Muscle Fitness UK October 2017

25 RULES TO GET YOU GROWING!
ULTIMATE
PHYSIQUE
RS
ROUTINE P.46
EIDE
JOE W
N
DITIO
OCTOBER
2017
ISH E
BRIT
GET HUGE MASS

ARMS UP P.98
IN JUST
21
DAYS!
P.62
EDDIE HALL IS THE
WORLDS
STRONGEST
MAN OCTOBER 2017 UK 4.20
9 770955 138134
10
www.muscle-fitness.co.uk
Inside
COVER
STORY
OCTOBER 2017 6 How I Became the
Worlds Strongest Man
VOLUME 78 | NO. 10 Britains Eddie the Beast Hall
reveals how he trained in the
run-up to this years ultimate
FEATURES test of human strength.
46 Aesthetic Training 112 1+1=3

Check out our exclusive hypertrophy- Move over, Murtaugh and Riggs. ON THE COVER
focused workout, designed to help These eight food pairings prove to EDDIE HALL
you build the ideal body. be stellar nutritional partners that /// Photograph by
work better together. Christopher Bailey
56 25 Exercise Tweaks
Youre doing it wrong. These 118 Start Your Day Strong
exercise modifications will help you IFBB bikini pro Katie Chung Huas
take your physique up a notch. 30-minute morning workout is
exactly what you need to get
62 Blitz Your Bis yourself going.
This three-week program will inspire
T-shirt-splitting biceps growth. 122 Beat the Clock
to Beat Your Gut
66 Wok This Way Keep your intensity high
Fry up crisp vegetables and hearty by using time as your
proteins with this Asian-inspired barometer for success
cooking method. not sets, reps, or weight.
72 The Hotel Workout 128 The 500-Rep

No gym? No problem. This workout Challenge
can be done anywhere with minimal Turn your body into a
equipment. fat-burning machine
while you test your
80 Pull Your Weight strength and endurance.
Carve out mounds of muscle with
nothing but your own body weight. 132 Unbreakable
If you want to be big,
86 The High and Low strong, and durable, use
Perform only high and low reps this total-body plan.
for a strength and hypertrophy
double whammy. 136 Level Up:
Traps
92 Low Boredom Pump up your traps
Threshold Workout with this barrage.
Bikini fitness champion Billie Whyatt
explains how to inject some fun into
your workouts this autumn.
98 The No-Bull Guide

to Bulking
Put down that burger. This bulking
blueprint tells you exactly how much
food you need and when you need it.
104 Whats in a Name?

These eight iron innovators secured
their spot as training legends with
these moves named after them.
SECTIONS
16 TRAIN 34 EAT 140 ASK
A banded hip thrust Make your pizza Combining strength
for stronger glutes; healthier; creamy training and condi-
six minutes to 3-D avocado five ways; tioning; daily undu-
delts; five reasons wings and ribs lating periodization
your plank sucks; battle it out; easy explained; easy
burn more calories breakfast tacos; ways to improve
post-workout with the best new weight- grip strength; and
EPOC training. loss strategy. much more.
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When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientic research data ndings for individual ingredients.
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HOW I BECAME THE
WORLDS
STRONGEST
MAN
> Britains EDDIE THE
BEAST HALL reveals how
he trained in the run-up to
this years ultimate test of
human strength
/// AS TOLD TO JOHN PLUMMER
/// PHOTOGRAPHS BY CHRISTOPHER BAILEY
E DDI E H A L L
F
FROM THE MOMENT
I RETURNED from the
2016 Worlds Strongest
Man to the moment I set
off for the 2017 event, I
gave 100%. I didnt miss
one training session, one
meal, or one physical
therapy or cardio session.
I didnt miss a beat. I was
basically obsessed.
I trained at my usual gym, Strength
Asylum in Stoke, with my usual train-
ing partner Luke Fulbrook. We didnt
periodize or back off at any point. We
just trained heavy all year.
The way I train hasnt changed much
over the years. I consistently train
heavy but never one-rep max. I work
at about 80 to 90% of my one-rep max
for up to six reps. If I can do more than
six reps I add more weight next time.
Ive followed this six-rep rule ever since
I started training. If I feel good at a
weight I might do more than six reps,
but in general, youll never see me do
more than six.
The only thing I changed was I
MONDAY //// LEGS
I just did squats, leg press, and yoke. Simple. But to
cut down on assistance exercises for do those three exercises could take four hours, which
may sound hard to believe but when youre doing stupid
smaller muscles like biceps, calves, and heavy sets you need lots of rest. Remember, I could be
abs. I just didnt feel they were making squatting 350kg-plus so I needed a good 10 or 15 minutes
any difference. I was putting too much to recover between sets. Doing three or four sets at that
energy and recovery into repairing weight can easily take an hour when youre resting that
those muscles when I needed to be much. I did the same on leg press, working up to huge
amounts of weight and having plenty of rest between
focusing on the big, key muscles like sets. That could take another hour, then Id spend an hour
quads and glutes that do the grunt of or so on the yoke.
the work.
Some strongmen have separate days
for gym and event training, but I find
it more effective to combine the two.
If you are going to train yoke you want
to thrash your legs first to get them
burned out. Not only are you warming TUESDAY //// CHEST
This day was about building my pressing
up properly, youre also simulating a power. There is always a pressing event at the
competition scenario because its highly Worlds Strongest Man. Again, I kept it simple
unlikely you will start an event fresh. and had long rests between sets. Id do flat
Heres how a typical week broke bench and incline bench, then do triceps. I took
down. As youll see, its pretty basic it nice and easy, working up to a megaheavy
weight on the presses and then just doing one
its what I did out of the gym to recover set on triceps.
that gave me an edge over my rivals.
8 MUSCLE & FITNESS / OCTOBER 2017
BUY EDDIE'S BOOK!
What does it take to be-
come the strongest man
in the world? The man
who knows the answer
is newly crowned Stron-
gest Man in the World,
Eddie Hall, and now he
reveals all in his autobi-
ographySTRONGMAN:
My Story. In the book,
Eddie takes you inside
the world of professional
Strongmanthe nutrition,
the training and the com-
petitions themselves. Its
the incredible story of a
man on a path to being
the best in the world.
Everything about
Eddie is huge. He calls
himself The Beast
and stands at 6ft 3in
tall. He weighs over
30 stone and to make
it through his hellish
4-hour gym sessions,
he has to eat a minimum
of 10,000 calories a day.
He puts himself under
so much strain, his left
eyeball once burst out
of its socket!
Eddie has been
Britains Strongest Man
for the last 4 years. Hes
broken world records in
front of his hero, Arnold
Schwarzenegger, and in
2016 he became the first
man in history to deadlift
500kg, which is the
equivalent to an overfed
racehorse. And then in
May 2017, he did it, he
became the Strongest
Man in the World.
Is he superhuman?
Eddie wouldnt say so.
He believes anything is
possible if you put your
mind to it: Be who you
want to be. Be a champi-
on is his motto.
In STRONGMAN he
tells his remarkable story
in his own words.
STRONGMAN: MY STORY
by Eddie The Beast Hall
will be published by Vir-
gin Books on October 19.
OCTOBER 2017 / MUSCLE & FITNESS 9

E DDI E H A L L
//// RISE OF THE BEAST ////

HOW EDDIE HALL BECAME THE
WORLDS STRONGEST MAN
2011 Wins the first 2016 Becomes
of six U.K.s first man in history
Strongest Man titles to deadlift 500kg.
2012 Finishes 2017 Wins
eighth in his the Worlds
first appearance Strongest Man at
at Europes the age of 29.
Strongest Man.
2013 Misses out
on the final of
Worlds Strongest
Man by 1 point.
2014 Finishes sixth
at the Worlds
Strongest Man
2015 Sets a deadlift
world record of 462kg
in front of Arnold
Schwarzenegger at
the Arnold Classic
Australia.

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E DDI E H A L L
I didnt have
any alcohol,
holidays or
nights out with
the wife or days
out with the
kids.
WEDNESDAY
//// FULL RECOVERY DAY
My idea of a recovery day is different for most people. I
had something small to eat first thing, then did an hours
cardio, which could be tyre flipping, sledge pushing, or
boxing. Straight after that Id have a regular exercise
session, then Id go home and eat until my personal
trainer arrived. Id have a full English breakfast, cereal,
beef jerky, yogurtbasically eat no end of food until he
arrived at 10:30 a.m. for 1 hours of intense exercise. Id
then eat dinner, which would be something like a huge
steak or chicken pasta. Then Id visit another therapist for
shock wave therapy, which helps the muscles recover by
breaking them down. I did this to treat any little injuries in
areas such as shoulders and biceps. Then Id eat again,
something like chicken and rice, and have another
1 -hour exercise session in the afternoon doing full hip
mobility and breaking down the glutes. I then stretched in
the pool for 1 hours and did a good 1 hours of hot-cold
treatments, which consisted of a sauna followed by an ice
bath several times. Then Id go home, eat, and go to bed.
That was my day off! It was nonstop.

THURSDAY
//// BACK
Again, I kept things
simple. I did deadlifts
first followed by two
assistance exercises,
such as lat pulldowns
and a rowing exercise.
With the weights I
used that could eas-
ily take three or four
hours, no problem.
FRIDAY
//// SHOULDERS
I warmed up on dumbbell press-
es, working up to 30 to 40 reps
using 60kg dumbbells just to get
some blood into the shoulders.
Then I went straight in to a log
press and finished with some
side delts. Two months before
the Worlds Strongest Man,
I heard Viking press would
be included in the events so I
switched to that, but fortunately
it requires a similar technique to
log press.
SATURDAY
//// FULL-RECOVERY
DAY
I did the same as I did on
Wednesdays. I also did personal
appearances and media inter-
views on this day.
SUNDAY
//// LIGHT-RECOVERY
DAY
I swam for an hour in the
afternoon, then stretched for
1 hours followed by hot-cold
treatments for another 1 hours.
I didnt do any physical therapy
on this day.

E DDI E H A L L
I focused on
the big, key
muscles like
quads and
glutes that do
the grunt of
the work.
FIND OUT MORE

proteindynamix.com
S
Something
mething else I changed
from last
fr ast year, which was
ve expensive,
very xpensive, was that
when I trained a muscle
group
roup I had it worked on
the next morning by my
physical
cal therapist, Richard
Sale, for
Sale, or 1 hours. So, for
example, le, after I trained legs
on Monday,
onday, on Tuesday
morning
rning hed work on my
legs. I had regular therapy
four or five times a week
plus additional sessions to
treat any niggles. On aver-
age I was having six physical
therapy sessions a week,
which easily cost 200.
Add the cost of this
up over 52 weeks,
and its quite
pricey. But phys-
ical therapy is
crucial. I even
took Richard
with me to
the Worlds
Strongest
Man. I also
have lots of
recovery equip-
ment at home so 2.2G SUGARS
after every training
session Id do hot-
cold treatments for at
least an hour, then eat,
and if I had time after-
ward go into my hyperbar-
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ic chamber for 1 hours.
Thats how I lived for
a year. I didnt have any
alcohol, holidays, or nights
out with my wife or days out
with the kids because they
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would tire me out too much.
My family understood it
was what I needed to do to
be the best and left me to
it. It was 100% dedication.
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Looking back, I dont know
how I did it. It was a mas-
sive obsession to become the proteindynamix.com
Worlds Strongest Man.

WHAT'S IN THE
THE LATEST FRIDGE THIS
IN TRAINING, MONTH AND GEAR
RECOVERY,
THE FAST
TRACK
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The key to
bigger, stronger
muscles is all
about how
explosively you
lift weights
R
esearchers at the
University of
Sydney in Austra-
lia recently did a
meta-analysis of 15
studies that investigated
speed of movement
when lifting.
They found READY,
small gains SET, LIFT
in strength Compound moves
can occur like the one-arm
dumbbell row are
when a fast perfect for fast lifting,
movement as you can typically
is performed handle heavier
with moderate weights.
intensity, which
was defined as
6079% of the subjects
one-rep max, compared
with a medium or slow
speed. So pick up
the pace!
L I F T M O R E W E I G H T F O R L E S S I N F L A M M AT I O N
16 MUSCLE & FITNESS / OCTOBER 2017 Photograph by Ian Logan

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T R A I N N E W S
F L A M E WA R
HIT THE
WEIGHTS TO CUT
INFLAMMATION
If you want to keep
inflammation in your
body to a minimum,
lifting weightsno
matter how heavycan
increase the amount
of some cytokines, or
anti-inflammatory
compounds, in the
blood. These com-
pounds attack
the free radicals
that can trigger disease.
(European Journal of
Applied Physiology)
Minutes of lifting weights needed per week

to lower your risk of developing metabolic
F R O M T O P : J A S M I N K O I B R A K O V I C / A L A M Y; T Y A L L I S O N / G E T T Y I M A G E S ; E D G A R A R T I G A ; M I K E H A R R I N G T O N / G E T T Y I M A G E S
diseasea cluster of symptoms that up your
risk for heart disease, stroke, and diabetes
according to a study in the journal Mayo
Clinic Proceedings.
MASS CLASS
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Research in The Journal of
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Research shows that taking CLIMBING
whey protein before, during,
and after your training can THE NEW
help you keep muscle when ANTIDEPRESSANT
trying to drop fat. The study, Bouldering, a type of rock
of guys lifting four days per climbing done on rocky
week for eight weeks, com- outcroppings close to the
AC U T E GA I N S
pared whey with a carb sup- ground (7 metres high
plement and found that ONE WORKOUT CAN BOOST or less) with no ropes or
harnesses, has been shown
those taking the protein lost
fat and gained lean mass. The
BRAIN FUNCTIONING to help heal the mind
carb group lost lean muscle. Acute exercise, defined as a single session of physical and strengthen the body.
activity, can offer an array of positive changes in the Researchers looked at more
than 100 people and found
brain, according to a recent meta-analysis that ap-
that the scores on tests for
peared in the journal Brain Plasticity. Researchers depression for those doing
discovered two main things: First, acute exercise bouldering were significantly
boosted executive function, improved mood, and better. The difference was
dropped stress levels. Two, it created widespread equal to moving from a diag-
nosis of moderate to mild
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chemical levels. Translation? Keep hitting the gym; Arizona and University
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By Eric Pellini, EXOS Performance Specialist
THRUST
IN TIME
Use the banded hip
thrust to improve
your strength and
range of motion
F
ew moves build lower-body other compound lifts. HOW TO DO IT
strength and increase the Not only are bands easier on
force of your hip drive better your body since you dont have to BANDED HIP THRUST
than the hip thrust. That load a barbell across your hips, but
means adding this move
into your routine can translate
to stronger squats and deadlifts.
they also provide resistance
throughout the whole motion, not
just the top or bottom. This means
1 Grab a super band and loop
each end around a dumb-
bell (the heavier the better).
And even if you already thrust that your body has to fight back for You can also loop it around
like crazy (in the gymget the entire duration of the move, either end of a power rack,
your head out of the gutter), which forces your body to react with a bench set in the middle.
simply changing the modes of by keeping everything tight and The band should be taut.
resistancelike adding bands in a straight line. This will not only
to the mixcan unleash new
benefits. In this case, the payoff is
improved range of motion and
optimize your range of motion but
also bolster your efficiency at
performing hip thrusts (after all,
2 Once the band is set up,
get under it so its at your
belt line. Place your shoulder
efficiency in the movement. Sure, practise makes perfect). blades on a bench or plyo
heavy hip thrusts increase So, master this movement for box, then thrust your hips off
strength and size, but thrusting stronger hips and glutes, better of the floor, driving through
too much weight will lead to lifts, and any other activity that your heels. Be sure to hold the
improper form, which can result includes thrusting. But well let you contraction at the top of the
in injury and lacklustre results in figure that out on your own. movement for one second.
20 MUSCLE & FITNESS / OCTOBER 2017 Photographs by Edgar Artiga

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T R A I N T R A I N I N G M E T H O D S By David Otey, C.S.C.S.
PAY YOUR DEBT

Understand EPOC so you can manipulate your
EPOC It Up
Use these two protocols to
elicit an EPOC response
body into burning more fat, even out of the gym
W
PROTOCOL
hen it comes to maximizing your training, the devil is in the R E S I S TA N C E T R A I N I N G

details. Dont get us wrong, knowing the basicslike exercise
selection, sets and reps schemes, and how much weight to lift DIRECTIONS: Use this template for
based on your goalwill take you pretty far. But understand- your main lift, like a squat or bench
press. Then perform your normal
ing how your body responds to exercise, and what certain accessory work.
responses can do, is how you take your fat loss to the next level.
Enter: Excess Post-Exercise Oxygen Consumption (EPOC). While SET REPS
EPOC is a biological function, not a tangible method, it shows how you 1 12 REPS AT 70% OF ESTIMATED 1RM
can change your training methodology to elicit a stronger fat-burning 2 10 REPS AT 75% OF ESTIMATED 1RM
response. Below, we outline exactly what EPOC is and how you can use
it to torch extra calories for up to three days after a workout. 3 8 REPS AT 80% OF ESTIMATED 1RM
4 6 REPS AT 85% OF ESTIMATED 1RM
5 3 ECCENTRIC (OR NEGATIVE) REPS AT
90% OF ESTIMATED 1RM, IMMEDIATELY
INTO AS MANY REPS AS POSSIBLE (AMRAP)
WITH YOUR 12-REP MAX
PROTOCOL
CARDIO
DIRECTIONS: Hold the equivalent of
your body weight, with either a trap
bar or two dumbbells, and walk
25 metres. Put the weight down and
sprint back to your starting point.
Then sprint back to where you
dropped the weight, for a total of
75 metres covered. Thats one set.
EXERCISE SETS REPS REST
FARMERS WALK 5 75 M 60 SEC.
akin to needing 100 and taking

out a loan from the bank, with the
intent of paying it back later. After
intense exercise, you need to pay
back your oxygen debt so that
your body can return to its base
level of function.
WHAT IT IS HOW IT WORKS
EPOC is a biological response During bouts of intense exercise, WHY IT WORKS
following intense exercise, which like wind sprints or high-rep Over the course of 72 hours, your
returns your body to its baseline training, your body uses more body is working hard to replace the
level of functions. These functions readily available energy sources, oxygen used, so your metabolic
include heart rate, body tempera- like Adenosine Triphosphate rate increases by about 5%. That
ture, muscle tissue quality, and (ATP), since oxygen takes longer equates to about 100 extra calories
glycogen levels. for your body to process. This is burned per day, for three days.
22 MUSCLE & FITNESS / OCTOBER 2017 Photograph by Edgar Artiga

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Its the power to best your PRs.
Its the strength to shatter that last set.
Its just One. More. Rep.
BPISPORTS.CO.UK
T R A I N 6 M I N U T E M U S C L E By David Otey, C.S.C.S.
M&F 360:
SHOULDER
SMASH
This three-exercise WO R KO U T
circuit will have you 3-D SHOULDERS

in and out of the gym in EXERCISE SETS REPS REST
a flash without leaving
1A. STANDING 3 12, 12, 10
your delts wanting more DUMBBELL
W
PRESS*
hether youre strutting 1B. LATERAL 3 12
down the beach in a vest RAISE
or throwing on a sports 1C. TRX 3 12 90 SEC.
jacket for date night, broad FACE-PULL
shoulders show through. *estimated
For the first two sets, use roughly 70% of your
one-rep max. Then use 75% on your
And they scream: I lift! So if youre last set.
looking a little narrow, theres good
news: Building bigger shoulders isnt
hard, it just takes a good plan and a
lot of effort. Because theyre a small
muscle, the delts dont require a
laundry list of exercisesyou just
need to hit the front, lateral, and rear
parts to ensure complete develop- CARRY
ment. And this six-minute workout YOUR WEIGHT
does just that by taking you through Using the TRX for face-
a circuit of standard exercises like pulls is easier on your
joints, recruits more of
dumbbell presses, lateral raises, and
your core, and improves
face- pulls. If you feel like increasing
shoulder stability.
the time, simply add a round, or two,
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T R A I N I N S T A N T M U S C L E By Andrew Gutman
THE
GREATEST
STRETCH
EVER
This one
This one move
move will
will
have you feeling
loose in less than
five minutes
S
tretching before you lift can
help you avoid injuries that
can leave you sidelined for
weeks or even months.
Unfortunately, many lifters
come to this conclusion after its
too late.
Most guys neglect stretching
until they get hurt, says Brad
Baldwin, C.S.C.S., a New York City
based personal trainer. And
then, all of a sudden its important
to them.
If I dont have time! is your
main excuse to skip a warmup,
theres good news: Spending
20-plus minutes getting your
muscles and joints loose isnt
necessary. However, using a few
minutes to run through the HOW TO DO IT
W O R L D S G R E AT E S T S T R E T C H
Worlds Greatest Stretch, a pigeon
stretch, and inchworms can help
you cover all of your bases, Perform two sets of six reps per side before any multijoint lift
explains Baldwin. The Worlds
Greatest Stretch is excellent for
increasing your thoracic mobility
and extending out your spine
1
Lunge forward until
2
Lower the
3
Hold for 20 seconds,
before compound movements. your front foot is opposite arm of then lower your
Specifically, it will open up your flat and youre on your extended leg arm to the same
hips and stretch your psoas, a the toes of your to the floor and side as your front
major muscle that starts in your back foot, and reach your other leg. Repeat on the
quad and inserts into your low squat down until arm to the ceiling. other side.
back, which can cause back your back knee is
tightness, so targeting this will almost touching
help combat tightness. the ground.
26 MUSCLE & FITNESS / OCTOBER 2017 Photographs by Edgar Artiga

Its the energy to train harder and longer.
Its the focus to ght through the burn.
Its the power to best your PRs.
Its the strength to shatter that last set.
Its just One. More. Rep.
JUST ONE MORE
WAITING FOR TEXT
BPISPORTS.CO.UK
T R A I N A B S & C O R E By Matt Pudvah, C.S.C.S.
S.
REACH FOR IT
Add movementand difficultyto your
HOW TO DO IT
SLIDER REACH
core training with the slider reach 1
1 Get into a pushup position

with each of your hands
on sliders.
2 Brace your core and then

slide one hand out with a
straight arm. Simultaneously
allow your other elbow to bend,d,
as in a pushup, until your chestt
is just above the floor.
3 Return to the top position

and repeat on opposite side.
e.
2
R
eason No. 561 that a strong tension throughout the movement.
core is essential: If you cant But simply doing the move isnt
keep your core engaged enough. You have to focus on proper
while performing dynamic form to unleash the full benefits of
movements like deadlifts and the slider reach. Make sure to move
squats, then your form will deterio- your hips and shoulders as a single
rate and youll be robbing yourself unit, just as you would with a
of strength gains. standard pushupthink of pulling
The fix, however, is simple: Add your rib cage in and down, and hips
more dynamic core exercises into under, similar to using an ab wheel.
your training, like the slider reach. And try not to use your lats to
The slider reach challenges you to pull yourself back up, as this will
keep your ribs, hips, and back disengage your core.
stable throughout the exercise, To up the ante, you can lift a foot
which will carry over into lifts off the ground to introduce some
such as the deadlift, where you rotational instability to the exer-
have to brace the core to keep cise. (This is really hard, though.)
28 MUSCLE & FITNESS / OCTOBER 2017 Photographs by James Michelfelder & Therese Sommerseth
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T R A I N B O D Y W E I G H T By Andrew Gutman
SPIN CITY
Add a little spring to your lunge to build
power, strength, size, and athleticism
E
xercises don't need to have a degrees also challenges your HOW TO D O
singular focus. Take the balance and coordination, which
180-degree jumping lunge, will carry over to everything from 180-DEGREE
for example. By combining lifts like the squat to your weekly JUMPING LUNGE
the lunge (a move that game of basketball with the lads.
strengthens your quads, glutes,
and hamstrings) with a vertical
jump (an excellent exercise for
Its easy to work these lunges
into your programme, too. Wear a
heavy weight vest and make them
1 Start in a lunge, with your
front leg parallel to ground.
building raw lower-body power),

you double up on the benefits. And
that's exactly why two-in-one
the first move of your routine,
superset them with a heavy squat
exercise to bolster your power
2 Explosively jump up
and rotate 180 degrees,
switching your legs in midair so
moves, like this one here, should output, or end your leg day with that you land in a lunge with
be in your training arsenal. them for a brutal finisher. the opposite leg facing forward.
In addition to developing power Any way you spin it (pun Thats one rep.
and strength, exploding up from a intended), theres no reason not to
lunge and then rotating 180 give these a go.
30 MUSCLE & FITNESS / OCTOBER 2017 Photographs by Per Bernal

T R A I N C R O S S F I T I N F U S I 0 N By Joe Wuebben
LEAVING
LINDA
One famous full-body
WOD gets a muscle-
building facelift
C
rossFitters have a nickname for
the Linda workout: three bars
of death. When you see the
WOD on paper, it makes sense:
10-9-8-7-6-5-4-3-2-1 reps for time
on the deadlift (1 times body
weight), bench press (body weight),
and power clean ( body weight).
For a 90-kg guy, that means
136-kg deadlifts, 90-kg bench
presses, and 68-kg cleans, 10 sets of
each with as little rest as possible.
Those last few sets of 3, 2, and 1
reps would be easy if not for those
seven gruelling sets before-
hand. The Linda WOD is a
whole-body killer that WORKOUT
demands power and NOTES
strength in the face of > Select weights that will
allow you to perform all reps
fatiguea combo
of each set consecutively
more conducive to (aka unbroken).
enhancing stamina > Rest as needed during the
and grit than promot- workout. Ciresi recommends Start light so you
taking one minute between can finish all the
ing mass gains. reps and also
rounds (after curls). leave room for
Perhaps youre more progression.
interested in packing on
muscle than tackling Linda.
We get it. Thats why were offering goodness!) However, you have the WO R KO U T
a hypertrophy-focused variant, freedom of using dumbbells on
designed by Robert Ciresi Jr., one or more of the exercises if MUSCULAR LINDA
I.S.S.A. Ciresis version nixes the you prefer. Just make sure the EXERCISE SETS REPS
deadlifts and cleans in favour of dumbbell rows are performed
1A. BARBELL 10 10-9-8-7-6
barbell bentover rows and barbell two arms at a time to keep the BENTOVER ROW 5-4-3-2-1
curls. This will keep the original workout moving along.
1B. BENCH PRESS 10 10-9-8-7-6
formula of the workout, he says, Ciresi recommends performing 5-4-3-2-1
which is a pull, push, pull. It will this routine once a week for six
also train opposing muscle groups weeks, increasing weight each 1C. BARBELL CURL 10 10-9-8-7-6
5-4-3-2-1
[back and chest via rows and time. Add 1, 2.25, or 4.5 kilos to
bench presses], which is very each lift every week, he says, and
powerful for muscle hypertrophy. don't change the exercises during FOR MORE
Plus, with this exercise selec- that time. Choose your three
Like this workout? Find more at
tion, the three bars of death variations and stick with them.
muscleandfitness.com/crossfit
theme is maintained. (Thank
Photograph by Per Bernal OCTOBER 2017 / MUSCLE & FITNESS 31

T R A I N F O R M C H E C K By Chris Doherty, C.S.C.S.
5
FIX THESE...
PLANK PITFALLS
1
Youre curvy.
2
You shrug your
Failingg to maintain a shoulders.
straight
ht line between Many lifters instinctively
your shoulders and shrug their shoulders,
hips iss one of the most which doesnt look or feel right.
notable planking
king mishaps, as it To fix it, squeeze your shoulder
usually means ns there isnt opti- blades together and pull your
mal tension in the abdominals forearms toward your hips to
and glutes. Squeeze
queeze hard and maximize core engagement
REASONS
focus on maintaining
intaining a straight and proper positioning.
4
line from headad to toe.
3
You move
YOUR You have
soft knees.
your head.
Many amateur lifters
PLANK
If you arent pushing tend to flex and
your toes into the hyperextend their
ground and pullingg them neck, which screws up their
SUCKS
toward your head, it likely
kely positioning. Try to aim your
means that your quadriceps
dr eps gaze a few centimetres in front
are not properly
p engaged,
ng which of your fingers to maintain a
will create a kinkk in
i the tension
on neutral head position, which
Brace yourself chain. Keep your
you legs and torso o will in turn help keep your hips
(literally) for better straight and rigid!
rigid and shoulders aligned.
movement by
avoiding these
5
You dont know when to stop.
plank mishaps Attempting to set the Guinness
nness World Record for plank
time will und
undoubtedly lead ad to the aforementioned
T
pitfalls, as well as passive core engagement.
pitfalls, gement. Frankel
here is hardly a core exercise rec
recommends performing three to four sets of 10 seconds
more basic or notorious each, with a 3-
3-second reset in between sets.ets. This approach will
than the plank. And when allow you to accu
accumulate sets of properr planks without your form
performed actively deteriorating. Note: It should be a hard
ard 10 seconds.
meaning youre engaging
every muscle you can, from head
to toeit neutralizes the spine and
taxes your entire body. Which, 4 2
according to Chris Frankel, head
of performance at TRX, brings 1
awareness to alignment and
posture with intention and 5
strength. Unfortunately, most
people passively plank, which
visually resembles a proper plank,
but doesnt feel like one, and does
nothing to bolster core strength.
So, check for any of the following 3
blunders to make sure youre
getting all the benefits.

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E A T A L M O S T P I Z Z A
CHICKEN PITTA
PIZZA
S E RVE S 4
4 large whole-grain pittas

1 tbsp olive oil
225g tomato & herb pasta sauce
65 g bagged fresh spinach
115 g grated reduced-fat
mozzarella cheese
300 g grated rotisserie chicken
175 g artichoke hearts, sliced (optional)
1 tbsp
fresh basil, torn into pieces
1. Preheat oven broiler. Place pittas on

baking sheets and brush each with oil.
2. Broil for 2 minutes, or until golden
brown on top, being careful not to burn
them. Remove from oven and spread
sauce over pittas.
3. Top with spinach, cheese, chicken,
and artichoke hearts (if using). Broil for
1 minute, or until cheese is melted.
Garnish with basil.
THE MACROS
529 39g 57g 16g
CALORIES PROTEIN CARBS FAT
PREP TIP
Soaking spelt for
several hours in water
before simmering it cuts
its cooking time by
about 30%.
PIZZA SALAD WITH

TOMATO DRESSING
S E RVE S 4
175 g spelt medium-low, and simmer, covered,

110 g dried meat sticks, chopped about 50 minutes, or until spelt is
225 g bocconcini (fresh tender. Drain.
mozzarella pearls) 2. In a bowl, toss together spelt, dried
100 g sliced roasted red peppers meat, bocconcini, red peppers, and
45
g sliced kalamata olives olives. In a separate bowl, grate the cut
1 large tomato, halved sides of tomato down to its skin, then
2 tbsp olive oil add olive oil, vinegar, oregano, salt, and
1 tbsp red-wine vinegar pepper and whisk together.
1 tbsp fresh chopped oregano 3. Divide greens among serving plates
tsp salt and top with spelt mixture. Drizzle on
tsp black pepper tomato dressing.
250 g baby greens (such as
BRIAN KLUTCH
spinach or kale) THE MACROS

553 21g 44g 31g
1. Place spelt and 700 ml water in a C ALORIES PROTEIN CARBS FAT
saucepan. Bring to a boil, reduce heat to

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E A T N E W S
SWEET TOOTH DRINK TO WIN
ANOTHER COFFEE ADDICTS

REASON STILL GET AN
TO HEART EXERCISE BOOST
FROM CAFFEINE
CHOCOLATE Researchers took 40 experi-
Danish researchers enced cyclists and divided
tracked the weekly them into three groups
based on daily caffeine
chocolate consump-
consumption: One had
tion of more than about 60mg a day, another
55,000 people and had 143mg, and the third had
found that those who 351mg (about three cups of
had two to six 28-gram coffee). After ingesting either
600mg of caffeine, placebo,
servings per month or control, they cycled as
had a 20% lower rate hard as possible for three
of heart arrhythmia time trials until they burned
than people who 450 calories. The results
showed that caffeine was a
ate less than
performance enhancer
one serving. for all three groups. Most
Reminder: Dark experts agree that the
chocolate is optimal dose of caffeine to
help boost performance is
the healthiest
300 to 900mg. (Journal of
variety. Applied Physiology)
W H Y S O S A LT Y ? Percent was the amount of increased

70% OF consumption of cooked vegetables after
F R O M T O P : L E W R O B E R T S O N / G E T T Y I M A G E S ; W I L L I A M R E AV E L L / G E T T Y I M A G E S ; J I M S C H E R E R / G E T T Y I M A G E S
YOUR SODIUM they were labelled with adjectives like
COMES FROM dynamite or sizzling. The takeaway?
RESTAURANTS Dont think of it as broccoli. Think of it as
Recent research appearing dynamite broccoli. (Stanford University)
in the journal Circulation
showed that almost 71% of
our sodium intake comes
from food outside the home.
Salt added to food cooked at
home came in around 6%.
The study, which looked at
450 people of all ages and
races in three U.S. regions
over one year, also found
that people get an average
of 3,500mg of sodium a
day, much higher than the
recommended 2,300mg
by the American Heart
Association. Easiest
way to cut down on
your sodium?
Prepare more
meals at VEG OUT
home.
WANNA LOSE WEIGHT? DITCH THE MEAT
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e g t loss,
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e spec ca y tailored
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abetes tthat
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E A T R E C I P E O F T H E M O N T H By Matthew Kadey, R.D.
RISE AND DINE

Make the most important meal
of the day the most delicious
one by starting with this
flavourful, protein-packed taco
HARD-BOILED
PERFECTION
Place eggs in a medium
saucepan and fill with water.
Bring to a boil, then remove
pan from heat and let eggs
stand, covered, for 15
minutes. Transfer eggs to
ice water, then peel.
DAYBREAK EGG TACOS

S E RVE S 2
4 large hard-boiled eggs 1. Place peeled eggs in a large

200g tinned black beans, drained bowl and roughly mash with a fork.
1 plum tomato, diced Stir in pinto beans, tomato,
1 small red pepper, chopped pepper, paprika, and salt.
tsp paprika 2. Place soured cream, avocado,
tsp sea salt and lime juice in a blender and combine
120g reduced-fat soured cream until smooth.
avocado 3. Divide egg mixture among
Juice of lime tortillas and top with avocado THE MACROS
4 small corn tortillas, preferably sauce and coriander.
518 25g 59g 23g
warmed in the microwave C ALORIES PROTEIN CARBS FAT
1 tbsp chopped fresh coriander
Photograph by Nick Ferrari O /C T O B E R 2 0 1 7 / M U S C L E & F I T N E S S 39

E A T 1 F O O D , 5 W A Y S By Jenna Werner, R.D.
THE FOOD: AVOCADOS

New ways to consume these nutrient-dense
berries (yep, they're berries)
1DRESSING 2
SALSA
In a blender, add: In a small bowl, comb
combine: 170 g
1 avocado, 1 tbsp diced strawberries, 20200 g diced
fresh basil leaves,
leaves pineapple,
neapple, 1 medium ch chopped
1 clove garlic, 1 tbsp
fresh lime juice,
tb
2 tbsp extra-virgin
extra-virgi
avocado,
ocado, 100 g diced red p
2 tbsp
bsp chopped fresh corian
leaves,
pepper,
coriander
aves, 1 medium chopped FRIES
3
olive oil, 65 g plain jalapeo,
lapeo, 40 g finely chopped Peel and slice two avocados
Greek yogurt, salt, redd onion, 1 tbsp extra-virgin and cover with a squeezeze of
pepper, and 1 tbsp olive oil, juice of lime. Sprinkle
Sprin e with garlic and
water. Blend well 1 lime, and a pinch of sea salt. herb seasoning, then dunk slices
until combined. Use Mix well and pair with whole- into a high-fibre flour like coconut
this dressing to top grain or bean-based chips. or oat. Next, dip each slice into egg,
roasted vegetables, then whole-wheat breadcrumbs (or
salads, fish, poultry, chickpea ea crumbs). Place slices on a
or your favourite greased
ed baking tray and bake at
whole grain. 200C/GasGas Mark6 for 15 minutes.
Pair withth chipotle-mayo dip or
Greekk yogurt and hot sauce.
5
TUNA SALAD
For a healthier m meal, use
avocado instead of mayo TRUFFLES
4
in your tuna salad. SStart Blendd 1 ripe avocado until mashed
with ripe avocado and an consistency is achieved. Set aside. Melt 175 g
mash in a medium bowl. darkk chocolate chips and mix in with
Mix with 1 tin drained tuna avocado.
ado. Add 1 tsp pure vanilla extract and
fish, 2 large chopped celery a pinch of sea salt. Place mixture in fridge
stalks, pepper diced, 1 for 20 to 30 minutes. Once batter is set,
tbsp plain Greek yogurt, 35 scoop out and roll into 2.5-cm balls. Pour
g sunflower seeds, a unsweetened cocoa powder in one bowl
squeeze of lemon juice, and powdered peanut butter in a second
salt, and pepper. bowl. Alternate rolling truffles through
desired powder topping. Store in fridge
GO GREEN until ready to serve. Makes 20 truffles.
An avocado provides heart-
healthy monounsaturated fats
G E T T Y I M AG E S
(aka good fats), fibre, and ABOUT THE R.D.

nearly 20 vitamins and
minerals, making this fruit a Jenna Werner is a registered dietitian. Follow
nutrient-dense superfood. her Instagram: @happyslimhealthy

E A T F O O D F I G H T By Kevin Gray
MEAT THE CONTENDERS

Its also important to consider
what you eat with the wings or ribs.
If you add vegetables, especially
raw vegetables, to your meal, youll
Wings vs. ribs
W
fill up on fibre and eat fewer wings
ings and ribs: two very high-performance nutritionist and or ribs, Kleiner says. This can
different yet equally the author of the best-selling book benefit you more than simply
satisfying foods youll Power Eating, says that neither choosing one over the other.
find on menus across the wings nor ribs is a great choice And pay attention to how the
globe. And with access to when health and fitness are your foods are prepared. Instead of
a grocery store and some basic goals. But hey, sometimes you just frying the wings and slathering
cooking skills, you can easily whip want to eat them. When thats the them with a sugary sauce, Kleiner
up both at home. case, look at the nutrient break- recommends baking them and
But which one (if either) can you down. Both contain similar using a lighter, tomato-based sauce.
reach for without undoing all that amounts of protein, but pork ribs For the ribs, try a savoury marinade,
hard work you put in at the gym? have more fat, which translates to then bake, boil, or slow-cook them
Susan M. Kleiner, Ph.D., R.D., a about 50% more calories. to remove extra fat.
6g 6g
90 61
FIGHT CARD
RIBS
VS.
WINGS
1 pork spare rib
w/BBQ sauce vs.
1 chicken wing
w
w/BBQ sau
sauce
FACTS
CALORIES
PROTEIN
CARBS
FAT
S A M K A P L A N / T RU N K A R C H I V E ; PAU L S I R I S A L E E / O F F S E T
4g 1g
1g 6.5g
WINNER: CHICKEN WINGS
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AESTHETIC
TRAINING
> Lets be honest: Sometimes all you want to do
is look your best. Fitness model and MuscleTech
athlete Abel Albonetti shows you how.
B Y S H A W N D O N N E L LY / / / P H O T O G R A P H S B Y S T E V E B O Y L E
T
HERES A LOT OF CHATTER Olympics quite a while ago, but we can still look
these days about functional training. like a million bucks at the beach.
That is, training to help you perform If your main goal is to appear phenomenal with
betterbe it in an obstacle course race your shirt off, then this is the workout plan for
(check out page 106 if youre interested in you. To create it, we enlisted Abel Albonetti, an
running one), a CrossFit competition, or the 2018 Austin, Texasbased fitness model and Mus-
Winter Olympics. And thats all well and good. cleTech athlete. When it comes to walking
We like functional training. around with eye-popping muscles, Albonetti
But heres a function for you: to look and feel knows what hes talking aboutlook at the damn
great. Sometimes thats all you want to do, and guy!so listen up. Heres how to train to look like
theres nothing wrong with that. After all, most youre carved out of stone.
of us missed our chance at qualifying for the

A E ST H E T IC T R A I N I NG
THE TRAINING SPLIT

MONDAY Legs
TUESDAY Chest
WEDNESDAY Back
THURSDAY Shoulders & Abs
FRIDAY Arms
SATURDAY Cardio
SUNDAY Rest
A B E L S
LEGS WORKOUT
EXERCISE SETS REPS
BACK SQUAT* 5 10
DEADLIFT 5 10
LEG PRESS** 4 15
SUPERSET WITH
WALKING BARBELL LUNGE 4 12
(EACH LEG)
LEG EXTENSION 4 15
SUPERSET WITH
LYING LEG CURL 4 15
STANDING CALF RAISE 4 12
SEATED CALF RAISE 4 15 BACK SQUAT p WALKING BARBELL
Position a barbell on your upper traps LUNGE q
*On the final set, do a dropset. The same and grab the bar with a grip thats With a barbell on your upper traps,
goes for the leg extension and leg curl. slightly wider than shoulder width. lunge forward until your front thigh is
**On the final set, do a quadruple Descend into a squat till your thighs are parallel to the floor. Repeat on the other
dropset, reaching failure and reducing the parallel to the floor. Explode back up. leg, continuing to lunge forward.
weight four times.
A B E L S
CHEST WORKOUT
EXERCISE SETS REPS
INCLINE BENCH PRESS* 5 12, 10, 10,

8, 8
DUMBBELL BENCH PRESS 5 10
GROOMING BY CHRISTIE CAIOLA
INCLINE DB BENCH PRESS** 4 12

INCLINE DB FLYE 4 12
PEC-DECK FLYE 4 12
HIGH- TO LOW-CABLE FLYE 4 15
SUPERSET WITH
PUSHUP 4 20
*On the final set, do a triple dropset.
**On the final set, do a double dropset.
48 MUSCLE & FITNESS / OCTOBER 2017 Shot on location at Matrix Fitness Club, Astoria , NY
INCLINE INCLINE DUMBBELL ABEL SAYS: I am all about doing incline
work on chest. Ive always had a well-
BENCH PRESS p FLYE q developed chest, and I think thats why. While
Lie back on a bench set at a 30- to On an incline bench, hold a dumbbell in my friends were going to the gym and seeing
45-degree angle. Grasp the bar just out- each hand over your chest. Spread your how much they could bench on a flat bench, I
side shoulder width and pull it out of the arms apart and lower the dumbbells out was doing incline. It engages your chest more
rack. Lower the bar to the upper part of to your sides. Squeeze your pecs as than the flat benchespecially the upper
your chest, then press it back up. you bring the weights together again. chest, which is where most guys are lacking.

SEATED CABLE ROW u

Lean forward a bit at the beginning of
the rep to put a stretch on your lats.
Then move your torso back to vertical
as you row the handle to your stomach.
Hold the contraction for a second.
A B E L S
BACK WORKOUT
EXERCISE SETS REPS
WIDE-GRIP PULLDOWN* 5 12, 10, 10,

8, 8
BARBELL BENTOVER ROW* 5 10
CLOSE-GRIP PULLDOWN 4 10
DUMBBELL ROW 4 12
SEATED CABLE ROW** 4 10
SUPERSET WITH
ROPE STRAIGHT-ARM 4 15
PULLDOWN
WIDE-GRIP PULLUP 4 TO FAILURE
*On the final set, do a dropset.
**On the final set, do a double dropset. DUMBBELL LATERAL
RAISE q
A B E L S Hold a dumbbell in each hand at your
sides. Raise your arms 90 degrees until
SHOULDERS WORKOUT theyre parallel with the floor. Hold the
contraction for a second, then slowly
EXERCISE SETS REPS lower the dumbbells to your sides.
SEATED DUMBBELL PRESS* 5 15, 12, 10,
8, 8
SMITH MACHINE 5 12, 10, 10,
SHOULDER PRESS* 8, 8
DUMBBELL LATERAL RAISE 4 12
BARBELL UPRIGHT ROW 4 12
INCLINE BENCH DB 4 12
REVERSE FLYE
SMITH MACHINE SHRUG 4 15
SUPERSET WITH
BEHIND-THE-BACK SMITH 4 15
MACHINE SHRUG
*On the final set, do a double dropset.
SEATED DUMBBELL
PRESS u
Sit against a bench set to 90 degrees
and lift two dumbbells to shoulder
height. Press the weight overhead
and then slowly lower the dumbbells
back down.

BARBELL BENTOVER
ROW u
Grasp the bar with an overhand grip
and let it hang in front of you. Bend and
lower your torso until its almost parallel
with floor. Squeeze shoulder blades
together and pull the bar to your belly.

NUTRITION
ABEL PRACTICES CARB
backloading. Hes been
doing it for about two years
to great effect. Heres how
it works: In the morning hell
have healthy fats like eggs,
almonds, beef, and coconut
oil. For lunch he has vege-
tables and a chicken
breast. Before his after-
noon workout, he drinks a
protein shake. After his
workout, he has another
protein shake with a bowl
of cereal (for some fast-
acting carbs).
Then about an hour later,
hell have most of his carbs
for the day. These come in
the form of a solid meal of
white rice, a salad or
steamed vegetables, and
low-fat beef or chicken.
Before bed, hell have a
casein protein shake with
some peanut butter mixed
A B E L S CABLE WOODCHOP p
Holding the handle of a high pulley
in, just to have something in
his stomach overnight. ABS WORKOUT with both hands, stand with your feet
Carb backloading gives shoulder-width apart. Rotate your torso
DIRECTIONS: Do this as a circuit for four
me more energy throughout rounds. diagonally downward until the handle
the day, says Abel. I dont ends up past your opposite leg, keeping
EXERCISE REPS
have a crash, like I did your arms straight.
when I got up in the morn- HANGING LEG RAISE 15
ing and had oatmeal or
whatever. And by getting ROPE CABLE CRUNCH
UNCH 12
carbs after your workout, it ABEL SAYS: This is the one muscle group I
DECLINE SITUP* 20
helps replenish the glyco- train in circuit form. But just like with any
gen that you depleted when CABLE WOODCHOP
OP 15 (EACH SIDE) other muscle group, I lift as heavy as I can,
you were training. So it using good form. So Im going for 10 to 15 reps
helps rebuild that muscle.
FRONT PLANK 1 MIN. for each exercise. I dont love doing ab work
honestly, I hate itbut I work them all the time
*Do 10 weighted, then drop the weight because I know I need to.
and crank out another 10.

HANGING
LEG RAISE u
Hang from a pullup
bar with a wider-
than-shoulder-width
grip. Brace your core
and lift your legs up,
keeping them straight
throughout the dura-
tion of the movement.
If thats too difficult,
start with your knees
bent and work up to
extending your legs.

CARDIO BARBELL CURL p
To get the most bang for his buck, Hold a barbell and curl the weight to
Abel opts for high-intensity interval your shoulders while keeping your
training (HIIT) over steady-state upper arms at your sides. Hold the con-
cardio. His favourite: bike sprints. traction at the top for a second, then
Heres the workout: Get on a slowly lower the bar to the bottom of
stationary bike and do 30 seconds the movement.
of all-out sprintingTrying to kill
yourself for those 30 seconds,
says Abel. Then rest for 90 seconds. EZ-BAR SKULL
Repeat for a total of 10 rounds. Do CRUSHER u
this twice per week. Lying on a bench, press an EZ-bar over
your chest. Lower it toward your fore-
When you do HIIT, the calorie
head, then drive it back to the top.
burn goes on afterward, says Abel.
You might not be burning as many
calories during the workout, but your ABEL SAYS: With arms, I make sure to do
metabolism is boosted the rest of plenty of work on both the biceps and the
the day. With HIIT cardio, you can triceps. And just like with all my muscle
maintain more of that hard-earned groups, I start with relatively heavy weight
muscle mass. for the first few exercises. Later, I go a little
lighter and do more reps to further deplete
Other good cardio activities: hill
the muscle. But when youre trying to build
sprints, track sprints, and deadmill muscle, you want to lift as heavy as possible
sprints (running on a turned-off especially early on in the workout, when
treadmill at the highest incline). youre freshwhile keeping good form.

A B E L S
ARMS WORKOUT
EXERCISE SETS REPS
BARBELL CURL* 5 12, 10, 10, 10, 8

SUPERSET WITH
EZ-BAR SKULL 5 12, 10, 10, 10, 8
CRUSHER*
CRUSHER
SEATED DUMBBELL CURL 4 12
SUPERSET WITH
DUMBBELL OVERHEAD 4 12
EXTENSION
EZ-BAR PREACHER CURL 4 12
SUPERSET WITH
V-BAR CABLE 4 12
PRESSDOWN
INCLINE BENCH DB CURL 4 12
SUPERSET WITH
DUMBBELL KICKBACK 4 12
ROPE CABLE CURL 3 15
SUPERSET WITH
ROPE CABLE 3 15
PRESSDOWN
*On the final set, perform a dropset.
ABOUT ABEL
ABEL ALBONETTI GREW
up in the U.S. and began
lifting weights at 14. He was
homeschooled, so he never
got to play sports in school.
Instead, he lifted. Around
17, he began training in a
YMCA. By chance, a model-
ling agent discovered him
in the Y one day, which led
to modelling work.
As he continued to hit the
gym, he transitioned to fit-
ness modelling and started
a Facebook page. Today,
that page (@abelalbonetti)
has nearly two million likes.
You can also find him on
Instagram (@abelbodygym)
and YouTube (youtube.com
/abelalbonetti). He now lives
in Austin, Texas, with his
wife and his boxer, Gainer.
FOR MORE
On Abels training and supplementation,
bonus videos, and more, head to
muscleandfitness.com/aesthetictraining

EXERCISE
YOURE DOING
IT WRONG.
Or maybe youre doing
it OK, but theres a
better way, or just a
different way, to do
TWEAKS
even the most basic
exercises. To show you,
weve compiled the most
effective tweaks for 25
exercises, from the deadlift to
the calf raise to the elliptical
machine. Some may be changes
you implement only occasion-
ally. Others may alter how you
> These modifications will help you perform an exercise forever.

Either way, these are the little
take your workouts up a notch things that can make a big
BY GREG MERRITT difference in your workouts.

1
BARBELL
CURL
Do only the top halves
of reps, going from
halfway to contraction.
This is when the biceps
are most activated.
Performing barbell curls
seated (so each rep
begins with the bar
hitting your thighs)
makes certain you do
only upper-half reps.

25 E X E RC I SE T W E A K S
7 DUMBBELL CURL
Do these as fast as possible,
O P E N E R S P R E A D : E D GA R A RT I GA . T H I S S P R E A D : P E R B E R NA L (4); DU ST I N S N I P E S
alternating arms. Slow down as
you approach failure. Increasing
speed is a technique that can be
applied to many exercises, but its
especially effective with isolation
lifts like dumbbell curls. This will
2
better stimulate fast-twitch muscle
fibres. Try preceding or following
this quick exercise with a slow
exercise, like preacher machine
curls, to focus on slow-twitch
fibres as well.
DEADLIFT
5 8
Pull the bar from power rack supports
set at knee level or slightly lower. The
Front Raise Pushup
greatest advantage of deadlifts, which Tense your glutes to lock your Push yourself entirely off the
is that they work a wide variety of lower back and legs and prevent floor with each rep and then
muscles, is also their greatest dis- cheating. This is simply the most catch yourself and return immedi-
advantage if youre doing them primari- effective way to stay tight. Near the ately to the floor. Doing so adds
ly for your back. By starting each rep a
little higher up, youre working your
sets end, you can progressively explosiveness, which carries over
lower-body less and your back more. loosen the tension on your glutes to to weighted exercises, too. And its
get more reps. This works with most a great way of adding a degree of
standing exercises: dumbbell curls, difficulty to a simple exercise.
3
Elliptical side laterals, etc.
Most elliptical machines allow
you to move backward. Take 9 CRUNCH
6
advantage of this. Going through Rope Pushdown Hold your arms up as if
the motions in reverse will better At each contraction, separate reaching for the ceiling
and slightly forward
work your hamstrings and glutes. the rope ends as far as pos- throughout each rep.
Alternate some backward elliptical sible with your palms facing down. Most people put their
work with forward work. This better targets the triceps hands behind their
lateral heads. It also makes you heads, but crunches
switch from a parallel grip through- are already easy
4
enough without tugging
Preacher Curl out much of the movement to a to help you get up. By
Use chains. Doing so adds palms-down grip at contractions, reaching up, not only do
resistance to the top half of the effectively giving you two push- you stop tugging, but
movement where it is otherwise downs in one. If youre accustomed you also use the weight
lost as gravitys pull lessens. to doing rope pushdowns with a of your arms as
resistance. Hold up
Alternately, perform preacher curls parallel grip throughout, youll likely a resistance ball or a
on a machine with a vertical weight need to lighten the weight to weight plate to make
stack, which provides consistent maximally separate the rope ends crunches even harder.
resistance throughout each rep. at contractions.

11
SQUAT
At the bottom of each rep, sit briefly on
a box or bench before rising. Unlike a
standard squat, wherein you reverse
your downward momentum to upward,
you begin your ascent each time from
a dead stop. This works your lower
body in a different manner and may
help you stay more upright, stressing
your spinal erectors less. Box squats
can also accustom you to hitting
parallel or below on regular squats.
10 12
Cardio Calf Raise
Alternate time on the tread- Pause for four seconds at the
mill or stationary bike with top of every rep and contract
time on the StepMill, elliptical, or your calves as hard as possible.
rowing machine. The StepMill Most people never give their lower
should be low-intensity while the legswhich are accustomed to
rowing machine should be low-intensity, high-rep work (like
high-intensity. Alternating intensity walking)the stimulation they really
is superior for fat burning, and need to grow.
this has the added advantage of
imparting variety throughout your
13
cardio session to keep you alert Leg Curl
and to stress different muscles. In Throughout every set, flex
an uncrowded gym, you can do a your toes (as if standing on
circuit, working your way through your tiptoes). This puts your calves
four or more unique machines, in a weakened position by keeping
each used for only a few minutes them tensed and, in turn, forces
at a time. your hamstrings to work harder.

18
BENCH PRESS
Follow each full rep with a half rep,
14 16
going only halfway up. The bottom
Dumbbell Pulldown halves of bench-press reps work
Shoulder Press Pull the bar down as fast as the pecs more than the tops, so
Instead of standard dumbbell you can and then resist its doing one-and-a-halves places a
presses, with your elbows flared ascent, taking five seconds. greater emphasis on the pecs but
out, perform Arnold presses to Altering pace can be applied to also allows you to stress your upper
body through full ranges of motion.
recruit all three heads of your many exercises. With pulldowns, a
This technique can be applied to
deltoids. To do so, begin with your training partner can easily apply many moves, like squats and curls.
palms facing backward toward your extra pressure to the bar during
face as you hold two dumbbells. the negative reps.
19
Press them up and simultaneously Upright Row
rotate them outward, allowing Hold dumbbells with your
17
your elbows to flare out, until your Hack Squat palms facing your sides, and
arms are fully extended in the top Keep your feet under your raise your elbows as high as
FROM LEFT: PER BERNAL (3); MICHAEL NEVEUX
position. Slowly reverse the motion hips, as if squatting on the possible while keeping the weights
as you lower them back down to floor. Most people place their feet at your sides. This better targets
the starting position. forward, which shortens the your medial deltoids than a barbell
distance they need to bend to get upright row. As an added bonus, it
their thighs parallel to the platform. puts less strain on your wrists. The
15
Lying Triceps This allows them to use more tendency, however, is to turn this
Extension weight, but it also works their into more of a shrug. Use a weight
Perform on an incline bench. glutes and hamstrings more and you can properly handle, resist
Doing so allows the bar to clear their quadriceps less. To target bringing your traps too high too
your head for a full range of motion your quads and put them through a fast, and instead focus on raising
and prevents you from putting the greater range of motion, keep your your elbows up and out as you
crush in skull crusher. feet under you. bend your arms.

25 E X E RC I SE T W E A K S
21
Seated Wrist Curl
Let the bar roll down your
palms and into the cradle of
your fingers at the start of each
rep and then curl it back up into
your palm before curling your
entire hand up. This strengthens
your grip. Expanding the short
wrist curl movement wont rob
much strength from the rest of the
lift, so you should do at least some
of your wrist curls with these
additional hand curls.
22
Leg Extension
Point your toes in, so that
your shoes touch, to focus
more on your outer quads. Point
your toes out to target your inner
quads. If you dont have a
preference, alternate a set with
toes in with a set with toes out.
23
OVERHEAD PRESS
Take an underhand or a neutral grip. Whether
done with a barbell or a log-press bar or on a
super squat machine, pressing with your elbows
in front of your body instead of flared out to
your sides better isolates your front deltoids.
24
Machine Crunch
Follow two fast reps with one
slow rep. This forces you to
stay focused instead of going
through a set on autopilot, so its
especially effective for short-
range, high-rep exercises like
machine crunches.
25
Rear Lateral
Keep your arms straight.
Technically, this is a reminder
for proper form, but bending your
arms will enable you to use more of
your back to move the weight,
taking the tension off your delts.
With that said, you can bend your
20 LEG PRESS
Use one leg at a time. Going unilateral forces you to focus more on the muscles
arms as the set progresses to eke
of each thigh, and you can get fuller ranges of motion. As an added bonus, you out a few extra reps.
need to load only half as much weight.

> Has your biceps growth come
to a screeching halt? Use this
three-week plan to shock them
for some serious size gains.
BY ERIC MERLIN BROSER
BLITZ YOUR
BIS
T
HINK CAREFULLY
about your biceps
workouts. Do you tend
to perform the same
exercises over and over
at every sessionbarbell
curls, preacher curls,
seated dumbbell curls, and so on?
Now go ahead and flex your
biceps. Are you satisfied with their
current size and shape? If the
answer is yes (which I doubt),
then go ahead and flip to the
next article. However, if
your answer is no, then
please keep reading,
because it is my goal to
greatly increase ticket
sales to your gun show.
Personally, I am a huge
advocate of variety when it
comes to designing individual
training programmes. If my 28
years of experience as a competi-
tive bodybuilder and coach have
taught me anything, it is that the
human body is a profoundly
adaptable machineand because
of this, we must continually WEEK SETS REPS
present new challenges by 2 3 13 15
switching up the stimuli we thrust
upon it (that is, exercises, angles,
tempos, and techniques).
While there are many effective
60-DEGREE-INCLINE
ways to tweak your workouts with PALMS-OUT DUMBBELL CURL
the goal of pushing past plateaus TARGET: INNER BICEPS
or staving off stagnation, the one
we shall focus on in this article is HOW: Set an incline bench to to full contraction. Hold the squeeze
O P P O S I T E PAG E : D U S T I N S N I P E S . T H I S PAG E : B R I A N K U H L M A N N
introducing a few novel move- about 60 degrees. Grab a pair of for a moment, then lower carefully
ments. Of course, each of the moderately weighted dumbbells until the arms are straight and the
exercises I will present are (maybe only 50% of what you biceps fully stretched.
nothing more than variations of would use for normal dumbbell
the basic curl. By simply changing curls) and lean back on the bench.
the arc of pull, the angle of the To get into position, you need to TIP: Getting the greatest stretch
torso, and the positioning externally rotate the shoulders so possible on this exercise is vital for
of the elbows and shoulders, you that your palms are facing away activating powerful anabolic
can attack a unique set of motor from your torso. Just how far you pathways that will trigger rapid
unit pools (and muscle fibres). can rotate will be a matter of muscle growth. To make sure your
This, along with giving the central personal shoulder flexibility, so I biceps get the intense stretch
nervous system something new recommend that you warm up the required, try raising your rib cage
to deal with, can help take your delts a bit before hitting this high and dropping your shoulders
biceps developmentand arm movement. Keeping the chest high, while allowing your arms to fully
measurementsto an entirely shoulders back, and elbows locked straighten at the conclusion of the
new level! in place, slowly curl the dumbbells eccentric rep.

B L I TZ YOU R B IS
WEEK SETS REPS

1 3 5 -7
LOW-CABLE
INCLINE CURL
TARGET: OVERALL
BICEPS MASS
WEEK SETS REPS

1 3 5 -7
HOW: Set an incline bench to
about 60 degrees and place it
directly in front of a low-cable
pulley with a short straight bar
attached. Take hold of the bar
and lie back against the bench,
making sure you are far enough
away so that your arms can be PRONE INCLINE BARBELL CURL
fully extended. Keep your chest TARGET: BRACHIALIS, OVERALL BICEPS MASS
high, shoulders back, and elbows
locked into your sides throughout HOW: Grab a moderately loaded curling the barbell with movement
every rep. Curl forcefully from barbell (about 50% of what you only occurring at the elbow joint. Do
the bottom, and when you get to would normally curl on a preacher not allow the elbows or shoulders
the top, flex the biceps hard for bench), head over to an adjustable to come forward at any point
1 to 2 seconds. Lower slowly incline bench set to about 45 of the curling motion. After a hard
and repeat with no bounce at degrees, and lie prone (chest contraction at the top, carefully
the bottom of the rep. Strict against bench) with the shoulders lower back to the starting position.
form is a must. positioned near the top of the
incline. You can either rest your
knees on the seat of the bench or TIP: This exercise can be made
TIP: To really light your biceps straddle it with legs to the sides. even more intense by keeping the
on fire, try performing as many Have someone hand you the barbell, wrists bent back while curling. By
quick, short, partial repetitions and take a shoulder-width grip. doing so, the forearm flexors are
as possible after you reach Allow your arms to hang straight almost entirely removed from the
full-range failure. down to start, then begin slowly movement.

EXERCISES NOT PICTURED MERLINS
SEATED 3-WEEK
OVERHEAD BICEPS BLITZ
CABLE CURL WEEK 1 (POWER)
TARGET: BRACHIALIS EXERCISE SETS REPS
BARBELL CURL 3 57
WEEK SETS REPS LOW-CABLE INCLINE CURL 3 57
3 2 10 12
PRONE INCLINE BARBELL CURL 3 57
HOW: Attach a short straight bar
to the pulley at a lat pulldown
station. Grab the bar and sit down WEEK 2 (REP RANGE)
with your knees secured firmly EXERCISE SETS REPS
under the pads. Lean your torso
STANDING ALTERNATING 3 79
back about 15 degrees and make DUMBBELL CURL
sure your arms are fully straight-
HIGH-CABLE INCLINE CURL 3 1012
ened. Keeping the shoulders locked
in place, curl the bar down and 60-DEGREE-INCLINE 3 1315
F R O M T O P L E F T : I A N S PA N I E R ; A L E X A R D E N T I ( 2 )
back behind the head until the PALMS-OUT DB CURL

biceps are completely contracted.
Hold and squeeze for 1 to 2 sec-
WEEK 3 (SHOCK)
onds, then slowly perform the
EXERCISE SETS REPS
negative portion of the curl, feeling
the biceps lengthen along the way. SEATED OVERHEAD CABLE CURL 2 1012
SUPERSET WITH
PRONE INCLINE BARBELL CURL 2 79
TIP: Do not use heavy weight for HIGH-CABLE INCLINE CURL 2 1012
SUPERSET WITH
this movement. The keys to making 60-DEGREE-INCLINE 2 79
it more effective are strict form and PALMS-OUT DB CURL
the ability to curl back far enough
BARBELL OR MACHINE 1 1012,
so that your forearm flexors are PREACHER CURL (DROP- DROP
pushed tightly
htly against your biceps SET) 68
MORE
at the point of contraction.
upward toward the pulley. Without

HIGH-CABLE any shoulder or upper-arm move-
INCLINE CURL ment, strictly curl the bar toward
TARGET: OVERALL BICEPS the forehead. Make sure not to curl
MASS, BRACHIALIS too explosively so as not to bang
the bar against your head. Hold
the peak contraction for 1 to 2
WEEK SETS REPS seconds, actively flexing the
3 2 10 12 biceps. Slowly return the bar to
the starting position.
HOW: Set an incline bench to about
45 degrees and place it in front of
a high-cablee pulley with a short TIP: Vary the degree of incline of
straight barr attached. Grab the bar the bench to change the arc of the
and sit backk on the bench. Your curling motion, adding even more
arms should d be straight and angled variety to this unique movement.

WOK THIS WAY > Tossing meat and veggies in a red-hot pan
makes for a nutritious meal thats quick,
simple, and muscle-friendly
B Y M AT T H E W K A D E Y, R . D . / / / P H O T O G R A P H S B Y S A M K A P L A N
T
AP INTO THE ANCIENT CULINARY CRAFT KNOWN
as stir-frying to feed your muscles the protein they crave and get
loads of essential vitamins and minerals for optimal health. The
quick, high-heat cooking methodwhich is the backbone of
stir-fryingpreserves the texture, flavour, and nutrients of your
ingredients, and that means a plate full of succulent browned meats
and crisp, bright vegetables. These unique dishes move away from the
typical Asian flavours, so take a break from the take-away menu and
throw some ingredients in a red-hot pan. There is simply no better way
to get a nutrition-packed meal on the table in a matter of minutes.
SWEET colander and rinse well.

2. Line a cutting board with a couple of
AND SOUR paper towels. Top with tofu and a couple
TOFU SOBA more paper towels and another cutting

board or plate. Press gently to extract
STIR-FRY excess liquid. Slice tofu into cubes.
3. In a bowl, whisk together stock, rice
S E RVE S 4 vinegar, soya sauce, tomato paste,
brown sugar, and cornflour.
340 g soba noodles
4. Heat a wok or large skillet over
2 blocks extra-firm tofu
medium-high heat. Add oil and swirl to
80 ml vegetable stock
coat pan. Add tofu and stir-fry until
2 tbsp rice vinegar
browned, about 4 minutes. Remove tofu
2 tbsp soya sauce
from pan; set aside. Add broccoli to pan
1 tbsp tomato paste
and stir-fry 2 minutes. Add red pepper,
1 tbsp brown sugar or coconut sugar
spring onions, garlic, and ginger and
USE YOUR 1 tbsp cornflour
stir-fry until peppers are slightly tender,
NOODLE 1 tbsp peanut or rapeseed oil
about
360 g broccoli florets
Nutty tasting and fast 1 minute. Add tofu, pineapple, and stock
1 large red pepper, sliced
cooking, Japanese-style soba mixture and heat until liquid has
3 spring onions, sliced
noodles are made with thickened, about 1 minute. Serve over
2 garlic cloves, sliced
buckwheat flour, a whole grain soba noodles.
1 tbsp finely chopped ginger
that forks over a range of vital
200 g pineapple chunks
minerals including blood- THE MACROS PER SERVING
pressure-lowering 1. In a pot of salted boiling water,
magnesium. 593 40g 71g 18g
prepare soba noodles according to CALORIES PROTEIN CARBS FAT
package directions. Drain noodles in a

READY,
SET, GO
Stir-frying is a fast and furious
process, so have all your
ingredients prechopped and
sauces mixed before lighting
the flame. Slice meats and
vegetables to uniform sizes
for even cooking.
MEDITERRANEAN 2 tsp rapeseed oil

450 g pork tenderloin, thinly sliced
medium heat. Add rapeseed oil and
PORK STIR-FRY 225 g green beans, ends trimmed swirl to coat pan. Add pork and stir-fry
FOOD STYLING BY EUGENE JHO; PROP STYLING
Pig out: What it lacks in fatjust 300 g halved cherry tomatoes 4 minutes. Remove pork from pan; set
45 g pitted, sliced kalamata olives aside. Add green beans to pan and
3 grams in each 85-gram serving
2 tbsp capers, drained stir-fry until slightly tender, about
pork tenderloin makes up for with a
2 garlic cloves, chopped 2 minutes. Add tomatoes, olives, capers,
bounty of muscle-sculpting protein.
2 tbsp chopped parsley and garlic and stir-fry 1 minute. Add pork
B Y K A I T LY N D U R O S S WA L K E R
35 g chopped walnuts and stir to combine.

S E RVE S 4
4. Serve pork mixture over farro and top
200 g farro 1. Bring farro and 700 ml water to a boil with parsley and walnuts.
2 tbsp extra-virgin olive oil in a medium saucepan. Reduce heat to a
2 tbsp balsamic vinegar simmer, cover, and cook until tender,
2 tsp fresh thyme about 30 minutes. Drain farro. THE MACROS PER SERVING
2 tsp Dijon mustard 2. In a small bowl, whisk together olive
oil, vinegar, thyme, mustard, pepper,
517 34g 46g 21g
1/4 tsp black pepper CALORIES PROTEIN CARBS FAT
1/4 tsp
p red chilli flakes and chilli flakes.

WOK T H I S WAY
STEAK
FAJITA
TACOS WITH
AVOCADO
CREMA
Fill your stir-fry with pep-
pers to load up on
vitamin C.
S E RVE S 4
1 tsp paprika
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp cumin
1/4 tsp salt
1/4 tsp black pepper
2 tsp rapeseed oil
450 rump steak, thinly
sliced
1 small red onion, thinly
sliced
3 peppers (preferably
different colours), thinly
sliced
1 medium courgette, sliced
into matchsticks
120 ml reduced-fat soured
cream
1 small avocado
Juice of 1/2 lime
Salt
8 corn tortillas, warmed
1. Combine spices in a small

bowl and set aside.
2. Heat a wok or large skillet
over medium-high heat. Add
oil and swirl to coat pan. Add
steak and stir-fry 3 minutes.
Remove from pan; set aside.
Add onion, peppers, and
courgette to pan and stir fry
2 minutes. Add steak and
spices and stir to combine.
3. In a bowl, combine soured
cream, avocado, lime juice,
and salt to taste.
4. Place steak mixture in
tortillas and top with the
avocado crema.
PATIENCE PAYS
Spread meats in a single
layer in your pan and let
sear undisturbed for about
THE MACROS
PER SERVING
a minute. This promotes
caramelization (yum!) and 452 29g
reduces sticking. CALORIES PROTEIN
37g 22g
CARBS FAT

WOK T H I S WAY
SESAME
SCALLOP
OIL CHANGE
Save the expensive olive
STIR-FRY
Great catch: Stir up buttery
oil for salads. Because of scallops and benefit from a
the high heat, stir-frying
boatload of selenium, a
requires using oils that
nutrient that may help
have higher smoke points.
These include peanut,
fend off prostate cancer.
rapeseed, and avocado.
S E RVE S 2
3 tbsp tahini
1 tbsp soya sauce
1 tbsp rice vinegar
2 tsp sriracha
2 tsp chopped ginger
2 tsp honey
Salt
4 tsp rapeseed oil
3 garlic cloves, chopped
1 bunch spinach, ends
trimmed
225 g sea scallops (about
8 scallops)
200 g cooked brown rice
2 tsp sesame seeds
1 spring onion, sliced
1. In a bowl, whisk together 2

tbsp water, tahini, soya
sauce, vinegar, sriracha,
ginger, honey. Salt to taste.
2. Heat a wok or large skillet
over medium-high heat. Add
2 tsp oil and swirl to coat
pan. Add garlic and stir-fry
20 seconds. Add spinach
and a couple of pinches salt
to pan and stir-fry just until
wilted. Remove spinach
from pan; set aside.
3. Heat 2 tsp oil in wok. Add
scallops and stir-fry until
theyre nearly cooked
through, about 2 minutes.
Lower heat to medium-low
and pour tahini sauce over
scallops. Cook until sauce is
hot and starts to bubble.
4. Place brown rice on
serving plates and top with
spinach, scallops, and tahini
sauce. Sprinkle on sesame
seeds and scallions.
THE MACROS
PER SERVING
510 32g
CALORIES PROTEIN
45g 25g
CARBS FAT

ORANGE 2 tbsp brown sugar or coconut sugar
2 garlic cloves, chopped
until its the size of rice grains.
CHICKEN 1 tbsp minced fresh ginger medium-high heat. Add 2 tsp oil and
CAULIFLOWER 1/2 tsp cayenne powder

700 g skinless chicken breast, cubed
swirl to coat pan. Add cauliflower and
stir-fry 4 minutes. Remove from pan; set
RICE STIR-FRY 1 head cauliflower, florets roughly
chopped
aside. Add 2 tsp oil to pan. Add chicken
and stir-fry 3 minutes. Add chard stems
Nicer rice: Cauliflower rice cuts
4 tsp peanut or rapeseed oil and stir-fry 1 minute. Mix cornflour into
starchy carbs from your diet while
1 bunch Swiss chard, with stems cut reserved sauce, add to pan, and heat
boosting your vitamins C and K
into 1.25-cm pieces until thickened. Add chard leaves to pan
intake. No food processor? Look for
1 tbsp cornflour and cook until wilted.
brands of ready-to-go cauliflower rice. 45 g roasted cashews 4. Serve chicken on top of rice. Top
with cashews.
S E RVE S 4 1. In a large bowl, whisk together stock,
240 ml chicken stock juice, zest, vinegar, soya sauce, sugar,
240 ml orange juice garlic, ginger, and cayenne. Place THE MACROS PER SERVING
Zest of 1 orange chicken in marinade and chill for at
least 1 hour.
377 46g 22g 13g
2 tbsp rice vinegar CALORIES PROTEIN CARBS FAT
2 tbsp soya sauce 2. In a food processor, pulse cauliflower
PAN HANDLING
With plenty of use, a wok
develops a natural
nonstick surface, meaning
you can save on calories
from oil. A large, heavy-
gauge stainless steel
skillet is a good
alternative, too.

THE HOT

EL WORKOUT
> Dont allow travel to disrupt your training. To prevent your gains
from going on holiday, we enlisted one of Hollywoods hottest
trainers to design a workout that you can do from anywhere.
B Y S H AW N D O N N E L LY /// P H O T O G R A P H S B Y E D G A R A R T I G A
F
OR SERIOUS LIFTERS, is now an actor in Los Angeles and Iraq and elsewhere. It contains
the hotel gym can be a highly has served as a fitness trainer on plenty of moves that will leave your
problematic place to train films such as The Lost City of Z muscles surprisingly trashedand
especially when you go cheap and Terminator Genisys (and also primed for growth. (Oh, and if you
on lodging in an attempt to personally trains actors like J.K. still think its a little too finesse
save a few quid. Some issues you Simmons and Zac Efron). Most for your tastes, keep this in mind:
might encounter: The hotel gyms have very little equip- Williamson is 191cm and 111 kg, and
gym is only large ment and almost no free weights. it suits him just fine.)
enough to accom- And when you find yourself in a The best part? Most of it works
modate a cable hotel that doesnt have a gym at all, just as well from your living room,
station and three it can be really frustrating. bedroom, or basement as it does
people max; the The solution: bypassing the hotel from a hotel suite, so you should feel
equipment is crappy gym altogether and working out in free to employ it no matter where
and outdatedrusty (and around) your hotel room, using you happen to be. In truth, its not
dumbbells up to 10 a few resources that youve strategi- an hotel workoutits an
kilos, seriously!?and cally packed away in your suitcase. anywhere workout. Now, place a
its crawling with On the following pages, youll find a Do Not Disturb sign on the door
lollygagging hippies who total-body workout that Williamson and get started.
swore off deodorant years likes to do when hes on the road.
ago. Worse yet, there might Its inspired by the kinds of exercises
not even be a fitness area. he and his fellow Marines would
A lot of hotel gyms kind of perform to stay fitand sanewhile
suck, admits Aaron Williamson, stationed at operating bases way
a U.S. Marine Corps veteran who out in the middle of nowhere in

WHAT YOU NEED
FOR THIS WORKOUT
1 pair of exercise sliders (or a towel)
2 water bottles filled with water
1 resistance band
1 suspension trainer (e.g., TRX)
T R A I N...
p ARM CIRCLE WITH
I N T H E PR O O LM ( & N E A R I T WATER BOTTLES
Stand tall with a water bottle in each
DIRECTIONS: Perform the following
hand, then raise them up until your
exercises in order without rest.
Complete four rounds, resting
arms are parallel to the floor. Slowly
60 to 90 seconds between rounds. make small circles with both arms,
keeping your head and back straight.
EXERCISE REPS/TIME
ARM CIRCLE WITH 30 SEC.

WATER BOTTLES t TRX LIMBO
TRX LIMBO 10 PER SIDE With a shoulder-width stance, grab
one handle and lean back, with knees
TRX Y-FLYE 10 slightly bent, until arm is extended.
LUNGE WITH LATERAL RAISE 10 PER LEG Tense your core and then row your
elbow past your torso, rotating your
TRX BICEPS CURL 10 free arm toward the door.
SLIDER LATERAL PUSHUP* 10 PER SIDE
SINGLE-LEG DEADLIFT 10 PER SIDE
WITH BAND TRX Y-FLYE u
With a handle in each hand, lean back
SLIDER DOUBLE KNEE-IN 15 until your arms are fully extended.
BAND PUSHUP 15 Squeeze your shoulder blades together
and raise your arms overhead, in a Y
*If youre on a wood floor, you can also position, until theyre next to your ears.
use a towel. Same goes for the double The farther out your feet are, the harder
knee-ins. the exercise will be.

HOT E L WOR KOU T
p LUNGE WITH
LATERAL RAISE
Lunge forward until your front thigh is
parallel to the floor. Lift both bottles,
with arms fully extended, straight up.
t TRX BICEPS CURL

Grab the handles of a suspension
trainer and lean back until arms are fully
extended. Curl your hands to your face
and then slowly lower yourself.
SHOT ON LOCATION
At Wingate by Wyndham hotel in
Springfield, Virginia. Wyndham
(wyndhamhotels.com) enables travelers
seeking balance in work, life, and
everything in between to stay connected,
productive, on schedule, and ready for
whatever comes next.

HOT E L WOR KOU T
SINGLE-LEG DEADLIFT p SLIDER LATERAL SLIDER DOUBLE

WITH BAND q PUSHUP KNEE-IN q
G R O O M I N G B Y C O N N I E T S A N G U S I N G H A I R S T O RY A N D M AC C O S M E T I C S ; S H O RT S : N E W B A L A N C E ; S N E A K E R S : A S I C S ; B AT H I N G S U I T B Y T E N T H O U S A N D
Hold a looped band in one hand and Lower yourself to the bottom of a push- Place both of your feet on sliders and
place your opposite foot in the middle of up while sliding one hand to the side. lower yourself down into the bottom of
it. Hinge at the hips so that your free leg Push yourself back up as you bring your a pushup. Raise your hips and bring
raises high off the ground. hand back in. Repeat on the other side. your feet in toward your belly.

t BAND PUSHUP
Wrap a looped band around your upper
back and plant your hands firmly on the
ground in a pushup position. From
there, perform a standard pushup,
keeping your elbows flared out to avoid
interfering with the bands.
STAIR STEP TAP q

In front of stairs, quickly tap one foot on
the first step and repeat with the other
foot. Continue in a fluid manner. Each
foot should leave the ground before the
other one hits the floor.
p CALF RAISE
Support yourself with the railings and
place your toes on the edge of the step.
Lower your heels toward the ground,
then raise them until you reach a peak
contraction, and hold for one second.
T R A I N...
IONN TTHHEE PSOTAO LI R( S& N E A R I T

DIRECTIONS: To crank up your heart rate,
destroy your lower body, and blast fat,
perform five circuits with 30 seconds of
rest between each circuit.
EXERCISE REPS
STAIR STEP TAP 50

STEPUP* 20 PER LEG
p SPLIT SQUAT SPLIT SQUAT 10 PER LEG
Face away from the staircase and place
one leg on the second step. Squat down CALF RAISE 15
until your front leg is parallel to the floor *With one leg, step up two steps. Bring
and then explosively drive back up. other leg toward your chest, then step
Repeat on both sides. down. Switch legs.

HOT E L WOR KOU T
WILLIAMSON SAYS:
When I was stationed in
Okinawa, Japan, I would see the
Marine Recon guys training with
moves like these for hours. They
would be in the pool all day, but
for our purposes, were doing it
for minutes. Your heart rate
is going to be through
the roof.
p BAND FRONT SQUAT

Stand in the middle of a looped band and
wrap the other end over your deltoids.
Cross your arms, then descend into a
squat until your legs are at 90 degrees.
Drive up as forcefully as you can,
keeping your back and head straight.
POOL EDGE DIP u

Get into the pool and place your hands
on the edge, at about shoulder width.
From there, raise yourself up until your
arms are fully extended. Lower yourself
back down, allowing your elbows
to slightly flare out, until theyre at
90 degrees or lower.

p V-UP
Lie on your back with your arms
extended behind you. Using as little
momentum as possible, simultaneously
raise your legs and arms toward each
other, squeezing your core as you
complete the movement.
t SITUP ON WALL
At the shallow end of the pool, place a
towel on the pool edge. Get into the pool
and place your lower legs on the towel,
one leg at a time. From there, cross
your arms and crunch up. The water
will provide a natural resistance.
T R A I N...
I N T H E P O O L (( A&N D NN EEAAR RI T ) I T
DIRECTIONS: Perform the following
exercises in order without rest.
EXERCISE REPS
BAND FRONT SQUAT 15

V-UP 15
POOL EDGE DIP 20
SITUP ON WALL 20
JUMPING JACK* 50
FREESTYLE KICKING** 1 MIN.
TREAD WATER 2 MIN.
UNDERWATER SWIM 1 MIN.
*Stand in water at least a metre deep,
more depending on your height. The
water should be just shy of neck deep,
advises Williamson.
**With your hands over your head, kick
your legs to stay afloat.

PULL YOUR
WEIGHT > Train insane with
nothing but your
own body weight
BY GREG MERRITT
CLOSE-GRIP PUSHUP
Make a diamond shape with your
hands and lower yourself to the floor,
keeping your elbows in. These will
better target your triceps.

NEWS FLASH:
You dont need
weightss to get fit.
weights
Yes, when
Yes, he it
comes to building
a huge one-rep
on
max on n the
th bench,
deadlift,t, and
an
squat, you cacantt
escape the barbell.
But a shredded
six-pack and
toned physique
dont require iron.
Just YouTube
calisthenics and
youll see what we
mean. With a
minimum amount
of stationary
equipmenta
pullup bar and
dipping barsor
no equipment
at all, you can
train your entire
physique. So,
when you cant get
to a gym, you
have no excuse for
not squeezing in
a workout.
P U L L YOU R W E IG H T
THE BASICS
BODY-WEIGHT BODY-WEIGHT BODY-WEIGHT
BASICS TRAINING TIP SHEET CHEST/BACK
Body-weight workouts can be When you can do 15 reps of a ROUTINE
done almost anywhere. body-weight exercise, increase EXERCISE SETS REPS
The easiest way to use virtually difficulty by reducing rest.
DIP 4 8-15
all your body weight as resistance Boost intensity by doing
is to pull or push while suspended, supersets, trisets, or giant sets. WIDE-GRIP PULLUP 4 8-15
as with a pullup or dip. Use a training partner to add or DECLINE PUSHUP 4 8-15
Because choices are limited, reduce resistance. CLOSE-GRIP PUSHUP 4 8-15
you may need to focus on a single Leg exercises usually require
exercise for eight or more sets. high reps and maximum ranges INCLINE PUSHUP 4 8-15
Change hand or foot placements. of motion. INVERTED ROW 4 8-15
BICEPS
Go underhand on pullups or
inverted rows (and set the bar
higher so youre more upright), and
youll work the biceps more and
your back less. You can also
shorten your range of motion to
keep the tension on your biceps.
INVERTED
ROW
Increase the
difficulty of TRICEPS
inverted rows by Stay upright on your dips and do
placing your feet
on a bench or
your pushups with narrow hand
box. Decrease placement to focus more on your
the difficulty by triceps and less on your pecs. You
raising the height
of the bar.
can also do bench dips with your
hands slightly behind you and your
legs straight out in front of you, or
elevated on another bench.
CHEST
Dips focus on your lower pecsbe
sure to lean into each rep to take
OPENER AND THIS SPREAD: PER BERNAL
tension off the tricepswhile a

standard pushup is the body-
weight version of a barbell bench
press. But there are several
variations you can perform: Elevate
your legs on a bench to target your
upper chest; place your hands on a
bench for your lower pecs; and do
them with a close grip for more
triceps and inner-chest activation.

DIP
To better target your chest, lean
forward to increase the stretch
in your pecs. For more triceps
activation, keep your torso straight.
P U L L YOU R W E IG H T
DECLINE PUSHUP
With your feet on a bench, assume a
pushup position with your hands
underneath your shoulders. Lower
yourself and then drive back up.
WALKING
LUNGE
Keep your torso
upright and lunge
forward with one leg
until its bent at 90
degrees. Continually
lunge until you
C L O C K W I S E F R O M T O P L E F T : J A M E S FA R R E L L ( 2 ) ; P E R B E R N A L ; E D G A R A R T I G A
reach the allotted
rep count.

BACK
Like your chest, the back is an
easy body part to hit without
weights thanks to the almighty
pullup. Pullups are great because
they can be performed with a
variety of grips: wide, moderate,
close, overhand, and underhand.
You can also vary the difficulty.
For example, if youre not strong
enough to get more than a few,
then you can use a band or an
assisted pullup machine to help
you bang out more reps. Con-
versely, if youre a pullup deity
who can rep out more than 15,
you can hang weight from a dip
belt or close your feet around a
dumbbell to make them harder.
The other key back exercise is the
inverted row, which is essentially
a pullup with your heels on the
floor and body held flat. Set a
Smith machine bar or a barbell in
a power rack at slightly higher
than arms length when youre
lying on the floor, and pull yourself
up as if rowing upside down.
SHOULDERS
Though extremely difficult to do,
the handstand pushup is a suitable
substitute for the barbell military
press. Face away from a wall,
with your heels against the wall.
Get into an extended handstand
position and then press yourself
up and down. A regression of this WIDE-GRIP PULLUP
is to prop your feet onto a bench Hang from a pullup bar and
in a pushup position and then walk squeeze your shoulder blades
together. Then pull yourself up,
your hands in so your body is leading with your elbows, until
making an L shape. From there, your chin is over the bar.
press yourself up and down. This
is called a modified handstand
press and will help you build up to CALVES THIGHS
the handstand pushup. Stand barefoot on a flat floor, not Perform air squats, split squats
holding on to anything to steady (with your back foot elevated on a
yourself, and rise up very slowly, bench), assisted pistol squats
ABDOMINALS squeeze hard, and hold each (holding on to a suspension trainer),
Many ab exercisesleg raises, contraction. You can also do unassisted pistol squats, jump
planks, crunchescan be very weightless calf raises unilaterally, squats, and walking lunges. All of
productive with only your raising and lowering yourself with these should be done for high reps,
body weight. only one calf at a time. in the 20 to 30 range.

THE
HIGH
> Utilize both low and high reps to

consistently shock your muscles
into both size and strength gains
BY GREG MERRITT

Barbell
Bentover Row
Depending on where you
row the bar toyour hips,
your belly button, or closer
to your chestyou can bet-
ter activate different mus-
cles in your back. Shown
here, rowing the bar higher
up your torso will better hit
your upper-back muscles.
AND
LOW OCTOBER 2017 / MUSCLE & FITNESS 87

H IG H-L OW T R A I N I NG
RESEARCH HAS PROVED THAT

lifting within the eight- to 12-rep range
is best for muscle growth, but its not the
only way to grow. In fact, if you stick
with it too long, your gains will likely
stall. Translation: Dont be too predict-
able. Besides, higher and lower reps have
advantages, too. Higher reps maximize
blood volumization and stamina. Lower
reps are best for boosting strength.
And both can generate growth. For
this reason, the best strategy is likely
a mixture of rep ranges. Alternating
between high and low reps is going to
throw out the middle, temporarily, and
focus only on the high (15 to 30) and the
low (four to seven). Lets analyze the
three distinct ways you can incorporate
high-low in your routine.
OPENER SPREAD: PER BERNAL. THIS SPREAD FROM LEFT: PER BERNAL (2); MARIUS BUGGE
HIGH-LOW HIGH-LOW
BASICS TIP SHEET
High-rep sets are 15 to Its best to do high-low
30 reps. Low-rep sets set sequences with
are four to seven reps. exercises that allow
Alternate high-rep you to easily change
and low-rep sets of the the resistance, like
same exercise. pulldowns.
Or do all high-rep On the other hand,
sets of one exercise heavy exercises like
and then all low-rep deadlifts or leg presses
sets of the next would likely involve too
exercise, seesawing much plate loading
throughout the workout. between sets.
Or do all high-rep During a high-low
sets one workout and cycle, avoid mid-
all low-rep sets the range sets of eight
Front Lat Pulldown
As you row the bar down to your collarbone, arch your
next time you train that to 12 reps. back and lean back a little. This increases the stretch of
body part. Alternate for High-low can the muscle by increasing the distance that your arms
at least six workouts. effectively shock have to travel to move the weight.
calves and abs, which
are not usually worked
with low reps.

WORKOUT
TO
WORKOUT
THE FIRST WAY to incorpo-

rate high-low training is to
alternate between all high reps
one workout and all low reps
the next time you train that
body part. (Be sure to avoid
midrange sets of eight to 12
reps, as this defeats the
purpose.) If you hit more than
one body part per workout,
you can also stress each with
different rep ranges. For
example, if you work chest
before triceps, do all low reps
for chest and nothing but high
reps for triceps, then flip that
script on your next chest/tris
day. Utilizing high-low workout
to workout lacks the benefit of
muscle confusion, which you
get via attacking your muscles
with rep variety in the same
session. However, it allows
you to better focus on one
range at a time.
T-bar Row
When performing T-bar
rows, allow your elbows
to flare out slightly. This
lets you row the bar a
little higher, which, given
the fixed position of
the implement, is more
comfortable on your joints.

H IG H-L OW T R A I N I NG
pairings. For example, heavy free- (A logbook can help you hit your
weight exercises will have you goals as well.)
changing plates from the bar every The upside is that your muscles
set, which is a pain compared with never quite know whats coming.
a cable pushdown machine that Will it be a few reps with a heavy
SET TO SET allows you to simply select weights weight or many reps with a light
with a pin. weight? Answer: Its going to
Another approach is to turn the change every set. Youre going to
set into a superset, alternating pump up and power up as you
between a heavy move, like the attack your muscles with high and
bench press, and a lighter exercise, low combinationsagain and again.
such as the dumbbell flye. This way,
the lighter work complements and
THIS IS THE MOST radical way expands upon the heavier work.
to utilize high-low and the method The potential downside of set-to-
that best distinguishes it from other set high-low training is that youll Low-cable Row
workout styles: alternating high and lose your focus. Its easy to forget Keep your torso rigid when doing low-
low reps each set of the same your immediate goal when you just cable rows, allowing your shoulders
exercise. This will have you see- did a light set and youve grabbed a to slightly roll forward during the
lowering phase. To initiate the lift,
sawing back and forth from a much heavier weight. Rededicate squeeze your shoulder blades
pumping set to a power set. Be yourself to the task at hand before together and then row the D-handle
thoughtful of your exercising each set, aiming for your rep target. to your stomach.
B R A D M A N G I N /G E T T Y I M AG E S
IAN LOGAN (2); PER BERNAL

EXERCISE
TO
EXERCISE
ANOTHER WAY TO go high and

low is to do all high-rep sets of
one exercise and then perform all
low-rep sets of the next exercise.
Alternate that way throughout
the workout, seesawing from
pump-up to power-up. Plan
your workout, so you go low on
compound exercises that let you
slide on the most plates (like
bench presses and deadlifts) and
high on isolation lifts, which dont
easily lend themselves to low
reps. Its usually best to start
with a sequence of high-rep sets
because this serves as a working
warmup. However, you can go
low first as long as its preceded
by a sufficient warmup.
HIGH-LOW
BACK ROUTINE
EXERCISE SETS REPS
FRONT LAT PULLDOWN 4 15, 6, 15, 6

T-BAR ROW 3 46
SUPERSET WITH
LOW-CABLE ROW 3 20
BARBELL BENTOVER ROW 3 46
STIFF-ARM PULLDOWN 3 30
Stiff-arm
Pulldown
Keep a slight bend in your
elbows as you pull the bar
down with your lats. Lower
to your hips.
O C T O B E R 2017 / MUSCLE & FITNESS 91

LOW
BOREDOM
THRESHOLD
WORKOUT
> Bikini fitness champion Billie Whyatt explains how to inject
some fun into your workouts this autumn.
BY JOHN PLUMMER /// PHOTOGRAPHY BY CHRISTOPHER BAILEY
I
ITS THE CARDINAL SIN OF FITNESSsaying It happened to bikini
fitness competitor Billie
that you get bored at the gym. After all, doesnt every-
Whyatt when she was prepar-
one count down the minutes to the next time they can ing for the UKBFF English
smash it with their mates? Grand Prix a couple of years
ago. I got bored easily, so I
You could be forgiven for tedious at times. There is only started looking for ways to
thinking so given the sea of so long that you can do chest on keep the excitement go-
smiling gym selfies that infest Monday, back on Tuesday, etc., ing, she explains. I knew I
social media. But the deeper and 45 minutes on the treadmill needed to vary my training,
truth is that even the best can every morning before enthusi- otherwise I wouldnt see re-
find the daily grind a little asm wanes and progress stalls. sults, she says.

B
Billie
B illie
ie escaped Groundhog
Dayy by embracing more high
Day
in nsity workouts. Weights
intensity
TRY THIS
remained
remained
ained part of her rou-
tine,
tine,
e, but sprints, circuits, and
boxing replaced steady-state
cardio as her main tool for
PROGRAMME
getting lean. The change paid
offBillie became the overall
female champion at the grand
prix and has since continued
to refine her high intensity ap- For weights sessions, do three sets of 15, 12, and 8 reps,
proach. It is super-effective increasing the weight each set. The following week, do 3
and fun, she says. sets of 8 and go heavier.
Abandoning the traditional
MONDAY TUESDAY
approach to getting lean was
a big leap of faith for Billie,
who was brought up in an old
school bodybuilding environ- SESSION 1 (BEFORE BREAKFAST) SESSION 1 (BEFORE BREAKFAST)
ment. Her dad, Paul, founded Circuit- Repeat Twice 10 mins CrossTrainer
Shapers gym in Wisbech,
Treadmill 14 Minutes 20 secs sprints 10 secs off
Cambridgeshire where cardio 2 mins 6 kph
machines were the main 1 min 12 kph 10 mins incline treadmill
fat-blasting tools. But Bil- 2 min 13 kph 2 mins warmup then 30 secs on
lie, who now divides her Sprint 1 (x3) followed by 30 secs off
30 secs rest SESSION 2 BACK AND GLUTES
time between London and
30 secs 18 kph Pulldowns
Cambridgeshire found HIIT 20 secs rest
worked better for her and now Seated Row
Sprint 2 (x3)
advocates it for others. 30 secs 18 Single-Arm Row
She admits that shes better kph-Incline 3
15 secs rest Bentover Dumbbell Row
suited to it than most. Being
a mesomorph, she can build Sprint 3 (x3) Assisted Pullups
muscle easily, but getting lean 15 secs 20 kph Glute Activation
15 secs rest
can be difficult. I hold a lot Cable Kickbacks
of muscle naturally and, if I Circuit 45 secs on 15 secs off
per exercise. Kneeling Smith Machine Squats
continued to do mainly just
weights, I would not fit the Skipping Bench Hyperextension
Pressups
bikini criteria, she says. Jump Squats
Here, Billie gives an over-
view of her approach as well
as seven days of the exact
Jumping Split Squats
Burpees
Mountain Climbers WEDNESDAY
SESSION 2 HAMSTRINGS SESSION 1 LEGS
programme she follows in the
run-up to her contests. Re- Stiff-Legged Deadlifts Dumbbell Walking Lunges
member, shes at the top of her Single Leg Dumbbell Deadlifts Barbell Squats
game but the beauty of HIIT Superset Kneeling Leg Curl With Lying Leg Press
is you can adjust the intervals Standing Leg Curl
Incline Leg Press
so allow longer for recovery if Lying Leg Curl (Increase Weight
necessary and aim to shorten Each Set) Reverse Hyperextension
the gaps between exercises Dumbbell Deadlifts
over time. Leg Extension
SESSION 2
Ashtanga Yoga 90 mins

THURSDAY
SESSION 1 (BEFORE BREAKFAST)
Repeat Monday
SESSION 2 UPPER BODY
Dumbbell Biceps Curls

Dumbbell Hammer Curls
Barbell Curls
Dumbbell Alternate Arnold Press
Pressups
Side Raise
Shoulder Press
Triceps Dips
Lying Dumbbell Triceps
Extensions
FRIDAY
SESSION 1
30 mins Boxing Training

SESSION 2 HAMSTRINGS
Repeat Monday
SATURDAY
SESSION 1
Sprints
1500 m warmup
3x800m
3x400m
3x200m
3x100m
Rest 2 mins between sets
SESSION 2
45-mins Swim, Walk, or Bike

Ride
SUNDAY
SESSION 1
Crosstrainer Sprints
10 mins Steady Pace Followed
by 10 mins of Tabata (20
seconds on, 10 seconds off)
SESSION 2
Rest

How did you go about it?
I started doing intense group class-
es at The Third Space gym in Soho,
London. I was then able to create
my own circuits and take them with
me to Shapers gym in Wisbech.
What benefits have you

noticed?
Once I incorporated HIIT, my phy-
sique acquired a sharpness that
it did not have before, which was
extremely rewarding because I had
worked so hard.
What are your favourite

forms of HIIT?
I love treadmill sprints, as they are
so effective and you can do them
anywhere. Running track sprints
are also fun, but beware: make
sure you warm up! I also love any-
thing that includes jumping, such
as skipping, burpees, squat jumps,
and split squats. Skipping is my
favourite.
What kind of person

responds well?
Anyone can enjoy the benefits of
HIIT, even those who are not fit. If
you need to build up your fitness
level, just shorten the intervals and
start with less intensity. The fitter
you become, the more you can
increase intervals and intensity.
Why do you train hamstrings

twice a week?
I enjoy training them, and having a
Muscle&Fitness: When did How did it affect your strong glute-hamstring tie is hard
you start getting bored with training? to achieve. Having it; therefore,
training? Going to the gym started to become makes you stand out from the other
Billie Whyatt: It all stemmed from a chore. I struggled to find the mo- competitors on stage.
when I moved to London away from tivation to train. My body responds
Shapers gym in Wisbech where I well to weight training, but I lost Do you ever do any low
loved training. I couldnt find any gym motivation, so I realised it was time intensity steady state
in London with the same equipment to change tactics. cardio?
and atmosphere as Shapers. I walk the puppies every day, so I

suppose this counts as LISS, but
I wouldnt necessary incorporate
it into my weekly routine unless
I needed to recover or was very
close to a competition.
Do you ever consider taking

it one step further and doing
CrossFit?
I admire CrossFitters, but it is not
the look I desire and I feel there is
too much risk of injury.
BILLIE
WHYATT
STATUS:
International
bikini fitness
competitor.
AGE: 26
BORN:
Peterborough
LIVES: London
HEIGHT: 164 cm
WEIGHT: 60 kg
CAREER
HIGHLIGHT: 2016
British champion in
bikini fitness and
2015 overall
champion at the
English Grand Prix.
TRAINING
ADVICE: Go hard
or go home!
SOCIAL MEDIA:
Instagram @
billiewhyatt

TUNA UP
Fishhigh in
protein, low in fat,
and completely
carb-freeis a
macronutrient
all-star. Eat up!
THE
NO-BULL
GUIDE TO
BULKING
> Forget the myths. Heres the truth about
when, what, and how much to eat to build
muscle. Hint: Its less than you think.
BY SEAN HYSON, C.S.C.S.

T H E NO -BU L L GU I DE
D TO BU L K I NG
B
ULKING, AS COMMONLY
understood, is B.S.
B We said it,
and its time you accepted it,
too. Telling yourself
your you can eat
anything you want
wa because
youre skinny and trying
tryin to put on
muscle is just an excuse
excus to eat like a
pig, and youll pay for iit. Yes, youll
gain some muscle, but youll also gain
fat, and that fat will obscure
ob your
muscles until you decid
decide you desper-
ately need to lose itand
ita then youll
have a hell of a time dieting
di it off.
Were telling you now: Stop bulking
before its too late. The solution to EATING
BIG
your skinniness might actually This is how an
require less food than you y think, and 82-kilo man
no fancy supplements o or uncomfort- could eat to
gain muscle.
able force feedings. (On the downside,
it doesnt warrant pizzas
pizza or Big Macs,
either.) Discover the rea
real science of
gaining weight, and never
nev get fat in
the process again.
The Hard Truth

Your body can gain only so much
muscle in a given period of time; its
dependent on your genetics,
genetic age, and
training age (how long youve
you been
lifting). According to Nate Miyaki,
C.S.S.N., a San Franciscobased
Francisco
nutrition coach to physique
competitors, a beginner in his teens
up through his 30s can expect
exp to put
on one to two kilos of lean muscle per
month for the first two or three
t
months of his training. An intermedi-
ate (several months to a few years
experience) might see .5.7 kilos per
month. An experienced liftlifter, on the
other hand, should be happy
happ with just
a few kilos per year.
This means that when you yo hear
about somebody who gained
gain 9 kilos
in a month, he really put on o closer
to one kilo of muscle and 8 kilos of
water and fat. Trainers, eqequipment
manufacturers, and some m muscle
gurus like to exaggerate results,
r

FOCUS ON STRENGTH.
STRONGER
NGER MUSCLES INEVITABLY
BECOME
ME BIGGER MUSCLES.
but if you measured the body fat of that subjects who dieted and weight-
their subjects,
ts, youd see only a trained for 90 days lost an average
modest increase
ease in lean mass. And of 16 kilos while gaining significant
thats fine. muscle mass. Dont get too excited,
Go pick upp a one-kilo steak and as the subjects were obese women,
envision whatat that would look like but it proves that muscle gain isnt
on your body,
y, says Miyaki. Very dependent on big eating alone.
few guys on this planet have the So what should you do? Start by
potential to gain eating 14 to 18 calories per half kilo
9 kilos of rock-hard
ck-hard muscle in a of your body weight, and adjust
month. Thatt is, not sans the aid of from there. Consume one gram of
certain muscle-building
cle-building drugs. protein per half kilo of your body
weight daily, two grams of carbs,
How to Bulk Right and 0.4 grams of fat. (For a visual
The biggest mistake that bulkers breakdown, see the Start-Up
make is bombarding
barding their bodies Formula for Bulking sidebar on the
with calories straight out of the gate. next page.) In other words, an 82-kg
Even if you are
re eating clean (and man looking to gain weight would
you should bee eating clean), your eat between 2,500 and 3,200
body simply doesnt need that many calories daily, consisting of approxi-
calories to gain
ain muscle. Eating 200 mately 180 grams of protein, 360
to 300 calorieses above maintenance grams of carbs, and 70 grams of fat.
level will do the
he trick, says John Al- To make adjustments, tweak your
vino, a nutrition
ion expert and strength carbs and fat, but keep your protein
coach in Morristown,
ristown, New Jersey. intake constant. (See the M&F-
Whats more, an American Journal Approved Bulking Foods sidebar for
of Clinical Nutrition
utrition study found
O P E N E R S P R E A D F R O M L E F T : P AV E L Y T H J A L L ; S A M K A P L A N . T H I S S P R E A D : S A M K A P L A N
a list of approved eats.) The most
Sample Meal Plan

BREAKFAST POST-WORKOUT
240 ml black
lack coffee 25g whey protein
3 scrambled
bled eggs 1 banana
1 apple
DINNER
LUNCH
170 g grilled chicken breast
85 g grilledd salmon 600 g white rice or potato (cooked)
Large raw salad with 2 tbsp Steamed broccoli
olive oill and vinegar
250 g sweeteet potato (cooked) DESSERT
2 tbsp almond butter, mixed with
SNACK
1 scoop chocolate protein powder
Meal-replacement
eplacement shake with 200 g white rice (cooked)
50g protein,
otein, 25g carbs, 5g fat Water (to make pudding)

QUICK FACT
Timing
doesnt matter
when it comes
to food intake.
Just hit your
macros for
the day.
important factor, however, is getting
in the gym and training your ass off.
The key element to bulking is to
focus on increasing strength, Alvino
says. Stronger muscles inevitably
F R O M L E F T : G E T T Y I M A G E S ; A L A M Y; G E T T Y I M A G E S
become bigger muscles, so while
you cant quickly eat your way to
5 extra muscle kilos without storing
a lot of fat, you caneventually
train your way there.
Stick with your eating plan for
at least two weeks before making
adjustments and take photos every
couple of days to assess your
progress. Also,
Also measure your waist.
It seems simple,
simp but if your belly is
getting bigger,
bigger then thats the wrong
kind of weight.
weigh
Start-Up Formula for Bulking

TOTAL TOTAL TOTAL TOTAL
CALORIES PROTEINS CARBS FAT
TO TO TO TO
CONSUME CONSUME CONSUME CONSUME
14-18 1 2 0.4
CALORIES GRAM PROTEIN GRAMS CARBS GRAMS FAT
half-kilo half-kilo half-kilo half-kilo

BODY WEIGHT BODY WEIGHT BODY WEIGHT BODY WEIGHT

T H E NO -BU L L GU I DE TO BU L K I NG
Timing Is Nothing
For the past decade, bodybuilding M&F-Approved Bulking Foods
hype has stressed the importance of
the so-called pre- and post-workout
windows. The idea here is that MAKE THIS LIST YOUR GO-TO MENU TO GAIN
ingesting protein and carbs up to an MUSCLE WITHOUT FAT
Protein is the main ingredient of muscle tissue, carbs power your
hour before weight training and workouts and prevent muscle breakdown, and fat supports hormones
within an hour after training will like testosterone that help muscles grow. The following are the healthiest
result in better absorption of these sources of each nutrient.
nutrients for superior muscle growth.
PROTEINS CARBS* FATS**
Some product marketers and
so-called nutrition experts have even Lean meat (any kind), Potatoes Avocado
including chicken, beef, Sweet potatoes Nuts (all kinds)
threatened that your workout will be
and turkey
a complete waste if you dont ingest Rice Seeds (all kinds)
Fish and seafood
protein and carbs at these times. Fruit Oils (including
Eggs olive and coconut)
But the science to back this notion
Protein powder
doesnt exist. A 2013 meta-analysis
published in the Journal of the
International Society of Sports *NOTE: Weve excluded grains and vegetables from this list. Grains such as oats and
wheat contain compounds that make them difficult to digest for many people and can
Nutrition found no significant cause stomach upset and bloating. However, if you feel you do fine on these foods,
benefit to rushing protein intake youre welcome to consume them in small doses, but make starches such as potatoes
and rice your main carb sources.
within one hour before or after Green vegetables, on the other hand, should be consumed liberally, but because of
training. In other words, as long as their very low caloric value, arent to be counted toward your daily calorie and
macronutrient totals.
you eat the food you need over the **Most of your fat intake should come as a by-product of your protein foods. For
course of a day, youll have no instance, egg yolks contain protein and fat, as do even the leanest cuts of beef.
However, if you need extra fat to hit your allotment for the day, you can pick from this
trouble growing muscle. list of foods.
That said, its still a good idea to
have a protein-rich shake after
training. It may not offer extra
muscle-building benefit beyond that
of eating later, but it will provide a
AN 82-KG MAN SHOULD CONSUME
convenient snack to tide you over BETWEEN 2,500 AND 3,200 CALORIES
until your next meal. A DAY TO GAIN MUSCLE.

JEFFERSON
DEADLIFT
PALLOF PRESS
ARNOLD PRESS
WHATS IN A
GIRONDA J.M. PRESS
STERNUM
CHINUP
MEADOWS ROW
SVEND PRESS
NAME?
>their
These eight lifters etched
busts onto Mount
Swolemore by coining these
exercises. Meet the men
behind the moves, and learn
how to do them, too.
BY BRIAN MATTHEWS, C.S.C.S.
PHOTOGRAPHS BY PER BERNAL
W H AT S I N A NA M E ?
INVENTOR:
ARNOLD
SCHWARZENEGGER
EXERCISE:
ARNOLD PRESS
Back in the day, legendary
bodybuilder-turned-movie
star-turned-governor, Arnold
Schwarzenegger put a new
twist (literally) on the dumb-
bell shoulder press. He claims
his version recruits more
shoulder muscle, and consid-
ering that Arnold won his first
Mr. Olympia at age 20, who
can argue?
HOW TO DO IT: Hold two

dumbbells at your shoulders,
palms facing you. Press and
rotate your palms outward in
one fluid motion. Reverse the
motion on the eccentric.
INVENTOR:
J.M. BLAKELY
EXERCISE:
J.M. PRESS
Powerlifter J.M. Blakely is
known for gaining and then
cutting 45.4 kg before com-
petitionhe would go so far
as to douse a large pizza in
olive oil, in addition to scarf-
ing down 10 to 15 Hershey
bars. Dont do this. If youre
looking to push past your
bench-press plateau, then
definitely try his signature
move, the J.M. Pressa
close-grip bench press, skull
crusher hybrid that has
helped many big-time
benchers increase their
kilos. It strengthens your tri-
ceps by overloading them
with more weight than you
could normally lift with
moves like the skull crusher.
HOW TO DO IT: Set up on a

G R O O M I N G B Y N ATA L I E M A L C H E V
bench press with a close

grip. Lower the bar and,
when you start to feel the
tension in your triceps shift
to your chest, bring the bar
back toward your skull. The
bar path should resemble
a capital L. Contract the
triceps hard and reverse
the bar back to the starting
position.

INVENTOR: intense than hoisting an Atlas stone away from
f m your body until your arms
SVEND KARLSEN overhead or pulling a double-decker are fully locked out. Return to the
EXERCISE: bus. Despite being performed with light starting position. The isometric
SVEND PRESS weight, this auxiliary move elicits a contraction in the pecs is unique
Norwegian strongman and winner of massive amount of tension on the chest, to this move and different from a
Worlds Strongest Man in 2001, Svend for bigger, more resilient pecs. standard flye or pressthe harder
Karlsen knows a thing or two about lift- you squeeze the plates together, the
ing heavy objects. Contrary to his nor- HOW TO DO IT: Grab two standard harder the contraction of the chest,
mal tonnage, however, his namesake 4.5-kg plates and squeeze them togeth- and a bigger contraction leads to
exercise, the Svend Press, is less er, hard. Then, push the weights greater gains.
PUT IT ALL TOGETHER

We whipped up a push, pull, lower-abs
split utilizing the moves listed on these
pages and blended them with standard
exercises. Leave a day of rest between
each workouta Monday, Wednesday,
Friday routine works best for this three-
day-a-week programme.
PUSH
BARBELL 2 8 120 SEC.

BENCH PRESS
STANDING
PRESS
ARNOLD 2 15 120 SEC.
PRESS
J.M. PRESS 2 15 120 SEC.
SVEND PRESS 2 20 60 SEC.

INVENTOR: of that experimentation came the

PULL
JOHN MEADOWS Meadows Row, his namesake exercise EXERCISE SETS REPS REST
EXERCISE: that is now known among lifters as a
MEADOWS ROW notorious upper-back blaster with a BARBELL ROW 2 8 120 SEC.
John the Mountain Dog Meadows is a long range of motion that recruits MEADOWS 2 15 120 SEC.
bodybuilderfamous for his grainy con- maximum muscle. ROW
ditioning and muscle-numbing workouts
and a coach who has prepped a pletho- HOW TO DO IT: Prop a bar in a corner GIRONDA 2 AMAP 120 SEC.
ra of musclemen, like IFBB pros Mark STERNUM
or use a landmine attachment. Stand CHINUP
Dugdale and Amit Sapir, for the stage. perpendicular to the bar and grip the
The reason hes sought out is hes end with the hand closest to the bar. REAR-DELT FLYE 2 15 120 SEC.
an innovator in the gym, using various Then, pull your shoulder blades back
implements and angles to try and recruit and row the bar to your rib cage,
ZOTTMAN CURL 2 15 60 SEC.
every last muscle fibre he can. And out holding at the top for a two count.

INVENTOR: ahead of his time in nutrition and train-
VINCE GIRONDA ing methods, and his spin on the chinup,
EXERCISE: which increases the range of motion, is
GIRONDA STERNUM still practised today.
CHINUP
Nicknamed the Iron Guru, Vince HOW TO DO IT: Hang from the bar
Gironda trained bodybuilders like the with a normal chinup grip. Start the
first-ever Mr. Olympia, Larry Scott, and movement like in a regular chinup and
Hollywood stars like Denzel Washington pull yourself up toward the bar. Halfway
and Cher. Rumour has it that he even through the movement, lean back and
threw Clint Eastwood out of his gym contract your lats hard to bring your
after a disagreement! Gironda was lower chest or sternum to the bar.
INVENTOR:
GEORGE ZOTTMAN
EXERCISE:
ZOTTMAN CURL
Turn-of-the-century strongman George
Zottman was quite a character. He had
38-cm forearms and performed well
into his 50s. Also, he set a world record
with a seated one-arm clean and press
of 79 kga mark that has yet to be bro-
TWO-FOR-ONE ken. But his greatest claim to fame is
Leaning back undoubtedly the Zottman Curl, which he
midrep turns the did regularly to build his beastly grip
pullup, a vertical pull, strength. You might want to try it from
into a horizontal pull, time to time, too.
which recruits
more muscle in HOW TO DO IT: Curl the dumbbells up
your back. to the top, with palms facing up. At the
top of the move, turn your palms over
and then slowly lower the dumbbells.
Reset at the bottom and repeat.

DONT
GO NUTS INVENTOR:
Lift the weight CHARLES JEFFERSON
slowly, otherwise, EXERCISE:
you may, well, not JEFFERSON DEADLIFT
make it through your As rumour has it, strongman Charles
setor the rest of Jefferson could break chains linked
the workout. around his waist, leading him to be hired
by Barnum & Bailey Circus. Other feats
of strength include a partial deadlift of
713.5 kilos, using a special apparatus
and the hoisting of a 80-kg anvil by the
horn at a svelte 77 kg himself. He is also
credited with creating this unusual
deadlift variation, which challenges the
core and quads more than the standard
deadlift.
HOW TO DO IT: Straddle the bar with

one leg in the front and one leg in the
back. Grip the bar however feels com-
fortable. Drive your feet into the floor,
and stand up. The bar should come up
right near your crotch at the top posi-
tion. This lift will build your antirotational
strength, which carries over well into all
other compound movements.

INVENTOR:
JOHN PALLOF
EXERCISE:
PALLOF PRESS
Physical
cal therapist John Pallof has
rehabbed
bed and trained a variety of
top Olympic
lympic and professional athletes,
like Lee
ee Stempniak of the Carolina
Hurricanes
canes and Travis Stevens of USA
Judo.. His own antirotation core exercise
can be applied in a rehab, prehab, or
performance
ormance setting. The payoff is a
stronger,
nger, more stable core.
HOW W TO DO IT: Stand perpendicular to

a band
nd or cable attachment and grab it.
Keepp it close to your chest, tense your
core,
e, and push it away from you in a
straight
ight line. Resist the urge to rotate.
PULL & ABS


FRONT SQUAT
JEFFERSON 2 5 180 SEC.
DEADLIFT
LEG 2 15 120 SEC.
EXTENSION
LEG CURL 2 15 120 SEC.
PALLOF PRESS 2 10 120 SEC.
(EACH
SIDE)
HANGING 2 15 120 SEC.
LEG RAISE
MODELED BY IFBB
PRO AND APS
NUTRITION ATHLETE
MATT CHRISTIANER

113
> These powerful food
combinations are greater than
the sum of their nutritional parts
BY CHRIS CANDER /// PHOTOGRAPHS BY TOM SCHIERLITZ
/// STYLING BY BRIAN PRESTON-CAMPBELL
S
OME TALENTS JJUST WORK BETTER AS A TEAM.
JayneTorvill and Chr
Christopher Dean. Brian Clough and Peter
Taylor.They bring out the best in each other. Food can work
that way, too. Althou
Although researchers tend to isolate foods,
nutrients, or phytoch
phytochemicals and study their effects on health,
theres growing interest am
among nutrition scientists in examining the
relationships between them
them. The foods that follow can do more for
your health together than th
they ever could alone.
COMBO 1
TOMATOES AND BROCCOLI

PROSTATE CANCER
These vegetables are each loaded

l broccoli and 500 g of
with cancer-fighting compoun
compounds: cooked tomatoes to
tomatoes, with antioxidants su such as your diet at least
lycopene, vitamin C, and vitam
vitamin A; three times
and broccoli, with the phytoch
phytochemi- per week.
cals beta-carotene, indoles, anda
isothiocyanates. A University of o
Illinois (UI) study also found that
th
eating them together is like a
one-two punch against
prostate cancer.
We see an additive effect. We
W
think its because the bioactive
compounds in each food have
different actions on anticance
anticancer
pathways, says UI food
science and human nutrition
professor John Erdman, Ph.D.
In the study, the tomato and
broccoli combination outperformed
outperfo
other diets in slowing the grow
growth
of cancer tumours in rats.
So try to add about 150 g of

While raw
veggies
certainly have
plenty of health
benefits,
cooking makes
the cancer-
fighting
constituents of
tomatoes and
broccoli more
bioavailable
(that is, ready
for utilization
and/or storage
in the body).
Make a sauce.
Cook tomatoes
to increase the
bioavailability
of lycopene, a
cancer-
fighting
compound.
Studies have
linked eating
apples with a
reduced risk of COMBO 2
some cancers,
cardiovascular
disease,
disease, APPLES AND APPLE SKIN
asthma, and ASTHMA, CANCER, DIABETES, HEART DISEASE
diabetes.
An apple a day is one of natures found that eating apple slush
best prescriptions and a perfect with skin worked five times better
example of synergy within a single to prevent the oxidation of free
Snack. food. Theyre a great source of radicals than apple slush alone.
A 2011 study
found that polyphenols, vitamin C, fibre, and The phenolic phytochemicals
ursolic acid in potassium. Numerous studies have in apple peel account for the
apple skin
may preserve linked eating apples with a reduced majority of the antioxidant and
muscle. risk of some cancers, cardiovascu- antiproliferating activity in apples,
lar disease, asthma, and diabetes. says Elaine Magee, R.D., the author
Researchers at Cornell University of Food Synergy.

ON E PLUS ON E I S T H R E E
COMBO 3
GARLIC AND FISH

F
INFLAMMATION, BLOOD
PRESSURE, CHOLESTEROL Food
synergy is
when
Fish and seafood are the components
major sources of long-chain
long-cha within or
between foods
omega-3 fats. Theyre also rich work together
in other nutrients (such in the body for
maximum
as vitamin D and selenium),
selenium) health
high in protein, and low in benefits, says
Magee. By
saturated fat. The omega-3 eating foods
fatty acids help lower bloo
blood that have a
synergistic
pressure, heart rate, and effect, you can
triglycerides; improve absorb more
nutrients, gain
blood-vessel function; and control of your
reduce inflammation. The appetite, and
lower your risk
Dietary Guidelines for of cancer,
Americans recommend eatingeat heart disease,
stroke, and
one to two 85-gram servings
servin weight-related
of fatty fish (salmon, herring,
herrin diseases like
type-2
mackerel, anchovies, or diabetes.
sardines) a week. Synergy can
occur across
Cook your fish with garlic
garli to different types
make an even bigger impact
impac on of foods or
even within a
your blood chemistry, says
say food itself, and
Magee. Researchers at the the tag-team
ingredients
University of Guelph tested the dont
effects of garlic and fish oil
oi necessarily
need to be in
supplements, taken alone the same
and together, on men with mouthful, or
even the same
moderately high blood choles-
cho meal.
terol. The combination lowered
low
total cholesterol, LDL choles-
chole
terol, and triglycerides.
GARLIC SMELTS
WITH PARSLEY
8 large sardines or smelts,
cleaned, rinsed, and dried
Extra-virgin olive oil for
brushing on fish
Salt and black pepper, to ttaste
tsp minced garlic
1 tbsp chopped fresh parsley
parsley, for
garnish
1. Preheat broiler. Lightly brush

bru fish
inside and out with olive oil. Season
S
with salt and pepper.
2. Lay fish on a baking sheet without
overcrowdingkeep them at lleast 2.5
to 3 cm apart. Broil for 2 to 3 minutes
on each side.
3. Drizzle with more oil if desi
desired and
sprinkle with garlic. Garnish with
w
parsley and serve immediately.
immediatel

COMBO 4
SALAD GREEN
GREENS
AND ALMONDS
CATARACTS, CANCER,
HEART DISEASE
Brightly coloured vegetables

vegeta
are rich in plant pigments that
t
can reduce your risk of heart
he
disease, cataracts, and
cancer. However, they need
nee to
be eaten with absorption-
boosting monounsaturated fat,
such as that found in almonds
almo
or avocados.
An Ohio State University
study measured how well
phytochemicals from a mixed
mix
green salad were absorbe
absorbed
when eaten with or without
withou
3 tbsp of avocado. The
avocados fatty acids helped
helpe
subjects absorb 8.3 times
more alpha-carotene, 13.6
times more beta-carotene, and
4.3 times more lutein than
those who ate plain salads.
salads
This is a great argument
against fat-free dressings,
says Magee, who suggests
adding sliced almonds to
salads. When plant sterols are
combined with almonds, the th
LDL cholesterol-lowering eeffect
is greater than with plant
NOT PICTURED
sterols alone. COMBO
ROCKET AND QUINOA SAL-

AD WITH ALMONDS
OATMEAL AND BLUEBERRIES
HEART DISEASE, CANCER
5
Whole grains such as and K, and dietary fibre. Theyre
85 g quinoa oatmeal house an arsenal of also full of ellagic acid, which
2 peaches, quartered
2 tbsp extra-virgin olive oil
phytochemicals to fight inflamma- studies have shown may prevent
20 g rocket tion and disease. Theyre also rich certain cancers.
70 g almonds in the compounds avenanthra- While oatmeal and blueberries
Black pepper, to taste mides, which help prevent free are powerful on their own, they
radicals from damaging LDL may work even better together. A
1. Add quinoa and 240 ml water to
a saucepan over high heat. Bring to a
cholesterol (oxidized LDL can study in The Journal of Nutrition
boil, then cover and reduce heat. Allow encourage plaque buildup in the found that when vitamin C was
to simmer for 15 minutes. arteries), thereby reducing the risk added to oat phytochemicals, the
2. Coat peaches in 1 tbsp olive oil and of cardiovascular disease, Magee amount of time LDL was protected
cook in grill pan over medium-high heat says. Blueberries are an excellent from oxidation increased from 137
until fruit begins to caramelize.
3. Toss quinoa, peaches, rocket, and
source of manganese, vitamins C to 216 minutes.
almonds in a bowl. Drizzle on remaining
olive oil, season with pepper, and serve.

ON E PLUS ON E I S T H R E E
NOT PICTURED
COMBO
GREEN TEA AND LEMON
FREE RADICALS
6
This is a culinary no-brainer. which is associated with lower tion after digestion. Howeve
However, a
But while you may know that the incidences of cancer, cardiovas- study published in Molecular
taste of tea is greatly improved cular disease, and high choles- Nutrition and Food Research
by a squeeze of lemon, you may terol. But catechin breaks down found that adding lemon juice
juic to
not realize that the nutritional quickly in nonacidic environments tea increases the level of
benefits are amplified by it as such as the intestinal tract, so antioxidant utilization in the bbody
well. typically only about 20% of more than five times.
Green tea is high in catechin, catechin is available for absorp-
COMBO 7
ONIO
ONIONS AND
GRAPES
GRA
ALLERGIES, CANCER,
WEIGHT GAIN
Quercetin
Querc is a plant-
derived antioxidant
a found in
many fruits
fru and vegeta-
bles, but its especially
concentrated in onions.
concent
Its been shown to help
relieve allergy
a
symptoms and
symptom
offer significant
sig
cardiovascular
cardiova
protection by
protectio
improving circula-
improvin
tionwhich, by
tionwh
extension, also
extensio
supports erectile
function.
function
Meanwhile, the polyphe-
Meanw
nol antioxidant
antio catechin,
found in high doses in black
grapes, can help prevent
cardiovascular disease, cancer,
cardiova
and neurological
neur disorders and
may even
eve help you lose weight.
Together, these foods may
Togeth
inhibit blood
bl clots and boost
overall heart
h health. Add sliced Skip the
red grapes
grap and diced onion to juice.
Most of the
chicken salad, or combine them phytochemicals
with a few
fe other healthful in fresh grapes
are found in
ingredients to make chutney
ingredien their skin.
as a perfect
per complement to
grilled chicken.
ch

Brew better. Because its
Not all tea lower on the
requires glycemic
boiling water indexa
(100C) to measure of
steep. Green how quickly a
tea, for food impacts
example, will blood-glucose
burn and taste levelsbrown
bitter. For rice is better
green tea, than white
heat your rice for
water to maintaining
around 82C stable blood
for full flavour. sugar
throughout
the day, which
can help
prevent
diabetes.
Brown rice
also contains
more fiber
than white rice
and helps
keep your
digestive
system
healthy and
regular.
BROWN RICE AND BEAN

COMBO 8 BOWL WITH CHILI
RED BEANS AND BROWN RICE 100 g uncooked d brown rice
CANCER, DIABETES, HEART DISEASE (425
( 5 g) tin
t red ed kidney beans
2 tsp olive oil
Packed with protein, fibre, vitamin Rice and beans are usually inexpen- Pinch chilli powder
B12, magnesium, and potassium, red sive and readily available, and when 2 tbsp chopped Italian parsley
kidney beans really are a magical eaten together they form a complete tsp garlic powder
fruit. They can help prevent protein. A protein is complete if it
1. Cook rice in a saucepan according
colorectal cancers and heart contains all nine of the essential to package instructions, then transfer
disease, as well as reduce blood amino acids (those that cant be to a bowl.
cholesterol and stabilize blood-sugar made by our bodies and therefore 2. In a separate bowl, combine beans
levels. Brown rice, on the other hand, must be ingested). 250 grams of red with olive oil, then transfer to the pan
used to cook the rice. Add chilli powder,
is a whole grain (meaning that both beans with 100 grams of brown rice
parsley, and garlic powder and cook
the germ and the bran parts of the provides 327 calories, 1g of fat, 42.5g over medium heat for 5 minutes.
grain have been preserved) and is of carbohydrates, 18g of fibre, and 3. Mix all ingredients together and
high in magnesium and fibre. 18.5g of muscle-building protein. serve immediately.

KATIE CHUNG HUA
trains in MMA and
hasnt ruled out
stepping into the
cage: Im not sure
when, but dont
count it out.

START
YOUR DAY
STRONG
> American FBB bikini pro KATIE CHUNG
HUAs early-morning workout is a stunner
BY ANDREW GUTMAN /// PHOTOGRAPHS BY PER BERNAL
hockey badass Katie Chung Hua
is probably up before you, and her
results speak for themselves.
My dad was a huge advocate of
being a part of something, so he
wanted me to have a hobby, says
Chung Hua, who after being offered
a spot to play goalie for the National
Sports Academy in Lake Placid, New
York, at age 14, got burned out and
decided to shift gears upon entering
college. He was always into fitness
T
HERE IS NO RIGHT TIME workout done first thing in the growing up, so he suggested that I
to hit the gym. If you have to morning. give bodybuilding a try.
squeeze in a high-intensity First, studies have shown that ex- And so she did, earning her pro
session at lunch, go; if it ercising in the morning on an empty card at the 2011 NPC Team Uni-
happens after work, fine; if stomach can increase your bodys verse competition. While she hasnt
pumping iron at midnight is your ability to burn fat by up to 20%. stepped onstage in three years,
thing, well, we think youre kinda Second, training early eliminates Chung Hua remains dedicated to liv-
nuts, but so long as you get enough any possible excuses that may pop ing fit, which includes early a.m. gym
sleep each night (or day, in the latter up throughout the day. And if you sessions like this 30-minute routine
case), cool. However, theres some- need a third reason, consider that she provided for usand youto
thing to be said for getting your IFBB bikini pro and former ice knock out before the sun rises.
START HERE
You may not be
Superman
DO IT: Lie facedown on a
mat, arms and legs fully
180-degree
Squat Jump
DO IT: Stand with feet hip
Barbell
Biceps Curl
DO IT: Hold a barbell in front
extended. Lift arms, chest, width, arms at sides. Squat of thighs, palms up and
familiar with every and thighs off the floor as down, bending knees 90 elbows close to sides.
exercise that Chung high as you can, keeping degrees while bringing arms Keeping elbows close to
Hua includes, so refer head in line with spine. Hold forward. Jump up, turning body, curl weight toward
contraction for two counts, 180 degrees so youre facing shoulders, holding for one
to these descriptions squeezing your muscles at count at the top of the
opposite direction. Land and
before working out. the top of the movement. quickly jump up again. movement.

K AT I E C H U NG H UA
G R O O M I N G B Y N ATA L I E M A L C H E V
DB Chest Press Back Squat Pli Squat to Side Plank

DO IT: Lie faceup on a flat DO IT: With a barbell on your Upright Row with Leg Lift
bench, holding a dumbbell in back, stand tall with feet DO IT: Assume a stance DO IT: Lie on right side, right
each hand, arms extended about shoulder-distance wider than shoulder width, elbow under shoulder and
above shoulders. Lower apart. Keep core engaged toes pointed out about legs and hips stacked. Lift
weights toward chest, and chest up. Squat down 45 degrees, holding a kettle-
until your thighs are parallel hips and torso off the floor,
stopping when upper arms bell in front of thighs. Squat
with floor. Push through down, and as you come forming a straight line, and
are parallel to floor. Push heels as you drive out of the up, row the weight to lift left leg as high as you
back to start and repeat. bottom position. chest level. can. Hold 30 to 60 seconds.
120 MUSCLE & FITNESS / OCTOBER 2017 Shot on location at Global Fitness Studio, Los Angeles, CA
STRONG
ALL OVER
A.M. ROUTINE
This workout has all the
ingredients needed to
jump-start your metab-
olism and kick your day
into high gear, and it wont
take a long time to get it
done, says Chung Hua,
who models the moves on
these pages. It starts with
a warmup to get the blood
flowing and is designed to
help you lose fat and put
on lean muscle.
EXERCISE SETS REPS
180-DEGREE 3 10
SQUAT JUMP
BACK SQUAT 3 1520
LUNGE TO 3 1520
HIGH KNEE
W/DUMBBELLS
PLI SQUAT TO 3 1520
UPRIGHT ROW
DUMBBELL 3 1520
BENTOVER ROW
SUPERSET WITH
DUMBBELL 3 1520
CHEST PRESS
BARBELL 3 1520
BICEPS CURL
SUPERSET WITH
OVERHEAD 3 1520
TRICEPS
EXTENSION
SUPERMAN 3 15
SIDE PLANK 3 30
W/LEG LIFT SEC.
PLANK 3 1520
KNEE TO ELBOW
Lunge to High Knee Plank Knee DB Bentover Row Overhead Triceps

with Dumbbells to Elbow DO IT: With a dumbbell in Extension
DO IT: Holding dumbbells at DO IT: Begin in a plank posi- each hand, bend over until DO IT: In a staggered stance,
your sides, lunge back with tion with forearms on the your torso is about 45 hold a barbell in both hands
floor, maintaining a straight degrees to the floor. Keep
your left leg until knee is a with arms extended over-
line from head to heels. your back straight and row
couple of centimetres from your elbows back toward head, palms facing forward
Bring right knee to right
floor. Drive that same leg up your sides, keeping your and abs engaged. Keeping
elbow, keeping thigh out to
to your hips. Balance here for right side. Return leg back to head up. Hold the contrac- your elbows tight, lower bar
one count, then repeat on start and repeat. tion for a second at the top. behind head.
opposite side.
QUICK FACT
A time limit
> Focus on time

will make you
train harder. No
and speednot texting between
sets allowed.
weight or volume
to lose fat faster
BY DAN TRINK, C.S.C.S.
BEAT THE
CLOCK TO
BEAT
YOUR
GUT
1
Photographs by James Michelfelder & Therese Sommerseth

W
HEN YOU PUT A TIME
constraint on your
workout, you work more
efficiently and you work
harder, and thats the
game changer. After all, the
intensity of your workout is really
what supercharges your capacity
to burn fat both during your
training sessions and in the hours
after theyre over. So instead of
focusing on the weight or volume
of your reps, race the clock and
focus on busting your ass.
HOW IT WORKS
These workouts will feel more
like a game than a training session.
Youll either work to complete as
many rounds of a circuit of
exercises as possible in a specified
time, or youll try to do a set
number of rounds in as short a
time as possible. We bet youll be
so focused on keeping up your
pace that you wont even notice
how much harder youre working.
DIRECTIONS
Perform each workout (Days 1,
2, and 3) once per week, resting a
day between each session. You
can add these routines to the end
of your existing weight workouts,
or you can perform them sepa-
rately as conditioning sessions.
Complete one set of each
exercise in turn (known as a
circuit), resting as needed be-
tween rounds. One time through
the circuit is one round. On Day 1,
do as many rounds as possible in
10 minutes; on Day 2, complete five
rounds in as little time as possible;
on Day 3, do as many rounds as
you can in 15 minutes.

B E AT T H E C L O C K
QUICK FACT
T
For all three
exercises,
beginners should
use a 20 to 30-
kilo weight.
Intermediates
can use 40 to 52
kilos.
2 3
DAY 1
1 BARBELL THRUSTER 2 PULLUP 3 KETTLEBELL SWING
Reps: 5 (PICTURED ON PREVIOUS PAGE) Reps: 10 Reps: 20
Grasp a barbell in a front rack position, Hang from a bar with hands outside Stand with feet hip-width apart and the
with your elbows up, and assume a shoulder width and palms facing weight on the floor, about 15 centime-
shoulder-width stance. Squat down and forward. Squeeze your shoulder blades tres in front of you. Hinge forward at
then explosively drive up, pressing the together as you pull yourself up until your hips and grasp the handle. Keep
bar overhead. Lower it back to your your chin is over the bar. You may your elbows tucked in, draw the weight
shoulders. Thats one rep. If youre new alternate your grip each round if you back as if you were hiking a ball, then
to thrusters, use an empty barbell. If like (switching to a neutral grip or forcefully drive your hips forward until
youre experienced, use 40 kilos. performing chinups, for example). the weight reaches to your chest level.

1 2
DAY 2
1 FRONT SQUAT 2 OVERHEAD SQUAT 3 SQUAT
Reps: 10 Reps: 5 Reps: 15 (PICTURED ON NEXT PAGE)
Set up as you did for the barbell thruster Grasp the bar with hands double- Rest a loaded barbell on your upper
on Day 1 but perform only the squat, not shoulder-width apart and press it over- traps and get into a shoulder-width
the press. Also, remember to squeeze head. Stand with feet shoulder-width stance. Take a deep breath and bend
your shoulder blades together and keep apart and toes pointed outward. Bend your hips back, then bend your knees to
your chest up throughout the duration your hips back and squat as low as you lower your body as far as you can with-
of the lift. Neglecting to do so will result can without losing your backs arch. If out losing the arch in your lower back.
in you leaning forward and possibly you have never attempted this move, Extend your hips to come back up.
dropping the bar. dont load the barbell with any weight.

B E AT T H E C L O C K
FORM CHECK
Take a deep
breath and
bend your hips
back, then
bend your knees
to lower your
body as far as
you can.
DAY 3
1 PUSH PRESS 2 FARMERS WALK 3 ROWING MACHINE
Reps: 5 Reps: Walk for 50 metres Reps: Row for 500 metres (NOT PICTURED)
Grasp the bar with hands shoulder- Pick up the heaviest dumbbells you can Set the drag on the machine to between
width apart so your forearms point to handle and walk as quickly as you can, three and five, grasp the handle, and sit
the ceiling. Dip your knees to gather without allowing the weights to touch back so your torso is almost vertical.
momentum and then explosively press your sides. Stand tall with your chest Drive with your feet to push your
the weight straight overhead. out. Aim to use dumbbells that together body back and then row the handle to
total 70% of your own body weight. your sternum.

1

THE
500
-REP CHALLENGE
> Turn your body into a fat-burning
machine while you test your
strength and endurance
BY MIKE SIMONE /// PHOTOGRAPHS BY JAMES MICHELFELDER
If youre
intimidated by
500 reps, cut
them in half and
go for 250.
IF YOURE THE TYPE WHO LOVES SQUAT JUMP
walking
king out of the gym drenched in sweat Your thighs
must hit
and shaking with endorphinsthis ones for parallel to
the ground
you.. And were not just talking about pump- to count
as a rep.
ing up your pecs and biceps. This is all-out
warnot
rnot a single muscle will go untouched.
No runners high can even touch the fix
this workout produces.
HOW IT WORKS
Move through this circuit one time as quickly as possible,
completing 50 reps per exercise. Rest as needed. For weighted
exercises, select resistance when you can perform between
15 and 20 unbroken repetitions at full capacity. Its suggested
you try this in between rest days and after completing a normal
programme of four to eight weeks.
2) Squat
Jump
Reps: 50 Rest: 0
Stand with feet
shoulder-width
apart and squat
down until your
thighs are parallel
to the floor but no
deeper. Jump as
high as you can.
Land with soft
knees and begin
the next rep.
PUSHUP
To get more
in one shot,
slightly
reposition
3) Inverted
your hands Pullup
each rep. Reps: 50 Rest: 0
Set a barbell in
a power rack
(or use a Smith
machine) at about
hip height. Lie
underneath it and
grab it with hands
about shoulder-
width apart. Hang
from the bar so
1) Pushup your body forms
Reps: 50 Rest: 0
a straight line.
Place your hands on the floor at Squeeze your
shoulder width. Keeping your abs braced shoulder blades
and your body in a straight line, squeeze together and pull
your shoulder blades together and lower yourself up until
your body until your chest is 2.5 cm your back is fully
above the floor. contracted.

T H E 500-R E P C H A L L E NG E
4) Neutral- DUMBBELL
Grip FRONT SQUAT
Dumbbell As you descend
Shoulder into the squat,
Press squeeze your
Reps: 50 Rest: 0 glutes.
Stand tall hold-

ing a dumbbell
in each hand at
your shoulders.
Turn your wrists
so your palms
face each other.
Slightly bend
your knees, then
explode upward
while pressing the
weights over your
head. For a com-
plete repetition,
your elbows and
shoulders should
be locked out
overhead. Thats
one rep. Slowly
lower the weights
back to shoulders
and quickly repeat
the process.
5) Dumbbell
Front Squat
Reps: 50 Rest: 0
Hold dumbbells
at shoulder level,
with palms facing
each other, and
stand with your
feet at shoulder
width. Sit back
with your hips and
lower your body
as far as you can
without losing
the arch in your
lower back.
6) Russian
Twist
Reps: 50 Rest: 0
Hold a 5-kg ball
with both hands
and sit on the
ground with your
legs and feet
slightly elevated If you cant do
off the ground. the Russian twist
Extend your arms with your feet up,
and explosively
drop them to the
twist your body to
your right. Twist ground and bend
to the left. Thats your knees.
one rep.

7) Pushup 9) Bench
Renegade Hop (Below)
Row Reps: 50 Rest: 0
Reps: 50 Rest: 0 Stand on one side
Get into pushup of a bench or low
position with a box and hop over
dumbbell in each it. Quickly hop
hand. Perform a back and forth for
pushup and then, the prescribed
in the up position, number of reps.
shift your weight
to your right side
and row the left- 10) Mountain
hand dumbbell to Climber
your side. Then Reps: 50 Rest: 0
shift to the left and
Holding a ball
row your right arm.
with both hands,
Thats one rep.
get into pushup
position on the
PUSHUP RENEGADE floor. Brace your
ROW Beginners can 8) V-up core and drive
eliminate the pushup Reps: 50 Rest: 0 one knee up to
and focus only on the your chest, then
Lie on your back
dumbbell row portion. quickly drive it
holding a ball
behind your head. back while
Extend your legs. you raise the
Brace your abs opposite knee.
and sit all the way Repeat the
up. Raise your motion fluidly
legs simultane- until you reach
ously and reach 50 reps.
for your toes with Godspeed.
the ball. Your body
should form a V
shape at the top.
BENCH HOP
Switch out for
box jumps if
you prefer.

UNBREAKABL
1. BENCH PRESS
Sets: 5 l Reps: 10, 10, 6, 4, 4 l
Grasp the bar just outside shoulder width

and slightly arch your back. Pull the bar
Rest: 60120 sec.
out of the rack and slowly lower it to your DAY 1

sternum, tucking your elbows about 45 Exercise 1:
degrees to your sides. When the bar
touches your body, drive your feet hard
BENCH PRESS
into the floor and press the bar back up. Tucking in
your elbows
will save your
shoulder
2. INCLINE BENCH PRESS joints.
Sets: 5 l Reps: 10, 10, 6, 4, 4 l Rest: 60120 sec.
Lie back on an incline bench or set an

adjustable bench to a 30- to 40-degree
angle and lie back on it. Grasp the bar just
outside shoulder width, arch your back,
and pull it off the rack. Lower the bar to the
upper part of your chest and then drive your
feet into the floor as you press it back up.
3. 3-PART PUSHUP VARIATION

Sets: 3 l Reps: 25 per variation (3) l Rest: 60 sec.
Position 1: Place your hands on the floor

at shoulder width. Keeping your body in a
straight line, squeeze your shoulder blades
together. Lower your body until your chest
is a couple of centimetres above the floor.
Position 2: Bring your hands close.
Position 3: Place your hands outside
shoulder width.
4. 3-PART BATTLE ROPE VARIATION

Sets: 3 l Reps: 30 sec. per variation
l Rest: 60 sec.
Tuck your elbows into your sides and

alternate pumping your arms up and down,
creating alternate waves in the rope.
Switch to a double wave, where your arms
move in tandem. Then move each arm in
independent circles in front of you. DAY 1
4560 MINUTES
5. DIP PUSH
& CARDIO
Sets: 3 l Reps: 25 l Rest: 60 sec.
Suspend yourself over the bars of a dip

station and lower your body until your
upper arms are parallel with the floor. Add
weight using a weighted belt or by holding
a dumbbell between your feet.

LE
>being
Looking big, strong, and conditioned is one thing. But
big, strong, and conditioned is another. Can you
push, pull, or carry something incredibly heavy? How
well do you sprint, jump, or climb? And do you have the
stamina to bust your arse for a sustained period of time?
Stop training for the pump. Instead, use this programme
to take your conditioning and size to a whole new level.
BY MIKE SIMONE // PHOTOGRAPHS BY JAMES MICHELFELDER
DAY 2
4560 MINUTES
PULL
HOW IT
& CARDIO
WORKS
This routine is
built around
foundational lifts,
but with a unique
challenge to break
up the mundane.
On Day 1, battle
ropes will test your
endurance while
thrashing your
shoulders and
arms and taxing
your lungs. On Day
2, youll use the
sledge, a sadistic
device thatll force
your entire body to
work. Hard. Finally,
Day 3, the most
gut-wrenching,
includes front-
rack hang cleans
to walking lunges
and trap bar
deadlifts paired
with farmers
walks. These will
expose and
strengthen any
weak spots.
To be ready for
1. DEADLIFT
Sets: 6 l Reps: 10,
anything, you 10, 6, 4, 2, 1 l Rest:
need to take your 60120 sec.
body to the brink Stand with your
of failure and
beyond. With this feet hip-width
plan, three days apart. Bend your
will be all you need. hips back to reach
down, then grasp
the bar, hands just
outside your
knees. Keeping
DIRECTIONS your back in its
Rest 90120 sec. DAY 2
after reps of 6 and natural arch, drive
below. Rest 60 Exercise 1: your heels into the
sec. after reps floor and pull the
DEADLIFT bar up along your
above 6. Do these
workouts on If youre having shins until youre
nonconsecutive trouble gripping the standing with hips
days for two to bar, try an overhand fully extended and
four weeks. Foam and underhand grip. the bar is in front
roll for 10 min.
before and after of your thighs.
each workout.
DAY 2 & DAY 3

UNBREAKABLE
DAY 2
4560 MINUTES
DAY 2 PULL
Exercise 5:
DUMBBELL & CARDIO
ROW
For variety,
nix the
bench and
alternate two
dumbbells.
2. BENTOVER
ROW
Sets: 5 l Reps: 10, 10,
6, 4, 4 l Rest: 60120
sec.
Grasp the bar

overhand at
shoulder width
and let it hang in
front of your
thighs. Bend at the
hips and lower DAY 2
your torso until its Exercise 3:
nearly parallel to
the floor. Bend SLEDGE PULL
your knees a bit to AND PUSH
take tension off Keeping your
your hamstrings. weight on your
Squeeze your heels will engage
shoulder blades your legs, saving
together and pull your arms from
the bar to your fatigue.
belly.
3. SLEDGE PULL
AND PUSH
Sets: 4 l Reps: 20
yards down and back
l Rest: 60 sec.
Facing the sledge,

pull the straps
taut with straight
4. PULLDOWN 5. DUMBBELL shoulder and row
the dumbbell up.
arms. Slightly
Sets: 5 l Reps: 10, 10,
8, 6, 4 l Rest: 60120 ROW Hold for one
sec. Sets: 5 l Reps: 15, 10,
bend your knees 10, 8, 8 l Rest: 60 sec.
second. On the
as you pull the Grasp the handle final two sets,
straps in a row Place your right choose a heavy
at a cable station.
movement toward knee and right weight and cheat DAY 3
Lower it down to
you. Then move hand on a bench it up, performing
your collarbone, Exercise 2:
behind the sled and grasp a your reps explo-
squeezing your
and, with straight shoulder blades dumbbell with sively and with HANG CLEAN TO FRONT-RACK
arms, drive it for- together as you your left hand. Let loose form. WALKING LUNGE
ward using slow, the weight hang. Switch sides with Foam-roll shoulders and
pull.
controlled steps. Retract your each set. triceps before doing this move.

DAY 3
4560 MINUTES
LOWER BODY
& CARDIO
1. SQUAT
Sets: 7 l Reps: 15, 10,
10, 8, 6, 4, 2 l Rest:
60120 sec.
Grasp a barbell as
far apart as is
comfortable and
step under it.
Squeeze your
shoulder blades
together and
unrack. Step back
and stand with
your feet about
shoulder-width
apart and your
toes turned slightly
outward. Take a
deep breath and
then bend your
hips and knees to
lower your body
as far as you can
without losing the
arch in your lower
back. Push your
knees outward as
you descend.
Extend your hips
to come back
up, continuing to
push your knees
outward.
2. HANG CLEAN
TO FRONT-RACK
WALKING LUNGE
Sets: 3 l Reps: 10
with 20-metre walks
l Rest: 60 sec.
Hold a barbell with

extended arms
just above your
knees. Now explo-
sively extend your
hips as if jumping
while at the same
time shrugging
your shoulders
and pulling the bar
straight up in front DAY 3
of you. As the bar
reaches chest Exercise 3:
level, quickly slip TRAP BAR DEADLIFT WITH WALK
under the bar and For more of a challenge, try the suitcase deadlift. Place two loaded barbells side
catch it at shoul- by side; lift and walk. The exercise has four points of instability you must balance.
der level with your
upper arms.
Complete 10 reps. 3. TRAP BAR DEADLIFT WITH WALK 4. JUMP SQUAT
Sets: 5 l Reps: 10 with 20-metre walks l Rest: 60 sec. Sets: 4 l Reps: As many reps as possible
Then step forward in 30 sec. l Rest: 60 sec.
into a forward Stand with feet about hip-width apart. Bend your hips back and
lunge. Continue grasp the handles. Keeping your lower back in its natural arch, drive With your feet shoulder width,
walking for 20 through your heels to stand up straight and extend your hips and squat down halfway, then jump as high
metres. knees. Walk 20 metres. as you can.

THE LEVEL UP SERIES:
TRAPS
> Get yoked while developing
functional strength with this
upper-trap-building routine
BY JOE WUEBBEN
HANG CLEAN
LEVEL UP DIFFERENCE:
Yes, the hang clean is an
Olympic lifting move designed
to increase power through the
lower body. But its also highly
effective at hitting the upper
traps, provided you shrug your
shoulders to initiate the lift.
THE UPPER
traps are
traps are one
one
of the
of the few
few small
small
body parts that
can make
can make or or
break a
break a physique.
physique.
(Two others
(Two others that
that
come to
come to mind
mind
are the
are the forearms
forearms
and calves.)
and calves.)
Build size
Build size in
in
this muscle
this muscle andand
youre yoked
youre yoked
a term
a term derived
derived
from the
from the promi-
promi-
nent wooden
nent wooden
harness that
harness sits
that sits
atop the
atop the shoul-
shoul-
ders of oxen.
The only prob-
lem with getting
the upper traps
to grow is that
most of the rou-
tines you see for
this muscle are
boring as hell
shrugs, followed
by shrugs, and
then finishing
off with more
shrugsmaking
them an easy
muscle to, ahem,
shrug off.
But your upper-
trap workout
doesnt have to FARMERS CARRY
be dull. Liven- WITH SHRUG
ing things up is LEVEL UP
simply a matter DIFFERENCE:
of adding some The farmers carry
promotes better
cleans and farm- core and shoulder
ers carries to stabilization, works
the mix. The fol- grip strength, and
lowing Level Up can be used for
routine does just conditioning by
walking longer
that to help you distances. But it also
develop some fries the upper traps.
power, core With some shrugs
stability, and grip mixed in, your traps
strength while wont stand a chance.
building that
coveted yoke.

L EV E L U P SE R I E S: T R A P S
BARBELL SHRUG
The barbell shrug is as meat and
potatoes as it gets for this relatively
small body part. Even though the bar
is in front of you, focus on keeping
your chest out and shoulders back
throughout the set.
NOT PICTURED
PRONE INCLINE
DUMBBELL SHRUG
From the inclined position, this shrug
variation recruits the middle traps.
The benefits: more thickness in the
middle of the back and improved
posture by strengthening the muscles
that help pull the shoulders back.
STRAIGHT UP
O P E N E R S P R E A D ; E D G A R A R T I G A . T H I S S P R E A D F R O M L E F T : I A N S PA N I E R ; S I M O N M C D E R M O T T-J O H N S O N ( 2 )
EXERCISE SETS REPS
DUMBBELL SHRUG 4 10
DIP BAR SHRUG 4 10
SMITH MACHINE 4 12-15
BEHIND-THE-BACK
SHRUG
MACHINE UPRIGHT ROW 3 12, 10, 8
As published in the June 2013
issue of M&F.
LEVEL UP
EXERCISE SETS REPS
HANG CLEAN 3 8
BARBELL SHRUG 3 15
FARMERS CARRY 3 10+30
WITH SHRUG*
SHRUG SEC*
SEC
PRONE INCLINE 3 10-12
DUMBBELL SHRUG
* On each set, do 10 reps of
shrugs followed by 30 seconds
of walking.

YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS
STRONG
LIKE BULL
If you use the Autumn
and winter months
to bulk up, the tips
and advice from
these three strength
specialists will most
certainly help you
get stronger faster
Daily Undulating
Periodization
ensures you
Is there a way wont burn out.
to combine my
strength training and
conditioning work
into one workout?
Max T.
A
There are a few ways you strongman-style exercises like
can do this. First, imple- farmers walks for time or
ment circuits by doing distance, tyre flips, and heavy
traditional resistance prowler pushes. Lastly, simply
exercises back-to-back-to- cut the rest time on your regular Ive heard of a
back, with minimal rest between training. It works. Youll increase programme called
Daily Undulating
sets. You can also work in work capacity and shed fat.
Periodization. What
is it and is it safe?
Jeff R.
A
Yes, its safe. Daily Undulating
Periodization (DUP) is simply
a way of organizing your
trainingbased around compound
movements like the deadlift,
bench press, squat, and clean and
jerkby varying the sets and reps.
For example: During a training
week, you will do the same
O P P O S I T E PAG E : W E S T E N D 6 1 / G E T T Y I M AG E S . T H I S PAG E : E D G A R A RT I G A
movements each time youre in the

gym, but perform a different rep
schemetypically the sets and
reps cycle between 4x12, 6x3, and
5x5for each of those movements
Whats a good (hence the term undulating). By
set and rep doing each lift three times per
scheme for a
week, youll become more profi-
Day 1 newbie?
cient at the exercise. And the
John G.
undulating rep scheme ensures
that you wont burn out as you
cycle between a light, moderate,
and heavy load for each.
A
New lifters are better off and his form will suffer because of it.
sticking to a rep range of Keeping the set in the five- to
JIM SMITH
five to eight. It will induce both eight-rep range will ensure each rep
muscle gains and strength gains, looks good and make the weight Jim Smith is a renowned strength
coach and the founder of Diesel
while keeping form in check. A heavy enough where he can safely Strength & Conditioning.
rookie lifter will fatigue more quickly reach the target volume for the set.

A S K
A
It seems like you have good
For the past year, Ive been intentions and a good work
ethic, but your progress might
eating five meals per day be stagnant because your
and lifting five days per body is looking for a change. I
would suggest training four times per
week. Recently, my gains week and splitting the workouts into
have stalled. Am I doing three full-body workouts and one
conditioning-focused workout. And
something wrong?
G E T T Y I M AG E S
focus on upping your bench, squat,

Leon A. and deadlift while supplementing
with bodybuilding-style sets and reps
for accessory work.

Right now I consume a
protein shake post-workout. Are body-weight exercises
Should I make any changes
to my supplement regimen like pullups, pushups, and
as I shift into a heavy-lifting
phase? air squats still worth doing
Sam B. to help me get strong, or
should I nix them for
A
First and foremost, make sure weighted exercises?
youre eating .75 to 1 gram of Zack W.
protein per half-kilo of body
weight dailyso if you weigh 82 kg,
aim for 135 to 180 grams of protein
each day. Next, I would recom-
A
mend adding a daily serving of Body-weight exercises like on barbell exercises, which
creatineits been shown to pullups, dips, and pushups provide much more resistance
increase power output, strength, can build strength and than your own body weight. Use
and the development of lean mass. muscle, but they are no the bodyweight stuff as accessory
substitute for squats, work for higher repswhen
deads, presses, and rows. The best balanced with barbell training,
I normally follow a way to achieve strength is to rely this approach works well.
bodybuilding-style
split. How should I
change my accessory
work to bolster
strength gains?
Hector S.
A
Accessory work is great for Once I get the bar over
building muscle and boosting my knees for the deadlift,
strength on your main lifts, my grip fails and I drop the
but not all accessory exercises are bar. What are some ways to
improve my grip strength?
equal. To maximize strength gains,
Hunter P.
focus on compound lifts such as
close-grip bench presses, weighted
chinups and dips, speed or deficit
A
deadlifts, and paused or box First, you can try a mixed
squats. These exercises will have grip, in which one palm is
more carryover to your main lifts facing up and the other
compared with moves like pec downit doesnt matter which one
flyes, triceps rope pressdowns, and is up or down, although most
leg extensions. Aim to perform people put their dominant hand
three to four sets of three to six facing up. To maximize your pullups, and dumbbell presses
reps for each exercise once a week. strength with this particular grip, with them. Your grip will be
curl the up palm up and twist the stronger in a few weeks.
down" palm down, like youre
JON-ERIK revving a motorbike. You should
KAWAMOTO, C.S.C.S. also train your grip during your C.J. MURPHY, C-I.S.S.N.
Jon-Erik Kawamoto, C.S.C.S., has a workouts. The best way to do this C.J. Murphy is a former competitive
masters degree in kinesiology and is the is to get a pair of Fat Gripz or powerlifter and strongman, and the
owner of JK Conditioning in St. Johns, owner of Total Performance Sports
Grip4orce and add them to your
Newfoundland, Canada. in Everett, Massachusetts.
accessory liftsdo your rows,

L A S T W O R D
Fact is, there are a lot of paths

If you want to
achieve your best you can take to build your pecs
physique, then put or get shredded, but the difference
everything else
aside and focus. in approaches is not nearly as
significant as the yawning gap
between those who put in maxi-
mal effort and those who mail it in.
I see this exemplified every day at
the gym I train at, where there is a
handful of guys and girls who are
in terrific shape. Not coincidentally,
all of them work hard for the hour
or so theyre at the gym.
The vast majority of the gyms
members, however, seem far more
preoccupied with incoming texts
and social media updates than with
any exercise. And not coincidentally,
they each look like someone who
prioritizes a phone over a workout.
In their cases, a Google search of the
phrase, Why am I not responding to
my workouts? wont provide them
nearly as accurate an answer as
would putting down their phones
and trying to follow the lead of their
fellow, hardworking members.
Theyd soon learn that their failures
have nothing to do with their
workouts but rather with their lack
of focus, effort, and dedication.
You can try every single routine
in this magazine, but if your effort
is lacking, your results will be, too.
WORTH THE EFFORT

Im such a strong believer in the
power of intention that I maintain
that a truly dedicated trainee who
is limited to doing only pushups
Put down your phone, pick up that weight, and lunges would make better
and get ready for progress progress than a distracted one who
I
has access to a fully loaded gym.
n each issue of Muscle & Fitness Yet, while we can give you the So if youre serious about signifi-
we take special pride in deliver- training information you need to cantly improving your physique,
ing to you as many workouts as get bigger, stronger, and leaner, know that good, old-fashioned hard
possible within our 200 pages. we cant do the workouts for you; work will be your winning ticket
Whether its a mass-gaining plan those youll have to power through every time. And if you apply that
or a six-minute shoulder blast, we on your own (though my editors effort to the expert-designed
make an effort every month to and I do often try out the routines workouts we provide you with in
provide a wealth of workouts ourselves). And while we certainly each issue of M&F, well, youll find it
that you can take to the gym or feature a wide variety of training hard not to be the fittest, best built
perform at home as you strive to protocols in every issue, all are guy in your gym.
achieve your fitness goals. Im sure equally effective or ineffective
youve already noticed that this based on a single common thread: Sincerely,
issue is no exception. the effort you put in. Shawn Perine
144 MUSCLE & FITNESS / OCTOBER 2017 Photograph by Dustin Snipes

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25 RULES TO GET YOU GROWING!

GET HUGE MASS

EDDIE HALL IS THE

46 Aesthetic Training 112 1+1=3

72 The Hotel Workout 128 The 500-Rep

98 The No-Bull Guide

104 Whats in a Name?

EDITOR IN CHIEF EVP/GROUP PUBLISHING DIRECTOR

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OCTOBER 2017 / MUSCLE & FITNESS 9

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