If theyre not on the same
level as you, you might have to take extra
time helping them with form and things like
that. But, really, once it starts to take away
from your workout, then you know its time
to stop working with them. It should be
like a synergy effect. The workouts should
become better with the two people. If they
dont, then its not the right combination.

M&F: Should there be an equal amount


of help between the two if one is stronger than the other?
MC: It depends on what each person
is trying to accomplish. I know with
Sam, Im a little bit older than he is and
Im more experienced. Hes trying to
turn pro, so Im kind of guiding him,
but Im several steps ahead of him. But
I dont mind helping him, because I see
a younger version of myself, and I dont
want him to make the same mistakes
I did, whether its in the gym or out
of the gym.

SS: Its a disadvantage if youre working


out with somebody whos not on the same
level as you. Sometimes my girlfriend will
want to work out with me, and I do that
sometimes, but she doesnt have to change
out a whole bunch of weight and stuff. Ill
spend half the time moving around plates.

SS: Id help them as much as they need,


but Id make sure theyre doing an appropriate weight for themselves. If I had to help
them too much, Id denitely advise them
to back off. And as far as them helping me,
I just want somebody behind me, so that if
Im in trouble, they can help me out.
CONTINUED

MUSCLE & FITNESS 12.13

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DELT SMASH

Ws or VICTORY
PRESS
4 SETS OF 1015 REPS

MC: These are done for medial


and anterior delts. Start with
your elbows at your waist and
press up and out to a W, or
what some call a victory pose.
The slower you go, the harder
they are to do.
M&F: Why is a partner workout so important for a body part like shoulders?
MC: For one, I feel like shoulders are what
separate the men from the boys. Everyone
can walk around with a pair of arms, everyone
can walk around with a chest, but its shoulders that really make a difference. And
when you see someone with some freaking
cannonballs, you know, to me, thats impressive. Thats something most guys dont
have. The other thing is, its very common
to get injured.
Typically, you need a spot if youre doing
a military press. Its not one of those things
like biceps, where you can kind of slow down
the movement and hold the negative. With
shoulders, you obviously dont want to do
that. You dont ever want to stick. Its good
to have someone there just to keep you uid,
even if theyre just kind of feathering your
weights for you.
SS: Working with Matt, it was awe-

some, because theres a whole bunch of


exercises he taught me, and a whole bunch
of different ways to hit the muscle group.
And I guess for an overhead press, having
somebody spotting you for shoulders is
really important.

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

MUSCLE & FITNESS 12.13

MC: These are mainly for


anterior delts. You want to
bring the plate up toward
head level, so your eye can
see through the hole in plate,
while rotating one hand under and one hand over.

DELT SMASH

a really small town of 5,000 people; Ive


never really had anybody who could personally train me. Everything I learned was
from reading magazines like Muscle & Fitness and going online, and from trial and error. Ive never really had a personal trainer,
so for me a partner is denitely better.
M&F: How do you work around two
different people having different goals?
MC: For what we do, mens physique or
bodybuilding, its aesthetics. So if Ive got
weak calves and my training partner has
strong calves, there may be times where I
say, Hey, Im going to go do extra calves

while you nish up with your weak spot.


Its the only real way to do itotherwise
youre just wasting time. Its instinctive
training based on your weaknesses and
our strengths.
And since no two people are the same, its
hard to nd a good training partner, because
youre not going to have the same balance of
strong points and weak points. The best you
can do is nd someone whos close to that.
At the same time, its give and take. We both
need to work on our weak points.
SS: Ive always trained with people

whove had goals pretty similar to mine.

Say you have somebody who wants to


powerlift and somebody who wants to
get into bodybuilding. If you had to train
with that person, then you could do
something like what Mike OHearn does
with the powerbuildingsomething like
that. Just adjust your workout so there
are certain days where you do one or
the other.
Or you could start the workout with
some compound movements like squats
or deadlifts, bench presses or pullups, that
are more for the powerlifters, and then
end your workout with isolation exercises
for the bodybuilder.

SHOULDER PRESS
ON LEG PRESS
4 SETS OF 1015 REPS

MC: Hand placement is key


on these. Outside high grip
(shown) hits all heads of
the deltoids. You can either
keep your head directly
underneath the foot plate
and press directly up, or lean
slightly back and bring the
plate down to the top of your
chest. You can do these with
legs crossed, legs back, or
if you want to simulate a push
pressstanding up. Think of
a linebacker moving forward
and up off the line.
82

MUSCLE & FITNESS 12.13

PUT A HEALTHY SPIN


ON THE WORST
FOODS OF THE YEAR
AND ENJOY EVERY BITE

HEALTHY
HOLIDAY

CHEATS
AB SALAD
TATO CR
SWEET POPA
GE 90

WRITTEN BY

CHEF ROBERT IRVINE


PHOTOGRAPHS BY ANDREW PURCELL

PEANUT BUTTER AN
D CRANJELLY
TORTE
PAGE
90

84

MUSCLE & FITNESS 12.13

TURKEY WELL86INGTON
PAGE

holidays give and the


holidays take. They give
you the opportunity to
reconnect with family
over a steaming pile of
delicious comfort food.
The taking happens with your physique. That same comfort food tends
to add flab to the midsection youve
spent the other 10 months of the year
carving, and by Jan. 1 youre sporting a spare tire around your gut. This
year, however, is going to be a little bit
different. Weve harvested a cornucopia of healthy holiday recipes thatll
taste like the comfort foods you crave,
while providing the proper calories
and macronutrients that your hungry
muscles need (well, we did throw in
a fairly sumptuous dessert). Despite
their impressive presentations, theyre
meals that every guy can prepare. So
try hosting the holidays at your place
this yearyour family (and your abs)
will thank you for it.

THE

BRUSSELS, BACON, BURST TOMATO,


SALAD
AND FETA 88
PAGE

12.13 MUSCLE & FITNESS

85

HEALTHY HOLIDAY CHEATS

TURKEY
WELLINGTON
SERVES 4

86

MUSCLE & FITNESS 12.13

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

add to warmed oil, searing on all four


sides evenly for 2 minutes before
flipping. After cooking, remove and
pat dry with paper towels.
WELLINGTON
Evenly top turkey tenderloin with
duxelle, then roll remaining pastry
over top of tenderloin, sealing with
egg whites on interior bottom edge.
Next, brush the ends and top of
pastry with egg whites, then seal
the ends to create pastry. Bake the
sealed pastry on a cookie sheet in a
preheated 375oven for 30 minutes,
or until internal temperature of
turkey reaches 165. After cooking
remove from oven and allow to rest
for 5 minutes, then slice and serve.
SAUCE
Add chicken stock to original pan
over medium heat and reduce until
cup remains. Once reduced, add
fresh parsley, thyme, tarragon, and
garlic. Turn off heat and finish with
whisked butter and serve.

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

NUTRITIONAL INFO PER SERVING:


367 calories 48g protein 17g fat
8g carbohydrates 1g fiber

12.13 MUSCLE & FITNESS

87

SERVES 4

BRUSSELS,
BACON, BURST
TOMATO, AND
FETA SALAD

NUTRITIONAL INFO PER SERVING:


481 calories 11g protein 39g fat 24g carbohydrates 5g fiber

88

MUSCLE & FITNESS 12.13

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

FOOD STYL ING BY CARRIE PURCE LL

HEALTHY HOLIDAY CHEATS

It takes something real special to


get a BIG GUY like me SHREDDED.
-Zack King Khan

1-888-3Nutrex
Nutrex.com

Follow us
TM

HEALTHY HOLIDAY CHEATS

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*

1 tbsp salt and


pepper blend*
1 cup tomatoes,
diced
cup feta
12 mint leaves,
julienned
1 cup 80/20
blended oil
(80% vegetable
oil, 20% olive oil)
2 lb jumbo lump
crab meat

DIRECTIONS

NUTRITIONAL INFO PER SERVING:


837 calories 49g protein 63g fat 19g carbohydrates 3g fiber

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.

PEANUT BUTTER AND


CRANJELLY TORTE
DIRECTIONS

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

FILLING AND CAKE


Melt chocolate and butter in microwave, then stir
in corn syrup and puree into the melted mixture
until smooth. Remove plastic from chilled torte.
Carefully pour the hot glaze over the filling and
spread evenly to cover the filling. Refrigerate the
tart for 30 minutes before serving.

NUTRITIONAL INFO PER SERVING:


1,187 calories 46g protein 77g fat 79g carbohydrates 6g fiber

90

MUSCLE & FITNESS 12.13

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

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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.

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GIANT
SETS
GIANT
GAINS
FOR

USE AN OLD-SCHOOL TRAINING


TECHNIQUE TO BOOST MUSCLE SIZE WITH THIS
EIGHT-WEEK PROGRAM
BY

92

MUSCLE & FITNESS 12.13

KEVIN LILLY // PHOTOGRAPHS BY KAREEM BLACK

dumbbell
row

Brace yourself against


a flat bench with
one arm, and hold a
dumbbell in the other.
Think of your working
arm and lat as a crane;
the arm is just a cable
while the lat is the
motor. You want most
of the work being
done by the motor.

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.

This order of movement patterns will cut


various new micro tears into the muscle
bers, allowing them to grow with proper
rest and nutrition.
The progression of exercises through each
giant set has a lot to do with joint movement.
Take the chest giant set in Workout 2 as an
example. With plyo pushups, three major
joints (wrists, elbows, shoulders) are going
through a big range of motion. On incline
presses, it will be two jointsthe elbows and
shoulders. On yes, just the shoulders are
going through a full range of motion. Finally,
the isometric plank involves no joint movement, only muscle contraction.
Lets focus for a moment on the power
moves, which will lead off every giant set.
Generating power requires the most energy,
so putting these movements at the beginning of the set will ensure that 100% effort is
given. On back giant sets, the power moves
will be hang cleans and power shrugs. These
may not seem like direct back exercises, but
both are pull-dominant moves that heavily
involve the major muscles of the back.
The power moves will also spark the
metabolism to promote fat burning. In fact,
this volume-based program as a whole will
ignite a strong metabolic effect. Itll also
increase athleticism and a unique type of
cardiovascular capacity. I have used this
and other programs just like it for hypertrophy goals as well as off-season training for
contact-sport athletes.
So get going on your giant sets to build
some serious size and turn up the heat on
your metabolism. Train hard. Train smart.
And Happy Holidays.

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.

Allow 7590 minutes for


each training session. Take
full advantage of the allotted
time to recover between sets.
Its very important that every set
is done with 100% energy.

If youre concerned about


adding excess body fat
(particularly during the holiday
season), 3040 minutes of
low-intensity cardio can be
added to off days.

WORKOUT 1:

BACK GIANT SET 1

BACK GIANT SET 2

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

Complete three giant sets total,

resting three minutes between each


giant set.
Rest 15 seconds between each
exercise within circuits.

94

MUSCLE & FITNESS 12.13

resting three minutes between


each giant set.
Rest 15 seconds between each
exercise within circuits.

REPS
10
10
10
10

Complete three giant sets total,

BICEPS/CALVES/
ABS CIRCUIT 1
EXERCISE
CABLE CURL
STANDING
SINGLE-LEG
CALF RAISE
WEIGHTED
OBLIQUE CRUNCH

REPS
10
10 PER LEG
10 PER SIDE

Complete the circuit three

times, resting two minutes


between circuits.
Rest 15 seconds between each
exercise within circuits.

GRO OMING BY VA LISSA YOE

Here we give the giant set a makeover, but


the goal remains the same: hypertrophy,
and lots of it. This eight-week program will
not only help you pack on size but will also
promote fat-burning and give your cardiovascular system a boost. Rest assured, giant
sets are just as relevant and effective today
as they were many decades ago when Joe
Weider rst stumbled upon them.
With winter in full swing and the holiday
season approaching, theres a good chance
youll be eating a lot in the next two months.
So if you know Moms cooking is inevitable
and the holiday parties will be plentiful,
its time to take advantage of the additional
calories and set a short-term goal of size and
strength. Your training will consist of three
days of resistance training per week, with
hypertrophy as top priority.
The training program will follow this
simple equation: High Volume + Short
Rest = Size. Stubborn muscle growth is a
problematic issue that all trainers and trainees come face-to-face with at some point.
This program forces the muscles to either
get big or go home. It takes the old-school
volume approach and combines it with the
latest scientic studies to create the ideal
eight-week hypertrophy program.
Giant sets will be performed for all large
muscle groups (chest, back, shoulders,
quads) using the standard four exercises
per. (Giant sets for smaller body parts like
biceps, triceps, or calves would be overkill.)
The sequence of four exercises within
each giant set will be this: a power move, a
strength move, a stabilization move, a size/
shape move.

MED BALL
PUSHUP

Get into a pushup


position with both
hands on a med
ball. The space
between your
hands should
be shaped like a
diamond. Keep
your back flat
throughout.

BICEPS/CALVES/
ABS CIRCUIT 2
EXERCISE
HAMMER CURL
SMITH MACHINE
CALF RAISE
HANGING LEG RAISE

REPS
8
12
1520

Complete the circuit three


times, resting two minutes
between circuits.
Rest 15 seconds between each
exercise within circuits.

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.

THE TRAINING PROGRAM


WILL FOLLOW THIS
SIMPLE EQUATION:

HIGH
VOLUME
+ SHORT
REST = SIZE
96

MUSCLE & FITNESS 12.13

ABOUT THE MODEL


Name: Michael Giliotti
City/State: Staten Island, NY
Height: 5'7"
Weight: 195
Favorite Body Part to Train: In all honesty, I play no favorites.
Favorite Exercise: Squats. One of few
exercises to hit over 75% of your body.
Website: mikegiliottifitness.com
Instagram: @atrainingedge
Twitter: @atrainingedge
Facebook: facebook.com/atrainingedge
About Me: Fitness has made me who I
am today inside and out. And for that, Im
truly blessed I found something so fulfilling and rewarding in my life. Without it, I
dont know where I would be.
Favorite Quote: You dont know me.
You dont know anything about me. You
dont know what Im made of or just how
much I am capable of. You dont know
where I come from or where Im heading.
You know nothing of my highs and lows.
You dont know how strong, how resilient,
or how passionate I am. You havent
got a clue of the effort I put into it every
day. You dont know my personal life.
And you may not even know my name.
But you will.

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Everyones talking about human growth hormone (hGH). It seems theres been
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increasing number of athletes injecting synthetic recombinant human growth
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muscle damage, and improve performance.
But the true hGH frenzy really got underway in September of 2012 when it
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it means that nally, after 30 years of research, theres a way for people to increase
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Whether or not you agree with Ms. Daines about the ethics, its clear that GF9 is
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Thats what makes Growth Factor-9 so different from banned synthetic rhGH
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And now Growth Factor-9, or GF9 as most people are calling it, is bringing new
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To call Growth Factor-9 a cheat pill is ridiculous, argues Gina Daines,


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2013 All Rights Reserved. BR14482-8


All trademarks are the property of their respective owners.
*Free standard shipping in the continental U.S. only.

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,
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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:

PECS, DELTS, TRICEPS

CHEST GIANT SET


EXERCISE
PLYO PUSHUP
INCLINE DUMBBELL PRESS
FLAT BENCH DUMBBELL FLYE
ISOMETRIC
PLANK HOLD

REPS
10
10
10
30-60 SEC.

Complete three giant sets total, resting three


minutes between each giant set.
Rest 30 seconds between each exercise
within giant sets.

98

MUSCLE & FITNESS 12.13

SHOULDER GIANT SET

TRICEPS STRAIGHT SETS

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

Complete four giant sets total, resting three

minutes between each giant set.


Rest 30 seconds between each exercise.
*Hold the top position of each rep for a onethousand-one count.

SETS

REPS

REST

15*

2 MIN.

3 TO FAILURE 1 MIN.

*On every fifth rep, hold the bottom position


for 20 seconds.

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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

LEGS GIANT SET 2


EXERCISE
DUMBBELL JUMP SQUAT
LEG PRESS (Narrow Stance)
CROSSOVER LUNGE
LEG EXTENSION

REPS
10
10
8 PER LEG
10

ABS/CALVES SUPERSET
EXERCISE
DECLINE SITUP

SETS
3

REPS
20

REST
-

20

1 MIN.

SUPERSET WITH

SEATED CALF RAISE

Go four times through each giant set, resting

four minutes between each giant set.


Rest 30 seconds between each exercise within
giant sets.
*After 15 reps, do one dropset of 15 reps with
50% of the starting weight.

CROSSOVER
LUNGE

With each step,


your front foot
should cross the
midline of your
body. Since youll
have to work to
keep your balance,
your legs will get
more work than
they would during a
a set of traditional
walking lunges.

100

MUSCLE & FITNESS 12.13

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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

MUSCLE & FITNESS 12.13

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

the latest from renowned sports nutritionist Victor Conte

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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

This product is not

was designed to
support and improve:

only used for highintensity athletic

Energy

activity, but also to

Physical Strength

ignite an energy and

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,

* Additional scientific research and selected


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which transmit nerve impulses. U.S. soldiers undergoing various psychological


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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

THREE-TIME MR. OLYMPIA

ith a trio of O wins


(201113) and no sign
of letting up, Phil
Heath has established his own
bodybuilding dynasty, just as
Jay Cutler, Ronnie Coleman,
and Dorian Yates (among
others) did before him. All
great champions of the past
displayed dominance onstage,
and Heath is no exception.
To win an Olympiaor even
to place in the top sixone
needs to have a great back, with
superior width, thickness, and
detail. Developing this requires
smart yet exhaustive training in
the gym year after year, which
Heath has done ever since
turning pro. Heres a sample
back workout he used in his
pre-Olympia prep.

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

*Performed with 2030 seconds rest.

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.

MUSCLE & FITNESS WINNER

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

MUSCLE & FITNESS 12.13

MARK ANTHONY

WINGSON
OLYMPIA PHYSIQUE CHAMPION

he rst-ever mens physique Olympia crown went to an athlete whos


no stranger in the tness industry.
Mark Anthony Wingson will always be
known as one of the physique divisions
rst superstars, a distinction now set in
stone with an O title under his belt. Despite having a body thats not quite as big
as a professional bodybuilders, Wingson
puts just as much time in the gym as guys
like Heath and Lewis, and it shows. For the
physique competitor, aesthetics are always
a top priority, so the chest, arms, and abs
need to be virtually awless to perform
at the sports highest level. Heres one
of Wingsons favorite chest routines for
building size and enhancing detail.

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.

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WRITTEN BY MARK

BARROSO
KRUPS
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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.

Caffeine is great for fat


burning, and this machine
makes both drip coffee
and espresso to provide
it. Brew up the original
pre-workout to stay
focused on pumping iron.

$88.99, pendlay.com

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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.
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PERFECT
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Do wide-grip and neutral-grip
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full-body strength using this heavyduty training gear.

REEBOK CROSSFIT NANO SPEED


The Nano Speed is one of the most diverse training shoes
you can buy. Flat soled and sturdy, its designed for serious
CrossFitters and runners, meaning wherever your workouts take you, the Nano Speed can easily follow.
$99.99, reebok.com

$165.99, ultimatesandbagtraining.com

M F GIFT
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&

108

MUSCLE & FITNESS 12.13

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

SCHIEK POWERLIFTING STRAPS


Lifting straps help build maximum strength since they
minimize the limiting factor of grip strength. A thick buckle
supports your wrist and a durable 11-inch strap stays secure
around the bar. $24.95, schiek.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

NINJA COOKING SYSTEM

SHEEX RED QUEEN SHEETS SET

This professional-grade, nonstick aluminum pot can be


used as a slow cooker; a stovetop to simmer, saut, or
sear; or as an oven to roast, bake, or steam.

Made of 87% microfiber polyester and 13% spandex, these


bed sheets have the same materials as compression shorts
while remaining supersoft. Using moisture transport and
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anabolic potential during sleep.

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GUIDE

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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

Here at M&F were judicious about


the gear we choose; we only want
stuff thats sure to further our goals,
and durable enough to stand up to
daily use. After much debate, our
panel of trainers and experts settled
on these 13 products, all of which met
our rigorous standards. Whatever you
choose to give this holiday season
even if its just to yourselfyou can
pick from these pages with confidence. Theyre all keepers.

12.13 MUSCLE & FITNESS

109

THIS IS A TEST

(STORY)

TESTOSTERONE IS A CONTROVERSIAL HORMONE AND THE BIOLOGICAL


MARKER FOR MANLINESS ITSELF. WHY YOU NEED IT,
HOW YOU CAN BOOST IT, AND WHAT CHOPPING WOOD HAS TO DO WITH IT.
BY RICK

ART BREWE R

COLLINS,
C.S.C.S.

110

MUSCLE & FITNESS 12.13

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.

Research published in the Journal of Clinical


Endocrinology & Metabolism spanning three
decades found that when the testosterone of
same-aged American men were compared, the
men of the 1980s had higher-average T levels
than the men of the 90s, and the men of the new
century have on average the least testosterone
of all. Fading levels of this natural, anabolic
hormone dont bode well for any guy seeking to
build or retain a beach-worthy body. Thats because T regulates fat distribution and promotes
muscle size and strength. It also plays a role in
maintaining healthy sex drive, sperm count, bone
density, red blood cell count, and may even play a
protective role against arthritis and Alzheimers.
Low levels of it are associated with all sorts of

112

MUSCLE & FITNESS 12.13

health problems, including heart disease, obesity,


diabetes, and depression.
So, boosting your T levels within the normal
range makes perfect sense. But scientists are
just beginning to understand what makes T rise.
Numerous studies have shown associations between highly competitive endeavors like sports
and T levels. Winners of competitions show
increased T levels, and losers show decreased
levels. But new research from the University of
Missouri qualifies the existing science: T levels
increase after winning a competition against
strangers or enemiesbut not after beating a
friend. The finding suggests that these hormonal
reactions are part of how we evolved as a cooperative species, and undermines the theory that

T production is a simple biological response to


a situational demand for aggressiveness.
Now a surprising new study adds further
nuance to the role of T. The study, published
in the September 2013 issue of Evolution and
Human Behavior, found that chopping wood
to clear land for planting produces even more
testosterone than playing competitive sports.
The researchers examined a group of 63 male
Tsimane forager-farmers, aged 16 to 80, in the
Bolivian Amazon. Researchers from the University of California, Santa Barbara, sampled
the saliva of the group after they played soccer,
and after they chopped down trees to clear the
jungle for planting crops. They found that one
hour of tree chopping yielded a 48.6% increase
in salivary testosterone. The increase after
playing soccer was only 30.1%. The results
applied regardless of age or health.
Should guys who are looking to boost their

MARIUS BUGGE

estosterone: T is the He Hormone responsible for why, on


average, dudes have bushier beards and deeper voices than
Martha Stewart or Lady Gaga. The typical guys body makes
only about 6 milligrams of T daily, mostly in the testes. As we
get older, our bodies gradually make less of it. Testosterone
levels peak during our teen and early adult years, then decrease about
1% a year after age 30. But beyond normal aging, there also seems to
be a mysterious generational decrease in T; the men of today simply
have less than they used to.

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100

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Shown in human clinical research to
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250

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Combined with other cutting-edge
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Mucuna pruriens, and zinc

The Most Powerful Supplements on Earth.


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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 levels throw on annel shirts, sprout Paul


Bunyan beards, and head off with axes to the
forest? Not necessarily. The takeaway from
the study isnt about becoming a lumberjack
but rather further rening our views of what
testosterone is about. This study backs up a
mounting body of science refuting the notion
that testosterone is a lone wolf hormone all
about aggression. Scientists now believe that
T is really about striving for and maintaining social status. In animals with primitive
social systems, that search is expressed by
aggression. But among primates like us, the
dominance of higher status is often achieved
through pro-social behaviors including leadership and heroic altruism.
So, T is a healthy and socially productive
hormone that also happens to make you more
buff on the beach. While scientists have yet to
map out how intermittent surges of T may cumulatively impact muscle growth over time, its
reasonable to think that the more short-term
spikes of this anabolic hormone you can crank
up, the better. What can you do to optimize
your He Hormone into the higher end of the
normal bell curve? Here are eight ways to do it:
PERFORM COMPOUND MOVEMENTS
Research shows that multijoint movements
like the bench press, deadlift, and squat
are better at boosting testosterone than
single-joint exercises like leg extensions and
triceps kickbacks.
LIFT HARD AND HEAVY High-repetition
sets may give you a great pump, but they
dont boost your testosterone as much as
intense sets in the repetition range of 5 to 10.
Go as heavy as you can while maintaining
form, and be sure to lower the weights
slowly and under control to extend the time

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

STANDING CALF MACHINE


3 sets
10, 8, and 8 reps
Slow down the negative (eccentric) part of
each repetition.
Rest 1 to 2 minutes between sets.

114

MUSCLE & FITNESS 12.13

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.

the muscles are under tension before exploding


the weight back up.
DONT OVERTRAIN Research has found that
endurance athletes like cyclists and triathletes
have lower T levels than average guys. Overtraining can drop your T levels. If your workouts
are longer than an hour, cut them back. And
while there are benets to both high-intensity
interval training and steady-state cardio, dont
overdo it.

SLEEP SIX TO EIGHT HOURS T levels


increase during sleep to a maximum around the
time of awakening then decrease during the day.
One study found that shift workers with sleep
and fatigue problems had lower T levels than
those without the problems, and researchers at
the University of Chicago Medical Center found
that young men who slept fewer than ve hours
a night for one week had 1015% lower T levels.
HAVE SEX Without a doubt, T is crucial for a
healthy sex life. Low T is associated with low sex
drive and poor sexual functioning, and raising
your T levels will help big time in the bedroom.
Having sex temporarily spikes T levels. But how
much sex is recommended for maintaining high
T levels? In a study involving young men tested
over a two-month span, researchers found
that periods of more frequent sexual activity
were associated with higher T levels within an

116

MUSCLE & FITNESS 12.13

individual subject. But when all the subjects in


the group were compared, the T levels of the
less sexually active subjects were higher than
the more sexually active ones, indicating more
research is needed.
GET YOUR VITAMIN D Research shows
that vitamin D is crucial to T production.
Whether you get it from the sun, from food
sources such as salmon, tuna, and eggs, or from
a vitamin D3 supplement, be sure to get enough.
Researchers at the Medical University of Graz,
Austria, found that T levels increased when
men with vitamin D deciencies were given
supplemental D.
CONSUME ADEQUATE ZINC Zinc deciency has been linked to signicant decreases
in T levels. If youre decient in zinc, taking
supplemental zinc will help maintain your T
levels. Do you like shellsh? Ounce for ounce,
oysters are the richest dietary zinc source. Dont
overdo it, though, as excessive zinc is toxic.
In addition to these points, try the split routine we provide here for four weeks, alternating
between the two workouts and training every
other day. No need to become a lumberjack,
though a game of racquetball could helpbut
only if your opponent is the snarky guy at the
office looking to steal your promotion, and only
if you kick his ass!

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

EAT ENOUGH FAT The popularity of low-fat


diets has plummeted as research has continued
to support the importance of healthy dietary
fats. Absent a specic medical directive to the
contrary, dont be afraid of fats in your diet.
Research suggests that T levels head south
on low-fat diets. Aim to get 30% of your daily
calories from fats. Be sure to get plenty of monounsaturated fats and adequate saturated fat to
give your body the building blocks it needs to
make T. Olive oil, avocado, and almonds are all
great sources.

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is a Ra pid Recovery Sleep Enhancer available in both capsules


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ZMA plus 5-htp: Over the last decade ZMA has become one of the most
popular sports nutrition products ever developed. This highly bio-available
zinc and magnesium formula was the first product designed specifically to
enhance recovery, regeneration and growth by improving sleep efficiency.
ZMA was originally created to significantly increase muscle strength and
endurance. This novel ZMA-5 formula combines ZMA with the amino acid
5-hydroxytryptophan (5-HTP) to create a synergistic and highly potent
combination. The zinc, magnesium and vitamin B-6 contained in ZMA are
all three co-factors in the conversion of 5-HTP to serotonin, an important
neurotransmitter that helps regulate mood and sleep. 5-HTP has been
shown to significantly increase REM (rapid eye movement) sleep while
simultaneously increasing SWS or slow-wave sleep (deep sleep stages 3 and
4) and without increasing the duration of total sleep time. In normal young
adults, a burst of growth hormone (GH) occurs shortly after sleep onset, in
association with the first period of slow-wave sleep. In men, approximately
70% of the daily GH output occurs during this same period of SWS throughout
adulthood. In a study of the effects of power exercise on the sleep of a group

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.
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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

IN ALL ITS FORMS


BY ADAM GONZALEZ

PAVEL YTH JALL

TESTOSTERONE

TEAM BEAST ATHLETE

VINCENT RUSSO

M&F

ENT
SUPPTLELIMGHT
SPO

o maximize muscle-building, you not only need to


train hard and eat rightyou also need ideal levels of
testosterone. In fact, this quintessential male hormone is crucial for many benecial functions, including boosting strength, enhancing sex drive, increasing metabolic rate, and encouraging your body to use stored fat for
energy, which helps to keep body fat low. When you dont have ideal
levels of testosterone, you may notice that your body lags in one or
more of these areas. To keep your T-levels at their prime, consider
adding the following supplements to your regimen.
USE
COMPOUND
MOVES
Compound
moves have
been shown to
increase serum
T-levels more
than isolation
moves, and
heavy squats
are one of the
best for maximizing muscle
stimulation
throughout the
body.

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.

As mentioned above, these two


benets are interconnectedhaving higher levels of testosterone
helps your body use stored fat for
fuel. In fact, Coleus forskohlii, an
herb used in ayurvedic medicine,
has been incorporated into many
fat-burning supplements. Forskolin
boosts testosterone by activating
adenylate cyclase, an enzyme that
increases cAMP (a compound
related to ATP and important for
intracellular signaling). In addition,
forskolin boosts the activity of
Leydig cells, which help produce
testosterone in the presence of
luteinizing hormone. Research
has shown that supplementing
forskolin not only increases testosterone but also burns body fat
compared to placebo.

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.

If youre worried that your testosterone levels


arent ideal for muscle-building and you want the
other range of benefits this hormone provides,
consider trying one of the products from our Spotlight. On the other
hand, if you want to maximize muscle growth by taking a testosterone
booster even though your levels arent low, then take a look at the
products designed for your goals. This M&F Spotlight provides you with
a range of products and spells out the differences between them. All of
these T-boosters are available over the counter.

TEST ANXIETY

120

MUSCLE & FITNESS 12.13

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.

WHAT SETS IT APART:


In addition to grecunin, TestoFX Loaded
contains ingredients that prevent testosterone from converting to other hormones that
negatively impact your goals.
GET IT:
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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

MUSCLE & FITNESS 12.13

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.

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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
HYBRID
TEST
COMPLEX

WHAT SETS IT APART:


This is one of the few products in the
category that was designed as both a
T-booster and a fat-loss supplement.
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DRIVEN SPORTS
ACTIVATE
XTREME
Activate Xtreme not only boosts
testosterone, it was also designed to
enhance sex drive and performance.
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:
getds.com

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

MUSCLE & FITNESS 12.13

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
get to work more quickly.

NUTREX

T-UP
BLACK
T-Up Black contains D-aspartic
acid, Massularia
acuminate, and a
supporting cast
of B vitamins
that support the
uptake of DAA,
all in liquicap
form. One study
showed a 42%
T increase in 12
days of use.

WHAT SETS IT APART:


It was designed exclusively for experienced male athletes due to its intense
ergogenic and androgenic effects.
GET IT:
teamgat.com

nutrex.com

MHP T-BOMB II
Relying on a potent blend of Tribulus
terrestris, fenugreek, tongkat ali,
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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NUTRITION

TRIBULUS
625
This product is
a great introduction to Tribulus
terrestris, one of
the best testosterone boosters.
When you want
to know what a
single-ingredient
formulation
provides, this is
the T-booster for
youwith 625mg
of tribulus.
optimum
nutrition.com

126

MUSCLE & FITNESS 12.13

Work Faster
Play Harder
Be Stronger
Grab it on the go at

Follow us
Nutrex.com

M&F

ENT
SUPPTLELIMGHT
SPO

MUSCLETECH
TEST HD
The T-boosting formulation of Test HD
includes Tribulus terrestris extract, stinging
nettle root, Mucuna pruriens, and shilajit,
among others. As you know, tribulus is one
of the most popular supps for boosting
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

NATURAL
STEROL
COMPLEX

GET IT:
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NOVEX BIOTECH
TESTROVAX
TestroVax includes D-asparaginic acid,
fenugreek, resveratrol, and Rhodiola
rosea in its formulation, each addressing a different function of supporting
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.
GET IT:
novexbiotech.com

universal
nutrition.com

USPLABS

TEST
POWDER
This four-weekcycle product
not only includes
D-aspartic acid,
agmatine sulfate,
and Mucuna
pruriens, but also
adds a modulated proprietary
blend. This includes trimethylglycine, carnitine,
and Garcinia
mangostana.
Test Powder is a
serious product
for maxing out
test levels.
usplabsdirect.com

128

MUSCLE & FITNESS 12.13

IAN LOGAN

WHAT SETS IT APART:


Test HD is the first product in the category
to include shilajit; also, you can take the
product every day with no cycling off.

Natural Sterol Complex


provides eight
components
that help you
boost T and
build muscle
mass. These
include plant
sterols, amino
acids, energy
substrates, and
essential fatty
acids, helping you
max T-levels and
prevent conversion to estrogen.

MUSCLEPHARM
BATTLE FUEL XT

PROSOURCE ANDROTEST

Battle Fuel XT provides four stages


of T-boosting supps. D-aspartic acid
and Mucuna pruriens are the first; Nacetyl carnitine is the second; suma
extract and maca are the third, and
estrogen blockers are the fourth.
WHAT SETS IT APART:
The broad range of supps has all your
bases covered.
GET IT:
musclepharm.com

SNAC ZMA-5 AND SNAC


ZMA NIGHTCAP

AndroTest uses a full-spectrum,


protodioscin-rich botanical compound loaded with saponins to signal
the production of luteinizing hormone
(LH). These ingredients stimulate the
testes to produce more T, also freeing
up bound T youve already produced.
WHAT SETS IT APART:
Research showed free T rose up to
218% over baseline.
GET IT:
prosource.net

Zinc deficiency has been linked to


low T. Supplementing zinc also supports many physiological processes,
helping to regulate cell growth and
promote immunity.
WHAT SETS IT APART:
Options: Zinc Nightcap provides 30
grams of zinc in 3 scoops, and ZMA-5
provides the same dose in capsules.
GET IT:
snac.com

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STRAIGHT UP

BY

JOE WUEBBEN

BICEPS

DOUBLE-ARM HIGH-CABLE CURL

DUMBBELL PREACHER CURL

PHOTOGRAPHS BY BRIAN KUHLMANN

ATTACK YOUR
ARMS FROM
EVERY ANGLE
WITH THIS
DIVERSE BICEPS
ROUTINE

INCLINE DUMBBELL CURL

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

MUSCLE & FITNESS 12.13

STANDING BARBELL CURL

SETS

REPS

1518*

*On the last set, superset with


standing barbell curls for 68 reps.

Attach handles to high


pulleys on either side of a
cable crossover station.
Stand in the middle of
the station, grab the
handles, and begin with
your arms extended
to the sides to form a T.
Keeping your body and
upper arms still, bend both
elbows to curl the handles
toward your head as far
as possible. Squeeze for a
count at the top, then return to the start position.

TIPS
SHOT ON LOCATION AT
METROFLEX GYM,
LONG BEACH, CA

Keep your elbows

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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Please read entire label before use. 2013

DUMBBELL PREACHER CURL

THE BASICS

INCLINE DUMBBELL CURL

STANDING BARBELL CURL

DUMBBELL
PREACHER
CURL

Rest 4590 seconds between sets.


The less you rest,
the more intense
the next set will be.

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

a lighter weight than you did on


the previous working set.

132

MUSCLE & FITNESS 12.13

Dumbbell preacher curls can


also be performed one arm at a
time to increase the focus on
each individual biceps muscle.

GROO MING BY MARA L EVARRE

DOUBLE-ARM HIGH-CABLE CURL

DOUBLE-ARM HIGH-CABLE CURL

DUMBBELL PREACHER CURL

INCLINE DUMBBELL CURL

STANDING BARBELL CURL


TIPS
On the last working

set, youll be doing


two dropsets, but
dont overdo it.
These are not burnout sets, says Sullivan. You want only
45 reps maximum
with each drop.
When using dumb-

bells, its best to keep


your pinkie level with
your thumb while curling. When the pinkie
and thumb are level,
your biceps will be
contracted the most.

INCLINE
DUMBBELL
CURL
SETS

REPS

1012*

*On the last set, do 2 dropsets


of 45 reps each, using a small
increment for each drop.

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

MUSCLE & FITNESS 12.13

DOUBLE-ARM HIGH-CABLE CURL

DUMBBELL PREACHER CURL

INCLINE DUMBBELL CURL

STANDING BARBELL CURL

TIPS
Varying the grips

will ensure that you


give attention to the
inner and outer portions of the biceps,
Sullivan says.
More experienced
trainees should avoid
overextending the
elbows or resting
at the top of the
motion. This is by no
means a free pass
to do that half-rep
garbage. Its a way to
keep the tension on
the biceps at all
times and really
work them hard.

STANDING
BARBELL CURL
SETS

WORKOUT ORDER

1) DB Preacher Curl // 2) Incline DB Curl // 3) Barbell Curl // 4) High-cable Curl


Visit sci-unisonfitness.com for more.

136

MUSCLE & FITNESS 12.13

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).

Ever Dream of Becoming a

CERTIFIED PERSONAL TRAINER?


MEET ALLEN
Hes a perfect example of why we do what we do.
Becoming an ISSA Certied Fitness Trainer has ignited my passion for motivating and inspiring others
to live healthier lives! Ive always wanted to positively impact others and this opportunity has been the
perfect vehicle to do so.
The ISSA training certication has been a great complement to my current career path. As a trainer,
Im able to work with several types of people I wouldnt normally meet in the military. There is
nothing better than watching a client transform as I help them achieve the results they so
desire, it truly is a remarkable sight! I think of it as another way Im able to serve others.
By receiving Military Tuition Assistance for my certication, I was enabled to work
efciently through the lessons at my own pace amidst a busy schedule.
Additionally, the ISSA staff was most helpful in answering any questions or
concerns that I had. The ISSA has empowered me with several tools and helpful
resources to ensure not only my success but the success of my clientele.

Allen Elliott, ISSA CFT


allenelliott.com

HOLIDAY SAVINGS
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Self-paced courses only. Discount cannot be retroactively applied.

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The ISSA Your Trusted Source For Fitness Education Since 1988
ISSAs nationally accredited distance education programs provide the education you need to
become a Personal Trainer, Elite Trainer, or Master Trainer. Take your certification courses even
higher and earn an Associates Degree in Exercise Science with an Emphasis in Personal Training.
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call 1.800.892.4772 Unx{xn (intl)


or visit ISSAmuscle.com mention mf1312
--Ux> iU
>i>]


13_12

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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

M&F: You own a gym?


AT: I do. Its called A
Taylored Body. Its a
4,000-square-foot
personal-training gym,
and we do unlimited
personal training. When
people come in, we give
them a workout. I get
them started on something, watch them for
a few reps to make
sure they know what
theyre doing, and walk
around the room and
help everybody out. We
also have group classes
like boot camp, yoga,
karate, and boxing.
12.13 MUSCLE & FITNESS

141

POWER TO THE PEOPLE


What made you want to
compete in the NPC?
The FLEX Bikini Model Search.
Going to the Olympia and seeing there was a competitive
place is how it all started.
How did you start training?
Ive been a dancer since I was
4, and I was a cheerleader
in high school and college. I
gained 30 pounds my senior
year of high school. Thats
when I decided I didnt want
to weigh that much. I started
doing cardio on the treadmill
and stepper every night at a
local gym.
Whats your routine now?
Legs are my favorite body part
to train. I have two leg days
a week done in a circuit like
walking uphill, two exercises,
running uphill, two exercises,

IRON MAIDEN

with low weight and high reps.


I also do functional training
like pullups, pushups, and dips,
and twice a week I do fast,
heavy circuits with the guys
that is equal percentage-wise
so I can beat them.
Have you tried CrossFit?
Yes. I go onto the CrossFit
website, find a WOD, and say,
Sweet. Lets do this one. Or,
I do Olympic lifting in circuit
form with exercises like
snatches and burpee pullups
similar to what they would do.

with real food like a blondie or


cookie dough hummus made
with garbanzo beans, cashew
butter, honey, and dark chocolate chips.
Whats your favorite cheat?
Pizza and a big, tall glass of
beer. I love the taste of beer.
Im a cheap date.

What kind of guy do you


find attractive?
Hed have to be active and
enjoy working out. I like
longer hair and scruff. A guy
who just came off a construction sitejust messy
and manly, thats awesome. I
admire chivalry and being kind
and outgoing, not pompous.

Whats your diet like?


My diet is clean, and Ill eat
anything that grows from the
ground, a tree, or has been
killed. Egg whites, oatmeal,
rice cakes, peanut butter, fruit,
a protein shake, almonds, trail
mix, chickenI make dessert

PIZZA AND A BIG, TALL GLASS


OF BEER. I LOVE THE TASTE
OF BEER. IM A CHEAP DATE.

IRON
MAIDEN
SEARCH

HEIGHT

WEIGHT

AGE

MEASUREMENTS

5'4" 120 lbs 28 34-25-37


142

MUSCLE & FITNESS 12.13

RESIDENCE

RIVERSIDE,
CA

WEBSITE

ATAYLORED
BODY.COM

FACEBOOK

ATAYLORED
BODY

EL ISE THOM AS

Think youve
got what it
takes to be an
Iron Maiden? Go to
muscleandfitness
.com to submit
info and pics.

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POWER TO THE PEOPLE

EXPERT ADVICE

ERIC
THE TRAINER

THE CREATOR OF GET HOLLYWOOD MUSCLE,


ERIC FLEISHMAN, SHARES HIS SECRETS FOR
GETTING YOUR BODY READY FOR THE BIG SCREEN

AS TOLD TO MATT TUTHILL


An actor will come to us looking relatively normal, and sometimes we have
only 21 days to get him ready. Thats
not a lot of time. You have to simplify
the process and hammer the areas
that are going to make the biggest
impact on-screenshoulders, lats,
pecs, and abs.
When zeroing in on these areas, you
cant train them in a traditional sense. A
thick physique gives the impression
of age, and thats something we always want to avoid. Meanwhile, a wide
physique gives the impression of power.
To add width without adding density,
I use a lot of what I call jet reps. These
are limited-range-of-motion reps
that engorge the muscle.

Fleishmans clients
have included
Jason Priestley,
Nelly, Cung Le,
Patrick Schwarzenegger, and Big
John McCarthy.

Heres an example for chest: Hold


your hands out wider on the bar when
you bench. At 90 degrees, the elbows
should be pointing straight out to the
sides. Bring the bar down to touch your
chest, but press only halfway up. You
want the pecs to be stretched for
most of the exercise, to increase
width. This will make them look like
two big dinner plates.
When you perform dumbbell shoulder
presses, point your elbows back as
far as you can. Youll feel a stretch in
your pecs, and this will help hit your
rear delts. A lot of guys hit the front and
side delts with big moves, then try to do
some rear-delt flyes to bring those up
at the end. Its not enough, and its easy
for the front and side delts to overpower them. If you have no rear delts, it can
make your whole back look small.
As for diet, a food curfew is mandatory for all my clients. If you want to
build muscle while keeping your
waist narrow, you have to cut it off
around 7 p.m.

GET MORE
144

Learn even more Hollywood training secrets and get one-on-one


counseling from Eric the Trainer at: gethollywoodmuscle.com

MUSCLE & FITNESS 12.13

Ultimately, this isnt about strength


its about looking your best. CrossFit
is great. Football training is great. But
looking good on camera is its own
animal. You need to focus on specific
areas in a precise way.

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.

POWER TO THE PEOPLE

OLD-SCHOOL ASS KICKER

GAME MASTER

Greg Jackson
wouldnt ask his
fighters to kick an
ass he wasnt willing
to kick himself.

ONE OF MMAS BEST COACHES,


GREG JACKSON, HAS US IN HIS GUARD

BY BELISA VRANICH, PSY.D.

Spike TVs new mixed martial arts reality


show, Fight Master: Bellator MMA, debuted
last summer. It featured MMA legends Randy
Couture, Frank Shamrock, and Greg Jackson,
who has coached Rashad Evans, Jon Jones, and
Georges St-Pierre to championships.
M&F: What intellectual attributes
make for a good fighter?
GJ: Curiosity. Staying fascinated and always wanting to learn keeps you growing.
How did martial arts influence your
growth as a person?
Everything good in my life has come
through martial arts. As a child, it gave me
a sense of artistic fulfillment, a means of
survival, and a confidence in myself. To
become an adult, you should learn how
to handle yourself in all violent and nonviolent situations.
Mentally, how do you deal with pain?
To deal with pain, you must accept that
things hurt and then learn to ignore it. In
order to learn to master pain, you must
make suffering a daily part of your training. If you are used to going through pain
every day, it becomes less of a big deal.
How do you deal with fear?
You have to remember that it will pass.
Your legs can feel weak, you can lack
confidence, but when the fight begins, you
will do the right thing. All you focus on is
the opponent in front of you.

MORE INFO
146

For more about Jackson, go to jacksons.tv. For info on


Fight Master: Bellator MMA, go to spiketv.com.

MUSCLE & FITNESS 12.13

Are fighters violent people by nature?


No. Because fighters have a positive
outlet for their aggression, they are usually very kind and laid back. A real martial
artist learns discipline with his power.

ERIC WILLIAMS

Can you train mental toughness?


You absolutely can. Every person has a
line where they break. Your job is to push
that line so far back, your opponent can
never find it. Just like microtears in your
muscle will make it heal larger and stronger, breaking yourself mentally will allow
your mind to grow bigger and stronger.

Chad Demchik
TEAM USPlabs
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POWER TO THE PEOPLE

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

was nonexistent; it was


m
enance lifting
and cardio.

M&F: What was the focus


of your training when y
entered the NFL?
JB: When I first started playing in the NFL, it was about
strength. It was to put on
muscle and to get stronger in
the legs and upper body because, as a young guy, youre
dealing with these grown men.
And youve got to have grownman strength in order to play
on that level. The thing is,
coming out of college, youve
got to get stronger because
youre nowhere as strong as
these guys in the NFL.

Whats the Severe Allergy


and Anaphylaxis Playbook?
I suffer from an allergic reaction to shellfish, so I teamed
up with Sanofi US, the makers
of Auvi-Q (an epinephrine
auto-injector for severe allergic reactions), to really create
awareness about anaphylaxis,
which is a severe allergic reaction. In creating that awareness there were also tips I
wanted to provide for people
much like me, who are in my
situation. Its always good
to have some information, a
playbook so to speak, in terms
of dealing with whatever it is
thats your allergy. You always
want to understand the best
ways to reach medical services, for example.

What were your favorite


muscles to train?
The biceps. Have to get

148

MUSCLE & FITNESS 12.13

YOU HOLD ON TO THE FOOTBALL LIKE YOU DO A CURL.

the peaks going! And it


was also about strength for
holding on to the football.
You hold on to that football
like you do a curl. That was
always something I had
to be conscious of when
I worked out, because I
always wanted to curl that
weight as if I were holding a football, and I knew
that would help me from a
strength standpoint.

And as you got older, did


your training evolve?
It evolved over time, because the older you get, the
more things you throw away
and dont need as much. In
the early part of my career
I did a lot of lifting on my
legs, but later I didnt do as
much leg work as I did for
upper body. Then as I got
to the latter part of my
career, the heavy lifting

Did anaphylaxis and


allergies affect your
performance on the field?
No, it didnt affect my game.
I was very diligent in making
sure I knew what was going
into my body. I never wanted
to put myself in a bad situation, so I was very careful with
what I ate and what I stayed
away from. I never went to a
seafood restaurant after a
football game, and I always
made sure if I went out before
the game, that I talked to the
chef first. So I was very thorough in my approach because
I never wanted that major
situation to happen.

NFL /GETTY IMAGE S (2)

So was it much different


from what you were doing
in college?
It was similar, but it was one
of those situations where
you worked on everything in
college, whereas in the pros
you work on the necessary
areas for your particular skill
set. [In college] we did lifts and
cleans, working on total-body
strength, as opposed to in the
pros where the emphasis is
put on where you need it the
most. So, as a running back
youre making sure both your
legs and arms are strong
because youve got to hold this
football and you cant fumble.
And youve got to get your
hands on guys, so youve got
to have some nice shoulder
strength. So there are a couple
of areas youve got to work on.

A BETTER BUS
Bettis suffers
from an allergy
but never let it
ruin his game.

Muscle & Fitness 2013


Editorial Survey
We want to hear from you! Tell us how were doing. Take a few minutes to complete
this survey, tear out and fold the page, and return it to us at Muscle & Fitness Survey,
4 New York Plaza, 2nd Fl. Attn: DF, New York, NY 10004; or take it online at muscleand
fitness.com/2013magazinesurvey. Dont worry, theres something in it for you:
The grand-prize winner, drawn at random from entries received, will get a
$250 American Express gift card, while five other winners will receive a
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Fold Here
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15-Minute Feast
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POWER TO THE PEOPLE


Iron Maiden
Star Power
Expert Advice
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Sports
Inspiration
Last Set

















4B. What type of workouts/training do you prefer?

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PLACE
STAMP
HERE

MUSCLE & FITNESS SURVEY

Attn: DF
4 New York Plaza, 2nd Fl.
New York, NY 10004

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T O

ADVISORY BOARD
MEET THE BRAINS BEHIND OUR BRAWN:
THE EXPERTS WE CONSULT
NATE FORSTER
reebokcrossfit
5thave.com

DAVID
SANDLER
Formerly the COO of the
National Strength and
Conditioning Association
(N.S.C.A.), Sandler has
coached for 25 years.

Forster is a CrossFit coach


and competitor and the
co-owner of Reebok
CrossFit 5th Ave in NYC.

JAY CARDIELLO
cardiellofitness.com

GREG GLASSMAN
crossfit.com

JIM MANION
ifbbpro.com

Cardiello trains celebrities,


athletes, and executives, and
is the creator of JCore Accelerated Body Transformation.

A former trainer to
gymnasts, Glassman is
co-founder of CrossFit,
the worlds fastestgrowing fitness movement.

Manion is the chairman of


the IFBB Pro League and
president of the National
Physique Committee.

E
F
d

LOU FERRIGNO
ferrignofit.com
The star of TVs The
Incredible Hulk is a
two-time Mr. Universe, an
IFBB pro, and one of Hollywoods top trainers.

MARK HENRY
markhenry.tv
A WWE Superstar and the
first Arnold Strongman
champ, Henry is a former
Olympic lifter and powerlifter who has squatted
more than 1,000 pounds.

JIM SMITH
dieselsc.com

JOHN
MEADOWS
mountaindogdiet.com
A competitive bodybuilder,
Meadows is the creator of
the Mountain Dog diet and
training method.

N
n

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
dietitian and nutrition writer,
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
several e-books and
speaks around the
country.

CJ MURPHY
totalperformance
sports.com

TOM
TERWILLIGER
tomterwilliger.com
A former pro bodybuilder,
Terwilliger is a life coach
whos helped thousands
reach their potential.

Murph is a competitive
powerlifter/strongman and
the owner of Total Performance Sports in Everett, MA.

Muscle & Fitness (ISSN 0744-5105) (Vol. 74 No. 12) is published monthly by Weider Publications LLC., a division of American Media, Inc., 4 New York Plaza, 4th Fl., New York, NY 10004.
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COURTESY OF CONTRIBUTORS

U.S. Postal Service Statement of Ownership,


Management and Circulation (All Periodicals
Publications Except Requester Publications)

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LAST SET
BY MATT TUTHILL

ITS IN
YOUR HANDS

WHY THE GREATEST HEALTH INSURANCE YOU CAN BUY


IS STILL A GYM MEMBERSHIP

very trainer has a


favorite success
story. Mine starts
in the summer of
2009, when I met a man
named Ganesh Narayanan.
He walked into the corporate
gym where I worked at the
time and was practically waving his wallet around, asking
for personal training sessions.
As most trainers will attest,
thats not usually how you
meet a client. Ganesh, though,
was desperate to get started
and I was about to find out
why: Hed recently undergone
a quadruple bypass.
Ganesh didnt look the part
of a cardiac patienthe
was rail thin and only 38
years old at the timebut
his high-stress job had led
to lousy eating habits and
zero physical activity, which
led to blocked arteries. He
was weak from head to toe,
lacked any semblance of cardio endurance, and had never
picked up a weight in his life.
It wasnt just a matter of
building him back up after
surgery, but starting from
scratch in a completely deconditioned state. The other
major caveat: He was on 23
medications related to his
heart condition. With most
personal training certifications, you learn how different medications can affect
exercise, but I know when
Im in over my head: How 23
medications might interact

once we started training was


an entirely different matter.
Shockingly, my phone calls
to Ganeshs doctors clarified
nothing: They knew as much
about prescribing a safe and
effective exercise regimen
as I knew about performing
heart surgery. One doctor,
when pressed for an answer
as to his patients true re-

HIS M.D.S KNEW AS MUCH ABOUT


EXERCISE AS I DID ABOUT SURGERY.
160

MUSCLE & FITNESS 12.13

strictions, suggested that he


shouldnt lift anything heavier
than five pounds.
I told Ganesh the news: for
the rest of his life, bringing
his briefcase to work was out
of the question. So was buying a gallon of milk. We had a
good laugh at the notion, then
I told him the truth: that if he
were to continue with me,
wed have to enter uncharted
waters together. I told him
we would have to be careful,
communicating frequently

and backing off the pace


as needed; but otherwise, I
wanted to train him the way
Id train any beginner. Wed
build a base of strength with
pushups, situps, and pullups,
then learn to squat, deadlift,
and bench press. Id prescribe
steady-state cardio for him
to do outside of our sessions,
but eventually, Id want him
to interval train, learn to use
kettlebells, and do all the
other dynamic moves that a
man his age should be able to
do. Ganesh wanted in. Following doctors orders meant
accepting an enfeebled state
before he was even 40.
I trained Ganesh through
two years of steady progress
in all markers of strength and
conditioning. It was slow and
oftentimes painful, but without
incident. When I left the corporate gym job, I passed him on
to one of the smartest trainers
Ive ever met, Mike Geremia,
an M&F contributor, and
the progress continued to a
level neither Ganesh nor I ever
dreamed of: Hes now totally
free of all medication, and his
arterial diameter went from
1.2 mm in 2009 to 2.87 today.
For reference, 2.0 is average.
This is my favorite success story because its not
mine and its not Mikesits
Ganeshs. Hes the one who
realized that while modern
medicine might have saved
his life, it could never grant
him quality of life. He took
that into his own hands and
started pumping iron. Sure, it
was a risk, but so is crossing
the street to get to the gym.
Ganeshs situation is probably different from yours,
but his story reinforces a
universal truth: You get one
chance at maximizing your
health and living the life you
want, and ultimately, its all
in your hands.

Matt Tuthill
Senior Editor,
Muscle & Fitness
@MCTuthill

ISTO CKPHOTO

POWER TO THE PEOPLE