Muscle & Fitness

S
TORCH FAT
JOE W
EIDE
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IN 15 MINUTES
DITIO
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ISH E
Th
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With Interval
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VOLUME 75 | NO.12
Features
64 secrets of the
dragon
We reveal new secrets of Bruce Lees

successand show how you can
apply them yourself.
76 no more bad
workouts
Use the indicator sets technique

to customise your training.
86 healthy cheats
Put a healthy spin on the worst foods

of the yearand enjoy every bite.
94 the 100-day
challenge Part 3
Complete your transformation with

the final part of Nick Mitchells killer
chest and arms programme.
106 fast track to

fitness
The best way to use high-intensity

interval training to burn fat.
114 the wrath of thor
How Game of Thrones Hafr

Bjrnsson became Europes
Strongest Man.
fit
fact
Bruce Lee trained

obsessively, but strongly
believed in a proper
warm-up and rest.
What you can learn:
spend 1015 minutes
doing a progressive
warm-up.
128 band together
Hit a plateau? Ross Edgley explains

how to smash through it with
resistance bands.
136 going green
Mark Gilbert investigates the effects

of greens products on health and
performance.
144 golden gloves
Olympic gold medal winning boxer

Luke Campbell has now set his sights
on a world title.
152 the 2014 nfl

strength team
Learn to train like an NFL pro with the

best of the strongest.
160 from the ashes
How Game of Thrones star Kit

Harington got shredded for his lead
role in action blockbuster Pompeii .
How to perform the perfect

handstand.
174 straight uP:

back
Master pull-ups and
pulldowns for wider,
thicker lats.
MUSCLE & FitnESS
COURTESY OF BRUCE LEE, LLC
168 bodyweight
street workout
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IN YOUR WORKOUTS!
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december 2014
Sections
16 EDGE
Spartan Race standout Alex Nicholas;

solid tips on foot pain; and Sleepy
Hollow actress Lyndie Greenwood.
106
30 TRAIN
Stone-to-shoulder lift with Rob Orlando;

master the rope climb for a killer
midsection; and build solid abs with the
plank row.
52 EAT
Fuel-up with these healthy pre-workout

options; enjoy the flavour of pork with
Robert Irvine; and home-made proteinpacked cookies.
178 SUPPS
The latest in supplement and product

news.
114
185 EXPERT
England rugby star Geoff Parlings

training secrets; how to build strength
with just your bodyweight; the best
quad builders; and why you should be
eating plenty of blueberries.
regulars
12
Welcome
14
Arnolds Letter
208 Hot Bod

On the cOver:
BRUCE LEE COURTESY OF BRUCE LEE, LLC
94
MUSCLE & FitnESS
174
US ediTiON
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The reigning and four-time CrossFit Games champ
greg gLASSmAN
Co-founder of CrossFit, the worlds fastest-growing

fitness movement
Jim mANiON
Chairman of the IFBB pro league and president of the

US National Physique Committee
NiCK miTCheLL
One of Britains leading personal trainers who owns

the worldwide Ultimate Performance gym business
upfitness.com
miKe OheArN
Former TV gladiator who has won titles in bodybuilding, powerlifting and judo
dAVid SANdLer
One of the worlds leading strength and conditioning

coaches
Tim ZiegeNfUSS
Sports nutrition and exercise scientist who is chief

executive of the Center for Applied Health Sciences
Copyright (2014) Weider Publications, LLC. Published under license from Weider Publications, LLC. All rights reserved. Reprinted with permission.
Muscle & Fitness is a trademark of Weider Publications, Llc. and may not be used or reproduced without the permission of Weider Publications, LLC.
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RECOVERY
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
welcome
contact us
on editorial@weideruk.com
CHRISTMAS: A
TIMe To CHeAT?
The holiday season is fraught with peril

for anyone who wants to be in shape
12
MUSCLE & FitnESS
around their midriffs and in their

shoulder protectors but the
growing popularity of the game
has been accompanied by wider
appreciation of what they do and
the purpose of their training.
In terms of explosive power,
these guys are second to none.
They hit, and get hit, harder than
anyone so our article revealing the
workouts of some of the stars
makes fascinating reading for
anybody that wants to cultivate

savage power.
Enjoy Christmas. And if you
do overindulge, get set to work
hard next month and beyond with
Muscle &Fitness as your guide.
John Plummer
Editorial Director
B r i a n L e ata r t
How much time should you

have off over Christmas?
Its the question every gym-goer
asks and there isnt one single
answer for everybody.
Some travel miles to seek a
gym that opens on Christmas Day
and take perverse pride in doing
a sickening leg session when
everybody else is indulging.
Others wouldnt be seen dead in
the gym between Christmas Eve
and January 2 and go totally
off-plan when it comes to eating.
For some professional sportsmen
and women, including footballers,
the holiday season is a hectic time
so they cant afford to tuck into
too many treats. But for most
people I think the mental and
physical benefits of a few days
off outweigh the disadvantages.
My rule is: if I have six uninterrupted training weeks in the run-up
to Christmas, I have a week off
before easing back into things in
the final day or two of the year.
I find if I leave it until January its
harder to get going again.
Our Healthy Cheats feature
gives more detailed advice on this
issue, and IFBB bikini pro Michelle
Brannan gives some tips in her
Bikini Body column.
Some guys who probably wont
be leaving too much turkey on their
plates this yuletide are NFL players.
Growing up in Britain, American
footballers were often mocked
for the extra padding they carry

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arnolds letter
MIND
OVER
MUSCLE
unlock the power of

transcendental meditation.
A. Core
A lot has been made

of my drive and
ability to focus
on a number of different
goals simultaneously.
Some assume its a skill
I was born with, but like
almost everything else in
my life, my powers of
concentration came by
way of hard work and
practice. Specifically, the
practice of transcendental
meditation (TM).
For those who arent
familiar with it, transcendental meditation is an
Eastern practice that
combines clearing ones
mind of all thoughts,
practising deep breathing,
and chanting mantras to
put oneself in a calm yet
focused state. Transcendental meditation was big
14
MUSCLE & FitnESS
in the United States in the

70s, due in large part to the
Beatles going to India to
study it with the Maharishi
Mahesh Yogi. When they
returned singing its
praises, TM classes and
instructors began popping
up everywhere.
My introduction to it came
when I transitioned from
bodybuilding to acting, and
things were moving fast.
I was getting ready to do
the movie Stay Hungry, still
training, and managing my
businesses. Back then I
wasnt nearly as expert at
multitasking as I am now, and
I knew I needed some help.
There was a guy who taught
TM on the beach near
where I lived, so I asked
if hed guide me.
With TM, one of the most
thE bODy
fOLLOwS thE
MIND arnold
learned early on
that a positive
mindset spurs
progress.
difficult things you can do

is to not think of anything.
Even when youre sleeping,
youre dreaming. So the
first step is to work at
clearing your head of all
the thoughts running
through it. The rent that
needs paying? Forget
about it. That presentation
thats due tomorrow? It
doesnt matter. All that
matters is that you clear
your mind. To help with
this, you recite mantras
repeatedly.
The idea is that the
mantras replace active
thought and lull you into a
meditative state. You do
this for 15 to 20 minutes a
day. Its hard to get at first,
but each time you do it, it
becomes a little easier.
As I got better at TM,
I found my ability to focus

was improving. I was
increasingly better able
to compartmentalise my
thoughts and stay calm
when the pressure was
on. After a while, I found
that I didnt even need
to meditate any more. The
state of mind I achieved
became ingrained in me.
Whether your goal
is to improve your
physique or any other part
of your life, I recommend
you give meditation a
shot. Its the secret to
my success.
Yours in Iron,
arnold
schwarzenegger
Z e l l e r / F i t n e s s P u b l i c at i o n s , i n c . / c o u r t e s y o F W e i d e r H e a lt H & F i t n e s s
How did you develop

the ability to focus
on achieving so many
disparate goals?
To become the best you need to tear down every boundary

and go beyond all limits
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EDGE
NEWS, INTERVIEWS aNd INSpIRaTIoN
ALEXANDER
THE GREAT
shaun mader
Spartan Race
standout alEx
NIcholaS is
bringing some
muscle to obstacle
racing. Forget the
marathon running
and mind-numbing
cardio sessions.
His routine will
make you look at
the sport in a
whole new light.
Interview by
Joe Wuebben
16
MUSCLE & FitnESS
edge inspiration
a lot of obstacle
course race (oCr)
athletes are skinny
guys, so its nice to
see a muscular guy
like you doing well.
Most of the guys
leading the pack are
marathoners or trail
runners. i have a
background in martial
arts, and i was a college
football player. im the
only guy weighing
more than 200 pounds
whos won. i want
heavier guys to have
a chance. You need to
incorporate heavier
obstacles so its not a
glorified trail race.
CLE & FITN
Do as a circuit; spend
30 seconds at each
station, resting for
20 seconds between
each. Do 12 rounds.
EXERCISES
not a rUnnEr
Nicholas varies his
training constantly.
see his circuit at right.
people are great at

getting that runners high,
but you put them in the
gym and they have a
difficult time.
What constitutes
heavy lifting to you?
i do heavy kettlebell
circuits once a week.
ill do 100-pound swings,
snatches, and cleans.

i try to get 810 reps each
minute with each arm on
snatches and cleans,
then swing with both arms.
ill set the timer at one
minute, get 10 reps, take
a 20-second rest, do a
few burpees to keep my
heart rate up, and do 10
reps with the other arm.
75 something
For Everyone
YEARS
RY
NN
1. Handstand Push-up
2. Monkey Bar
Traverse
3. Med Ball Slam
4. Muscle-up
5. One-arm
Push-up
6. Kettlebell Swing
alexs sTaTs
35
6'2"
WeigHt 205 lbs
SponSor Reebok
Spartan Race
WebSite epic
hybridtraining.com
Age
HeigHt
75 YeaRs OF M&F
ESS
MUS
That would make

competitors focus
on strength training.
Yeah, resistance
training and actually
building muscle. Some
WorKoUt
Performed twice
per week.
IVERSA
FirEd Up
There are a
lot of reasons
to train hard,
and this issue
brought em
in spades.
mike ohearn landed a ton of
covers throughout the 90s and

early 2000s. Some of those covers
highlighted training for specific
body parts. Others, like this one
from 1992, were sexually charged,
and seemed to suggest that if you
didnt look like him, then you
werent getting any. Joe Weider took
this route often enough, and its a
tactic that no doubt scared millions
of gangly teenagers into the gym. In
this particular issue, it set the tone
for the cover story, Why Exercise

Creates Better Lovers. The article
lays down some of the obvious
reasons like increased stamina and
blood flow and advises on boosting
your love life by enhancing your
bodys natural T production.
Elsewhere in the mag, M&Fs
coverage of the NFL is headlined
by mass monsters who all benched
more than 500 pounds and squatted
over 700.
The retro gem we love: an ad for
World Gym starring Franco

Columbu, Arnold Schwarzenegger,
Ralf Moeller, and Lou Ferrigno.
Plus: the order form that let you
send away for World Gym Zubaz
pants!
MUSCLE & FitnESS
17
SHAUN MADER
The October 1992 issue delivered sex,

American football, and one of the greatest
ads of all time.
edge news
Jeremy Buendia is
the new standard bearer
for guys who like to train for
a muscular and aesthetic
physique. Buendia, 25, won
the Olympia mens physique
contest in las Vegas,
defeating inaugural
champion Mark anthony
Wingson and 16 other
super-buff guys.
Mens physique has had
a transformational impact
on bodybuilding, with the
number of competitors in
this category now often
exceeding those taking
part in old-school
bodybuilding.
The Olympia is the
pinnacle of the sport,
bringing together the most
successful professionals
of the previous 12 months.
Buendia initially competed
as a bodybuilder but
switched to mens physique
in 2012 when the category
was introduced for guys
who like to train for a cover
model body rather than
all-out freaky muscle.
The 5 ft 8 ins tall american,
who weighs 165 lbs (75 kg),
relegated sadik hadzovic
to second place.
Coming off last years
second place, i had one
thing on my mind, and that
was to win, said Buendia.
18
MUSCLE & FitnESS
Gary PhilliPs
THe KInG OF
AesTHeTICs
edge ask
the doctor
foot
pain
It isnt a hassle if you
know how to treat and
prevent it.
By John Gallucci
overuse injuries are common among
lifters. Of those, injuries to the feet can
be the most debilitating; foot pain will
negatively affect just about every lift and
keep you from reaching your potential.
Proper technique is the best prevention.
While squatting and deadlifting, pressure
should be felt through your midfoot and
heels, while you push through the outsides
of your feet. If the medial arch in your foot
collapses, it can add stress to the foot,
so arch supports may be appropriate.
Keep loose, too; tightness in your calves
will set you up for pain and injury.
agony
of de-feet
According to a
2010 study in the
American Journal
of Sports Medicine, foot
injuries accounted
for 11% of all reported
injuries in weightlifting men.
add these quick fixes to your

routine to keep your feet
in performance shape.
roll your
archeS
use a cricket
or tennis ball to
apply pressure
and roll out the
bottom of your feet.
this will break up
adhesions.
uSe
deeptiSSue
calf MaSSage
Good flexibility in
your calf muscles
will lower your
risk of achilles
tendinitis.
about the doctor

John Gallucci Jr., M.S., A.T.C., P.T., D.P.T., is president of JAG
Physical Therapy & JAG Pediatric Therapy; medical coordinator, Major League Soccer; and the author of the new book
Soccer Injury Prevention and Treatment (Demos Health).
20
MuScLe & FitneSS
James farrell
Set up to
lift big
Screw your
feet into the
ground with toes
pointed forwards.
this puts your
feet in a natural
position.
neW!
BALANCED
RECOVERY
Post-workout recovery complex
LACEE KOVACS
2013 Crossfit Games Europe Champion

Team Scitec
Check out our other
For retail enquiries please contact us on: 0127 987 4631
/scitecuk
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Official distributor:
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edge Iron
mAIdEn
LETS GET
PHYSICAL
Sleepy Hollow actress Lyndie Greenwood talks about

getting more actionon and off screen. By Nicole Adamo
M&F: youre a martial artist.
Howd you get into that training?
LG: Ive always loved to work out, and
challenge myself physically. I studied
kung fu for many years but stopped
because I had no desire to spar.
I loved studying martial arts for the
physical aspect and mental discipline,
and for the beauty of the forms. I do
strength-building exercises on my own
or with my roommate. I also take dance
classes and the occasional Pilates
class to get new ideas.
do you have to train in a

particular way for different
roles?
LG: Jenny Mills (my character in Sleepy
Hollow) hasnt had too much action yet.
However, I think the body awareness
I gained from having trained in the past
helps when playing such a strong
character. I walk a little taller and stand a
little straighter when Im playing Jenny.
That confidence really makes it.
22
MUSCLE & FitnESS
How was your first experience

at Comic-Con this year?
LG: Im actually a really big nerd.
It was my first time experiencing the
insanity that is San Diego Comic-Con,
yes, but I had been to Comic-Con in
Birmingham and in Dublin before.
I really love comics, sci-fi, and
speculative fiction in general, but
I dont think that makes me one of the
guys. Im just a girl who likes that stuff.
And Im becoming less and less of a
rarity: there are many female genre
readers, writers, and enthusiasts now,
and I think the growth of female
participation at things like Comic Con
is going to be exponential.
dress up or dress down? why?
LG: Dress down. I think its sexier most
of the time.
what is your guy code?

LG: I cannot stand a guy whos too
arrogant to laugh at himself. I love
a sense of humour. If youre funny,
Im putty in your hands.
whats next?
LG: I dont mind not knowing whats
next. Ive always lived with a lot of
change in my lifein fact, change
is the only thing that has been
consistent in my life. Im comfortable
not knowing. Its exciting going
with the flow, and I think that those
who believe they have some sort
of handle on their future are in
for some big surprises.
TwITTER
@lyndie
greenwood
aGE
31
HEIGHT
5'5"
RESIDENCE
Toronto,
Canada
MUSCLE & FitnESS
23
edge inspiration
pinninG His HopEs

Anthony Robles was born without a right leg and hip.
But that didnt stop him from becoming a D-1 wrestler. Now
hes inspiring others to follow in his footsteps. By Ben Radding
Anthony Robles
wore a prosthetic leg until he
was five and then threw it
away and began training
around his handicap when he
was introduced to wrestling
at age 14. My cousin told me
this was the one place you
could beat people up and
not get in trouble. I was
hooked. He was on his way to
becoming an elite athlete. At
Arizona State University,
Robles won the D-1 NCAA
2010-11 championship at 125
pounds. Eight years of training
was all worth it for those
seven minutes on that mat.
ReAd UP
Robles is
the author of
Unstoppable:
From Underdog to
Undefeated
(gotham Books).
lEadEr
I try to share the

challenges that Ive
facedthat it wont
beat me. You are gonna
get knocked down,
but getting back up is
what makes you
unstoppable.
24
MUSCLE & FitnESS
c hr is s z ag o l a / zum a pr e s s/c o r bis; dav e w e av er /a p ph o t o
Anthony Robles
on how he
motivates others:
Ty O-G, Reflex Nutrition Athlete
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edge star
power
MeDIeVaL
MUsCLe
Sam HeugHan, the star
of the TV series Outlander,
varies his training to look ready
for a duel. By Ben Radding
m&F: as Jaime Fraser, the lead

man, youve got to spend a lot of
time with your shirt off. What kind
of training did you do to prepare?
SH: I spoke to a trainer, and he wanted
me to put on as much size as I could; we
wanted to make it very functional looking.
We had a bit of an intensive time down in
London for about six to eight weeks. We
were training two to three times a day in
a CrossFit gym, doing a lot of strength
training and compound moveshaving to
learn basic Olympic moves and the
staples of bodybuilding. I went from
sitting on a bike for hours to intense
training. It was kind of weird.
The source material is from

romance novels. Do you get
more attention from women?
That is primarily why Im doing it
[Laughs]. No, I mean, who knows?
I think the series appeals to everyone.
Its based on this romance, but theres so
much there. Theres even supernatural
stuff, but I think it will appeal to
everyonealthough I do seem to get
a steady stream of baked goods, which
I never eat.
26
MUSCLE & FitnESS
brian bowen smith
Do you have a favourite lift?

Yeah, I love the deadlift. Ive only just
mastered the snatch, and I love
cleaning as well. When you go up in
weight, youre always a bit delighted.
Its a great way to centralise yourself
and let off some steam.
edge gear
TeCHeD OUT
Upgrade your arsenal with the hottest tech
out right now. By Andrew Gutman
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This compression system,

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This wet and dry electric

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1
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28
MuSCLE & fITNESS
5
3
train
build muscle, burn fat, perform better
rob orlando
is throwing his
weight around
in our new
training column.
30
MUSCLE & FitnESS
MICHAEL QUIET
GOt
StOnES?
train
hardcore
atlas stones arent just for guys

named Magnus. Theyre indispensable for
power and grip strength, and in my new
column, Hardcore, youre going to see a lot
of them, plus other odd implements. Keep an
open mind: despite how it may look, this
equipment isnt hard to come by (or make
yourself). This month, learn the stone-toshoulder lift, then shatter your notions of
what a hardcore training session really is.
stone-to-shoulder
Keep your arms

straight, butt down,
and chin neutral. Keep
your feet wide enough to
accommodate the stone
and your arms.
Deadlift the stone

from the ground,
keeping your elbows
extended. Use your hips
to drive the stone away
from the floor.
Shift your feet

together and pinch
your knees in. Squat low
and rest the stone in
your lap, wrapping your
arms around it.
Raise your butt up

and back while
squeezing the stone.
This loads the hamstrings and shifts your
weight to your heels.
Forcefully
extend your
hips, push your belly
out, and roll the
stone up your body
(pictured on previous
page). Take your
hands off the stone
momentarily; allow it
to roll into position on
top of the shoulder.
Catch it there (above),
then stand clear
when you drop it.
the
WorKout
Complete 5 rounds for time of:
eXeRCIse
Stone-to-Shoulder*
RePs
5, 4, 3, 2, 1
Burpee
*Target poundage is 100% of

body weight.
ROB ORLANDO owns Hybrid Athletics and strongmanwod.com. Follow him on Twitter: @CrossFitRobO
MUSCLE & FitNESS
31
train
troubleshooter
Double
DoWN
eating well is only part of the battle.

build a better six-pack with two
workouts per week. by James Grage
sAMPle
sIX-PACK
routINe
EXERCISE
SETS
REPS
DaY 1
BLAKE B
32
MUSCLE & FitnESS
1012
Hanging
leg raise
1215
1012
standard crunch 3
1215
DaY 2
cable rope
crunch
is not the case. Train them right,

and train them hard, and youll
only need to do it one to two times
per week.
The final factor to consider is
cardio. You can only burn so much
fat through clean eating and
calorie deficits before you start
sacrificing nutrients essential
to building muscle. You need
to perform some sort of fatburning activity, whether its
high-intensity interval training
(HIIT) or steady-state cardio.
s i lv i a c o r t e s
if abs are
made in the
kitchen, not the
gym, do i even
need to train
abs as long
as im doing
compound
movements?
We all have abs,

and with low enough body
fat youll see them. But
you also need well-developed
abdominal muscles to maximise
definition. The more developed
the abs are, the more defined
theyll appear. Compound
movements are great for
strengthening your core, but
like any other body part, the abs
need some isolation exercises
for maximum development.
Dont make the common mistake
of doing endless repetitions.
Train abs as you would other
musclesusing moderate to heavy
resistance and keeping the reps
at 1015 per set.
One major six-pack misconception is that you have to train your
abs every day to see them. This
ab Wheel
rollout
TrAIn
InSTAnT MUSCLE
MESS-FREE
CHALK
Chalking up your hands
ensures a strong grip, but too
much can make your gym look like
an explosion in a flour mill.
A chalk ball allows you to control
the amount you use better,
and keeps you out of trouble
with the gym management.
By Sean Hyson
HOW TO
USE IT
QUICK TIP
Dont forget to rub
chalk in between your
index finger and your
thumb. Keeping that
area dry prevents sweat
from running down the
top of your hand and
under your palm.
34
MUSCLE & FitnESS
magnesium carbonate
(typical gym chalk) encased
in a perforated pouch so
that it contains the chalk
dust until you squeeze it
and actively rub it onto your
hands. You can pick one up
at an outdoor sports store
(wherever rock climbing
gear is sold) or online.
Chalking your hands keeps
them dry and improves your
grip on exercises such as
the deadlift and clean,
where grip strength is often
the limiting factor.
ian spanier
A ChAlK bAll is simply
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train
crossfit corner
roPe
WrecKeD
Use this posturally advanced
variation of the rope climb for
a killer midsection to match
your shredded back.
By Nate Forster
natES tiP
Dont have access to
a rope? What about
a pull-up bar and a
towel? Towel pull-ups
are easy to set up and
closely replicate the
demands of
the rope.
WorKouts
36
MUSCLE & FiTnESS
You can use either of
two. Because of the hand-overthese two workouts

hand climbing action, its tantato reap the benefits of
mount to repeated one-arm
rope training.
pull-ups that emphasise your lower
lats and biceps. Muscular control
WoRkout 1
every minute on the minute
is paramount because as your abs
and hip flexors fatigue, your motion (eMOM), do two L-sit rope climbs
for 10 total minutes.
up the rope becomes clunky and
less efficient. Your grip, not your
WoRkout 2
back, is usually next to fail because eMOM, do three squat cleans
(at 185 pounds) and one L-sit
of the girth of the rope and the
rope climb for 10 total minutes.
constant work that your forearms
have to do as they release and
body and keep your core as tight
grasp the rope on the way up.
To do it right, be sure to keep your as possible. Youll be more efficient
and get a better workout.
arms and the rope close to your
ian spanier
Rope climbing is An
intense total-body activity, but the
L-sit rope climb is a different, even
more treacherous animal. Kicking
your legs out to form an L with your
body eliminates the use of your
legs, making you rely on pure,
beast-like strength in your hands,
arms, and back. Keeping your legs
parallel to the floor gives you a
burn in your abdominal wall, with
an emphasis on the stubborn
lower third.
Guys who can do pull-ups all day
might not be so put off by ituntil
they get through their first pull or
train
rate my workout
INterVaL
traINING
Vito T. asked us to review
his new cardio routine.
Heres how we fixed it.
By Sean Hyson
d y l a n c o u lt e r
Mountain
cliMBer
Try to keep your
back flat and your
shoulders level
with the floor.
38
MuScle & FitneSS
a better
cardIo
workout
Vitos old Workout
ExErcisE
rEps
Jumping Jack
30 sec.
Mountain Climber
30 sec.
Burpee
30 sec.
Perform as a circuit, resting 60 seconds

after the burpees. Do 5 total circuits.
M&F rating: B+
Vitos neW Workout
Jumping Jack
30 sec.
Mountain Climber
20 sec.
Burpee
10 sec.
our adVice
these exercises are great
for getting the heart rate up
and keeping it there, but
the pace youve set for
yourself is going to wear you
out fast. your longest bout of
work should be on the easiest
exercisethe jumping jack
so it acts as active recovery
after the hardest move
(the burpee). Start with the
rep times shown above and
build up the length of your
sets over time.
train
body weight
Leg uP
Attack your lower body

as well as your core and
fat stores with this high-rep
circuit. By Joe Wuebben
how to
do it
Bring your
knee to your
elbow on the
same side as you
lower yourself
down. Alternate
sides every rep.
Keep your
core activated
throughout and
do reps in
a controlled
fashion.
body-weight
workout
Why it Works
A lower body and core burner

that incorporates high rep
counts for a challenging five
rounds. This workout will be as
tough as you want it to be
beginners are encouraged to
rest one minute between
rounds, while advanced trainees
can opt for active rest with any
number of deceptively brutal
activities like running or mountain
climbers.
Because youre doing four

no-nonsense exercises that
deliver results. Squats and
lunges will effectively hit the
quads, glutes, and hamstring;
knee-to-elbow push-ups promote
core stability while also giving
your chest, shoulders, and arms
a little love; jumping jacks hit the
body head to toe for a dose of
conditioning; the circuit format
promotes fat burning.
tools needed: none
Complete 5 rounds total.

Squats
Jumping Jacks
Lateral Lunges
Knee-to-elbow Push-ups
Rest one minute, or do one minute
active rest with the activity of your
choice (running, skipping, mountain
climbers, etc.).
MUSCle & fiTneSS
g r e g f i n e l ly
What it is
Perform this routine as

a circuit, doing 20 reps of
each exercise or using
a timer and doing as
many controlled reps as
possible in 30 seconds.
39
train
expert advice
tHe dieSeL cOacH

Jim Smith wrote the book on strength, literally, and
can build your numbers without breaking your body.
As told to Sean Hyson
I WRESTLED IN HIGH SCHOOL and
loved it, but I was the smallest kid

in class. I wrestled at 98 pounds
in 10th gradeI was literally the
98-pound weakling. So I got
interested in strength in high school
and I loved the training and saw the
metaphor in it: the more challenges
you overcome in the weights room
the more you can overcome in life.
Now I weigh 235 at 61.
I got certified in the early 2000s,
but I realised that the certifications
didnt really do anything for me.
I remember coming back from one
weekend cert and thinking I still
dont really know how to do these
things. [Laughs] But I started
posting videos of my training on the
Web and people started calling me
and asking me to help them out.
I volunteered at my towns youth
wrestling club and I became the
head coach. I built up a clientele
from there and that became
dieselsc.com today.
JOE [DEFRANCO, STRENGTH
COACH AND buSINESS pARTNER]
CHRIS PIRELLI
and I had similar experiences.

When we got certified it didnt mean
much because we didnt know how
to apply anything. We thought that,
if we were starting today, we would
want a system to train people,
so we created the Certified
Physical Preparation Specialist
cert (C.P.P.S.). Its based around
learning fundamental movement
patterns, how to programme,
learning the techniques, principles
behind them, and what a good
workout is. We go over everything
and put it into a single system.
Coaches come out of it knowing
40
MUSCLE & FItnESS
how to train people. Its hands

onthe coaches actually drive the
whole weekend. Its an amazing
collaborative process.
IN OUR BOOK (Strength: Barbell
Training Essentials, strength dvd.

com), DeFranco and I talk about
every aspect of generating strength.
You can put your tongue on the roof
of your mouth to give you more
cervical stability on a lift. It keeps
the spine in a better position.
Its the same concept as a boxer
wearing a mouthpiece and being
able to absorb a punch better
with a clenched jaw.
IF YOU TELL SOMEBODY TO TAKE
a deep breath, the inhale is long but

theres a short exhale. When we
dont focus on the exhale as much as
the inhale, it changes our body. It
creates more CO2, the muscles get
tight, our fascia get glued down,
and we lose our ability to move
unrestricted. When you breathe
better youre going to move better
and set up better for whatever
movement youre going to do in the
gym. So just exhale longer.
Everything comes down to
technique. The warm-up can be as
specific as possible, but many times
its not enough. So you can work
what I call filler sets into the
workout to improve technique.
It could be activation exercises,
mobility, or self-myofascial release.
Then technique improves and so
does your ability to work through
a full range of motion.
So if youre warming up for the
bench press, you can do some
stretching and band pull-aparts
in between those warm-up sets,
and by the time youre good and
warmed up to bench, youre up
to your work sets.
TRY THIS FOR SQUATS. Roll out on
a medicine ball, hitting the glutes,
hip flexors, and IT band. Hit each
three to five times on both sides.
Filler,
Not FluFF
heres how to apply
filler sets to
your warm-up for a
big bench press.
1
2
roll out your pecs,
shoulders and upper back

with a cricket ball or
medicine ball.
stretch your lats,
or, if you have trouble

keeping your back arched
and tight on the bench, perform
band pull-aparts for 50 or more
reps.
perform a warm-up
set on the bench press.
Repeat the series.
Then couple that with prying

goblet squats. Get in the bottom of a
goblet squat and get your elbows on
the inside of your quads. Actively
drive your knees into your elbows
for three to five seconds. Relax,
repeat. Three times. Stay in the
hole. Then youll feel your hips
dropyou sink deeper into the
squat. Now you can do heavy barbell
squats more safely and with better
technique.
PLANKS ARE A GOOD ONE for the
deadlift. The more stability your
body feels it has, the more tension it
releases and that allows your body
to get more mobility. If your hips
are locked up and you cant keep a
lower-back arch, do short RKC
planks with a max isometric
contraction. Actively pull your
elbows towards your toes, for five to
10 seconds. Do a side plank, front
plank, and side plank on the other
side. That tells your body you have
stability. This helps you keep your
back position during a deadlift.
Please tell
us what you
think about
Muscle&Fitness
magazine by
taking our
2014
ReadeR
SuRvey
at: muscle-fitness.co.uk
train
born fit
boDY-WEiGHt fAt
bUrninG
Your training questions answered.
By AdAm Bornstein
Can i get
shredded
with
bodyweight
training?
The problem with using

body-weight training for
fat loss is that it can be
hard to perform calisthenic
exercises at an intensity thats
high enough to sufficiently jack
up your metabolism. Thats what
weight training does, allowing
you to burn fat for days after a
workout. Imagine using 80% of
your max on squats for a set
lasting 20 seconds, and compare
that to doing body-weight squats
for the same interval. Which one
do you think would crush more
fat cells? The weighted squats,
of coursetheyre harder.
With that said, body-weight
training can be a great fat-loss
tool when you pick the right
exercises and keep the rest
periods short to increase the
intensity. Focus on big-muscle
movements like squats, pull-ups,
push-ups, and inverted rows.
(These cause a greater metabolic
disturbance than crunches, for
instance.) In addition, you may
need to train for a little longer to
compensate for the relative lack
of intensity. See the workout
below for an example.
boDY-WEiGHt
GUt bUstEr
CirCUit 1
Set a timer for 15 minutes. Perform

10 reps for each exercise, resting as
needed between moves. Complete
as many rounds as possible in that
time.
Body-weight Squat
Inverted Row
Mountain Climber
Lunge
Feet-elevated Push-up
CirCUit 2
Set the timer for 15 minutes;

perform each exercise for 30
seconds. Rest 15 seconds
between moves. If you cant last
30 seconds, pause and continue.
*Bridge your hips up off the floor.

**Jump laterally and swing the
trailing leg behind the support foot
as if ice skating.
42
MUSCLe & FitneSS
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train
abs and core
PLanK WITH
roW coMbo
So youve conquered the plank. Make it harder by adding

another movement to the exercise. Moving your limbs around
while trying to maintain a plank is some of the hardest
ab training you can do and a great way to prepare your body
for the rigours of sports. Our favourite example?
The plank row. By Sean Hyson
QuicK tiP
Try not to crane
your neck to look
up. Keep your head
down to avoid
neck strain.
get into a plank

position with your
elbows under
your shoulders.
Brace your abs.
44
MUsCLe & Fitness
reach Out
Grasp a D-handle
connected to the low
pulley on a cable station
(a band is OK, too).
rOw it
Keeping your body

still, row the handle
until your hand is under
your shoulder.
Stay Straight
Your torso will want

to twist without the
support of the arm
resist it.
ian spanier
sTePs
train
strength
Find the one

Lilly recommends
learning technique
from lifters who are
built like you.
Powerlifter Brandon LiLLy could have

quit after a catastrophic injury. Instead,
hes back on the offensive. By Mark Barroso
Brandon LiLLy doesnt just

look like a wild animal (wed say a
bear), hes as strong as one, too.
The behemoths bench, squat,
and deadlift total of 2,237 pounds
is the 17th highest of all time in
powerliftings open-weight class.
To simplify and intensify his
training, Lilly created the Cube
Method, which consists of a
heavy day, high-rep day, and
explosive day each week to build
overall strength. It gives you five
46
MUSCLE & FitnESS
10-week cycles per year during

which gains will consistently
improve, says Lilly.
Weeks after suffering tears
to both of his patella and quad
tendons in a meet, Lilly deadlifted
500 pounds in a cast. Now, hes
following the Cube Method again
and squatting more than 500
pounds on the road back to the
platform. I can handle not getting
back to 100%, but I cant handle
giving less than 100%.
ComebaCk
Workout
Lilly used this routine after

getting injured, replacing
squats with the leg press.
ExErcisE
sEts rEps WEight
Leg Press
12
470
Wide-stance
Leg Press
450
Leg Press
with Pause*
23
405
dumbbell
Farmers Walk
3 30 sec. Heavy
Leg Curl/Gluteham Raise

3
15
**
Back Extension 4
12
**
Failure
**
Pull-up
*Pause at the bottom, then explode up.

**Pick weights that allow for high reps.
M3 studIos
CraZY
strong
TRAIN
training systems
FreestyLing
How to improvise and innovate on training days
By Greg Merritt
In an era of freestyle rap, freestyle
skateboarding and even freestyle running, some gym
rats improvise and innovate their way through their
workouts.
Sometimes its difficult to tell which body part
theyre training, because theyll incorporate work for
other muscles and include unorthodox moves.
You might do just one exercise in a workoutmaybe
15 sets of barbell rows for back and nothing else. You
T-bar row
FreestyLe
BasiCs
This is an advanced training style. You need to
first learn how your muscles react to various
rep schemes and exercises.
Think different. Incorporate innovation
and individuality into your routine.
Change workouts on the fly.
Monitor your pump, strength and energy
throughout each workout to determine
what exercises to do in what manner.
Alter your split to incorporate styles
like circuit training, powerlifting and
high-rep sets.
When incorporating something new, you

generally need to do it for at least three
workouts to determine its effectiveness.
This style is especially effective for your
back and legslarge body parts with
multiple muscles.
never leave the gym thinking you couldve
done more. When in doubt, end your workout
with a giant set or drop set to maximise your
pump.
There are numerous variables you can
change, including: exercise selection,
exercise order, number of sets per exercise,
number of reps per set, rep speed, rest
lengths, and the inclusion of intensity
techniques like supersets and rest-pause.
48
MUSCLE & FitnESS
IAn SpAnIer pHoToGr ApHY
FreestyLe
tiP sHeet
TRAIN
training systems
Freestyle is the anti-routine.
The upside is it wards off boredom,
incorporates variety and can allow you
to determine precisely what works best
for you.
The downside is the potential for
chaos. Workouts can focus so much
on doing something different that you
miss doing what works best. Its a
training system for experienced
gym goers who are both
creative and disciplined.
MicHAel NeveUx
might create your own exercises, like a

one-arm standing cable rowa
contraction-only mini-movement that
keeps constant tension on the working
lat. Or you might mix things up as you
go, altering each workout as you
progress depending on biofeedback
and intuition.
Thats freestyle training.
A freestyle workout incorporates
several of the classic Weider Principles:
eclectic (change your workout, when
necessary, as it progresses); instinctive
(experiment to determine what works
best for your body); and holistic (include
vastly different training styles).
But what makes freestyle training so
good is creativity. This suits the more
artistically minded, but may not work
best for everyone.
FreestyLe
BaCK WOrKOUt
ExErcisE
Back extension
sEts
4
rEps
15-20
Underhand pull-up
superset with
High-rope pull
10
20
Deadlift
12-6
Rear pulldown
25
T-bar row
10
A freestyle workout is dependent on your own

body and can change on the fly. This routine
merely illustrates how you can deviate from
a standard exercise order and alternate
between high and low reps.
High-rope pull
FUEL yoUr body
DONT
RUN ON
EMPTY
You shouldnt work
out on a full stomach.
But an empty one
is just as bad.
By Chris Giblin
sam kaplan
FIT FACT
Peanut butter
and jam as a
snack is the ideal
pre-workout food
due to the carbs
it packs.
52
MUSCLE & FitnESS
diet remedy
Whats a good
pre-workout
meal plan?
INSTANT
ENERGY
A smoothie with
carbs from fruits
will provide fuel
for a tough
workout.
You dont want to hit the

gym on a full stomach,
but training with hunger
pangs isnt good either. Working
out on an empty stomach will
decrease energy levels and lead to
early fatigue. If youre a guy who
exercises after work, you really
should be trying to work in a
healthy snack or two during the
afternoon, since lunch at around
noon followed by a workout at,
say, 6 p.m., leaves a pretty big
fuel void that is less than ideal.
We suggest eating something
with carbohydrates 30 to 60
minutes prior to training to give
yourself an extra boostthis
pre-workout fuel will give your
body glucose for energy and
minimise fatigue.
Some easy, helpful pre-workout
options include a peanut butter
and jam sandwich on white bread,
Greek yogurt with berries, a
home-made fruit smoothie, or a
banana with peanut butter. Fruit,
mixed nuts, and granola bars also
work when youre out of the house
and cant prepare anything. But of
course, portion control is key. Eat
just enough to quench your hunger,
but stop eating before you feel full.
If you feel full, youre likely to
cramp from digestion as you start
exercising. Just have a reasonably
sized healthy snack; dont hit the
drive-through window on the way
to the gym.
Stay away from high-fat foods
(such as beef or full-fat dairy) in
the last hour before a workout
since they take longer to digest
and would hinder a workout.
For most regimes, its good to
avoid fibre-rich foods as well
due to their slow digestion.
MUSCLE & FitnESS
53
sam kaplan
EAT
EAT
chef robert irvine
ChEf IrVINE
Be sure to Like the

Robert Irvine official
page on Facebook.
Pork ChoPs
& APPlE hAsh
Makes 6 servings
BRINE
Juice of 1 lime
Juice of 1 lemon
Juice of 1 orange
2 tbsp sea salt
1 tbsp fennel seed
2 litres water
PORK CHOPS
6 (225 g) boneless pork chops

2 tbsp grapeseed oil
APPLE HASH
2 tbsp grapeseed oil

285 g waxy potatoes
(e.g. Charlotte), sliced
120 g red onions, sliced
100 g apples, sliced
1 tsp Tabasco
The other white meat* is too often

overlooked as a protein source. But in
my opinion, pork is just as effective at
packing on lean mass as chicken. Put
pork chops back on the menu with this
healthy apple and potato hash recipe.
Enjoy the flavour, and the gains!
54
MUSCLE & FitnESS
*Pork is officially classed as a red

meat although its nutritional qualities
place it somewhere between other
red meats and poultry.
ThE
MACros
(PEr sErVING)
calories: 468
Protein: 60 g
Fat: 15 g
carbs: 17 g
andrEw PurcEll
SWeet AnD
SAvoUrY
1. Combine brine ingredients

and simmer over medium
heat for 20 minutes. Allow
to cool, add the chops and
refrigerate for 48 hours.
2. Heat 2 tbsp of grapeseed oil
in a saut pan over high heat,
add potatoes, and cook for
68 minutes. Add onions, and
continue cooking for 34
minutes. Turn the heat down,
stir in apples, cook for 4 more
minutes, then add the Tabasco
and stir.
3. In a hot saut pan, add 2 tbsp
grapeseed oil. Add chops and
sear for 67 minutes per side
until golden brown. Serve the
chops with the apple hash.
EAT
food of the month
dARK
ChoCoLAte
Once the victim of a bad rap,
this superfood is finally getting
its due. By Fred Duncan
How can you include dark

chocolate in your diet to reap the
most benefits? First, get yourself a
high-quality dark chocolate with at
least 60% cacao. The higher the
percentage of cacao, the less
added sugar it has.
Have some dark chocolate
pre-workout to take advantage
of its natural energy and nitric
oxideboosting compounds. This
way you can power through your
workouts and enjoy an improved
pump. During exercise, the little
bit of sugar will push the body to
use more carbohydrates, which
are your main energy source for
intense resistance training.
CHOCOLATE
CAN
boost nitric oxide,
increase insulin
sensitivity, improve
blood pressure,
and provide key
antioxidants.
PRE-WORKOUT
DARK CHOCOLATE
biTEs
SERVES 2
1. Mix all the ingredients together

in a bowl.
2. Place mixture in muffin tray
(preferably lined with paper
cups).
3. Bake at 190/Gas mark 5 for
2730 minutes.
THE
MACROs
(PER sERViNG)
56
Calories: 588
Protein: 35 g
Fat: 17 g
Carbs: 76 g
MUSCLE & FitnESS
sam kaPlan
150 g porridge oats

8 egg whites (can use 23
yolks, but not necessary)
125 g raspberries
65 g dark chocolate
1 banana
1 scoop protein powder
C4 EXTREME
EXPLOSIVE
ENERGY
PUMPS
ENERGY
EAT
15-MinUTE fEAsT
MEAT YOUR
MATCH
Vegetarians: this ones
for you. Tempeh is made
from soya beans and
offers all of the nine
essential amino
acids. Try this
meat-free hash
for a healthy
protein fix
any time.
By Jillian
Pacheco
KALE & BEAN
TEMPEH
HAsH
SERVES 1
1. Place saut pan over medium

heat and break tempeh into
pieces. Add liquid egg whites.
2. Add tempeh, veggies, and
beans to the whites and stir
until eggs are cooked and
vegetables are soft. Add seeds.
3. Splash hot sauce on top, plate,
and serve.
THE
MACROs
(PER sERVING)
58
Calories: 444
Protein: 42 g
Fat: 15 g
Carbs: 38 g
MUSCLE & FitnESS
FIT FACT
Tempeh is a
fermented food, so
its carbs are easily
digestible and
wont cause wind
and bloating.
sam kaPlan
115 g tempeh
6 tbsp liquid egg whites
40 g orange pepper
70 g chopped kale
40 g chopped onion
65 g black beans
1 tbsp, roasted milled flaxseed
Hot sauce (to taste)
EAT
1 food, 5 ways
PUMPKIN
With protein-rich seeds and nutrient-dense
flesh, this versatile squash builds muscle.
By Alanna Cabrero
Have It
Roasted
Peel a medium
culinary
pumpkin (small
ones used for
cooking, not
jack-olanterns),
remove its
seeds and cut
into chunks. Top
with chopped
shallots, olive
oil, and spices.
Roast in oven at
200/Gas mark 6
for 45 minutes.
Season and
roast seeds
until golden
brown.
60
make a
PuRe
Remove the stem,
slice pumpkin
in half, and
roast at 200/
Gas mark 6 for
30 minutes or
until the skin
is tender. Let
cool for an hour,
scoop out the
insides, and
blend until
smooth.
Use pumpkin
pure for the next
three recipes.
MUSCLE & FitnESS
3
COOk a
souP
Cook 2 tbsp
red curry
paste, 980 ml
vegetable stock,
1.3 kg pumpkin
pure, and 1 tin
of coconut milk,
reserving a
tablespoon,
until soup
bubbles.
Add leftover
coconut milk,
sliced
red chili pepper,
and coriander.
Cook for
three minutes.
Top with
roasted seeds.
mIx IntO
Pancakes
Whisk 275 g
pumpkin pure
with protein
pancake mix.
Add a whisked
egg for extra
protein. Pour
-cup-size
pancakes.
Once cooked,
drizzle with
maple syrup
and sprinkle
on toasted
pumpkin
seeds.
5
add tO
Pasta
Preheat an oven to
230/Gas mark 8.
Whisk 480 ml
skimmed milk with
2 tbsp wholemeal
flour for
5 minutes until
thick. Stir in
170 g reduced-fat
cheese, 275 g
pumpkin pure,
1 tbsp Dijon mustard,
garlic, nutmeg, and
cook a bit more.
Pour sauce over
cooked wholemeal
pasta, sprinkle with
bread crumbs, and
place in oven for
25 minutes.
alamy
PROTEIN POW!
PROTEIN
COOKIES
Forget shop-bought biscuits;
these home-made treats are
tastier and healthier.
By Anna Sward
Protein cookies are a dream
come true: gooey in the centre,
crunchy on the outside, perfect with a
glass of milk and packed full of protein.
Once you start making them and realise
just how simple and tasty they are youll
never buy ready-made cookies again.
ANNA
SWARD
is a recipe writer and creator

of proteinpow.com
Annas Protein Pow(d)er
Cookbook is available from
www.weidermailorder.com
HAZELNUT AND
CHOCOLATE
CHIP PROTEIN
COOKIES
MAKES SIX COOKIES
YOULL NEED
50 g hazelnut butter
30 g pea protein powder
2 0 g vanilla whey
protein powder
35 g ground almonds
55 ml almond milk
2 5 g granulated stevia
(or coconut sugar)
2 0 g dark chocolate
chips
Calories
THE MACROS
(per cookie):
ProTeiN
PREPARATION
1. Mix all the ingredients
(except for the dark

chocolate) together in
a bowl until you get a
soft cookie dough.
2. Mix in the chocolate chips
and divide the cookie
dough into six small balls
and then flatten on a
baking sheet (using your
fingers or a spatula).
3. Bake at 165 C/Gas Mark 3
for about 15-20 minutes
or until the cookies are
cooked but still a bit chewy
in the middle.
4. Allow them to cool
before eating.
CarBs
FaT
147 10 G 6 G 11 G
MUSCLE & FitNESS
61
ANNA SWARD
EAT
01782 281 222

www.gasparinutrition.co.uk
Bioperine is a Registered Trademark and a product of Sabinsa Corporation, and its use is
protected under US Patent 5,972,382, International Patents, and Patents Pending.
CarnoSyn trademark and patents owned by Natural Alternatives International, Inc., www.carnosyn.com
Creapure is a registered trademark of Alzchem Trostberg Gmbh covered by US patent 5,719,319
Nitrosigine is a registered trademark of Nutrition 21, LLC and is covered by US Patents 5,707,970; 6,156,735; 6,344,444; and 7,576,132.
For all UK Trade Enquiries contact

Body Temple on 01782 281 222
Visit www.gasparinutrition.co.uk
Gaspari Nutrition UK
@GaspariUK
LUKE SANDOE
Gaspari UK Athlete
PHOTOGRAPHER: BENCE ZANYI

Gaspari Nutrition, Inc. 02/14R1. When combined with a proper exercise and nutrition program.
SECRETS OF THE
DRAGON
During his short life, Bruce Lee achieveD
total mastery of his minD, boDy, anD
movement. in an exclusive interview with
his Daughter, we learn the keys to
his successiDeas you can apply right now
to channel your own inner Dragon.
by Eric Velazquez
64
MUSCLE & FiTnESS
MUSCLE & FitnESS
65
concord productions inc/corbis
When We
think of
achievements
in strength,
our minds are quick to pivot to

images of record-shattering bench
presses and strongmen hoisting
stones onto chest-high platforms.
Strength, we figure, is mainly a
function of man prevailing over
gravity. But a deeper, transcendent
definition of strength existsone
that quickly comes to mind with
the utterance of a single name:
Bruce Lee.
Among his numerous feats
of strength was his famous oneinch punch, which could propel a
235-pound man some 15 feet. He
was also known to deliver a sidekick
strong enough to send a 300-pound
heavy bag careering into the ceiling,
and he could hold a 125-pound
barbell at full extension, arms
parallel to the floor. Its even said
that he could rep out 25 chin-ups
with one arm.
Known also for his blurring speed,
which was fast enough to force
filmmakers to slow him down in
final edits to make his moves visible
to the naked eye, and jaw-dropping
feats, like when he kicked out a
lightbulb eight feet off the floor
66
MUSCLE & FitnESS
(Marlowe, 1969), the 5' 7" Lee

was preternaturally powerful.
Its important to note that he
did all of these deeds at or near a
body weight of 135 pounds, proof
positive that it is less about the
amount of muscle you carry than
it is about what you can will your
muscle to do.
How was a man of such slight
build able to do things of such
physical significance? Dedication
to his training was part of it, but
a lot of people keep to regular

routines. What set Lee apart was
an almost supernatural melding of
mind, body, and movement. His
daughter, Shannon Lee, called it the
physicalisation of his philosophy
an ability to reach an unconscious
level of performance through
discipline.
So how much does mind matter
when it comes to your body? As Lee
said, As you think, so shall you
become. And the lessons continue
lesson 1
e d o c p e l e / r e t n a lt d , u s a
PHYSICALISE
YOUR
PHILOSOPHY
MY FATHER
PHYSICALISED IDEAS
SUCH AS ADAPTABILITY,
PLIABILITY, FREEDOM,
EFFICIEnCY, AnD
InSTInCT.
SHAnnOn LEE
SHAnnOn LEE HAS

called her father a philo
sopher of movement. This
concept is particularly
valuable for anyone who has
ever strained mindlessly
through a set. Lee didnt just
execute punches, kicks, or
repshe thought deeply
about their purpose and
performance. Perfecting
them was always the aim.
I guess when I say that he
is a philosopher of move
ment what I really mean to
say is that he physicalised
philosophy, Shannon says.
Philosophical ideas and
sayings are great. They give
us a little boost, a nudge in
the arm, a fire in the belly.
We read it and think, cool,
but the next step is to take
it and try to integrate it into
some sort of personal
action. So, you read a quote
like, The meaning of life is
that it is to be lived. And
you think, Thats awesome.
I totally get that. But then
you go back to channel
surfing and ignoring what
ever it is that you consider
meaningful, and youre not
really physicalising your
belief in this idea. My father
took it a beat further and
fully applied his beliefs and
thoughts to his training and
his art. He physicalised
ideas such as adaptability,
pliability, freedom,
efficiency, and instinct.
Dont allow your goals to
be superficial. Think deeply
about your motivations and
pursue them in ways that
elevate your performance.
Use what works. Discard
what does not.
MUSCLE & FitnESS
67
B Ru C
E LEE
lesson 2
THERE ARE
NO LITTLE
THINGS
MOST TRAINING
INjuRIES are the result
of overuse. neglect, or
both. Lee wasnt immune
to this danger. Bullish
about and possessive of
his training time, Lee would
often dive into his work
outs at full speed, doing
things that most of us mere
mortals would dismiss as
CGI. But a severe back
injury during a heavy set
of good mornings in 1970
would alter that process
for Lee.
My father injured his
back by not warming up
properly, Shannon says.
He became a big advocate
of warming up after that.
He definitely believed in
rest and giving his body
recovery time.
Not even elite athletes
are immune to the limit
ations of the human body.
Warming up is critical for
performance and safety.
Spend five to 10 minutes
doing a progressive,
dynamic warmup prior
to every workout. This
increases heart rate,
lubricates joints, and
excites your nervous
system for the work ahead.
Proper rest should also be
observed to maximise
recovery and adaptation.
68
MUSCLE & FitNESS
dragon age
Bears play dead
when they see
Chuck Norris, but
that didnt stop
Bruce Lee from
kicking his ass in
1972s The Way
of the Dragon.
lesson 4
test YOur
LiMits
lesson 3
everett collection (2)
wOrK tOwards
artLessness
Bruce Lee BeLieved in
three stages of cultivation
with regard to martial artsthe
primitive stage, the stage of art,
and the stage of artlessness.
The third stage, Shannon
admits, is elusive but it should
always be the goal.
I think the thing that I think
about the most when I consider
my fathers philosophies is
attaining that third stage of
performance where you no
longer have to think about what
youre doing; youve worked
long and hard enough to be able
to have your body respond
when you want it without your
mind getting in the way,

Shannon says. I dont know
that Ive ever reached that level
of no-mindedness in martial
arts, but I have done it with
other things, and when you
get there, its like you lose time
for a moment and you really
are at one with whatever you
are doing.
Few select a new routine
because its easy, but plenty
have quit because its hard.
Instead of succumbing to the
challenge, embrace it and
immerse yourself in it until
you master all aspects of its
execution.
MuscLe & fitness

fOunder Joe Weider
frequently championed the
mind-muscle connection
with regard to training,
believing that a muscle could
always be better developed
if a lifter focused intently on
it during each rep. Science
later confirmed that to be
true. But Lee took this a step
further by contemplating not
just what he was doing but
also what he was further
capable of.
My father talked about
training as being more
about the human spirit
than just about your
muscles, Shannon says.
Training your body
equates with pushing
yourself past not just the
physical barriers and
plateaus but, more importantly, also the mental and
emotional ones. I think its
really about a shift in
perspective.
Ask yourself how you can
change the way you think
about working out to be
able to approach it in a
fresh light. What would
you be capable of if you
worked just a little bit
harder? Its what my dad
wanted to know: how does
this make me a better me?
accept
what is
usefuL,
reject
what is
useLess.
MUSCLE & FitnESS
69
e lee
lesson 5
TraIn as an IndIvIdual
In our daIly lIves, there are so
many voicesso much informationto filter
through. Ultimately, you must decide what
is worth listening to.
My father was a rather active guy and
he was often engaged in something, if
not physically, then mentally, Shannon
says. But the truth of the matter is he had
some hard lessons as far as slowing down
was concerned, such as when he hurt his
back. But conversely he accomplished an
70
MUSCLE & FitnESS
amazing amount in the short years he was

on this earth. And I think that he was able
to do that because he followed that voice
inside of him that spoke of what he was
capable of.
Tune it all out, Shannon says, letting in
only what is productive. We all know that
voice; we run from it or we dont believe it
or we block it out, but its there and if we
only listened to it and gave it expression,
we could all accomplish amazing things!
blinding
speed
Bruce Lees
athleticism was
so incredible it
was hard to do it
justice on film.
Filmmakers
often slowed
down the
frame rate so
audiences could
fully appreciate
what he was
doing.
f o t o s in t er n at i o n a l /g e t t y im ag e s; e v er e t t c o l l ec t i o n
B ru C
ANTH The FREAK

BAILES
IFBB PRO &
PHARMAFREAK Athlete
AVAILABLE AT
FOR UK AND EUROPEAN TRADE ENQUIRIES,

CONTACT BODY TEMPLE ON 01782 281222.
EMAIL: INFO@BODYTEMPLE.CO.UK
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train the BruCe lee WaY
Overall Strength
This is Lees foundational routine. He based it on the
routines he read in magazines like Muscle & Fitness
but scaled back the volume so as not to build more
muscle than he needed for his martial arts.
ExErcisE
sEts
rEps
Clean and Press
812
Barbell Curl
8-12
Behind-the-neck Press
8-12
Upright Row
8-12
Barbell Squat
12-20
Barbell Row
8-12
Barbell Bench Press
8-12
Barbell Pullover
8-12
PumP and detail

In 1965 Lee decided that he wanted bigger arms.
He devised this routine to do just that, and in 44 days
he added three quarters of an inch to his upper arms
and a half-inch to his forearms.
ExErcisE
72
MUSCLE & FitnESS
sEts
rEps
Squat
10
Lying Triceps Extension
Incline Dumbbell Curl
Concentration Curl
Weighted Push-up
10
8
Barbell Curl
One-arm Overhead
Dumbbell Extension
6-8
Dumbbell Rotation
To failure
Seated Wrist Curl
To failure
Reverse Wrist Curl
To failure
Sit-up
12
Calf Raise
20
lesson 6
Listen
O DY B
& B
U
IN
D
G
FIT
Different coaches have different training systems that they

advocateusually because of some quantifiable level of previous
successbut not all athletes flourish under these conditions. Lee
believed that physical generalisation was good but discriminate
individualisation was better. Jeet Kune Do, the martial arts path he
developed, was built on this ideal.
The core tenets of Jeet Kune Dosimplicity, directness, freedomwere a
guide in this instance, Shannon says. It was these ideas that led him to work
up the type of workouts that optimised his function as a fighter and that were
highly personalised for what he wanted to be able to do. He believed in the
cultivation of the individual over the dissemination of doctrine of any kind.
To that end, he didnt believe in a one-size-fits-all approach to anything.
I guess the question for anyone wanting to figure out what they should be
doing when they train is to ask themselves what they want to be able to do.
Then take my fathers philosophy: Accept what is useful, reject what is useless, and add what is essentially your own, and apply it to your workout.
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Shannon Lee is
the president of the
Bruce Lee Foundation,
a public-benefit corporation that seeks to
preserve, perpetuate,
and disseminate her
father's life example,
philosophies, and Jeet
Kune Do. When shes
not serving the foundation, she is a producer,
actress, practised
martial artist, and
mother. She was Bruce
Lees only daughter.
Seated
cable row
Lean forwards
a bit at the
beginning of the
rep to put a
stretch on your
lats. Then move
your torso back
to vertical as
you row the
handle to your
sternum. Hold
for a second in
the contracted
position.
76
MUSCLE & FitnESS
E
R
O
M
NO
d
a
b
S
T
U
O
K
R
WO
o
t
s
t
e
s
r
o
e
t
r
a
c
U
i
o
d
y
n
i
t
a
e
h
s
U
w
n
e
e
t
h
a
t
p
i
d
anticable of, an raining
cap ise yoUr t sUlts
e dgar artiga
m
r
o
t
m
s
U
U
c
im
x
hs by e
p
a
a
r
g
o
t
m
r y gentilcore // pho
fo
y ton
b
MUSCLE & FitnESS
77
DeaDlift Retract
your neck so your

chin stays down. Drive
through your heels
and let your body
weight fall backwards
to maximally activate
your glutes and
hamstrings.
You freakin love training heavY. Nothing is more satisfying to

you than loading the bar with weights that make it bend and feeling every muscle
in your body squeeze all at once to lift it. The higher your numbers climb, the higher
you feelits better than any drug. You only wish you could crush it every workout like
you do on your best days, but that would be too good to be true.
No matter how focused you are or how much protein you eat, every week or so youll
have at least one workout that doesnt meet your expectations. You feel groggy or just
plain weak, and you walk out of the gym frustrated and wondering what happened.
Recovery is a complex process, and if youre already doing everything you can to
maximise it, what else is there? Well, you may not be able to make every workout your
best one, but you can customise your training so that you can make the most out of
however you feel on a given day. You can turn bad workouts into good ones, and good
lifts into new personal records. In effect, you never have to have a bad workout again.
78
MUSCLE & FITNESS
one-arm
dumbbell row
Keep your upper

body parallel to
the bench. Row
the weight back to
your pocketnot
straight up to
your chest.
ULA
FORM
IndIcator SetS
As a strength coach, my job is to

help athletes improve performance.
One of the concepts we follow to do
that is autoregulationcustomising
workouts to allow the athlete to
progress at his own pace based on
variations in performance. You see,
everyone who lifts has experienced
the same pattern: some days you
feel great in the gym and the
weights are flying up. Other days,
everything you touch feels like
a ton of bricks.
You cant always anticipate what
kind of day youll have before you
start your workout, and some guys
will go in determined to lift heavy
no matter what. Thats a mistake,
because trying to bull through a
80
MUSCLE & FitnESS
heavy lift when your body isnt

up to it can cause injury. However,
by learning to autoregulate your
training, you can find out early
on in the session what youre
capable of that day and then adjust
accordingly.
Heres how it works: after youve
warmed up on your main lift for
the workout (some variation of the
squat, deadlift, or bench press),
youll perform three sets with a
certain percentage of your max
lift. These are called indicator
sets. The first two sets are
conservative, and the last one is
all outperform as many reps as
you can. Your performance on this
final set determines the rest of
your workout.
Determine the load to use by

calculating 70% of your max.
So if your best deadlift is
350 pounds, use 245 pounds.
Complete two indicator sets of
eight reps, and then a third in
which eight is the minimumgo
for as many as possible until
your form breaks down.
70%
X 350 LBS
245 LBS
USE THIS WEIGHT ON ALL THREE

INDICATOR SETS
Cluster sets
Goblet
bulGarian
split squat
After youve done that third indicator set to failure, youll perform
cluster sets, as prescribed below.
Clusters are a variation of the
rest-pause method: you take a heavy
weight and do one rep, rest briefly
and do another, and continue until
youve done a cluster of reps. This
approach allows you to lift a heavier
weight for more total reps than you
typically could, and it ensures that
youre fresh enough on each rep that
your technique is at its sharpest.
The load you use on these clusters
is determined by the all-out set
you just did. For every rep you got
above the prescribed number,
youll add 2.5% to the load and do
three to five single reps with 30 to
45 seconds rest in between them.
(See the Formula sidebars for a
practical example.)
In other words, the more reps you
do on the final indicator set, the
heavier you can go on the cluster
sets and the more challenging your
workout will be. The reverse is also
true, so if youre not feeling up to
hard training, you wont get many
reps on the last indicator set and
therefore wont have to go heavy on
the clusters. Every workout can now
be tailored to your capabilities at
that exact moment. You now hold
the keys to a lifetime of productive
workouts.
ULA
FORM
Stand facing away

from a bench, and
lunge length in front
of it, cup one end of
the dumbbell in front
of your chest with
both hands. Rest the
top of one foot
behind you on the
bench and lower
your body until your
rear knee nearly
touches the floor.
Let the number of reps you performed on the final indicator set determine the
weight you use for the cluster sets. For each rep you got above eight, add 2.5%
to the percentage of your max. So if you performed 10 reps, the next weight youll
load will be 263 pounds (75% of 350; because 2.5% x two extra reps = 5%).
75% X 350 LBS = 263 LBS

NEW MAX
PERCENTAGE
(70% + 5%)
BEST
DEADLIFT
AMOUNT
USE THIS WEIGHT

ON YOUR
CLUSTER SETS
Now do three to five sets of oNe rep, restiNg 30 to 45 secoNds betweeN each rep.
oN the other haNd, if you could barely maNage eight reps iN your fiNal iNdicator set,
perform three to five sets of oNe with the same load (70%).
82
MUSCLE & FitnESS
PUT MUSCLE
ON YOUR BONES!
PHOSPHATIDIC ACID (PA) IN SCIENTIFICALLY VALIDATED DOSE! ENHANCES LEAN MUSCLE AND STRENGTH GAINS BY ACTIVATING MTOR SIGNALING.
/scitecuk
@teamscitec
/thescitectV
@scitec_uk oFFicial distributor:
workout
Exercises marked with a letter

(A and B) are alternated.
Perform one set of A, rest, then
one set of B, rest, and then repeat
for the prescribed number of
sets. Perform the main lifts
according to the formula on the
previous pages.
Day I
EXERCISE
SETS
REPS
1 Deadlift (any variation)
2a Goblet Split Squat

2B Reverse Crunch
3
3
8 (each leg)
10
3a Cable Pull Through

3B Standing Calf Raise
3
3
12
20
PAllof
Press
Attach a
D-handle to a
cable pulley
set at shoulder
level. Stand
sideways to
the machine
and hold the
handle in front
of your chest.
Press the
handle in front
of your chest.
The cable will
try to twist
your torso
towards its
originresist.
Day II
EXERCISE
SETS
1 Bench Press
(or overhead press)
2a Seated Cable Row
2B One-arm Dumbbell
Bench Press
REPS
10
3 8 (each arm)
3a One-arm Dumbbell Row 2 8 (each arm)

3B Triceps Pushdown
2
20
4 Dumbbell Curl
**AMAN
50
Day III
EXERCISE
SETS
REPS
1 Squat (any variation)
2a Dumbbell
Reverse Lunge
2B Pallof Press
3 8 (each leg)
3 10 (each side)
3a Barbell Hip Thrust

3B Dumbbell Goblet Squat
2
2
10
10
*Follow the instructions for indicator sets and

clusters in the Formula sidebars.
**As many as needed.
Each week, the percentage of your max and the number of reps
you perform will change.
essio
progr
84
Week 1
Week 2
Week 3
Week 4
3 sEts, 8 rEps
with 70%,
thEn 35 sEts
of 1
3 sEts, 5 rEps
with 75%,
thEn 35 sEts
of 1
3 sEts, 3 rEps
with 80%,
thEn 3 sEts
of 1
3 sEts, 1 rEp
with 85%,
thEn 2 sEts
of 1
MUsCLE & fitnEss
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PUT A HEALTHy SPIN

ON THE WORST
FOODS OF THE yEAR
AND ENjOy EVERy BITE
ato
sweet potad
crab sal
HEALTHy
cHeats
WRITTEN By
CHEF ROBERT IRVINE

ANDREW PURCELL
PHOTOGRAPHS By
peanut bu
tter
and cranb
erry
torte
86
MUSCLE & FITNESS
turkey
wellington
festive season gives,

but it also takes. It gives
you the opportunity to
reconnect with family over
a steaming pile of delicious
comfort food. The taking
happens with your physique. That same
comfort food tends to add flab to the
midsection youve spent the rest of the
year carving, and by January 1st youre
sporting a spare tyre around your gut.
This year, however, is going to be a little
bit different. Weve harvested a cornucopia
of healthy festive recipes thatll taste
like the comfort foods you crave, while
providing the proper calories and macronutrients that your hungry muscles need
(well, we did throw in a fairly sumptuous
dessert). Despite their impressive
presentations, theyre meals that every
guy can prepare. So try hosting meals
at your place this yearyour family (and
your abs) will thank you for it.
THE
brussels, bacon,
burst tomato, and
feta salad
SERVES 4
Turkey
WellingTon
88
MUSCLE & FitnESS
tenderloin with salt and pepper

as the pan heats up, then add
to warmed oil, searing on all
four sides evenly for 2 minutes
before flipping. After cooking,
remove and pat dry with paper
towels then lay flat on the bottom
edge of the puff pastry.
WeLLinGton
directions
dUXeLLe (FiLLinG)
Warm a pan with 1 tsp grapeseed

oil over medium-high heat. Once
warmed, add bacon. Cook until
bacon is crisp. Remove bacon
and set on paper towels to drain.
Add onions to the pan, cooking for
23 minutes, then add mushrooms and butter. Cook onion/
mushroom mixture for 2 minutes,
then add thyme and parsley.
Season to taste with salt and
pepper. Once herbs have been
added, cook for final 2 minutes,
then remove and drain excess
liquid from mushrooms. Add
bacon back into the mixture.
tenderLoin
Warm the same pan over

mediumhigh heat with oil until
on verge of smoking, then reduce
heat to medium. Season the
Evenly top turkey tenderloin with

duxelle, then roll remaining pastry
over top of tenderloin, sealing
with egg whites on interior
bottom edge. Next, brush the
ends and top of pastry with egg
whites, then seal the ends to
create a sealed pastry. Bake on
a baking tray in a preheated
375F/190C/Gas mark 5 oven
for 30 minutes, or until internal
temperature of turkey reaches
165F/74C. After cooking
remove from oven and allow
to rest for 5 minutes, then slice
and serve.
sAUce
Add chicken stock to original pan

over medium heat and reduce
until 125 ml remains. Once
reduced, add fresh parsley,
thyme, tarragon, and garlic. Turn
off heat and finish with whisked
butter and serve.
inGredients
1 tsp grapeseed oil
20 g bacon, finely
chopped
40 g onion, finely
chopped
140 g mushrooms,
finely chopped
2 tbsp unsalted
butter
1 tsp thyme, finely
chopped
1 tbsp parsley
Salt and pepper to
season
450-675 g turkey
tenderloin
1 sheet puff pastry
2 egg whites,
beaten
475 ml low-salt
chicken stock*
1 tbsp parsley,
finely chopped*
1 tsp thyme, finely
chopped*
1 tsp tarragon,
finely chopped*
1 tsp garlic*
1 tbsp unsalted
butter, whisked*
Starch and vegetable of choice
*sauce ingredients
nUtritionAL inFo Per servinG:

367 calories 48 g protein 17 g fat
8 g carbohydrates 1 g fibre
MUSCLE & FitnESS
89
SERVES 4
BRuSSElS,
BacoN,
BuRST
TomaTo, aND
fETa SalaD
NuTRITIoNal INfo PER SERvING:

481 calories 11 g protein 39 g fat 24 g carbohydrates 5 g fibre
90
MUSCLE & FitnESS
DIREcTIoNS
Bring oil to a simmer in a pan over mediumhigh heat, then add tomatoes, tossing and
cooking until skins burst. Once burst,
remove from heat and hold for salad.
Next, bring 1.5 litres salted water to a boil,
then add leaves and stir, cooking for
1-2 minutes. Once cooked, remove from
water and allow to air cool.
In a food processor combine dried
cranberries, vinegar, salt, and mustard,
then pure. Slowly add oil. Once blended,
taste and season, then remove.
To finish salad, mix all ingredients in large
bowl, add 120 ml dressing and toss well to
coat salad. Remove and serve.
INGREDIENTS
3 tbsp olive oil
180 g cherry
tomatoes
175 g Brussels
sprouts leaves
30 g dried
cranberries,
soaked in hot
water and drained
50 ml white
balsamic vinegar
1 tsp sea salt
1 tbsp Dijon
mustard
40 g red onion,
julienned
75 ml 80/20 blended oil/grapeseed oil
150 g feta, crumbled
80 g bacon,
julienned
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NOWs THE TIME TO BEAST YOURSELF
Sweet Potato
Crab
Salad
with Mint, toMatoeS, Feta,
Sweet Potato Vinaigrette
SERVES 4
ingredientS
60 g cucumbers,
diced*
1 tbsp feta*
120 ml white
balsamic vinegar*
115 g sweet potato
pure*
1 tbsp Sriracha
or Thai chilli
paste*
112 tbsp honey*
1 tbsp salt and

pepper blend*
180 g tomatoes,
diced
40 g feta
12 mint leaves,
julienned
250 ml 80/20
blended oil
(80% vegetable
oil, 20% olive oil)
900 g jumbo
lump crab meat
direCtionS
nutritional inFo Per SerVing:

837 calories 49 g protein 63 g fat 19 g carbohydrates 3 g fibre
Blend all ingredients with an asterisk (*) in a food processor, and

pure until smooth. Pour mixture through cheesecloth and return
to food processor while slowly adding oil until smooth.
Blend tomatoes, feta, and mint in a bowl. Add 250 ml of
dressing to salad, mix, then add crab and toss to coat crab. Be
sure not to break up crab meat; you want to leave as many lumps
as possible.
Peanut butter and

Cranberry torte
direCtionS
CruSt
In a bowl, combine crushed digestive biscuits

with melted butter, mixing well to form a
crust. Next, fill bottom of cake tin with the
crust to form bottom for torte. Once filled,
place in freezer for 20 minutes.
SERVES 4
Filling
Simmer milk and salt in a saucepan. In a

medium bowl, whisk together egg yolks,
brown sugar, and flour. Whisk constantly,
and slowly ladle in half of the hot milk over the
egg mixture. Pour the mixture back into the
remaining milk in the pan. Cook over medium
heat and continue whisking constantly until
the mixture comes to a boil and thickens.
Cook for one more minute, and then remove
pan from heat and whisk in peanut butter
and vanilla.
Pour hot filling onto cooled crust and
spread evenly. Cover with cling film and
refrigerate for at least 2 hours before
glazing (see right).
Filling and Cake
Melt chocolate and butter in microwave,

then stir honey and pure into the melted
mixture until smooth. Remove cling film
from chilled torte. Carefully pour the hot
glaze over the filling and spread evenly to
cover the filling. Place in fridge 30 minutes
before serving.
nutritional inFo Per SerVing:

1,187 calories 46 g protein 77 g fat 79 g carbohydrates 6 g fibre
92
MUSCLE & FitnESS
NOTE: Nutritional values may vary

depending upon selected brands used.
ingredientS
150 g crushed
digestive biscuits
80 g butter
600 ml whole milk
1
4 tsp salt
6 large egg yolks
110 g firmly packed
light brown sugar
6 tsp plain flour
250 g creamy
peanut butter, all
natural
1 tsp vanilla
115 g 70% dark
chocolate, finely
chopped
75 g (4 tbsp)
unsalted butter, cut
into small pieces
1 tbsp honey
3 tbsp cranberry
pure
About the Model

Name: Vaughn Cohen
Height: 188 cm / 6 ft 2 ins
Weight: 106 kg / 234 lbs
Favourite body part to train: Legs
Favourite exercise: Leg press
Training advice: Give 100% and
always train safe.
94
MUSCLE & FitnESS
PART 3
COMPLETE THE TRANSFORMATION
OF YOUR TROPHY BODY PARTS
WITH THE FINAL PART OF
NICK MITCHELLS KILLER
CHEST AND ARMS PROGRAMME.
By Matt Turner /// Photography by Christopher Bailey
MUSCLE & FITNESS
95
If youve completed parts one and two

of the 100-Day Challenge, you should
already be noticing gains to your arms
and chest.
But dont be tempted to ease up now
in the final month of world-renowned
trainer Nick Mitchells hardcore
muscle-building routine.
So far the programme has built new
muscle and added pounds to your max
lifts by following alternating microcycles that focus on hypertrophy and
strength gains.
Now its time for one last push to
finish off the transformation of your
arms and chest.
If youve followed the programme
correctly, you can expect up to two
inches of new muscle on your arms and
a 20% improvement in strength.
MONTH THREE
This programme is all about switching

the stimulus to force your body into a
continuous state of adaptation and
therefore growth. Month three is no
different.
Your first microcycle this time around
is focused on drop sets and mechanical
advantage. Drop sets are a classic
method of training to failure, packing
in the volume to grow, and maximising
your pump.
Were also working on mechanical
advantagemoving from the weakest
position to the strongest positionto
further aid your ability to grow.
The final cycle of the 100-Day Challenge
is based around high-intensity training
low volume, heavy weights.
To maximise your adaptations Nick
has included a variety of intensity
techniques to ensure you are working
harder than ever before.
ScHEduliNg
As with the previous two months of

the 100-Day Challenge, you should
integrate these workouts into your
existing programme, allowing five days
between sessions.
To get the most out of your sessions,
you are advised to back off the volume
96
MUSCLE & FitnESS
Shot on location at UP Marbella;

visit upfitness.com.es for more
information.
and intensity of your other workouts.

Dont go overloading with volume on
leg day straight after smashing 25 sets
of chest.
Training your legs, back and shoulders every six to seven days and hitting
chest and arms every five days will work
fine.
caRdiO
The end goal here is to build as much

muscle as possible, so minimise your
cardio or scrap it completely. Youre
going to give your heart a good beating
just through lifting anyway, providing
you follow the tempo instructions
correctly.
TEMpO
As weve said already, this routine is all

about shaking things upforcing your
body to continue to adapt to new
stimuli.
Most gym rats ignore tempo and
therefore leave a potentially important
weapon in their muscle-building arsenal
tucked away in the locker.
Stick to the tempo instructions here
and youll grow like never before. Ignore
them and youll probably still get bigger,
but youll be robbing yourself of better
gains.
Remember, tempo written as 3110
means 3 seconds to lower the weight,
1 second in the bottom position, 1 second
to lift the weight and 0 seconds rest at
the top.
WEigHT
The number of reps dictates the weight

you should work with. If youre doing
eight to ten reps, use a weight that lets
you get eight to ten reps out. If you can
get 11 youre lifting too light. If you only
get six youre going too heavy.
Youre looking to hit failure in both
cycles this month, so use weights thatll
see you hit failure on the last rep of the
last set as a minimum.
diET
Again, the focus here is on building as

much muscle as possible, so eat plenty
of protein.
Thats it. Once youre done, and if you
followed the programme correctly, your
chest and arms really will be trophy
body parts.
Share your results on our Muscle&Fitness
magazine Facebook page or on our M&F
magazine UK Twitter account with the
hashtag #100DayChallenge.
Nick Mitchell will be live on Twitter
(@heynickmitchell) to answer any and
all questions about training and dieting
for the 100-Day Challenge from 8 pm on
Thursday 20th November.
If you missed Parts 1 and 2 of the 100-Day
Challenge, you can buy back issues in print at
weidermailorder.com/4-backissues or in digital
format at https://dig.muscle-fitness.eu
For those looking to make maximal gains, Nick
Mitchell has written a four-week diet plan, which is
available to buy from upfitness.co.uk/mf
WORKOUTS
16-18: DROP SETS
45O INCLINE
DUMBBELL CURL
INTO INCLINE
HAMMER CURL
Perform each of these workouts three times,

five days apart, training chest on one day and
arms on another
CHEST
ExErcisE
30 incline cable
chest press
Multi-grip flat
bench press**
Arms-behind-head
flat bench flye***
TEmPo
sETs
rEPs
rEsT
Perform regular
incline dumbbell curls
and then, when you
hit failure, shake the
arms out for a few
seconds and resume
the incline curl
position but this time
using a hammer grip
(thumbs pointing
upwards).
3011
3*
1 mins
3010
2 mins
3010
12
1 min
Peak stretch/
contraction flat bench
dumbbell press
2010
12-15
1 min
Superset with
*Perform each set as a triple drop set going for 10/4/4

**Perform these in microsets of 8 reps, going from a very wide grip
to a grip 1-inch wider than shoulder-width grip to biacromial grip.
Rest 10 seconds between each microset.
***This is a very light movement with humerus coming back so that
elbow is in line with ear. Only come up to 75% of lockout.
ARMS
ExErcisE
Barbell
preacher curl
TEmPo
sETs
rEPs
rEsT
3010
3*
45 secs
3010
3*
75 secs
3010
10**
45 secs
Decline EZ-bar extension

into close-grip decline
EZ-bar press
3010
Lying underhand
cable curl
3010
10**
75 secs
12***
20 secs
3110
12***
20 secs
3011
2****
10
1 mins
Superset with
Close-grip
bench press
45o incline
dumbbell curl
into incline
hammer curl
Superset with
Superset with
Seated overhead
cable French press
and
Flat bench cable

triceps extension
*Perform each set as a triple drop set going for 8/8/8

**10 reps + 10 reps when moving into a mechanically advantageous
position.
***Aim to be half a rep from failure
****Perform as triple drop sets
98
MUSCLE & FitnESS
DECLINE
EZ-BAR
EXTENSION
INTO CLOSEGRIP DECLINE
EZ-BAR
PRESS
Just like the
incline dumbbell
curl into hammer
curl, after hitting
failure in the
triceps extension
position, pull the
bar on to your
chest, rest a few
seconds, and
then resume with
a standard
close-grip press.
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LYING UNDERHAND
CABLE CURL
Lie back on the floor or
a flat bench and grasp
a low cable pulley with
both hands using an
underhand grip. Keeping
your upper arms close
to your body curl the bar
slowly towards your
chest.
SEATED
OVERHEAD CABLE
FRENCH PRESS
The key here is to
ensure your elbows
dont start pulling
towards the floor. Keep
them pointing to the
ceiling at all times.
100
MUSCLE & FiTnESS
SUPER HD
SEE YOURSELF IN
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MOOD
Products to be used with a diet and training programme
FLAT BENCH CABLE TRICEPS EXTENSION

Lock those upper arms and think only of contracting
the biceps at the bottom of the movement, then
extending the elbows and squeezing the triceps as
hard as possible at the top of the movement.
30O INCLINE CABLE CHEST PRESS
You perform this just as you would a standard

incline press, but because youre using cables
the pull of the contraction will be slightly
different. Youll be focusing much more on
pushing the hands together as you execute
the movement.
102
MUSCLE & FitnESS
ARMS-BEHIND-THE-HEAD FLAT
BENCH FLYE
Pick a weight that is no heavier than 20% of

your regular flat flye weight and then start the
movement by drawing the elbows back into
line with the ears. Follow this line down for the
greatest possible stretch and then as you
perform the concentric portion of the rep,
resist the urge to move into a more
standard flye position, keeping the
elbows back and squeezing your pecs
in a very controlled manner. This is not
an exercise to jerk around on and
load is secondary to the exaggerated
stretch and squeeze contraction.
WORKOUTS 19-20:
HIGH INTENSITY
Perform each of these workouts twice, five days
apart, training chest on one day and arms on another
PEAK STRETCH/
CONTRACTION FLAT
BENCH DUMBBELL
PRESS
This is a regular flat

dumbbell press with a twist
that makes the contraction
feel quite different. At the
bottom of the movement,
internally rotate the hands
and elbows and externally
rotate at the top so that
the side of the dumbbells
your little finger is on hit
each other. This is a slightly
counterintuitive movement
but as a variation you really
feel, its an excellent
option.
CHEST
ExErcisE
TEmPo
Flat cable flye

3111
Incline machine press 4010
Decline bench press 4010
sETs
2
2
1
rEPs
rEsT
8-10 1 mins
10*
1 mins
12** 12 mins
*Rest/pause for 15 reps total on your final set

**Rest/pause for 20 reps total
ARMS
ExErcisE
Single-arm dumbbell
spider curl
TEmPo
sETs
rEPs
rEsT
3011
10*
1 min
4010
12-15*
1 min
3111
12*
1 min
3011
10*
1 mins
3010
8***
1 min
3011
Superset with
Flat dumbbell
triceps extension
Shallow incline
hammer curl
Superset with
Incline EZ-bar
triceps extension**
Seated alternate
dumbbell curl
Superset with
Decline cable
triceps extension
10**** 1 mins
*To total failure

**Humerus angled behind ears
***Rest/pause to get 15 reps total
****Triple drop sets
MUSCLE & FiTnESS
103
WHATEVER YOUR GOAL
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FAST TRACK
HigH-intensity interval training is

expert guide to learn How to
tHis gruelling workout based on
106
MuSclE & FitnESS
edgar artiga/
wonderful machine
TO FITNESS
tHe future of fat burning. use our

maximise your efficiency witH
proven principles. By Eric VElazquEz
MuSclE & FitnESS
107
108
MUSCLE & FitnESS
work-to-rest ratio is most effective?

For as much research as the lab
coats have managed to drop in
our lap, theyve still left us with
questions.
Justin Grinnell, a performance
coach and owner of State of
Fitness (mystateoffitness.com) in
Michigan, knows that connecting
the dots on HIIT will make it an
even more efficient protocol for
torching fat.
HIIT is a method of conditioning
that uses alternating periods of work
and rest, says Grinnell. Its great
because it can be done by using
various modalities, such as an
Airdyne bike, a treadmill, a Concept2
rower, a heavy bag, a StepMill, or
by just hitting the pavement and
sprinting. This type of training is
not only being used by athletes to
improve conditioning but also by
trainers and their clients as one of
the best methods for fat loss and
Rowing is a great way

to do HIIT. If your gym
has a machine like a
Concept2 rower, then
youre in business.
conditioning. With our busy
lifestyles, who has time to do
4060 minutes of aerobic training?
The scientific data now shows that
less is better when it comes to fat
lossyou just have to know how
to do it right.
HIIT is hard; and while we have
no intention of making it easier,
these insights can help make it
much more effective.
DIVERSITY
OF ACTIVITY
HIIT really describes a protocol,

a workout prescription more about
application than exercise selection.
Working in short, intense bursts of
sTeve boyle
Its been a while since high-intensity

interval training (HIIT) stormed
onto the fitness scene and began
its dogged takeover of the cardio
universe. One study at a time, HIIT
knocked steady-state cardio off its
long-held throne, becoming the
most relied-upon method for
burning unwanted body fat in
gyms everywhere.
But taking it to the max, as any
HIIT workout requires, is serious
business. When dialling up the
intensity, its important to properly
prepare for the fat-fighting agenda
youve so brazenly mapped out
and to perform it with the same
purpose-driven enthusiasm you
pour into your sets at the squat rack.
Much has been made of the
effectiveness of intervals over
traditional cardio, but theres been
less attention paid to the mechanics
of HIIT. How much is too much?
How do I gauge intensity? What
activity holds greater benefit than

slogging on at a slow pace doing
anything elseand that holds true
whether youre rowing, boxing,
skipping, or swimming. Most of
the research, however, has been
done on sprinting, which, judging
by the treadmill row at rush hour,
is the most relatable method of
cardio for most gymgoers.
So while many of the same
benefits can be had adding HIIT
stylings to your next workout of
choice, sprinting is a sure bet for
max results.
Sprinting workouts arent
effective just for fat loss but also for
muscle growth, Grinnell says. Elite
sprinters are generally very muscular
and lean because the conditions
required for muscle growth are all
present during sprintinggeneral
overload, volume fatigue, and high
concentric contractions.
And it just so happens that
most guys would rather look like
a gold-medal sprinter than an
emaciated distance runner.
BOTTOM LINE Choose the HIIT
activity that youll do consistently.
Ideally, you should shoot for movements that are full body in nature,
such as sprinting (where most of the
research has been done), swimming,
or rowing.
SETTING YOUR
INTERVALS
So how long do you have to perform

each high-intensity interval to reap
the benefits?
Grinnell advises, The most recent
study, out of Australia, reported
that a group of females who followed
a 20-minute HIIT programme
consisting of eight-second sprints
followed by 12 seconds of rest lost
six times more body fat than a
group that followed a 40-minute
cardio programme performed at
a constant intensity of 60% of their
max heart rate.
Thats three eight-second sprints
a minute for 20 minutes. Very
intense, but at least its over quickly.

A 1996 study by Japanese scientist
Izumi Tabata gave rise to the
now-ubiquitous 20-on, 10-off Tabata
protocol, which boosted conditioning in elite athletes. And University
of Western Ontario researchers
found that subjects who did four
to six 30-second sprints with four
minutes rest after each lost twice
the fat of a steady-state group.
Simple logic says that the shorter
the rest periods, the more intense
the workout is.
HIIT is bound by few

conventions. Boxing,
full-court basketball,
and ice hockey are all
forms of HIIT.
The only catch to all this intensity
is that its hard on the body. You
must change your workload frequently to avoid overtraining and
burning out your central nervous
THE PHosPHagEn
CrEaTinE ConnECTion
Creatine helps improve muscular

stores of phosphocreatine,
making supplementation with
creatine a no-brainer for those
engaging in high-intensity activity.
MUSCLE & FitnESS
109
system, Grinnell says. Sprinting is

very demanding on both the brain
and the body, so proper rest is
important to maximise performance
and results. The longer you sprint,
the longer you need to rest.
WORKOUTS
Theres more than one way to HIIT.

Justin Grinnell, offers several ways to
sprint your way to a leaner physique.
Bottom Line the duration

of your work and recovery bouts is
important, but the name of the game
is exertion. keeping your sprints eight
to 30 seconds long is adequate for
stimulating fat loss. recovery
between intervals can vary but
should be shortened as you become
more acclimatised to the demands of
sprinting, to keep your body guessing
(and leaning out).
WORKOUT VOLUME
No one can keep up a sprinters

pace for very long periods of time,
but intermittent bouts of recovery
allow you to sprint multiple times
in a given workout.
The hormonal effect of sprinting
is so dramatic that you dont need
endless sprints to increase fat loss,
says Grinnell. The quality of sprints
is much more important. HIIT
requires great focus and energy
demands. So if youre able to
perform at a high intensity for an
extended period of timemuch
longer than 20 minutesthen you
may not be doing it right.
As to frequency, Grinnell says,
Two to three days per week is best
for improving body composition
and heart health.
Bottom Line the number of
sprints performed is secondary to
the quality of sprints performed.
to make sure youre able to maintain
top speed throughout the session,
perform as many sprints in the
eight- to 30second range as you
can within 20 minutes.
FOOD, FUEL, AND FAT
Research exists on the effectiveness

of training with an empty stomach,
but this comes with some caveats
for HIIT.
110
MUSCLE & FitnESS
track
option
time
option
DiStance
option
30-30
option
DaY SprintS DiStance
Work: reSt
ratio
1
3
10
6
20 yd.
40 yd.
1:1*
1:2**
100 yd.
1:3***
* Rest as long as it takes to do one sprint.

** Rest twice as long as it takes to do one sprint.
*** Rest three times as long as it takes to do one sprint.
DaY SprintS
time
recoverY
1
3
10
6
10 sec.
15 sec.
10 sec.
30 sec.
25 sec.
75 sec.
For either of these first two HIIT workouts,

add one sprint each day over the course of four
weeks to continue upping the ante.
SprintS
5
DiStance
recoverY
100 yd.
2-3 min.
Perform this sprint workout two to three times

per week on nonconsecutive days. Add one sprint
and cut 10 seconds off your recovery time each
week until you reach eight sprints total.
SprintS
68
time
30 sec.
recoverY
30 sec.
The most effective method Ive found is the 30-30

method, says Grinnell. Its just enough sprint
time to sustain high intensity, and just enough
rest not to break down too much, too fast.
A study from Northumbria

University showed that people
can burn up to 20% more body fat
by exercising in the morning
on an empty stomach, Grinnell
points out. However, I dont
think its optimal if youre trying
to preserve or build muscle
tissue while burning body fat.
To enhance the fat-burning

and muscle-building effects of
HIIT, consume 10 grams of BCAAs
or 3050 grams of whey protein
3090 minutes before.
This, Grinnell says, will play into
HIITs most cherished payoff
muscle preservationwhile still
allowing you to dig into stored fat.

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Each sprint should

be marked by your
best possible effort,
regardless of the
activity in question.
But at all times, even in the presence of branched-chain amino acids,

youll want to be properly fuelled for
the work ahead, which may mean
starting your prep well in advance.
The day before a HIIT or sprinting workout, it would also be wise to
have a higher-carb day to store extra
glycogen for more intense work,
says Grinnell. This is particularly
important if youre combining a
sprint workout with weightlifting.
grams of BCAAs or 3050 grams of

whey 3090 minutes before training.
SUPPLEMENT
UPGRADE
If youre dedicated to high-intensity

interval training, then youre all
about performance. So it makes
sense to power up with proper
supplementsthose that go beyond
your typical fat burnerto fuel that
performance. If youre in the middle
of a 20-second sprint and you hit the
BOTTOM LINE Go earlybut dont wall 10 seconds in, youre depriving
go empty. HIIT cardio before your first yourself of those extra few seconds
in high gear. Luckily, theres a supp
meal of the day can help you to burn
for that.
more fat, but make sure you take 10
THE PERFECT
TOOL FOR YOUR
WORKOUTS
HIIT
High ity
Intens al
Interv ng
Traini
ically
Scientif to
D
DeSigne CLe
BuILD Mus FAT
Ch
anD ToR
e Fat
Lose Mor
s
Lean Mas
Develop
Fitness
iovascular
Boost Card
Time
ults in Less
Res
er
Bett
e
Intermediat
r,
inne
Beg
ed Levels
and Advanc
112
UK and USA
From the
of:
Science Editors
.co.uk
muscle-fitness
Manage your workouts with the

M&F Guide to HIIT available from
www.muscle-fitness.co.uk/books
MUSCLE & FITnESS
Theres no doubt that proper

supplementation can help any
type of exercise, but especially
HIIT, says Grinnell. When working out at a high intensity, it can be
hard to sustain an intense output
for long. Beta-alanine has been
shown to enhance muscular
endurance. Many people report
being able to perform one or two
additional reps in the gym when
training in sets of 815 reps. It can
also improve moderate- to high-intensity cardiovascular exercise
performance, like rowing and
sprinting, and offer protection
from exercise-induced lactic acid
production.
But thats not the only useful
supplement. Creatine improves
power output and is often used by
athletes to increase high-intensity
exercise capacity and lean body
mass, Grinnell says. Beta-alanine
and creatine are must-haves for
interval trainersbut the latter
may be more vital.
Creatine is also helpful for
replenishing the phosphagen, or
ATP/CP, system during intense
exercise, Grinnell adds. So if
youre feeling fatigued during a
sprint workout, supplementing
creatine can help you keep your
pace high. If the phosphagen system
gets enough creatine in it, you
have a better chance of sustaining
max exertion during sprints and
recovering properly between them.
BOTTOM LINE Taking three to
five grams of creatine and two to
three grams of beta-alanine 3060
minutes before and immediately after
sprint workouts will help you sprint
faster for more total sprints in a given
session.
114
MUSCLE & FitnESS
THE WRATH OF
THOR
Game of Thrones sTar Hafr Bjrnsson was
crowned europes sTronGesT man and fellow
Icelander BenedIkT maGnsson Broke The deadlIfT
world record on a maGIcal day of muscle
By Ben Kenyon/Additional reporting by John Plummer and Brad Ward
Photography by Christopher Bailey
MUSCLE & FitnESS
115
THE GIANTS
EUROPES
STRONGEST MAN
Europes Strongest Man 2014 was one

of the most eagerly anticipated
strongman events ever. Ten of the
mightiest men on the continent came to
do battle at Headingley Stadium, Leeds.
If that wasnt enough, promoter Darren
Sadler added to the excitement by also
including the first World Deadlift
Championships. The deadlift showdown
fired the imagination because it included
three guest liftersAndy Bolton,
Benedikt Magnsson and Brian Shawall
with the potential to break the 460 kg
mark for the heaviest deadlift of all time,
so a sense of anticipation hung in the air.
All 13 men were due to take part in the
deadlift, which carried a 7,000 prize.
The three guest lifters would then leave
the fray and let the other 10 battle it out
in five more ferocious tests of strength
to see who would be crowned Europes
Strongest Man and win a Great Wall
Steed pick-up truck.
As this was part of the Giants Live
strongman series, the top three would
also book their places at next years
Worlds Strongest Man.
There were some seriously big men
on show, with the average weight of the
strongmen a staggering 152 kg. About
6,000 fans flocked to Leeds, which was
staging the event for the third consecutive year. Sadler, who will bring the
Giants Live British Open Championships
to the Doncaster Dome on February
14th, has catapulted strongman,
traditionally a sport held in car parks
and expo halls, into the big time.
Muscle & Fitness and our sister title
FLEX were once again media partners
and the action was filmed for Channel 5
and Eurosport. Colin Bryce and Caroline
Pearce led the on-field commentary
team as all the big European names, bar
defending champion ydrnas Savickas
and the semi-retired Terry Hollands,
took to the field carrying their countries
flags to huge applause.
The only sure-fire thing was that
records would be broken, heroes would
be made and a new king would be
crowned. But who would go home
victorious?
116
muscLe & fitness
Martin
Wildauer
age:
26
country:
austria
WeigHt:
145 kg / 320 Lb
favourite event:
DeaDLift
HeigHt:
191 cm / 6 ft 3 in
Heaviest Lift:
436 kg
Johannes
rsJ
age:
29
country:
sWeDen
WeigHt:
158 kg / 348 Lb
favourite event:
DeaDLift
HeigHt:
191 cm / 6 ft 3 in
Heaviest Lift:
420 kg
Mark
Felix
age:
48
country:
grenaDa/engLanD
WeigHt:
144 kg / 318 Lb
favourite event:
DeaDLift
HeigHt:
193 cm / 6 ft 4 in
Heaviest Lift:
420 kg
krzysztoF
radzikoWski
age:
33
country:
PoLanD
WeigHt:
145 kg / 320 Lb
favourite event:
DeaDLift
HeigHt:
187 cm / 6 ft 1.5 in
Heaviest Lift:
430 kg
GrahaM
hicks
age:
28
country:
engLanD
WeigHt:
130 kg / 280 Lb
favourite event:
Log Lift
HeigHt:
178 cm / 5 ft 10 in
Heaviest Lift:
205 kg
Mikhail
koklyaev
age:
35
country:
russia
WeigHt:
160 kg / 350 Lb
favourite event:
snatcH
HeigHt:
193 cm / 6 ft 4 in
Heaviest Lift:
210 kg
eddie
hall
deadLift comPetition
Brian Shaw
Age:
32
190 kg / 409 lb
cm / 6 ft 8 in
Country: USA
FAvourite event: Deadlift
heAvieSt LiFt: 513 kg (partial deadlift)
Weight:
height: 203
age:
26
country:
engLand
WeigHt:
170 kg / 375 Lb
favourite event:
deadLift
HeigHt:
191 cm / 6 ft 3 in
Heaviest Lift:
445 kg
vytautas
lalas
age:
32
country:
LitHuania/ireLand
WeigHt:
145 kg / 320 Lb
favourite event:
deadLift
HeigHt:
178 cm / 5 ft 10 in
Heaviest Lift:
420 kg
Andy Bolton
Age:
44
160 kg / 350 lb
183 cm / 6 ft
Country: England
heAvieSt LiFt: 457.5 kg
Weight:
laurence
shahlaei
age:
31
country:
engLand
WeigHt:
140 kg / 309 Lb
favourite event:
deadLift
HeigHt:
189 cm / 6 ft 2.5 in
Heaviest Lift:
436 kg
hafr (thor)
Bjrnsson
age:
25
country:
iceLand
WeigHt:
180 kg / 397 Lb
favourite event:
deadLift
HeigHt:
206 cm / 6 ft 9 in
Heaviest Lift:
420 kg
height:
Benedikt Magnsson
Age: 31
172 kg / 379 lb
183 cm / 6 ft
Country: Iceland
heAvieSt LiFt: 461 kg
Weight:
height:
muscLe & fitness
117
deadlift world
record broken!
Could anyone beat the magical 460 kg
mark to record the biggest deadlift of
all time? That was the big question.
To put it in context, 460 kg is eleven
20 kg plates each side plus the bar, or
the weight of a horse.
The three guest lifters were
expected to duke it out. Leeds man
Andy Bolton, the first man to deadlift
1,000 lbs in competition, was keen to
put on a show in front of his home
crowd. But American two-time
Worlds Strongest Man Brian Shaw
and Icelands Benedikt Magnsson,
holder of the strongman world record
at 445 kg and the powerlifting world
record at 460 kg, were major threats.
The contest was held under strongman rules, which permit straps,
hitching and suits.
There was bad news just before the
start when Shaw tweaked an injury
while warming up and withdrew.
The competition opened at 400 kg
which is a ridiculously heavy weight
for starters, yet remarkably all
12 lifters except Russian Mikhail
Koklyaev pulled it.
The weight increased to 420 kg,
which did for Polands Krzysztof
Radzikowski, Englands Graham
Hicks and Irish-based Lithuanian
Vytautus Lalas, who tore his hamstring, ruling him out of the entire
contest. Lalas had been runner-up to
Savickas the previous two years and
was one of the favourites to win.
Eddie Hall is interviewed
while holding 435 kg aloft
118
MUSCLE & FitnESS
RecoRds GaloRe
In round three, the bar was raised

to 435 kg. If any Brit could lift this
they would set a new national
strongman record.
Eddie Hall appeared to have missed
his chance when his grip went but
he still had time for a second attempt
and this time he got it up. Ever the
showman, he then conducted an
interview with Pearce while still
holding the bar.
Fellow Brit Laurence Shahlaei then
made 435 kg look easy. This was
getting interesting! But Swedens
Johannes rsj and Icelands Hafr
Bjrnsson both bowed out, leaving
four men still standing as the weight
increased to 446 kg, a strongman
world record.
Austrian Martin Wildauer
attempted it first but couldnt
manage it. Surprisingly Bolton, who
had been in good form leading up
to the event, also failed. It was game
of him as a powerlifter to compete
under strongman rules but his lack
of experience with straps cost him
as his left grip went.
Shahalei, who was looking good,
also failed and tore his lat, ruling him
out of the entire contest. It was a
harsh reminder of how taxing heavy
deadlifting is on the entire body as
super-strong men were dropping like
flies with different injuries.
Magnsson and Hall, however, both
recorded good
lifts to share the
new strongman
world record and
earn the right to
go for 461 kg and
the chance to set a
new overall world
record.
Magnsson
went first and, to
huge applause,
Andy Bolton
opens with
400 kg
inched it up to beat his own overall

record. Surely Hall couldnt match
that but he did; in fact, he seemed to
get it up easier than Magnsson and
went wild with jubilation only for the
referee, four-time Worlds Strongest
Man Magns Ver Magnsson (no
relation to Benedikt) to rule it a no lift
because he dropped the bar.
Hall was distraught but still
pumped and defiant. Hed showed he
could lift the weight. In my eyes,
thats a world record, he said. But
exhausted, and apologetic for a few
swear words, it marked the end of his
afternoons work.
The idiosyncratic Magnsson,
who is just 31 and had only trained
eight weeks for this event, said
calmly. My aim is 500 kg.
It had been a brutal and brilliant
start. Only six men were still fit to
continue. The crowd had already seen
enough drama for one day but much
more was to come.
Laurence Shahlaei tears his lat
A crowd
favourite
Eddie Hall drops

the bar after
lifting 461 kg
Benedikt Magnsson makes

history by pulling 461 kg
MUSCLE & FitnESS
119
YOKE
Darren Sadler says:
This is a test of agility and foot speed

as well as strength. You need real
back strength to lift the yoke and it is
tough on the legs running down the
40 m course.
Competitors had to hulk the
425 kg yoke frame over a distance
of 40 m in the fastest possible time
within 60 seconds.
All six men clocked quick times
below 25 seconds in this deadweight drag race. But rsj set
the fastest time of 21.25just
0.06 seconds faster than Thor.
Radzikowski and Hicks were neck
and neck in their race but the Pole
edged a split second finish to
relegate Hicks into fourth place.
Winner Arsj (right)

leaves Felix trailing
120
MUSCLE & FitnESS
Hicks and Radzikowski

are neck and neck
THORS
HAMMER
Colin Bryce (right) assesses the challenge
It Is basIcally a
test of how long
the athletes can
hold the hammer
straIght out In
front of them
before theIr
shoulders blow."
Sadler says:
The Thors hammer forward hold

is less taxing on the rest of the body
but really stresses the shoulders. It
is basically a test of how long the
athletes can hold the hammer
straight out in front of them before
their shoulders blow. The longer the
arms, the further away the hammer
is from the body and the worse is it.
It is a real mark of shoulder strength
and stamina.
Each man had to hold the 25 kg
hammer at arms length for as long
as possible. The clock stopped
when the hammer dropped. Felix
clocked a solid opening time of
35.13 seconds before the impressive Hicks and Radzikowski added
nearly 10 seconds to the total
with the 28-year-old Lancastrian
holding fast for a split second
longer to clinch second.
But only one man looked likely
to win Thors hammer and that
was Thor himself.
The mighty Icelander gripped
the heavy hammer for an
unrivalled 50.56 seconds.
Radzikowski shows the strain
122
MUSCLE & FitnESS
GIANT
DUMBBELL
Sadler says:
The dumbbell is a big test of shoulder strength but having to push it

with one arm above the head means
it also tests the athletes balance. The
dumbbell has to be pressed overhead
and the arm locked out to count as a
rep which takes a lot of technique.
The giant 100 kg dumbbell had to
be heaved from the floor with a
single-armed pull then pressed
overhead. Competitors then had to
complete as many reps as possible
from ground to overhead in 60
seconds.
Wildauer and Felix seemed to
struggle with the sheer weight of
the dumbbell, managing only two
and three reps respectively. Giants
Radzikowski and rsj clashed and
refused to crumble, managing five
reps each.
But Thors strength proved
superior as he pounded out eight
reps with ease, two more than his
nearest rival Hicks.
Thor makes pressing

100 kg look easy
MUSCLE & FitnESS
123
ATLAS
STONES
Sadler says:
This is a classic strongman event.

Shifting the stones is taxing on the
whole body. It tests arm strength
and is tough on the lower back.
Theres a lot of technique to
lifting the stones but the
increase in weight each time
causes immense fatigue.
This iconic strongman event,
which originated in Scotland,
consisted of six stones, starting at
100 kg and increasing in 20 kg
increments to 200 kg. Each one
had to be loaded onto barrels as
fast as possible.
Englishmen Hicks and Felix lifted
five of the six within the time. But
Thor was the only man to complete
the event to become king of the
stones. He blitzed all six in a time of
27.05 seconds then duly ripped off his
shirt and screamed, I am the future!
The Mountain, as his character in
Game of Thrones is known, was
proving a tough man to conquer.
Thor rips off his shirt as

Caroline Pearce looks on
124
MUSCLE & FitnESS
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Pakulski
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LOADING
RACE
thor proves unstoppable
Sadler says:
The weight is not massively heavy

at 125 kg, but the weight must be
shifted down the course as quickly
as possible so it tests both strength
and stamina.
The strongmen had to haul two
sacks and two barrels down a 12 m
course and load them onto the back
of a pick-up truck. They had one
minute maximum.
In this final event, only rsj
could catch Thor but only if he won
and the Icelander had a disaster.
The pair faced off in the final race
and Thor barely blinked as he raced
into a commanding lead. His time of
38.85 could not be beaten. rsj
could not keep up and eventually
finished third behind Hicks who
clocked a time of 48.62 seconds.
The 206 cm leviathan had
proved every bit as legendary as
the fabled god of strength, storming to victory in four of the six
events to win his first Europes
Strongest Man title.
FINAL POSITIONS
1. Hafr Bjrnsson (Iceland):
33 points
2. Johannes rsj (Sweden):
26.5 points
3. Graham Hicks (England):
23 points
4. Krzysztof Radzikowski
(Poland): 17.5 points
5. Mark Felix (England):
15 points
6. Martin Wildauer (Austria):
11.5 points
7. Eddie Hall (England):
9 points
8. Laurence Shahlaei (England):
7.5 points
train like a strongman
Want to learn how to correctly and

safely train like a strongman? Check out
our new Strongman Training 101 e-book
www.muscle-fitness.co.uk/strength
126
MUSCLE & FitnESS
128
MUSCLE & FitnESS
sports scientist Ross Edgley on

how to smash through training
plateaus with resistance bands
PhotograPhy by Christopher Bailey
Whether youre
a Weightlifting
lightWeight or
a musCle-Clad
mountain, at some
point you will have hit
a brick wall in your
training. No matter
how hard you work at
the gym, your muscles
refuse to grow. PB lifts
dry up and that extra
plate on the leg press
just wont budge.
Hitting a plateau
is often a sign your
body has adapted to
a training regime or
workout and needs
the short, sharp shock
of change to smash
through the deadlock.
While there are many
techniques and
methods to overcome
these sticking points,
one plateau-busting
secret weapon thats
received a lot of
attention in recent
years is elasticated
resistance bands.
But what are

they and how
will they help
ensure you keep
progressing in
the gym?
MUSCLE & FitNESS
129
BENCH PRESS,
DEADLIFT, SQUAT,
BARBELL ROW: 5 X 5
Banded squat
5x5 training is one of the oldest

muscle-building programmes in
the book and over the years its
taken a few different forms. One
of the simplest is performing five
sets of five reps with a weight
youre almost failing with on the
final set. Combining bands with
the compound exercises mentioned above works very well as a
means of improving both strength
adaptations and rate of force
development.
AHEAD OF THE CURVE
Resistance bands are essentially

elastic bands that can be used during
an exercise to add progressive resistance.
This means the more the band is
stretched the higher the resistance,
which is very different to free weights
where the resistance remains virtually
the same throughout a lift due to gravity.
This is what has made bands so popular
in strength and conditioning. Experts
believe this variable resistance (the
way a movement becomes harder the
more its stretched) mimics whats
known as the strength curve of most
muscles.
The strength curve is a term used
in kineticsthe study of the bodys
motionthat details how a muscles
strength will change over a range of
motion. Take the biceps curl as an
example. Notice how youre weaker
during the lower range of the exercise
but as you move the bar towards the
shoulders you become stronger.
If you performed the exercise with a
free weight youd find you were limited in
how much weight you could lift during
the lowest part of the liftyour weakest
point. But add some progressive
resistance in the form of a resistance
band attached to the bar and youll add
more resistance at the strongest point in
130
MUSCLE & FitnESS
your range of motionthereby better

stimulating strength adaptations.
To put it simply, you make the muscle
work harder over the entire range of
motion, which ultimately means more
gains.
see if there was any improvement in their

one-rep maximum back squat and
one-rep maximum bench press as well
as their peak and average power.
The experimental group, using
resistance bands and traditional weights,
saw greater improvement in their bench
press, squat, and peak and average power.
GREATER GAINS
This led researchers to conclude:
Anecdotally, athletes report a stronger
Training with resistance bands may
burning sensation and greater muscle
be better than using free weights alone
fatigue when using bands, which
suggests a larger number of muscle fibres for developing lower and upper body
have been worked throughout the entire strength, and lower body power in
resistance-trained individuals. Long-term
range of motion. This subjective
effects are unclear, but resistance band
feedback is supported by researchers
training makes a meaningful contribution
from the College of Exercise and Sport
in the short term to performance
Sciences at Ithaca College, New York,
adaptations of experienced athletes.
who set out to determine whether
While this research isnt saying you
combining weights with resistance bands
should attach bands to anything and
would provide different strength and
power adaptations to free weights alone. everything, it does support the idea of
using bands for a short period of time to
Scientists took 44 trained athletes
mix up your training and overcome
from the universitys basketball,
plateaus.
wrestling and hockey teams and
randomly divided them into a control
group and an experimental group. Both
SPORTS SPECIFIC STRENGTH
groups completed an identical training
Another big benefit of using resistance
programme but the control group used
bands relates to their functionality.
conventional free weights while the
Bands, unlike weights, do not rely on
experimental group used a combination
gravity to provide resistance and can
of free weights and bands.
instead be worked over different ranges
After seven weeks of training, subjects of motion. For athletes this is particularly
were then put through a series of tests to important since it allows them to train
Deadlift
Resistance
bands build
stRength
and muscle
betteR than
fRee weights
alone
Banded pull-up
PULL-UPS: RESISTANCE
AND ASSISTANCE
Resistance bands work incredibly
well with pull-ups. Not only can
they be used to offer more resistance, they can also offer assistance. By placing the band around
the top of the bar and then your
feet (or knees), you can perform
strict pull-ups or even effective
drop sets.
specific movements under resistance and

over more functional ranges of motion that
mimic those experienced during sportspecific activities.
Illustrating the importance of sportspecific ranges of motion is a study
published in a 1998 issue of the American
Journal of Sports Medicine. It reported a
significant improvement in the shoulder
strength and speed of serve in tennis players
who trained using bands. As you can
imagine, trying to replicate that same action
and resistance with a dumbbell alone would
be quite hardif not impossibleand
certainly wouldnt yield the same results.
Furthermore, researchers from
Louisiana State University found a
resistance band training programme
strengthened the rotator cuff muscles of
baseball pitchers better than a free weight
regime. Again, a resistance band would
be far better at simulating that range of
motion than throwing dumbbells around
the weights room.
Because of gravity, free weights can
only really apply resistance in a vertical
plane. But resistance bands help you
operate over a horizontal plane that could
better replicate swinging a racquet or the
throwing of a ball.
USE THE FORCE
Arguably the most important training

adaption when using bands is their ability
to improve your rate of force development
(ROFD). This is possibly one of the most
underappreciated areas of applied science
when it comes to strength training. Rate of
force development is related to the speed
at which the muscles can produce force.
Obviously, the faster the ROFD, the quicker
and more explosive the movement.
Take two athletes performing a 200 kg
deadlift as an example. Both athlete A and
athlete B are capable of producing 200 kg of
force, but A has a significantly faster rate of
force development. This means it may take
athlete A just two seconds to produce the
force to get the bar moving and off the floor
and four seconds to lock it out at the top of
the lift. However athlete B has a slower rate
of force development and takes four
seconds to get the bar moving and another
four to lock it out. Ultimately this means
athlete B takes longer to complete the lift
and might therefore fatigue before fully
locking out.
Interestingly, a study conducted at the
Department of Mechanical Engineering at
the University of Minnesota set out to
examine how the use of elastic bands in
MUSCLE & FitNESS
131
BICEPS CURLS, CALF RAISES AND LATERAL

RAISES: INDUCE MUSCULAR HYPERTROPHY
single-arm concentration curl
The calves and biceps are often cited as stubborn body parts some
people find hard to grow. This could be for a number of reasons, but
one of the most likely is that they are using the same movement,
same weight and same rep/set scheme over and over again.
Therefore, they never give their muscles the necessary stimulus
to adapt and grow.
Using bands to manipulate the muscles strength curve can offer
a different stimulus. This same principle applies to lateral raises,
too. While the deltoid, arguably, is less stubborn than the calves
and biceps, performing a lateral raise with a dumbbell and resistance band does offer a completely different stimulus to all three
heads of the delts.
resistance training can increase performance-related parameters such as rate
of force development.
Researchers took 20 men with training
experience and had them perform a
free-weight back squat with and without
elastic bands. They found that rate of
force development was significantly
greater with the use of bands and
concluded: There may be benefits to
performing squats with elastic bands
in terms of rate of force development.
Practitioners concerned with improving
rate of force development may want to
consider incorporating this easily
implemented training variation.
Equipped with this knowledge, and
some elasticated rubber, you now have
another tool in your training arsenal
ready to overcome plateaus when
they arise.
As a final thought, remember that
bands are incredibly versatile and can
be used to train far more functionally than
conventional weight training could ever
allow. So, while the following band resisted
exercises may offer some guidance and
ideas, embrace their versatility and mix
things up by finding new ways to add
progressive resistance, challenge the
strength curve of your muscle groups
and ultimately load your body above its
habitual level in new ways.
Ross EdglEy
is a former international athlete who has a

degree in sports science from Loughborough
University. He writes widely about fitness and
is employed in the sports nutrition industry.
For references to this article go to
www.muscle-fitness.co.uk/scientific-references.
Like this story and want to see more great advice
from Ross? See our October issue for his abs
training tips. dig.muscle-fitness.eu/ and
www.weidermailorder.com/4-backissues
132
MUsClE & FiTnEss
Combining
bands with
Compound
exerCises
improves both
strength and
power
Hamstring curl
TRY THIS WORKOUT

Bentover row
Flat bench press
Calf raise
Wednesday:
baCk and biCeps
Deadlift: 5 sets of 5 reps

Band resisted
Bentover row: 3 sets of 12 reps

Band resisted
Preacher curl: 5 sets of 12 reps

Band resisted
Monday:
Chest, shoulders and triCeps
Flat bench: 5 sets of 5 reps

Band resisted
Standing shoulder press:

3 sets of 12 reps
Conventional
Banded elevated close-grip

push-up: 3 sets of 12 reps
Band resisted
Banded flye: 3 sets of 20 reps

Band resisted
Triceps pushdown: 3 sets of 12 reps

Band resisted
Note: Emphasis on improving the rate of force
development and manipulating the muscles
strength curve on triceps pushdowns and
banded flyes.
Tuesday:
legs and lower body
Back squat: 5 sets of 5 reps

Hamstring curl: 3 sets of 12 reps
Leg extension: 3 sets of 12 reps
Calf raise: 5 sets of 20 reps
Note: Emphasis on conventional means of training
as youll hit banded versions of this session later
in the week.
134
MUSCLE & FitnESS
Single-arm concentration curl:

3 sets of 20 reps
Band resisted
Band-assisted pull-up drop sets:

3 sets of 10 reps unassisted, 10 reps
band-assisted
Band resisted
development, manipulating the muscles strength
curve on the preacher curl and facilitating a
different kind of drop set on the pull-up.
Thursday:
rest day
Friday:
Chest, shoulders and triCeps
Seated dumbbell press:

5 sets of 12 reps
Incline bench press: 3 sets of 10 reps
Incline close-grip bench press:
3 sets of 12 reps
Overhead French press:
3 sets of 20 reps
Lateral raise: 3 sets of 20 reps
as you already hit banded versions of this session
earlier in the week, whilst also manipulating the
muscles strength curve on the lateral raises.
saTurday:
legs and lower body
Banded squat: 5 sets of 5 reps

Band resisted
Hamstring curl: 3 sets of 12 reps

Band resisted
Leg extensions: 3 sets of 12 reps

Band resisted
Calf raise: 5 sets of 20 reps

Band resisted
development, speed and manipulating the muscles
strength curve on all exercises that you trained
conventionally earlier in the week.
sunday:
baCk and biCeps
Deadlift: 5 sets of 5 reps

Bentover row: 3 sets of 12 reps
Preacher curl: 5 sets of 12 reps
Single concentration curl:
3 sets of 20 reps
Band-assisted pull-up drop sets:
3 sets of 10 reps unassisted,
10 reps band-assisted
as you already hit banded versions of this session
earlier in the week.
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bil l d i o dat o
Mark Gilbert investigates the benefits of

greens products for health and performance
do they work and who should be taking them?
reens supplements are

natural, plant-based
products containing what
various companies believe to be
the most powerful superfoods for
health. Most come in powder or pill
form and have the words greens
or superfood in their names.
Although originally created to
support health and vitality, a number
of sports nutrition companies have got
in on the act as these products may
also support performance.
Greens products are now designed
for two main groups: those who dont
eat enough fruits and vegetables and
those who want an extra nutritional
boost.
Generally these products claim to
increase energy, help detox the body,
improve immunity and help balance
acidity/alkalinity. If thats all true,
most serious gym-goers should
consider taking a good greens
supplement.
But is there evidence that a wellformulated greens product can
improve health and performance?
This isnt a simple question. Beyond
the relative quality of the formulation
of the supplement, its effectiveness
also depends on your diet and what
other supplements youre using.
Also, there are usually dozens of
ingredients in greens products and
they make multiple claims. So, the
best way to evaluate this category
is to look at those claims and
ingredients.
Greens Give you enerGy

Increasing energy levels involves
either providing more calories
or causing some bodily system
to increase the rate or efficiency
with which it metabolises
nutrients.
Greens products dont provide a
unique number of calories, so the
question is, can they influence
metabolism to improve energy levels?
This mostly depends on your diet
and supplement use. If you eat several
servings of a wide variety of fruits,
berries and vegetablesor take a
quality multivitamin/mineral
productthe effect will likely
be minimal.
However, the poorer your diet

the more likely a greens product
will supply the vitamins, minerals
and phytochemicals necessary to
make up for less than optimal levels
in your diet.
While a greens product wont be a
substitute for calories or carbs, and
wont give you a sudden energy surge
like caffeine or other stimulants, it
could have some modest effect on
energy levels.
Greens minimise
acidity or promote
alkalinity
Acidity is one of those topics that has
been hijacked by people with little or
no expertise in nutrition. Without
going into too much detail (see my
previous article The Alkaline Diet
in M&F October* for more info), the
i ta n i s t o c k / a l a m y
AnythinG thAt
increAses your
Green veG intAke
is A Good thinG.
MUSCLE & FitnESS
137
take-home message is that, while

there probably is a slight advantage to
avoiding excess acid load in the diet, it
is much more important to eat more
foods that lower acidity.
Rather than avoiding meat, eggs and
milk (which would negatively impact
on your health and muscle mass), just
eat more fruit and veg. These contain
fibre and minerals like calcium,
magnesium and potassium, which
help control acidity.
If youre not sure you can consistently eat more fruits and veg, a quality
greens product will probably fill some
of the gaps and provide some of these
and other beneficial nutrients.
greens detoxIfy
the body
Ive been saying this for years: any
claim that a product detoxes the
body should be a huge neon warning
sign. Unless you have a problem
with your liver or some other organ
in which case you should see a
138
MUSCLE & FitnESS
doctoror you have an awful diet,

or are abusing drugs or alcohol,
your body does a perfectly good
job of detoxification.
Some things, like whey protein,
coffee and N-acetyl cysteine, can
improve liver function and/or protect
the liver from damage. They could
be useful in some circumstances
but little research supports common
greens ingredients having the same
effect.
greens boost
ImmunIty
Again, this comes down to whether
your current diet is up to scratch. If
it isnt, a greens product could pick
up the slack and protect your
immunity from decline to some
extent. However, this depends on
the quality of the formulation of the
greens product.
If youre worried about your
immunity, focus on your whey protein,
vitamin C and zinc intake, improve the
overall quality of your diet and maybe

throw a greens product into the mix if
you think youll struggle to get enough
fruit and veg in.
IngredIents
So, greens products will probably
only have a mild effect if your diet is
in check. But most peoples diets arent
ideal and actually, having perused the
ingredients lists of these products, a
good number are potentially quite
useful.
The main ingredients are usually
spirulina, beetroot, barley, berries,
chlorella, certain vegetables, chlorophyll and often pre- and probiotics.
spIrulIna
The big claim here is that its high in
protein and good for immunity. In
fact, spirulina does have an impressive
concentration of protein for something
that doesnt come from animals. In
its dehydrated form, it contains up to
70% protein, along with a variety of

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Once yOu have

yOur diet and Other
supplements in check,
adding a greens
prOduct tO the mix
cOuld give yOu an
extra bOOst.
Beetroot Powder
This is one of those foods that actually
warrants the name superfood. It
contains natural nitrates that boost
nitric oxide and can improve health
and performance. Beyond that, it
contains betaine, which has been
shown in recent studies to improve
both hydration and performance in the
gym. Beetroot has also been shown to
140
MUSCLE & FitnESS
decrease levels of a biomarker of

cardiovascular disease called homocysteine, and to be a strong antioxidant.
If youre buying a greens product, make
sure its got beetroot in it.
Barley
Like spirulina, the advantages
to eating barley depend on the dosage.
If only a small amount is present then
only a mild benefit can be expected.
However, it is fat-free, reasonably high
in fibre, and is likely to support a good
gut bacteria profile.
Berries
Berries are often seen as one of the
highest-profile superfoods and some
greens products include a number
of berries. But not all berries are
created equal.
Most have strong research to support
their effects on improving blood
pressure, antioxidant function, causing
more moderate and prolonged insulin
spikes, decreasing inflammation and
even having a positive influence
on some anabolic and catabolic
pathways.
If you cant get into the habit of

eating berries daily, you would do
well to use a greens product or some
other supplement that contains berries
such as blackberries, blueberries,
chokeberries (also known as aronia)
and so on. But not acai berries, as
they dont seem to have any of the
same effects.
Chlorella
More research is needed, but there are
several studies that suggest chlorella
has a number of positive effects. It
seems to have antioxidant properties
and its high lutein concentrations make
it a potential promoter of heart and eye
health. However, there are better
sources of this nutrient available from
a good diet and other supplements,
so again, your core diet dictates how
useful this can be.
VegetaBles
Anything that increases your green or
bright-coloured vegetable intake is a
good thing. The best greens products
will contain veg like spinach, cruciferous
vegetables (such as broccoli, cauliflower
RobeRt Reiff
vitamins and minerals. However, its

amino acid profile is weak on several of
the essential amino acidsespecially
those that are most crucial to good liver
function. But youre not really getting
a good source of protein unless youre
consuming at least 30 g of the stuff
way more than the serving youd find
in a greens product.
Unfortunately then, you cant skip
your protein shake and chicken for the
day because youve had a greens drink.
Also, one formspirulina fusiformis
actually suppresses immunity.
Spirulina might have great potential
as a healthy supplement, but more
research is needed on its usefulness
for humans.1,2
KEY INGREDIENTS
The effectiveness of a greens product
will depend on the quality of your diet
what it lacks and what you already
eatbut any good greens product
will include a mix of the following:
Berry powderespecially
blackberry, blueberry, strawberry,
loganberry, cranberry and
grape seed
Cruciferous vegetable powder
broccoli, cauliflower and
sprouts, etc.
Beetroot powder
Apple
Prebioticsfructo-oligosaccharide
and galacto-oligosaccharide
Green tea
Ginseng
and kale) and leeks. These contain a

variety of phytochemicals that have
particular health benefits.
Other IngredIents
Greens products can include dozens
of other ingredients, and we cant
cover them all here, but I would like
to quickly mention a few of them.
Prebioticslike fructo-oligosaccharides and galacto-oligosaccharides
have beneficial effects on gut bacteria
and therefore aid the body in a number
of ways.
Probioticsof which there are

too many to mentioncan have
beneficial effects in some people.
Chlorophyllwhich has been
touted as the vital blood of plants.
Im not convinced, and it will turn your
teeth green.
COnClusIOn
How effective a greens product will
be substantially depends on the quality
of your diet and whether you eat a good
variety of foods. Intelligently formulated greens can provide some degree
of benefit to most people, even if their

diet is fairly good. But human nature
being what it is, those who are already
eating reasonably healthy diets are
often those who add a greens product
to their regime and are also probably
the least likely to benefit.
My advice is simple. If you are
going to use a greens product, look
for one with legitimate, researchsupported ingredients and decide on
your dosage or usage in accordance
with your current diet and supplement
programme.
For most people, greens are not a
front line supplement choice, but
once you have your other supplements
in order you could do much worse than
adding a quality greens product.
Mark
Gilbert
has a B.Sc. in nutrition and is a CISSN certified

sports nutritionist. Hes been involved in the sports
nutrition industry for 20 years and is a director of
MuscleGenes.com andFitnessInventor.com
*If you missed the M&F October article The Alkaline

Diet, you can buy back issues in print at
weidermailorder.com/4-backissues or in digital
format at https://dig.muscle-fitness.eu
142
MUSCLE & FitnESS
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MUSCLE & FitnESS
Luke Campbells dedicated approach to

training has helped him win Olympic gold.
Now hes aiming for a world title
By Brad Ward
PhotograPhy By ChristOpher Bailey
MUSCLE & FitnESS
145
t 27 years of age, Luke Campbell has already

made his mark on boxing. Two years ago he
became the first British bantamweight
since Henry Thomas in 1908 to win an
Olympic gold medal. But the best could
be yet to come.
Since turning professional last year,
the Hull native has compiled
a 8-0 record, with 6 wins
coming by way of
knockout. He hopes
2015 will see him
continue to climb
the rankings and move into title contention.
Classy in the ring and articulate out of it,
Campbell isnt the kind of guy to shy away
from the hard miles in the gym that are
required to succeed in boxing.
Boxing is not an easy life, he
says. It isnt a job and its not
a hobbyits a lifestyle.
To be the best you have to treat
it that way, its a 24-hour lifestyle
decision to be a top boxer. If you
cut corners you will get found out.
You cant hide anything from the
sport of boxing, it finds you out in
the end.
Muscle&Fitness: How important
was it to get your professional career
off to a good start?
luke caMpbell: Very important because
there is a lot of pressure on an Olympic gold
medallist to perform and do well. I am
expected to go out there and look good and
win impressively. The two fights where I
didnt get knockouts were against guys that
were just surviving each round, which is
why they got away from me.
Has your training changed since you
turned pro?
Yes definitely, a lot of things have changed, I
did three rounds as an amateur so its a short
sprint. At professional level I can be in the ring
for up to 36 minutes. I need to adapt and mould
myself into a good professional fighter. Not all
Olympic gold medallists are successful in the
professional game. Its a tough sport; you have
to be tough and you have to be mentally strong.
Physically you need to have a hard body.
Describe a typical training week.
I train twice a day Monday to Friday,
which consists of a training session in the
morning and boxing in the afternoon. My
morning session could be a run, a swim,
146
MUSCLE & FitnESS
ts no secret, the harder you workout

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The question is, what

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THe DeDicaTion
anD THe sacrifices
i make To be THe besT
give me THe eDge
a strength and conditioning

session, a cardio session or some
time in the gym with the weights.
The intensity of the workout
will depend on what the boxing
schedule is. For example, if Ive
got sparring in the afternoon I
need to conserve some energy.
How does weight training
fit into your training?
It depends where I am in the
training camp. Normally I do
four sets of six reps working on
explosive power. I range from 12
reps and four reps depending on
what we are going for. Each area of
strength I work on will require a
different reps and sets ratio. When
I do squats for my legs I will rep in
some light weights before going
on to my next heavy set.
How important are squats?
I need strong and conditioned legs
as well as good endurance. Squats
are an exercise I do but when I am
moving around the ring for 12
rounds, endurance and conditioning is more important than mass.
Just doing squats isnt enough
its not going to keep the explosiveness in my legs. I have to work
all the different muscles in my legs
148
MUSCLE & FitnESS
and do a lot of running so they

dont fatigue during the fight.
Describe a typical strength
and conditioning session.
My training camp is split into
three different stages. The first
stage focuses on building strength;
the second part works on explosive power and the third stage
works on my reactions and
sharpening up my muscles. One
day I might work lower body and
core strength but I leave it up to
my coaches.
What do you do for cardio?
Sometimes I have two really
tough sessions per day. I
normally have a light run and
then make my boxing session
really tough and intense so
I get the right balance. The
boxing session normally
includes hard sparring and
a heavy bag session while
my coach is standing over me,
pushing me. I sometimes do
20 minutes non-stop on the heavy
bag with four 40-second breathers,
which helps to develop my stamina.
I could do a five-six mile run and
then a lighter boxing session as
well. I also like including athletics
Campbell has dispatched his first

eight professional opponents
www.USPlabsDirect.com
luKe
campbell
Nickname: Cool Hand

Age: 27
Born: Hull
Lives: Hull
Height: 175 cm / 5 ft 9 ins
Weight: 61 kg / 134 lbs
Career Highlight: Winning
gold at London 2012
Ambition: To be the
best I can be
Advice: Just because you
fall at the first hurdle
doesnt mean you
wont jump the rest.
Sponsors: Hatfields
Land Rover, Hugh Rice
Jewellers, Dafabet
Contact: Twitter
@luke11campbell
If you cut corners you

WIll get found out. you
cant hIde anythIng from
the sport of boxIng
in my cardio programme, so I will go

down to the track and do some 800 m
sprints.
Whats your weight cut like?
There are no drastic cuts for me because
I feel that I am a professional and I
approach all aspects of my career in that
way. I am always on a healthy clean diet
but I have my little pig-out after each
fight. Other than that its all about clean
food so my weight is just not an issue.
Im only ever about three kilos above my
fight-weight but even at three kilos above
that weight, theres no body fat on me.
150
MUSCLE & FitnESS
I enjoy it all, even though it is a hard

life and I have to go sparring with my
body fatigued and aching from head to
toe, I do love the sport. I train like a
mental person but its about the
satisfaction of achieving something on
my own. I make the decisions on where
I want to go and what I want to be and
how far I want to go in the sport. I feel
Whats your diet like?
like I am a better person in life for
My diet revolves around eating clean
being a boxer, because if I wasnt a
food. I have porridge in a morning,
boxer living this kind of life, I dont
then maybe some nuts and seeds mid
think I would live a very good one, so
morning. For dinner I will look to get
some carbohydrates in my system to keep for me its all or nothing.
the energy levels up. I will have some
What supplements do you use?
chicken pasta or some scrambled eggs
I take recovery drinks after every
and salmon with some brown wheat
session but other than that I like to get
bread. I also include avocados and
my nutrients from eating clean food. I
different types of fruit and vegetables
train smarter and harder than everyone
that are filled with nutrients.
else and I go the extra mile. The dedication and the sacrifices I make to be the
What do you enjoy most and
best give me the edge.
least about training?
ANTH The FREAK

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IFBB PRO &
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VICTOR CRUZ
MUS
& FIT
PRES
T
OFFENSIVE PLAYERS
wide receiver
new york giants
CALVIN JOHNSON
wide receiver
detroit lions
ADRIAN PETERSON
running back
minnesota vikings
20
N
STRE
TE
Theyre leaders on The fie

meeT The besT of The sTrongesT
152
MUSCLE & FITNESS
CLE
NESS
ENTS
E
14
L
DEFENSIVE PLAYERS
GERALD McCOY
defensive tackle
tampa bay buccaneers
J.J. WAtt
defensive end
houston texans
EARL thOMAs
free safety
seattle seahawks
NGTH
AM
get t y Images (3); clIff welch/corbIs;get t y Images (2).
ld and in The weighTs room.

and learn To Train like a pro.
MUsCLE & FitnEss
153
SPOTLIGHT
CAM
NEWTON
Quarter back | carolina panthers
HeigHt
6'5"
WeigHt
245 lbs
YeARs PRo
4
when you have
a one-of-a-kind quarterback like

Cam Newton, you need a one-of-akind training programme. Panthers
strength coaches Joe Kenn and
Jason Benguche administer an
off-the-grid regime that centres
around core stability and rotational strength. Newton does zero
exercises with a barbell: virtually
all of his movements are done one
arm or one leg at a time, usually in a
fast-paced circuit. Basically, his
training matches the versatility of
his game. With my playing style,
I understand that my body has to be
ready to do more than just throw
the football, says Newton. I have
to take my body through the rigours
and be prepared to take hits and be
strong enough to carry the ball 10
times a game if asked to. The core is
very important, as is overall body
balance. Because theres very rarely
a time when you have a perfect
pocket. You have to be able to
control your body to make accurate
throws, whether its a blitz or a
pretty pocket.Joe Wuebben
nfl first
newton became
the first player in
history to post
10,000 yards
passing, 1,000
yards rushing,
50 touchdown
passes, and
25 rushing
touchdowns in
his first three
years.
train like
newton
Performed for 23 rounds.
eXerCiSe
rePS
abdominals
Two-kettlebell
Power Pull
One-kettlebell
Single-leg Squat
Single-arm Dumbbell
Bench Press
TRX Inverted Row
Single-leg Banded
Good Morning
4-6
58
6-10
10-15
6-10
tHE strEnGtH tEAM | oFFenCe
jim dedmon/CorbiS
adrian
Peterson
Running Back
Vikings
HeiGHt 6'1"
weiGHt 217 lbs
note Has
amassed over
10,000 yards
rushing in
seven years.
154
matt Forte
Running Back
Bears
HeiGHt 6'2"
weiGHt 218 lbs
note A model
of consistency,
Forte averaged
1,111 yards
rushing through
six seasons.
MusCle & Fitness
Victor Cruz
Wide Receiver
Giants
HeiGHt 6'
weiGHt 204 lbs
note Through
four NFL
seasons, Cruz
averages a
hefty 15 yards
per catch.
Calvin
johnson
Wide Receiver
Lions
HeiGHt 6'5"
weiGHt 236 lbs
note The NFLs
best receiver
has a 42-inch
vertical and 4.35
40-yard dash.
Vernon davis
Tight End
49ers
HeiGHt 6'3"
weiGHt 250 lbs
note Huge, fast,
and agile, Davis
has a 4.38
40-yard dash
and a 10'8"
broad jump.
branden
albert
Tackle Dolphins
HeiGHt 6'5"
weiGHt 310 lbs
note Paved the
way for Kansas
City Chiefs potent ground attack,
earning Pro Bowl
honours in 2013.
tyron Smith
Tackle
Cowboys
HeiGHt 6'5"
weiGHt 318 lbs
note Allowed
just one sack
en route to a
Pro Bowl bid
after the 2013
season.
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Golden boy
in 2010,
Mangold was
the highestpaid centre
in the NfL.
sPOtLigHt
NICK
MANGOLD
centre | neW york jets
HEigHt
6'4"
WEigHt
315 lBs
YEars PrO
9
After eight
TRAIN LIKE
MANGOLD
a typical heavy upper-body routine.
EXERCISE
SETS
REPS
UPPer-BODY WOrKOUt
Bench Press
Floor Press
seated Cable Row
5
3
4
5
5
515
4
3
1020
812
3
3
3
1020
815
815
SUPERSET WITH
Face Pull
Lat Pulldown
SUPERSET WITH
Barbell shrug
Hammer Curl
triceps Pushdown
getty images
seasons, five Pro Bowls, and

126 starts, Nick Mangold is
the undisputed anchor of
the New York Jets offensive
line. Going into the 2014
season, the centre is
stronger than ever. Ive
seen my numbers increase
in just about everything,
says Mangold. Of the many
moves Mangold does to
improve performance,
like bench pressing, he
says the squat is most vital
to his game. Squats are
super-important, because
power comes from your
hips and legs, Mangold
says. As for Mangolds
2014 goals, the
accomplished
veteran is hungry
for victory. I want
to be the best player
I can be and help
this team win
games.
Mark BarrOsO
OFFENCE (cont.)
DEFENCE
Louis
Vasquez
Jared
Allen
Guard
Broncos
HEIGHT 6'5"
WEIGHT 335 lbs
NOTE Hit 39 reps
in the 225
bench test; no
sacks allowed
in 2013.
156
Logan
Mankins
Guard
Patriots
HEIGHT 6'4"
WEIGHT 308 lbs
NOTE Ten-year vet
and 6-time Pro
Bowler played
through an ACL
tear in 2011.
MUsClE & FitNEss
Defensive End
Bears
HEIGHT 6'6"
WEIGHT 270 lbs
NOTE The
five-time Pro
Bowler has
tallied 128
career sacks.
J.J. Watt
Defensive End
Texans
HEIGHT 6'5"
WEIGHT 289 lbs
NOTE Had 20
sacks in 2012;
hit 34 reps in the
225 bench;
posted a 59inch box jump.
Stephen
Paea
Defensive Tackle
Bears
HEIGHT 6'1"
WEIGHT 300 lbs
NOTE In 2011,
Paea did 49
reps in the
225-lb bench
press test.
Gerald
McCoy
Defensive Tackle
Buccaneers
HEIGHT 6'4"
WEIGHT 300 lbs
NOTE 50 tackles
and 9 sacks in
2013; named
best DT by Pro
Football Focus.
Luke
Kuechly
Linebacker
Panthers
HEIGHT 6'3"
WEIGHT 238 lbs
NOTE Posted
an astounding
320 tackles
through two
pro seasons.
BURFICT sToRm
The leagues
leading tackler at
just 24 years old,
its hard to say
where Burficts
ceiling might be.
SPOTLIGHT
Vontaze
burfict
linebacker | cincinnati bengals
HeigHt
6'1"
WeigHt
248 lbs
YeARs PRo
3
vonTaze BurficT
is a walking testament to the
virtue of persistence. After
going undrafted in 2012,
Burfict exploded during his
second season with the
Bengals, making a leagueleading 171 tackles en route to
his first Pro Bowl appearance.
To continue his reign as the
leagues top defensive playmaker, Burfict has been
training virtually nonstop.
My training style is
aggressive and I try to wear
my body out in the off-season
just as if it were a game,
says Burfict. In the mornings
I run a mile, go in the sauna,
eat breakfast, do linebacker
drills on the field, lift weights.
Most important for Cincinnati
fans, Burfict knows that a
repeat performance wont
happen on its own. Every
game is a new game,
he says. Watch me this
season and youll see
dedication.
TRAIN LIKE
BURFICT
Designed by Bengals strength and
conditioning coach Chip morton.
EXERCISE
SETS REPS REST
LoWer-BoDY WorKouT
Barbell/
Dumbbell Snatch*
3
3
2 min.
Squat
5
5
2 min.
One-leg Kettlebell RDL 2
8**
1 min.
Kettlebell Step-up***
3
8** 30 sec.
Slideboard Leg Curl
3
8
30 sec.
One-leg Dumbbell Calf
Raise from Block
3
10** 30 sec.
*Use a barbell, safety bar, Pit Shark machine,
or two kettlebells.
**Each side.***Hold a kettlebell in each hand.
MARk bARRoso
sPeCiAlists
Patrick Willis Jadeveon

Clowney
Linebacker
Adrian
Wilson
HEIGHT 61
WEIGHT 240 lbs
NOTE The Niners
HEIGHT 63
WEIGHT 230
49ers
mainstay has a
whopping 916
career tackles
and 16 forced
fumbles.
158
Linebacker
Texans
HEIGHT 66
WEIGHT 266 lbs
NOTE The No. 1
pick in 2014 has
rare speed for
his sizea 4.53
40-yard dash.
MUsCle & FitNess
Safety
Bears
lbs
NOTE A gym rat
with a 400-plus
bench, Wilson
has 27 career
interceptions.
Patrick
Peterson
Cornerback
Cardinals
HEIGHT 61
WEIGHT 219 lbs
NOTE With 12
picks in three
seasons, QBs
have learned
to fear him.
Earl Thomas
Free Safety
Seahawks
HEIGHT 510
WEIGHT 202 lbs
NOTE Led the
Legion of
Boom with 5
picks en route
to Super Bowl
XLVIII.
Dan Bailey
Placekicker
Cowboys
HEIGHT 6
WEIGHT 195 lbs
NOTE Lean and
muscular, Bailey
booted 6 field
goals from
50-plus yards
in 2013.
Steve
Weatherford
Punter
Giants
HEIGHT 62
WEIGHT 230 lbs
NOTE Benches
315 for 6 reps; at

5% body fat, hes
the NFLs most
ripped man.
GeTTy ImaGeS
DeFeNCe (cont.)
FIN IS H EVERY WORK OUT RIGH T
LOW
SUGAR
GLUTEN
GREAT
FREE TASTE
musclemilkprotein.co.uk
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FROM THE
How Game of Thrones star Kit Harington

got shredded for his lead role in action
blockbuster Pompeii.
160
MUSCLE & FitnESS
By Matt Turner
MUSCLE & FitnESS
161
Kit reacteD
very well
to training,
he was quite
the genetic
specimen.
Training SpliT
Day 1: Chest
Day 2: Back and biceps
Day 3: Legs
Day 4: Shoulders and triceps
Day 5: Abs and core
Day 6: Arms
Key SupplemenTS
BCAAs
Casein protein
Whey protein
Fish oils
Magnesium glycinate
BacK WorKouT
Deadlift
Wide-grip chin-up
Close-reverse-grip chin-up
Parallel-grip chin-up
Seated wide-grip lat pulldown
Barbell row
BicepS WorKouT
Barbell curl
EZ bar curl
One-arm concentration curl
162
MUSCLE & FitnESS
Kit Harington is used to spending

his days wrapped in layer upon layer
of furs. In four seasons of playing
Game of Thrones dour steward of
the Nights Watch Jon Snow, hes
rarely emerged from the embrace
of a heavy wolfskin cloak.
Unlike many of the hit HBO
shows other stars, he hasnt had to
show much in the way of skin. Hes
therefore been able to get away with
not being in stellar shape.
But when he was cast as Milo,
hero of gladiatorial action-fest
Pompeii, he knew he was going to
have to lean down.
Thanks to Hollywood and TV
shows like Spartacus, the modern
image of a gladiator is that of a
chiselled, six-pack-sporting elite
athlete. While Harington was no
Samwell Tarly before Pompeii, he
certainly wasnt packing abs of steel.
Enter Nuno de Salles, the trainer
tasked with the job of whipping the
Thrones star into gladiator condition.
Ten weeks before shooting began
de Salles met with director Paul W.S.
Anderson, who outlined his vision
for the gladiators of Pompeii.
He pointed to some pictures
from Spartacus and said thats how
I want them to look, de Salles
explains. That meant very lean,
very muscular, but athletic at the
same time. Most of the actors
werent there.
Harington himself had just
returned from a promotional tour
for the third season of Thrones
where hed been jet-setting around
the world, attending parties, and
eating and drinking as he pleased.
He wasnt in great shape, says de
Salles. He certainly wasnt on
target.
When Harington arrived for his
first day of training he was walking
around at 17% body fat. Not exactly
disastrous but it was going to take
some work to get those abs popping.
To ensure he had as much time as
possible to get the star seriously
shredded, de Salles spent time
negotiating with the director. We
inspire his co-stars He really

motivated the other actors, says
the trainer. Adewale [AkinnuoyeAgbaje, who plays the gladiator
Atticus], who was 45-46, made
incredible gains just because there
was such a great atmosphere, all
created by Kit.
Whenever possible the stars
trained tougher, taking 15 minutes
to challenge each other on the
bench press. De Salles approved.
Anything that makes people push
themselves harder is good in my
book.
The first half of his programme
focused on bodybuilding and
explosiveness. Not only did
Harington need to look the part,
he also had to be able to perform
Pulling Power
a lot of his own stunts. The stunt
Before shooting began, Harington
coordinator wanted him to be very
went through two months of intense agile, so we did a lot of plyometrics
training six days a week. They stuck in our workouts, says de Salles.
to the same schedule during filming. Wed do anything from plyo jumps
I trained him the whole shoot, no
and sprints to any type of dynamic
mercy, says de Salles. I was very
and flexibility training because Kit
lucky to have a gym installed at the
needed to be able to move like a
movie studio; the production team
gladiator.
gave me everything available.
Everything at that stage was very
Despite having had only limited
dynamic. De Salles continually
gym experience prior to Pompeii,
altered the volume, switching from
Harington proved to be a demon in
low to high.
the weights room. Hed done what
In the latter half of the prothe average guy does and had
gramme the focus shifted more
worked with a personal trainer in
towards hypertrophy and leaning
London before but he hadnt done
down as much as possible. We
anything to the extent of what we
did a lot less dynamic work,
had to achieve, de Salles explains.
de Salles explains. We worked
He reacted very well to training
towards a much more narcissistic
though, he was quite the genetic
goalbuilding the look you see in
specimen.
that first scene.
Haringtons overall game in the
In that period Harington was
gym was excellent, but one thing
following a six-day training split,
that stood out to his coach was his
with one rest daynormally
pulling power and particularly his
Saturday. His training was organised
chin-ups. The guy could do
around three-week cycles. In
chin-ups for days, de Salles says.
week one wed do three to five sets
Whatever we threw at him he just
of 12-15 reps, says de Salles. The
kept doing chin-upswide-grip,
next week wed cut the volume. I
narrow-grip, jumping, switching
played around and watched how
grips, it didnt matter, he just kept
he reacted to it.
going.
At times they trained pretty heavy,
His attitude in the gym didnt just working in sets of five but keeping
impress de Salles, it also helped
things under control. We never
were able to agree that all the

shirtless scenes would be filmed on
the last week of shooting, so I was
able to peak him for that point, he
says. That was very important and
we were very fortunate to be able to
do that.
The end result of their hard work
can be seen in Haringtons first
scene, pictured on the opening
spread of this article. Theres no
denying the months spent in the
gym were worth the effort. By the
time that scene was shot Harington
was down to 6% body fat and had
packed on 15 lbs of lean mass.
That transformation was achieved
with a monumentally brutal training
and nutrition regime.
MUSCLE & FitnESS
163
quite pushed into the powerlifting

realm because we couldnt afford
injuries, says de Salles. Theres
nothing wrong with powerlifting,
but it was unnecessary for his
objective.
Cardio was also unnecessary. He
didnt need any, says the coach. I
had him on a perfect diet plan, so he
was getting lean anyway. We didnt
want to burn any muscle.
Constant
Progression
Considering the amount of time

Harington was spending in the gym,
and filming extremely demanding
fight scenes, its amazing he didnt
get injured. A lot of guys would
eventually get injured or dehydrated
but I never encountered anything
like that, says de Salles. It was a
big fear but he never overtrained, he
never hit any plateaus, he just kept
on improving.
De Salles constantly monitored
Haringtons condition to ensure he
remained fit and healthy. If he was
tired and a training session needed
to be moved, it was moved. If he
needed more time for sleep, he got
it. That was the great thing about
Kit, says de Salles. If he said he
was too tired he meant it; he wasnt
just moaning. Wed change the time
of sessions to make sure he was
rested, because thats just as
important as everything else.
Haringtons one day off each
week was vital to that. He said that
was like having Christmas Day
every week, de Salles recalls.
That cheat day he could do
whatever he liked. Every week
hed do something different but it
always involved food.
Throughout his time on the
film, Harington was on a tightly
controlled diet. De Salles highly
specialised diet plan called for an
average of 1,800 calories per day
in the ratio of 45% carbohydrate,
35% protein and 20% fat.
To prevent things from getting
too boring, he employed a chef to
164
MUSCLE & FitnESS
I traIned hIm sIx

days a week for
the whole shoot,
no mercy.
The guy could do chin-ups for

days: wide-grip, narrow-grip,
jumping, swiTching grips, iT didnT
maTTer, he jusT kepT going.
create a variety of healthy meals
that followed that framework.
Every day would be something
different, that was a great advantage in him not hitting a wall,
says de Salles. If it had been me it
would have just been chicken
breasts and egg-white omelettes
but the chef got creative.
Despite the array of foods on
offer within his diet, his cheat day
was a time to indulge in anything
he fanciedsteakhouse dinners,
pancakes, doughnuts, anything
he could cram in his mouth. De
Salles laughs. Before he knew
it hed be knocked out from the
166
MUSCLE & FitnESS
sugar rush. He loved his hamburgers,

too. He kept mentioning a franchise
called Five Guys. He went all out on
cheat day.
While not everyone likes the idea
of a cheat day, de Salles believes it
forms an important part of any
regime. I genuinely believe in the
effectiveness of cheat days, they
have a negligible impact and the
positive aspects are countless.
It gives you a break from a strict
diet and a chance to indulge
your cravings, it stimulates your
metabolism, and gives you a chance
to socialise and have a rest, both
mentally and physically.
It certainly didnt harm Haringtons

progress. The condition he was in
by the time he came to shoot his
shirtless scenes adds authenticity
to the movie. He looks like he could
hold his own in the bloody pit of the
gladiatorial arena, which allows you
to immerse yourself properly in the
action on screen.
And one thing any gym rat can
relate to is what Harington felt
about his transformation at the end
of his torturous time with de Salles:
He loved it. He loved the way he
looked, the way he felt, the way he
moved. He got addicted to the
results.
Watch video
demonstrations
of these exercises
at www.musclefitness.co.uk/
bodyweight
BODYWEIGHT
STREET
WORKOUT
IN THE FINAL PART OF THIS SERIES, SAI NGO
OF ELITE BODYWEIGHT TRAINING TEAM
RECESSION PROOF BODY EXPLAINS HOW
TO PERFORM THE PERFECT HANDSTAND.
PHOTOGRAPHy By DUNCAN NICHOLLS
168
MUSCLE & FitnESS
The handstand is one of the fundamental

movements in bodyweight training. It
builds strength, is helpful in performing
other bodyweight movements, and
develops total body coordination.
Its important to practise it as often as
possible and get used to being upside
down as well as strengthening the muscles
involved.
When performing a handstand, you
want to make all your joints stack directly
on top of each other so you look like a
vertical line from your hands right
through to your feet. This makes the
handstand look better and actually makes
it easier to hold, as you wont have to use
muscles to compensate for an uneven
body position.
There are many things that will help
achieve a good handstand, but the key
elements are balance and flexibility.
THE PERFECT
HANDSTAND:
FROM THE TOP
Feet: Keep your toes pointing upwards

this makes it look more aesthetically
pleasing and finishes the hold nicely. It
also helps keep everything in a straight
line, which is what you want to achieve.
Legs: Keep your legs straight and
pressed together.
torso: When youre in position, you
have to maintain whats known in
gymnastics as the hollow body position. This involves tensing your abs,
squeezing the glutes and tilting the pelvis
upwards. This will prevent your lower
back from arching when in the handstand. Youll also want to hollow out the
chest and imagine bringing the collarbone down to the solar plexus. By doing
this youll have a solid torso that will
maintain a straight line in the handstand.
shouLders: Extend and engage your
shoulders as much as possible. Imagine
shrugging your shoulders or pushing
into the floor. Your shoulders should
be pressed closely to your ears.
head and arms: When starting out
most people will naturally want to look
at the ground but doing this will cause
your spine to follow suit and bend. This
will give you the banana shape you
want to avoid. Try to keep your head
directly between your arms, looking
MUSCLE & FitnESS
169
forwards at all times and keeping the

body flowing in a straight line. Your
arms should be shoulder-width apart
and fully locked out with your armpits
facing outwards as much as possible.
Hands and fingers: Your hands
play a huge role in controlling and
stabilising the handstand. Keep your
fingers spread out slightly and facing
forwards. This will give you control
and stability in the handstand.
Imagine trying to grip the floor with
your fingertips.
Even when you can perform the
perfect handstand you should still
practise consistently, ideally on a daily
basis. Here are a few progressions to help
you work towards the perfect hold.
BALANCE/WALL
HANDSTAND
Here youre putting pressure on your

shoulders to get used to holding your
bodyweight and help strengthen the
muscles involved. Try holding this
position as long as you feel comfortable, with about two to three minutes
rest between each set, gradually
increasing until you can hold this
comfortably for around four sets
of 20 seconds.
When youre comfortable holding

your bodyweight you can now fully
extend your legs, bring your stomach
to the wall and have your hands as close
to the wall as possible without tipping
over. Remember youre trying to keep all
joints aligned, using the tips of your toes
to help with balance. The easiest way to
exit the hold is to lower yourself slowly
into a headstand, tuck your legs in and
roll out.
FLEXIBILITY
AND MOBILITY
Stand up against a wall with your arms

straight up and open your shoulders,
keeping your back against the wall and
trying to make your body as straight
and aligned as possible with every joint
in line and on top of each other.
Focus on trying to push your
arms back, palms facing away from
the body, and head pushed through.
This is the position you are aiming
for while upside down. You can also
practise this same technique lying
down on the floor. Obviously its a
different ball game entirely when
upside down but practising will give
you an idea of what youre aiming for.
TOP TIPS
n n n n n n n n n n n n nn n n n n
The straight handstand requires

excellent shoulder flexibility. If this
is limiting you then work on your
shoulder flexibility with bridging
and resistance band exercises.
Try to work on your handstand on
a daily basis if possible. Think how
long it takes for a toddler to start
walking, or learning to ride a bicycle.
The handstand is the same; it wont
happen overnight. Stick at it and
persevere. Consistency is key. Its
well worth it as nothing beats the
facial expressions of onlookers
when performing it on the parallel
bars in the park.
170
MUSCLE & FitnESS
When youre comfortable with the

last position, you can try two mini
kicks with your feet away from the
wall to help build up your confidence
in balancing without the assistance of
a wall. Now youll get a feel of how to
control the small movements in the
freestanding handstand by concentrating on using your forearms, hands,
and fingers on the floor.
2
PRACTISING WITH
A SPOTTER
You can do this on the floor with your

hands or on the parallettes (as shown
in the pictures.) Your spotter will
stand directly in front of you with their
hands out ready to catch your legs as
you kick up into a handstand. An easy
way to overcome the fear of doing this
is by perfecting the movement of
kicking up against a wall (back facing).
When kicking into the handstand, try

not to bend your legs at the knee as you
could overshoot and kick your spotter
by accident.
Once upside down, your spotter
should slowly move to the side to
check form. As it is very hard for the
trainee to understand what part of the
body needs correcting, the easiest thing
to do is touch the parts of the body that
need adjusting. i.e. if the stomach was
arching, touch it and say push this in/
out, which makes it much easier to
understand while upside down. As a
spotter, always keep your hands close
but not always touching. Just assist
where necessary.
Sai Ngo
is a member of Recession Proof Body,

which runs classes and workshops. For more
information visit www.recessionproofbody.com
Visit www.muscle-fitness.co.uk/bodyweight for
demonstrations of these exercises.
If you missed any of the Bodyweight Street Workout
six-part series you can buy back issues in print form
at www.weidermailorder.com/4-backissues or as a
digital format at https://dig.muscle-fitness.eu
MUSCLE & FitNESS
171
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supported by science.
Muscle Bomb contains fifteen ingredients,
seven of which are specifically chosen for
their role in the best pre-workout performance,
available with and without caffeine. All doses
used are at the minimum level used in double
blind scientific studies. Wed strongly encourage
you to look them up or follow the links on our
Muscle Bomb website page. Each of the
studies relating to each of the seven key
ingredients are also listed below so that you
can see first-hand that the doses used in real
studies match those found in Muscle Bomb.
Be in absolutely no doubt that this has a
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Once you try Muscle Bomb we are convinced
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For more information on this product

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pull-up
ian spanier
Hang from a
pull-up bar with
your hands
spaced wider
than your
shoulders.
Contract your
lats and pull up
until your chin
is over the
bar. Lower
yourself slowly.
On weighted
pull-ups,
fasten a dip
belt around
your hips and
add weight
until you
cant complete
more than
6 to 8 reps.
back
STRaIGHT UP
If you want to buIld wIder, denser lats,

then Its tIme to recommIt to the pull-up.
BY ERIC VELAZQUEZ
1 74
MUSCLE & FitnESS
STRaIGHT UP
back
Despite a plethora
of more aDvanceD
equipment, the
simple pull-up bar
remains one of the most
effective tools at your
disposal for building
size and strength. You
just have to commit (or
recommit) to developing
proficiency with the
pull-up bar, and this
brutal challenge will help
you do exactly that. By
using a weighted belt,
you can add resistance
that no cable station can
replicate, triggering a
cascade of hormonal
responses and muscle
breakdown that will
help you to drastically
accelerate your gains.
Get ready to get wide.
bacK
WorKout
Perform the following
workout once a week.
sEts/rEps
Pull-up
4/681
X/252
Weighted Chin-up
4/6-8
Chin-up
3/3-53
Inverted Row
3/to failure
SUPERSET W/
Straight-arm Pulldown
3/1215
Before your working sets, do 34

warm-up sets at a lat pulldown station,
then an additional 12 sets to gauge
where your working weight should be.
2
Perform your first set immediately after
your last set of weighted pull-ups. Do
as many sets as necessary to reach
25 total reps, resting no longer than
60 seconds between bouts of work.
3
Negatives only.
1
chin-up
You are stronger on the lowering phase of a rep than
the lifting portion, so even though youre sure to be
toast by this point, you should have enough in the
tank to reap the benefits of a few negatives. Try to
take at least five seconds on each descent and jump
(or kip) yourself back to the top. Chin-ups always use
a supinated (underhand) grip.
MUSCLE & FiTnESS
175
bRIan kuhlmann
ExErcisE
Weighted Pull-up
STRaIGHT UP
back
At a power rack or Smith machine, set the bar to about waist

height. Hang from the bar and row three sets to failure. This
challenging move allows you to get in a few horizontal pulls to
add thickness to your lats and to target the smaller muscles
of your middle back.
176
MUSCLE & FiTnESS
pav el y t hja ll
Inverted row
STRaIGHT UP
back
Straightarm
Pulldown
Paired with the
inverted row as
a superset, this
isolation move will
have your upper
lats screaming.
You can vary your
hand spacing
slightly from
set to set to mix
up the muscle
recruitment
pattern, but the
emphasis will be
on your upper,
outer lats.
the old-fashioned pull-up, and

other basic exercises, attack
the back better than any
of the newfangled attempts
you may have heard of.
MUSCLE & FitnESS
177
SUPPS
THE LATEST IN SUPPLEMENT AND PRODUCT NEWS
UNDER THE
MICROSCOPE
Taking a purely scientific look at the best
products in the world of sports supplements
By Tim N. Ziegenfuss, PhD, FISSN
We examIne the crItIcaL actIve IngredIents In varIous

sports suppLements. We award high marks to those with existing
supportive data, real-world results and innovation in formulation. Here we
put ceLLucor aLpha amIno under the microscope.
aLpha amIno is a sugar- and
stimulant-free powdered sports drink
with 14 amino acids (mostly BCAAs),
taurine, coconut water and chia seed
extract. It is designed to enhance
muscle recovery, speed hydration,
and improve performance.
LeucIne is the considered the king of
amino acids, because scientists have
shown that it can increase muscle
protein synthesis all by itself. Whey
protein contains a high concentration
178
MUSCLE & FitnESS
of leucine, and this is thought to be one

reason why whey is such an effective
muscle builder. Research has clearly
demonstrated that leucine stimulates
the amino acid/energy sensor mTOR
(mammalian target of rapamycin).
mTOR in turn stimulates protein
synthesis via two independent
mechanisms that are active in skeletal
muscle, especially during exercise
and recovery. Several studies have
demonstrated just how potent leucine
is with respect to muscle growth.
One study demonstrated that a

2.5 gram dose of leucine could
stimulate muscle protein synthesis.
This leucine trigger has unleashed a
relatively new, yet simple and effective
strategy in athletes seeking to gain
muscle mass: eat moderately-sized
meals every 4-6 hours, but in between
meals sip on a leucine-rich cocktail.
At 10 times the muscle-building
strength of any other amino acid,
this is a good strategy!
L-IsoLeucIne and vaLIne are
the other two BCAAs that are snatched
up by the muscles to form glucose
during exercise. Isoleucine also plays
a role in regulating blood sugar and
synthesising haemoglobin (which
carries oxygen throughout the body),
while valine has mild stimulant properties and can reduce appetite at higher
doses.
Collectively, the Bcaas are used
by many athletes in between meals in
the hopes of sparing muscle protein
breakdown, restoring anabolic signalling,
and (potentially) upregulating fat loss.
The BCAAs are unique among amino
acids because they are the only ones
thought to bypass the liver and be
metabolised directly in skeletal muscle.
Even though all three BCAAs utilise the
same mechanism to enter muscle, most
experts advise against taking high doses
of just one amino acid, and I generally
agree with this assertion because when
only one BCAA is available to the body,
the other two can become rate limiting.
In other words, leucine works best to
stimulate muscle protein synthesis when
isoleucine and valine are also around at
normal permissive levels. Typically,
BCAAs are used several times per day,
particularly during dieting phases or
when muscles are especially sore from
training.
Experimentally, BCAAs have also
been shown to help speed muscle
recovery from intense training.

Although the mechanisms are not
completely clear, it appears that BCAAs
act as signalling nutrients and are able
to promote the phosphorylation of
proteins directly involved in muscle
protein synthesis (mTOR, eukaryotic
initiation factors, etc). A recent study
showed that low doses of whey protein
(i.e. 6.25 grams) can be as anabolic as
higher doses (i.e. 20 grams) if extra
leucine is added into the whey mixture.
Id speculate that even greater
increases would be observed if a blend
of BCAAs were utilised rather than
straight leucine. In addition, some
scientists have speculated that
long-term use of BCAAs may also aid in
fat loss efforts, as isoleucine has been
shown to increase the activity of genes
controlling fat burning and decrease the
activity of genes controlling fat storage.
Some data also exists that shows
leucine itself can increase fatty acid
oxidation and increase mitochondrial
biogenesis (translation: more mitochondria) in both muscle cells and fat cells.
Lastly, many endurance athletes
also use BCAAs to combat fatigue and
enhance their aerobic performance.
During prolonged aerobic exercise,
BCAAs are thought to reduce the
uptake of L-tryptophan (an amino acid
that is converted to serotonin) into the
brain. The end result is a reduction in
what is known as central fatigue and
enhanced performance. In addition, at
least one study has reported increases
in red blood cell count, haemoglobin,
and haematocrit in subjects given only
2.2 grams of BCAAs during middle
and long-distance endurance training.
This seems to suggest an epO-like
(erythropoietin) effect of BCAAs that
would improve performance. That
said, endurance athletes wishing to try
BCAAs should do so in combination with
their normal intake of carbohydrates.
GRADE: HHHHH
REASON: BCAAs are versatile
compounds that can enhance the
effects of most intense training
programmes. If you dont eat 4-5
moderate-sized meals a day, adding
BCAAs to your diet can probably help
you. To build more lean mass/strength
and help trashed muscles recover
more quickly, take extra BCAAs with
your pre- and post-workout meals/

shakes, especially if they contain less
than 20 grams of total protein. Otherwise, use BCAAs between meals and at
breakfast, especially if you are a small
eater.
L-CITRULLINE is a naturally occurring chemical cousin of the amino acid
arginine. Its name is derived from the
scientific name for watermelon
(Citrullus vulgaris), the food from which
it was first isolated. During its normal
metabolism in the body, citrulline is
synthesised from glutamine and
ornithine in the intestines, converted
to arginine in the kidneys, and helps
stimulate nitric oxide production in
peripheral tissues. Among its many
roles within the body, nitric oxide
causes arterial blood vessels to dilate,
thus improving blood flow to active
muscles. Many bodybuilders use
citrulline to amplify their pump
response to training. experimentally,
a few recent studies have shown that
oral citrulline supplementation can
enhance muscular performance and
reduce fatigue by enhancing the
resynthesis of high-energy phosphates
(ATp and creatine phosphate) that are
used during intense exercise.
GRADE: HHHH
REASON: Watermelon juice or
supplements? either way, many gym
rats are reaping the improvements in
exercise capacity and muscle function
from citrulline.
GLUTAMINE is a conditionally
essential amino acid that makes up
about 50% of the total amino acid pool
in the body. It plays a critical role as fuel
for intestinal and immune cells, is a
precursor to the powerful antioxidant
molecule glutathione, stimulates the
production of citrulline (which has
anti-fatigue and nitric oxide-producing
properties), regulates acid-base
balance, acts as a carrier of nitrogen
between various tissues, and is a
precursor of many other important
compounds within the body. This
superstar amino acid has been the
darling of the supplement industry for
decades, and has leagues of devoted
and convinced followers despite a clear
lack of evidence supporting its anabolic
or anti-catabolic effects in healthy

humans. What is clear though, is that
glutamine is extremely beneficial for
gastro-intestinal health, prevention of
upper respiratory tract infections, and
for anyone who has a low dietary
intake. In short, glutamine may or may
not help your muscle-building efforts,
but it certainly wont hurt either.
GRADE: HHHH
REASON: There are many reasons to
ingest supplemental glutamine, namely
to promote cardiovascular/gastrointestinal health, and to reduce muscle
loss during any kind of muscle wasting,
trauma, or infection.
L-ARGININE is a conditionally
essential amino acid found in meat,
seafood, nuts and soya. Due to its role
in nitric oxide production and as a
potential growth hormone secretagogue, arginine has enjoyed a rich
history in sports nutrition. In one study,
subjects given 6 g of arginine (along
with other vitamins and amino acids)
improved their time to exhaustion by
20% compared to the placebo group.
Other studies have reported lower
levels of ammonia and lactate when
various forms of arginine are consumed prior to exercise. Despite
these acute benefits, the effects of
long-term arginine supplementation
on muscle growth and the acquisition
of strength are variable. However,
since arginine can be converted to
creatine, citrulline and agmatine (a
signalling molecule that enhances
blood flow), it is considered to be a
very versatile amino acid.
GRADE: HHHH
REASON: Although the benefits of
arginine are not universally observed,
no study has ever reported a decrement in performance. Moreover,
many consumers and athletes are
convinced of its benefits based on
past use.
The RaTings
HHHHH Outstanding scientific
research on humans available
HHHH Solid research available;
anecdotally effective
HHH Not much human research
available but premise is sound
MUSCLE & FitnESS
179
supps
supplement of the month
poWeRhouse
AmInos
ACID
RE-FLEX
Amino acids
improve workout
performance
and recovery.
WhAt You neeD
180
MUSCLE & FitnESS
CItRuLLInE mALAtE
Boosts blood flow by

converting to arginine,
thus increasing nitric oxide
production.
BCAAs
Increase protein synthesis

and prevent breakdown of
muscle. BCAAs bypass your
liver and get to muscle tissue
quicker than other aminos.
BEtA-ALAnInE
Supports strength by
elevating carnosine,
a peptide molecule that
works with creatine.
tyRosInE
Boosts energy, mood,

and sex drive, increasing
production of dopamine,
noradrenaline, and
adrenaline.
DUSTIN SNIPES
Taking the right balance of amino

acids before you train leads to
better workouts and jump-starts
the gains that intense weight
training and a high-protein diet
deliver. Here are four amino acid
supps we recommend to improve
your workoutsand your results.
By Adam Gonzalez
SUPPS
PRODUCT NEWS
SWEET FIX
Keeping your diet in checK is Key to optimum

worKout results, but sometimes its easier said than
doneespecially with all the tempting high-sugar treats out there.
VitaFiber is a new low-calorie sweetener, which comes in both
powdered and syrup forms, and is designed to potentially help
reduce your daily sugar intake while still giving you your
sweet fix.
Its also a prebiotic and contains just 2 calories
per gram and less than 5 g of glucose per 100 g as
well as 90% dietary fibre made from natural sources.
Because of its high fibre content, this sweetener
could help you feel fuller for longer and the
manufacturers say it provides benefits for intestinal
health.
If youre a keen baker, VitaFiber can also be used
as a sugar substitute in many recipes to add
sweetness and extra fibre.
The product is free of allergens, gluten, GMO,
sweeteners, artificial ingredients and is processed
naturally from starch sources.
For more information visit musclefood.com
GYM BAG
gymtote bags looK liKe a
designer handbag but
perform liKe a gym bag.
Available in two styles, Eva
and Reese, the bag is fully
functional and features separate
breathable sections to store
your trainers and shoes, with
wipe-clean linings that are
water-resistant.
There is a separate handbag
section at the top,
which can keep any
handbag essentials
within reach for quick
access.
The GymTote bag also
features a concealed
water-resistant drinks
bottle holder, soft
padded handles and
182
MUSCLE & FitnESS
multiple interior and exterior

pockets.
For more information, visit
gymtote.co.uk
SUPPS
PRODUCT NEWS
MUSCLE
BOMB
reflex nutrition Are
offering you the chAnce
to try out their latest pre-workout
product, Muscle Bomb.
Muscle Bomb has been formulated
using double-blind scientific
research studies, the belief being
that following the research exactly
can help determine the most
effective ingredients and dosage
size.
Muscle Bomb contains 15 ingredientsseven of which are specifically
chosen for their role in pre-workout
performanceand is available with
or without caffeine.
All doses used are at the minimum
level used in double-blind scientific
studies with a total of 25,400 mg of

active ingredients per 30 g (double
serving).
The formula contains the following
ingredients which the manufacturers
consider to be key: 7,000 mg of
instantised BCAAs, 8,000 mg of
citrulline malate, 3,200 mg of beta
alanine, 2,000 mg of L-carnitine
tartrate and 2,500 mg of betaine.
The formula contains no added
sugar.
There are caffeine and caffeinefree versions and no proprietary
blends, which may conceal the
contribution of the different
ingredients.
For your free sample email
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MUSCLE & FitnESS
183
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EXpErt
ADVICE ON TRAINING, NUTRITION AND SUPPLEMENTATION FROM TOP ATHLETES AND FITNESS PROFESSIONALS
this months
highlights
include
sports stars
Geoff Parling,
Anna Tunnicliffe
and Dan highcock
share their
training insights
Pavel Tsatsouline
on how to build
strength every
day using just
your bodyweight
Michelle Brannon
on coping with
Christmas for
die-hard dieters
Adrian hodgson
on the impact of
alcohol on rehydration
and performance
Chris Lee - rFU
Phil Learney on the

best exercises to
develop killer quads
EXPERT
TRAINING TALK
MAKING WAVES
anna tunnicliffe is an Olympic sailing gold
medallist and CrossFit Games top 10 finisher
By Ben Kenyon
Photography by Lloyd Images
British-Born sailor anna
I was ranked number one in the world
end itll be worthwhile. My coach, Brad
tunnicliffe is one of the fittest
heading into the Olympics but as all
Tobias, comes up with the plan and then
women on land and sea.
athletes know, its all about how you
I show up to the gym and he tells me
perform. I sailed well through most of
whats on my plate for the day.
Tunnicliffe, 32, won sailing gold at the

2008 Beijing Olympics competing for
my races and had a lead heading into
her adopted America.
the final race. The race started and I had
Does crossfit help your sailing?
to restart because I thought I had false
CrossFit definitely helps with my
also placed 5th at the 2012 London
started which put me behind the fleet
sailingI am stronger and fitter than
Olympics in womens match racing
and in the bronze medal position after
I have ever been.
before making waves in another sport
one lap of the course. On the second
by finishing 9th at the 2013 CrossFit
lap, I made a big comeback hitting a
You retired from olympic sailing.
Games.
wind shift correctly and ended up third
What are you doing now?
at the top mark, I then passed one more
In addition to competing in CrossFit,
sailors as a tactician in the Extreme
boat to finish second in the race and win
I am co-owner of CrossFit Mt. Lebanon
Sailing Series.
the gold medal.
where I am one of the head coaches.
Muscle&fitness: how did you
What do you focus on in training?
get into sailing?
It is based on where we are in the
anna tunnicliffe: My whole family
season. We have an off-season,
are you enjoying the new
did it, so it was normal. It wasnt until I
pre-season and competition season. In
challenge?
moved to America that I started to enjoy
the early part of the year we focus on
I love sailing in the Extreme Sailing
the sport more and win some races.
strength along with shorter metcons
Series. It is short course, fast paced,
[metabolic conditioning] and then as
quick decision sailing that is very
What kind of physical ability does
the year progresses, the strength turns
physical. From the moment the race
it require?
into more technical movements and
starts your heart rate can be racing
Sailing has so many disciplines, but
the metcons become more of the focus.
until it ends. To me it mimics CrossFit
The two-time world sailor of the year
Now she is taking on the worlds best
I am also a member of Team Alinghi on

the Extreme Sailing Series.
in that its a lot of metcons in one day.
in general you need an exceptionally

strong core. You do a lot of pulling,
What does your weekly
leaning, balancing and bracing, all of
programme look like?
You are up against some top
which starts from the core. You have to
On average, I have five days of strength
sailorshow does your fitness
be strong in both the legs and the arms
and then I do a CrossFit WOD each day
help?
and upper back to be able to lean out on
until my coach and I decide I need a day
Because the boats are very physical,
the boats and to pull the sails in/out and
off, based on how my body feels.
it puts me in a position that I am not at
up/down. Not only do you have to be
Sometimes I can go 14-18 days straight,
a disadvantage for being weaker. Yes,
strong for split seconds, but also you
and sometimes itll be four days.
there are stronger guys out there but
need muscle endurance because you
Because a big part of CrossFit is
I can do what is asked of me on the
sometimes have to hold yourself in a
expecting the unexpected, I constantly
boattheres not anything I cant do
position for a while. In addition to that,
have to be ready for anything.
because Im not strong enough.
ance, as your heart rate will be up for
how did you prepare for the
What is your diet like and do you
the entire race.
crossfit Games?
use supplements?
It takes a lot of work and discipline,
I eat clean. I follow the paleo diet. In
how did you win olympic gold?
practising not only what you are good
addition I take protein after workouts or
I started training for the 2008 Olympics
at, but what you need to work on as
windy days sailing, and fish oil, glucosa-
as soon as I graduated college in 2005.
well. It is painful, but you know in the
mine, chondroitin and vitamin D.
you have to have good cardio endur-
186
MUSCLE & FitnESS
You need an
exceptionally
strong core. You
do a lot of pulling,
leaning, balancing
and bracing
SNAPSHOT
Age: 32
Birthplace: Doncaster, UK
Lives: Pittsburgh, USA
Height: 5' 6"/ 166 cms
Weight: 145 lbs / 65 kg
Career Highlights: Olympic gold
medal2008 Beijing and 9th 2013
CrossFit Games.
Training Advice: Have fun, but
listen to your body and your
coach.
Sponsors: Inov-8, Skins, FitAid,
RX Smart Gear, NormaTec,
Theralogix, SpiderTech,
Bradletes
Contact:
www.annatunnicliffe.com;
Facebook Anna Tunnicliffe;
Instagram @atunnicliffe;
Twitter @atunnicliffe
EXPERT
TRAINING TALK
SOARING HIGH
Geoff ParlinG has risen to the elite of international rugby

By Brad Ward
Photography Courtesy of the RFU
Geoff ParlinG rePresented
followed by some leg weights that
be a reason behind it that shows in my
enGland at all age group levels before
finish with heavy leg presses.
rugby performances.
breaking into the senior side in 2012.

Which is more important: cardio
What do you do for explosive
Tigers win the English Premiership
or building muscle?
strength?
in 2013 and was a member of the
I dont do any cardio during the season
On a Thursday morning we do things
successful British and Irish Lions tour
if I am playing each week. Playing in my
like driving a tackle pad back and then
of Australia last year.
position, as a lock, cardio isnt some-
measuring the impact on the machine.
thing that I really need. Its different for
I normally concentrate on developing
ability to win balls in the line-out,
a Samoan who is naturally very big and
my core strength and getting my mass
Parling is hoping to be part of
stronghe might need an extra top-up
up and then trying to get the explosive
Englands World Cup plans this year
on his fitness. They might do more
stuff on the pitch and through rugby-
after injury ruled him out of the
cardio and less weights whereas I will
related movements.
autumn internationals.
do more weights and less cardio.
The 6 ft 6 ins tall lock helped Leicester
Known for his fierce tackling and
Building muscle mass is more impor-
What supplements do you take?
Muscle&fitness: How did you
tant for me and I tend to have a good
I like to cycle my supplements so I am
get into rugby?
level of match fitness. I like to work
not taking them all of the time because I
Geoff ParlinG: When I was younger
more on lower limbs because this type
think a clean diet is more important. I
I played football and any other sport
of strength transfers to the movements
do take a multivitamin, vitamin C, fish
I could possibly get my hands on but
I do during a rugby match.
oils and some omega-3s. I also take

casein protein before I go to bed.
I didnt start playing rugby until I was 12.

I started playing in Teesside, which
What is your diet like?
is not a big rugby area. I played for
As soon as I wake up I have a whey
Stockton rugby club and really enjoyed
protein shake. Im lucky because I get
it so I managed to persuade a teacher at
breakfast at the club so I will have some
my school to set up a school rugby team
porridge with some berries. For lunch I
where I played as much as possible.
have some eggs or some chicken breast

with a handful of vegetables and a few
describe a typical days training.
beans. I eat a lot of greens and salads
Monday and Tuesday are really heavy
too. I actually like to have some sort of
training days at Leicester Tigers. We
carb-based food with most meals to
normally start at 8am with breakfast
keep my energy levels high. My diet
and dont finish until 5pm. If we play on
revolves around maintaining mass
Saturday then Monday morning
because that is my main goal. Ill try
includes a review session, which
and stick to a clean diet but, if anything,
usually consists of meetings to discuss
I probably tend to overeat a little bit.
the game. After that I will check in

with the physio to see if I have to train
What is your favourite exercise?
around any injuries. Then I will do
It would have to be a trap bar deadlift.
some upper limb weights, which will
I like doing most things in the gym and
comprise push and pull exercises using
I enjoy working out. I prefer to do
a high number of sets and low reps. In
everything that transfers onto the
the afternoon we normally prepare
pitch. I dont want to do something just
ourselves with a light training session
for the sake of doing it. I like there to
188
MUSCLE & FitnESS
SNAPSHOT
Age: 30
Birthplace: Stockton-on-Tees
Lives: Leicester
Club: Leicester Tigers
Position: Lock
Height: 6' 6"/ 198 cms
Weight: 254 lbs / 115 kg
Career Highlight: Winning the
British and Irish Lions series
against Australia in 2013.
Ambition: To win as many
trophies and medals as I can and
always give everything during
games.
Training Advice: You dont need
to train seven days a week but
when you do train, make sure
you give it everything.
Sponsor: Canterbury
Contact: Twitter @geoffparling
I work more on
lower limbs because
this transfers to
movements during a
rugby match
EXPERT
TRAINING TALK
ChECk ouT
a video of Dan in action on

www.muscle-fitness.co.uk/video
HeLL oN wHeeLs
Professional wheelchair basketball player
Dan HigHcock is a monster in the gym
By Matt Turner
Photography by Matt Marsh
From a young age, Dan HigHcock
worksprints, station work and so on, all
twice a day or Id kill myself, he says. Its
Has loveD liFting weigHts. Unable
start-stop-start-stop to simulate a game.
been hard to get the balance right so Im still
to take part in PE at school he spent his
We also do a lot of towing someone of the
getting a performance benefit but at the
games lessons pumping iron. There was a
same weight, he explains. Someone will
moment my strength is continually improving
little multigym room and Id just be in there
hold on to the back of your chair and you do
and my conditioning is really good.
doing chest presses all the time, he says.
two hard pushes, stop, two hard pushes and
That got me interested in weights.
so on. Thats great for building power.
Then, at the age of 13, his PE teacher
When it comes to the competitive season,
A typical session looks something like this:

30-second sprint on rower
introduced him to wheelchair basketball. He
they spend so much time practising on court
Push-up x 25
took to it immediately. I started by going
that strength and conditioning sessions
Chin-up x 10
once a week, Highcock, 32, explains. I was
become unnecessary. In Germany Im
Dumbbell curl to press x 10
told I had potential and increased that to
training morning and afternoon, Monday to
Dumbbell rear delt flye x 10
twice a week, then three times, and quickly
Friday, then playing on Saturday, Highcock
Dumbbell upright row x 10
became obsessed. I used to sleep with my
says. Those sessions will last anything up to
Dumbbell row x 10
basketball.
three hours each.
One-arm dumbbell triceps extension x 10
The strength he built in the gym gave him
With Team GB, training rarely lasts more
per side
an edge over other players. If you can get
than an hour and a half, but hell still be doing
Crunch x 30
from A to B quicker than the next person
up to three sessions a day. Were tearing up
Close-grip push-up x 25
youve got a big advantage, Highcock says.
and down the court, playing hard, he says.
Dumbbell hammer curl x 10
Speed, power and agility are key.
Its pretty intense so we dont really need
Medball Russian twist x 30
strength and conditioning sessions on top of
20 kg plate punch x 15
that.
Free-standing squat x 25
A natural player, Highcocks talent was

recognised early. He won gold with Team
GBs under-22 side at the European
But Highcock always ensures he has
Championships in Germany in 2001, finishing
time for the gym. Over the years, his
the tournament as top scorer and being
programme has evolved as hes discovered
named most valuable player. His first senior
new techniques. As he admits, it hasnt
two minutes rest between each onejust like
appearance quickly followed, aged just 16.
always been perfect.
a game of basketball. Ill use the same set of
Hes since won European Championship
I used to be really into my heavy weight
Thats a really hard circuit, Highcock

says, grinning. Ill do it four or five times with
dumbbells for each exercise, usually
silver twice, gold once and was part of the
training, but while I was able to move quickly
between 20 kg and 24 kg depending on how
squad that finished fourth at London 2012.
in a straight line, I couldnt play a whole game
Im feeling.
woRLd AmbITIoNs
of basketball, he says.
To combat that he experimented HIIT and
Hes equally sadistic with his cardio work.

A favourite involves doing six one-minute
Now playing professionally for Oettinger
circuit training but found he lost some
sprints with 30 seconds rest between each,
RSB in Germany, Highcock has also won
explosiveness.
resting for two minutes, doing another six
pretty much everything there is to win at
40-second sprints with 20 seconds rest
to add World Championship and Paralympic
foLLowING
joe doNNeLLy
golds to his collection. As a result, hes
Now, inspired by fitness model Joe Donnelly,
10 seconds rest. Thats a nasty one, he
training harder than ever in the gym.
hes hit on what seems to be the perfect
says.
club level all over Europe. His dream now is
While Team GB have a strength and
formula. Im a big fan of his, says Highcock.
between each, resting two minutes and

finishing off with six 20-second sprints with
Performance is always his main focus,
conditioning coach, his club side do not so
Ive been doing his stuff for the past year
but he enjoys the aesthetic benefits as well.
Highcock follows his own programme.
high-intensity lifting, lifting heavy with mega
Its all about helping me to perform better
volume.*
but training this way means I get to look good
Most of his strength and conditioning

work with his team is done pre-season and
His training is split into two-week cycles,
as well, he says. If my programme didnt
after the Christmas breakIts horrible,
training three days a week. I couldnt do
involve any arm work Im sure Id be sneaking
says Highcock. They focus on high-intensity
more than that on top of basketball training
some in somewhere, though.
190
MUSCLE & FitnESS
SNAPSHOT
Age: 32
Birthplace: St Helens, Merseyside
Lives: Erfurt, Germany
Height: 5' 9" / 175 cms
Weight: 178 lbs / 80.7 kg
Career Highlight: Playing in front
of a home crowd at London
2012. Even though we came
fourth, nothing will ever top that.
Ambition: To win everything there
is to win.
Training Advice: Get out of your
comfort zone.
Contact: Twitter DanHighcock5
*For the M&F Guide to HIIT
featuring Joe Donnelly, go to
www.muscle-fitness.co.uk/books
Towing
someone
is great for
building
power
EXPERT
Performance nutrition
WHatS aLL tHe

fuSS aBout?
CLAshould you be taking it and what does it do?
By James Collins and Mark Hobden
MAIN FINDINGS
Blood triacylglycerol (TAG)
concentrations were significantly
lower following training with CLA
supplementation compared to the
placebo.
CLA supplementation did not alter
other blood measures (cholesterol
and glucose). Furthermore, CLA
supplementation did not affect
performance.
SIGNIFICANT METHODOLOGY
Thirty-four untrained men took part in
this study. They each completed a
six-week aerobic training programme
while consuming either a CLA
supplement or a placebo twice per
day. The CLA supplement provided
5.63 g of CLA per day. The placebo
192
MUSCLE & FiTNESS
supplement provided
7.35 g high oleic
sunflower oil per day.
At the beginning
and end of each
supplementation
period an
exercise
performance
test was performed on a cycle
ergometer. Blood
samples were
also collected
and analysed
for cholesterol,
TAG and glucose.
TAKE-HOME
MESSAGE
CLA supplementation doesnt appear
to have any ergogenic (performanceenhancing) properties but may
provide health benefits when
combined with training.
CLA supplementation is capable of
lowering blood TAG levels to a greater
extent than exercise alone. This is
important, as high blood levels of TAG
are associated with atherosclerosis
and increased risk of heart attack
and stroke. CLA has also been shown
to improve blood glucose control and
promote a leaner body composition.
Regular gym-goers may wish to
consider taking a CLA supplement
to help achieve that desired look.
Reductions in body fat levels and
increases in muscle mass also have
important implications for sports
and exercise where an individuals
performance is largely governed by
their powerto-weight ratio.

Those considering CLA supplementation should
ensure their overall
diet is in check, especially if looking to alter
body composition.
CLA supplements usually
come in capsule form and are
therefore a convenient addition to
the diet. Choose a product from a
reputable company containing high
amounts of total active isomers. As
with all supplements, do not exceed
the stated dose.
REFERENCE
Jenkins ND, Buckner SL, Cochrane KC, Bergstrom HC,

Goldsmith JA, Weir JP, Housh TJ, Cramer JT (2014)
CLA Supplementation and Aerobic Exercise Lower
Blood Triacylglycerol, but Have No Effect on Peak
Oxygen Uptake or Cardiorespiratory Fatigue Thresholds. Lipids [Epub ahead of print]
Krause, Johansen
Conjugated linoleic acid, commonly

known as CLA, is the term used to
describe a type of fatty acid found
naturally in lamb, beef and various
dairy foods. But these dietary
sources only provide relatively small
amounts of CLA, so supplements are
often used to increase intake.
Recent research has found that
combining CLA with training may
provide physiological benefits,
including enhanced blood glucose
control and improved body composition. This year, researchers from the
University of Kansas have added to
the literature in this area, with a
comprehensive study into the effects
of CLA on fat and glucose metabolism. They also looked at whether
CLA supplementation could affect
exercise performance.
EXPERT
Performance nutrition
PoLYPHenomenon
Blueberry and green tea polyphenols may boost immunity
Theres a lot of interest in the

benefits of blueberries, green tea
and various other superfoods and
its increasingly obvious these foods
may also provide extra benefits for
athletes and fitness enthusiasts.
Blueberries and other berriessuch
as cranberries and blackberriesare
naturally rich in chemical compounds
called polyphenols that have powerful
antioxidant properties. Theyve also
been found to reduce the oxidative
stress and cellular damage induced by
exercise. Furthermore, the polyphenols present in green tea may increase
fat burning at rest and during exercise.
A recent study published in Phytotherapy Research has demonstrated
that the polyphenols present in
blueberries and green tea, when
included in a protein supplement, may
also provide support to the immune
system during intense periods of
exercisea time when risk of illness
and infection is increased.
MAIN FINDINGS
Taking a blueberry-green tea-polyphenol soya protein complex was
found to provide a level of protection

against viral infection in response to
intense training, in comparison to a
soya protein-only supplement.
Supplementation with a blueberrygreen tea-polyphenol soya protein
complex was not found to exert any
antibacterial properties in response
to intense training.
SIGNIFICANT METHODOLOGY
Thirty-eight distance runners took
part in the study. They were spilt into
two groups: one group consumed
40 g/day of a blueberry-green teapolyphenol soya protein complex
(equivalent of 450 g of blueberries
and 1.5 cups of brewed green tea)
divided into 20 g in the morning and
20 g at lunchor a placebo (soya
protein and colourings) for a total
of 17 days. Fourteen days into the
testing period the runners completed
intense running training sessions
on three consecutive days. Blood
samples were collected before
this phase of training, immediately
after the final training session
and 14 hours after the final training
session. The antibacterial (protection
against bacteria) and antiviral
(protection against viruses)
properties of the blood samples
were then assessed in the
laboratory.
TAKE-HOME MESSAGE
This study demonstrates
that polyphenol-rich foods and
supplements may be a welcome
addition to the diet during periods
of intense training or competition.
This is because of their ability
to reduce oxidative stress and
potential to help alleviate the negative
impacts of intense exercise on the
immune system.
194
MUSCLE & FITNESS
But a word of caution: recent studies

have shown that the intake
of polyphenols with strong antioxidant
properties (such as those in blueberries) around the time of exercise has
the potential to compromise physiological adaptations to endurance
training. So whats the solution? Follow
these two rules to yield the benefits of
polyphenol-rich foods while avoiding
the risk of compromising gains.
1. Aim to consume a diet rich in
polyphenols, through the intake of
fruit, vegetables, dark chocolate, tea
and coffee, and consider upping
intake through supplementation
during intensive periods of training
when physiological and psychological stresses are elevated and
susceptibility to illness increased.
2. Avoid the intake of polyphenols with
antioxidant properties (berries etc.)
and vitamins C and E (as these also
have potent antioxidant capabilities)
before, during or after training
sessions.
REFERENCE
Ahmed M, Henson DA, Sanderson MC, Nieman DC,

Gillitt ND, Lila MA (2014) The Protective Effects of
a Polyphenol-Enriched Protein Powder on ExerciseInduced Susceptibility to Virus Infection.
Phytotherapy Research [Epub ahead of print]
Performance Nutrition is a London-based
consultancy, providing comprehensive support
to elite and recreational athletes. Director
James Collins is a leading nutritionist who
was part of Englands back-room team at the
World Cup in Brazil and is head nutritionist
for Arsenal FC. For more information visit
www.theperformancenutritionist.com
Mark Hobden is head of research & development
at Performance Nutrition. He is currently
completing a doctorate in nutrition at the
University of Reading, where he sits on the
committee of the Institute of Cardiovascular and
Metabolic Research. Mark has degrees in sports
biology and sport and exercise nutrition. He has
previously worked for the Gatorade Sports Science
Institute, the Porsche human performance team at
Silverstone and in professional rugby.
Want more information on superfoods, including
nine delicious, nutritious recipes?
Check out our Superfoods Special Report
www.muscle-fitness.co.uk/specialreports
EXPERT
ReseaRch BRiefing
aLcOhOL anD
RehYDRaTiOn
Having a beer is one way to relax after a hard week but

whats the impact on rehydration and performance?
By Dr Adrian Hodgson
Alcohol is a depressant and

affects the central nervous system,
impairing everything from coordination to reaction times. Its also a
diuretic and therefore compromises
hydration status. A recent study,
published in the Applied Physiology,
Nutrition and Metabolism journal,
assessed the impact of drinking
beer on the rate of rehydration and
motor control after exercise.2
Researchers had a group of young,
physically fit men perform three
training sessions. The exercise
was performed in a heat chamber
at a temperature of 30oC and 55%
humidity to encourage the rate of
dehydration during exercise. The
session lasted about 65 minutes
at an intensity of around 70-85%
heart rate max and resulted in a 2%
reduction in body weight, which is
considered a dehydrated state.
After training, participants drank
one of three drinks designed to replace
100% of sweat lost during the session.
These included water, an average
strength beer (4.6% alcohol content) or
a very low alcohol beer (0.5% alcohol
content). Each participant drank
approximately three pints of one of the
drinks. Hydration status was measured
by urine output while motor control
was assessed by both reaction time
and balancereaction time by hitting
196
MUSCLE & FitnESS
a computer key when presented with

a stimulus and balance by standing
on a force platform on one leg. Each
measure was taken every 30 minutes
over a three-hour resting period after
exercise.
Urine output was greatest when
beer was consumed, indicating poor
fluid retention and therefore poor
rehydration status.
Dehydration is associated with
muscle fatigue, headaches, nausea
and vomiting, so maintaining fluid
balance is crucial to prevent severe
performance impairments.
The study also found that drinking
beer increased reaction times and
impaired balance. None of these
impairments were found with the
low-strength beer, but it is still likely
to lead to negative impacts. The

researchers found a rise in alcohol
concentrations in the blood regardless of the strength of the beer.
This can affect the central nervous
system, which explains the changes
in motor control. Alcohol also stops
the function of the hormone vasopressin in the kidneys, leading to
an increase in the amount of fluid
removed in the urine and therefore
greater dehydration after exercise.
CoNCluSioN
Think very carefully about

having a pint or two after training.
If youre looking to perform at
your best, you really should
avoid anything more than small
quantities of alcohol.
REFERENCES
1. OBrien, C.P. and F. Lyons, Alcohol and the athlete. Sports Medicine, 2000. 29(5):
p. 295-300. 2. Flores-Salamanca, R. and Aragn-Vargas, L.F. Postexercise rehydration with beer impairs fluid retention, reaction time, and balance. Applied
Physiology, Nutrition, and Metabolism, 2014. 27: 1-7 [Epub ahead of print]
karen maze
Historically, some athletes have

believed that alcohol improved
performance, but its now known
that it can severely reduce the
intensity and quality of performance in
both the short term (hours) and long
term (days to weeks).1
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EXPERT
Muscle MoveMents
REad abouT
Phil lEaRnEy online at
www.muscle-fitness.co.uk/phillearney
QuADRIcePs
Top trainer Phil Learneys masterclass on anatomy and

training for different body parts continues with quadriceps
Photography by Christopher Bailey
Nothing screams athlete more than
a sizeable set of quadriceps.
They might not have the same raw
explosive power of the glutes and
hamstrings but quads are the real
showstoppers in the gym. Thick
muscled legs are a sure-fire sign that
you squat, bro.
Apart from looking good, impressive
quads will help you run faster, jump
higher and squat heavier.
But to get them, dont think a few
leg extensions and the occasional
squat will cut ityou need volume, high
reps and above all the right muscle
movement patterns.
Muscle AnAtoMy
As the name suggests, quadriceps
are made of four different muscles.
The vastus medialis runs down the
inner side of the thigh to the knee. It is
responsible for knee extension and
adduction of the thigh.
Running down the outside of the
thigh to the knee is the vastus lateralis,
which is also responsible for knee
extension.
The rectus femoris, which extends
across the middle of the thigh, is used
for flexing the hip and knee extension.
Sitting under this muscle is the
vastus intermedius, which also
extends the knee.
Knowing how to vary knee extension movement patterns for each
muscle will lead to better and more
balanced gains.
Muscle MoveMents
Downhill skiers, you may be surprised
to discover, have some of the bestdeveloped quads in sport. Why?
Because of the shin anglethe angle
between the feet and the shins is
small because the knees track so
far forward.
It is the same with speed skaters
and ice hockey playerswhere do
they put their weight? It is always
forwards to the front of the boot.
198
MUSCLE & FitnESS
Cyclists have
incredible quad
development
too. Again, this
is due to the
knee travelling
forwards
putting stress
directly on the
quads.
Exercise
classes
brought about
the myth of not
allowing the
knees to be in
front of the
toes when
squatting.
The idea
has become
ingrainedbut
try walking up
a set of stairs
without your
knee going in
front of your
toes. The knee
is meant to
come forwardsit is a fundamental
biomechanical movement.
The real problem is that everyone
sits on their backsides too much and
the hamstrings and glutes become
weaker, which moves loads to the
quads and hence the knee joints.
Due to weak hamstrings, people
cant stabilise their knees properly
and this leads to injuriesfirst to the
knees and then the hip.
By replicating the quad-stressing
shin angle of skiers and skaters when
squatting in the gym you can prevent
this and maximise quad gains.
It is possible to class quad movements as either hip dominant or quad
dominant. Again, it is to do with the
angle of the shin.
If the shin is perpendicular, the
hip leads the movementso it is
hip dominant.
Leg extension
If your knees go in front of the toe
or move forwards of perpendicular,
the quad is dominant. The further
forward the knee is the more quad
dominant the move.
One way of achieving this is to
elevate the heels when squatting.
Think about women wearing heels:
they never hit their glutes or hamstrings because they are always on
their toes, hitting their quads because
the knee is forced to track forwards.
This reduces the muscular activity
in the glutes and the hams, an area
of huge concern for many females.
Powerlifters lift with their hipsthey
wear flat shoes. But Olympic lifters
wear specialist shoes with elevated
heelsloading the quads more and
helping them transition into Olympic
lifting derivatives (power cleans,
high pulls etc).
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EXPERT
Muscle MoveMents
Slipping small weight plates under

your heels is tantamount to wearing
a pair of Olympic lifting shoes.
Try This WorkouT

Back squat Go heavier
3 sets 12-15 reps
Low-foot leg press
3 sets 15-20 reps
Narrow-stance squat
3 sets 15-20 reps
Leg extension 3 sets 25 reps
Back squat (with heels elevated)
As explained, elevating the heels will
reduce activity in the glutes and
hamstrings and put more stress
on the quads.
Adopt a wide-feet position with
toes turned slightly outthis will hit
your vastus medialis muscle.
Sometimes people turn their feet
out but unless you turn your hips out
too, it doesnt work.
As a coach I often see people
forgetting where their feet are. They
dont think about using the correct
angle or where their knees and hips
are. But these factors are important.
Low-foot leg press Place your
feet low on the leg press so the knee
travels in front of the toes or in front
of the ankle and hip line.
Crank up the repetitions to 15-plusmost peoples quads are comprised

predominantly of slow-twitch fibres,
and have more muscle endurance.
The bottom half of the range
on leg pressand indeed the squat
are the best way to target the
vastus intermedius and the rectus
femoris. These muscles create the
sweep across the front of the leg
and provide thickness and depth to
the quad.
Narrow-stance squat This will
help you target the vastus lateralis.
If you want to hit the sweep just
stand with your feet close in and
create tension isometrically by
pushing your knees outwards
without actually moving the legs
or knees.
This isometric tension means you
will create contraction on the outer
quad before you have even started
the squat movement.
Leg extension Due to the flexion
of the hip, leg extensions do not hit the
rectus femoris well but they do target
all the other quad muscles.
The exercise is often excluded from
athletes programmes that are more
targeted at using the hips but it should
not be disregarded.
Back squat
Phil learney
is a respected strength and

conditioning expert with 20
years experience. He is a coach,
writer and speaker with an
open-minded, results-based
approach. He is the director
of Phil Learney Performance
Education and teaches
extensively across the UK.
Low-foot Leg press

200
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EXPERT
bikini body
CHRiSTMAS
diET TipS
The festive season for most of us
usually means a break from work
and spending time with friends
and family eating and drinking.
But for someone following a
healthy diet or preparing for a
competition it can be extremely
difficult not to overindulge.
Here are my top five coping
strategies for surviving the festive
season without piling on the
pounds.
2 Plan
off-Plan meals
4 go easy
on the alCohol
You dont have to sit out dinner and

feel excluded from the party. Plan
your off-plan or cheat meals
around social occasions. This way
you get to enjoy the social occasion
and the food without feeling sorry for
yourself for being excluded or having
to eat a special meal.
1 Know what
you are eating
Dont tell everyone you are on a diet

and how its really awful because you
cannot eat what you like.
Talking negatively about your
food choices will encourage others
to talk negatively about your diet
too and ultimately set you up for
failure.
People will try to offer you desserts
and sweets, telling you it wont
matter or its Christmas.
In most circumstances your family
will not be attempting to derail your
efforts but only trying to make you
feel better. Who wants their loved
one following some kind of weird and
awful diet?
Instead, be clear about what you
are doing, that you have chosen to
do it, and enjoy eating healthily. I
have found the least explanation the
better. Just choose the foods you
want to eat and eat them. You do not
need to justify yourself.
Your choices are yours; allow
everyone else to have theirs.
If you like to drink then chances are

you will have a Christmas tipple, and
possibly one too many. Drinking
alcohol can derail any diet so set
clear boundaries of how much you
will have. If you cannot stick to it
maybe its safer to avoid alcohol
altogether.
When you drink, the body attempts
to metabolise the alcohol first,
essentially slowing down any fat
burn.
Diet drinks with alcohol are obviously
better than full calorie drinks, but the
body will still metabolise the actual
alcohol first. So if you are eating a meal
with your drink then anything you eat
will not be used as energy immediately
as your body will be utilising the energy
The best way of knowing what you

are eating is to cook it. Offer to cook
the Christmas dinner and prepare it
in a healthy way without adding
unnecessary oils and
hidden calories. It is possible to
cook a tasty roast dinner without
going off track.
Turkey is a good source of lean
protein. Add some vegetables and
potatoes roasted without oil and
you have a healthy meal. Most
people cook roast potatoes in oil,
butter and animal fats that add
unnecessary calories. Use herbs
and spices instead to keep your
meal flavoursome.
If you are unable to cook the
Christmas dinner, choose foods
carefully and exercise control over
portion size. You may not be able to
prevent your mum from loading your
plate but you dont have to eat every
last mouthful.
202
MUSCLE & FitnESS
3 Change
your attitude
G e n e X H wa n G / O r a n G e P H O t O G r a P H y
British IFBB bikini pro Michelle Brannan gives tips on

having fun while keeping the mass out of Christmas.
By Michelle Brannan
Learn more For more great diet and training advice to create
a healthy and beautiful figure, check out our Bikini Body Fitness
e-book at www.muscle-fitness.co.uk/bikinibook
5 GettinG the
balance riGht
Unfortunately for some of us, if
we dont stick to a training and diet
plan we will not look the way we
want to look. Everything in life is a
compromiseits important to
understand and take responsibility
for your own actions.
If you eat too much you might
lay down some unwanted body
fat, which you will need to work
off again. It is pointless becoming
depressed and anxious come
January 1st and wondering what
went wrong. Stay accountable to
yourself.
As a coach I see many people
taking periods off from their
training and food structure, eating
whatever they like and then being
shocked to discover they have
piled on the pounds.
If you train less then you usually
do and eat more than you usually do
for an extended period of time, it is
only natural and not surprising to
put on a bit of weight. If this is done
in a controlled way however, it can
be beneficial to the body but if you
find yourself bingeing and making up
for the time you were on a diet or
even getting all the yummy foods in
while you can before you go back on
a diet, you will be setting yourself up
for very hard-working January.
The festive period is one of the
times during the year when I allow
myself to eat off plan to enjoy all the
foods I like and to spend time with
friends and family. I do not cease
training but I may train four days
instead of five and generally be a
little more relaxed. You might find this
will bring you into 2015 refreshed
and ready to train hard again.
drinking together.
With this in mind, I dont recommend
not eating at all as this can be dangerous,
but do limit your calorie intake on

alcohol days or better still, limit your
alcohol. Try alternating alcoholic and
non-alcoholic beverages to slow down
your consumption.
Michelle Brannan
is a British IFBB pro bikini fitness

competitor. She won the 2012
British Grand Prix, competed at
the 2013 Bikini Olympia and runs a
training team called Showgirl Fitness.
For more information
visit showgirlfitness.com.
MUScle & FitneSS
NK PhotograPhy
in the alcohol. This generally means

greater fat storage when eating and
203
EXPERT
KiNgS OF StReNgtH
get big
Strength experts PAvel

TsATsouline and Andy BolTon
give foolproof training protocols for
strength and size
204
MUSCLE & FitnESS
Strength gains always

come fast and furious to
anyone greasing the
groove. For instance,
taking your pull-ups from five
to 10 in one week is typical. In my
experienceand in the experience of
many athletesthis is the most
foolproof method of getting strong
fast.
Andy Bolton: Although Im a huge
fan of cycling, it is possible to get the
numbers wrong and mess it up. I see
this often at powerlifting meets: a
lifter hits his best numbers three
weeks out of the meet and turns up
drained and weak. What happened?
He didnt plan his training cycle
properly.
So, for me, the most foolproof way
to get strong is five sets of five. Or
three sets of three for experienced
lifters. If youre doing fives, begin
with five triples in the first session
and patiently add reps to each set
until you can do five sets of five.
Then increase the weight. Simple
and effective.
Whats the most foolproof training
method for hypertrophy?
PT: High volume with low reps and
moderate weights.
Soviet weightlifting research
found a direct correlation between
volume and hypertrophy. The
Russians identified the 60-70%
one-rep max range as the most
productive. Knock out about 35 to
50 total reps in sets of three to six
and do not rest too long between
sets. Here are some examples for
regional exercises like the bench

press or the weighted pull-up:
n 4 reps at 60% then 6 reps at 60%
for 5 sets
n 6 reps at 60%, 5 reps at 65% and
4 reps at 70% for 4 sets
n 60% for 4 then 6 reps; 70% for 3, 4
then 3 reps; 60% for 4 then 6 reps,
70% for 3,4 then 3 reps; and 60%
for 4 then 6 reps.
For global exercises like the squat
and the deadlift, keep the volume
around 25 to 35 total reps.
Do such workouts once or twice
i a n lo g a n
Muscle&Fitness: Whats the

most foolproof method for getting
strong?
Pavel Tsatsouline: Over a decade
ago I developed the Grease the
Groove (GTG) method. Select two
exercises and do sets of both
throughout the day, almost every
day. Keep the repetitions in the one
to five range and never do more than
half the reps you are capable of. For
instance, if you start a set and think
youre good for eight reps, do four.
Then shake the tension out of your
muscles and go about your day.
Total as many reps a day as your
schedule and energy allow, while
staying totally fresh. Ideally keep
rest periods between sets in the
15 to 30-minute range but longer
breaks, even hours long, are
acceptable. It is imperative your
reps do not exceed five and your
rest periods do not drop below
15 minutes.
If you start feeling cumulative
fatigue build up, take a day off and
then continue. On the other hand, if
you feel extraordinarily strong on a
given day, go for a personal best.
The GTG method can be applied
to any strength exercise but it is
most practical with body-weight
exercises such as the body-weight
powerliftsthe one-arm pull-up,
one-leg push-up and pistol squat.
Of course, if you happen to work
at a gym, you can apply it to deadlifts
or bench presses. Or in an office,
you could have a kettlebell handy
under your desk and press it every
time the boss walks away.
I
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L
AB
KINGS OF STRENGTH
a week and make sure to get in a

heavy low-volume session as well,
e.g. (80% x 3, 85% x 2, 90% x 1) x 2
or (85% x 1, 2, 3) x 3 with plenty of
rest between sets.
AB: Train your major compound
exercisessquats, presses and
pullslike a powerlifter. This means
using one to five reps per set and
multiple sets with relatively long rest
periods of two to five minutes.
Then train your assistance
exercises like a bodybuilder, using
three to five sets of six to 10 reps.
Rest for about one or two minutes
between sets.
A foolproof plan using this protocol
would be to train three times a week.
Begin each session with a squat,
press or pull, then follow up with
two or three assistance exercises.
For instance:
MondAy
Squat: 3 sets x 3 reps
Kettlebell Swing: 5 sets x 10 reps
Hanging Leg Raise: 4 sets x 6 reps
WednesdAy
Military Press: 3 sets x 3 reps
Press-Up: 4 sets x 10 reps
Pull-Up: 4 sets x 6 reps
FridAy
Deadlift: 3 sets x 3 reps
Leg Press: 5 sets x 10 reps
Calf Raise: 5 sets x 10 reps
Suggest three things strength
enthusiasts could do out of the gym
to make them stronger in the gym
PT: First, learn to relax. The ability
to go from nought to 60 and back
in the blink of an eye is a powerful
asset for a strength athlete.
Soviet weightlifting legend David
Rigert recalls how he got the
attention of his future coach Rudolf
Plukfelder with his ability to go
rag-doll loose between his intense
sets. All Russian athletes are taught
to shake the tension out of their
muscles after each set.
Recently it has become fashionable
in some sports to learn the techniques
free divers use to enable them to
206
MusCle & FiTness
GET MORE TIPS
on improving strength from

the new M&F Strength Series of
e-books. Go to:
muscle-fitness.co.uk/strength
train three times

a week. Begin each
session with a squat,
press or pull, then
follow up with two
or three assistance
exercises.
stay under water for extended

periods. I think this is a good idea.
These techniques are all about
relaxing and slowing down your
physiology.
Second, mentally rehearse your
lifts at every opportunity. Even the
simplest lifts greatly benefit from
visualisation. People have increased
their strength by 13.5% through
visualisation alone (Ranganathan et
al., 2004).
AB: Firstly, get a good nights sleep,
every night. Ensure your bedroom is
pitch black and cool. Take a hot
shower or bath before bed and
dont do anything overly stimulating
within two hours of bedtimelike
watching horror movies or listening
to heavy metal music. Better sleep
equals better recovery, which
equals faster strength and muscle
mass gains.
Secondly, eat a natural, unprocessed diet for the same reason.
Thirdly, visualise your success in
the gym. Although Pavel mentioned
this, its worth repeating. Before

I pulled 1,000 lbs for the first time
Id mentally rehearsed the lift
thousands of times. That gave me
incredible confidence. In fact, when
I succeeded it felt like no big deal
because my visualisation made me
feel like I had already performed the
lift successfully.
You dont need to be lifting world
records to benefit from visualisation.
Try it before every workout and youll
feel more focused and stronger once
you begin lifting.
anDY
BolTon
is a multiple world champion

powerlifter and world record holder.
He was the first man to deadlift more
than 1,000 lbs.
For more information visit:
andyboltonstrength.org
Pavel
TsaTsouline
has trained elite military forces in

Russia and the United States and is
credited as the man who popularised the kettlebell in the West.
For more information visit:
strongfirst.com
stock photo
EXPERT
NEXT MONTH
JANUARY 2015 ISSUE ON SALE 11 DECEMBER 2014
ARNOLD
T R AV IS R AT HB O NE
z E l l E R / f I T N E S S p u B l I c AT I O N S I N c . /
c O u R T E S y O f w E I d E R H E A lT H & f I T N E S S
We look at how his

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has changed through
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Muscle & Fitness - December 2014 UK

Muscle & Fitness - December 2014 UK