Muscle Fitness USA - April 2017 PDF

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FROM THE CHAIRMAN
Spring Ahead
Nows the time to start getting
ready for a long, hot summer
APRIL MARKS THE FIRST FULL
month of spring, and, like so many of you read-
ing this, I couldnt be happier. Spring is a
season of renewalof mind, body, and spirit
and a time to take your training outdoors.
Personally, I was an avid runner for many
years and couldnt wait to see the rst buds of
spring, for it meant I was able to lace up my
running shoes and hit the pavement. For you,
spring may equate to running, bicycling, rock
climbing, swimming, or even CrossFit. Yet in
spite of subfreezing temperatures, brutal
winds, and snowbanks, youve stayed
committed to your training. Whether that
meant putting chains on your tires so you
could drive to the gym, or throwing on an extra
layer of protection from the elements for your
morning run, you did what you had to do to
maintain an M&F lifestyle.
Because of your total dedication to meeting
your tness goals, weve packed this issue
with more training and nutrition features than
ever before. In fact, Im proud to say that
Muscle & Fitness magazine has more training
and nutrition stories than any other publication
that youll nd on newsstands. We work hard
to provide you with all of this authoritative
information because youve turned to us for
the latest workout protocols, protein-packed
recipes, inspirational stories, and informed
supplement reviews for
generations, and we hope
you continue to for
generations to come.
Sincerely,
David J. Pecker
Chairman, President,
& Chief Executive Officer
of American Media, Inc.
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16 MUSCLE & FITNESS APRIL 2017

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IN FITNESS AND IN LIFE I CRUSH EVERYTHING.
Jay Maryniak, Performix Athlete @JTM_Fit
Performixdriven.com
After decades of success as a model,
bodybuilder, powerlifter, and martial
artist, Mike OHearn shares the
secrets of his longevity: consistency
and lifting extremely heavy weight
BY JIM SCHMALTZ ///
PHOTOGRAPHS BY PER BERNAL AND MICHAEL NEVEUX
MASS APPEA
L
M I K E OH E A R N
SOME MEN ARE BORN GREAT, OTHERS WORK AT IT, uniquely constructed specimen,
that rare Adonis who could pass
and then there are those who achieve greatness so well as either Hercules or a bodice-
for so long that youre not quite sure theyre human. An ripping lothario from the cover of
example? Mike OHearn. a romance novel. Its as if someone
put Steve Reeves and Fabio in a
OHearn, the ubiquitous tness star whose accomplish- blender and got the best of both.
ments span four decades, has built a rsum as impressive And, as you would expect, OHearn
as his physique. Not only has he won titles in powerlifting, has checked those two feats off
his list, having been a romance
bodybuilding, and judo, but his piercing stare has greeted cover model and an actor in several
consumers at newsstands for nearly 30 years. sword-and-sandals productions.
In fact, hes one of the most M&Fonly Lou Ferrigno and But this is no pretty boy who
photographed tness models Arnold Schwarzenegger have more sweats only under the hot lights of
in history, appearing on more appearancesand hes not done yet. photographers. OHearn is an elite
than 500 magazine covers. This With his jutting cheekbones athlete who has earned multiple
is his ninth time on the cover of and owing locks, OHearn is a trophies as a bodybuilder. He didnt

M I K E OH E A R N
just descend from Mount Olympus

to mingle with us mortals for a few
yearshes the product of decades
of relentless work in the gym,
hoisting superheavy weights to ll
out his 6'3" frame.
Usually, this kind of athletic/
modeling/acting career spans only a
few years, maybe 10 at the most. Not
for OHearn. His run is unequaled,
making him a kind of The Simpsons
of the tness world. Still highly
rated, still in demand, and not about
to be canceled anytime soon.
I may not be
the most
talented guy
or the most
gifted, but Ill
outwork
anyone.
STARTING YOUNG
So how does he do it? As bodybuilder
Dave Draper used to say, The
secret is, there is no secret.
I may not be the most talented
guy or the most gifted, but Ill
outwork anyone, says OHearn. I
know the baby steps are bigger than
the leaps.
Its consistency and hard work
that do the trick, he says. And if you
put the work in, youre prepared
for the breaks when they come. OHearn had the benet of growing dad was a bodybuilder and played
And the breaks have come. OHearn up in Kirkland, WA, in a household football. I got martial arts from
admits that hes lucky not just in the of athletic role models who tutored my mom. All of my brothers and
genetics department but also in the him in weightlifting and martial sisters were athletes. I had such
random occurrences of his life. arts. I had great parents and older motivation.
The youngest of nine children, brothers and sisters, he says. My He won the teenage Washington

M I K E OH E A R N
state bodybuilding title at only 14

TRAIN INSANE years old, but he didnt limit himself
OHearn to oil-glistening posedowns. He fell
follows what in love with judo and powerlift-
he calls power
bodybuilding, ing as well. After moving south to
which has California, he became a four-time
him train like California powerlifting champion
a powerlifter
with heavy and earned the California state judo
assistance work. championship twice.
Im that
teenager doing
MITCHELL HAASETH/MGM/EVERETT COLLECTION; COURTESY OF MIKE OHEARN

what I love.
Mindset is an important part

of OHearns approach. Idoliz-
ing Bruce Lee from a young age,
OHearn learned to think big. I
tried to have a Bruce Lee mentality
where you dont set limits, you dont
imagine a ceiling, he says. I was in
INDUSTRY TITAN
OHearn played both
Thor and Titan on
American Gladiators.

M I K E OH E A R N
the right place and had the ENTER THE ULTIMATE take the plunge (it was an easy
right focus. MENTOR decision, he says) and relocated to
One of those right places was Potential met fate one night in L.A. He never left.
a gym where the young OHearn Chicago in 1990, when OHearn Suddenly, OHearn was walking in
would watch men get beneath the attended the Mr. Olympia contest the exact footsteps of his idol Arnold
bar and regularly squat 800 pounds. (one of eight won by Lee Haney). Schwarzenegger, who was also
At the time, he didnt know these Also in attendance was Joe Weider, discovered by Weider and invited
men were champion powerlifters; the godfather of bodybuilding and to L.A. And, like Arnold, OHearn
he just thought thats what guys founder of the Mr. O competition. gained a mentor who taught him
lifted. So his mental approach and I was walking through the valuable lessons not found in any
expectations were raised far above auditorium, and Joe Weider called textbook or college course.
any common standard. me over, OHearn says. He said, Id have lunch in Joes office and
That mindset, combined with his Youre a monster. Look at you. I listen to him talk, says OHearn.
work ethic and natural physical want you in the magazine. Hed tell me stories about Arnold
gifts, became a galvanizing force Weider stayed true to his word. and the old days, and Id soak up all
that drove him to develop unusual He ew OHearn out to Los Angeles that knowledge.
strength and musculature. When and photographed the young stud It paid off. Like his hero Arnold,
he got his chance to move up in the for a cover. Weeks later, Weider OHearn has tried his hand at
tness world, he was ready for offered OHearn a contract. The several entrepreneurial pursuits,
his close-up. Washington state native decided to including the adventure of starting
READY FOR WAR

OHearn regularly trains
with a rep range of one
to 30 but always keeps
the weight heavy. His
savage mindset has
helped him build what
is arguably one of the
best physiques in
the industry.

M I K E OH E A R N
his own vitamin line (Innov8

Nutraceuticals). And he continues
to act whenever possible, including
appearances in a range of television
and lm productions (e.g., Death
Becomes Her, Its Always Sunny in
Philadelphia, Workaholics) and the
upcoming lm Minkow, scheduled
for release later this year.
OHearns most visible role was on
the 2008 reboot of American Gladia-
tors, in which he played a character
called Titan. Its safe to say that the
fan base he built as Titan has proven
much more durable than the show
itself, which explains why his world-
wide tour of training seminars and
To me,
bodybuilding is
an art, not a
sport. I loved
doing it for me.
guest-posing appearances is called

The Titan Tour.
Over the years he has befriended
Arnold himself, who counseled him
on a number of subjects, including
real estate investment. OHearn has
taken advantage of Arnolds tips and
built a nice portfolio. But the core
of his identity is still bodybuilding
and tness.
After 40 years in the business, this
veteran of workouts, photo shoots,
and myriad competitions is still in
demand. His accomplishments are
so varied and span such a lengthy
time period that its difficult to
know where to place him in the
pantheon of all-time tness greats.
He made a decision long ago to stay

M I K E OH E A R N
in his lane when it came to seeking than how hard he trains or how
bodybuilding trophies, a result of much he lifts in the gym, may be the
his dedication to muscle building as true secret to his success.
an aesthetic pursuit. Even today when I train at Golds
To me, bodybuilding is an art, Gym in the morning, Im that
not a sport, he says. I made the 14-year-old kid doing what I love,
physique I wanted. I loved doing it he says. I believe in what Warren
for me, not to appease the judges or Buffett says, that you should ask
anybody else. Its my art piece. yourself, If I didnt need to make
More than anything, OHearn money, what would I do? Whatever
loves what he does. And that, more that is, do it.

LEARN MORE
MIKE OHEARNS LEGS WORKOUT
perf
BACK
SQUAT
7 SETS 5 REPS
OHearn says:
Use all forms
of the squat
low bar, high
bar, narrow
stance, and
wide stance
at various
times to hit all
areas of your
legs.
LEG
EXTENSION
4 SETS 10 REPS
OHearn says:
Hold the con-
traction at the
peak of the
movement for
a beat. This ups
the time-under-
tension of the
muscle, which
leads to larger,
more dened
quads.
AUGMENT YOUR
WORKOUT WITH
THESE SUPPS
1 2 3 5 6 (1-2) Rejuven8 AM
and PM, (3) Elev8, (4)
Hydr8, (5) Isol8, and (6)
Regener8.
FOR MORE INFO, GO

TO facebook.com/
innov8athlete or follow
@innov8athlete
on Instagram
4
HACK
SQUAT
4 SETS 12 REPS
OHearn says:
Place your feet
farther apart or
closer together
and lower or
higher to target
different parts
LEG PRESS 3 SETS 30 REPS LYING LEG CURL 4 SETS 20 REPS
of your quads
OHearn says: Heavy leg presses can lead to OHearn says: Make sure your hips dont
outside, inside,
pain in your knees. To combat this, lower the come off of the pad during the movement,
and the tear-
weight until your lower legs are at 90 degrees, as this takes the tension off of the ham-
drop.
then press back up. strings.
FOR MORE INFO, go to innov8athlete.com or follow
the company at facebook.com/innov8athlete or
@innov8athlete on Instagram
FITNESS LEGEND
Mike
The Titan
OHearn
TRAIN LIKE... ASS KICKER OVER 40 FEATS OF STRENGTH
Six-time Mr. Olympia winner Writer, actor, musician, and Chuck Liddell has Hollywood How to whack a home run in your next
Phil Heath, p44. avid lifter Henry Rollins, p46. in a choke hold, p50. rec softball game, p52.
WATCH
DOM AND LETTYS HONEYMOON
The Fate of is officially over when a new hottie

(Charlize Theron) persuades Dom to
betray his family. But what youre really
M AT T K ENNEDY/ 2 0 16 UNI V ERS A L
STUDIOS. ALL RIGHTS RESERVED
there to see is Hobbs (Dwayne Johnson)
the Furious
The latest chapter in the wildly popular,
and Deckard (Jason Statham) having an
epic prison brawl, followed by a car-
chase scene that takes place on ice.
Yep, on ice. Oh, and Tej (Ludacris) goes
ludicrous with a wrecking ball on some
cop cruisers. We bet those coppers
action-packed franchise premieres April 14 were furious.
EDGE HOT LIST
WATCH
BETTER
CALL SAUL
QWill we finally witness down-on-his-luck
attorney Jimmy McGill make the transition
SPORTS into money-laundering criminal lawyer Saul
Goodman in Season 3? Nobody knows. What
2019 PAN AMERICAN GAMES we do know is that Slippin Jimmys world will
be populated with many recognizable faces
Q from the Breaking Bad universe. Most
notably, Giancarlo Esposito will reprise his
role as the enigmatic and ruthless fast-food
mogul Gus Fring. Plus, rumor has it that
Aaron Paul is itching for a cameo, too. To
that, all we can say is, Yeah, bitch!
April 10 at 10 p.m. ET on AMC
RECOVER READ LISTEN

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Total Dom-ination
Australian
tough-guy actor
DOMINIC PURCELL
keeps his edge
onscreen with weight
WATCH
training, surfing, and
the occasional lager
BY SHAWN DONNELLY
DOMINIC PURCELL HAS
always been pretty damn
muscular, and this past summer,
that might have saved his life.
The Australian actor was in
Morocco shooting a scene for the
new season of Prison Break when
a massive iron bar fell 20 feet and
landed on his head.
Blood was pouring everywhere,
recalls Purcell. I felt a pain I cant
put into words. It was more of a
shock. The stunt guy came running
over and was freaking out. He said,
Your scalp is split in three places.
I can see your skull. I saw this
shadow off of my cheek. I said,
Whats that? He said, Thats your
nose. I thought I was going to die.
It was kind of hilarious. I was like,
Wow, this is how it ends? In
Morocco? How fucking weird
is that?
Purcell was rushed to a hospital
and treated for his injurieswhich
included a broken nose in three
spots. (See the gnarly photos on
page 40.)
The doctor told me that most
people would have died or broken
their neck, but I didnt because of
all the muscle in my neck and back
from years of rugby, surfing, and heart. Slipping back into it wasnt a Ill still look pissed, he says.
training, says Purcell. problem at all. People will ask, Whats wrong?
Near-death experiences aside, Of course, Purcell wouldnt have Im like, Nothing, Im thinking about
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Its a joy, admits Purcell. That admits he has a resting bitch face. When hes away from his Los
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WHERE HAVE
I SEEN YOU?
Purcells big break happened
when a casting agent saw him
in the waiting room of an agency
and hired him for a cigarette
commercial. He later went on to
star in these fine projects.
or other projects like Legends of therapy couch, explains Purcell. PRISON BREAK
Tomorrow (which coincidentally Its my way to escape. As Lincoln Burrows, a man wrongly
MAARTEN DE BOER/GETTY IMAGES; COURTESY OF DOMINIC PURCELL
teamed Purcell up with Prison On the food side, Purcell accused of murder.
Break co-star Wentworth Miller), practices a variation of the
LEGENDS OF TOMORROW
Purcell is in the hotel gym doing 40 Warrior Dietwhich relies on As comic-book villain Mick Rory
minutes of high-intensity training controlled fasting and having your (aka Heat Wave).
five days a week. food intake consist primarily of one
When I was younger I loved big meal a day. He starts with KILLER ELITE
Gained 45 pounds to play a
doing the big compound move- coffee at 6 a.m. Then after hitting
mercenary alongside fellow
ments, like squats, says Purcell. the gym, hell graze on fruits, nuts, badass Robert De Niro.
Doing them feels great and and a nonsugary protein shake or
increases your testosterone. I love Bulletproof Coffee. At night, hell BLADE: TRINITY
it. But Im 47 now, and my lower have his big meal, which usually As a vampire opposite Ryan
Reynolds and Wesley Snipes.
back is a mess. I still feel like Im consists of fish and salad. For
30, but my training has changed in dessert, he likes to down a couple YOPLAIT COMMERCIALS
that I dont lift as heavy. of beersbut not Fosters. Sampling yogurt and deadpanning
When hes back in L.A., he likes to No, mate, thats bullshit, he it to hilarious effect.
surf as much as he can. Its my says. I like Stella.

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EDGE TRAIN LIKE
Phil Heath
The six-time Mr. Olympia
winner walks the line
between monstrous
size and aesthetic
proportions. Heres
how he does it.
BY ROSE MCNULTY
YOULL NEVER BE AS
massive as six-time Mr. O Phil
Heath, but using his training
methods can help you spur crazy
growth while keeping an aesthetic
physique. We spoke to Heaths
trainer, Hany Rambod, who also
trained four-time Mr. O Jay Cutler
and three-time Mens Physique
Olympia champ Jeremy Buendia.
Here are the secrets he used
to help build the best bodies in
the industry.
TRAINING
Despite being on the road for a week
each month, Heath typically trains
five to six days per week. He follows
a traditional body-part split, working
his chest, back, legs, shoulders, and
arms on separate days. Abs are
sprinkled in on random training
days but are always worked first,
according to Rambod. RAMBODS FIVE KEYS
STATIC SETS The trainer who helped Heath achieve the best physique in the world of
Time under tension (TUT)the bodybuilding offers five essentials for success in the gym
amount of time that a muscle is
1. STAY have a good plan, using different ing to creating a
under stressis an important factor CONSISTENT says Rambod. techniques, alter budget. You
for muscle growth. More tension Aim for five Magazines like aspects of training cant save if
days of Muscle & Fitness every three to five you dont watch
means more size. This is why 45-minute ses- have plenty of use- weeks to continue your spending.
leading up to the 2016 Mr. Olympia sions, Rambod ful workout tips and breaking through
competition, Rambod had Heath says. You dont programs for way plateaus. 5. BE COACHABLE
need to live at less than the cost To achieve success,
implement static sets into his the gym, but of a professional 4. EAT CLEAN you need to absorb
training. Heath would perform sets your muscles trainer. Find one, You can have the new info like a
of one-arm lateral raises, holding the should be start it, and make best training in the sponge. When you
exhausted by sure you finish it. world, but if youre work with somebody
nonworking arm straight out at his the end of your not resting and eat- who is coachable,
side while the working side moves workout. 3. CHANGE IT UP ing properly, youre the skys the limit,
Whether its high not going to get your he says.
weight through the full range. This 2. DEVISE A volume to low gains, explains
forced Heath to accumulate more PLAN volume, shortening Rambod, who com-
TUT than he would if performing You need to your rest period, or pares calorie count-
standard sets.
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EDGE TRAIN LIKE PHIL HEATH
LADDER SETS
Ladders sets, in which the lifter
progressively increases his range of
motion on an exercise after each
rep, is another technique that
Rambod used to increase Heaths
TUT. To do it, perform an exercise,
like the barbell front raise, for half of
the normal range of motion. After
each rep, increase your range of
motion by three to four inches
until you reach the full range. The
goal is to push past the point of
failure and to work different angles
that his muscles arent used to,
explains Rambod.
FST-7
Rambods FST-7 system, in which the
lifter performs seven sets of 10 to 12
reps with only 30 seconds of rest,
stretches out the deep muscle
fasciaa bundle of dense, fibrous
connective tissue that surrounds the
muscleand increases the muscles
room for growth. Using the method
with isolation exercises better
targets the muscle.
CARDIO
Leading up to competition, Heath
performs 30 minutes of either
intervals or steady-state cardio in
the morning, and then another
30-minute session in the afternoon.
He usually sticks to the StairMaster
and treadmill but will mix in battle consisting of 75 grams of whey
ropes for a change of pace. protein isolate.
PHIL HEATHS
BACK
DIET RECOVERY WORKOUT
Heath eats every three to four Because bodybuilders boast an
hours. He also weighs all his food, unusual amount of muscle tissue,
taking in 10 ounces of lean protein they are more susceptible to getting
and 75 grams of carbs per meal. knots and accumulating a lot of scar
tissue, which, over time, can impinge
SUPPLEMENTS nerves and cause chronic pain. For
Heath takes branched-chain amino this reason, Heath always foam rolls
acids (BCAAs) to prevent muscle and stretches pre and post-
fatigue and to promote protein workout. But thats not enough for
synthesis throughout the day; the 280-pound mass monster. Heath
glutamine helps keep him from also gets weekly deep-tissue
becoming catabolicmeaning massages, visits a chiropractor and
losing musclewhile a pre-workout acupuncturist, and uses electronic
supp featuring nitric oxide shuttles muscle stimulation to aid recovery.
nutrients to his muscles by The goal is to reduce inflammation
increasing blood flow. and improve blood circulation, which
Immediately post-workout, he better prepares the body to deliver
consumes a protein shake nutrients to muscles.

TO PERFECT MY BODY
I CHALLENGE
MY LIMITS
KEVIN ROY
WILDLAND FIREFIGHTER
@k_roy_bodybuilder
Read Kevins story at
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Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2017
EDGE ASS KICKER
One-
Man
Band
Musician, actor,
writer, and crazy,
inspirational dude
HENRY ROLLINS
has a message for
millennials: Shut up
and listen!
BY ANDREW GUTMAN
HENRY ROLLINS IS A
fervent workaholic who has been
addicted to achievement since the
first time he picked up a weight.
And hes carried those lessons into
all facets of his life, consistently
defining and redefining himself with
every new project he takes on.
Best known as the lead singer of
the 80s punk rock band Black Flag,
Rollins also pens a weekly column
for LA Weekly, hosts a podcast,
Henry & Heidi, has more than 50
film credits to his name, and tours
the country relaying tales of his
travels and the lessons hes learned
along the way. Or, as he puts it, Im throw it around the room. That selecting weight is if I cant lift it
just a monkey looking for the next was a huge deal for me because I 10 times, then I take it down.
vine to swing from. felt such a sense of achievement.
Ever since then, Ive been applying Do you still run eight miles
M&F: How did you get into that lesson to everything I do. before your performances?
weight training? No. My knees left the building
ROLLINS: My high school teacher You recently turned 56. years ago. But on tour I still like to
Mr. Pepperman told me, Youre How do you approach the keep my mind hard and get my
skinny. Im going to teach you how gym nowadays? heart rate up, so Ill get on the
to lift weights, and youre going to At this point my goal is longevity. elliptical and stationary bike for
do everything I say. So, I went to I want to keep my body in shape, 30 minutes each. Hours later its
Sears and bought a sand-filled whichhopefullywill keep my mind showtime, and, man, Im not afraid
weight set. I did everything he told limber, so I can continue doing of anything. Thats why the
me to docompound lifts, curls, stuff five, even seven years after workout is so important on the
and stuff like that. Eventually, I my use-by date. Its not about road, to combat depression and a
could take that weight set and lifting heavy. My general rule for feeling of nonachievement.
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EDGE ASS KICKER
Back when you trained in
powerlifting, what was your
best lift?
I could always pull up a lot of
weight, way up to the high 500s. I
think my best was 565, and I did it
for two. I could have done more. I
pulled that very easily.
What one piece of advice

would you give the
20-year-old you?
Listen more, talk less. Dont be so
judgmental. Be as patient as
possible. And be careful not to
burn any bridges, because you
might have to walk back across
one day.
LISTEN UP
Youre involved in so
many professions
music, spoken-word
tours, radio. How
would you define
yourself?
Im an output machine; I like to
make stuff. I dont do it for the
money or the fame or the ap-
plause; I like to get it done, to
be in motion. I like to bite off
more than I can chew. Thats
why I try to maintain a schedule
that I can barely keep up with.
At what moment in your career

did you suddenly feel as though
youd really made it?
The first time I got enough money
to pay my rent for a year in
advance. Not having that Damocles
sword hanging over my head was
a big deal.
Any big regrets?

Ill always be mad I didnt use my
ticket to see Thin Lizzy open for
Queen in 1976. I had a ticket, but I of burning wood. My mind was so What do you hope people
stayed home insteadI had so blown by the end of a day there get out of your work?
much homework to do that night. that I was unable to write in my By talking about your own life,
journal. I couldnt form words. I you pump people up, maybe
Youve been to more than was so mentally exhausted; all I end up inspiring them to make
L I N D S AY B R I C E / G E T T Y I M A G E S
100 countries and all seven could do was collapse into bed. If I more of theirs. I like hearing
continents. Whats your were president, Id be signing up that I helped someone get up off
biggest takeaway from all young people to get passports and his ass and get over his fear, or
that travel? go work in programs outside of whatever it might be that kept him
I remember the first time I went to America. It would be great for a from doing something amazing.
India. Nothing in my life prepared 19-year-old to, say, go help build a Thats the best payoff for any of
me for that. I saw a man on a pile bridge in Guatemala. this stuff.

WHEN THE GAME GETS TOUGH, ONLY THE
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SURVIVE
VERNON DAVIS
CHAMPION ALL-PRO TIGHT END, WASHINGTON
@vernondavis85
Read Vernons story at
MUSCLETECH.COM
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INCREASE MUSCLE SIZE ENHANCE STRENGTH IMPROVE RECOVERY
EDGE OVER 40 FOLLOW CHUCK
Cool as Ice
Retired UFC fighter CHUCK LIDDELL is looking
to put Hollywood in a choke hold BY JEFF TOMKO
FORMER LIGHT-HEAVYWEIGHT CHAMP and UFC Hall
of Famer Chuck the Iceman Liddell helped the UFC transition
from spectacle to sport, thanks to his brutal slugfests. Now, the
47-year-old is making a transition of his own, from the Octagon to
the big screen, where he plays an MMA champion in the forthcoming
indie thriller Choke Hold.
M&F: Whats the best Is preparation for a role

all-time UFC rivalry: different from prepping
Liddell-Couture or for a UFC fight?
McGregor-Diaz? Its kind of like a fight
CL: The newest rivalry is camp: You get ready,
interesting, but it depends on train for it, and then
who you talk to, I guess. But me go perform. Acting
and Randy makes sense. is a skill that you
have to work on.
Any guy you wish you Ive been working
wouldve fought? on it for a while,
Jon Jones. My style matches and I still feel like Ive
up with his. Hes good at making got a long way to go.
guys fight where he wants them
to, and he wouldnt be able to do Do you ever feel
that with me. Hed be stuck on typecast always
his feet, getting punched or playing the tough
exchanging punches, and I dont guy? Like, playing MMA
JOSH HEDGES/ZUFFA LLC/GET T Y IMAGES

think he hits hard enough to champion Marco Reign in
punch with me. Not in my prime, Choke Hold is something
for sure. you probably had no
trouble doing, right?
How is your training Yeah. That kind of stuff is easy
different today? for me because Im used to acting
I try to stay in shape, though it like that for people. My friends
doesnt compare with how I will be like, Hey, its my friends
trained for fights. Recently birthday, go pretend like youre
I trained with one of my buddies mad at him. Get him scared. I
and a bunch of top 10 fighters, think its funny. Im used to doing
and I had to split early. I sat down that kind of acting.
and couldnt see for about 10
minutes. I was like, Oh, shit, I Whos the best Iceman:
never want to get in that shape Chuck Liddell, NBA Hall of
again. So coming straight back Famer George Gervin, or
to train with guys who are getting Val Kilmers character in
ready for fightsprobably not the Top Gun?
smartest move. But l plan to stay Thats a tough one, but Im
in decent shape year-round. going to have to pick me.

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Read Santis story at
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HOW TO
HIT A HOME RUN
Blow away your co-workers and
pals with a ball-cracking, home-run-
whacking swing this softball season
BY ADAM BIBLE
YEAH, ITS NO FUN being picked last for a team.
And when its softball with your buds or co-workers, its
even worse. (Yo, Betty Crocker makes a better batter
than you!) But with these tips from pro hitting coach
and founder of the Hitting Vault, Matt Lisle, thatll never
happen again.
The secret to smacking dingers and running up your
OPS, says Lislewhos spent years
teaching the ins and outs of high-
powered batting to MLB playersis
mastering the basics. Swing the MUSCLES
bat athletically, in the proper ENGAGED:
sequencecore firing first, and the
hands and arms following, he
explains, not the other way around.
Focus on turning your navel toward
the pitcher, ahead of your shoulders,
to unlock real power.
Follow these steps to hit a homer.
STEP 1: Step tall into STEP 2: Center your STEP 3: Turn your core STEP 4: Finish your
PAUL BR A D BURY/G E T T Y IM AG ES
the batters box. Place weight over the space quickly when your front swing by hitting through
feet shoulder-width apart between your feet. Keep foot hits the dirtimagine the ball. Continue to fully
near the back line. Your your eye on the ball and youre stepping on the gas rotate your torso to
hands should be nearly shift your weight from your pedal in a drag raceand increase power, showing
level with your rear back side into your front let it get ahead of your your back to the plate.
shoulder, the bats knob side. Stride out deliberately shoulders.
pointing down. as the ball comes in.
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MONTHLY MOVE INSTANT MUSCLE CROSSFIT FORM CHECK
Perform pushups on a hex bar to Build huge arms and lats without To kip or not to kip? We have the Your squat sucks. But dont worry,
spare your wrists, p60. touching a single weight, p64. answer to the question, p74. we have xes for you, p76.
BETTER
OFF SLED
On the Prowl
PHOTOGRAPHS BY PER BERNAL
TRAIN PROWLER
STILL LOOKING FOR
ways to ditch the treadmill,
stationary bike, or elliptical
1 2
machine? Load up a
Prowler and start pushing
(and pulling). Doing so with
a heavy-ass sled will burn
massive amounts of
calories and recruit a
major amount of upper-
and lower-body muscles.
Hows that for breaking up
the monotony?
DIRECTIONS
Perform one of these
exercises at the end of
your workout. Start
with six sets of 25 yards,
and focus on gradually
increasing the amount
of weight each time.
1. SLED POWER ROW

Why: This twist on a tra-
ditional row forces you to
use your entire body to
move the weight, which will
pack size onto your back
and increase pulling power. FORM
Do it: With a handle in
each hand and your palms
CHECK
facing each other, step
backward to create full
tension. Get into a squat
position, and then explode
into a standing position,
rowing the sled toward you.
Muscles worked:
Latissimus dorsi, glutes,
hamstrings, quadriceps
2. SLED WALKOUT
Why: A cross between a
bear crawl and a plank, the
sled walkout overloads your
core and upper body as you
fight to drag the weighted
sled behind you.
Do it: Begin in a pushup 3
position and hook your feet
onto the front of the sled.
With a neutral back and
your head up, walk forward
with your hands, dragging
the sled behind you.
Muscles worked:
Deltoids, anterior and
posterior core, hip flexors
GROOMING BY KAREN PANG

FOR MORE
3. BACKWARD
SLED DRAG
Why: Dragging a
heavy sled recruits major
amounts of muscle in your
quads and back, as you
drive yourself backward
and fight to keep yourself
upright. Load up the sled
with plenty of weight.
Do it: Attach either a
suspension trainer or battle
rope to the end of a sled.
Grip tight and walk back-
ward to create tension.
Squeeze your shoulder
blades together and begin
to walk backward, driving
the weight with your legs.
Muscles worked:
Quadriceps, upper back,
lower back
4. LATERAL
SLED SHUFFLE
Why: Your core is
designed to resist rotational
movement and stabilize
your body, so walking
laterally while pulling a
heavy sled is a surefire way
to recruit your obliques.
Do it: Attach a suspen-
sion trainer to a sled and
hold the handles with a
two-hand, interlocked grip.
4 Fully extend your arms
away from your body and
shuffle to one side while
maintaining full extension
of your arms.
Muscles worked:
Deltoids, obliques,
abductors and adductors
5. SLED SPRINT
(SHOWN ON PAGE 55)
Why: Sprints are known
as the holy grail of fat loss,
as they jack up your meta-
bolic rate and prime your
body to burn calories
throughout the day. Adding
weight ups the ante by
increasing the demand
on your body. Youll burn
more calories and develop
lower-body power.
Do it: Place your hands on
the bars at shoulder height
with the sled in contact with
your body. From a dead
start, explode forward,
pushing with your legs
and keeping your head up.
Muscles worked: Chest,
deltoids, quadriceps,
hamstrings, anterior core
APRIL 2017 MUSCLE & FITNESS 57

TRAIN FITNESS NEWS
MOVE IT
TRAIN
FEEL
THE
FLOW
Q
CARDIO
TAKE THE STAIRS
Q Scientists at McMaster University in
Canada had subjects perform two dif-
ferent 10-minute workouts three times
LOWER RISK
SIMON-MCDERMOTT JOHNSON; GETTY IMAGES (3)
per week. The first phase had subjects

go all out on a StairMaster for three OF DEATH
sessions of 20 seconds each. The sec-
QA WORKOUT PER DAY
ond experiment had them run one or
Scientists at the University of Sydney in
two flights of stairs in the same man-
Australia analyzed a mass of data on more
ner, but for three 60-second periods.
than 60,000 people and discovered that
Both protocols increased peak oxygen
active adultsthose who logged 150
uptake, by 12% in the first phase, and
minutes of moderate exercise or
by 7% in the second, indicating that
75 minutes of vigorous exercise each
just 30 minutes of stairclimbing can
weekhad about a 30% lower risk of death
improve cardiovascular health.
from all causes than adults who never got
off their lazy asses.

FOR THE LATEST
BELONG
JOIN A GYM
QExercise researchers at
Iowa State University used
data on more than 400 sub-
jects to compare those who
belonged to a gym with those
who didnt. The results found
that 75% of the gym-
membership holders met the
U.S. recommended physical
activity guidelines, while only
18% of nonmembers met that
FOCUS standard. Gym-joiners also
had a smaller waist, and a
STOP PHONING IT IN lower resting heart rate (by
QResearchers at Hiram College in Ohio ana- five beats per minute).
lyzed 45 college students as they worked out
while texting, talking, or listening to tunes. A
separate control group did calisthenics and/or
20
cardio without phones. Unsurprisingly, swip-
ing right midworkout makes it harder to focus MINUTES OF EXERCISE
on your pushups and burpees. Texting also QResearchers at UC San Diego School of Medicine
reduces postural stabilitythe egghead term found that just one 20-minute bout of exercisein
for how well you can stay balancedby 45%, this case, running at a moderate pace on the
the researchers found, and talking on the treadmillwas all that was needed to boost your
phone midexercise hurts balance by 19%. immune system by 5%.
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TRAIN MOVE OF THE MONTH
What the Hex?

The hex bar can
be used for more
than deadlifts, QUICK
TIP
including joint-
friendly pushups
BY ANDREW GUTMAN
MOST PEOPLE SAVE
the hex baraka the trap
baronly for deadlifts. A
smart move, considering
that its hexagonal design
and elevated handles
allow taller lifters to pull
from a more comfortable
distance, with the weight
sitting at their sides, as
opposed to in front, which
is more mechanically
natural. But the hex bar
can be used for more
exercises than just the
deadlift, such as floor
presses, farmers walks,
bentover rows, and
pushups.
With pushups, adding
plates to the hex bar
causes the bar to tilt
forward and backward,
forcing you to stabilize
yourself, leading to
increased activation in
your core and triceps,
explains Eric Pellini, a Tier
X trainer at Equinox in
Greenwich, CT.
Whats more, the neutral
grip (palms facing each
other) helps alleviate wrist
pain compared with the
discomfort someone might
experience when doing HOW TO DO IT
standard pushups with the
GROOMING BY ALEXA GOULD
wrists flexed. Performing

Place a Allow yourself to Explode back up,
pushups on your knuckles 1 45-pound plate 2 stabilize, then lower 3 working to keep the
or parallette bars will also on each side of the bar. yourself, keeping your bar from tilting forward or
allow for a neutral hand Get in a pushup position core tight and your back backward.
position, but you wont with your hands in the straight, until your arms
achieve the same level of middle of each handle. break parallel.
core activation.
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TRAIN 20-MINUTE MUSCLE
Armed
and
Ready
Pick your pairings
wisely to optimize
arm growth
BY LEE BOYCE, C.P.T.
SINCE THE MUSCLES IN

your armslike the lateral, medial,
and long heads of your tris, and
short and long heads of your bis
are relatively small compared with
other muscle groups, you can train
them quickly. But think big when
training armsas in big compound
lifts like chinups and close-grip
bench presses. Theyll stimulate
multiple muscle groups, burn more
calories, and allow you to overload
smaller muscles with more weight
than if you did iso moves. Following
up with hammer curls and French
presses forces a pump, shuttling
nutrients to the muscle to aid
recovery and growth.
SPEED SESSION
ARMS IN 20
Perform each superset for five rounds,
resting 60 seconds between rounds,
before moving on to the next pairing.
FORM EXERCISE REPS
CHECK *
A2) EZ-bar French Press 10
B2) Close-grip 10
Bench Press
*As many reps as possible.

TO GET MASSIVE, YOU HAVE TO GO MOLECULAR.
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TRAIN INSTANT MUSCLE
Prime BUILD
A BASE
Climb
Climb rope for an upper body that
will look as good as it performs
BY BRADFORD COOKE, C.S.C.S.
CLIMBING ROPE keeps constant tension on your
muscles and effectively trains both your back and
bis as well as lat pulldowns or curls. If you havent
shimmied up a rope since high school phys ed, use
our CliffsNotes to work it into your training routine.
HOW TO
CLIMB ROPE
Firmly grab a rope with your elbows bent
and arms close to the midline of your body.
Pull yourself up, and with each pull try to
reach equal distance with each hand to
avoid muscular imbalances. And remember:
You have to come back down slowly. VARIATIONS
Q
CLIMBING 101
Warm up the hands, wrists, and
elbows before climbing, as it
stresses these areas.
Climbing places a demand on

your central nervous system
like deadliftsso perform it one to
three times per week in place of
your normal back and bis training. Q
Q
DO THEM
Timed sets: Set a timer for 10
minutes and climb up and down
as many times as possible, resting as
needed between sets. Progressively Q
lengthen the time of the set or try to
increase your number of climbs.
Ladder method: Climb one-third

of the way up the rope, then rest.
Then climb halfway up and rest.
Finally, climb full length and rest. This
equals one cycle. Complete as many
cycles as possible following the same
pattern and try to beat that number Q
next time. Youll accumulate more
training volume without gassing out.
JAYS E N T U R N E R
Bunny
Azzopardi
Team Nutrishop
Athlete and a
mother of 3
Paul Buceta Photography
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TRAIN
Spare Your HOW TO DO IT

ONE-LEGGED
PLANK
Spine
Save timeand your backbonewith the
one-legged plank BY MATT PUDVAH, C.S.C.S.
FORM CHECK
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TRAIN BODY WEIGHT
Suspended Gains
Strap into a
suspension trainer
for a leg curl
that will recruit
your entire
lower body
BY ANDREW GUTMAN
GET MORE OUT OF

standard body- SLOW
weight leg curls by AND STEADY
adding a suspen-
sion trainer into the
mix. Youll recruit
more muscle and
achieve an im-
proved range of
motion, according to
Eraldo Maglara, an
N.S.C.A.-C.P.T.-certified
personal trainer and the
author of The Real
Fountain of Youth: Simple
Lifestyle Changes for
Productive Longevity.
When it comes to
engaging a multitude of
muscles in your lower
body, nothing compares
with the benefits of a
suspension trainer,
explains Maglara.
Compared with a
standard leg curl
[which works only
your hamstrings and
quadriceps], the TRX
leg curl engages the
abdominals, back,
hamstrings, hips, and HOW TO DO IT
your lower legs.
Set the straps to Drive your heels Extend your legs
midlength, then down and bend back toward the
FOR MORE place your feet in the your knees. Thrust your anchor, finishing with your
cradles underneath the hips toward the ceiling and knees slightly bent in the
anchor and rest your squeeze your glutes hard down position.
hands at your sides. at the top of the exercise.

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MuscleTech is Americas #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present. Facebook logo is owned by
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TRAIN TEAM PERFORMIX
In fitness and
in life, these
Performix athletes
embody self-
motivation and
determination
BY SHAWN DONNELLY
A CURSORY GLANCE
at the photos of Jay
Maryniak, Mike Vazquez,
Scott Mathison, and
Andy Speer demonstrate
something obviousall four
guys possess the self-
motivation to train hard
and live fit. Yet what the
photos dont tell us is that,
beyond outward appear-
ances, the backgrounds of
these men differ vastly:
One is a capable break-
dancer; another has
overcome substance
abuse. Theres an aspiring
actor, and one of the most
in-demand personal JAY MARYNIAK
trainers in New York City.
So its fitting that the
quartet found themselves
aligned on Team Performix.
First recognized as an
innovative supp company
that created Terra Intel-
ligent Dosing technology
which ensures that
athletes receive consistent
supplementation through-
out the day and never
experience an energy
crashthe Performix brand
has expanded its reach by
finding driven athletes with
unique perspectives and
personalities.

NEED MORE
Fitness is a lifestyle, Speer

says. Its about consistency
over years.
ANDY SPEER
SCOTT MATHISON
MIKE VAZQUEZ

TRAIN POWER LEARN MORE
PAP It Off
Post-Activation
PAP
TRAINING
Potentiation will help
you jump higher and
sprint faster
BY CARWYN SHARP, PH.D.
MANY PEOPLE BELIEVE
that speed and jumping
proficiency are natural abilities
that cant be enhanced. Theyre
wrong. By employing a tech-
nique known as Post-Activation
Potentiation (PAP), you can add
inches to your vertical leap,
reduce your 40-yard-dash time,
and boost your explosiveness.
WHAT IT IS
PAP is a phenomenon in which
heavy preloading of a muscle
group results in a short-term
increase in power. So, if you
perform a heavy lift and then
jump or sprint, youll jump
higher or sprint faster.
HOW IT WORKS
Performing an initial heavy lift
recruits more fast-twitch and
slow-twitch muscle fibers,
increasing your rate of force
development (RFD). Recruiting
more muscle fibers more
quickly increases power and
explosiveness.
BUT KEEP IN MIND

The first movement must mimic
the second. You must lift the
weight as quickly as you can.
POST-ACTIVATION POTENTIATION
Dont lift to failure; doing so will
take away from your ability to Three PAP combos for explosive strength:
perform well on the second
exercise. Lastly, use minimal SQUAT + JUMP PUSH + SPRINT PRESS + PASS
Back Squat: 3x3 at Sled Push: 3x10 yards Bench Press: 3x2 at
rest between movements. 80% of 1-rep max (1RM) (load sled with at least 1.5 85% of 1RM
Rest 1 minute times your body weight) Rest 1 minute
Depth Jump or Sprint: 3x20 yards (do Medicine Ball Chest
SHUTTERSTOCK
CARWYN SHARP Box Jump: 3x5 not rest between moves; Pass (3x5) or
is the chief science officer for the let go of sled and begin Plyo Pushup (3x3)
National Strength and Conditioning sprinting)
Association (N.S.C.A.).

TRAIN CROSSFIT INFUSION FOR MORE
BUILD UP
Kipping It Real
Is kipping a waste of time, or are you missing
out by neglecting this CrossFit technique? WORKOUT
BY JOE WUEBBEN
Directions: Perform the following
pullup complex every minute on the
IF THERES ONE EXERCISE reps (elite-level competitors can minute for 10 minutes. If your form
CrossFitters catch the most flack complete 50 to 100 reps) and breaks down at any point, sit out for
for, its the kipping pullupa pullup increase the intensity of their the next minute.
with a little (or a lot of) body workouts of the day (WODs).
Englishas opposed to a strict So when should the kipping pullup EXERCISE REPS
pullup, in which momentum is be integrated into your routine? If
removed from the equation. youre trying to get stronger and
Non-CrossFitters scoff at kipping build muscle, do strict pullups, Strict Chest-to-bar Pullup 3
because it takes tension off the says Craig Hysell, owner of * 4
muscle, therefore making it an CrossFit Hilton in South Carolina. *If you want to try kipping, Hysell
ineffective mass builder. If youre training for a CrossFit recommends subbing it out for the
CrossFitters, however, use competition, performing strict and strict pullups.
kipping as a way to bang out more kipping pullups is a good idea.
74 MUSCLE & FITNESS APRIL 2017 JA M E S FA R R E L L

TRAIN FORM CHECK
1 SQUAT
STUMBLES
OVERARCHING
1 While your back will never
be entirely neutral during a
squat, overarching creates
instability in your lumbar
spine, lessening your ability
to handle heavy weight. This
often stems from not bracing
2 your core.
5
2 THE WRONG GRIP

Your grip could be the
difference between a personal
record and a missed lift. Place
3 your hands as close to your
shoulders as possible while
still being able to pull your
elbows down toward the floor.
This creates a stable base and
keeps your torso upright.
3 YOUR BUTT WINKS

A butt winkwhen a
lifters hips dip down and in at
4 HOW the bottom of a squatis
TO BRACE caused by poor hip mobility,
decreasing force production
and risking injury of your lower
back. Try the pigeon stretch:
On all fours, rest your left leg
behind you, bringing your right
leg in front of you, and rotate
it so that it is flat on the
ground at a 90-degree angle.
Lean forward to increase the
stretch. Hold for 90 seconds
per side.
4 KNEE VALGUS
5 Reasons
Knee valguswhen the
knees cave inward as you
explode out of the holeis
common for guys with weak
hips and glutes, as theyre not
Your Squat
able to keep the knees
rotated outward. You wont be
able to lift as much weight,
since your form is off, and
youll risk injury in your
Sucks
ligaments. Wrap one mini
band around your knees, and
then walk laterally, keeping
your feet apart. Do this before
every squat workout.
Even if youre an all-star squatter, keep a lookout for

these five common blunders BY BRAD BALDWIN, C.S.C.S. 5 YOURE TOO SLOW
Increase power by
focusing on moving any load
COMMONLY REFERRED so often with such a taxing move less than 60% of your one-
to as the king of leg exercises, the since even the slightest screwup can rep max as fast as you can
GETTY IMAGES
squat is a go-to for building strength, lead to major injury. Here are five during the warmup sets of
your squat workouts.
power, and mass. But its important problems you didnt know you might
to give yourself a form check every have and how to fix them.

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RECIPE OF THE MONTH FAST FEAST FOOD FIGHT FOOD ID
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high-protein salmon dish, p82. get shredded? Not us, p84. pancakes or French toast? p88. to boost metabolism, p90.
WHATS IN THE FRIDGE THIS MONTH
A recent study shows

that nuts can improve
your chances of
avoiding cancer
H E N N I N G K . V. V O G E L S A N G / L I E C H T E N S T E I N G
/ GEETTTTYY I M
I MAAGGEESS
EAT NEWS
ANTI-AGING
CAFFEINE
MAY
FIGHT
AGING
QRegularly consuming
caffeine may help
reduce levels of a pro-
tein linked to inflamma-
tion, according to a
multipart study from
Stanford University. An
NUTRITION inflammatory protein
that can accumulate as
WHY YOU you age and is tied to
SHOULD greater risk for hard-
HEART ened arteries, high blood
BREAKFAST pressure, and early
death was found in lower
Q The American Heart levels in subjects who
Association says people reported drinking more
who regularly eat break- caffeinated beverages.
fast have a lower risk of Researchers tested
heart disease. For the whether caffeine can
2030% of people who nullify the protein by
skip a morning meal? Well, adding caffeine and
obesity and diabetes risk inflammatory com-
goes up. The American pounds to human
Medical Association also immune cells
noticed a connection in petri dishes. The
between intermittent result? The caffeine
fastingevery other day actually prevented
or one to two times a the compounds
weekand weight loss in from creating cell
the short term. inflammation. So
drink up.
FEWER
CALORIES FAST FOOD
QSKIP SWEETENERS:
Twelve years worth of
data from the National SLOW DOWN ON
Health and Nutrition
Examination Survey
FAST FOOD
showed that more than Q
half of American adults
drink coffee daily and
67% of them put sugar,
cream, milk, or other
calorie-rich ingredients
into it. Black-coffee
drinkers consumed
roughly 69 fewer calories
on average per day.

FOR MORE
EAT RECIPE OF THE MONTH
WHAT
YOULL
NEED SALMON
CURRY
1.
2.
3.
Curry in a
Hurry
Just four ready-to-go foods are all you need for a quick,
NUTRITION
PER SERVING
389
healthy, muscle-friendly meal BY MATTHEW KADEY, R.D. CALORIES
30g
PROTEIN
31g
CARBS
16g
FAT
WHY NOT YOU?
Meet Paul
NOTHING compares to the knowledge and information the ISSA provides.

After going through vigorous schooling and other fitness programs, I
still found myself learning and reflecting on all the new information the
Fitness Nutrition Certification course provides. I couldnt be happier about
switching to the ISSA to continue my fitness education.
My love and passion for helping others live a healthy, happy life through
proper exercise and good nutrition, led me to start my online training
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I like science, so I love how the ISSA takes that approach, by providing
research and proven studies that go deep into the Exercise Science
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transition to the ISSA has opened many doors, increased my
clientele, and even taught me how to run a successful and
profitable business. Im so pleased I chose the ISSA as my leader
in fitness nutrition education.
ran
inh T
Paul Hovan Jr. ISSA SFN lie M
HovHustleFitness.com
Nata
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This healthy burger dish is packed with protein,
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EAT FAST FEAST
Breaking Good
Make a perfect food even better
POWER
with this healthy recipe PLANT
BY MATTHEW KADEY, R.D.
IF YOURE LOOKING FOR
the ultimate health food,
eggs stand alone. Their
protein is complete (they
have all nine essential amino
acids) and digests easily in
the body. Eggs also offer
healthy fats that can
prevent overeating, as well
as a bevy of compounds
associated with muscle,
performance, and health.
In fact, according to the
Mayo Clinic, eating as
many as seven eggs a
week can even prevent
strokes. So how do you
improve upon a food
thats already perfect?
You place it atop a pile of
nutrient-dense, plant-based
foods like kale, quinoa,
and sweet potatoes and
tomatoes, for a filling and
protein-packed meal.
QUINOA SWEET
POTATO BOWL
W/POACHED EGG
SERVES 4
1 cups low-sodium veg

cup quinoa
1 tbsp canola oil
1 large sweet potato, p
2 garlic cloves, minced
2 shallots, minced
1 pint cherry tomatoes 2. 4.
4 cups chopped kale
4 large eggs
1 tsp white vinegar, divided turn tender. Add garlic and shallots; cook chives, black pepper, and a couple of
STYLING BY SARAH SMART
2 oz diced feta cheese 2 minutes. Stir in cherry tomatoes and squirts of hot sauce.
2 tbsp chopped chives kale; cook until greens are slightly wilted.
tsp black pepper Stir in quinoa, remove from heat, and
Hot sauce, to taste cover skillet to keep warm. NUTRITION PER SERVING
3. To poach eggs, place cup water and 341 16g 40g 14g
1. Boil the broth in a saucepan. Add tsp vinegar in 4 small microwave-safe CALORIES PROTEIN CARBS FAT
quinoa, cover, and simmer over bowls. Carefully crack eggs into each
86 MUSCLE & FITNESS APRIL 2017 C H R I S T O P H E R T E S TA N I

Rob Gronkowski
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EAT FOOD FIGHT ABOUT THE R.D.
Flapjacked
low-protein calorie bombs. However,
some crafty subs can help lessen
the damage. For French toast, use
multigrain bread and low-fat milk,
and top with Greek yogurt for extra
Breakfast: pancakes vs. French toast protein. And for pancakes, which
contain half the protein of French
BY TOBY AMIDOR, R.D.
toast, use ingredients like cottage
CALORICALLY SPEAKING, toppings. To keep it simple, the cheese, Greek yogurt, and protein
French toast and pancakes can vary numbers below represent the powder to lower the carb and sugar
based on factors like added cream average for a standard restaurants count and up the protein. In the end,
and milk, the type of bread used for choices with butte
FRENCH TOAST PANCAKES

FRENCH TOAST (1 SERVING = 2 SLICES WITH PANCAKES (1 SERVING = 2 PANCAKES WITH
BUTTER AND MAPLE SYRUP) BUTTER AND MAPLE SYRUP)
Protein 10g Protein 5g
Saturated Fat 8g Saturated Fat 8g
Sugar 55g Sugar 55g

INTANGIBLES INTANGIBLES
Fiber 0 % DV Fiber 0 % DV
G E T T Y IM AG ES; V L A D ISL AV N OSICK /A L A M Y
Thiamin 42% DV Thiamin 4% DV
Calcium 15% DV Calcium 13% DV
Selenium 31% DV Selenium 1% DV

WINNER: PANCAKES

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EAT FOOD ID
TEA FACT
To Tea or
Not to Tea?
Heres why a cup of tea should be your cup source, says Hausler.
of tea BY MEAGAN DRILLINGER Consider buying loose tea leaves
instead of tea bags, which often
MIKE TYSON DRINKS TEA. awareness, aid digestion, and contain the dust of broken tea
So you can tell Iron Mike that its a stabilize blood sugar, says Lucas leaves. Once the leaf is broken
drink reserved for old biddies and Hausler, a licensed acupuncturist it loses most of its essential oils;
English blokes. But youd be wrong and consulting partner at Mad loose leaves that you purchase
to do so: All teas, from white and Monk Tea in San Diego, CA. from tea shops dont. Also, steep
green to black and oolong, can Keep in mind that quality varies. the tea in boiling water to unleash
boost metabo er what type of tea you more of its beneficial nutrients.
cholesterol, in d yourself a good, clean Heres a look at five top teas.
MINT WHITE TEA

Mint tea is techni- White tea is the least
cally not a tea, as it processed tea leaf;
BLACK isnt derived from the leaves are simply
Black tea is heav- the Camellia sinensis withered and dried.
ily processed, which plant. (Its just dried White tea also has
FEI G & FEI G / S T O CK F O O D; O L I V ER BR ACH AT/ S T O CK F O O D; T H F O T O/
strips many of the mint leaves brewed GREEN the highest content of
health benets, includ- in hot water.) Still, its Green tea has the L-theanine, an amino
F R O M L E F T: F E I G & F E I G / S T O C K F O O D ; P H O T O A LT O / A L A M Y;
ing less epigallocate- medicinal benets highest concentration acid found almost
chin gallate (EGCG) and are legit. According to of EGCG, a catechin exclusively in tea. Its
vitamin C. According Hausler, mint tea has that acts as an antioxi- a compound that does
to Hausler, most black cooling properties that dant, which may help a number of things but
teas we drink come are useful for treating prevent some types specically helps the
from subpar commer- u symptoms, like red of cancers. Green tea body produce a lot
cial farms. However, eyes, sore throat, and is also one of the least of feel-good hor-
when brewed and fever. It clears and processed teas. There mones, like serotonin,
sourced properly, opens up the head and are almost no down- dopamine, and GABA
black teas benets is said to help the liver sides to drinking green [gamma-aminobutyric
are in line with the function better. There tea, Hausler says, but acid], a neurotrans-
other teas in terms are no true cons to if you have a sensitive mitter that inhibits
of antioxidants and mint tea, unless youre stomach youll want the activity of neu-
relaxation properties. in the middle of a cold, to be careful to not rons, says Hausler.
STOCKFOOD
Also, it often has a bit as cooling down the oversteep the tea, as it This is the thing in
more caffeine than body isnt useful at can become bitter and tea that makes you
the others. that point. harsh on the stomach. feel relaxed.

EAT SUPP OF THE MONTH
Fire It Up!
three fundamentals of body-fat
incinerationenergy, focus, and
thermogenesisand help you get the
most out of every workout. Its name:
LeanFire XT from Force Factor.
LeanFire XT provides a trifecta of
Force Factors LeanFire XT is designed to give energy, mental endurance, and
cognitive focus, plus a heightened
you laser focus and insane energy in the gym metabolic ability to melt away
BY STEVE DOWNS, C.S.C.S. fat efficiently. This potent tech-
nological symbiosis is known as
TO CARVE YOUR PHYSIQUE the pitfalls of diet cheating and thermovigilance. Its a concept that
into a statuesque piece of chiseled succumbing to the temptation to delivers the exact qualities youre
muscle, your diet and training throw in the towel on days when seeking in a thermogenic supplement,
regimen must work harmoniously. youre not as motivated. with no caffeine jitters and no crash.
However, you must also possess the Fortunately, there is a revolutionary The products Fat Incineration Blend
energy and mental focus to avoid supplement that can administer the contains: the potent fat burner green
92 MUSCLE & FITNESS APRIL 2017 EDGAR ARTIGA

LEARN MORE
STACK AND SHRED

Stack LeanFire XT with three other ergogenic supplements for
increased intensity and to maximize fat burning. They are:
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The key ingredients fenugreek. It also and is engineered
are L-citrulline, provides a propri- to help you secrete
AgmaPure agmatine etary pump and muscle-building
sulfate, and performance blend hormones as
CON-CRT featuring OXY- you sleep and
creatine HCl. STORM and elevATP. recover.
BURN, 3 WAYS TO
BABY, BURN! BURN FAT
Integrate the following tips into your
workouts to shred fat faster and
more consistently
Train heavy: Scientists at

the Norwegian University of
Sport and Physical Education
found that performing heavy sets
of three to seven reps to failure will
help you burn more calories even
after youve left the gym.
tea leaf extract, which sparks faster LEANFIRE XT
metabolic function; the amino acid Get a full months supply of
LeanFire XT at GNC or Bodybuilding.com, Rest less: Researchers from
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increases body temperature. 50% more calories than when they
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Meanwhile, its Metabolic Mind Matrix
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provides 150mg of caffeine and the minuteand train heavy.
amino acid L-theanine to help Finally, LeanFire XTs Pure Energy
promote laser focus and insane Complex supports the physical
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stamina and endurance. Better yet, previous blends, while also calories and save time with
high-intensity interval training
this precise matrix helps suppress including yohimbine, an indole
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consumption, while sustaining an African tree thats shown to rate) of aerobic exercise with
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uncomfortable jitters. enhance metabolism.

EAT SUPP SPOTLIGHT
Gauge Your
Growth
Do you need a GH boost? Find out by taking this
simple quiz. BY STEVE DOWNS
HANDS UP IF ANY OF THE convert it into growth factors, the
following describes how you feel most crucial of which is insulin-like
or look lately: Your energy and growth factor-1, or IGF-1. The main
vitality have been drooping; youve driver of tissue growth, IGF-1
seen an unexplained increase in synthesizes amino acids and
body fat (Whats that inner tube metabolizes fat and protein, which
doing under my shirt?); youve lost build muscle and burn fat.
muscle mass and/or strength; you In short, if youre not hacking it
have less endurance than usual; performance-wise, GH could be
the best way to describe your the culprit.
libido would be nap time at a
nursing home. If you raised your GET AN HGH HEADS UP
hand at least twice, you may have Clinical tests are needed to confirm a
a deficiency in human growth GH deficiency, but our short quiz
hormone. Nicknamed the wonder (right) can give you an idea of your
hormone, human growth hormone levels right now. If you find theyre
also called GH or HGHis a peptide low, there are various lines of attack
hormone thats produced in the you can take:
pituitary gland at the base of the For one, work on improving your
brain and plays a crucial role in sleep qualityits then that your body
everything from body height, secretes the highest amount of
brain function, and skin health growth hormone.
to bone density, fat loss, and After that comes exercise. A review
muscle growth. Unfortunately, of studies published in the journal
GH production peaks shortly after Sports Medicine found that HIIT and
puberty, then goes on a steady resistance training stimulate GH
and, sometimes, rapiddownhill production.
slide from there. Are you being
shorted (so to speak) in the GH GIVE YOURSELF A KICK
department? Lets find out. IN THE ABS
Whether youre hoping HGH will help
you muscle up, slim down, sleep
HGH: WHATS THE sounder, or get it on better, an
BIG DEAL? efficient way to raise GH levels is with
As its name implies, GH is respon- a supplement like Growth Factor-9.
sible for cell growth and regenera- Made by Novex Biotech, Growth
tion. Its crucial for building muscle Factor-9 is the only growth-hor-
mass and bone density, but it also mone supplement clinically tested
plays a major role in keeping all to increase serum GH up to 682%
human tissue healthy, including that in two hours. This complex GH
of the brain and other vital organs. antecedent contains a patented
It can even boost your sex drive. ratio of growth-hormone-stimulat-
When secreted, GH stays active in ing ingredients extensively vetted
the bloodstream for mere minutes by researchers at a top U.S.
just long enough for the liver to university. Whats more, its backed
94 MUSCLE & FITNESS APRIL 2017 EDGAR ARTIGA

by four clinical trials and 13 U.S.
patents.
HIGH
What makes it so effective? A
OR LOW?
highly specialized ratio of critical
OUR HG
GH-building ingredients. See, the
QUIZ.
only way to directly add more GH
To nd out if your
to our body is by injection, which HGH levels are
is illegal in the U.S. without a on the up- or
doctors oversight and costs downswing, answer
thousands of dollars. Its often the questions below
abused in this way by athletes and score your
answers from 1
trying to gain an edge or celebri- (lowest, or never)
ties trying to stave off the to 5 (highest, or
horrors of aging. absolutely):
But you can naturally up your GH
1. Do you get eight
by supplementing with certain hours of sleep?
precursors that stimulate secre-
tion of the hormonethey include 2. Do you
sleep deeply
amino acids like glutamine, lysine, (as evidenced by
and ornithine. But the timing of dreaming)?
taking these aminos, along with the 3. Rate your energy.
amounts, is crucial and hard to Do you feel dynamic?
follow faithfully. Growth Fac-
4. Rate your
tor-9, however, eliminates all the midsectionhow
guesswork. Packed with a happy are you with it?
proprietary combo with potent 5. Rate how easily
precursors, the formulation is you produce visible
easy to use and effective. muscle mass.
Take Growth Factor-9 before 6. Rate your strength
bed on an empty stomach. levels from six months
Combined with regular workouts, ago and one year ago
it can help turn your body into a (two separate ratings).
Do you feel strong?
GH-making machine. You may
just find yourself looking and 7. Rate your
feeling younger, stronger, and endurance in the gym
six months ago and
more energized. one year ago (again,
two ratings). How
durable are you?
8. Rate your sex drive.
DID YOU RESULTS

You should have 10
KNOW? answers total. Add
up the score, then
read the analysis
below:
40-50: GH levels
are adequate, but
supplementation
could step up your
performance.
GROWTH 30-39: Your GH
FACTOR-9 needs a denite
Growth Factor-9 is boost.
available at your local 20-29: You have a
Vitamin Shoppe or GNC, marked deciency.
or buy online at Below 20: You have
growthfactor9.com. serious work to do!

ROCK HARD
CHALLENGE
> THE LAST FOUR WEEKS OF THE 2017 RHC
WONT BE EASYBUT THE REWARD OF NEW
MUSCLE AND A CHISELED PHYSIQUE IN TIME
FOR SUMMER WILL BE TOTALLY WORTH IT
W O R K O U T B Y C J M U R P H Y, M . F. S . , C - I S S N
PHOTOGRAPHS BY EDGAR ARTIGA
TAKE THE CHALLENGE

Go to muscleandtness.com/RHC2017 for
an interactive training guide, a nutrition
and supps program, bonus materials, and
exclusive videos, presented by Hi-Tech.
2017 RO C K H A R D C H A L L E NG E PA RT I I
RHC DIRECTIONS
We kept the same three-day split relative to the number of reps you
so that time management doesnt have to perform. For example, you
become an excuse. Youll do each may want to stick to 6065% of your
workout (Day 1, 2, and 3) once per one-rep max when performing four
week, resting a day in between ses- sets of 12 repstoo heavy and you
sions. And youll still lift heavy for the wont nish, but too light and it may
rst exercise to retain strength and not be challenging enough. For sets
mass, with a descending rep scheme of four to six reps, lift closer to 80
week to week. 85% of your 1RM. As the reps lessen,
There are no percentages listed, but the weight should increase but not
you should select a load that is heavy be taken to failure. Leave one or two
volume approach.
As for nutrition, your only job is
to stay the course. Whether youre
trying to build muscle or lose fat,
you probably notice that you feel
better if youve stuck to our menu
of nutrient-dense, whole foods. We
also provide a sidebar that will help
you get into peak condition for any
event, like a beach party or for your
nal after photo. To write it, we
recruited Don Saladino, a celebrity
trainer who has helped celebrities
such as Ryan Reynolds get camera-
ready, to supply the same strategies
for you to follow at home.
The workouts and diet will be
challenging, but youve come this
far, so continue to go after it.
Think of it this way: Youre only
four weeks away from your best
physique yet.
TRX Pendulum
and core.

WEEK 5 DAY 2
DAY 1 EXERCISE SETS REPS
EXERCISE SETS REPS 4

reps in the tank for each set. Youll
make steady progress but wont burn 4
Stepup 3 12-15, 10-12,
out. Make sure that youre getting an Dip 1 50 SUPERSET WITH 8-10
adequate amount of rest between sets SUPERSET WITH Pullup 3 3
Pullup * 3
of the main lift. 3
However, once youre done with 1
those sets, the intensity gets jacked
* 3 3
up during your accessory work.
Compound movements for brutal Hanging Leg 1 60 One-arm DB 3 12-15, 10-12,
straight sets are still a staple, but now Raise Row 8-10
SUPERSET WITH SUPERSET WITH
theyre supersetted with exercises Band 1 20 Pullup 3
like pullups and hammer curls to Pushdown
add more volume to pump up your
**
trophy muscles. The newest imple-
ment is the TRX, which will nish DAY 3
off whatever muscle bers managed *Complete three reps every time you take
a break. EXERCISE SETS REPS
to survive the onslaught, as using **Alternate between slams, alternating
a suspension trainer recruits more slams, and waves. 4 4
muscles to stabilize your body. Barbell Row 3 12-15, 10-12,
SUPERSET WITH 8-10
FINISHER
SHOW US YOUR DIRECTIONS: Complete 12 reps of each
Hammer Curl 3 8
TRANSFORMATION exercise for four rounds without resting. 3
Complete your RHC contest EXERCISE
entry by uploading your progress 3 8
pic. Go to muscleandtness.com Towel Pullup * 35
/RHC2017 for contest details. If Kettlebell Swing SUPERSET WITH
Lateral Raise ** 8
your transformation stands out
among your peers, you could win TRX Pike *** 4
an incredible prize package from
*Rest as needed to complete all reps.
Hi-Tech! **Complete eight reps every time you
take a break.
*** Alternate between 10 seconds of
hard skipping and 20 seconds of slow
skipping.

WEEK 6 CIRCUIT
DIRECTIONS: Complete three rounds of
DAY 1 eight reps for each exercise, with no rest Tate Press
EXERCISE SETS REPS
between exercises. Lie down on a at bench, hold-
EXERCISE SETS REPS ing a dumbbell in each hand over
4
your chest as if you were about
CIRCUIT to bench-press. Keep your upper
DIRECTIONS: Complete three rounds, Hammer Curl arms stationary and lower the
with no rest between rounds, taking each
exercise one rep short of failure. weight, hinging at your elbow,
until the weights are touching
EXERCISE SETS REPS
Lateral Raise
your chest. Keep your elbows out
and slowly lift the weight back up,
Jump Rope* 5 2 min. recruiting your triceps to lift the
Pullup
weight back up.
*Alternate between 15 seconds of
hard skipping followed by 15 seconds of
Back Raise slow skipping.
* 8
*Alternate between slams, alternating

slams, and waves.
DAY 2
EXERCISE SETS REPS
CIRCUIT
eight reps for each exercise, with no rest
between exercises or rounds.
EXERCISE
Pullup
DB Row
FINISHER
DIRECTIONS: Complete 15 reps of each
exercise for five roundswithout resting.
EXERCISE
Kettlebell Swing
TRX Pike
DAY 3
EXERCISE SETS REPS
4 4

TRX Row
Band Pushdown
Loop a resistance band over a
pullup bar or the top of a squat
rack. Grip both sides of the
band and perform a triceps
extension. Ensure that youre
keeping continuous tension
on the muscle, as these wont
hang at the bottom of each rep. feel too heavy.

WEEK 7 CIRCUIT
DAY 1 eight reps for each exercise, with no rest
EXERCISE SETS REPS
between exercises.
EXERCISE SETS REPS
4
CIRCUIT
DIRECTIONS: Complete four rounds, Hammer Curl
taking each exercise one rep short of
failure.
EXERCISE SETS REPS
Lateral Raise
Pullup Jump Rope* 5 3 min.

*Alternate between 30 seconds of
hard skipping followed by 30 seconds of
Back Raise slow skipping.
*
*Alternate between slams, alternating TRX Pushup
slams, and waves. Set the strap to midlength and
get into pushup position with a
handle in each hand. Slowly lower
DAY 2 your body, focusing on stabilizing
EXERCISE SETS REPS yourself. Keep your core tight and
4 push yourself back up.
CIRCUIT
between exercises or rounds.
EXERCISE
Pullup
One-arm DB Row
FINISHER
exercise for six rounds. No rest between
rounds.
EXERCISE
Kettlebell Swing
TRX Pike
DAY 3
EXERCISE SETS REPS
5 3

PEAK IN A WEEK
If youve followed our nutrition guide in Part I, then you
should be pretty lean at this point in the RHC. And if
youre hovering close to 10% body fat, youre in a prime
position to get that shredded look. But achieving that
polished, tness-model physique requires an extra level
of precision and detail, which is why we had celebrity
trainer DON SALADINO outline the ve strategies he
employed to get Ryan Reynolds into superhero shape
for Deadpool.
Allow seven days to peak, and at the good, according to Saladino. When
end of the week your skin should youre stressed out, cortisola
tighten up, and your abs will have hormone produced by the adrenal
more of that protruding look. gland that spikes in high-stress
situationscan negatively impact
1) WATER LOAD: your blood-sugar levels, halting
To clean out your system, you need your bodys fat-burning ability. You
to ush it with H20 and then taper want to feel relaxed throughout
your consumption to slowly, but this nal week, says Saladino, who
safely, draw the water out between suggests meditation, sleeping seven
your skin and the muscle. The result to nine hours, and getting a sports
is a dry look, which showcases massage to improve circulation, put
the ner details of your abs. Lets you in a good mood, and keep your
say you start on Sunday. Begin by hormones in check.
drinking three gallons of water daily
up to Wednesday. Then cut your 4) TIME YOUR CARBS:
intake to 2.5 gallons, and then cut it Save your carbs for after your
again on Thursday to 1.75 gallons. workout and before bed, says
On Friday, take in 0.75 gallons, and Saladino. Stick with veggies and
then have no more than 16 ounces of lean protein in the morning so your
water on Saturday. Sip it throughout blood sugar doesnt spike, which
the day to keep you sane. On the day stops your body from using fat for
of your event, keep water intake to a fuel. Consume the bulk of your
minimum until you snap the pic. carbs after your workout so those
carbs are put to use, and then an-
2) FIGHT THE BLOAT: other 20 to 30 grams at night for a
For the last week you have to cut better quality nights rest.
out all dairy, gluten, and legumes,
Saladino says. Foods like these 5) CUT THE FAT:
contain allergens, which will cause A lot of people are talking about
you to bloat and retain waternot high-fat diets nowadays, which
a good move when youre trying to are ne. But if you want to get
make sure your abs are popping at extra lean, extra fat isnt going to
the end of a week. help, says Saladino. Fat packs nine
calories per gram, so eat only grilled
3) GET A MASSAGE: chicken and white sh as your fat
To look good, you have to feel sources during this week.
WEEK 8 DELOAD CIRCUIT

DIRECTIONS: Perform all main lifts at 75% DIRECTIONS: Complete three rounds of
intensity
weight touches your shoulder,
between exercises. and then slowly lower.
DAY 1
EXERCISE SETS REPS EXERCISE
3 5 DAY 3
Pullup EXERCISE SETS REPS
CIRCUIT
DIRECTIONS: For Round 1, use weight for 3 5
five reps; for Round 2, complete 10 reps One-arm DB Row
with your body weight. CIRCUIT
EXERCISE SETS REPS
FINISHER between exercises or rounds.
Pullup exercise for four rounds. No rest between
EXERCISE SETS REPS
rounds.
Back Raise EXERCISE Hammer Curl

GROOMING BY CHRISTIE CAIOLA
Kettlebell Swing Lateral Raise

DAY 2
EXERCISE SETS REPS TRX Pike Jump Rope* 5 3 min.
5
*Alternate 15 seconds hard, 45 slow.

When youre in control
of your nances, youre
in control of your future.
Perla and Eddie rely on their Regions Banker, Stacy, to give them
great advice on both their business and personal accounts. Recently,
Stacy showed Perla the goal trackers on My GreenInsights, which
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Watch Perla and Eddies real Next Step story

and plan your own at regions.com/nextstep.
2017 Regions Bank. Actual Regions customers compensated for their appearance. | Regions, the Regions logo and The Next Step Project are registered trademarks of Regions Bank. The LifeGreen
color is a trademark of Regions Bank.
THE
YATES
WAY
D OR I A N YAT E S
N T I L T H E 1 9 9 0 S , pro bodybuilding known as grainyyet still

favored tapered and aesthetic maintained a tight waist and balanced
OPENER AND THIS SPREAD: CHRIS LUND
physiques, which gave way to a formu- proportions. He went on to win six

laic approach to contests that consisted consecutive Mr. Olympia titles, the
of high-volume workouts, 20 to 30 sets highest honor in the sport, and single-
per session. But in 1992, an Englishman handedly ushered in a new era of body-
named Dorian Yates stepped onstage buildingwhere mass monsters ruled.
at 5'10" and weighing in the high 240s, With that, his unique style of training
looking like an anomaly among freaks. also became more popular among body-
He sported thin skin stretched over builders and gym rats looking to put on
thick musclea look that would later be serious muscle.

DORIAN GREAT
Yates trained
body parts once
every seven
days, which was
nearly unheard
of at the time.
CHRIS LUND

D OR I A N YAT E S
HIT TRAINING more volume. It may not sound like the second set, then you couldnt
Yates freakish size can be a lot, but consider that his warmups have been pulling out all of the
attributed to the way he were performed with weights and stops during the rst set.
approached training. While for reps that most would consider
many bodybuilders believed that working sets. And Yates nal sets IMPLEMENT HIT
pumping out rep after rep was the were always all-out grinders that It should be noted that there is
key to building large, dense muscle, were taken to failure and beyond nothing wrong with using less
Yates took a different path. with techniques like rest-pause and weight for higher reps. In fact, a
Inspired by former golden age forced reps. In the words of the man 2008 study published in the Journal
legend Mike Mentzerwhose himself: If you feel you can attempt of Applied Physiology showed that
book Heavy Duty preached a high-
intensity, low-volume approach to
trainingYates adopted a similar
plan, aptly named High-Intensity Yates Chest Workout
Training (aka HIT). Yates would
perform only eight to 10 sets for EXERCISE WARMUPS SETS REPS
bigger muscles and four to six Smith Machine 2-3 1 8-10
for smaller ones, with one to two Incline Press
warmup sets, where he pyramided
up in weight, and just one work- Hammer Strength 12 1 8-10
ing set. As for reps, Yates favored a Seated Flat Press
range of six to eight reps for his up- Incline Dumbbell Flye 1 1 8-10
per body and eight to 15 reps for his
Cable Crossover 0 1 10-12
lower half, as legs respond better to
D OR I A N YAT E S
PUMP IT UP
training with lower weights and
higher reps is still effective for YATES HIT
AMP UP ENERGY building size and strength. Less TIP SHEET
weight is also easier on your joints.
YATES TRAINED four days
GET IN THE ZONE However, there is something to
per week and rested the other
be said for lifting heavy weights for
three. If you choose, you can
less reps. After all, increasing the
FAST ACTING + train five or six days per week
strength of your muscles allows
LONG LASTING by dividing your workouts
you to lift more weight, and lifting
accordingly.
heavier weight is a new stimulus for
your muscle to adapt to. Ipso facto, YOUR FINAL moderate-
Look for C4 ULTIMATE
the more weight you can lift, the intensity warmup set should
and other sports nutrition also be pushed to near failure
more your muscles will growalso,
products with Nitrosigine but with a lighter weight and
throwing around heavy weights is
at NITROSIGINE.COM just more fun. higher reps (1215) than your
You can follow a HIT routine for working set.
four to six weeks before backing WHEN DOING working sets,
off, or implement it as a method aim for complete failure at six
of shocking your muscles. Either to eight reps and extend beyond
POWER FROM WITHIN.TM way, adequate recoveryallowing a failure with two to three forced
muscle to rest for one week, getting reps, rest-pause reps, or
2017 Nutrition 21, LLC Nitrosigine is a registered more sleep, and proper nutrition dropset reps.
trademark of Nutrition 21, LLC. Nitrosigine is protected by a
number of patents and pending patent applications on com-
is a must to grow, no matter what IF YOU DONT have a partner,
positions, their manufacture, and/or their uses, including, your training routine is. utilize more machines and
but not limited to: U.S. Patent Nos.: 5,707,970; 6,156,735;
6,344,444; 6,803,456; and 7,576,132. DRA917021717 Despite being decades removed, cables. These will allow you to
Yates methods are anything but safely reach failure and then,
These statements have not been evaluated by the
archaic. Give it a try yourself and
CHRIS LUND
Food and Drug Administration. This product is not with a quick reduction in weight,
intended to diagnose, treat, cure, or prevent any stronger, denser muscle is just
disease. continue beyond full-rep failure.
weeks away.

Nitrosigine vs. Other ingredients:
Change your blood type to N.O. positive with the pre-workout In Vitro Study * 5
1.2
ingredient clinically shown to increase nitric oxide production.*1 *P<0.01 vs. other ingredients
1.0
M nitrite
0.8
PUMP IT UP 6LJQLFDQWO\LQFUHDVHV12OHYHOVWRJHWEORRGWRZRUNLQJPXVFOHV* 1
MORE
0.6 NITRIC OXIDE
PRODUCTION
0.4 THAN OTHER
AMP UP ENERGY Raises energy levels to power you through your workout.* 2 INGREDIENTS
0.2
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GET IN THE ZONE ,PSURYHVIRFXVPHQWDODFXLW\DQGSURFHVVLQJVSHHGE\* 3
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LONG LASTING
Check your ingredients and only choose pre-workout products

powered by Nitrosigine. FLQGRXWPRUHDW NITROSIGINE.COM POWER FROM WITHIN.TM
Results compared to baseline

1. Kalman DS, Feldman S, Samson A, Krieger DR. A clinical evaluation to determine the safety, pharmacokinetics, and pharmacodynamics of an inositol-stabilized arginine silicate dietary supplement in healthy adult males. Clinical Pharm: Adv
and Applica. 2015; 7:103- 109. 2.5RRG2MDOYR66DQGOHU'9HOHGDU(.RPRURZVNL-7KHEHQHWVRILQRVLWROVWDELOL]HGDUJLQLQHVLOLFDWHDVDZRUNRXWLQJUHGLHQWJournal of the International Society of Sports Nutrition. 2015;12(Suppl 1):P14. 3.
Kalman D, Harvey PD, Perez Ojalvo S, Komorowski J. Randomized prospective double-blind studies to evaluate the cognitive effects of inositol-stabilized arginine silicate in healthy physically active adults. Nutrients. 2016;8(11):736. 4. Komorowski
J, Perez Ojalvo S. A pharmacokinetic evaluation of the duration of effect of inositol-stabilized arginine silicate and arginine hydrochloride in healthy adult males. The FASEB Journal. 2016; 30(1) Supplement 690.17. 5. Kalman D, Perez Ojalvo S,
Komorowski J. Comparison of cellular nitric oxide production from various sports nutrition ingredients. J Int Soc Sports Nutr. 2016;13 (Suppl 1):P33. 2017 Nutrition 21, LLC Nitrosigine is a registered trademark of Nutrition 21, LLC. Nitrosigine is
protected by a number of patents and pending patent applications on compositions, their manufacture, and/or their uses, including, but not limited to: U.S. Patent Nos.: 5,707,970; 6,156,735; 6,344,444; 6,803,456; and 7,576,132. DRA908021417
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
FLIP
THE
BIRD
> Revive your bland,
leftover chicken with
these three creative,
protein-rich meals
BY TOBY AMIDOR, R.D. ///
PHOTOGRAPHS BY LINDA XIAO
GO MAY-YO
DSDSDSSDDSSDSDSDDSDSSD

POP SOME POMS CHICKEN-
WALNUT SALAD
WITH
POMEGRANATE
ARILS
SERVES 4
INGREDIENTS
8 oz leftover skinless
chicken, chopped
medium onion,
finely chopped
1 celery rib, finely
chopped
cup (1 oz) finely
chopped walnuts
2 tbsp pomegranate
arils/seeds (or
dried cranberries)
2 tbsp light
mayonnaise
2 tbsp nonfat plain
Greek yogurt
1 tbsp Dijon mustard
1 tsp fresh lemon
juice
tsp salt
tsp ground black
pepper
4 (8-inch) low-carb,
whole-wheat
flour tortillas
DIRECTIONS
1. In a medium bowl,
combine chicken,
onion, celery,
and walnuts with
pomegranate arils.
2. In a small bowl,
whisk together mayo,
yogurt, mustard,
lemon juice, salt, and
black pepper until well
combined. Add to
chicken. Stir to coat
evenly.
3. Add chicken salad
to tortillas. Fold the
sides in; bring bottom
up; roll to close.
THE MACROS
162 14g
CALORIES PROTEIN
4g 9g
CARBS FAT
MUSCLE & FITNESS 115

FLIP THE BIRD
SPICY CHICKEN & 6 oz leftover skinless chicken, shredded

6 cups (48 fluid oz) low-sodium chicken
onion is translucent, about 4 minutes.
Add lentils, chicken, stock, mirin, and
ROOT-VEGETABLE SOUP stock bay leaves; stir to combine. Turn heat up
1 tbsp mirin (Japanese sweet rice wine to high and bring to a boil, then reduce
SERVES 4 found in the Asian-foods aisle) heat, cover, and simmer until lentils are
2 bay leaves tender, about 20 minutes.
INGREDIENTS
tsp cayenne 3. Remove bay leaves. Stir in cayenne
1 cup packed baby spinach and spinach. Ladle into bowls.
1 tbsp olive oil DIRECTIONS
1 medium onion, chopped 1. Stack spinach leaves, roll, then slice
1 medium carrot, chopped into ribbons. THE MACROS
1 celery rib, chopped 2. Heat oil in a large pot over medium
1 medium turnip, chopped 273 23g 35g 5g
heat. When simmering, add onion, CALORIES PROTEIN CARBS FAT
1 (15 oz) can brown lentils, drained carrot, celery, and turnip. Cook until
WHITE LIGHT
FOOD STYLING BY HADAS SMIRNOFF; PROP STYLING BY MAEVE SHERIDAN


MAN UP
IN A JAM
CHICKEN, ASPARAGUS -inch pieces with a spatula. Tilt the skillet so any
& BRIE OMELET 1 oz brie uncooked egg reaches the hot pan.
When eggs set, add chicken and
cup leftover cranberry sauce
SERVES 2 (optional) asparagus to one side. Cook for 1
minute. Add brie and cook 1 to 2
INGREDIENTS DIRECTIONS minutes, until the cheese melts.
2 large eggs 1. In a small bowl, whisk eggs, egg 4. Fold omelet in half and serve with
4 egg whites whites, salt, and black pepper. cranberry sauce, if desired.
tsp salt 2. Coat large skillet with cooking spray
tsp ground black pepper and heat over medium heat. Pour in egg THE MACROS
Cooking spray mixture.
263 24g 15g 12g
1 oz leftover skinless chicken, chopped 3. When the edges begin to set, push CALORIES PROTEIN CARBS FAT
6 cooked asparagus spears, cut into the cooked portion toward the center

TOUGH
GIRL
>
TORRIE WILSON HAS

y
g
e
y
TOR R I E W I L S ON
If I dont work out, I

dont feel right. Its a
big stress reliever.
I was the sane one.

Now living in Los Angeles, Wilson
is pursuing her passion for tness
as well as doing acting work on the
side. On her website (torriewilsont
.com), she provides workout videos,
tness tips, and motivation for oth-
ers. And, personally, she stays t
with a clean diet (and the occasional
slice of pizza) and ve or six high-
intensity training sessions a week.
If I dont work out, I dont feel
right, says Wilson. Theres
something I gotta get out at the gym.
Its a big stress reliever. And the
endorphinsI need those.
FOLLOW
TRAIN
>
B ODY-SPE C I F IC T R A I N I NG
YOUVE HEARD IT from 1

your mom your whole life:
Youre special. And you are, as
far as weight training is con-
cerned, anyway. Every body is
differentsome respond well
to one kind of exercise, while
another exercise can be down-
right dangerous. For the best
long-term gains, you need to
nd which exercises are the
1A
most effective and safest for FRONT SQUAT
how youre built. The following
two routines will help you on
this journey, offering examples
of how a taller, long-limbed guy
can train for the best results,
and how a shorter, stockier
man should go about it.
How It Works
If youre 6' or more, with long arms or legs,
youre going to have trouble with classic barbell
exercises like the bench press and back squat.
Youre simply not built to perform those lifts 1B
efficiently. Youll likely do better with the dumb-
bell bench press, which allows your hands to
LOW-INCLINE
move freely, making for a safer and more com- DUMBBELL
fortable movement pattern for the shoulders PRESS
and elbows. At the same time, front squatting
will be easier on your lower back and will allow
you to squat deeper.
Stockier guys, around 5'10" and shorter,
who have naturally broader shoulders and
shorter limbs, may need to extend their range
of motion on certain exercises to activate the
most muscle. Bulgarian split squats will stretch
out their hips while working more leg muscle.
They can also take advantage of ab rollouts.
Because short arms dont have to reach far,
rollouts wont overextend the lower back as
they can on a tall guy.
Directions
Choose the workout thats appropriate for your
height and limb lengthsfor example, if youre
6 or more, go with the taller-man workout;
if youre built like a D battery, use the other
routine. Exercises marked A and B are alter-
nated, so youll do one set of A, rest as needed,
then one set of B, rest, and repeat until all sets
for the pair are completed.

2A CLOSE-GRIP CHINUP 2B
Sets: 4 Reps: 810
REVERSE
Grasp a chinup bar with hands LUNGE
inside shoulder width and hang. P FROM DEFICIT
yourself up until your chin is over
bar. If you have a V-grip handle (th
kind you see used for seated cable
rows) you can hook it over the bar
3
DUMBBELL
ANGLED
PRESS
second or two.

B ODY-SPE C I F IC T R A I N I NG
1A 1B
DEFICIT DEADLIFT WEIGHTED DIP
Sets: 4 Reps: 10 Sets: 4 Reps: 10
Place a weight plate or low box on Attach a weighted

the oor and stand on it with feet h belt to your waist an
width so youre raised two to three suspend your body
inches. Roll a barbell up to your sh over parallel bars.
and bend down to grasp it outside Lower until your
your knees. Keeping your lower b upper arms are
in its natural arch, extend your hip parallel to the oor.
stand up with the bar in front of yo
2A
BULGARIAN
SPLIT SQUAT
Sets: 4 Reps: 10
(each side)
Hold a dumbbell in
each hand and rest
the top of one foot on
a bench thats about
lunge length behind
you. Lower your bod
until your front thig
is parallel to the oo
and your rear knee i
an inch from the o
2B
SUSPENDED
PUSHUP
Sets: 4 Reps: 10
Attach a susp
trainer to a st
overhead obj
lower the han
about hip lev
the handles a
into a pushup
tion. Brace yo
and perform
Youll have to
stabilize the h

3A 3B
STRAIGHT- AB WHEEL
LEG HIP ROLLOUT
THRUST Sets: 4 Reps: 8
Sets: 4 Reps: 1215 Kneel on the oor and
Lie on your back on hold an ab wheel with
the oor and rest your both hands under
heels on a box with your shoulders. Brace
legs extended. Brace your abs and roll the
your abs and drive wheel out in front of
your heels into the you until you feel
box to raise your hips your lower back is
so your body forms a about to sag. Roll
straight line. yourself back.
4 TURKISH GETUP
Sets: 1 Reps: Do reps for 5 min.
Lie on your back on the oor ho

bell in your left hand over your
your left knee so your heel is cl
Brace your abs and raise your
ooruse your right hand for
use your left foot to raise your h
and sweep your right leg back
Rest on your right knee.
Come up to a standing positi
reverse the motion to return to
Switch hands and feet on the n
Continue alternating sides for
minutes straight.
2017
THE
SDDDSDSDSDDSSD
CLASSIC
S E E PAG E 1 3 1

DONT FEAR
PIZZA
THE
A cheese-and-sauce-covered pie can be healthy?
Damn straight it canand weve proved it with these
four cleaner, leaner versions that will satisfy your
cravings but keep you looking and feeling great.
BY CANDICE KUMAI PHOTOGRAPHS
BY TRAVIS RATHBONE
G
REAT PIZZA DOESNT
have to be a greasy mess of
fatty ingredients and empty
calories. In fact, with the
right toppingsnutritional
powerhouses like kale, sweet
potato, arugula, and almondsyou
can rest assured that youre fueling
your body with the things it needs
to build muscle, boost immunity,
improve overall health, and even
burn fat. Here weve raised the bar,
developing healthy, delicious pizzas
you can make right at home in a
matter of minutes: Whip up the
protein-packed Kale-Bacon Pizza
to refuel after a workout, or bust
out the Sweet Potato & Sauted
Mushroom Pizza to really impress
at your next date night in. Got
leftovers? Pizza holds great over-
night, so take it to work the next
day. And it even freezes well,
making it the perfect go-to dinner
grab. Bottom line: Youll never look
at pizza the same way again.

SUN-DRIED
TOMATO &
PROSCIUTTO
PESTO
FL ATBREAD
SERVES 8
WHATS
HEALTHY ABOUT IT

D ON'T F E A R T H E PI Z Z A
KALE- ALMOND PESTO

1 cups curly kale
cup raw almonds
2 garlic cloves, roughly
chopped
tsp sea salt
3 tbsp extra-virgin olive oil
2 tbsp fresh lemon juice
PIZZA
1 lb store-bought pizza dough
tsp sea salt
cup homemade kale-almond
pesto (above)
6 slices high-quality
prosciutto, torn
2 Roma tomatoes, thinly
sliced
1 cup arugula
1 cup finely grated mozzarella
FOR THE PESTO

1. Place kale, almonds, garlic,
and sea salt into a food
processor or blender and pulse
to combine until the ingredients THE
are somewhat mealy.
2. Gradually add olive oil in a CLASSIC
steady stream until the mixture SERVES 46
is finely chopped yet still has
texture, about 1 minute. Pulse in
lemon juice and adjust the
seasoning to taste. Put aside WHATS
cup to use. Store any extra HEALTHY ABOUT IT
pesto in an airtight container in
the fridge for up to a week.
FOR THE PIZZA

1. Preheat oven to 400F.
2. Transfer dough to a large
sheet tray and brush crust with
olive oil and a sprinkle of sea
salt. Place in the oven and
prebake for about 8 minutes.
Remove from oven. 1 lb store-bought pizza dough 12-inch round or rectangle. Place it on a
3. Spread cup kale pesto on (regular or gluten-free) baking sheet or in a cast-iron pan, brush
top of crust. Add prosciutto 1 tbsp extra-virgin olive oil with olive oil, and sprinkle with /8 tsp salt.
slices, Roma tomatoes, and tsp sea salt, divided 3. Place dough in oven and prebake for
arugula, and top with mozz- cup organic, low-sugar about 10 minutes, then remove. Top pizza
arella cheese. Place back in marinara sauce with marinara sauce, mozzarella, and
the oven on the middle rack cup high-quality mozzarella cheese oregano, and bake on the middle rack for
and bake for 10 to 12 minutes. 2 tsp dried oregano 12 to 15 more minutes.
tsp chili flakes 4. Remove from oven and sprinkle with
F O O D S T Y L IN G BY M AT T VO HR
cup fresh basil leaves (optional) remaining sea salt and chili flakes, plus
THE MACROS 1 cup sun-dried tomatoes basil and sun-dried tomatoes if desired.
(optional)
401 5g
CALORIES PROTEIN
1. Preheat oven to 400F; set pizza dough THE MACROS
63g 15g out at room temp for about 20 minutes.
2. Sprinkle a clean work surface with
462 33g 63g 10g
CARBS FAT CALORIES PROTEIN CARBS FAT
flour; roll dough into a -inch flat, 10- to

KALE-
BACON
PIZZA
SERVES 46
1 lb store-bought pizza dough

tsp sea salt, divided
4 slices organic bacon, cut into
1-inch pieces
red or yellow onion, finely
diced
2 cups finely chopped
curly kale
1 cup organic, low-sugar
marinara sauce
1 cup shredded part-skim
mozzarella cheese
1 egg
1. Preheat oven to 400F

and set pizza dough out at
room temperature for about
SWEET 20 minutes.
P O TAT O & SWEET POTATO

2. On a clean work surface with a
touch of flour, roll out pizza dough
SAUTED PERFECTION into a -inch flat, 10- to 12-inch
round. Place it on a large baking
MUSHROOM sheet or pizza stone, or in a round
cast-iron pan. Brush dough with
PIZZA olive oil and sprinkle with sea salt,
then prebake for about 5 minutes.
SERVES 8
3. In a large skillet over medium
heat, add bacon and cook until
crisp; set aside to drain on paper
towels. Add diced onion to the
pan and cook until softened,
stirring occasionally, about
3 tbsp extra-virgin olive oil, divided 3. On a clean work surface, roll out pizza 8 minutes. Add chopped kale to
1 medium yellow onion, thinly sliced dough and place it on a large baking sheet the pan and cook until wilted,
2 cups thinly sliced cremini or button or pizza stone. Brush dough with about 2 minutes.
mushrooms remaining 1 tbsp olive oil and a sprinkle of 4. Top pizza with marinara sauce,
1 lb store-bought pizza dough salt. Prebake for about 5 minutes or until mozzarella, and sauted kale and
Sea salt, to taste golden brown; remove from the oven. onions. Bake in the oven on the
1 cups sweet potato puree (use 4. To top crust: Using a large spoon, middle rack for 12 to 14 minutes.
leftover mashed sweet potatoes, or spread the base of pizza with sweet 5. Two to 4 minutes before pizza
boil 2 large sweet potatoesroughly potato puree and sauted onions and is ready, crack egg on top and
chopped, skin onuntil soft, and blend mushrooms, and top with cheese. Place bake until crust is crisp and egg is
until smooth) back in the oven on the middle rack for 10 slightly cooked. Remove from the
4 oz shredded mozzarella cheese to 12 more minutes, until dough is crisp oven, cool slightly, and serve.
1 cup arugula and cooked through. Remove from oven,
Balsamic vinegar, to finish sprinkle with arugula and balsamic
vinegar, and serve hot. THE MACROS
1. Preheat oven to 425F. 401 5g
2. Heat 2 tbsp of olive oil in a large skillet CALORIES PROTEIN
over medium heat. Add onion and cook, THE MACROS
stirring occasionally, until golden, about 10 63g 15g
462 33g 63g 10g
minutes. Add in sliced mushrooms and CALORIES PROTEIN CARBS FAT CARBS FAT
saut for an additional 10 minutes.

WHATS D ON'T F E A R T H E PI Z Z A
HEALTHY ABOUT IT

GIANT
BY GREG MERRITT
>
G I A N T SE T S, G I A N T GA I N S
G YOUR FAVORITE exercises

to lead to favorable results.
T lik mething youve
enc experimenting with
sets en you perform two
e es back to back with no rest in
be Giant steps take things a step
(or urther by combining four or
more ses into what is, in effect,
one ext
Going has long been a way of
upping t intensity, but for some
its of a training philosophy.
ten eriods, you can enjoy
c by making giant sets
the cus of your routines.
Going Giant
First, lets dene some terms. A
superset consists of a set of two
exercises paired together, performed
without rest; a triset is the same
thing but with three exercises. A
giant set consists of four or more
exercises. Those lifts can be for the
same body part (such as quadriceps)
or neighboring body parts (quads,
hams, glutes). Generally speaking,
the more exercises you perform, the
more diverse they should be. A low-
er-body giant set might consist of leg
extensions, front squats, leg presses,
leg curls, and lunges, thus combining
isolation exercises (leg extensions,
leg curls) with compound exercises
(front squats, leg presses, lunges), all
while hitting quads, hams, and glutes
in the same sequence.
Done correctly, with no pause
between subsets, giant sets are an
exhausting yet effective way to someone might jump on the leg basis, mainly bodybuilders.
recruit more muscle bers and ush press, while someone else occupies We dont recommend giant sets as
your muscles with blood. Its difficult the only leg curl machine. Those a yearlong strategy, but for extended
to keep your intensity up throughout are the main reasons why giant sets periods of six to eight weeks, they
an array of lifts, though, and, whats are rarely performed for anything can shock you into greater gains and
more, it can be a logistical challenge but abs. If done at all, most lifters have been known to subtract body fat
O P E N E R S P R E A D : VA D Y M D R O B O T / A L A M Y.
to jump from station to station with- use them as an occasional means of while adding muscle. If you choose
out rest in a crowded gym. While increasing intensity. However, there to implement this strategy, then be
youre doing leg extensions or squats, are some who use them on a regular sure to allow for at least a day, ideally
THIS PAGE: LIONEL DELUY
48 hours, of rest among body parts.

The high-volume barrage will leave
you with a serious case of DOMS
WE DONT RECOMMEND GIANT SETS AS A YEARLONG (delayed onset muscle soreness). But
STRATEGY, BUT THEY HAVE BEEN KNOWN TO hit it hard for a few weeks, and you
SUBTRACT BODY FAT WHILE ADDING MUSCLE. can expect to see giant gains.

GIANT-SET
BASICS
Q Implement giant
GIANT-SET
SHOULDER
sets occasion-
ally to increase
intensity, or for ex-
tended periods of
WORKOUT
six to eight weeks
to boost growth
and increase fat
burning.
Q Rest as little as
possible between EXERCISE REPS
exercises. Aim
for two to four
minutes between
giant sets.
Q To determine Dumbbell 10-12
how much work Seated Rear
to do, count each Lateral Raise
component as a
set. Our sample
shoulder workout
has five sets. Run
through it three or Dumbbell 10-12
four times for 15 to Overhead
20 total sets. Press
Q Select a weight
that has you fail
every 10 or so
reps.
GIANT-SET
TIP SHEET
Q Unless you
have access to a
sparsely populated
gym, line up your
equipment ahead
of time, minimizing
the distance from
one exercise to
the next.
Q Rotating through
the exercises
with at least one
partner will help
you keep dibs on
equipment.
Q Even if you do
only straight sets
for every other
body part, you can
benefit from work-
ing your abs with
giant sets, as they
respond best to
high volume.
QChoose a wide
variety of exer-
cises. For this rea-
son, your biceps
(stressed with
DUSTIN SNIPES; TOMMY GARCIA
only curls) are not

a great giant-set
target. In contrast,
your back (with
a plethora of
machine and
free-weight rows
and pulldowns)
is an excellent
candidate.

THE
NEW
RULES
OF
YOU KNOW THAT MAXIMIZING YOUR POST-WORKOUT DOWNTIME IS THE

SUREST WAY TO REACH ANY FITNESS GOAL. BUT DO YOU HAVE ANY IDEA
WHAT ACTUALLY WORKS? WE DO. B Y S C O T T C H R I S T I A N P H O T O G R A P H S B Y M A R I U S B U G G E
Plenty of mystery
still remains about the
science of recovery:
why some methods are supposed to work but dont; why others feel like they work but have no scientific evidence to support
them. And in todays day and age, theres no shortage of recovery methods. Just take a two-minute stroll through Instagram:
For every shot of an NBA player giving a thumbs-up from an ice bath, youll see a soccer megastar with his legs in an oxygen
chamber, an elite cycling team wired up to machines between mountain stages, or Dwayne Johnson fueling up after a gym
session with enough food to feed an entire Little League team. In fact, you could make the case that Instagram is basically
the worlds biggest advertisement forum for elixirs, magical garments, oxygen tents, acupuncture needles, weird bruises,
powders, and all manner of wizardry aimed at one singular purpose: recovery.
To better understand recoverythe process by which your the metabolic by-products and brings in nutrient-rich blood
body rebuilds itself, your muscles reenergize, your hormones that helps heal muscles damaged in the gym.
return to balance, and your central nervous system repairs Active recovery is the crucial step guys skip. If youve just
its important to distinguish between its two forms: passive lifted weights hard or rowed for an hour, you cant just hit
and active. the showers, call it a day, and expect your body to magically
Passive recovery, of course, occurs when your body is at bounce back in peak form.
restthis includes sleep, diet, and applying compression. The most effective form of recovery after intense or
Active recovery, meanwhile, happens when your body is resistance exercise is active recovery, Pasternak says. Aside
in motion: walking, light lifting, having a light go on a from speeding nutrients and oxygen to damaged muscles, it
stationary bike. also helps reduce muscle soreness, which is a good thing.
Both forms are equally important for optimizing returns on Muscle soreness isnt some badge of honor after an effec-
your workout because they target different aspects of muscle tive session, says London-based trainer David Kingsbury,
regeneration. The easiest way to think of it is this: Passive the man responsible for getting most of the movie X-Men,
recovery helps repair, while active recovery helps deliver the including Hugh Jackman, ripped. Although it can and will
tools necessary to repairor, as author and personal trainer be a by-product of training, thats not what people should be
Harley Pasternak describes it, active recovery ushes out all shooting for.
Pressure Yourself
How to do
self-massage,
according to Nicole
Kennelly, a massage
therapist in New
I L L U S T R AT I O N S B Y F LY I N G C H I L L I
York City and the

1) Middle Back 2) Glutes 3) Front of 4) Knee 5) Foot/Ankle
owner of Body
Hip/Groin
Balance Massage Q This is important Q This is for Q Releasing Q Proper movement
Therapy for extension of lower-back pain. Q This area gets tightness around of the foot and
the spine, rotation Trigger points in tight from sitting, the knee will help ankle helps prevent
of the trunk, and these muscles then overused alleviate any injuries to the ankles,
proper breathing. can cause pain all from running. knee pain. knees, and hips.
TECHNIQUE:
the way down to TECHNIQUE: TECHNIQUE: TECHNIQUE:
Foam roll up and your feet. Use a lacrosse ball Using a massage Foam rolling the
down from the top of TECHNIQUE: below your hip bone stick, roll your shins and calves,
the shoulder blades Sit on a lacrosse either lying facedown quads, hammies, rolling the foot on a
to the waist. Roll ball with the ball or leaning against a and calves for 30 lacrosse ball, and
slowly, stopping at positioned over a wall. Release tender seconds to 1 minute using a stick for
any tender points, tender spot. Hold for spots from the each. Apply direct friction around the
breathe and relax 1 minute, then move outside of the hip, pressure to any area ankle are all helpful
into it, then move to to the next spot. across the thigh, and where you feel in these areas.
the next point. into the groin. tension.

R E COV E R R IG H T
perfectly all right. After all, elite athletes do it. The trick
is to trade out hardcore lift days for occasional days of
light cardio.
Finally, some good rules of thumb for endurance training:
If you feel like crapslightly sick or offor if your resting
heart rate rst thing in the morning is overly high, youre not
fully recovered. (For this reason we highly recommend using
a tness tracker.)
Bottom line: Find out what works for you. If you notice that
youre not seeing gains in the gym or on your runs, try adding
another day of rest. That way you know that youre training
at the peak of your adaptation zone, when your body is
repaired and ready for physiological gains, rather than when
its in a recovery phase and still in need of repair.
To get started, follow this blueprint.
PA R T 1
The Recovery Methods

You Absolutely Should Use
Hit the Bike for a Light Ride Right After Doing Anything
Any trainer worth his or her salt will tell you that light
cardio is the best form of active recovery for pretty much
any workout. Whether youre coming off strength training, a
Of course, before you plan your recovery, you have to HIIT session, or a soul-crushing bike ride, a bit of easy cardio
decide how often to work out and how to space out will help loosen your muscles and limit lactic acid buildup.
those sessions. Spinning for 10, 15 minutes on a bike is a really good
If you come back to train too soon, your body will tool, Kingsbury says. Especially after heavy leg sessions, I
still be in the recovery phase, and the result will be poor always try to get my clients to Spin with very low resistance.
performance in training, says Keith Baar, professor of Whether its on a Spin bike at the gym or on a real bike
molecular exercise physiology at the University of California, outdoors, the trick is just to make sure the resistance is low.
Davis. And if you continue to train too frequently, ultimately This isnt a workout; its a way to get motion into your body
youll experience diminishing returns. In extreme cases, he and your heart rate up. And if a bike isnt accessible, walking
says, you can even upset your hormonal balance. is a perfectly acceptable alternative. Just make sure to move
Former U.S. marathon runner Ryan Hall is an example of at a decent speed. You should be able to hold a conversation
this. He believes that extreme traininghed sprint seven while walking.
miles down a 9,000-foot mountain, then run back upled to Kingsbury also recommends lower-volume, high-frequency
the low testosterone levels that forced him to retire at 33. workouts between your normal lifting days. Things like
So should you go hard three days a week? Five? Seven? muscle soreness will be reduced because the volume is
What about heavy lifting and cardio? reduced, but youre still getting a great training stimulus.
Generally speaking, when it comes to strength training:
For most people who push themselves hard, two full-body Splay Out on a Massage Table (If You Can Afford It)
workouts a week are enough, with two days of recovery in One of the most effective active-recovery methods for
between, Baar says. If you do split-body sessions, its two professional athletes is massage. The reasons have never
workouts per body part per week. been fully understood, but new research is shedding light on
As for cardio, this type of exercise is crucial. Body-weight the matter.
exercisescycling, rowing, swimmingcan be done more Theres a lot written about massage and how it may work,
often than high-impact exercises like running, which cause like by reducing inammation and swelling, says Thomas
signicant mechanical, not just muscular, fatigue, Baar says. Best, M.D., Ph.D., a professor of orthopedics and sports
So for those, youll need a lower volume of work and even medicine at University of Miami Miller School of Medicine
more days off in between to aid recovery. and one of the leading experts on massage. What weve been
For guys who want to work out every day, Baar says its doing with our research is trying to prove or disprove that.

What have they found?
Turns out that most of the time, whats purported to be
occurring, is, Best says. Our studies support the idea that
post-exercise massage reduces inammation and improves
the ability of the muscle to contract and rotate in the joint.
We also showed that massage looks to be able to provide
some stimulus for muscle regeneration.
One point of interest that Best stresses is that while
massage appears to be effective anytime after a workout,
its greatest benets come immediately post-workout. Our
study showed across the board that when massage was
done immediately after the exercise, the results were even
better, he says.
The amount of massage performed turns out to be
important, too. In Bests study, he found that a 15-minute
massage was just as effective as a 30-minute massage.
Hit the Perfect Balance of Protein and Carbs

Exactly One Hour After Exercising
Just as an engine needs fuel to run, muscles need fuel to
grow. But what type of food? And when do you eat it?
The simplest answer to the rst question is: protein,
carbohydrates, and vitamin-rich ber.
But as to when those foods are best
consumed, theres a lot more to it than
most of us have been led to believe.
The long-held belief that protein
is better for long-term recovery and
carbs are better for quick bursts
of energy is, Pasternak says, an
oversimplication of a very complex
metabolic process.
A 2007 study tested the effects of
protein and amino acid consumption
on muscle anabolism, mass, and
strength and found that 20 grams
of protein ingested one hour before
and one hour after intense resistance
training increased muscle-protein
synthesis versus taking a carbohydrate
placebo. And a 2001 study published
in the American Journal of Physiology
found that carbohydrate and amino
acid consumption immediately before
Just crushed your workout?

Dont hit the showers
hit the Spinning bike and pedal
lightly for 20 minutes.
R E COV E R R IG H T
with a day or two of sleep deprivation, but over the long term soreness was substantially lower in rugby players who used
your body will begin to break down and open you to injury as compression garments over those who didnt. Of course, a
you lose focus. lack of soreness isnt denitive proof that it aids in recovery,
Accidents in the gym from tiredness are really common, but its certainly a positive sign. And given that there appear
says Kingsbury, who often has to tailor his Hollywood to be no negative side effects, its worth trying.
megastars workouts to demanding schedules. Often theyre
on very little sleep, and we have to manage that. Some days Dabbling in Acupuncture or Pulling a Michael Phelps and
we wont train because they havent slept enough. Trying Cupping
For the record: You should get at least seven hours of sleep Anecdotally, athletes and tness trainers claim that a whole
a night and eight or even nine if youre in the middle of a host of methods can aid in recovery. Two of the most popular
hardcore training cycle. are cupping and acupuncture.
Cupping, which was all the rage at last summers Olympic
Games in Rio de Janeiro, involves a special cup being placed
PA R T 2
on the skin, with heat or an air pump used to create suction.
The Recovery Methods Youre Free The idea is that suction draws blood to sore muscle areas,
to Use (If You Like Them) which helps to promote healing.
Acupuncture, sometimes called dry needling, is a much
Rocking Your Favorite Yoga Poses Immediately After a Session older technique, in which small needles are inserted into
Like romance, theres one thing you can say for sure about various trigger points on the surface of the body, the theory
stretching: Its complicated. being that the needles unblock energy ow (or chi) and help
For one thing, there are two types of stretching, dynamic the muscles relax and recover. Unfortunately, theres very
and static, and each has different effects on the body. little in the way of denitive proof on either technique. As
Dynamic stretching involves constant movement, like arm Pasternak says, There are a number of things you can do
swings or trunk rotations. Static stretching means reaching that have little evidence to support them. As long as they
into a position, then holding it, like a bentover hamstring dont hurt you, and you personally feel that it helps, then by
stretch. For years the consensus was that you should do all means do whatever you want.
dynamic stretches before a workout, to increase blood ow
and prime your muscles for exercise, and static stretching
PA R T 3
after a workout, to rid your muscles of lactic acid buildup,
stave off soreness, and increase exibility. (Also, studies The Recovery Methods
showed that static stretching before a workout is a big no-no You Probably Shouldnt Use
because it will impair your strength.)
It turns out thats not exactly correct, because not all your Lolling in a Giant Tub of Ice
muscles are created equal. The more elastic parts of your Ice baths have been a mainstay of post-workout recovery for
skeletal system, like the calf and Achilles tendon, can recover quite some timewhich is a problem for two main reasons.
quicker from a static stretch since thats partly what they First, a study last year at the English Institute of Sport
were built for. Larger muscles, however, like the rest of the measured various markers of physiological stress before
lower body, are made much weaker because they are not and up to 72 hours after cold-water immersion and found
meant to be stretched, according to a 2014 study. no positive improvement over those who didnt use an ice
Bottom line: Do dynamic stretching before a workout, but bathmeaning they didnt promote recovery at all.
only after a warmup, like a round of jumping jacks to get More troubling, that same study showed that ice baths may
blood and oxygen owing into the muscles. In the case of actually hinder recovery. Ice blunts inammationgreat
static stretching, the latest research says it reduces strength for treating an injury. But certain types of inammation
in your muscles for up to 24 hours afterward, so do it only are important for recoverys repair and adaptation
if youre not hitting the gym again the next day. Otherwise, processes; and in terms of decreasing inammation, ice is
keep it dynamic and pre-workout. indiscriminate. While massage may blunt only the right types
of inammation, ice hits them all.
Donning the Coolest New Tights Remember, recovery is all about your muscles repairing
Compression is the biggest new trend in tness, specically themselves. Because of this, the studys author, Jonathan
compression sleeves and tights. Amazingly, theres still Leeder, Ph.D., recommends using an ice bath only in a
limited data on what, exactly, it does. competition scenario, when the feel-good factor is more
But a study published in the Journal of Strength and important than any training gains. During training, however,
Conditioning Research showed that delayed-onset muscle ice baths should be avoided.

True believers say acupuncture
increases blood flow and boosts
recovery. Though no credible
studies support that, none really
dispute it, either.
GIVE IT A
Use rest-pause and cluster

sets to eke out extra reps
BY GREG MERRITT
LOW-
PULLEY
ROW
Squeeze your
shoulder blades
together, keeping
your chest up.
Row the weight,
leading with your
elbows, until the
handle touches
your stomach.

G I V E I T A R E ST
BENTOVER ROW
Not allowing your elbows to
lock out at the bottom will keep
constant tension on the muscle.
YOU CA rstate
the impo f rest. A
break of or more
between ws you
to regain strength
for your next set, and days
between working a body
part foster recovery and
muscle growth. There
is also a third potential
benet of loangrapid
recovery during sets.
There are two ways to do
this: the old but neglected
technique of rest-pause
and the trendy system of
cluster sets. Rest assured,
both will enable you to
compile more growth-
inducing reps. Heres how.
Rest-Pause as one to two, with reps in the Therefore, rest-pause has not only
The rest-pause technique is one four-to-six range. But you dont allowed you to scrape up four
OPENER SPREAD: EDGAR ARTIGA. THIS SPREAD: WESTEND 61/
A L A M Y; SHU T T ERS T O C K ; A L EKSE Y MN O G O SM YSLOV/A L A M Y
of the more overlooked training have to be a HIT man to benefit extra reps, but those reps were all
intensifiers. Maybe thats due from rest-pause. As with supersets at near failure, and instead of one
to bad branding, as the name and forced reps, anyone can use it failure point (at 10 reps), youve
insinuates an easy workout ahead. as a means of pushing sets beyond had three (at 10, 13, and 14 reps),
But trust us, despite the name, failure. meaning youve extended your
there is nothing easy about it. Lets say you reach failure on a set by racking up the sort of reps
Rest-pause has always been asso- set of shoulder presses at 10 reps. that best stimulate growth. Thats
ciated with high-intensity training Youd rerack the weight, keeping why rest-pause should be in your
(HIT), made popular by golden- your hands on the bar, and wait 10 workout arsenal.
age bodybuilder Mike Mentzer, to 15 seconds before going again.
and HIT has never been very fash- The rest allows you to pump out Cluster Sets
ionable due to its ultralow-volume another three reps. Then you Cluster sets are similar to rest-
approach. Often, sets dips as low rest again and get another one. pause, as theyre a type of intraset

REST-PAUSE AND
Q CLUSTER-SET
BACK ROUTINE
EXERCISE SETS REPS
Q
4 *
Lat Pulldown 4 10+2+1**
4 *
Q
Low-pulley Row 4 10+2+1**
LAT *Cluster sets (rest 20 seconds between
subsets).
PULLDOWN Q **Rest-pause (rest 15 seconds after
Arch your back
reaching failure).
to allow for a
greater range of
motion during
the lift.
Q
planning. If you can get eight
continuous reps, break your three
DEADLIFT subsets into three reps each. If you
Do not round
your back
can get 10 continuous reps, try for
during the Q
three subsets of four reps. And if
move. If you do, you can do 12 continuous reps, aim
lower the
for three subsets of ve reps. In
each case, push your nal subset
Q to failure.
Putting It Together
To supercharge intensity (and
Q muscle growth), you can combine
cluster sets with the rest-pause
technique. Lets stick with the
shoulder press example. If you
were pressing with weight that
you can hoist 10 continuous times,
break, but they differ because they possible, typically getting three to you would get four reps, rest 20
have only one true failure point. ve. If you get four reps on each of seconds, get four more, rest 20, go
Lets return to our example of the three subsets, youve done 12 to failure (four). Rest 15 seconds,
shoulder presses done with a in an extended sequence, with two then start rest-pause by doing
weight that limits you to 10 breaks, instead of 10 continuous as many reps as you can (two),
continuous reps. Cluster sets break reps. Because they enable you to rest 15, and go to failure one last
your set into more manageable get one to three more reps ver- time (one). With a total of 70
subsets. Per our example, youll sus a typical set, clustering is an seconds of rest, youve totaled 15
perform three subsets of four reps excellent way of breaking through reps, 50% more than you could
each to total 12 reps. Youd per- strength plateaus as you accumu- do without pausing. Combining
form four reps, rack the weight late more total volume. Your mind cluster sets and rest-pause is a
but keep your hands set, wait 15 to and muscles grow accustomed to double-barreled assault, so utilize
20 seconds, do another four reps, totaling more reps with the same this no more than three times per
rack the weight again, and then do weight, or the same reps with workout. Resting may be the key
a nal subset of as many reps as more weight. This requires some to cranking up your intensity.

> The nine most sought-after
male physique attributes
chiseled V-cut abs, the bulging
triceps horseshoe, the
above-the-knee teardrop,
among othersand how any
guy can nally achieve them
BY PETER KOCH PHOTOGRAPHS BY MARIUS BUGGE
OLETS NOT KID EACH OTHER: As much as we hit the gym to

feel awesome, live longer, compete with our buddies, relieve
stress, and, of course, have a damn good time slinging giant
pieces of steel, it doesnt hurt that working out makes us look
damn good, too. Which means that, if youre a guy seeking to
round out your sex appeal, youre probably more than familiar
with all the coveted (admittedly superficial) physical
attributes that constitute a perfect male physiquethe ones
even hardcore gym rats have trouble achieving. These include
the well-defined arm horseshoe (see: Mark Wahlberg in
The Fighter), ridiculously chiseled V-cut abs (see: Brad Pitt in
Fight Club), and the giant wingspan of a well-carved upper
back (see: Hugh Jackman in any film in which he sprouts
metallic claws). So, with the help of some of the nations best
trainers, strength coaches, and strongmen, weve laid out in
exhaustive detail everything it takes to achieve them. If youd
love a physique even Michelangelos David would be envious
of, wed advise you to start here.

BU I L D T H E PE R F E C T B ODY
GOAL NO. 1
THE TAPERED
TORSO
OYOU CAN DO ALL THE gym work in
the world, says Zach Even-Esh, founder
of New Jerseys the Underground
Strength Gym, but if your bodys
covered by a layer of fat, then nobody
will know.
Which is why getting yourself on a
strict, clean dietwith the right balance
of proteins, fats, and carbsis the key to
transforming your flabby torso into a
perfectly cut, tapered midsection.
But how do you do it? The first order
of business is to get your math in order,
and that means calculating what your
overall calorie intake needs to be, says
sports nutritionist and strength coach
C.J. Murphy, MFS, owner of Total
Performance Sports, in Malden, MA.
So if pure fat loss is your goal, you need
to be ingesting roughly eight to 12
calories per pound of your body weight
per training day, depending on how
active you are and how much fat you
need to shed. If youre already fairly lean
and you just want sharper muscular
definition, youre allowed 12 to 15
calories per pound of body weight.
(Though, start on the low end and see When eating to get lean, its best to confine your carb intake to pre- and post-workout or the evening.
how it goes.) So if youre a 200-pound

guy looking to get lean, youre looking at
roughly a 2,000-calorie-per-day diet. different values, yes, but if youre eating should cut carbs up to 50% and increase
And Murphy recommends a simple a wide variety of meats youll still be in fat to 20-30% of total calories to help fill
high-protein carb-cycling program, with the ballpark. All told, that means you up, reduce hunger pangs, and
which you eat more carbohydrates on roughly 1g of protein per pound of body increase your likelihood of sticking to it.
your strength-training days and less on weight (at 4 calories per gram). And remember: Timing is important,
days off, creating a caloric deficit that Then there are carbs: Yams, sweet and too.
torches fat. white potatoes, white rice, and fruit are Earn your carbs, says Murphy, who
So lets start with strength-training all good carbs to power your workouts. suggests ingesting carbs directly pre-
days. Those carbs should make up 35-45% of and post-workout. Also, save the bulk of
First, youll need lots of lean protein. your daily calories, calculated at 4 your off-day carbs for the evening,
That includes anything that swims, calories per gram. which prevents you from bingeing at
runs, or flies, says Murphy. Meaning: The remainder of your calories each night and gives you a little more energy
steak, chicken, fish, turkey, and ground day can be made up of vegetables and (in the form of stored glycogen) to carry
beef. Eggs and protein powder are good, healthy fats, like nuts, nut butters, olive into the next morning. Carb cycling
too. As a rule of thumb, Murphy oil, and avocado. (Calculate fats at 9 isnt the only way to put on lean muscle
calculates meats at 7 grams of protein calories per gram.) mass, but its the simplest, Murphy says.
per ounce. Different foods have On non-strength-training days, you Its easy, and its hard to screw up.

GOAL NO. 2
underrated decline dumbbell press. It Finally, dips are like the squat for the
BROADEN YOUR activates more pec fibers than any other upper body, says Murphy, in that
CHEST
exercise, he says. Its almost all pec theyre a great way to increase pec
because the range of motion is so short mass. They press the muscles fully and
that your delts and triceps dont do a ton also hit stabilizing lats and abs hard
of work. The angle also allows you to when done with proper technique.
ONOBODY LIKES A CHICKEN CHEST, use heavier weights, which equates to (Perform 50 dips in as few sets as
says trainer Murphy, and we cant argue more work and a bigger chest. (Using a possible.)
with him. If you want to project an weight that allows 10 to 12 reps on your But to really stimulate growth, try
image of strength and power, a broad, first set, perform five sets, pushing each suspension trainer flyes, which utilize
chiseled chest is one of the oldest, most one until youre one rep shy of failure.) full-body tension. Plus, its done from
time-honored ways of doing it. But there Then its on to flyes. Murphy advises an angle that you hardly ever use
are better ways to build pecs than the using bands or chains to put less wear when doing presses, Murphy says,
bench press. The bench does work the and tear on the shoulders. (When the which creates a totally new stimulus
chest, Murphy says, but it also works a weight unloads as you go down on chain that causes your nervous system
bunch of secondary muscles, like the flyes, your shoulders will be safer at the and muscles to work differently,
deltoids and triceps, among others. bottom and youll get a more powerful stimulating growth.
With these other exercises added to pec contraction at the shoulder.) With To do it, ensure that youre
your once-a-week pec workout, youll bands, you can loop an exercise band maintaining a strong plank position
have a chest you can balance a beer on around each hand and behind your back throughout each flye. Perform 40 total
in no time. before picking up dumbbells. (Do four in as few sets as possible, keeping your
Murphy first suggests the highly sets of 15 to 20 reps.) body at a 45-degree angle.
GOAL NO. 3 the triceps. Set up on a dip bar as you

would for normal dips, only this time
GET THE TRICEPS youll keep your body straight up and
HORSESHOE
down (perpendicular to the ground) and
your feet underneath you rather than
crossed behind you. Lower yourself until
ONEWS FLASH: BICEPS may be cool, your forearm and upper arm make a
but triceps actually make up the bulk of 90-degree angle, then push yourself
the upper arms. Growing big arms back up.
andeven more impressive, carving out To hit the lateral head, Bryant suggests
a detailed triceps horseshoemeans straight-bar cable pushdowns. The
working every part of the muscle. You lateral head is the one most responsible
need to make sure you hit all three heads for the horseshoe shape of the triceps,
of the musclelong, medial, and lateral, The triceps muscle Bryant says, and working it is extremely
has three heads:
says Noah Bryant, C.S.C.S. While you long, medial, and
important to get that look. Any
cant completely isolate them, you can lateral. The lateral is movement that pushes weight down will
key to the horseshoe.
do exercises that emphasize each one. hit the lateral head, which runs on the
Add these three moves to your routine as outside of the arm, but this is his favorite.
much as twice per weekon chest day the elbows. Go as far as you can while Start with the bar about chest level, your
and shoulder day. keeping your back, neck, and upper arms elbows in tight to your body, and your
The first exercise, which hits your straight and perpendicular to the upper arms pointing straight down to
triceps long head, is the EZ-curl bar ground. Its important to perform the the ground. Keep your elbows tucked
French press. full range of motion if you want better tightly in to your body, and push the bar
To do it, sit on a bench and grasp the results. Slowly return the weight to the down while keeping your upper arms
EZ-curl bar with a pronated grip. Start overhead starting position. static. Feel your triceps moving the
with straight arms and the bar directly Then the triceps dip is Bryants top weightand your horseshoe getting
overhead. Lower the bar by bending at choice for hitting this deep-down part of more and more cut.

BU I L D T
Performing
strongman-
style carries
works more
than just your
gripthey hit
your whole
body.
GOAL NO. 4 GOAL NO. 5
GROW YOUR GET A WIDE UPPER
GLUTES BACK
OTO REALL O
Toronto-ba
together thi
routine up t
herefrom
the heavier
twitch fiber
But a few
Always mai
back; 2) Pre
are always t
progression
First: the b
helps train t
nate other jo
floor and ro
shoulders a
on the floor
hips off the
Next: sum
stancewit
glutes. Be su
hips back, a
barbell clos
Finish wit
chain even h
your thigh p
dumbbell in
your trailing
152 MUS
GOAL NO. 6
GET WELL-DEFINED V-CUT
ABS
O
It takes more
than crunches for
rippling abs. You
need to attack
them from
multiple angles
with a barrage
of exercises.
BU I L D T H E PE R F E C T B ODY
GOAL NO. 7
BUILD BIGGER
Hammer curls work

the arms underlying
BICEPS
muscles to make OTHEY MAY NOT be the most functional muscles you need to
them look fuller,
bigger, and veinier. grow, says Murphy, but that doesnt mean you dont want to
look great at the beach. Here are three moves to add to your
routine twice a week.
The first is the towel pullup. Drape two towels evenly over a
Using a weight that allows 10 to 12 reps on your first set,

perform five sets in total, pushing each one until youre one rep
shy of failure.
Finally, work in some barbell chain curls. The chains make
the lift more difficult at the bottom of the exercise, and lighten
as you curl up. This allows you to overload your biceps with
more weight. Do five sets of eight to 10 reps.
GOAL NO. 8
TEASE OUT YOUR
TEARDROP
OTHE VMO, or vastus medialis oblique, is the most impressive complements squats and lunges because it loads the quads in
leg muscle to define, if only because its the only quad muscle part of the joint range you dont get from those movements.
visible when youre rocking boardshorts. Located in your lower When youre standing at the top of a squat or lunge and your
quad, a fully developed VMO not only creates a teardrop- knees are extended, youre not getting any force through your
shaped cut just above your knee, but it also acts as an important quads, but the leg-extension machine keeps the tension on
stabilizer that guards the joint against injury. For his part, through the entire range.
trainer Nick Tumminello recommends focusing on exercises Expert tip: You can work the quads harder by elevating your
that hit the entire quads hard. If you develop the quads heels with five-pound plates during squats. Set up as you would
overall, says the trainer and founder of Performance for a normal squat, only elevate your heels 1 to 2 inches using
University, youll get the coveted teardrop. Mix these weight plates. Bend your knees and lower your body in a
exercises into your regularly scheduled leg workouts once a controlled manner until your hamstrings touch your
week for a teardrop that would make any pro cyclist jealous. calves and your glutes are below your knees, then return to
Start with the leg extension, Tumminello says, which starting position.

Even-Esh. But getting there can be difficult, he contends,
especially if youre doing the same old lifts day in and day out.
The body adapts and doesnt feel challenged, limiting new
muscle growth. For a fresh set of shoulder exercises, try these
three exercises that attack the delts from all angles and build
strength and endurance both concentrically and isometrically.
(Note: Once a week is plenty.)
First, theres running the rack side raises, a simple way to
overload the deltoids. Start with a light pair of dumbbells and
perform three reps of side raises. Go to the next pair of dumb-
bells for three reps and continue running the rack, climbing up
in weight until you can no longer perform three reps with
perfect form. From there, reverse order and work your way back
down the rack to where you started. If you can do more than two
sets, Even-Esh says, then you didnt push hard enough.
Then he suggests the dumbbell overhead carry, which
challenges your shoulders, abs, and upper back isometrically.
Lock the dumbbells (or kettlebells) overhead with arms
completely straight, engage your abs, and walk slowly for 50
Lunges are feet. Start off with three or four sets at this length, and slowly
one way to
attack the
increase the distance to 75 and 100 feet per set. Its great for
GOAL NO. 9
vastus medialis adding size and strength to your shoulders and traps.
muscle.
Lastly, you should do the dumbbell press 21s, which hit the
GET BOLDER shoulders through various angles while maintaining constant
SHOULDERS muscle tension. To do it, perform seven reps at a time from each
of these ranges of motionbottom half, top half, and full range.
Start with very light weights, and press seven reps from your
OSCULPTING THE PERFECT V-tape physique starts at the shoulders to the midway of full extension. Then press seven
shoulders, which means training your deltoids and traps. reps from midway to full lockout. Then do seven reps of
Shoulders that are round and powerful looking give the full-range overhead presses. Two or three sets should be
impression that your body is built for performance, says Zach enough to blast your shoulders.
Boost Your Performance, Too!

Weve compiled the most coveted fitness performance feats for the modern man, from a blazing mile time to bench-pressing 1.5 times your
weight. Heres how to get there.
SPEED
3) Leg Lifts increased by 8 inches. Aim for 2) Negative Pullups As you lower the bar, squeeze
RUN A SIX-MINUTE Strengthen your quads, a big numbersay, 400and Focus on the lowering portion your shoulder blades together
MILE calves, hips, and butt to get break it up into sets. rather than the lift. Find a low and try to pull the bar apart,
1) Head for the Hills faster and make your body bar and jump up so your chest then maintain this tension while
3) Jump Rope you push for more force.
Hill sprints are a great way to more resilient against the is near bar level, then slowly
Jumping rope hits the same lower yourself.
develop explosive leg strength pounding of fast running. muscles recruited for your 2) Vary Grip Width
and the endurance you need vertical leap. Incorporate it into 3) Forced Reps Alternating among wide,
to redline it for a mile. Find a your training two to three days narrow, and normal grips
POWER
When your muscles are
steep, 100-meter-long hill, a week, continually increasing allows you to focus on both
on fire, have a training partner
sprint up it, and jog back down. TOUCH THE RIM the length of the session. help you crank out two to three prime mover and supporting
Repeat six to 10 times. muscles, which can help you
1) Body-weight Squats more reps. Youll overload
2) Intervals They make you stronger and your muscles, forcing break through sticking points.
MUSCULAR ENDURANCE
The best way to cut seconds because they mimic the crouch greater growth
3) Superset with
off of your mile time is with position of the jump, theyre DO 20 PULLUPS Bentover Rows
intervals. Head to a local great practice. Graduate to 1) Elastic bands MUSCULAR STRENGTH
Beef up your lats, which are
track for sprints12x200m, jump squats. Loop an elastic band around BENCH-PRESS key to moving the bar, as they
10x400m, 8x600m are good the top of a pullup bar and
optionsand break them up
2) Calf Raises 1.5 TIMES YOUR act as a spring and provide a
place your foot in it. Thatll help
with 200- to 400m of slow Shaq did them every night WEIGHT bigger base for you to press
you to knock out more reps off of, with bentover rows
jogging. before bed when he was in 1) Pull the Bar Apart
than you otherwise could. between bench-press sets.
college, and his vertical leap

YOUR
FAT AWAY
FOR GOOD!
>
B L A ST YOU R FAT
1) ELIMINATE PROCESSED FOODS 3) HIIT IT To really jack up your exercises like kettlebell snatches or
If it didnt exist in 1903, then dont metabolism and melt the fat off your thrusters for intervals is a convenient
eat it. Besides having a much lower belly, try implementing high-intensity and effective way to get in your HIIT
nutritional value than whole foods, interval training (HIIT) into your when youre pressed for time.
processed foods have been stripped workouts. These hardcore routines
of most of their ber, as well as involve a high-intensity work period 4) LIFT HEAVY, LIGHT, AND OFTEN!
compounds like phytochemicals and like running at 90% of your MHR Study after study shows that adding
amino acidsand digesting those (maximal heart rate), followed by a muscle will help your body burn more
nutrients takes energy. A 2010 study low-intensity exercise like walking at calories. Increased muscle mass also
showed that eating a sandwich made a slow pace. A 2008 study from the increases insulin sensitivity, resulting
with multigrain bread and cheddar University of New South Wales in in less fat storage. Your best bet when
cheese causes the body to burn Australia showed that men and women planning a workout, according to Jesse
twice as many calories postmeal who performed HIIT three times Burdick, a Dublin, CA, trainer and
as youd use after eating a similar a week for 15 weeks lost 11% more nutritionist, is to opt for a good mix of
sandwich made with white bread and body fat than a control group who heavy and light lifting days. A recent
processed cheese. performed regular cardio. Performing meta-study found that lifting heavier
weights for fewer reps can give you a
bigger and longer-lasting increase in
your resting metabolic rate than push-
ing light weight for high reps. The old
2
standard of lifting light still has a place
in your workout, though, because it can
help you burn calories while you lift.
Maximize your fat-burning abilities
by mixing up your training. Try doing
PUT DOWN four sets of your exercise, but break it
THE SOFT up into two sets with heavy weight and
DRINKS low reps and then two sets with lighter
O P E N E R P A G E : P E T E R D A Z E L E Y. T H I S S P R E A D : R YA N N C O O L E Y/ G E T T Y I M A G E S ; M I C H A E L S V O B O D A / G E T T Y I M A G E S
O weight and high reps, Burdick says.
5) CONTROL CARBS
Zero-carb diet plans and carb cycling,
in which you manipulate carb intake to
be higher some days and very low on
others, appear to be the best strategies
for torching fat. In addition to helping
you control appetite and cravings,
studies show they also help keep
insulin levels stable.
6) CHUG GREEN TEA

Itll speed up your metabolism by
activating thermogenic (fat-burning)
mechanisms. A study in the American
Journal of Clinical Nutrition showed
that drinking green tea extract re-
sulted in a 4% increase in the bodys
energy expenditure over 24 hours.
7) LIMIT ALCOHOL
Your body cant store alcohol, so when
you drink it your body makes me-
tabolizing the alcohol its rst priority,

which stops your body from oxidizing,
or burning, fat. And all those empty
calories will only widen your waist.
8) FIGHT STRESS
Your system responds to stress by
producing the hormone cortisol,
which decreases your metabolism
and encourages your body to store
12
fat in your abdominal area. A study
at the University of California, San
Francisco showed that when stressed
women were left alone in a room with
unlimited access to food, they ate 57%
more than those women who were less
stressed. The No. 1 way to drop your
stress level is exercise. You may also be
able to lower stress levels with supple-
ments. Most experts recommend
getting at least 500mg of omega-3s and
about 900mg of vitamin C a day.
9) SHORTEN YOUR REST PERIODS

When training with weights, rest
between sets for a minute or less UP THE INTENSITY
instead of wandering around and When you lift, opt for rep ranges like six to 10 instead of heavy
socializing. Research shows that singles and triplesor superhigh-rep sets in excess of 20. One
resting for only 30 seconds can study of college football players showed that just one set of
increase the rate at which you burn reps to failure, plus forced reps and static contractions for a few
calories by up to 50% compared with seconds, led to more fat loss than a lower-intensity workout.
taking a full three-minute rest period.
10) UP YOUR PROTEIN

Following a high-protein diet40%
of daily calories from proteinfor the most out of your body.
eight weeks has been shown to lead
to signicant reductions in abdominal 14) ADD A BOOKEND ACTIVITY If you
11 fat compared with a low-fat, high-carb

diet. Shoot for at least one gram of
lift weights in the morning before
work, throw in some basketball or a
protein per pound of body weight for brisk walk at the end of the day, and
maximum fat burning. vice versa, to keep your metabolism
TRY INTERMITTENT running and to burn extra calories.
FASTING 13) GET MORE SLEEP When your bodys
O Its easy, it works, and it ts exhausted, your metabolism slows 15) RECOVER BETTER Use foam rollers
nicely into most busy lifestyles. The and your fat-burning processes dont and contrast showers to keep you in
variations are endless: You can skip have the energy they need to function the game and injury-free. If you have
breakfast, dinner, or even an entire optimally. A 2004 study from Stanford stiff or painful muscles, try rolling back
day, once per week or once per University School of Medicine showed and forth on a foam roller across the
month. Check out the free e-book that subjects who slept less than area for 60 seconds. Do this two to
Experiments with Intermittent eight hours had a higher body mass three times per day on areas that are
Fasting at precisionnutrition.com index and more of the hormones that especially knotted and sore. Improve
for even more strategies. trigger appetite. Try to get eight to circulation to those sore muscles by
nine hours of sleep every night to get taking a contrast shower after working

B L A ST YOU R FAT
out. Start with hot water and then times before swallowing, or put down
alternate to cold water, increasing your fork or spoon after each mouthful
the heat or cold each time for three to regulate your intake.
rounds. Stay in the hot water three
times as long as the cold, and always 20) CUT THE CONDIMENTS Sure, youre
23
end with cold. This will loosen up your sacricing a bit of avor, but eliminat-
muscles and decrease inammation. ing empty calories (and carbs) is
worth it. Whether its sour cream, WARM UP WITH
16) HYDRATE, HYDRATE, HYDRATE salad dressing, or mayo, the wrong YOUR JUMP ROPE
Your metabolism needs ample condiments can add 100 or more O As a lead-in to your primary
amounts of water to keep ring, and calories to an otherwise healthy meal. workout of the day, theres nothing
your body needs to eliminate waste better. A 180-pound guy can burn
produced during fat burning. Drink 21) MASTER THE SQUAT more than 600 calories an hour just
water liberally throughout the day; Call it the King of All Exercises. The jumping rope.
youll be more likely to skip sugary, squat increases your strength and
high-calorie drinks and may even torches fat better than just about any
boost your metabolism. A 2003 study other move. Thats because squats 24) START YOUR DAYS WITH
published in The Journal of Clinical target multiple large muscle groups GRAPEFRUIT A study in the Journal of
Endocrinology and Metabolism showed quadriceps, hamstrings, and glutes. Medicinal Food revealed that grape-
that quaffing about 17 ounces of cold Use proper form, though, to get the fruit juice can normalize the level of
agua can bump your metabolism most out of this essential movement. insulin in your bloodstream by helping
for around a half hour and burn the Keep your feet shoulder-width apart to ush excess amounts of the hor-
equivalent of 25 caloriesabout one and your lower back slightly arched monesubjects who had grapefruit
teaspoon of sugar. while making sure your knees are juice before their daily meals lost an
centered over your ankles as much as average of one-third of a pound per
17) GET AMPLE IRON possible. Drop down, keeping form, week. Too much insulin means too
Iron helps route oxygen to the cells in lowering your butt as if you were much sugar is being stored as fat. Nor-
your body. If this process is hindered, sitting in an imaginary chair. malize those levels, and the extra sugar
your energy sags and your metabo-
lism slows. Dont supplement with
iron pills, though, as this can increase
the risk of heart disease by constrict-
ing blood vessels. Instead, eat plenty
22
of iron-rich foods like shellsh, lean
meat, beans, and spinach.
I C O N S : H U N O T I K A ; T H E L I C E N S I N G P R O J E C T / O F F S E T; P A U L S I R I S A L E E / O F F S E T
18) LEARN ABOUT INSULIN
Your insulin response (and how your
body absorbs and responds to carbs) PLAN AHEAD
is a major key to how youll get the O
fat off. Your strategy in a nutshell:
Decrease your sugar and carb intake to
encourage your body to burn stored fat
instead of glucose. Its that simple.
19) CHEW YOUR FOOD INSTEAD OF

INHALING IT Slow your pace when you
eat, and let your body begin to digest
food at a more reasonable rate. Psycho-
logical trials show that eating slowly
results in feeling full sooner, which
leads to fewer calories consumed at
mealtime. Try chewing each bite 20

goes to making energy for your body.
25) SHAKE IT UP Need a snack? Reach

for a whey protein shake instead of
hitting the vending machine. Itll give
30
you the added protein you need while
helping blunt hunger. Whey protein
EAT AT HOME
OL
also helps you control blood-sugar sim
levels, resulting in more regular eating mea
patterns and fewer carb binges (caused rest
by your body trying to keep blood visi
sugar stable). sho
unk
con
26) STICK WITH FREE WEIGHTS calo
INSTEAD OF MACHINES Youll burn eat
more calories and recruit more muscle
bers doing free-weight exercises
like cleans and snatches since youre
involving signicantly more muscle Your body will use fat as an energy
BEST CALORIE BURNERS
groups. Bringing more stabilizer source since your glycogen stores are Amount torched per half hour
muscles into play when lifting requires low when you wake up. A study from
more energy and burns more calories. Kansas State University showed that
you burn the same amount of calories
27) REFRESH YOUR PLAYLIST if you are fasting or full, but fasting
Research shows you train harder (and prior to exercising resulted in burning
longer) in response to music you like, a greater amount of fat. INLINE SKATING JUMPING ROPE
so choose your playlist wisely. A recent 425 340
study in the Journal of Science and 31) USE YOUR CAMERA Taking photos
Medicine in Sport showed that when detailing your progress will both help
elite athletes ran in time to music they you gauge your progress and serve as
chose themselves, they were able to motivation when you see that what
run up to 19% longer than when not youre doing is actually working. RUNNING TENNIS
listening to music. The same effect 374 272
applies to lifting weights; the increased 32) DONT GO IT ALONE Find a partner
respiration and heart rate literally gets to go through this process with, and
your blood pumping faster, moving make yourselves accountable to each
more oxygen to muscles. other. Youll be less likely to skip the (CLA) can be effective in enhancing
gym if you have someone banking on the fat-burning process. In a random
28) LIFT EXPLOSIVELY you to show up and give it your all. double-blind, placebo-controlled study,
Your fast-twitch muscle bers are far researchers found that after 12 weeks
less efficient in energy usage than the 33) ADD CARNITINE TO YOUR DIET of 1.8g of CLA supplementation three
slow-twitch kind, so skip the slow, A study in The Journal of Physiology times daily, along with 90 minutes of
steady reps and speed up the concentric found that healthy males experienced exercise three times a week, subjects
(positive) portion of your lifts to burn a 21% increase in muscle growth and lost about 15% of their body fat.
more calories. Go with a weight that an 11% increase in work output after
is 30% of your one-rep max for each taking two grams of L-carnitine twice 35) EAT MORE FIBER
exercisetry three to eight fast reps for daily for six months. This amino acid Itll control your blood sugar, signi-
your rst two sets, then switch to slower helps you perform by decreasing lactic cantly improve your ability to move
reps for the last two sets. acid buildup. your bowels, lower your cholesterol,
and help prevent overeating. Try to get
29) RUN ON EMPTY 34) CONSIDER CLA 30 to 40 grams of ber per day from
Perform your workouts rst thing in A study from 2002 showed that supple- such food sources as whole grains, len-
the morning, on an empty stomach. menting with conjugated linoleic acid tils, broccoli, peas, and raspberries.

> Try British Mens Physique champion
Darren Johnsons twice-a-week delt workout
<
BY JOHN PLUMMER /// PHOTOGRAPHS BY CHRISTOPHER BAILEY
WHEN DARREN JOHNSON was growing up in
London, he was so embarrassed about his
body he used to forge sick notes to get out
of PE at school. The girls used to make fun
of my skinny arms and legs, he says.
Nobody mocks Johnsons build top of his physique wish list were
these days. Youll struggle to nd shoulders. I wasnt born with big
anybody with a better balanced, delts or wide clavicles, he says. I
more aesthetic package, as he proved had big traps and sloped shoulders
last year when he won four presti- that my arms were too big for.
gious mens physique competitions, Success in mens physique is
including his height class at the virtually impossible without good
British Championships and the shoulders. Contestants are judged
IFBB Elite World Cup, which earned more heavily on the width of their
him $1,250. His physique serves upper body, as it makes the waist
him well offstage, toohe works as a look two to three inches smaller.
personal trainer and model. Clearly Even guys who dont compete want
hes made some improvements since that V-taper, yet so few men are ever
his teenage days. able to achieve it.
Back then, Johnson never There is, says Johnson, a simple
imagined he could possibly look explanation: Most people dont do
this good. He hero-worshipped his enough volume for shoulders. They
sprinter dad, whose trophies lled stick to three or four sets of 10 sets
the family home, and when his father and do three or four exercises. They
died of cancer in 2002, Johnson dont even know why they do them
struggled to cope for a few years. they just follow everyone else. But
Until, that is, he eventually found if your shoulders are weak, training
salvation in the place where his dad them once a week with three sets of
spent so much timethe gym. 10 is not going to be enough to bring
At rst he didnt have a clue what them up.
he was doing. I was just there for After Johnson pumped up his
the sake of it, Johnson says. But training volume and adopted a
over time, things began to change. more robust and precise approach,
One day I decided to analyze by pre-exhausting rst and focus-
my diet, and from that moment ing on form and angles, the gains
on everything fell into place, he followed. I really had to work hard
says. Soon people were asking and try different things to bring up
him for training advice; then he my shoulders, he says. Im still
took a personal trainer course and nowhere near happy with them, but shrugs, some dumbbell presses, a
afterward got asked if he competed. theyre improved, and Im hop- few side lateral raises, the reverse
I decided to jump in the deep end ing that by the time of the British pec deck, and maybe a few front
and have a go, he says. Championships in October I will be raises, and that was it. But to have
content with where they are. Here, a perfect set of shoulders, you have
WIDTH WOES in his own words, Johnson describes to spend more time developing all
Johnson won his rst two contests his winning formula. three heads of the deltoid muscle
in 2014, but when he failed to make the front, middle, and rear.
the top 10 at the British Champion- SHOULDER ESSENTIALS Now, I train shoulders twice a
ships he took a long hard look at his I used to be the same as every- week. Typically, my rst session
physique and realized certain body body else in the gym when it came on a Monday focuses on heavier
parts needed to be brought up. At the to shoulders: Id do a few sets of movements, partial reps, and sets

S OL I D SHOU L DE R S
DARREN
JOHNSON
29
London, England
5'11"
181 pounds
2016 UKBFF British

Mens Physique up
to 6' champion; IFBB
Elite World Cup Mens
Physique champion
Train smart
USN, Flawless 7,
Fitmark Bags, and
Muscleworks gym
Instagram:
@Darren_ j
Twitter:
@Darren_
physique
to failure, Johnson explains. For the blood owing so when I move you can. I put a lot of emphasis on
the second session I try to use on to presses at the end my joints are the middle head of my delts to create
more moderate weights and higher warmed up. A bodybuilder once said a more tapered look to t in with the
rep ranges, and I focus on playing to me you have to nish strongso I mens physique criteria. Because I
around with different angles and nish with the hard stuff! am naturally trap-dominant, I use a
using a slower tempo. Although I go heavier on the load of unorthodox movements that
On both days I begin with a rst shoulder day each week, Im all target the middle delt without any
number of isolation movements to about that mind-muscle connection. trapezius activation.
pre-exhaust before moving on to My goal is never to be the strongest I love training shoulders. They
compound movements. presser in the gymbodybuilding is used to be my least favorite body
I used to go straight to the shoul- all about breaking down the muscle part, but when you put in the work
der press, but now I just try to get bers and stressing them as much as and see results theyre addictive.

HEAVIER
SESSION
1
SINGLE-ARM CABLE
LATERAL RAISE
SETS: 2 REPS: 20
Hold the cable machine and lean

slightly away from it to increase the
tension on the muscle. Raise your
arm slowly. Use light weight to get the
muscles warmed up.
2
STANDING DUMBBELL
LATERAL RAISE
SETS: 4 REPS: To failure
Hold the dumbbells close to the ends

rather than in the middle, so instead
of gripping on to them for dear life
theyre just hanging from your arms.
This will prevent the forearms from
doing the work. Keep your thumbs loose
and point your pinkie nger up. Select
a weight where youll fail between six
and 10 reps.

3 4 5
STANDING BARBELL STANDING BARBELL SEATED CABLE
FRONT RAISE (WIDE GRIP) FRONT RAISE (NARROW GRIP) REAR-DELT FLYE
SETS: 3 REPS: To failure SETS: 3 REPS: 12 SETS: 3 REPS: To failure
With an overhand, shoulder-width Im always playing around with angles, Put a bench in front of a cable pulley. Set
grip, are out your elbows. Keep your so I do more front raises but narrow the the pulley at a height where the handle
thumbs loose. This setup gives you grip to target different muscle bers, is between your chest and chin, and
control over the barbell so you can work says Johnson. You cant rely on the then pull the cable out to the side. Do
your shoulders. Its easy to hunch over same grip with every exercise if you this one arm at a time.
and let the traps do the work. want to build muscle.
6
SEATED DUMBBELL
PRESS (HEAVY)
SETS: 4 REPS: To failure + 2 partial-rep
nisher sets
Raise the dumbbells from your ears

to just above your head to keep an
immense amount of tension on the
muscle. The range of motion wont be
far. Go straight into your rst nisher set
after your fourth set, resting 45 seconds
before the second nisher set.

MODERATE
SESSION
RESISTANCE-BAND
SIDE LATERAL RAISES
SUPERSET WITH
RESISTANCE-BAND
FRONT RAISE
SETS: 3 REPS: 20
Says Johnson: This warms up the

shoulders. I like using bands because of
the tension they provide. The closer you
get to the top of the move, the harder it
gets. Bands also make you focus on the
negative movement because you have
to prevent them from pinging down.
2 3
LYING INCLINE SINGLE- 2 CROSSOVER CABLE
ARM DUMBBELL RAISE HIGH-PULLEY
SUPERSET WITH REAR-DELT FLYE
SEATED INCLINE SETS: 3 REPS: 20
PLATE FRONT RAISE Position the cables just above the

SETS: 4 REPS: 1520 forehead and then, with a slight bend in
your arms, pull them out to the side until
Do the rst exercise on a slightly
you feel your rear delts pinching. If you
inclined bench and grip the dumbbells
go any farther it brings the rhomboids
loosely with your little nger pointing
into play.
1
SMITH MACHINE
SUPINATED NARROW
PRESS
SETS: 3 REPS: 1215 (dropset on the nal set)
The supination (underhand grip)

targets your front delts more, so it turns
a compound exercise into an isolation
movement. Keep your thumbs loose
to put the stress on the front shoulders
rather than the forearms.

JOHNSONS
SPLIT
Shoulders, chest,
and calves
Quadriceps and
hamstrings
Back and calves
Rest
Delts, chest,
and calves
Quadriceps and
hamstrings
Back and calves

( HE TRAINS ARMS
EVERY OTHER WEEK)
4 5
REVERSE PEC-DECK FLYE LYING LATERAL RAISE
SUPERSET WITH SETS: 3 REPS: 1520
RESISTANCE-BAND Adopt a slow pace for this exercise,

FACE-PULL which targets the middle head. Lie at
SETS: 4 REPS: 15 on an incline bench with a straight back
and y the dumbbells up to shoulder
Use a pronated grip for the reverse height. Go light so you dont damage
pec-deck yes and keep your elbows your rotator cuff.
high. Then wrap the bands around the
pec-deck machine and pull both arms
toward your face.
6
MACHINE SHOULDER
PRESS
SETS: 3 REPS: 15 Dropsets
Perform this compound exercise

last. Performing dropsets adds more
volume and makes it a challenging
way to nish.

People say it
oftenshock your
system for
continuous gains.
Well, this six-week
program was built to
give your central
nervous system a
jolt, jack up your
heart rate, and build
a stronger and
bigger body.
B Y L E E B O Y C E , C . P. T . PHOTOGRAPHS
BY EDGAR ARTIGA
SHO C K YOU R B ODY
HALLENGES S P L I T : Perform each workout On Day 4, perform the exercises as a

you question (Day 1, 2, 3, and 4) once per week, circuitcomplete one set each of A,
got ed after doing resting a day between sessions. B, C, and so on before resting three to
rodu hange. And H O W T O D O I T : Perform the paired four minutes at the end of the round.
ay, full-body exercises (marked A and B) as alter- Repeat for ve to six circuits. Choose
b those types nating sets. So youll do one set of A, one conservative load. Youll use this
nge engineered to rest, then one set of B, rest again, and for every exercise. Do not set the bar
nervous system repeat until all sets are complete. down between exercises.
s epicenter, which,
st high volume,
str ains and can
cas post-workout
Forg trophy muscles.
per mpound
s to r more muscle
lus, th ition will
e prop . To add extra
oomph, implement one of these four
nishersjust dont be shocked
if you want to tap out. But if you
bust your ass from start to nish,
a stronger physique and a case of
buckling knees are imminent.
Directions
OVERVIEW: Each training day
focuses on compound exercises to
recruit more muscle and therefore
tax your CNS more thoroughly.
Forget biceps curls. Five sets of 10
reps for the main lifts with heavy
weight paired with multijoint acces-
sory exercises will ensure that every
muscle, big and small, is trashed.
Day 4 is a barbell complex, which
has you completing a series of six
progressive movements without
letting the bar touch the ground.
Then youll top it all off with one of
the four nishers that we provided.
The good news? You dont have to
deal with traditional cardiothats
all you need.
Bulgarian Split Squat

D O I T : Hold a dumbbell in each hand
and place a foot on a bench behind
you. Keep your torso upright and
squat down until your thigh is parallel
to the oor, then drive back up.

Landmine Twist Dumbbell Z Press
DO IT: Slide one end of a barbell into a DO IT: Sit on the oor with a dumb-
landmine attachment; hold the other bell in each hand and legs extended
end overhead with an interlocked grip. in front of you. Raise the dumbbells to
Keeping your arms straight, rotate shoulder level and press the weight
your torso to one side until the weight overhead, using a neutral grip. Youll
reaches hip level. Bring the load back have to brace your core tight to keep
up and then over to the other side. your torso straight.

SHO C K YOU R B ODY
DAY 1
EXERCISE SETS REPS REST
5
2. Pullup 5 10 60 sec.
5
4. Hanging Leg 4 10 60 sec.
Raise
DAY 2
2. Barbell or 4 12 60 sec.
DB Bench
Press
3
3B. Dumbbell 3 10 60 sec.

Reverse Lunge (each
side)
4
DAY 3
2. Dumbbell 5 10 60 sec.
Overhead
Press
3
3B. Dumbbell 3 12 60 sec.

Z Press
DAY 4
6 -
1B. Bentover 5-6 6 -

Row
6 -
1D. Front Squat 5-6 6 -
6
1 74 MUSCLE & FITNESS APRIL 2017

Push Press Bear Crawl
DO IT: Start with a barbell resting on D O I T : Get on all fours, with your
top of your chest. Dip down, bending weight on your toes. Keep your butt
at the knees, and explode up. Keep down, back straight, and begin to
your elbows tucked in and press the crawl forward, moving the opposite
weight overhead, pushing your head side arm and leg at the same time.
through at the apex of the movement. Keep your core tight throughout.
Front Squat
DO IT: With a shoulder-width grip,
grasp the barbell, keep your elbows
up, and descend into a squat until
your thighs break parallel, or below
your knee joint. Keep your back
straight by bracing your core, and
explode up.
Power Lunge
GROOMING BY ALEXA GOULD
DO IT: From a split squat position,

squat down until your front thigh
is parallel to the oor. Explode up,
jumping as high as you can and
switching your legs midjump before
you land. Switch legs during each rep.

SHO C K YOU R B ODY
Inverted Row
DO IT: Set a barbell in a power rack high enough that theres room
to extend your arms without touching the oor. Grab the barbell with
a shoulder-width grip and hang from it, with your feet resting on the
ground. Squeeze your shoulder blades together and pull your chest to
the bar. Slowly lower yourself back down.
Hang Clean
DO IT: Hold a barbell just below your knees.
Pull the weight up until its at your hip level,
and then drive your hips forward. Keep pulling
the bar up to your chin and then dip down to
get your body under the bar. Catch the weight
on top of your chest, with your elbows up.
Fully extend your knees to come back to a
standing position.

FINISHERS MUSCLE
Depending on what you trained and the
ASSIST
weak points you want to improve, perform For the best
results possible,
any of these finishers after your workout.
you need to
crush each of
UPPER-BODY these workouts
FINISHER and the nishers
that follow.
DIRECTIONS: Perform pullups and dips,
To help you
descending by two reps without resting power through,
at any point. we recommend
EXERCISES REPS
a good pre-
workout supp
like Quake 10.0
by Scivation.
Dip 10, 8, 6, 4, 2 Each serving
contains 7g of
branched-chain
amino acids to
LOWER-BODY stimulate muscle
FINISHER protein synthesis
and burn fat; 1.5g
DIRECTIONS: Youll work for 40 seconds of arginine nitrate
per exercise (20 seconds each leg for to spike blood
the power lunge), with a 10-second ow for a skin-
transition between movements. Complete splitting pump;
and 350mg
four to five rounds. of caffeine
anhydrous for
EXERCISES an added jolt of
energy.
And while taste
Lateral Shuffle should be at the
bottom of your
supp priority
list, it doesnt
hurt that Quake
CARDIO FINISHER comes in two de-
licious avors
DIRECTIONS: Bust your ass for 30 Lemon Drop and
seconds per exercise, with no breaks, Watermelon
for four to five rounds. Bubblegum.
EXERCISES
Star Jack
Tuck Jump
ABS CIRCUIT
DIRECTIONS: Perform each exercise with
no rest in between for four to five rounds.
Rest 15 seconds after each round.
WARMUP EXERCISES REPS
For videos
and more info on
Ab Wheel 10 how Quake 10.0
can help
Planked Row power you
DO IT: Set up a box and place one of your hands on it, with a Cable Crunch 10 through this
workout, go to
dumbbell resting on the opposite side of your body. Reach muscleand
down with one hand and grab the dumbbell from off the tness.com
oor. Keeping your body straight and your core tight, row /shock
the weight to your ribs. Repeat on both sides.

>
year the FBI updated its physical exam for the rst time in 15 years, turning it into a four-part
timed test featuring a 1.5-mile run, body-weight exercises, and sprinting. And it got us thinking:
Why should you have to enlist just to take a tness test? After all, what better way is there to
gauge your head-to-toe physical capabilitiesand discover the areas you need to work onthan
putting yourself through a thorough, exhausting examination? So, with the help of several
top trainers, we assembled the denitive baseline tness test: If you can complete this, then
congratulations, youre t as hell. Heres how it works: In each of four categoriesstrength,
exibility, conditioning, and powerweve laid out one or two simple exercise challenges. (For
best results, complete each category on a separate day, or at least enough hours apart that your
abilities arent compromised.) If you pass, youre a badassthough youll denitely want to
check out our instructions for taking your tness to an even higher level. If you fail, dont sweat
it: Well tell you what to do to get your body up to par. Think youll make the grade? Well, get a
good nights sleep, because youre about to nd out.
FITNESS TEST CATEGORY 1: STRENGTH
Know your own strength

A S A N Y T R A I N E R W I L L tell you, and former No. 1 overall pick hall in high school, and that one hot
there are many different kinds of Jadeveon Clowney), as well as girl walked by, how youd pump up
strength: explosive strength, relative special-ops guys and NBA, NHL, your chest? You stand tall, you pull
strength, maximum strength, and so and MLB stars. your shoulders down and back, you
on. But for the purposes of this test, Want to know how strong you are, stand at attentionthats your form
were singling out grip strength. given your relative size and body for the farmers carry.
And that doesnt mean just a mass? Read on. G O A L : Cover 250 feet in 90 seconds.
strong handshake. The act of grip-
ping really heavy things engages THE TEST T H E R E S U LT S
muscle systems far beyond just

your ngertips and shoulders. Its Farmers carry Congrats! You
I F YO U PA S S E D :
one of the best predictors of total HOW TO DO IT: Using either kettle- have the baseline general strength
strength, says Stefan Underwood, bells or dumbbells, carry 75% of your to go and build more brute strength
one of the top performance special- body weighthalf in each hand, with and work harder on your explosive
ists at elite training center Exos, your arms fully extended out from power. Of course, lifting heavier
workout home to everyone from your sidesand walk. things is one way to get better: slowly
NFL stars training for the Combine Note: Technique is crucial here.
to Chinese athletes training for the You want to go at a rhythmic, slow,
Olympics. controlled pace. Its about reaching
Underwood knows strength the nish line, not racing there.
rsthand, having personally worked You need to have a very proud
with more than 20 rst-round NFL chest as you go, says Underwood. Grip strength is one of
draft picks (including current L.A. Remember when you were a the best predictors of
Rams running back Todd Gurley pimply-faced kid walking down the total strength.

T E ST TO B E YOU R B E ST
and intelligently progressing your-

self toward fewer reps and heavier
weight, swapping out your 3x10 sets
for 5x5. Go get em. Youll also be
ready to build up muscular endur-
ance, which is best achieved with
squats. So feel free to load up 85% of
your max for three sets of ve reps.
But instead of racking the weight
between sets, stand with the bar on
your back for 30 seconds. Its more
time under tension, pushing your
muscles into unfamiliar territory,
recruiting the bigger muscle groups
required to stay standing (legs,
shoulders, core, spine). And when
your body is gassed, add in three
sets of ve 30-inch box jumpswith
ve seconds rest in between each
jump and 30 seconds between sets
to help develop more explosive
strength.
I F Y O U F A I L E D : Its time to build
a proper foundation using classic
exercises.
Its back to basic movesbench
presses, pullups, squats, weighted
situpsnot weird shit, says Will
Lanier of Barrys Bootcamp in L.A.
As a former Brick CrossFit trainer
who can casually land a 56-inch box
jump, he should know.
Gradually move to pullups: Do two
to ve each day for a week; then,
four days a week, grab the gyms
pullup assist bands and do ve reps
with the -inch band, three with
the inch, then three with the 1
inch. Ensure that you reach a dead
hang at the bottom and that your
chin passes the bar at the top, says
Lanier. You wont get stronger by
performing with crap form.
After the pullups, work in three
sets of 15 weighted situps, starting
with 10 pounds and slowly upping
the weight each week.
Oh, and one surere way to build
up your strength when youre not at
the gym: Do 10 pushups every time
you pee. And no, not in the bath-
roomnd a place you can do them
in the office.
Olympic lifts and doing plyometric
work, which will make you more
explosive.
But its important to remember:
The more you lift, the more your
body craves exibility work.
New muscle bers arent auto-
matically as exible, Lanier says,
so you need to maintain your
baseline exibility. Its up to you
to make sure you maintain your
bendy bobcat pretzelness while
tackling heavier loads and time
under tension.
That doesnt mean you have to go
to Bikram yoga three days a week,
but you should work some reverse
lunges, side planks, deep and full
body-weight squats, and foam roll-
ing into your daily routine.
It wont take much timeseri-
ously, no more than seven minutes
but itll launch you to new heights
in the weight room.
I F Y O U F A I L E D : You might be the
strongest dude in the gym, but
without exibility, youre on the
F I T N E S S T E S T C AT E G O R Y 2 : F L E X I B I L I T Y express train to injury-ville. Without
proper exibility and a full range of
Stretch yourself motion, youre throwing your entire

bodyfrom your calves and feet to
lats and lower backout of whack.
F L E X I B I L I T Y I S A B O U T more than GOAL: Squat without touching the First step: Stop chasing heavier
just touching your toes. Rather, its wall with your hands. weight, says Underwood. Decrease
the ability to control your entire the weight 10% on all your lifts,
range of motion, whether youre Active straight-leg raise and focus on the mechanics of your
loading a squat or holding the yoga HOW TO DO IT: Lie at on your back movement, achieving a full range
warrior pose. in a doorway, positioned with the of motion, and maintaining proper
Having great exibility is one of doorjamb halfway between your posture for each lift.
the most important building blocks kneecap and hip. Pointing your toe We suggest doing 10 Cossack
to achieve great, well-rounded t- and keeping your leg fully straight, squats, ve days a week, to build
ness. So remember: You may poke lift one leg as high as you can. strength and mobility: Stand with
fun at your buddy who skips leg day, G O A L : Get your ankle through the your feet very wide apart; turn
but you should never let a bro miss doorway. your left foot out so the back of the
his exibility work. heel is on the oor and the toes are
T H E R E S U LT S pointed up. Now squat on your right
THE TEST leg, keeping the right foot glued to
I F Y O U P A S S E D : The guy who can the oor; repeat with the other leg;
Overhead squat do these easilyBang! He knocks it thats one rep.
HOW TO DO IT: Stand facing a wall out, drops ass to grass, and doesnt Keep your back atnever let
with your toes two inches away from touch the wallhas the requisite it curve at the bottom. After two
it, raise your arms overhead, and do exibility to train heavier, says weeks, add kettlebells, holding
an unweighted squat. Underwood, so start working on them close to your chest.

T E ST
F I T N E S S T E S T C AT E G O R Y 3 : C O N D I T I O N I N G
Climb your way to the top

Y O U D O N T H A V E to run a marathon
to prove youve got some kick-ass
endurance. Think of conditioning
as real-world functional tnesshow
your body supplies energy efficiently
to meet the demands of everyday
activities, whether its playing with
a nephew in the park or just strolling
through the city.
THE TEST
Max aerobic speed

assessment
HOW TO DO IT: Hit the gym and
tackle LeBron James favorite total-
body, vertical climbing machine, the
VersaClimber, or visit your local foot-
ball stadium and nd a section with
roughly 40 to 50 rows of seats.
G O A L : Climb 800 feet on the Versa in
under ve minutes, or sprint to the
top of the stadium seven times (and
back down) in under ve minutes.
T H E R E S U LT S
I F Y O U P A S S E D : Youre in such
good shape that the challenge now
is rening the rest of your bodyi.e.,
building explosive strength and
increasing grip strengthwithout
sacricing your conditioning. Thats
why you need to add this timed HIIT
workout to your routine once a week.
It will continue building muscular
endurance and boosting your way to go. Do this to get yourself up STAIR MASTER. Sprinting stairs is one
conditioning: to speed: of the best HIIT workouts there is.
The Fine-tuned HIIT Workout The Baseline HIIT Workout

A N O T H E R G R E A T M E T H O D : Hit
Do this sequence five times, as fast as you can: 10 minutes each, as many reps as possible:
Q 20 kettlebell swings Q 12 burpees
up a stairwell and go as hard as you
Q 15 weighted stepups (20 inches) Q 12 plyo box jumps (20 inches) can for ve minutes. Then take your
Q 10 burpees over bar or lateral jump Q 12 walking lunges total distance traveled and divide it
over kettlebell by 300 seconds: Congratulations
thats your lactate threshold. Now
It means youre
I F YO U FA I L E D : be sure to work at 85-95% of that
struggling with muscular and The VersaClimber is a ridicu- same pace during any cardio session
cardiovascular fatigue, in which case lous full-body workout for to ensure youre becoming a well-
strength and conditioning.
body-weight intervals are your only conditioned beast.
T E ST TO B E YOU R B E ST
F I T N E S S T E S T C AT E G O R Y 4 : P O W E R
Leap
ahead
T H E B E S T W A Y to size yourself
up against other dudes in terms of
raw power is with an old track-and-
eld event: the broad jump. While
strength translates to moving more
weight, power helps you move it
quickly and forcefullyand the two
are not mutually exclusive. The
broad jump, which requires elements
of both strength and power, is the
purest test of that.
THE TEST
Broad jump
H O W T O D O I T : Stand with your toes
on a line. Pick a target in front of you
and jump toward it, throwing your
arms back and quickly bringing them
forward to propel you.
Pretend youre skiing and youre
digging your poles into the powder,
says Underwood, who worked with
football player Byron Jones before
he set the world record in the broad
jump at 12'3" during the 2015 NFL
combine.
G O A L : To jump six to eight feet,
measured to where the back of the
heels land.
T H E R E S U LT S
Well, youre not

I F YO U PA S S E D :
Byron Jones just yet, but youve got
some pretty damn good power. But I F Y O U F A I L E D : You need to work Joe Holder, a Nike trainer and
now its time to work on unilateral on producing power from your hips performance specialist at S10
strength. to help move your body forward. Training in New York, likes
Start by performing three sets Try modied kettlebell swings shocking the central nervous
of eight pistol squats three days with more weight: Hike the kettle- system after heavy lifting to
a week, then gradually add more bell behind you like a football, then improve power. Think going from
weight. Also, perform three sets of stand with force, coming to a full a heavy bench press right into a
10 single-leg deadlifts. These will extension of knees and hips and medicine ball pass, says Holder, a
work your core, back, and shoulders squeezing your glutes so the bell former college football player. Or
while improving your balance at the pops up to hip height. Do 10 sets of going from the squat right into a
same time. 10, three days a week. few high-quality squat jumps.

THE
LEVELUP
SERIES:
TRICEPS
> Exhaust all three

triceps heads from
multiple angles for
maximal growth
BY JOE WUEBBEN

DIP
L EV E L U P: T R IC E P S
CABLE OVERHEAD EXTENSION
you had similar diversity. This similar, though equipment

time, though, the compound and angles are altered to make
movement for triceps switches sure your triceps dont forget
from close-grip bench presses how to grow. With sufficient
to body-weight dips. The other intensity, volume, and variety,
three moves in the routine look they will.

LYING DUMBBELL TRICEPS EXTENSION
O P E N E R S P R E A D : S I M O N M C D E R M O T T-J O H N S O N . T H I S S P R E A D F R O M L E F T: M I C H A E L N E V E U X ; E D G A R A R T I G A ; M I C H A E L D A R T E R
STRAIGHT UP*
EXERCISE SETS REPS
LEVEL UP
EXERCISE SETS REPS
Lying Dumbbell 4 10
Triceps
Extension
Close-grip 3 8-12
Bench Press Dip 3 To failure*
Cable Overhead 2 10-12

ONE-ARM CABLE Extension
REVERSE-GRIP Cable Pressdown 3 8-12

One-arm Cable
Reverse-grip
2 8-10 **
PRESSDOWN *As published in the February 2013 issue

Pressdown
of M&F. *Rest-pause on your last set: After
reaching failure, rest 10 to 15 seconds,
then go to failure again. Repeat one or
two more times.
**Perform two dropsets on your last set,
lightening the load 20% or so on each
drop after reaching failure.

Professional bull riders face the
risk of death every time they
take part in the toughest sport
on dirt. But these arent just
crazy cowboys. Theyre a lot
stronger and more dedicated
than you think.
BY JIM SCHMALTZ
BUC K U P !
WHILE ITS BEEN A LONGTIME

rodeo pastime, bull riding didnt hit
it big as a spectator sport until the
founding of the Professional Bull
Riders (PBR) in 1992, when a group
of 20 enterprising cowboys each
invested $1,000 to create a proper
league with rules and bylaws consis-
tent with other major sports.
After a slow start, the PBR is now
a phenomenon. Called the fastest-
growing sport in the world in 2013
by Forbes, that initial $20,000 invest-
ment is now worth exponentially
more. As best as I can tell, no U.S. order to earn points. If that sounds trophy) in 1999. Hes the only PBR
sport has produced a return close to like easy money to you, then this personality with crossover cred,
PBR over a similar period, nance is your rst rodeo. No matter how having dabbled in network TV with
expert Mike Ozanian wrote in Forbes. experienced, skilled, or tough a bull appearances on CSI, Walker: Texas
Perhaps thats why talent agency rider is, his next ride may be his last. Ranger, and Dancing with the Stars
WME-IMG, which acquired the UFC All sports have the pressure of in 2009, where he took fourth place.
in 2016 for $4 billion, bought out PBR winning and losing, but where our A competitor in rodeo events
in 2015 for $100 million. sport goes to another level is that a since he was 5 years old, Murray
Professional bull riders make a bull rider literally has the pressure is a descendent of a long line
living nowa good one, actually. of living or dying every single time of cowboys. Hes also a veteran of
J.B. Mauney, the all-time top he competes, says Ty Murray, languishing in various stages of
money earner on the circuit, has known as the King of the Cowboys disrepair from his bull riding injuries
pulled in more than $7 million. and the most celebrated rodeo while grimacing in the waiting
Thats not counting earnings from athlete of all time. Its the worlds rooms of orthopedic surgeons.
endorsements, special appearances, most dangerous sport. Ive had all four limbs surgically
and other extras available to any Now retired, Murray is a nine- repairedboth knees redone and
successful pro athlete. You may think time world champion rodeo cowboy both shoulders redone, Murray says.
thats a pretty good payday for only and an original PBR investor who Being a bull rider is comparable
eight seconds of work, the allotted became its biggest star, winning the with being an NFL running back, as
time riders must stay on a bull in gold buckle (world championship far as career lifespan. A 32-year-old
How PBR riders train year-round for an eight-second ride

O PENER SPR E A D A ND O PP O SI T E PAG E: J O N HENRY/A R T I G A ;
THIS PAGE: EDG AR ARTIG A

bull rider is an old man. And thats if thats helped him become one of
everything goes right. When things the most consistent PBR riders in
dont go right, it can be 1,000 times history. Hes also a symbol of the
more catastrophic. international appeal of the sport
Few have faced these risks as often and its potential to reach markets
as Guilherme Marchi (pictured in South America, Australia,
throughout). The Brazilian-born and beyond.
Marchi is the rst PBR competi- The PBR currently has rid-
tor to reach the 500-ride mark and ers from six countriesthe U.S.,
is closing in on 600 as he veers Canada, Brazil, Mexico, Australia,
toward retirement after 13 years on and New Zealandwho compete
the circuit. Ranked third all time in in major markets around the U.S.,
PBR prize winnings ($5.1 million), gradually disabusing a wider
the 34-year-old is a resilient athlete audience of the rural stereotypes
who has suffered his share of torn that have clung to rodeo events.
ligaments and ripped tissue yet still PBR is a well-organized, profes-
has the stamina and mental tough- sional league that serves a diverse
ness to sit in a chute, take a deep demographic. (In the past, women
breath, and brace for liftoff. ages 24 to 44 made up about 60%
I have had a blessed career, says of the sports audience.) Broadcasts
Marchi. At 34 years old, Im still of PBR events earn strong ratings
enjoying it. I love what I do. for their 50-some showings on
At 6' and 198 pounds, big for a CBS and CBS Sports Network each
bull rider, Marchi has beneted year, and word of mouth after live
from a smart training program events continues to contribute to
its explosive growth.
As with NASCAR, the risk is part
of the sports appeal, but tragic
Ive had all four limbs injuries and fatalities are almost
surgically repaired nonexistent, thanks to improved
both knees redone and equipment and other safeguards.
both shoulders redone. But make no mistakePBRs still
Ty Murray, former PBR world champion
hands-down the toughest sport on
dirt.
Are there
ways to
train traps
shrugs?
A:
1
DUMBBELL
SNATCH
MARC ROYCE
ASK
2 3
THE
SNATCH:
PLACE A
1 dumbbell
between your
legs. Squat
have lower-
down and
ody ury that
firmly grip
reve s me
the weight.
rforming
mal
cardio routine.
How can I work
2 KEEP around it?
YOUR MARTIN P., ATLANTA, GA
A:
back straight
and pull the FIRST OFF,
weight up to make sure
hip level. Drive youre
your hips evaluated by a
professional. With that
forward. said, you can almost
always find something
that will allow you to
G E T T Y I M A G E S ; M O YA M C A L L I S T E R ; Z O O N A R /A L A M Y; J A K U B G O J D A /A L A M Y
T H I S S P R E A D , C L O C K W I S E F R O M T O P L E F T: M A R C R O Y C E ( 2 ) ; L E O P AT R I Z I /
AS THE maintain your fitness
3 weight level. If you have
travels up, access to a pool,
swimming or deep-
keep your arm
water jogging offer
straight and up challenging cardio
lift it until it is thats super joint-
fully overhead. friendly. Even simply
incorporating more
walking into your daily
routine can help boost
your daily calorie burn.
LEE
BOYCE, MICHAEL
C.P.T., CONLON, P.T.,
is a strength is the owner of
coach based Finish Line
in Toronto, Physical Therapy
Canada. in New York City.

SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM
Should I invest in
weightlifting shoes?
BILL F., CAMDEN, NJ
A: WEIGHTLIFTING
SHOES, which slightly
elevate your heel, can
increase your range of motion
on the squat. However, theyre
more than $100. Too expensive?
Opt for shoes with a flat, sturdy is nuts.
solethe original Chuck Taylor How an I keep
All-Stars are always great. m d et on track?
JACOB T., BROOKLYN, NY
A:
CHRIS FINLEY is an HAVE A PLAN.
A.C.S.M. personal trainer and Write down
owns Chris Finley Fitness. what you are
going to have for meals
before the week begins
and stock up on those
foods. And when you
have time, prep healthy
food so its ready when
you walk in the door.
Make larger portions of
soups, grilled chicken, or
chopped vegetables.
MOLLY MORGAN,
R.D., wrote Drink Your
Way to Gut Health.
Can eat cheese

and till be t?
P se say yes.
HAL D., MONTPELIER, VT
A:
CHEESE CAN
be part of a
healthy lifestyle
when its unprocessed
and eaten in moderation.
In fact, cheese has lots
of nutrients, like bone-
building calcium and
proteinSwiss, cheddar,
and mozzarella have 7 to
8 grams per ounce, which
can help pack on muscle.
Hard cheeses can
also lower
pressure
cially Gran
Padano, a
new
study
has
found.

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THE LAST WORD
Ke
th
Show a little love for the muscle
that does so much for you
AT MUSC
a lot of atte
lats, and ab
workouts a
deliver you
benets of
many, from
warding off
inrmities,
you remov
compelled
old and kee
Of cours
as the mos
SHAWN
PERINE
mean muc
many year
visible volu
worth bein
involuntary
that respo
Fortunat
feature in
heart rate
conditions
started lift
discourage
workouts w
maximum
to be a pro
sense, but
with short
One more
Follow it. U
it will neve
Sincerely
Shawn P
200 MU
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