Muscle & Fitness - January 2017

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Inside
JANUARY 2017 108

VOLUME 78 | NO. 1 Workout
finishers
IN EVERY ISSUE
18 FROM THE CHAIRMAN
192 ASK
200 THE LAST WORD
FEATURES
20 Mark of Success
The lessons Mark Wahlberg
learned in the gym morphed him
into a Hollywood heavyweight.
88 2017 Starters Guide
Start the New Year off strong with
this four-week plan for a leaner,
stronger, and mindful body.
108 Finish Him
Give your muscles the finishing
blow with these workout finishers.
114 George Foreman Grill
The go-to kitchen appliance for
anyone looking to knock the fat out
of their food.
122 Get Your Priorities Straight
Solutions to common problems
lifters encounter in the gym. 114 148
14
48
128 Party On George Bulgarian
Bulggariian
C OV ER: BEN WAT T S / T RUNK A RCHI V E; T HIS PAG E: PER BER N A L; G O H CH A I HIN /A FP/G E T T Y IM AG E S; BR I A N K L U T CH
Banish fat from finger foods with Foreman training
these healthy party bites.
134 The 7% Body-Fat Diet
Strip the fat from your frame with
this eight-week diet plan.
142 Precision Pre-Exhaust
Target muscles in training by per-
forming isolation exercises first.
148 The Bulgarian Method
Learn how to apply this powerlift-
ing system to your training.
154 Mad Scientist Muscle
Use this systematic approach to
spark new growth. SECTIONS
162 Abs in 30 Days
32 EDGE
Follow this program to a T and
2017s top fitness trends; Tiger
shredded abs are just weeks away.
Schulmann is real and ripped;
170 Pumping Iron at 40 Tapouts rebranding; FitCon.
A look back at the greatest film
57 TRAIN
about bodybuilding.
Why your pullups suck; rotational
180 Sasha Banks pulls for full-body movement; know
Make a statement with this WWE your row with CrossFit.
Superstars total-body workout.
73 EAT ON THE COVER
186 Level Up: Biceps What to eat in 2017; healthy
Torch your arms, from pits to wrists, enchiladas; cauliflower five ways; MARK WAHLBERG
with this sleeve-stretching routine. best milk alternatives. /// Photograph by Ben Watts
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FROM THE
CHAIRMAN
FROM THE EDITOR
CHAIRMAN, PRESIDENT, & CHIEF EXECUTIVE OFFICER
David Pecker
New Year, EDITOR IN CHIEF

Shawn Perine
EVP/GROUP PUBLISHING DIRECTOR
Chris Scardino
New You
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Theres no better time than DEPUTY EDITOR Zack Zeigler
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now to plan to be your best. ASSOCIATE EDITOR Andrew Gutman
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ITS THE START OF A NEW YEAR, Yeun Littlefield SALES DIRECTOR
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which is the ideal time for you to stop, take a INTERNS Sifat Mahbub, Rose McNulty
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you, the M&F reader, arent a fly-by-nighter
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Stop making resolutions and make a list of Argentina Australia Belarus Bulgaria Chile Croatia Cyprus Czech Republic Ecuador
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in the past year has been time well spent or
if you could improve upon your gains by Italy Japan Kazakhstan Latvia Lebanon Lithuania Malta Mexico New Zealand
tweaking your routine, your diet, or both. With

the turn of a new year, you have the perfect Paraguay Peru Romania Russia Slovakia South Korea Spain Thailand Turkey
opportunity to really take a step back and

look at all aspects of your fitness protocol Ukraine UAE United Kingdom Uruguay Venezuela
with a wide-angle lens. When you do, you just

WEIDER PUBLICATIONS, LLC, A SUBSIDIARY OF AMERICAN MEDIA, INC.
may find that a fresh start is what you need EXECUTIVE VICE PRESIDENT/CHIEF MARKETING OFFICER Kevin Hyson
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stronger you in 2017. VICE PRESIDENT, CONSUMER MARKETING Ephraim R. Brennan
FOUNDER AND CHAIRMAN EMERITUS

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The information in MUSCLE & FITNESS is intended to educate. Do not substitute it for the advice
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INSPIRING FITNESS
Offscreen, Mark Wahlberg
teamed up with 25-year
GNC veteran Tom Dowd
to launch Performance
Inspired, an all-natural
supplement line focused
on helping everyone
from voracious lifters to
everyday people get fit.
TRUNK ARCHIVE
20 MUSCLE & FITNESS JANUARY 2017 B E N W AT T S

MARK OF
Boston natives recent film, Deep-
water Horizon, is an ideal example
of his ability to inhabit the role of a
hard-working laborer forced into a
crisis when the oil rig he works on in
the Gulf of Mexico explodes. When
Wahlberg stars in a film based on a
true story, you believe it is.
SUCCESS
Besides his considerable talents
as an actor, Wahlberg cements his
credibility in these blue-collar roles
by actually looking like he works for a
living: sporting broad shoulders, thick
arms, cut abs, while displaying the
natural grace and agility of an athlete.
Wahlbergs range and ability to utilize
his physicality to enrich the transfor-
mative demands of his craft are on
> Mark Wahlbergs dedication in the gym has

display in both dramas and comedies,
Wahlberg being one of those rare ac-
translated to significant achievements away tors who can genre skip without miss-
ing a beat. His latest release, Patriots
from the iron. His focus and commitment, Day, where he plays a Boston police
learned as a student of bodybuilding, turned sergeant in the aftermath of the Bos-
ton Marathon bombing, is a role that
him into a Hollywood heavyweight on and fits him like Spanx on a Kardashian.
offscreen. And now hes a supplement industry Wahlbergs reputation as a reliable
performer who chooses his projects
mogul following the success of his all-natural well wasnt built overnight. A bank-
line, Performance Inspired. B Y J I M S C H M A L T Z able star who continues to broaden
his fan base with memorable lead
HE BLUE-COLLAR American hero and supporting roles, Wahlberg has
can be a laughable fraud when pre- the type of biography that might
sented on the silver screen. Often its sound implausible if it were pitched
a casting mistake, where Ken Dolls as a script, and its easy to imagine it
with luscious wavy hair and sculpted someday will be.
cheekbones are passed off as lethal Wahlbergs hardscrabble youth
badasses, when audiences know led him into dark places that
theyre likely to get their hands dirty haunted him for years. As a teenager
only when slicing up shitake mush- roaming the streets of Dorchester,
rooms for their quinoa salads. one of Bostons toughest neighbor-
We like our heroes with sweat on hoods, he was briefly swallowed
their brows and dirt under their up by a criminal underworld that
fingernails; the ordinary manquiet, earned him multiple arrests and a
decentwho performs heroic feats stint in a local juvenile facility. Such
when thrust into extraordinary beginnings rarely end well, but after
situations. The ideal actor for the intervention of a local priest and
such a role may be called a Mark the support of loved ones, including
Wahlberg type. older brother Donnie (who brought
Unpretentious and likable, Mark Mark into New Kids on the Block for
Wahlberg has cornered the market three months), the troubled young
to star in Hollywoods top gritty, man found his way into the jungles
realistic dramas. The 45-year-old of Tinseltown and thrived.
M A R K WA H L B E RG
Wahlberg has starred in a wide range of roles, (clockwise) from an oil rig worker in Deepwater Horizon to a roided-out personal trainer in Pain &
Gain, and as a Navy SEAL in the drama Lone Survivor. Each role was based on a true story.
ODAY, WAHLBERG IS While his faith kept him centered trol who gets in over his head in an
a faith-driven family and humble, Wahlbergs dedica- extortion scheme with fellow meat-
man, a counterintuitive tion to the fitness lifestyle taught heads played by Dwayne Johnson
lifestyle for the creator/ him how small goals lead to larger and Anthony Mackie.
2 0 1 6 L I O N S G AT E EN T ER TA IN M EN T IN C. A L L R I G H T S R E S ERV ED; W EN N U S /A L A M Y; Z U M A P R E S S IN C. /A L A M Y
executive producer triumphs. At first, he wasnt taken Wahlbergs commitment to
of HBO hits Entourage, a program seriously by top critics and cast- the fitness lifestyle led him to
about a sybaritic towel-snapping ing directors when he made the partner with Tom Dowd, a
group of Hollywood bros living the transition to actor, but now hes an longtime veteran of the supple-
dream, and Ballers, a comedy about indispensable part of the Hollywood ment industry, to launch Per-
the excesses of the private lives of elite as an Oscar-nominated performance Inspired, a brand that
professional football players that former (The Departed) and executive produces all-natural workout
stars Dwayne Johnson. producer (Boardwalk Empire, and recovery supplements. Cur-
Wahlbergs quick rise after his Lone Survivor). rently on Performance Inspireds
hoodlum days is just the type of Even when duking it out with an roster are pre-workout and whey
sudden fame that leads to TMZ- anthropomorphic teddy bear (Ted protein, but expect protein bars, a
documented perp walks, but he and Ted 2), Wahlberg displays an post-workout BCAA, and cre-
didnt pull himself out of the mean athleticism unusual for A-listers, and atine in the near future. PIs goal
streets of Boston to lose himself in his bulging, sculpted arms are a key was to remove the guesswork for
the narcotic haze of Lohanville. He sign that his muscularity isnt just for everyday lifters by avoiding the
learned the hard way that life is not show. (See the arm routine on p. 24.) use of any synthetic ingredients or
to be wasted; its to be lived to the A student of bodybuilding, Wahl- misleading claims. In other words,
fullest with an emphasis on working berg has long admired the simplicity Performance Inspired is a supps
your ass off to make the most of of great, hardcore workouts, eschew- company created by a gym rat that
your potential. ing boutiques, boxes, and WODs for can help ordinary guys to achieve
Many of those lessons he absorbed old-school weight training. It was a extraordinary feats in the gym.
in the gym. Success isnt a lightning passion most evident in the film Pain Wahlberg is once again playing
bolt from the sky; its an accretion of & Gain, where Wahlberg played a the hero, a role we hope he contin-
daily achievements. bodybuilder with a heart of Wins- ues to play.
22 MUSCLE & FITNESS JANUARY 2017

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GUNS LIKE
MARK WAHLBERG STARTED lifting weights in the 1980s, a time
when training circulated around the techniques and information of
golden-era bodybuilding. In this case, ignorance was bliss: One of the
WAHLBERG
things they discovered was that working a muscle more often made it
grow faster, but hitting it too often caused a plateau. Thats all there
was to it. This program offers a combination of frequency and volume
thats just right and harkens back to the kind of straight-up 80s
bodybuilding that gave Wahlberg the physique hes still known for
> Build your bis and 30 years later.
tris three times as fast DAY I : BACK &

to get guns like your TRICEPS
favorite action star. 1

BY SEAN HYSON, C.S.C.S. /// ONE-ARM
PHOTOGRAPHS BY DUMBBELL
JAMES MICHELFELDER DEADSTOP
ROW
Sets:
ets: 3 Reps: 810 (each
How It Works side)
de) Rest: 60 sec.
The bis and tris are Place one hand on
small muscles so they a bench and hold a
dont require a lot of dumbbell in the opposite
work to grow. Hitting hand. Stagger your legs
them with fewer sets and bend your torso so
allows you to train them its parallel to the floor.
more oftenin this Row the dumbbell back
program, three days to your hip. Lower it
a week. Weve snuck with control to the floor.
Pause a second, then
some triceps work
begin the next rep.
into the back workout,
some biceps training
into the chest day, and 2
then a little of both LAT
muscles in the shoulder
workout. Its more work
PULLDOWN
Sets:
ets: 4 Reps: 1012
than your arms will be Rest:
est: 60 sec.
used to but spread out
With an outside
enough so that they
shoulder-width grip, pull
can recover fully and
bar to your collarbone.
come back stronger
Allow the weight to pull
for each workout. By you slightly forward and
not doing too much on stretch your lats at the
any one day, you stay top of the lift.
fresh each workout and
leave more time to work
your arms hard each 3
session. RACK PULL
Sets: 3 Reps: 8
Rest: 90 sec.
Directions
Set a barbell on the
Perform each spotter bars of a power
workout (Day I, II, III, rack or on mats high
and IV) once per week. enough that when you
Rest a day between the load the bar with plates
first two workouts and it comes up to just below
perform days III and IV your knees. Stand with
on back-to-back days. feet hip-width apart
Exercises marked A and bend your hips
and B are alternated. back. Grasp the bar
So youll do one set of just outside your knees
A, rest as prescribed, and, keeping your lower
then one set of B, rest back in its natural arch,
extend your hips to
again, and repeat until
lockout.
all sets are completed.

GU N S L I K E WA H L B E RG
4 5
ROPE INCLINE
PUSHDOWN LYING
Sets: 3 Reps: 1520
Rest: 60 sec.
EXTENSION
Sets: 3 Reps: 11012
Attach a rope handle to Rest: 60 sec.
a cable station and hold Set an adjustable bench
an end in each hand. at a 30-degree incline.
Extend your elbows, Hold an EZ-bar with
pushing the handle hands at shoulder width
down and away from and lie back against the
your body. bench. Press the bar
overhead and then
let your arms drift
behind your head.
Bend your elbows,
lowering the bar behind
your head and then
extend them.
YOU CAN TRAIN

ARMS THREE
DAYS A WEEK.
MORE STIMULA-
TION LEADS TO
MORE MUSCLE.
DAY II: CHEST

& BICEPS
1
INCLINE
DUMBBELL
SQUEEZE
PRESS
Sets: 3 Reps: 810
Rest: 60 sec.
Set an adjustable bench

to a 30-degree angle
and lie back against
it with a dumbbell in
each hand. Press the
dumbbells into each
other and keep the
tension as you lift them.
2
MACHINE
PRESS
Sets: 3 Rep: 1215
Rest: 60 sec.
Set up on a chest press

machine so that the
handles are level with
your chest. Press the
weight and make sure
you feel a stretch at the
bottom of each rep (but 3 PUSHUP ON BOXES
dont let the machine Sets: 2 Reps: As many as possible Rest: 60 sec.
drive your arms back Place your hands on boxes or mats that raise your torso a few inches
too far; protect your off the floor. Get into a pushup position and perform pushups so that
shoulders). when you lower your body down you feel a greater stretch in your pecs.
GU N S L I K E WA H L B E RG
4
INCLINE
DUMBBELL
FLYE
Sets: 2 Reps: 15
Rest: 60 sec.
Lie back on an incline

bench holding a dumb-
bell in each hand over
your chest. Spread your
arms apart and lower
the dumbbells out to
your sides until you feel
a stretch in your pecs.
Squeeze your pecs as
you bring the weights
together again.
5 6
SEATED INCLINE
BARBELL DUMBBELL
CURL CURL
Sets: 3 Reps: 1012 Sets: 2 Reps: 810
Rest: 60 sec. Rest: 60 sec.
Hold an EZ-bar with Adjust the bench to a
hands at shoulder width 60-degree incline and
and sit on a bench or sit against it holding
seat. Curl the weight up dumbbells with your
and lower until the bar arms extended at your
is about to touch your sides. Curl the weights
legs; curl again. The without letting your
range of motion is upper arms move
about half that of a forward.
normal curl.
DAY III:
LEGS & ABS
1
LEG CURL
Sets: 3 Reps: 15
Rest: 60 sec.
Set up on a leg curl

machine and make sure
your knees are aligned
with the axis of rotation.
Curl the weight until
your hamstrings are
fully contracted.
2
FRONT
SQUAT
Sets: 4 Reps: 810
Rest: 90 sec.
Rest bar across your

shoulders. Raise elbows
KEEP YOUR until your upper arms
ELBOWS are parallel to the floor.
POINTED Take bar out of the rack,
FORWARD, step back, and set feet
AND THE BAR at shoulder width with
WILL STAY toes turned slightly out.
BALANCED. Squat as low as you can.

Powered By:
100%
3A 3B 4A 4B
REVERSE ROMANIAN BODY SAW ONE-ARM
LUNGE DEADLIFT Sets: 2 Reps: 815
Rest: 45 sec.
FARMERS
Sets: 3 Reps: 1015 Sets: 3 Reps: 810
WALK
CHICKEN
(each leg) Rest: 60 sec. Rest: 90 sec. Get into pushup position
Sets: 2 Reps: Walk for
Hold a dumbbell in each Hold a barbell in front on the floor and rest 30 seconds (each side)
hand and step back. of your thighs. Keeping your feet on sliders. Rest: 45 sec.
PROTEIN
Lower your body until your lower back in its Bend your elbows to
Hold a heavy dumbbell
your rear knee nearly natural arch, push your rest your forearms on
in one hand and walk as
touches the floor and hips back and lower the floor. Brace your
quickly as you can. Keep
ISOLATE
your front thigh is your torso until you abs and push your body
your shoulders back
parallel to the floor. feel a stretch in your backward so your legs
and chest out. Avoid
hamstrings. Extend your slide straight back.
twisting or bending to
hips to return to the Go until you feel your
one side.
abs are about to lose
21 0
start position.
tension, and then pull
your body forward
again. Thats one rep.
DAY I V: SHOU LDERS & A R MS g g

1 2 3
Protein Sugar
INCLINE SIX-WAY SHOULDER BRADFORD
REVERSE RAISE PRESS
FLYE Sets: 3 Reps: 10 Rest: 60 sec. Sets: 2 Reps: 8
Rest: 60 sec.
Sets: 3 Reps: 20 Sit on a bench holding a dumbbell in each hand.
Rest: 60 sec. Raise the weights out 90 degrees to your sides, Hold a light barbell with
Set a bench to a then bring them in front of you to point straight hands outside shoulder
30- degree angle and lie ahead. From there, raise the weights overhead. width. Press it over
on it chest-down hold- Now reverse each direction, bringing the weights your head but dont lock
ing a dumbbell in each in front of you, out to your sides, and then back out your elbows. From
hand. Raise your arms down at your sides. Thats one rep. there, lower barbell
out 90 degrees, squeez- behind your head but
ing your shoulder blades dont go so low that
together. you feel your shoulders
relax. Continue alternat-
ing presses in front of
and behind your head. A
press in each direction
equals one rep.
NEVER USE 4A
MOMENTUM. CROSS-
LIFT THE
WEIGHTS, BODY CURL
DONT SWING Sets: 3 Reps: 810
Rest: 45 sec.
THEM.
Hold a dumbbell in each
hand in front of your
body with your palms
facing you. Curl one
dumbbell up and across
your body until your
palm is over your chest.
Flex for a second. Lower
and curl the other side.
4B
BENCH DIP
Sets: 3 Reps: As many
as possible Rest: 45 sec.
Place your hands on

a bench and extend
your legs on the floor in
front of you. Take three
seconds to lower your
body until your upper
arms are parallel to the
floor. Press your body I N N O VA T I V E N U T R I T I O N
back up.
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STAR POWER ASS KICKER THE ARNOLD FIT BIZ
MSNBCs Thomas Roberts is the A bully turned Tiger Schulmann into Witness the raw strength of Tapout rebrands itself to dominate
anchorman in the gym, p38. the deadliest man on the planet, p42. powerlifting at the Arnold, p48. athleisure apparel, p50.
M&F 17
THERE ARE MORE THAN 36,000 GYMS
in the country, more than 55 million gym
members (regardless of if you actually go),
and 275,000-plus personal trainers. (The
overcaffeinated ones who answer their
The fitness, health, and own questions are part of this.) After
careful consideration, serious number
wellness trends that
KUPICOO/GETTY IMAGES
crunching, and downing countless protein

will dominate 2017. shakes to keep us fueled up, we ditched all
BY THE EDITORS methodology and relied on just two things
to create this list: What we heard in the
gym and the feeling we have in our guts, or
more appropriately, six-packs.

GEAR UP
WEARABLES
n Forget about that watch that
isnt used for telling time.
Eggheads are creating smart
clothingor biometric garments
that can do things like monitor
your running cadence and pelvic
rotation, track your breathing,
and detect intensity and muscle
effort while you train.
AIRDYNE/KEISER GET DIRTY

n Airdyne bikes and Keiser
functional trainersair-powered OCRS
machines that remove inertia
are used by strength and n You already became one tough mudder. Now its time to battle like a frog
conditioning coaches to prep and compete like a Spartan. New course designs and OCR-specific training
athletes. The harder they work, is whittling out the weak competitors to focus on the more dedicated,
the more resistance theyll intense, and team-oriented athletes who want to prove they can survive
encounter, perfect for raising freezing water, climb rope walls, and crawl through any muck and mire.
power production in the body.
KINSTRETCH
WEAR
RELAX n Sounds like something
WORKOUT
F R O M T O P L E F T: VA D Y M D R O B O T / A L A M Y; L E E H O LT; C H R I S T I A N H A R D E R / I N S C A P E
youd want to do to your

CLOTHING MINDFULNESS little brother, kinstretch
based on Dr. Andreo
n Become one with your
n Brands like Lululemon and Spinas Functional Range
body through meditation.
Rhone have sparked other Conditioningwill open
Studies have shown that
brands to up their game when your eyes to how your
practicing mindfulness for
it comes to the style and body is meant to move.
just a few weeks can
function of their clothing. More than just stretching
improve your immune
Brands like Tapout, New out your joints, kinstretch
system, lower stress levels,
Balance, RYU, and Patagonia focuses on body control,
fight obesity, and even
have also started creating flexibility, and range of
lessen hostility in prisons.
hybrid apparel that looks sleek motion and can help
And we all know how jacked
enough to wear when youre at prepare you for running
inmates can be.
work with Jim and perform and strength training.
when its time to hit the gym. Take that, yoga.
SOCIAL MEDIA Go to muscleandfitness.com for the latest in training, nutrition, and supps.
facebook
.com/muscle @muscle_and_
@muscle_fitness andfitnessmag fitness musclefitness
BRAIN STIM, GROUP CLASSES, AND MORE

EDGE M&F 17
JOIN
GROUP
TRAINING
n No longer seen as
a lackluster substi-
tution for guys
whod rather skip
the gym, the rise of
boutique gyms has
allowed group train-
ing to become more
granular. From
CrossFit-style
MetCon classes to
sports, agility, and
speed training to
hardcore boot
camps to OCR and
Ninja Warriorstyle
training programs,
group fitness has
evolved since
Zumba in the 90s.
INJURY PREVENTION
n Last year was all about cryotherapy chambers. Whats next? A greater focus on preventive exercises and
methods to protect joints and tendons. Most strength programs[dont teach] the body to control muscles as a
complete system, says Matt Unthank, C.S.C.S., who uses Crossover Symmetry, a shoulder-injury-prevention
method that targets the sequencing and layering of movements to get everything to work together in sync.
TRAIN
LIGHTENING
THE LOAD
DA H L P H O T O/A L A M Y; S TA R A S / G E T T Y IM AG E S; D U S T IN S N IP E S
n Howw much do you bench,

RECOVER bro? The
he best answer might be,
Who cares?
ares? A number once
BRAIN STIM seen ass an, ahem, benchmark
for strength
ength has been proven
n Muscle stim treats muscle to be ann ego massage. Last
pain and stiffness. Brain stim year a study in the Journal of
sends electrical pulses to the Appliedd Physiology found that
motor cortex and has been lifters put on a 12-week
LIGHTEN UP
shown to improve athletic Training with programam of either heavy or
performance: Athletes who lighter weights light/moderately
moderately heavy
wore a Halo Sport device will yield the workoutsuts saw no significant
for two weeks increased same results as differences
ences between the
going heavy.
lower-body explosiveness two groups
roups in terms of
by 12%. muscle e strength and size.

EDGE M&F 17
TRAVEL
MOVE IT HOTEL GYM

UPGRADES
BATTLE n Hotels are realizing
ROPES guests want to stay fit and

the gyms that they have
on-site are just not equipped
n Typically associ-
for the demand and what
ated with sports like people are looking for
mixed martial arts nowadays, says Christianne
and football, battle Phillips, director of mind and
ropes have tremen- movement at 1 Hotel in Miami,
dous carryover to which features the first-ever
the general popula- Spartan Gym. Hotels are also
now boasting wellness
tion and are showing
advisory boards that create
up at more commer- customized workouts and
cial gyms. They organize runs.
are a great way to
increase your energy
expenditure and
upper-body strength DECODE
while improving the
range of motion in YOUR DNA
your joints, says n Before you start training to
Eric Pellini, a Tier X get your body cut, ripped, and
trainer for Equinox in shredded, find out if your body
Greenwich, CT. can actually become cut,
ripped, and shredded.
Battle ropes are
At-home DNA testing kits
here to stay in analyze your spit to determine
2017and if a six-pack is even achievable
beyond. and reveal which parent to
blame for any shortcomings.
Dan Reardon, Fitness Genes
co-founder, says everyone is
looking for the edge when it
comes to fitness and body
composition. This is a way for
men to be more muscular and
cut while living a long and
healthy life.
LIFT STRONG
STRENGTH EXPLORE
TRAINING
n Body-part splits
FITNESS
ON-DEMAND
EDG AR ARTIG A; JASMINKO IBR AKOVIC/AL AMY
have a place in training,

but so does full-body n With the success of
strength training, ClassPass and FitReserve
which is often omitted. two services that allow
Full-body movements you to explore a variety of
work more muscle gyms or classes without a
groups with a greater long-term commitment
variability and anticipate more apps and
intensity, leading to websites that encourage
a better physique, exercise diversity when you
explains Pellini. have that urge to lift whether
at home or on the road.

COMBINE
CLASS
MASH-UPS
n SoulCycle paired
indoor cycling with
dancing and it
became a cult. No
interest from our
MR BI G PH O T O G R A PH Y/ G E T T Y IM AG E S; G L A S SH O U SE IM AG E S /A L A M Y
gym dwellers there.

However, were
down to try out
classes that
combine HIIT cardio
and Pilates (PHIIT) or
Tabata and yoga LISTEN
essentially, anything
that presents a WIRELESS
challenge and allows
us to get stronger
HEADPHONES
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EDGE STAR POWER
OWER
TUNE IN
TUNE IN
Thomas Roberts is
the host of MSNBC
Live with Thomas
Roberts, 1 p.m. ET
MondayFriday.
Anchorman
MSNBCs THOMAS ROBERTS sets a
chicken. About five years ago, he
got serious about fitness.
Its become a healthy addiction,
he says. I cant live without it.
With help from Sebastian Morel-
Ferreira, trainer and co-founder of
powerful example every day, both in the The Pack Outdoor Gym, Roberts
gym and on television. BY MIKE HAMMER has adopted a high-intensity
training regimen that has enabled
WHEN AWARD-WINNING I was overweight in college220 him to renovate his physique.
journalist Thomas Roberts entered pounds, says the 6'2" Roberts, Sebastian kicked my ass and
the news industry 20 years ago, a who now tips the scale at a lean challenged me, and then I began to
TV producer asked him whether he 205 pounds. see the results I really wanted,
had it in his gut to take on the After graduating from Western says Roberts.
challenge of becoming a news Maryland College (which is now Adds Ferreira: Thomas pours
anchor. As his successful career known as McDaniel College) in himself into his workouts the same
has proven, he absolutely did, but 1994, Roberts dropped 30 pounds way he does with his work.
it was the size of his actual gut in a month simply by cutting out Hes superbusy, so we train in
that drove him to get in shape. booze and eating lots of boiled the gym in his apartment [building]
38 MUSCLE & FITNESS JANUARY 2017 JAY S U L L I VA N

EDGE STAR POWER FOLLOW Roberts on Twitter and
Instagram: @thomasaroberts
Roberts travels with

a jump rope and has
workouts he can do
in his hotel room
to help him stay on
track while hes on
the go.
Monday through Friday before he limited equipment, so Thomas I was proud of who I was and
starts his day. always travels with a TRX to do finally felt that I had nothing to be
A downside of Roberts demanding back, core, biceps, and triceps. ashamed of, says Roberts, who
schedule is that it can often present Hes been completely committed came out in 2006. I want to shine
GROOMING BY CHRISTIE CAIOLA; COURTESY OF ABC
an obstacle regarding nutrition. to his workouts and is always a light on areas that are under-
I never know when Ill eat a meal, focused on meeting a challenge. covered. I dont want to shy away
he says. Food isnt on the mind when And its not just in the gym where from it.
Im in a breaking news setting. Roberts has done some heavy Last year, Roberts on-air efforts
While covering the 2016 presiden- lifting or met challenges. As a earned him an Emmy Award for
tial election, Thomas was on the journalist, he became the first NBC News and MSNBCs coverage
road often. But he never let the openly gay evening news anchor of the Supreme Court decision on
heavy travel serve as an excuse to on network television when he same-sex marriage.
skip out on training. anchored a broadcast of NBC After 20 years as a journalist,
We worked out a program he Nightly News in 2015 and has Roberts still has that feeling in his
can do in a hotel room, Ferreira become a powerful spokesman for gut. That gut, though, is a whole lot
says. [The hotel gym] usually has equal rights. smaller nowadays.

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EDGE OLD-SCHOOL ASS KICKER
Eye of the Tiger

Not just the name
of a school, TIGER TIGER BEAT
SCHULMANN is Schulmann,
54, trains
real. And hes been and stretches
five days
schooling the world in per week.
martial arts since he

was 9 years old.
BY BOB GUCCIONE JR.
WHEN DANIEL SCHULMANN

was 9 years old, his older brother
was badly beaten by two bullies
and had to crawl home with a
broken leg. The next day their
father registered both boys in a
Kyokushin karate school, in Spring
Valley, NY. Daniel was a natural,
and although his older brother gave
it up, Daniel excelled. He was
awarded a black belt by the time
he was 12 and perhaps more
providentially, a nickname, Tiger,
from his sensei, for being so
ferocious.
When the family moved to
Quakertown, PA, Daniel had to
travel more than three hours to
Fairfield, CT, to train with his
master, Shigeru Oyama (whos
known for successfully completing
the 100-man kumite, defeating 100
consecutive black belt opponents
in full-contact matches). The
journey took him through New York
City, where he would walk through
then-seedy Times Square and
watch previews of Bruce Lee
movies on small screens outside
cinemas playing the films. opponents in competition, winning this day, at 54, he teaches five
In 1979, at just 17 and 135 pounds, most, and was the North American days a week, including training all
he represented the USA at the Mas Oyama Full-Contact Karate the schools instructors. Originally,
World Open Karate Championships champion for six straight years, he taught just traditional karate,
in Tokyo. He won his first fight by from 1979 to 1984, when he but like every businessman,
KO, but lost the next by decision. retired. Schulmann realized he needed to
There were no weight classes at At 22 years old, Schulmann branch out his offerings.
the tournament, and he was the opened the first of what has After I watched the first UFC, I
youngest and lightest competitor. become a chain of Tiger Schul- stopped teaching forms, weapons,
In total, he fought more than 100 mann Martial Arts schools, and to wood breaking, all these things
42 MUSCLE & FITNESS JANUARY 2017 M. CAMPANA

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EDGE OLD-SCHOOL ASS KICKER
that are unnecessary, he says. I its boxing. When it comes to to achieve anything in life,
thought, Why are we doing all kicking, Muay Thai is the best for Schulmann has a simple belief.
these things? Why are the UFC low kicks, to take away someones You have to have a nonquitting
guys winning? Because what they foundation. When it comes to high spirit and self discipline, which
were practicing was reality, what kicks, its a combination of karate, is the thing I teach the most. If
happened in a real fight. taekwondo. When it comes to martial arts is going to teach
It transformed his thinking to takedowns or to prevent you anything it is how
train in things that actually work.
In six months, I can take a kid
takedowns, I think
freestyle wrestling
GET to be comfortable in
an uncomfortable
whos getting bullied and make and Greco-Roman SCHOOLED situation, and to not
Schulmanns 46
sureby training him in real fight style wrestling, give up.
locations offer
situationshe can have enough which is upper body seven adult One such situation
confidence in himself to stand up only, are the best for classes, including is being in a street
and not get bullied anymore. a real street fight. gymternative fight.
He doesnt believe in one martial When you get to the and fitness. You have to know
art being more special than ground, its pretty what its like to get hit.
another. obvious that Brazilian You have instructors out
I believe its the person who jiu-jitsu has to win. In Roman there who never had a real fight.
does the art form. When you look and Greek times, they fought to They say, Just hit a guy in the groin,
at the overall picture of MMA, what the death, and had strangleholds, and hell go down. Well, in a fight,
are the best hands you can learn? like jiu-jitsu does. when the adrenaline is pumping,
Its not kung fu, and its not karate, Whatever the form or activity, that doesnt always happen.
Instructors at Schulmanns
schools also offer guidance
regarding diet and nutrition.
We have a program at Tiger
Schulmann called EAT (Eat And
Train) for life that was created to
teach students how to adopt a
healthy lifestyle that includes
proper nutrition and consistent
training. I live that program every
day of my life.
If youre eating lousy and dont
have energy, theres a reason. If
youre eating properly, youre going
to have all kinds of energy to train.
Its all about nutrition.
He also trains five days per
week. Each workout lasts about
75 minutes with 45 minutes of
kickboxing (bag training, mitt work,
and light sparring), followed by 10
sets of pushups or 45 minutes of
no gi jiu-jitsu, followed by 10 sets of
pullupsalternates between
kickboxing and jiu-jitsu. The session
ends with 15 minutes of stretching.
The only way youre going to get
in shape is if you enjoy what youre
doing. In my schools, people enjoy
going because they are learning an
art, theyre perfecting it, and
getting in shape.
TSK ARCHIVES
And if youre wondering, he

FIGHT CUB Tiger, sporting a mustache at 17, with his younger brother Ron, 15, when he first never came across the bullies who
started teaching martial arts to his friends at his parents motel in Pennsylvania. beat up his brother. Lucky guys.

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and became determined to pursue

ROLLING ALONG
Freeman trains on being a cross-country skier.
his roller skis for Freemans persistence, along with
off-season cardio,
at least 27.5 miles better glucose monitors and
per session. improved insulin, proved the doctors
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of meditation, yoga, and calming
musichigh stress levels can spike
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energy expenditure.
Freeman, 36, spent the past 16
years becoming one of the top skiers
in the world. He captured 17 U.S.
Championships and is now prepping
for the 2018 Winter Olympics, his
fifth, and more than any other
American cross-country skier.
Despite the reality that hes past his
prime, his training is relentless.
Freeman logs more than 800
hours of cardio per yeara
27.5-mile session on roller
skis (pictured) is normal,
and on his intense days, he
ramps the mileage up to 50
or 60 unless hes cycling,
then its 100. He barely touches
weights, except for some core
work, but youd never guess by
looking at him. His shredded phy-
Sugar Rush
sique is the product of razor-sharp
focus and meticulous nutrition. His
daily caloric intake ranges, depend-
ing on his workouts, between 3,000
and 6,000. Because he has to control
his insulin levels, Freeman sticks with
Diabetic skier KRIS FREEMAN trains to make low-glycemic, protein-based foods,
his fifth Winter Olympics. BY ANDREW GUTMAN using carbs strategically to manipu-
late his blood sugar.
AT 19 YEARS OLD, KRIS incurable but treatable. Still, doctors Im always running a math equation
FREEMAN passed on a full ride to were skeptical and told Freeman a in my head as far as how much
ZACH CALDWELL; MARK SWIRSK
college to train with the U.S. ski team career as a skier was over. insulin I need, how much glucose is
in Park City, UT. Twelve weeks into I was crying, I was in shock, and coming on, how much further do
training, high blood-glucose levels really terrified, says Freeman, who I have to go, explains Freeman.
found during his routine blood test decided to stay in Utah to train. I Spontaneity is not an easy thing
led to a diagnosis of type-1 diabetes. didnt know anything about diabetes. with [diabetes], but with a little bit of
The condition, in which the pancreas Between training sessions, he planning Ive pretty much proven you
produces little to no insulin, is educated himself about the disease can do anything.

I DUG DOWN DEEP TO
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EDGE ARNOLD CLASSIC
SSI
Power Hungry
C O UR T E SY A R N O L D S SP O R T S FE S T I VA L
Gyms might frown upon it, but powerlifting is growing in
popularity and is fully embraced at the Arnold. BY STEVE DOWNS
ORIGIN RULES WHAT WHY ITS COOL
Powerlifting started to Performance rules in Youll see many types of In 2016 fans witnessed
gain traction when lifters powerlifting are fairly physiques across multiple 228-pound Matt Minuth
in the 1950s and 60s simple: Three single body-weight divisions. bench 870 pounds,
wanted something heavier attempts each in the Lifters who use support- equipped.
than the Big 3 Olympic squat, bench press, and ive clothing or wraps are
liftspress, snatch, and deadlift are allowed in called equipped, and
clean and jerk (the press either a standard meet or those who shun such gear
was dropped in 1972). In a single lift meet (bench or are called raw. Equipped
DONT
1964, the first truly deadlift contest). Each lifters have predominated,
MISS IT:
See the Arnold
national powerlifting attempt is heavier, and and it was impossible to Classic Powerlifting
championships took place the max weight deter- know how much help the at the Arnold Sports
in York, PA. Today there mines the winner. Each of gear provided. But today Festival in Columbus,
are multiple sanctioning the three lifts has its own the tide has turned and OH, from March 25,
2017. More info:
organizations, the largest rules, which vary among raw lifting is becoming arnoldsports
of which is the IPF. organizations. more popular. festival.com

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The brand is expanding its reach into the world
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WHETHER YOURE A LIFTER, hoodies, and compression gear WWE Superstars like John Cena (above) and
Dolph Ziggler (top) train in Tapout gear now
runner, CrossFitter, or an athlete, with a goal to make them even more that its become WWEs official training partner.
youve likely noticed that your favorite performance-friendly and accessible.
gear is usually the stuff thats com- In 2015, Tapout entered into a
fortable, performs well in the gym, joint-venture with WWE to further its includes an even greater focus on
and looks great (the 42% increase in commitment to fitness. fitness: Footwear, accessories,
sports apparel sales over the past As WWEs official fitness and eyewear, energy drinks, and equip-
seven years is proof youre not the training partner, Tapout is worn by ment are all in the works. And Tapout
only one who feels this way). WWE Superstars during their rigorous Fitness Gyms are already open in NYC,
Finding shirts or shorts that match training regimens, says Casey Collins, California, Georgia, and North Carolina
2016 WWE INC. ALL RIGHTS RESERVED
that criteria can be tough. Tapout feels WWE Executive Vice President, with another eight to 10 locations set
your pain. Once known primarily as a Consumer Products. Getting instant to open throughout 2017.
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TO STAY ON TOP I HAVE TO BE
BIGGER &
STRONGER
THAN THE REST
VERNON DAVIS
CHAMPION ALL-PRO TIGHT END, WASHINGTON
@vernondavis85
Read Vernons story at
MUSCLETECH.COM
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5 Reasons to
Attend FitCon
Cross the Pond
GET FIT
FitCon takes place
April 2123 at the
Olympia London
exhibition venue.
in April to attend More info:
fitcon.co.uk
the U.K.s biggest
fitness convention.
BY ROSE MCNULTY
1 MEET NEW ENTHUSIASTS

Its the U.K.s leading fitness
expo, where fitness enthusiasts
who share an insane drive to get
bigger and stronger meet, exchange
ideas, and mingle with industry icons.
2 SEE THE FUTURE

Top-tier brands like Quest
Nutrition, Nutrex, and ProSupps
will have their latest and upcoming
offerings on display.
3 HOARD FREE STUFF

Youll get lots of freebies
as you make your rounds through
the centers 160,000-square-foot
space, including samples of the
newest supps and cool
swag from some of the best
brands in the industry.
4 GREET YOUR IDOLS

Snag photos and autographs
from fitness legends such as eight-
time Mr. Olympia Ronnie Coleman
and Aesthetix Era founder and
fitness model Sergi Constance.
JOS KAFOE (2); KEVIN HORTON
5 STAY ON TRACK
You wont need to cheat on this
vacation. The FitCon Food Court will FITNESS CELEBRITIES
have healthy meal options, including If nothing else, fans should leave FitCon more
protein pancakes, smoothies, and motivated than before after meeting icons
such as Simeon Panda (top), Ronnie Coleman
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INSTANT MUSCLE ABS & CORE BODY WEIGHT CROSSFIT
TRAIN
R N
Destroy your upper back with the Build midsection strength while saving Train multiple planes of movement Row, row, row your way to a leaner,
dumbbell clean and press, p60. your back with this KB move, p62. with this one rotational pull, p64. well-conditioned body, p68.
BUILD MUSCLE, BURN FAT, PERFORM

FORM BET
BETTER
5
Reasons
Your
Pullups
Suck
Bad news. s Your pullups
ul might
be letting you down
w when
it comes to building
ng strength
and size. Heres how
o to fix them.
BY LEE BOYCE,
CE, C.S.C.S.
5 MISTAKES, 5 FIXES
TRAIN FORM CHECK
THE PULLUP IS ONE OF half-rep pullups that reduce your Failing to pre-engage the lats will
the best body-weight exercises muscles time-under-tension and result in more help from your arms
for adding upper-body mass allows more biceps activation. The and shoulders.
and strength. But just because dead hang is a reset that pre-engag-
youve been doing them since P.E. es your lats before pulling. Add even YOURE NOT
doesnt mean your mechanics are more difficulty by including a ARCHING YOUR BACK
on point. Here are the five most one-second pause at the bottom. Stop being such a stiff. Arching
common pullup mistakes and your back enables the spine to
how to avoid them. YOURE NOT extend and allows your thoracic
ENGAGING YOUR LATS region to open up. This forces your
YOURE NOT STARTING Before you begin, lower your shoulder blades together and
FROM A DEAD HANG shoulders, raise your rib cage, and recruits more of your upper back.
Lower yourself to a dead-hang elongate your neck. Doing so puts
positionhanging with arms your body in an advantageous YOURE PULLING PAST
straight and your feet suspended. mechanical position that allows for YOUR CONTRACTION
Skipping this step means youre doing better target muscle activation. We often advise that your chin
should pass the bar at the apex of
the movement, but that might not
work for your body. Its OK if you
feel a peak contraction when your
eyes or nose reach bar height
rather than your head or neck.
Discover when you feel the
contraction and use that as your
benchmark for all of your reps.
YOURE KIPPING
Kipping, or using momentum,
is an easy way to do more reps
without fully activating your back
muscles, but you risk damaging
your shoulder joints as a result of
the constant swinging. This has
no carryover to your strict pullup.
For the best results, stick to the
basic pullup and execute each
rep with control.
THE WORKOUT
The Reverse Ladder Pullup: Total 10 pullups
per set using a combination of positive
(concentric) reps and negative (eccentric) reps.
To perform an eccentric rep, assist yourself
PULLUPS (using a box or step) to the top position, or just
jump up. Then slowly lower yourself to a dead
VS. CHINUPS hang. Aim for a five-second descent. If you can,
Chinups place more complete two rounds.
emphasis on the bis, SETS + REPS TIME
rhomboids, and inner
PREVIOUS PAGE: GET T Y IMAGES
lats. Alternate them 10 Concentric 6090 sec.

with pullups weekly
8 Concentric + 2 Eccentric 6090 sec.
for complete back
development. 6 Concentric + 4 Eccentric 6090 sec.
4 Concentric + 6 Eccentric 6090 sec.
2 Concentric + 8 Eccentric
58 MUSCLE & FITNESS JANUARY 2017 DUSTIN SNIPES

TRAIN INSTANT MUSCLE
Mr.
Clean
Dumbbell cleans are
more fun to do than
face-pulls or rear-delt
raises and allow you
to work your delts
using lighter weights
than the traditional
barbell version.
BY SEAN HYSON, C.S.C.S. FINISH
STRONG
Perform the dumbbell
clean for three to four
HOW TO DO IT sets of 10 to 15 reps
DUMBBELL at the end of an upper-
CLEAN body or bench-
press workout.
Hold a light dumbbell in each

hand, brace your core, and bend
forward at the hips a few degrees to
generate momentum.
Explode to an upright position,

shrug your shoulders, and rotate
your elbows forward, as if doing a
power clean. Catch the momentum of
the weights at shoulder level so it looks
like the bottom position of an overhead
press. Then turn your palms to face
inward and lower the dumbbells as if
you were doing a hammer curl.
QUICK TIP You can add a press at

the end of the clean to make it a more
complete shoulder-builder, or focus on
the clean alone to work the rear delts,
upper traps, and rotator cuffs in a
GROOMING BY CHRISTIE CAIOLA
new way.
FOR
R MOR
MORE
RE training tips
and technique tweaks, visit
muscleandfitness.com/workouttips
60 MUSCLE & FITNESS JANUARY 2017 JAY S U L L I VA N

TRAIN ABS AND CORE FOR MORE ab-shredding workouts,
visit muscleandfitness.com/abs
Press Relief
Combine a squat with a press-out to build
HOW TO DO IT
KB PRESS-OUT
Select a light kettlebellthis
exercise places stress on the
more core strength while relieving stress shoulders and lower back, two areas
on your shoulders and lower back. that are susceptible to injuryand
grasp the handle with both hands,
BY ANDREW GUTMAN holding the weight at your chest.
THE KETTLEBELL press-out, a causes your anterior and posterior With your weight on your
heels, sink back into a squat.
progression of the goblet squat, core muscles to work harder,
places extreme tension on the explains David Otey, C.S.C.S., a
Keeping elbows in, slowly
quads and core. personal training manager at press the weight straight out.
As you press the kettlebell out, Equinox. Your body wants to keep With your eyes focused on the top of
the increasing distance places the spine safe, so its forced to the handle, draw the weight back to
more torque on your torso and recruit more muscle. your chest. Stay in squat position.
62 MUSCLE & FITNESS JANUARY 2017 BETH BISCHOFF

TRAIN BODY WEIGHT FOR MORE body-weight
routines, visit muscleandfitness
.com/body_weight
STAY ON
THE BALL
When performing
the rotational pull,
shift your weight to the
balls of your feet
for better control and
proper weight
distribution.
Starting Rotation
Tax your entire upper body by adding a twist to the TRX row.
WHAT IT IS WHY IT WORKS THE WORKOUT

EXERCISE REPS
A FIVE-EXERCISE, five-round TRAINING MULTIPLE muscle
One-arm TRX 10
circuit that focuses on full-body groups at the same time is more Rotational Pull (each arm)
pulling exercises. The one-arm efficient than honing in on just one.
rotational pull hits the arms, back, So consider ditching the biceps TRX Squat Curl 10
core, and shoulders as you work to curls and cable rows on your next TRX Low Row 10
stay in control while completing the pull day and instead move through Hand Walkout 3
movement; TRX squat curls target different planes of movements
the biceps; hand walkouts chal- that will recruit more muscles, Mountain Climber 50 (each leg)
lenge core stability; and mountain burn more calories, and build
climbers ensure that your heart total-body strength. ANDY McDERMOTT
rate never dips. is a personal trainer in L.A.
mcdermottfamilyfitness.com
64 MUSCLE & FITNESS JANUARY 2017 IAN SPANIER

TRAIN RATE MY WORKOUT LET US HELP
Submit your workout for review at
muscleandfitness.com/ratemyworkout
Mass Class
TOMS
OLD WORKOUT
EXERCISE SETS REPS
Tom K. from Austin, TX, sent us his leg workout Barbell Back Squat 3 10
and asked us to make changes that would Leg Press 3 10
help him add as much mass as possible to his Leg Extension 3 10
wheels. BY KYLE HUNT, C.S.C.S. Leg Curl 3 10

M&F RATING: C+
OUR ADVICE
By using a 5x5 rep scheme with
squatsthe key mass builder in your
routineyoull be completing nearly
the same number of reps as your old
workout, but youll go heavier to
FORM stimulate more muscle growth.
CHECK Romanian deads and walking lunges
Lunge forward so team up to provide for more volume
your front leg is and better overall leg development
parallel to the than simply relying on the leg press.
ground and your Move leg extensions and leg curls to
rear knee just the end in an effort to finish off
about touches those muscle fibers.
the floor.
TOMS
NEW WORKOUT
EXERCISE SETS REPS
Barbell Back Squat 5 5

Barbell RDL 4 8
DB Walking Lunge 4 8
Leg Extension 3 10
Leg Curl 3 10
66 MUSCLE & FITNESS JANUARY 2017 EDGAR ARTIGA

TRAIN CROSSFIT INFUSION FOR MORE CrossFit workouts,
visit muscleandfitness.com/crossfit
Get Up and Row

Hop off the treadmill and onto the rower for a seven-minute cardio
session that works the entire body. BY JOE WUEBBEN
IN COMMERCIAL GYMS resistance, the rower can be youd normally do cardio, whether
there are at least 20 treadmills included in your workout for after a lifting session or in a
for every one Concept2 Rower an added strength component. separate conditioning/cardio-
this inequity needs to stop. Made Or use it as an alternative to focused workout.
famous by CrossFit, as the rower running if you have lower-extremity Of course, rowing can also be
is often incorporated into various issues and are looking to improve integrated into the meat of a lifting
WODs, this hellish machine taxes your cardiovascular fitness. session, but if youre new to
your whole body, promotes fat Incorporating the rower into the machine, get acclimated to
loss, and enhances overall an existing program is easy, it at first with the below rowing
conditioning. too. Just tag it in wherever HIIT routine.
Its time to dust off your
gyms rower for a full-body
cardio workout that can fit CROSSFIT-INFUSED WORKOUT
into any bodybuilding-style
regimen. 2K/7
The rower is one of the most
EXERCISE REPS ROUNDS REST
efficient exercise machines,
says Brian Strump, owner of Row 42 sec. each (for meters) 10 30 sec.
CrossFit Steele Creek in Charlotte,
NC. With each stroke, your upper The goal is to row at least 2,000 meters in seven minutes of rowing.
GETTY IMAGES
body, lower body, arms, legs, and

Workout designed by Brian Strump, owner of CrossFit Steele Creek in Charlotte, NC.
core are putting in the hard work. crossfitsteelecreek.com
With varying degrees of

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RECIPE OF THE MONTH HEALTHY CHEAT 1 FOOD, 5 WAYS FOOD I.D.
EAT
The hunt for a seasonal dish high in protein Live the sweet life with black-bean-and- Rice your cauliflower to replace Which milk alternative is
is over with venison, p76. sweet-potato enchiladas, p80. mashed potatoes, p82. best for your body, p86.
WHATS IN THE FRIDGE THIS MONTH
Just in
Brine
Whats old is new
againthe latest
superfood involves
fermenting foods from
yesteryear.
BY
BY JA
JASON
ASO
ON STA
STAHL
AHL
SUPERFOODS, WHICH
are mostly plant-based
but also include some fish
(salmon) and dairy (yogurt),
are nutritionally dense and
supposed to reduce the risk of
chronic disease and promote
health. Acai berries dominated
2014. We were all about kale in
2015. Then cauliflower owned
2016. So what will we be
devouring in 2017? According
to nutrition expert Felicia
Stoler, R.D.N., fermented
foods.
Youre looking at increasing
the probiotic [or beneficial
bacteria] content of certain
foods when you ferment
them. You can do cabbage,
I A N O L E A RY/ G E T T Y IM AG E S
cauliflowerany array of
vegetables. Its like canning
on crack, she says.
W H AT T O E AT I N 2 0 1 7
EAT FOOD TRENDS
What to Eat
CONTINUED FROM
PREVIOUS PAGE
Hillary Wright, R.D.N.,
in 2017
author of The Prediabetes
Diet Plan, concurs: Gut
health is big now, and
DOSHA DINING
From street food to
fermented foods introduce mango-lassi smoothies,
good bacteria into the Indian cuisine continues its
gastrointestinal tract. They Anticipate these foods and spread from the subconti-
nent. Turmeric, good in eggs
also feed on the fiber in beverages filling your plates and and even tea, can serve as
an introduction to the
vegetables that are often
fermented, like cabbage. cups throughout the new year. ancient practice of Ayurve-
da, a holistic science
The process of ferment- focused on physical, mental,
and emotional balance.
ing veggieswhich is WEIGHTLIFTERS HAVE EMPHASIZED Consumers will learn more
simply letting them sit cov- the benefits of a healthy diet for years, and now a major about their doshas, or
ered in a solution of salt slice of the U.S. population is following suit. According to natural constitutions, and
gravitate toward foods and
and water in a warm room Liz Moskow, the culinary director of Sterling-Rice Group, practices that provide
for a few daysallows who cultivated this list of trends, more and more con- balance, reduce inflamma-
tion, and improve energy.
lactic-acid bacteria to sumers are demanding transparency and want to know The three doshas are vata
convert plant sugars into precisely what theyre eating, whether its to build a (creative and vital), pitta
compounds that prevent better physique, nourish their brain, or simply live a (content and intelligent), and
kapha (loving and forgiving).
spoilage and impart unique longer, healthier life.
flavors and textures.
Some of the most PLANT BUTCHERY GOAT FOR IT noodlesmith knead, stretch,
A new breed of butcher shops Did you know that goat meat and swing dough into strands
popular and available is catering to vegans and meat has a high ratio of interstitial for soup.
fermented foods include lovers. Plant-based versions of collagen, aka the stuff that
sauerkraut, kimchi, yogurt, chicken, ham, meatballs, steak, bone-broth devotees are WAKE & CAKE
kombucha, and kefir. and charcuterie are expanding crazy over? The collagen A Syracuse University study
vegans options. And corn, can aid in muscle repair found that eating chocolate
By eating fermented chickpeas, peas, legumes, and and reduce inflammation. can improve cognitive abilities.
foods, youre giving your fungi are being utilized to Compared with chicken, goat And a separate Tel Aviv
body a double dose of entice meat eaters to make the is lower in fat and calories University study reported that
nutritional benefits. Using move to Meatless Mondays. and has more flavor. The eating dessert after breakfast
This is going to satisfy your younger the goat, the tastier. could aid weight-loss efforts.
a cup of cauliflower as an Moskow says that eating cake
craving for meat without You can also get goat milk and
example, youre getting providing meat, says Moskow. goat cheese for more protein after breakfast is OK so long
high levels of fiber, iron, and vitamin D. as A) youre already properly
magnesium, phosphorus, BACK TO THE RIND satiated from protein; and
vitamins C and K, plus low Items that were once trash are NOODLE ON THIS B) the cake is made with
now in demandwatermelon- Great for a post-workout almond flour, which has a
calories and carbs. And rind pickles, cauliflower stems, entertainment/dining low glycemic index and less
the bacteria can help your and chips and burgers made experience, hand-pulled sugar and fewer carbs than
body control intestinal from discarded juice pulp. noodles add another layer of white flour.
inflammation, digest Moskow points out this waste both taste and visual
lactose from milk, and often has more nutrition showmanship. Customers
because most of the nutrients slurp their carbs while
even improve immune-
system functioning.
are in stems and rinds. watching a master SNACKING
ON SARDINES
Despite all the positives Consumers continue to
with superfoods like fish for protein-rich
snacks. Recent interest in
fermented foods, you Basque cuisine and the
still need to diversify your rise of Portugal as the
diet, says Wright. Super- newest destination for
culinary and global
foods tend to give people a exploration will drive
false sense of comfort, but sardines to the forefront.
KROGER & GROSS/STOCKFOOD
the evidence is that eating High in omega-3s, protein,

and umami flavor,
a variety of fruits and sardines simply served
vegetables offers the most on crusty toast with
lemon, garlic, and aioli
benefit because each plate make for an uncompli-
of food offers a unique set cated addition to any
of nutritional advantages. snacking situation.

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EAT RECIPE OF THE MONTH ABOUT THE CHEF
IFBB Pro League bodybuilder
Carlo Filippone is the CEO
of Elite Lifestyle Cuisine.
elitelifestylecuisine.com
Game
Time
Your hunt for a seasonal dish
thats high in protein and
fiber and low in fat is over.
BY CARLO FILIPPONE
HONEY-GINGER
VENISON
AND ROOTS
FOIL WRAP
SERVES 4
1 cup parsnips, cutc

into 1-inch cube
cubes
1 cup beets, cut into
1-inch cubes
1 cup turnips, cucut
into 1-inch cube
cubes
1 cup sweet
potatoes, cut into
in
1-inch cubes
1 cup brussels
sprouts, cut
in half
2 garlic cloves,
crushed GOIN WILD
2 sprigs fresh Wild game meat,
rosemary like venison, which is
3 tbsp honey low in fat, is an
2 tbsp coconut oilo excellent source
2 1-inch cubes of iron, riboflavin
fresh ginger (energy production),
Black pepper and and niacin
sea salt to tast
taste (toxin removal).
2 8 oz venison
tenderloins
F O O D & PRO P S T Y L IN G BY M AT T VO HR
1. Preheat oven to 400F. Cut four pieces over the ingredients and tenderloins, venison on a dish and top with
of aluminum foil into 12-inch sections. and fold all the edges tightly to seal the root vegetables.
2. Place all ingredients except the ingredients in the foil wrap.
venison in a mixing bowl and mix well. 4. Poke a small hole in the top of each
Place both tenderloins on a separate foil packet. Place the foil wrap on a NUTRITION PER SERVING
sheet of aluminum foil and add equal baking sheet and bake in the oven for 391 37g 39g 10g
amounts of mixture over them. 2530 minutes. CALORIES PROTEIN CARBS FAT
3. Put the remaining two pieces of foil 5. Remove from the foil and place the
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ABOUT THE CHEF IFBB Pro
EAT FAST FEAST League bodybuilder Carlo Filippone
is the CEO of Elite Lifestyle Cuisine.
elitelifestylecuisine.com
Winter Grill
Weather the elements
and fire up your grill
for this south of the
border chicken dish.
BY CARLO FILIPPONE
CHICKEN
MEXICANA
MAKES 2 SERVINGS
CHICKEN
2 6 oz skinless
chicken breasts
1 tbsp extra-
virgin olive oil
tsp cumin
2 pinches
sea salt and
black pepper
MEXICANA MIXTURE
2 tbsp red onion, chopped
cup corn kernels, drained
cup black beans, drained
cup yellow peppers,
chopped
cup green peppers,
chopped
cup red peppers, chopped
2 tsp fresh cilantro, chopped
Juice from 2 limes
1 tbsp extra-virgin olive oil
2 pinches sea salt and black
pepper
1. Heat grill to medium-high.

2. Pour olive oil on chicken.
Mix cumin, salt, and pepper,
then rub on chicken. Cook
on each side for 45 minutes,
or until cooked through.
3. In a mixing bowl, combine TASTE THE
remaining ingredients. RAINBOW
4. Place chicken on a plate and These colorful ingredients
top with Mexicana mixture. contain lutein (eye health),
lycopene (heart health),
NUTRITION PER SERVING and flavonoids
(anti-inflammatory).
523 61g 25g 21g
CALORIES PROTEIN CARBS FAT

EAT HEALTHY CHEATS
THE
Thats
SWEET LIFE
One sweet potato
gives you three times your
Sweet
daily allowance of vitamin
A, an antioxidant that
aids in healthy vision,
boosts your immune
system, and may help
prevent cancer.
Get a dose of vitamin A
and B6, plus magnesium
and iron, while indulging in
this low-fat, low-sodium,
high-fiber version of a
Mexican staple.
BLACK BEAN AND

SWEET POTATO
ENCHILADAS
RECIPE COURTESY OF WHOLE
FOODS MARKETS
SERVES 4
2 large sweet potatoes

1 (15 oz) can no-salt-adde
no-salt-added diced
tomatoes
2 tsp curry powder
tsp ground cumin
1 (13.4 oz) can no-salt-ad
no-salt-added black
beans, drained and rins
rinsed
1 (5 oz) package baby spispinach,
coarsely chopped
8 corn tortillas
1. Preheat oven to 400F. Pierce

P one
sweet potato all over with a fork and
place on a parchment-pap
parchment-paper-lined
baking sheet. Roast about 40 minutes,
or until tender. Peel and mash
m potato;
measure out 1 cup. Peel and
an shred the
remaining raw sweet potato;
potat measure
out 2 cups.
2. Reduce oven temperature
F O O D S T Y L IN G BY S U S A N O T TAV I A N O
temperatu to 350. water and cumin, cover, and cook for 3 wrap and roll. Top with remaining sauce.
3. Make sauce: In a mediu
medium saucepan, minutes, or until potatoes are tender. 6. Bake for 20 minutes, or until heated
heat tomatoes, mashed sweet
sw potato, Remove from heat; add beans and through.
and curry powder to a boil
boil. Remove spinach and stir until combined.
from heat and let cool slightly.
sligh Pulse in a 5. Spread cup sauce in the bottom of
blender until smooth. Set aside.
a a 2-quart baking dish. Warm tortillas in NUTRITION PER SERVING
4. Heat a large saucepan over
o medium- the oven or a dry skillet. For each (2 ENCHILADAS)
high heat. Add shredded sweet
sw potato tortilla, lightly coat in sauce in the 370 11g 75g 3g
and cook for 1 to 2 minutes,
minutes or until it baking dish, spoon of the bean and CALORIES PROTEIN CARBS FAT
begins to stick to the pan. Stir in cup sweet potato mixture down center, then

EAT 1 FOOD,, 5 WAYS
Cauliflower
Rice
Cut carbs and your
Turn heat off. Stir in cup mascarpone
cheese and cup parmesan cheese. Top
with mushroom mixture, sprinkle with
cup parmesan cheese, and serve.
3 COCONUT CASHEW
cancer risk while FRIED RICE WITH
boosting your fiber POMEGRANATE
Rice 1 small head of cauliflower in
intake with this two batches. Warm 3 tbsp coconut oil
in a large skillet over medium heat. Add
cruciferous superfood. 4 minced garlic cloves and cook 1 minute,
BY JENNIFER ISERLOH stirring often until it becomes fragrant.
Add cauliflower, cup cashews, 1 tbsp PERMISSION TO GET SAUCED
1 SWEET & SOUR CHICKEN

curry powder, and cook 45 minutes until
cauliflower starts to soften. Stir in 3 tbsp Premium
Rice florets of 1 head of cauliflower in two
batches, by roughly chopping and adding to
soy sauce. Sprinkle with cup shredded,
unsweetened coconut, cup basil, and Protein Gravy
a food processor. Warm 2 tbsp coconut oil in 1 cup pomegranate seeds, and serve. Aside from hot sauce, many lifters
a large skillet over medium heat. Add 2 bone- avoid using sauces and condiments
less, skinless, thinly sliced chicken breasts, 4 KIMCHI FRIED RICE to enhance the flavor of bland food
1 red bell pepper, and 1 chopped onion. Cook Rice 1 small head of cauliflower in two for fear that fat or oil content will
4 to 5 minutes, stirring occasionally until batches. Warm 3 tbsp sesame oil in a
vegetables soften and chicken browns,
obliterate their nutritional goals.
large skillet over medium heat. Add
then transfer to plate. Add 1 tbsp oil to skillet Thats not a concern with CHXN-
6 sliced scallions and cup kimchi;
over medium heat. Toss in cauliflower and cook 12 minutes, stirring often. Add Protein premium protein gravy
cook 4 minutes, stirring occasionally until cauliflower and stir, cooking 45 minutes from Chikpro. Each packet contains
cauliflower begins to soften. Add orange until cauliflower softens. Stir in 1 cup 20 grams of protein and only
zest and juice from 1 orange, 3 tbsp soy each of frozen peas and corn and 2 tbsp 2 grams of fat. Prep takes about a
sauce, and 1 tbsp honey. Toss well and top balsamic vinegar. Top with another cup minute, with no cooking, grilling, or
with chicken-pepper mixture. Serve of kimchi.
immediately. baking required. Simply add the
packets contents to hot water, mix
5 RICE AND BEANS
2 MUSHROOM RISOTTO Rice 1 small head of cauliflower in two
it up, pour it onto your food, and
Rice 1 small head of cauliflower in two batches. Warm 3 tbsp olive oil in a large proceed to wolf down your tasty
batches. Heat 2 tbsp olive oil in a large skillet over medium heat. Add 1 chopped and nutritious meal.
skillet over medium heat. Add 1 chopped yellow onion, cup cilantro, 2 tsp chili $15 for 5-pack. See special
red onion, 10 oz can of mushrooms, 4 powder, tsp cumin, salt, and freshly
minced garlic cloves, salt, and pepper. offers at barndadnutrition.com
m
ground pepper, cooking 45 minutes until
Cook 45 minutes until vegetables begin to onion starts to brown
brown. Stir in cauliflower
brown. Transfer to a plate. Cook and cook 45 minutes, until its softened.
cauliflower over medium heat Top with 15 oz can of kidney beans
45 minutes or until it softens. (drained and rinsed), then serve.
CHEW ON
THIS Cauli-
flower is high
in essential
nutrients like
FOODCOLLECTION/STOCKFOOD
vitamin K,
which aids in
bone health.

EAT MEATLESS MEALS ABOUT THE COOK Christopher
Mohr is a consulting sports nutritionist for
the Cincinnati Bengals. mohrresults.com
Ring the Bell

Start your morning with
a vegetarian breakfast
that packs protein
and vitamin C.
BY CHRISTOPHER
MOHR, PH.D., R.D.
PEP IN
YOUR STEP
One bell pepper
provides twice your daily
allowance of vitamin C,
which has shown
to be as effective for
heart health as
taking a walk.
EGG FRITTATA
WITH BELL
PEPPERS
SERVES 1
2 tsp olive o
oil
red bell pepper,
pe cut into thin strips
yellow be
bell pepper, cut into
thin strips
small onio
onion, cut into thin strips
3 whole eggs
egg
1 tbsp feta cheese
3. Top with feta cheese. Cover and
1 slice spro
sprouted-grain bread
cook until eggs are no longer runny,
F O O D S T Y L IN G BY M AT T VO HR
1 tbsp pean
peanut butter
about 3 minutes.
4. Toast bread; top with peanut butter.
1. Heat oil in a medium-size skillet
over medium heat. Add bell peppers
and onion anand cook until tender, about NUTRITION FACTS
3 minutes, ststirring occasionally. 479 28g 32g 28g
2. Crack eggs
egg into a bowl and whisk CALORIES PROTEIN CARBS FAT
until well ble
blended. Add to skillet.

20 G
PROTEIN
4.5
BCAAs
G
0G
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EAT FOOD I.D.
1. CASHEW MILK
BEST FOR: Anyone looking to cut calo-
ries and stay lean. It has zero satu-
rated fats and roughly 25 calories per
serving (skim milk has 83). Moore says
it also tastes surprisingly creamy and
sweet, and has more vitamin E, too.
1 5 BUYER BEWARE: One measly gram
of protein and few calories means it
doesnt really move the needle regard-
ing your daily nutrition needs.
2 4
2. SOY MILK
BEST FOR: Moore says soy milk is
essential for active guys. The biggest
3
differentiator is the protein content.
With 8g of protein per cup, soy milk
is the only one in the bunch that rivals
dairy milk, says Moore, choosing soy
as the top nondairy choice. Other milk
alternatives usually have no more than
a gram of protein.
BUYER BEWARE: Soy milk is often
loaded with sweeteners, and buying
organic is extra important since most
soybeans are genetically modified.
3. ALMOND MILK
BEST FOR: Everything from drinking
to drowning cereal because it, too,
tastes a lot like real milk but is much
lighter, in terms of calories. Almonds
also have the highest levels of calcium
of all the nuts.
BUYER BEWARE: Almond milk often
comes packed with sugar, so its espe-
cially important to buy unsweetened.
And, oddly, even though almonds are
naturally rich in protein, nearly all of it
is lost during processing. If you use
almond milk in hot cereal, for instance,
youll still want to add some protein
like whole almonds, Moore says.
4.HEMP MILK
BEST FOR: Buy hemp milk if you tend
Not Milk?
to skimp on good fat foods like fish
or avocados. Hemp has more omega-
3s than any other milk alternative, as
well as a few more grams of protein,
Moore says. Its also safe for people
who are allergic to tree nuts or soy.
BUYER BEWARE: Taste is the biggest
The dairy alternatives best for protein, digestion, barrier for many people. Hemp milk
is the least milk-like, according to
and omega-3s. BY PAUL L. UNDERWOOD Moore.
FOR YEARS WE WERE TOLD paying special attention to each 5.COCONUT MILK
that milk does a body good. But milks unique benefit and lack BEST FOR: If you have a sweet tooth.
Its naturally rich and creamy, and deli-
F O O D S T Y L IN G BY S U S A N O T TAV I A N O
while one cup provides roughly 30% thereof. She points out that most cious, making it perfect for smoothies.
of your daily recommended calcium nondairy milks lack protein, are BUYER BEWARE: Moore says all that
intake, milk can also be hard to void of essential vitamin D (unless creaminess means a lot more satu-
digest and may cause inflammation. enriched), and are loaded with rated fatwhich can be bad for your
Thankfully, we now have plenty added sugar. heartthough the research isnt cut
and dry on how the fat in coconut
of alternatives to choose from, Since all these options can make affects heart disease. You should only
including almond, cashew, and soy for a confusing shopping experi- buy the stuff that comes in cartons,
varieties. Atlanta-based nutritionist ence, we asked Moore to show us not cans, as the canned stuff is mostly
Marisa Moore, R.D., recommends the milky way. used for cooking, not drinking.

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M&F
STARTERS
GUIDE
2017
> Start the year off strong by
making a four-week
commitment to getting your
physiqueas well as strength
and performance levels
back on track with this simple
yet highly effective program.
BY JOE WUEBBEN /// WORKOUT BY
JUSTIN GRINNELL, C.S.C.S. ///
PHOTOGRAPHS BY EDGAR ARTIGA
Getting in shape isnt easy, but it shouldnt be of State of Fitness in East Lansing, MI, and youll
complicated, either. Weve done the legwork begin to see changes in about a month. Stick
for you by creating a roadmap for success. But with the program longer and by Week 8, those
before you even step foot in a gym you need to changes will be amplified even more.
decide to dedicate yourself to making better Its a five-day program which involves three
dietary decisions and forcing yourself to stay days a week of liftingan upper-body focus,
on pointespecially when you feel the urge to lower-body focus, and full-body workoutwith
veer off course. If you cant do that, youre go- two forms of cardio sandwiched in between lift-
ing to come up short. Remain strict to the 2017 ing days. If you can get the program done during
M&F Starters Guide workout plan designed by the week, take the weekends off. If not, you have
Justin Grinnell, C.S.C.S., owner and head trainer to do the work whenever duty calls.
88 MUSCLE & FITNESS JANUARY 2017 S H O T O N L O C AT I O N AT N E W Y O R K S P O R T S C L U B , A S T O R I A , N Y

STA RT E RS GU I DE
M&F
TRAINING
FAQ
For an overview of the M&F Starters Guide program,
Grinnell answered a handful of common questions you
might have about the routine.
M&F: Is lifting three days enough? what they can handle as far as weights for certain
GRINNELL: As a beginner, youre still trying to find out exercises and rep schemes are concerned.
what works and what doesnt. Anything less than three
days per week doesnt give you enough reps and How much intensity should I be putting into each
volume to learn the movements and stay consistent. session?
And anything more than three days per week can Say youre performing three working sets for 10 reps
hinder your recovery. Three weekly lifting workouts is each, the first set should be about 50 to 60% of your
also doable for most people when first starting outits 10-rep max (10RM)the maximum amount of weight
enough days that you can fit the sessions in your you can lift for 10 reps, and no more, with good
schedule, but not too much to be overwhelming. formjust to get a feel for the movement while warm-
ing you up. Bump it up to about 70 to 75% of your
What are the benefits of doing both HIIT cardio and 10RM after that for a little more intensity. The last set
steady state instead of just doing one? should be close to your 10RM. At this point, youre
HIIT cardio burns more fat quicker and helps you still finding out what works, what doesnt, and how to
adjust to higher-intensity training that you may not be execute the movement. For most movements, save the
used to while making you a better-conditioned lifter. hard set for last.
Steady-state cardio will enhance your recovery and The Friday workout in this program employs some
increase your work capacity, better translating to your old-school bodybuilding supersets to bump up
overall fitness and health. intensity. Doing this one day a week will help prep
you for harder training down the road while building
Why is the volume [total number of sets through some muscle in the process.
the week] suitable for the beginner?
On paper, the volume in workouts on Day 1 and Day 3 How long would you recommend following
may look like a lot to get started. But this works this template of volume, intensity, and
GROOMING BY CHRISTIE CAIOLA
because many of your sets will be at a lower, submaxi- frequency before stepping it up and approaching
mal weight. This acts as practice for your neuromuscu- intermediate status?
lar system, which will adapt to the movements. This program should be followed for at least
Though youll have a fair amount of muscle tissue four weeks to see progress. Any more than around
breakdown, it wont be so much that youre over- eight weeks is too long. After four to eight weeks,
trained, since you wont be using a ton of weight. sit back and analyze your training log and make
Beginners are still trying to find their groove and see adjustments.

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STA RT E RS GU I DE
M&F 5
STARTERS
GUIDE
PROGRAM
WEEKLY TRAINING SCHEDULE
DAY WORKOUT
1 Upper-body Lift
2 HIIT Cardio
3 Lower-body Lift 4
4 Steady-state Cardio 3
5 High-intensity Full-body Lift
6&7 Off*
*This should be an active rest daytake a walk,
hike, play with your kids, etc.
WARMUP
Perform this full-body dynamic
warmup prior to upper-, lower-,
and full-body workouts.
Complete as a circuit 2 times through:
EXERCISE REPS
Inchworm with Pushup 5

Body-weight Squat 10
Plank 30 sec.
Walking Lunge 5 per leg
Jumping Jack 20
TRAINING NOTE: In the below lifting

workouts, for each A and B exercise
pairing (i.e., 1A and 1B, 2A and 2B, etc.),
alternate between the two exercises
one set at a timesimilar to supersets,
except follow the dedicated rest periods
between exercises.
MONDAY: UPPER-BODY LIFT 2

EXERCISE SETS REPS REST
1
1A Incline 3 812 1-2 min. p Inchworm with Pushup
Barbell Press*
Press* The further your upper body is from
1B T-bar Row** 3 812 1-2 min. your lower half, the harder your core
2A Barbell 3 812 1-2 min. will work to keep you stable, thus acti-
Overhead vating your entire musculature.
Press DO IT: From a standing position, place
2B Chinup 3 812 1-2 min.
your hands on the floor and slowly
3A Dip 3 812 1-2 min. start to walk them forward until you are
3B Incline 3 812 1-2 min. in a pushup position. Perform one rep.
Dumbbell Curl Then walk yourself back up.
92 MUSCLE & FITNESS

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STA RT E RS GU I DE
t T-bar Row
T-bar rows induce a massive stretch
in your back muscles. Lead with your
elbows and use smaller plates if your
range of motion feels truncated.
DO IT: Place a V-handle under a
barbell that is locked into a landmine
apparatus or wedged into a corner.
Use an overhand grip and, with a flat
back bent just past 45 degrees, pull
the weight to your chest.
Incline Bench Pressq

These target the upper chest and
recruit more of the deltoid than the
flat bench press.
DO IT: Maintain a slight arch in your
lower back as you lower the weight
to your chest. Then explode the
weight back up to the start position.

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STA RT E RS GU I DE
t Incline Dumbbell Curl

Incline curls better target the
long head of your biceps muscle,
translating to a larger biceps peak.
DO IT: Lie flat against an adjustable
bench, set at about 70 degrees.
With a dumbbell in each hand, palms
facing your body, curl the weight up,
twisting your pinkie to your shoulder.
Squeeze at the apex.
Cable Lateral Raise u

Unlike dumbbells, cables provide
constant tension throughout the
movement. This recruits more
muscle fibers in your shoulders.
DO IT: Attach a D-handle to a cable
station set at the lowest point. With
your far hand, grasp the handle, and
raise it until your arm is parallel to
the floor. Slowly lower it back down.
Thats one rep.

STA RT E RS GU I DE
Front Squat
Loading the weight in front of you
forces you to keep your torso
upright, and places a greater
emphasis on your quads.
DO IT: With a shoulder-width stance,
place the barbell across the middle
of your deltoids. Walk the weight
back and descend into a squat until
your hamstrings break 90 degrees,
keeping your elbows high.

TUESDAY: HIIT CARDIO
Use the Concept2 rower or a
stationary bike and perform one of the
following cardio routines:
CONCEPT2 ROWER
WEEK REPS REST
Week 1 10 x 100 60 sec.

meters at 90% between
intensity intervals
Week 2 6 x 300 meters 90 sec.
at 80% between
intensity intervals
at 90% between
intensity intervals
at 100% between
intensity intervals
or
STATIONARY BIKE
(Airdyne/Assault AirBike if available)
WEEK REPS REST
Week 1 10 x 10-calorie 60 sec.

sprints at 90% between
intensity intervals
intensity intervals
intensity intervals
sprints at between
100% intensity intervals
WEDNESDAY: LOWER-BODY LIFT

1A Front 4* 6 2-3 min.

Squat**
Squat
1B Hanging 3 10 2-3 min.
Knee Raise
2A Trap-bar 4* 6 2-3 min.
Deadlift**
2B Seated 4 15-20 2-3 min.
Calf Raise
3A Walking 3 10 2-3 min.

Lunge (per leg)
3B Lying 3 10-12 2-3 min.
Leg Curl
3C Ab Wheel 2 10 2-3 min.
Rollout
t Trap-bar Deadlift
DO IT: Drop your hips, then pull the
weight up and push your hips for-
ward to drive the weight upward.
JANUARY 2017 MUSCLE & FITNESS 99

STA RT E RS GU I DE
THURSDAY: STEADY-STATE CARDIO

Perform 1545 minutes of moderate-intensity
cardio on the equipment of your choice (bike,
treadmill, elliptical, etc.) or outdoors (running/
jogging). If youre just getting back into
exercising after an extended layoff (many
months or years), start at 15 minutes and add
5 minutes each week.
FRIDAY: HIGH-INTENSITY
FULL-BODY LIFTING
EXERCISE SETS*** REPS REST
Leg Extension 2 20, 10 -

SUPERSET 20,
Leg Press 2 8-10 1-2
or Squat min.
Stiff-leg 2 8-10 1-2 min
Deadlift
Cable or 2 10, -
Dumbbell Flye 8-10
SUPERSET
Incline 2 10, 1-2
Dumbbell 6-8 min.
Press
Dumbbell 2 10, -
Pullover 6-8
SUPERSET
Seated 2 10, 1-2
Cable Row 6-8 min.
Cable 2 10, -
Lateral Raise 6-8
SUPERSET
Dumbbell 2 10, 1-2
Rear-delt Flye 6-8 min.
Farmers 1 100 1-2
Carry yards min.
Triceps Rope 2 10, -
Pushdown 6-8
SUPERSET
Lying 2 10, 1-2
Dumbbell 6-8 min.
Triceps
Extension
Cable 2 10, -
Biceps Curl 6-8
SUPERSET
Dumbbell 2 10, 1-2
Hammer Curl 6-8 min.
*Start with 13 light warmup sets, using a weight
you can easily do for the prescribed number of
reps. Increase the weight on each set until you
find a weight where the prescribed amount of
reps is very difficult.
**If you dont have a trap bar available, use a
pLying Dumbbell Cable Flyeu
barbell or dumbbells. Triceps Extension Presses may build strength, but ex-
***For all exercises: On Set 1, use a relatively Using dumbbells instead of a barbell ercises like flyes, which stretch the
lighter weight (around 75% of what youll use for
Set 2) and a controlled rep tempo of 4/1/1 allows your joints to move more muscle, damage more muscle fibers
(4-second negative, 1-second pause, 1-second naturally and better targets your and can lead to greater growth.
concentric); on Set 2, use a weight you can
barely handle (with good form) for the pre- weaker arm. DO IT: Attach two D-handles to both
scribed reps, pushing yourself to failure or at DO IT: With a neutral grip, lower both sides of a cable machine at the high-
least close to it and using the same 4/1/1 tempo.
Dont rest between exercises within supersets;
dumbbells until theyre level with est point. Lean forward slightly and
just rest 12 minutes after each superset pairing. your ears. Feel stretch and reverse. act as though youre hugging a tree.

pAb Wheel Rollout
DO IT: From your knees, roll
outward, keeping your lower
back flat until youre fully ex-
tended. If at any point your
form breaks, dont attempt
to extend any farther.
STA RT E RS GU I DE
and measuring every ingredient or fat, they add more sugar to

M&F food and you are eating out often, maintain the flavor.
STARTERS your numbers can be way off, says

Jim White, R.D., spokesman for the Match Macros
GUIDE: Academy of Nutrition & Dietetics
and owner of Jim White Fitness &
The three nutrients your body
needs to function, aka macronutri-
NUTRITION Nutrition Studios. Smartphone apps
like Lose It! or MyFitnessPal make
ents, are protein, carbohydrates,
and fat. When starting an intense
Even the most exquisitely designed tracking nearly effortless. Use the workout regimen, getting the right
workout program isnt going to get table below to adjust your daily amount is key for building mounds
you the gains you seek unless you macronutrient breakdown depend- of muscle. Shoot for protein at 10
demonstrate self-control and eat ing on your physique goals. to 35% of your total calories, with
healthy and in the correct amount. carbs accounting for 40 to 60% of
By Adam Bible Eat Well total calories. Fat, which should
Eat whole foods whenever pos- not be limited as it is vitally
Calculate Energy Burn sible. Its a lifestyle approach to important for absorbing vitamins
Figure out how many calories you food that helps to eliminate added and keeping cells working properly,
need to consume to maintain your sugars, sodium, and fat, says should consist of 20 to 30% of your
current weight, aka your Total White. Include food from all food total daily calories. Check out the
Daily Energy Expenditure (TDEE), groups, with extra attention to Nutrition Facts graphics (page 104,
using an online calculator. Or, vegetables, and ignore anything 106) to see the requirements for a
estimate your TDEE by taking your that is in a box, or has more than 180-pound man looking to gain
current weight and multiplying by four or five ingredients in it. Stick muscle, or lean out.
16. Add about 300 to 500 calories with lean meats like chicken or
above that to gain more weight, but turkey, pork tenderloin, or fatty Feed Frequently
knock it down by around the same cold-water fish like salmon and Eating small frequent meals
amount if youre looking to shed mackerel. Consume unprocessed breakfast, lunch, and dinner with
some fat. carbohydrates from potatoes, small snacks in betweenis
sweet potatoes, rice, fruits, and important when trying to pack on
Count Calories vegetables. Get your fats from fish, muscle, but the timing is also a
Track your calorie intake and olive oil, avocados, nuts, and critical part of seeing gains.
school yourself on hidden calories seedsavoid reduced-fat products Eating about 20 grams of protein
in foods. If you are not weighing because when companies take out and carbohydrates one hour before
and after a workout
will help with the
bioavailability of
protein for muscle
MUSCLE GAIN FAT LOSS hypertrophy, says
White. The timing
0.4g
FAT
1418
CALORIES
0.4g 10-12
FAT CALORIES
of your meals can
depend on your
individual lifestyle,
1-1.5g
but always make
11.5g
PROTEIN PROTEIN
sure you are fueled
for a workout and
for the recovery.
2g 1g
CARBS tAll numbers expressed
CARBS
indicate amount per pound of
body weight per day. For
GORMAN STUDIO
example, a 180-pound athlete

wanting to gain muscle would
aim for 2,520 to 3,240 calories
per day, depending on his goal.

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STA RT E RS GU I DE
M&F
STARTERS
GUIDE:
SPICES 101
Intense exercise creates stress in your body that produces CAYENNE CINNAMON
inflammation. It helps build muscle and increase your aerobic Capsaicin, found in hot chilli These flavorful brown pieces
capacity but requires management by eating healthy, whole peppers, helps combat of tree bark contain active
foods packed with antioxidants. Those are your leafy greens, inflammation, lower compounds that can inhibit
fruits and berries, whole grains, and nuts and seeds. But cholesterol, inhibit blood clot inflammatory compounds
formation, and prevent free from forming and help reduce
certain spices are excellent sources of phenolic compounds
radicals from damaging blood the rate in which blood sugar
that work as antioxidants and actually have more free radical fats. Capsaicin also boosts rises after eating a high-carb
destroying power per gram than most foods. Whats more, thermogenesis, which can meal. Cinnamons antioxidant
they spice up bland fare. Here are four to consider: lead to enhanced weight loss. power has been shown to be
AMOUNT: 30120mg of more potent than almost any
cayenne pepper in capsule other spice.
form up to 3x per day AMOUNT: 16g daily of
ADD TO: Meat marinades and powder, taken with carbs
rubs, soups, smoothies, ADD TO: Oatmeal, smoothies,
protein bowls tea, coffee
PORTION SIZES
PROTEIN: Slightly more than what would fill your palm.
CARBOHYDRATES: About equal to the size of your balled fist.
FAT: It can vary depending on the food, but generally go for golf
GINGER TURMERIC ball-size.
This aromatic and spicy This spice comes from the
stir-fry ingredient contains orange-colored rhizome, or
compounds called gingerols, root, of a plant related to
which are active anti- ginger, and is a component of
inflammatories that studies the popular Indian curry M&F Maximum Muscle Gain
have shown can significantly spice. One of the most Serving Size: 180 lbs (82kg)
reduce the substances that studied polyphenols in
promote inflammation in the turmeric is curcumin, which is
joints, cartilage, and immune tied to helping regulate Amount Per Serving:
system. Gingerol has been inflammation, reduce Grams per pound of body weight
G E T T Y IM AG E S ( 2 ); A N D R E Y S TA RO S T IN /A L A M Y; G E T T Y IM AG E S
found to inhibit the oxidation, and balance blood

production of a powerful sugar levels. Turmeric as a Calories: 3,132
oxidant derived from nitric whole, though, has been
oxide thats implicated in found to decrease the
chronic inflammatory production of proteins that Total Protein: 1g per lb/720 calories
diseases, heart failure, promote inflammation.
diabetes, and stroke. Studies AMOUNT: 13g daily of dried, Total Fat: 0.6g per lb/972 calories
have also linked ginger with powdered root or 400
anti-tumor effects. 600mg, 3x per day of
AMOUNT: 1g daily of dried curcumin Total Carbs: 2g per lb/1,440 calories
powdered root ADD TO: Meat marinades,
ADD TO: Stir-fry, soups, salad dressings, tea, Vitamin D: 2,000 IU Vitamin C: 250mg
steamed vegetables, salads smoothies, milk
Magnesium: 400mg Zinc: 11mg

Dani Butler
@StanceSupplements Athlete
TEAM NUTRISHOP
Location: Orange Coast Crosst
Eric Nelson Photography
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STA RT E RS GU I DE
M&F your vision, and you will empower
STARTERS
your emotions to carry you
through the pain of the battle,
GUIDE: suggests Steve Siebold, a psycho-

logical performance coach and
LIFESTYLE author of Diet Fat or Get Tough:

101 Differences in Thinking
Between Fat People and Fit People.
Design your life so that the hours Put ink on paper, create a vision
you spend outside of the gym dont board with photographs, visualize
screw up your results. your goal first thing in the morning
By Adam Bible and Jonathan Rowe and last thing at night,
Admit Youre Stressed

Sleep More ingredients that went into the Start by acknowledging the stress,
In order for your body to repair setback. Perhaps you binged on fast dont be ashamed of it. This will
itself you need to get seven to nine food because you had not planned immediately reduce the fear youre
hours of quality sleep per night your meals, so, if thats the case, be experiencing, which is the root
(even on the weekends!). Establish- better prepared. Keep healthy emotion causing the stress. Once
ing a routine can help. Wake up snacks at work. the stress is eliminated, you become
right awayno more snooze stronger and more capable of
buttonand get into bright Increase Your Water Intake managing an even bigger threat,
sunlight. Avoid any caffeine after Ensure that you remain hydrated, says Siebold. Daniel Blum, Ph.D.,
noon and make it a point to relax and replace what you lose through author of Sleep Wise: How to Feel
after work: turn off e-mail and put sweat, to keep all of your systems Better, Work Smarter, and Build
your phone away. And establish a running smoothly. Try this: Resilience, adds One quick method
bedtime routine, lowering the l8 oz when you wake up. for reducing your stress is by
lights and avoiding television or l 20 oz two to three hours before making your exhale longer than
computer screens at least 30 exercising, with another 10 oz your inhaleKnowing that your
minutes before bed, says Wayne 15 minutes before the workout. heart rate increases slightly when
Scott Andersen, M.D., co-founder l About 10 oz every 15 minutes you inhale and decreases slightly
of Take Shape for Life. intra-workout. when you exhale, you can leverage
l Up to 10 oz of a sports drink every 30 this physiological relaxation
Keep a Food Log minutes during workouts lasting longer response by breathing in comfort-
Research shows this can have a than 90 minutes. ably to a count of five, then breath-
huge impact on weight loss, ing out slowly to a count of 10. It
explains Elizabeth Lombardo, Nix the Booze takes only 90 seconds to begin to
Ph.D., author of Better Than To get the most out of this pro- feel the benefits.
Perfect: 7 Strategies to Crush Your gram, avoid alcohol. The hard
Inner Critic and Create a Life You stuff contains seven calories per Rebound
Love. But if you relapse, use it to gram, which can easily take you Drop the perfectionistic, all-or-
your advantage. Determine the above your calorie limits or take nothing mentality, Lombardo
calories away from the nutrients advises. The I have to be good
that serve a functional purpose. 100% of the time so I cant go out
M&F Lean Muscle Gain Alcohol has also been shown in with my friends will leave you
Serving Size: 180 lbs (82kg)
multiple studies to interfere feeling deprived and lonely, which
Protein: 1g per lb/720 calories
with your bodys production of can lead to relapses. Rather than
Total Fat: 0.5g per lb/810 calories human growth hormone, an deprive yourself, enjoy an indulgence
Total Carbs: 1.5g per lb/1,080 calories essential part of helping muscle when you are with your friends.
grow and repair itself. But enjoy the cheat mindfully, and
Vitamin D: 2,000 IU Vitamin C: 250mg
savor itno I had one cookie so I
Magnesium: 400mg Zinc: 11mg
Visualize Success might as well scarf down the entire
Inundate your consciousness with plate mentality.

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FINISH
HIM!!
GUT CHECK
DIRECTIONS: Start by performing
eight reps, working down to one.
Rest only as needed.
CIRCUIT
EXERCISE
> Start off the new year strong by
delivering a final blow to fatigued
muscle using these intense workout
Pullup * finishers. B Y A N D R E W G U T M A N
Pushup *
Goblet Split Squat
Seated Row
EZ-bar Curl **
Overhead Triceps Extension
Barbell Hip Bridge

BENCH BOOST
DIRECTIONS: Drop the weight 15%
Airdyne Sprint (for calories, not reps) each set. The dumbbell version may
necessitate a 20% drop.
*Pause for one second at the top and
bottom of each rep.
**Alternate an inside and outside grip
every set.
BARBELL BENCH PRESS
SET REPS
WALTER NORTON JR. 1 8, 8, 8, AMRAP

is the director of training at the Institute of
2 5, 5, 35, AMRAP
Performance & Fitness in North Reading,
MA, and is the man who got Ben Affleck to
fill out the Batsuit in Batman v Superman.
3 AMRAP, AMRAP
OR
DUMBBELL VERSION
SET REPS
1 10, 10, 10
2 8, 8, 8
3 AMRAP, AMRAP
PER BERNAL
WOR KOU T F I N I SH E R S
TRX/HANDLE ROW
INVERTED ROW
SET REPS
1 Feet on bench x 10, feet on ground

x 10, 45-degree angle x 10
2 Feet on bench x 8, feet on ground
x 8, 45-degree angle x 8
3 Feet on bench x AMRAP,
45-degree angle x AMRAP
TRICEPS PRESSDOWN
SET REPS
1 Heavy + slow x 12, light +

fast x 12
OVERHEAD EXTENSION
Keep your elbows in as you
2 Heavy + slow x 8, light + fast x 8 lower the weight behind
your head. If they flare
3 Light + fast x AMRAP
naturally, its OK. Once your
forearms break 90 degrees,
DB HAMMER CURL (USE SAME WEIGHTS) push the weight back over
SET REPS your head.
1 1520
2 12
3 AMRAP
TECHNICAL
FINISHER
DIRECTIONS: Try for three rounds,
but adjust the weight if your
technique breaks down on any
exercisethe goal is form and
function, not time and heavy weight.
BARBELL BENCH PRESS

EXERCISE REPS
Prowler Push + Pull 10 yds + 10 yds

Alternating DB 4 (per arm)
Renegade Row
DB Open + 6+6
Supinated Curl
Treadmill Sprint 30 sec. as fast
as possible
Reverse Lunge Walk 15 yds

DB Farmers Walk 1-min. laps
110 MUSCLE & FITNESS JANUARY 2017 DUSTIN SNIPES

INVERTED ROW
The goal of this exercise is to activate
as much of your back musculature
as possible. To accomplish this, make
sure that youre leading with your
elbows as you row your body toward
the suspension trainer, squeezing
your shoulder blades together at the
apex of the movement.
LOWER-BODY
PUNISHER
DIRECTIONS: Start by performing
10 reps of each exercise as a circuit
descending by two reps until you
FULL-BODY
reach two. The more advanced you
are, the less you should rest after
BLAST
each round.
BARBELL BENCH PRESS DIRECTIONS: Perform two rounds

(advanced lifters can perform three
EXERCISE REPS
rounds), resting one to two minutes
Squat Jump 10, 8, 6, 4, 2 between rounds.
Lunge Jump 10, 8, 6, 4, 2 EXERCISE REPS
Pushup 10, 8, 6, 4, 2
Bear Crawl Forward 50 ft
Pullup 10, 8, 6, 4, 2
V-up 10, 8, 6, 4, 2 Alternate Forward 10
Lunge
Lateral Lunge 10 (each leg)
ZACH EVEN-ESH is the founder
of the Underground Strength Gym in New Inverted Row AMRAP
Jersey and author of the Encyclopedia of (suspension trainer)
Underground Strength & Conditioning.
DUSTIN SNIPES
WOR KOU T F I N I SH E R S
FLEX CABRAL is the co-owner of CARDIO CIRCUIT FORM CHECK

Trooper Fitness in New York City. DIRECTIONS: Bust your ass for Do your best to keep
30 seconds per exercise, with no good form. Its better to
breaks, for four to five rounds. rest between reps than
RESISTANCE EXERCISE
to cheat your way to
completion.
Bear Crawl
ROW FINISHER
DIRECTIONS: This is a three-part
(forward and backward)
Star Jack
Burpee
circuit, in which youll complete a low
row, a medium row, and a high row Tuck Jump
with a resistance band for each of the
three categories: speed, control, and
isometric. Rest 30 seconds between LEG-DAY
each category. Complete three to five
rounds of this entire circuit. FINISHER
DIRECTIONS: Youll work for
CIRCUIT SEQUENCES 40 seconds per exercise (20 seconds
SPEED: Complete all three each leg for the power lunges), with a
rowing sequences for 20 seconds, 10-second transition between move-
with the goal of getting as many ments. Complete four to five rounds.
reps as possible. EXERCISE
CONTROL: Complete all three row-
ing sequences for 30 seconds, with a Kettlebell Swing
3-0-1-1 tempo. (The first number is Lateral Shuffle
the lowering phase, the second is
Power Lunge
the pause at the bottom, the third
is the lifting phase, and the fourth
is the pause at the top.)
ISOMETRIC: Hold each row in the
designated position for 20 seconds.
BURPEES
Dont half-ass the jump at the top
of the burpee. Instead, explosively
launch yourself as high as possible.
Youll improve lower-body power
and jack up your heart rate.

STAR JACKS
Similar to a standard jumping jack,
the star jack has you launch yourself
off the ground and complete the
movement while airborne before
landing softly. The plyometric
upgrade is a cardio move that will
enhance explosiveness.
SHAWN PERINE
is the editor in chief of Muscle & Fitness.
PULLUP-DIP
GIANT SET
DIRECTIONS: Do pullups, leg raises,
and dips descending by two reps
without resting at any point.
EXERCISE REPS
Hanging 8, 6, 4, 2, 1
Leg Raise
PAV EL Y T HJA LL; PER BERN A L; G E T T Y IM AG ES
Pullup 8, 6, 4, 2, 1
Dip 8, 6, 4, 2, 1
NOTE FROM THE CHIEF:

It may seem meaningless to do one
rep each of pullups, hanging leg
raises, and dips, but if you keep the
pace fast enough youll be thankful
when its all over.
GEORGE
FOREMAN
GGRILL
> For 20 years and
counting, the George
Foreman Grill has been a
go-to kitchen appliance for
those of us looking to knock
the fat out of our food.
BY CHRIS LEE /// But at first, even the man muchit really did work,
PHOTOGRAPHS BY whose name appears on the says Foreman. It could get
BRIAN KLUTCH
grill didnt have much faith the fat from around your
in the product. stomach and make you feel
You look at this thing good. I thought everybody
and go, Its a joke. I figured needed one.
wed sell a hundred of em, By 1998, Salton had
admits George Foreman. reportedly sold $200 mil-
In the early 1990s, Big lion worth of the grills and
George, an Olympic gold bought Foreman out to
medalist and two-time further increase revenues.
heavyweight boxing cham- The champs golden hand-
pion, had been selling peo- shake: a reported $137.5
ple on the deliciousness of million in stock and cash
Doritos and why Meineke for the ongoing use of his
was tops for muffler repair. name. The company has
In 1994, he lent his name to continued to thrive and re-
the George Foreman Lean cently released the George
SINCE ITS DEBUT in 1994, the George Foreman Mean Fat-Reducing Grill- Foreman Grill & Broil,
Grill has sold well more than 120 million units. Its ridged, ing Machine in exchange which includes waffle and
nonstick heating surface cooks everything from chicken for no money up front griddle plates. Turns out,
breasts, steaks, turkey burgers, and salmon up to three from its maker Salton Inc. we know someone who
BETTMANN/GETTY IMAGES
times faster than conventional cooking methods. Plus, the Instead, he opted for a 45% might be interested.
slanted design knocks out the fat, oil, and grease into a profit share. We dont ask anybody
drip tray, thereby cutting calories. In other words, George I started doing these for one. We actually buy
Foreman Grills are the perfect tool for guys who regularly infomercials just because the grills! Foreman, 67,
feast on slabs of meat to keep protein intake high. the grill helped me out so exclaims with a laugh.

GEORGE FOREMAN
EVOLVE GRILL SYSTEM
$140, georgeforemancooking.com
The latest Foreman Grill has

certainly evolved from its
days as that sole appliance
you had in your first apart-
ment. Its removable plate
system allows you to grill,
bake, and cook, and the 500
searing temperature will
result in restaurant-quality
meals, all while removing
42% of the fat. As Foreman
himself said, Lose the fat.
Not the taste.
F O O D & P RO P S T Y L IN G BY S U S A N O T TAV I A N O
THE GEORGE FOREMAN
Grill allows weightlifters, body-
builders, and health nutsand
even average Joesto cook
delicious food while reduc-
ing fat. And the clamshell
surface, which allows
the food to be cooked
both on the top
and bottom, saves
cooking time. En-
joy these high-
protein, low-
carb, and nearly
zero-fat recipes,
courtesy of
George Foreman
Grills, and in no
time youll become
a lean, mean
shredded machine.
ALL-CLAD T-FAL LAGOSTINA IMUSA BLACK &

ELECTRIC OPTIGRILL + PRESSURE ELECTRIC WOK DECKER
INDOOR COOKER CONVECTION
GRILL WITH $180, kohls.com $40, shopimusa.com OVEN
AUTOSENSE $250, williams-
This grill will sonoma.com Its time to wok $180, qvc.com
$300, williams- sense foods level and roll in your
FORE! sonoma.com of doneness, so This kind of kitchen as the B&Ds convec-
The George theres no guess- pressure wont traditional wok tion oven speeds
Foreman Stop guess- ing when your turn food into a just got a serious up baking by
Grill led the ing when your burger is at that diamond, but it convenience 20% compared
way in the food is cooked perfect medium. will cut cook- upgrade. Imusa with a conven-
to perfection. The manual func- ing time in half. woks high walls tional ovens pre-
small-kitchen-
Simply select the tion also lets you The cooker also are great for heat and bake
appliance
type of meat and choose from four preserves up quick, high-heat time when you
category. Here desired level of different temper- to 35% more of cooking, and cook with the
DAV ID LOD G E /G E T T Y IM AG ES
are some of the doneness, and ature settings foods nutrients. its temperature Turbo setting.
latest lean (yet then the sensors Lagostinas Its 12 prepro-
keep warm, low, stays consistent
not-so-mean) in this grill detect model has a grammed set-
medium, and while preventing
countertop the thickness of highso you patented one- any accidental tings include four
machines to your food and dont have to handed lid that burns with the ways to cook
get you cooking adjust the grills worry about your clicks closed and products cool- a pizza for that
healthy. temperature and grilled chicken forms a safe, touch knob, base, post-workout
Rose McNulty cooking time. getting cold. airtight seal. and handles. carbo load.

G E ORG E FOR E M A N G R I L L
ARTICHOKE
STUFFED
CHICKEN
P R E P T I M E: 15 minutes
C O O K I N G T I M E: 6 minutes
T O TA L T I M E: 21 minutes
S E RV I N G S: 4
1 (14 oz) can artichoke hearts

(packed in water, drained)
2 tbsp fresh lemon juice
1 tsp lemon zest
2 tbsp grated romano cheese
1 large garlic clove, chopped
2 tbsp extra-virgin olive oil
4 5 oz boneless, skinless
chicken breasts
Toothpicks
1 tsp salt
tsp black pepper
1. Place artichoke hearts, lemon

juice, lemon zest, cheese, garlic,
and oil in a food processor and
process until blended.
2. With the tip of a sharp knife, slit
each breast horizontally without
cutting all the way through to
create a pocket.
3. Stuff of stuffing into each
chicken breast and press the
edges to close. Fasten opening
with toothpicks.
4. Season chicken with salt ASIAN CHICKEN
and pepper.
5. Place chicken on a preheated
BURGER
George Foreman Grill. Cook for
6 minutes or until chicken is 165F 1. In a large
g bowl,, combine chicken,,
on meat thermometer. P R E P T I M E: 10 minutes + 1 hour for
marinating lemon juice, garlic, onions, soy sauce,
6. Remove toothpicks before ginger, and egg white. Shape into 4
serving. C O O K I N G T I M E: 5 minutes
patties. Refrigerate for 1 hour.
T O TA L T I M E: 75 minutes 2. Preheat the George Foreman Grill.
THE MACROS S E RV I N G S: 4 Place burgers on grill for 5 minutes or
until they are done (165F).
220 33g 1 lb lean ground chicken 3. Serve on buns with your choice of
CALORIES PROTEIN
1 tbsp lemon juice condiments.
1 garlic clove, minced
6g 5.5g 2 green onions, finely chopped
CARBS FAT
2 tbsp low-sodium soy sauce THE MACROS
tsp ground ginger
1 egg white 310 36g 24g 5.5g
4 multigrain hamburger buns
GREEK BURGER
1. In a small bowl mix together tzatziki-
sauce ingredients, cover with plastic
P R E P T I M E: 15 minutes wrap, and place in the refrigerator.
2. In a medium bowl mix together
ground beef, oregano powder, basil,
T O TA L T I M E: 27 minutes thyme, onion powder, garlic powder,
S E RV I N G S: 4 salt, and pepper. Divide mixture into
4 4-oz patties.
3. Preheat the George Foreman Grill. If
BU RG E R you have an indoor/outdoor grill, preheat
1 lb 90/10 ground beef it on setting 4.
tsp oregano powder 4. Slice red onion into 4-inch-thick
tsp dried basil slices and brush with oil.
tsp dried thyme 5. Place as many burgers as you can fit
tsp onion powder on one side of preheated grill and onions
tsp garlic powder
po der on the other side. Place lid on grill.
tsp salt 6. Grill burgers for 3 to 4 minutes for
tsp pepper medium rare, 5 to 6 minutes for
1 small red onion medium, and 8 to 10 for well. Top each
Olive oil burger with 1 tbsp feta cheese and grill
cup crumbled feta cheese until melted.
1 tomato, sliced 7. Grill onions for 3 to 4 minutes per side.
2 large lettuce leaves, cut in half 8. Serve burgers with grilled onions,
tomato, lettuce, and 2 tbsp tzatziki sauce.
T Z AT Z IK I SAU C E
1 cup Greek yogurt
cup English cucumber, diced THE MACROS
1 tsp dried dill 265 25g 10g 11g
2 tsp fresh lemon juice CALORIES PROTEIN CARBS FAT
Salt and pepper to taste
118 MUSCLE & FITNESS JANUARY 2017 2016

CAJUN SHRIMP
P R E P T I M E: 12 minutes
S E RV I N G S: 8-10 skewers
4150 shrimp, peeled

tsp salt 1. Preheat the George Foreman Grill. 5. Place shrimp skewers on grill, closing
1 tsp pepper 2. In a small bowl, combine all ingredients the top for 2 to 3 minutes.
1 tbsp garlic powder except shrimp. 6. Serve on top of carbohydrate source
1 tsp
p onion p
powder 3. Place shrimp in a ziplock bag of your choice, like rice or pasta.
1 tbsp paprika and sprinkle in 1 tbsp of seasoning
1 tsp cayenne mix. Reserve rest of seasoning for
1 tsp thyme another time. THE MACROS
1 tsp oregano 4. Skewer 5 pieces of shrimp onto 45 8g 2g 0g
tsp red-pepper flakes one skewer, repeating until shrimp CALORIES PROTEIN CARBS FAT
Skewers is gone.
MAPLE-
SRIRACHA
CEDAR-PLANK
SALMON
P R E P T I M E: 10 minutes +
30 minutes
for marinating
S E RV I N G S: 15
2 tbsp sriracha sauce

2 tbsp lime juice
1 tbsp maple syrup
1 tbsp brown sugar
1 tsp finely grated lime zest
tsp salt
3 lb salmon fillet
2 green onions, thinly sliced
1. Preheat the George Foreman

Grill. If you have an indoor/outdoor
grill, preheat it on setting 4.
2. Whisk together sriracha, lime
juice, maple syrup, brown sugar,
lime zest, and salt. Brush over
top of salmon and let stand for
30 minutes.
3. Grill without turning for 15 to
18 minutes or until grill-marked and
fish flakes easily when tested with
a fork. Sprinkle with green onions
before serving.
MARINATED THE MACROS
FLANK STEAK 185

CALORIES
17g
PROTEIN
1. Preheat your Foreman Grill.
2. In a small bowl, whisk together the 3g
g 11g
P R E P T I M E: 15 minutes + first 10 ingredients. Pour into a zip-top CARBS FAT
30 minutes for marinating bag.
3. Season the steak with salt and pepper
and place into the zip-top bag. Zip close
T O TA L T I M E: 63 minutes and massage the marinade to cover the
S E R V I N G S: 4 steak. Place in the refrigerator for at
least 30 minutes.
1 tbsp balsamic vinegar 4. Place the marinated steak on
1 tbsp fresh lemon juice the grill.
tbsp honey Dijon mustard 5. Grill the steak for 69 minutes.
tbsp Worcestershire sauce 6. Place the steak on a large cutting
tbsp minced garlic board and allow it to rest for 10 minutes.
tsp dried oregano 7. Cut the steak into strips and serve on
tsp dried basil its own or with a carb of your choice.
tsp dried thyme
tsp paprika THE MACROS
2 tbsp olive oil
1 lb flank steak 230 31g 2g 9g
Salt and pepper

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GET YOUR
PRIORITIES
STRAIGHT
> Surfboard chest? Deflated biceps peak?
Too stiff to move like a human? We found
solutions to common problems that
plague gym rats.
BY A NDRE W G U T M A N /// E X PERT S: G INO CAC CAVA LE A ND PAUL CA RT ER ///
PHOTOGRAPHS BY PER BERNAL
The Problem The Problem
YOURE LACKING
LAC YOU HAVE A
A V-TAPER PENCIL NECK
Developing the V-tapera
V-t physique
with broad shoulders
shoulde that pares
The Solution
down into a tight midsectionhelps
m Plate neck crunch: Lie down on
thinner guys look bigger
b and bigger a bench with your head hanging off
guys look symmetrical.
symmetr the end of it and place a towel over
your forehead with a plate on top.
The Solution Simply crunch your head toward
Lose fat: Drop your
you body fat to 10% your chest. Perform a few sets
or lower to see your
you abs and accentu- before every workout and start
ate your V-taper. with light weight until you feel
Emphasize the rear re delts: Despite comfortable executing the move.
the belief that the medial
m delts give Dont go heavier than a 45-pound
you a broader appearance,
appe the rear plate. If that amount becomes too
delts actually play a bigger role in easy, focus on increasing the sets
giving you a wider look. and reps instead of the weight.

PR IOR I T Y T R A I N I NG
The Problem
YOU DONT HAVE BICEP PEAKS

First and foremost, a biceps two exercises provide the most
peak is genetic. If you dont have amount of tension, targeting
a split biceps or mountainous your long head the most.
peak now, you probably never For incline
cl curls, make sure
will have guns like Arnold. to twist
wiist you
your pinkie toward
your shoulder
oulder at the top of
The Solution the movement.
ment.
However, you can build the long
head of the bicepslocated on
the outer portion of your arm
to create the appearance of a
bigger peak when you flex. Try
close-grip barbell curls and
incline dumbbell curls as these
The Problem
YOURE STIFFER THAN MORNING WOOD

The Solution reinforces scapular protraction
Shoulder dislocates: Grab a and retraction, a key for good
broom handle with a wide grip posture. Set the cable with a
and lift the stick over your head parallel grip handle at chest
and as far behind your back as height. Roll your shoulders as far
possible. If your elbows bend at forward as possible. Pull cable to
any point, your grip is too narrow. your chest. Lead with your elbows
Standing cable row: This and retract your scapulas.

The Problem
YOURE FLAT-CHESTED
A big chest is the centerpiece of
an impressive physique, but
most guys lack size in this area
because they gravitate toward
heavy presses.
The Solution
DB flyes with a twist: Perform
tension-inducing exercises like
dumbbell flyes,
but execute them with your
palms facing each other. As you
lower the weight, keep a slight
bend in your elbow and bring
the dumbbells back toward your
ears in a slight arching motion
with your hands. This will
recruit a maximum amount of
muscle as it stretches the muscle
fibers in the way that they
naturally lie across your chest.
The Problem
You have sore hip flexors: We
usually move our hips in a linear,
or back and forth, motion, which
creates inactivity. This can cause
soreness in your hips and even
in your knees.
The Solution
Perform two sets of 20 reps of lying
abductions after you warm up. Lie
on your side with your bottom leg
bent and the top leg straight up and
slightly back. This will keep your
hips active and flexible, which will
also help strengthen your knee
joint and ligaments. Additionally,
any one-legged body-weight
movement such as a one-leg squat
or deadlift, with light weight, will
help strengthen the hips.
PR IOR I T Y T R A I N I NG
The Problem
QUICK FIXES:
You cant squat to depth: When Perform all
squatting, your hip joint should pass stretches and foam-
roll individual areas The Problem
your knee. If it doesnt, then youre
for 30 seconds.
most likely lacking flexibility in the
hips and ankles. Over time, joints HIPS: Properly YOUR LEGS LOOK
stiffen if theyre not exercised
properly, and when we spend most of
warm up your legs
on a bike, then do
static hip stretches
LIKE STILTS
our time sittingat our desk, on a If you dont train legs consistently,
such as standing and
couch, in a carchances are good raising your knees to
you know the remedytrain your
that your joints could be next. Thats chest height. damn legs! Otherwise, emphasize
a problem since ass to grass, or ANKLES: Before symmetry and balance to upgrade
ATG squats, recruit more muscle squatting, place your your chicken legs.
fibers, better stretch the muscles, and foot about 12 inches
are safer on your knees because
away from the wall The Solution
while on one knee
sinking closer to the ground increases and slowly lean the Shut up and squat: Deep squats are,
hip drive, taking some of the load off front knee toward and always will be, your best bet for
of that area. Use the fixes at right to the wall without building leg mass.
get your squat up (or down) to par. lifting your heel. This Divide and conquer: The idea of
will increase flex-
ibility at the bottom
an hour-and-a-half leg session is
of the squat. enough h to deter most guys, so try a
BACK: Perform a new split
plit to break things up: Quads
set of back exten- on onee day, hamstrings with back,
sions and dead-hang and calves
lves after arms. It wont be
pullupswith a
30-second static
as daunting.
nting.
hang afterward Limit cardio: Moderate, steady-state
before squatting. cardio helps preserve muscle.
Hyperextending your Prioritize
tize sleep: Sleep is crucial
back will elongate for recovery:
overy: Seven to nine hours
your spine, increas-
ing your range of
are ideal.
eal.
motion, creating
space between your
discs. This will help
prevent tightness in
the back.
CORE: Stability
through squatting
is generated from
your midsection. Leg
raises, planks, and
Russian twists will
prepare your core
for squats.
TIP:
Lighten the load and roll your shoulders forward
before initiating any rear-delt exercise. This places
The Problem tension on the muscle youre trying to target, not the
middle back and traps.
Youre all quads: Most guys tend to INCREASE YOUR LAT SIZE: To get the most out
gravitate towards quad-dominant of your lats, incorporate mechanical dropsets. Start
exercises on leg day, such as exten- with an exercise like wide-grip pullups and switch
sions and the leg press, neglecting grips every time you fail to neutral-grip pullups or
chinups, which allows you to squeeze out extra reps
their posterior chain. Therefore,
as youre recruiting slightly different muscles.
an imbalance is created that lends
itself to hip and knee soreness and
injury, not to mention a drastically
underdeveloped leg.
The Solution
Perform variations of the deadlift,
good mornings, and back extensions.
These hit your posterior chain, which
are made up of your spinal erectors,
glutes, and hamstrings..
PARTY
ON
> Think you have more
partying in you throughout
January? Banish the fat
from finger foods with
these healthy bites.
B Y M AT T H E W K A D E Y, R . D . /// P H O T O G R A P H S B Y B R I A N K L U T C H
/// FO OD + PROP S T Y LING BY SUSA N O T TAV I A NO
Its a new year. The traversing of mall traffic, the nauseating Christmas-song covers,
and crappy gifts (socks, really?) are behind you, but overconsumption of bountiful
amounts of food lingers. After all, who could resist second helpings of pie? But too many
poor food choices during festive gatherings can have long-lasting repercussions for your
waistline. According to Cornell University research, people are more likely to pack on
Santa-like fat proportions in December, and it can take until late spring to shed them.
You may think the partying is over, but temptations will continue to linger, which is why
its a good idea to take a preemptive strike against further ruining your hard-earned
buff-to-blubber ratio by getting in the kitchen and rustling up some better-body party
foods. But theres no need to buy a stack of Martha Stewart cookbooks for inspiration.
Weve got some simple small bites with great flavors and much fewer nutritional pitfalls
than glistening dips and pigs in a blanket. Party on!
CHIPOTLE Juice of 1 lime

1 small chipotle chili pepper in adobo
cumin, and salt into only a slightly chunky
mixture. Stir in tomatoes, corn, carrot,
BEAN BALLS
SERVES 8
sauce, finely chopped
1 tsp cumin powder
onion, garlic, and cup breadcrumbs.
In a separate shallow bowl, stir together
tsp salt cup breadcrumbs and oil until
Creamy and crispy at once, these great 2 Roma tomatoes, seeded breadcrumbs are coated. Form the bean
balls of nutrition will disappear quickly and chopped mixture in -cup balls. (You should get at
onceepput out in front of the hungry 1 cup frozen or canned corn kernels least 18.) Lightly press each bean ball into
masses. Their duo of fiber and protein will 1 medium carrot, shredded breadcrumb mixture, turning to coat.
help increase feelings of fullness, making it cup finely chopped white onion Place on prepared baking sheet.
easier to resist double-dipping into the 2 garlic cloves, minced 3. Bake balls until breadcrumbs are
dessert tray. Serve these with salsa, sour cup + cup breadcrumbs golden brown, about 30 minutes.
cream, and/or guacamole. 1 tbsp canola oil
1 (14 oz) can black beans, drained 1. Preheat oven to 425F and grease a T H E M AC RO S
and rinsed rimmed baking sheet. 170 7g 28g 4g
1 (14 oz) can kidney beans, drained 2. In a large bowl, mash together all CALORIES PROTEIN CARBS FAT
and rinsed beans, lime juice, chipotle chili pepper,

FINGER FOODS
FINGER FOODS
CURRY
8 large eggs Let rest 30 minutes. Alternatively, gently
2 tbsp mayonnaise lower eggs into a pot of boiling water and
DEVILED 1
2
tbsp Dijon mustard
tsp white-wine or cider vinegar
boil for 30 seconds. Remove from heat
and let stand, covered, for 17 minutes.
EGGS
SERVES 8
1

tbsp yellow curry powder
tsp cayenne powder
Transfer eggs to ice bath and soak for
30 minutes.
tsp salt 2. Peel eggs and slice in half lengthwise
What better way to entertain palates cup canola or light olive oil with a sharp knife; remove yolks. Place
than with natures perfect muscle- 2 tbsp chopped cilantro yolks, mayonnaise, mustard, vinegar,
making protein? And beyond protein, curry powder, cayenne powder, and salt in
eggs are a stealthy source of 1. Bring 1 inch of water to a boil in a a bowl and mash together. In a slow
health-hiking antioxidants. For a medium saucepan. Add a steamer basket drizzle, add oil, stirring constantly until
creamier white-and-yolk texture, try and place eggs in basket in a single layer. smooth. Using a small spoon, fill egg-white
steaming your eggs and then plunging Steam for 15 minutes, then immediately cavities with yolk mixture. Arrange on a
them into frigid water to help ensure transfer to a bowl filled with ice water. serving platter and garnish with cilantro.
theyll jump out of their shells.
T H E M AC RO S
148 6g 1g 14g

SMOKED-
FISH RYE
BLINI
SERVES 8
They sound upscale, but
blini are essentially just mini
pancakes. Perfect for a
brunch fete, make them out
of hearty rye flour and adorn
with a smoked-fish mash and
youll surely be the hit of the
party. As a nutritional bonus,
richly flavored smoked fish
like mackerel delivers a
boatload of mega-healthy
omega-3 fats. Look for rye
flour in well-stocked
natural-food stores.
cup milk
2 large eggs
1 cup rye flour
tsp baking powder
tsp baking soda
Salt
lb smoked fish fillets, such
as mackerel or salmon
1
/3 cup reduced-fat sour cream
3 tbsp chopped fresh dill
1 tbsp prepared horseradish
2 tsp lemon zest
tsp black pepper
1. Blend together milk, eggs,

flour, baking powder, baking
soda, and a couple of pinches
of salt until smooth. Let batter
rest 15 minutes. By the
tablespoonful, cook batter in
a greased skillet over medium
heat until edges begin to
brown and curl inward, about
2 minutes. Flip and cook for
an additional minute. You
should end up with about
16 mini pancakes.
2. Remove skin from smoked
fish and break apart flesh
into a bowl. Stir in sour
cream, dill, horseradish,
zest, and pepper. Top rye
pancakes with fish mixture.
T H E M AC RO S
208 13g
CALORIES PROTEIN
13g 12g
CARBS FAT
PESTO-
YOGURT
STUFFED MEDITERRANEAN While calories at parties
PEPPERS
SERVES 8 SWEET POTATO
can add up faster than
snowflakes in a blizzard, these
PORK SLIDERS
hand-to-mouth stacks provide
The sweet, slightly spicy (and habit-
h quality nourishment without
forming!) South African peppers
ppers known SERVES 6 sacrificing a shred of muscle.
as Peppadews, or sweet eet piquant, are If youre keeping tabs on your fat
perfect stuffers beyond the stocking- intake, opt for pork labeled lean
stuffing season for an appetizer spread. to get some less calorie-dense
Look for them in the deli section of protein into your tummy.
supermarkets. Jamming them full of Greek
yogurt ensures your finger food has a bit
of muscle-friendly protein, while adding a
finishing touch of balsamic syrup makes
you look like a kitchen badass.
cup balsamic vinegar

Juice of lemon
1 tbsp honey
1 cup plain Greek yogurt
2 tbsp prepared pesto
16 Peppadew (piquant) peppers
2 tbsp chopped chives
1. In a small saucepan, bring vinegar,

lemon juice, and honey to a boil. Reduce
heat to medium and simmer uncovered
until syrupy and reduced to roughly
3 tbsp, about 6 minutes. Let cool. The
syrup will thicken further upon cooling.
2. Stir together yogurt and pesto. Using
a small spoon, stuff peppers with
pesto yogurt.
3. Place peppers on a serving platter
and drizzle balsamic syrup over tops.
Sprinkle on chives.
T H E M AC RO S
88 4g
CALORIES PROTEIN
13g 2g
CARBS FAT
FINGER FOODS
2 large sweet potatoes

1 lb lean ground pork MAYAN-
/ cup oil-packed sun-dried tomatoes,
CHOCOLATE
BROWNIE BITES
finely chopped
/ cup kalamata olives, finely chopped
1 shallot, finely chopped SERVES 8
2 tsp Italian seasoning
1 tsp garlic powder Clean eating can come quickly undone if you fall
Salt and black pepper prey to the fat bombs that often populate dessert
1 tbsp canola oil trays. So present a gift to your midriff by having
1 cup grated mozzarella these slightly fiery bite-size brownies on hand so
1 cup arugula youll be less tempted by the cheesecake. Nobody
1 roasted red pepper, sliced will be the wiser that you snuck in the
superfood known as avocado, which just
1. Preheat oven to 400F. Slice sweet happens to give these treats their fudgy
potatoes into 12 -inch rounds. Dont slice appeal. And because a party these
too thin or they wont be able to handle days is sure to play host to one or
toppings. Lightly grease a baking sheet, more gluten haters, these use a
arrange potato slices on sheet in a single gluten-free flour blend, which is now
layer, and lightly brush tops with some oil. readily available in stores.
Bake for 15 minutes, flip, and continue
baking until fork-tender, about 15 minutes. cup milk
2. In a large bowl, gently mix together 2 large eggs
pork, sun-dried tomatoes, olives, shallot, 2 tbsp melted coconut
Italian seasoning, garlic powder, and a oil
couple of pinches each of salt and black 1 avocado
pepper. Form into 12 small patties. cup natural/unsweetened
3. Heat oil in a large skillet over medium. cocoa powder
Cook patties for 3 minutes per side, or until cup sugar
cooked through. When burgers are almost 1 tsp vanilla extract
ready, top each one with some cheese, cup 1-to-1 gluten-free
cover skillet, and cook till melted. flour blend
4. To assemble, place a few arugula 1 tsp cinnamon
leaves on each sweet potato round, add a tsp cayenne powder
burger, and top with one slice red pepper. tsp baking soda
tsp salt
1. Preheat oven to 350F. Place

T H E M AC RO S milk, eggs, oil, avocado flesh,
316 18g 12g 22g cocoa powder, sugar, and vanilla
CALORIES PROTEIN CARBS FAT in a blender and blend until smooth.
In a bowl, stir together flour, cinnamon,
cayenne, baking soda, and salt.
Add avocado pure and mix
until no dry flour remains.
2. Divide mixture among
16 mini greased or
paper-lined muffin cups
and bake for 15 minutes,
or until a toothpick
inserted into the center
of a brownie comes out
nearly clean. Let cool for
a few minutes before
unmolding.
T H E M AC RO S
192 5g
CALORIES PROTEIN
27g 10g
CARBS FAT
THE 7%
BODY-FAT
DIET > Strip the fat from
your frame with this
eight-week plan
BY JOHN MEADOWS, C.I.S.S.N.
WE ESTIMATE THAT THE which most guys can see

average weightlifting guy some definitionand
walks around at about 15% preferably as low as 7%.
body fat. This is well within That seems to be the magic
healthy levels, but its not number associated with
going to turn many heads on adjectives like shredded,
the beach. (Reminder: Beach diced, and genetically gifted
abs are carved in winter.) To (haters always gonna hate).
look that good, you need to The plan is simple: eight
get below 10%the point at weeks, six-pack, 7%. Lets go.
PER BERNAL JANUARY 2017 MUSCLE & FITNESS 135

7 % B O DY- FAT D I E T
Off Days (No Lifting) beef, 1 cup green vegetables, 8 oz

THE PLA
PLAN MEAL 1: 6 whole eggs, tbsp (cooked) sweet potato
If youre already working out virgin coconut oil, 1 cup spinach, MEAL 4: 6 oz (cooked) tilapia, 1 cup
and in decent shape,
sha youre 1 oz avocado dark-colored berries, 2 slices Eze-
probably halfway to 7% body MEAL 2: 50g whey isolate, 2 tbsp kiel toast, tbsp organic butter
fathovering
thoveriing at around
arou 15%. almond butter, 2 slices Ezekiel MEAL 5: 6 oz (cooked) chicken,
Werere going
goiing to take yoyou through toast, tbsp organic butter 8 oz (cooked) sweet potato, 1 cup
the other
ther half of the journey.
jou MEAL 3: 6 oz (cooked) grass-fed vegetables
(If yourr body fat iiss currently
curren beef, 1 cup green vegetables, 8 oz MEAL 6: 6 oz (cooked) chicken,
higher, thats
hats OK. We cant (cooked) sweet potato 8 oz (cooked) sweet potato, 1 cup
promise youll
oull get to 7% iin
n eight vegetables
MEAL 4: 6 oz (cooked) tilapia,
weeks, but you mayy cut c your
1 cup berries, 2 slices Ezekiel
number in half.)lf.) TOTALS: 2,682 calories, 271g protein,
toast, tbsp organic butter 224g carbs, 78g fat
The strategy is to gradually
MEAL 5: 6 oz (cooked) chicken,
increase your weight training
and cardio while cutting 8 oz (cooked) sweet potato, Weight Training
calories and carbs. The last 1 cup vegetables Work out four days per week,
few weeks will be challenging, MEAL 6: 6 oz (cooked) chicken, splitting up your routine as
but remind yourself that its 8 oz (cooked) sweet potato, 1 cup follows: legs, chest and
only for a short time. Follow the vegetables shoulders, back, arms.
meal plan weve outlined for all
eight weeks. Weve given you TOTALS: 2,881 calories, 277g protein,
252g carbs, 85g fat Cardio
parameters for your workouts,
Increase walk duration to 50
but the specific exercises, sets,
Weight Training minutes. Mix a shake containing
and reps are up to you.
Since nutrition is the most im- Work out four days per week, 10g BCAAs and consume it
portant aspect of getting lean, splitting up your routine as gradually throughout the session.
you need to hit the macronutri- follows: legs, chest and
ent numbers weve listed. You shoulders, back, arms.
can adjust the meals you eat a
bit to suit your palate, but try
EGG FRITTATA
Cardio
to replicate the numbers as MAKES 4 SERVINGS
Perform 45 minutes of brisk
best you can. To help make
walking six days per week upon
your diet more enjoyable,
weve provided recipes for
waking. (Do not do cardio on leg 8 tsp red palm oil
three delicious meals that wont day.) Mix a shake containing 10g 1 lb ground turkey thigh
derail your progress. BCAAs and consume it gradually 12 whole eggs
throughout the session.
Salt and pepper to taste
Mixed vegetables as desired
Large salad with 2 tbsp
WEEK 1 WEEK 2 extra-virgin olive oil
1. Pour red palm oil into a large skillet

Nutrition Nutrition over high heat. When oil is hot,
Training Days Training Days reduce heat to medium. Add ground
MEAL 1: 1 serving Egg Frittata MEAL 1: 1 serving Egg Frittata turkey and cook, stirring occasional-
(see recipe on this page) MEAL 2: 6 oz (cooked) tilapia, or ly until it is nicely brown and cooked
MEAL 2: 6 oz (cooked) tilapia, or any lean white fish through.
any lean white fish; cup oats MEAL 3: 6 oz (cooked) grass-fed
2. Meanwhile, in a large bowl, whisk
(dry measure) beef, 1 cup green vegetables,
cup (cooked) brown rice
eggs until thoroughly mixed. Season
MEAL 3: 6 oz (cooked) grass-fed
beef, 1 cup green vegetables, MEAL 4 (PRE-WORKOUT): with salt and pepper.
cup (cooked) brown rice 50g whey isolate; cup cream of 3. Set a large nonstick skillet over
MEAL 4 (PRE-WORKOUT): rice (dry measure), prepared with medium-high heat and spray pan
50g whey isolate; cup cream of water; 1 tbsp almond butter* with noncaloric cooking spray. Pour
rice (dry measure), prepared with INTRA-WORKOUT: 90g carbs
eggs into the pan, add cooked
water; 1 tbsp almond butter* from highly branched cyclic
dextrin, 40g casein hydrolysate, ground turkey, and sprinkle vegeta-
INTRA-WORKOUT: 90g carbs
from highly branched cyclic mixed in 1,500ml water bles on top of eggs.
dextrin, 40g casein hydrolysate, MEAL 5 (POST-WORKOUT): 4. Reduce heat to medium-low and
mixed in 1,500ml water 2 Yam-Apple-Almond Pancakes** continue to cook, gently tilting pan
MEAL 5 (POST-WORKOUT): MEAL 6 : 6 oz (cooked) cod, or any to move eggs around the edges.
2 Yam-Apple-Almond Pancakes lean white fish; 1 cup veggies;
When frittata is mostly set, about
(see recipe on page 140)** 1 serving Berry Crisp
MEAL 6: 6 oz (cooked) cod, or any
20 minutes, place it under the broiler
lean white fish; 1 cup veggies; TOTALS: 3,497 calories, 306g protein, for a minute or two to firm up the top
206g carbs, 161g fat
1 serving Berry Crisp (see recipe and brown it a bit. Turn frittata out of
on page 139) pan and serve with salad.
Off Days (No Lifting)
TOTALS: 3,652 calories, 311g protein, MEAL 1: 6 whole eggs, tbsp
233g carbs, 164g fat virgin coconut oil, 1 cup spinach, NUTRITION PER SERVING
*Mix the nut butter into the cream of rice. Consume 1 oz avocado
this meal about an hour before your workout.
MEAL 2: 50g whey isolate, 2 tbsp 483 48g 1g 10g
**Because you got plenty of nutrition in your intra- CALORIES PROTEIN CARBS FAT
workout shake, you dont need to rush to eat your almond butter
post-workout meal. Take your time and enjoy it. MEAL 3: 6 oz (cooked) grass-fed
136 MUSCLE & FITNESS JANUARY 2017 SAM KAPLAN

THE RED
PALM OIL
IN THIS
FRITTATA
HELPS
YOUR BODY
ABSORB
THE
NUTRIENTS
IN YOUR
FOOD.

WEEK 3
Nutrition Off Days (No Lifting) Weight Training Cardio
Training Days and Pump Day Work out five days per week, Perform 50 minutes of brisk
MEAL 1: 1 serving Egg Frittata MEAL 1: 6 whole eggs, tbsp splitting up your routine as walking five days per week upon
MEAL 2: 6 oz (cooked) tilapia, or virgin coconut oil, 1 cup spinach, follows: legs, chest and waking. (Do not do cardio on
any lean white fish 1 oz avocado shoulders, back, arms, and one either leg day.) Mix a shake
MEAL 3: 6 oz (cooked) grass-fed MEAL 2: 50g whey isolate, 2 tbsp additional leg day. The second containing 10g BCAAs and
beef, 1 cup green vegetables almond butter leg day should be lighter than the consume it gradually through-
MEAL 4 (PRE-WORKOUT): 50g MEAL 3: 6 oz (cooked) grass-fed firstuse less weight and perform out the session.
whey isolate; cup cream of rice beef, 1 cup green vegetables, 4 oz more sets of higher reps (for
(dry measure), prepared with (cooked) sweet potato example, 12 and above). This is
water; 1 tbsp almond butter MEAL 4: 6 oz (cooked) tilapia, called a pump day.
INTRA-WORKOUT: 90g carbs 1 cup dark-colored berries,
from highly branched cyclic 2 slices Ezekiel toast, tbsp
dextrin, 40g casein hydrolysate, organic butter
mixed in 1,500ml water MEAL 5: 6 oz (cooked) chicken,
MEAL 5 (POST-WORKOUT): 8 oz (cooked) sweet potato, 1 cup DARK BERRIES
2 Yam-Apple-Almond Pancakes
MEAL 6: 6 oz (cooked) cod, or any
vegetables
ARE LOW IN
lean white fish; 1 cup veggies; 8 oz (cooked) sweet potato, 1 cup SUGAR AND
1 serving Berry Crisp vegetables CHOCK-FULL OF
ANTIOXIDANTS
TOTALS: 3,389 calories, 303g protein,
183g carbs, 160g fat
196g carbs, 78g fat AND FIBER.
SAM KAPLAN
WEEK 4
Nutrition
utrition
Training Days
Same
me as Weekk 3
Off Days (No Lifti

Lifting)
ing)
and Pump Day
MEAL
EAL 1: 6 whole eggs,, tbsp
virgin
gin coconut
coco
onut oil,, 1 cup spinach,
1 ozz avocado
do
MEAL
EAL 2: 50g whey isolate, 2 tbsp
almond
mond butter
MEAL
EAL 3: 6 oz (cooked) grass-fed
beef,
ef, 1 cup green vegetables
MEAL
EAL 4: 6 oz (cooked) tilapia,
1 cup
up dark-colored berries,
2 slices
lices Ezekiel toast, tbsp
organic
ganic butter
MEAL
EAL 5: 6 oz (cooked) chicken,
8 ozz (cooked) sweet potato, 1 cup
vegetables
getables
MEAL
EAL 6: 6 oz (cooked) chicken,
8 ozz (cooked) sweet potato, 1 cup
vegetables
getables

168g carbs, 78g fat
Weight
eight Training
Work rk out five days per week, split-
tingg up your routine as follows:
legs,
s, chest and shoulders, back,
arms,
ms, and one additional leg day.
Cardio
ardio
Perform
rform 50 minutes of brisk
walking
lking five days per week upon
waking.
king. (Do not do cardio on your
first
st leg day or your back day.)
Mixx a shake containing 10g of
BCAAs
AAs and consume it gradually
throughout
oughout the session.
BERRY CRISP 1. Wash and dry all fruits before using.

2. Lightly spray a large glass baking
MAKES 20 SERVINGS dish with cooking spray. Pour mixed
fruit in and set aside.
1 cup fresh blueberries 3. In a large mixing bowl, add flour,
2 cups fresh strawberries, hulled and whey, cinnamon, nutmeg, sea salt, and
diced sugar substitute. Whisk well.
cup fresh raspberries 4. Add oils to dry mixture. Cut batter
1 cup of one (or multiple) of the using a pastry blender or cross-cut
following fruits of your choosing, with two knives until you have coarse
diced: kiwi, rhubarb, apple, or pear crumbs. Do not mix.
Olive-oil cooking spray 5. Fold in oats.
1 cup oat flour 6. Spread mixture over top of fruit.
cup vanilla whey isolate 7. Bake at 350 for 35 to 45 minutes,
2 tsp cinnamon until fruit is bubbly and topping is
1 tsp nutmeg browned.
tsp sea salt
cup stevia-blend sugar substitute or
Splenda NUTRITION PER SERVING
cup organic virgin coconut oil (room 148 6g 10g 10g
temperature) CALORIES PROTEIN CARBS FAT
1
/3 cup organic grape-seed oil
1 cup rolled oats
WEEK 5 WEEK 6 WEEK 7

Nutrition Nutrition Nutrition MEAL 4: 6 oz (cooked) tilapia,
Training Days Training Days Training Days 1 cup dark-colored berries,
Same as Week 3 Same as Week 3 Same as Week 3 2 slices Ezekiel toast, tbsp
organic butter
Off Days (No Lifting) and Off Days (No Lifting) and Off Days (No Lifting) and MEAL 5: 6 oz (cooked) chicken,
Pump Days Pump Days Pump Days 1 cup vegetables
MEAL 1: 6 whole eggs, tbsp MEAL 1: 6 whole eggs, tbsp MEAL 1: 6 whole eggs, tbsp
virgin coconut oil, 1 cup spinach, 4 oz (cooked) sweet potato,
virgin coconut oil, 1 cup spinach, virgin coconut oil, 1 cup spinach,
1 oz avocado 1 cup vegetables
1 oz avocado 1 oz avocado
MEAL 2: 50g whey isolate, MEAL 2: 50g whey isolate, MEAL 2: 50g whey isolate, TOTALS: 2,102 calories, 266g protein,
2 tbsp almond butter 2 tbsp almond butter 2 tbsp almond butter 84g carbs, 78g fat
MEAL 3: 6 oz (cooked) grass-fed MEAL 3: 6 oz (cooked) grass-fed MEAL 3: 6 oz (cooked) grass-fed
beef, 1 cup green vegetables beef, 1 cup green vegetables beef, 1 cup green vegetables
MEAL 4: 6 oz (cooked) tilapia, MEAL 4: 6 oz (cooked) tilapia,
1 cup dark-colored berries, 1 cup dark-colored berries,
2 slices Ezekiel toast, tbsp 2 slices Ezekiel toast, tbsp
organic butter organic butter
MEAL 5: 6 oz (cooked) chicken, MEAL 5: 6 oz (cooked) chicken,
4 oz (cooked) sweet potato, 4 oz (cooked) sweet potato,
1 cup vegetables 1 cup vegetables
MEAL 6: 6 oz (cooked) chicken, MEAL 6: 6 oz (cooked) chicken,
8 oz (cooked) sweet potato, 4 oz (cooked) sweet potato,
1 cup vegetables 1 cup vegetables
TOTALS: 2,334 calories, 268g protein, TOTALS: 2,218 calories, 267g protein,
140g carbs, 78g fat 112g carbs, 78g fat
Weight Training Weight Training

Work out six days per week, split- Work out seven days per week,
ting up your routine as follows: splitting up your routine as fol-
legs, chest and shoulders, back, lows: legs, chest and shoulders,
arms, one additional leg day, and back, arms, one additional leg
one additional back day. Perform day, one additional back day, and
the second back day with more one additional chest and shoulder
volume and less weight as you day (done in the same fashion as
have been for the second leg day. described in previous weeks).
Cardio Cardio
Perform 50 minutes of brisk Perform 50 minutes of brisk
walking four days per week upon walking four days per week upon
waking. (Do not do cardio on your waking. (Do not do cardio on your
heavy leg day, your heavy back heavy leg day, your heavy chest
day, or chest and shoulder day.) and shoulder day, or your heavy
Mix a shake containing 10g BCAAs back day.) Mix a shake containing
and consume it gradually through- 10g BCAAs and consume it gradu-
out the session. ally throughout the session.
YAM-APPLE-ALMOND PANCAKES
MAKES 1 SERVING (2 PANCAKES)
2 large free-range, organic eggs 2. Add coconut oil to a large frying

3 tbsp almond butter pan over medium heat.
5 tbsp yam pure (steam yam, 3. Fold diced apple into batter and
then blend) pour into pan, making two pancakes.
tsp cinnamon Let pancakes cook 2 to 3 minutes. Flip
tsp nutmeg and cook for another 1 to 2 minutes.
Splenda or stevia to taste 4. Serve hot and top with syrup.
tsp virgin coconut oil
cup apple, diced
Sugar-free maple syrup
NUTRITION PER SERVING
1. In a food processor or blender, 578 24g 28g 44g
combine first six ingredients. Blend CALORIES PROTEIN CARBS FAT
until mixture becomes a smooth batter.
140 MUSCLE & FITNESS JANUARY 2017 SAM KAPLAN

WEEK 8
Weight Training
Trai g Cardio
Cardi Nutrition
tion
Work out seven days per week, Perform 50 minutes of brisk
Perfor Training Days
splitting up your routine as fol- walkin three days per week.
walking Same as Week
ek 3
lows: legs, chest and shoulders, (Do cardio
c only on pump days.)
back, arms, one additional leg day, Mix a shake containing
ning 10g BCAAs Off Days (No Lifting) and
one additional back day, and one and
d consume it throughout
roughout Pump Days
additional chest and shoulder day. the session. M eal 1 : 6 whole eggs, tbsp
Meal
virgin
virg coconut oil, 1 cup spinach,
1 oz avocado
Fall flat. Meal 2 : 50g whey isolate,
Now you can 2 tbsp almond butter
drop weight Meal 3 : 6 oz (cooked) grass-fed
while eating beef, 1 cup green vegetables
pancakes!
Meal 4 : 6 oz (cooked) tilapia,
1 cup dark-colored berries
Meal 5 : 6 oz (cooked) chicken,
1 cup vegetables
Meal 6 : 6 oz (cooked) chicken,
4 oz (cooked) sweet potato,
1 cup vegetables

56g carbs, 71g fat
Weight Training
Same as Week 7
Cardio
Perform 55 minutes of brisk
walking three days per week. (Do
cardio only on your pump days.)
YES, YOU
CAN ACTUALLY
EAT THESE
IRRESISTIBLE
YAM-APPLE-
ALMOND
PANCAKES.
IS THERE
ANYTHING
ELSE I CAN
DO TO
BURN FAT
FASTER?
Consume a large
cup of black coffee
and 2g tyrosine (an
amino acid often
used to treat de-
pression) before
your cardio ses-
sions. This will
boost your metabo-
lism, and your body
will draw more from
its stored fat to fuel
your exercise.

> How to target muscles by
doing isolation exercises first.
PRECISION P
BY GREG MERRITT /// PHOTOGRAPHS BY PER BERNAL
HERES THE THING WITH COMPOUND EXERCISES: Active Duty
By using more than one muscle group, youre able to lift the most Pre-exhaust has you perform an isola-
tion exercise right before a compound
iron. So far, so good. More weight can equal more mass, but you
lift in order to fatigue the targeted
may also fail to target the right body part, and that can be a big
body part alone before it goes to work
problem. If, for example, the weak link in your bench press is in tandem with others. This way, you
your triceps, which tap out before your pecs have been fully can be assured that it gives out first
stressed, benching wont do much to expand your chest. during the compound lift. Lets return
Thankfully, theres a solution. Hit the targeted muscle before to our chest example. If you
doing the compound exercise to weaken that link in the chain. do pec-deck flyes, which
This is done via pre-exhaust, and its an effective, if unduly isolate the pecs, before
bench presses, which
controversial, technique.
RE-EXHAUST
PRE-
EXHAUST
BASICS
Do an isolation exercise
before a compound lift.
The former should target
the muscle(s) you want to
emphasize during the
latter.
Push all sets to failure or
near failure in the 10- to
15-rep range.
work the pecs along with the anterior That brings us to the controversy.
Pre-exhausting will
reduce the amount of
deltoids and triceps, your pecs will be Google pre-exhaust science and
weight you use in the pre-exhausted when you start bench- youll find many so-called experts
compound exercise. ing. Therefore, while youre bench- who are convinced that the pre-
You can pre-exhaust ing, your chest will give out before exhaust method is counterproduc-
more than once during a
workout, as in our sample your delts or triceps. Pre-exhausting tive. Both a Swedish study in 2003
triceps routine (p. 145). assures that your targeted muscle and a Brazilian one in 2007 in the
does all the work it can during a com- Journal of Strength and Conditioning
pound exercise. showed that muscle activation in the
P R E - E X H AU S T
PRE-EXHAUST
TRICEPS ROUTINE
EXERCISE SETS REPS
Pushdown 3 1215
Machine Dip 3 1012
Rope Extension 3 1215
Close-grip Bench Press 3 1012
pre-exhausted muscle was reduced avoid pre-exhaust. the workload after the fact and thus
during the compound exercise when Good results, wrong conclusion. wont be as activated. But thats
compared with post-exhaustion In fact, the reduction in muscle good, because it means itll fail first.
(doing the compound exercise first). activation proves the effectiveness Think of it this way: If those same
The 2007 study even focused on of pre-exhaust. The whole point of studies had shown pre-exhaust did
pec-deck flyes and bench presses, doing the isolation exercise first is not reduce muscle activation in the
per our example. The conclusion of to fatigue the targeted body part. targeted area during the compound
both studies was that this reduction Of course, that area isnt going to exercise, that would argue for the
in muscle activation was a reason to be capable of carrying as much of ineffectiveness of the technique.
P R E - E X H AU S T
Weakest Link
Bodybuilders know from empirical sets as a warmup or pump-up. Youre
PRE- evidence that pre-exhaust works. Not
only does it increase workout intensi-
trying to tire that muscle, not just
flush it with blood.
EXHAUST ty, but it also helps you hit the target. The weakest link fails first. In the
TIP SHEET If you pump up an area first, it comes
into focus during the compound
case of pre-exhaust, thats a good
thing. By temporarily tiring a muscle
Tense the targeted area during the exercise. In our sample routine, with individualized toil, you can be
compound exercise to prevent
other muscles doing too much. performing pushdowns before dips, assured itll be the weakling during
To up intensity, do pre-exhaust and rope extensions before close-grip the subsequent team activity. Sure,
supersets. Immediately follow bench presses, you can be assured thats going to rob strength from the
the isolation exercise with the
that youre feeling your triceps team, but the targeted muscle will
compound lift.
Because its difficult to target only
working during the two compound be worked to the max, tapping out
your back with deadlifts, try deadlifts. That said, the effectiveness of before other muscles can butt in and
lifting after other back exercises. this technique is not dependent on a do too much. When used correctly
You can do all isolation exercises, feeling. You need to push the isolation pre-exhaust proves the weakest link
such as three types of curls,
before ending with a compound exercises hard. Go to failure or near can be the hardest worker and, in
lift, like rack pullups. failure. Never think of the isolation turn, the fastest grower.

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omp petiitiion a
att
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e 2016
20016 6R
Rioio
Olympic
Olymp pic Ga
Games.
a es.
BULGARIAN
METHOD
> How to apply
this revolutionary
weightlifting
system to your
workouts.
BY GREG MERRITT
BULGARIAN.
In weightlifting circles,
the very word conjures up
images of men in singlets
with too much body hair
and consonant-laden names
hoisting barbells overhead
again and again, day after
day, in some torturous yet
mysteriously effective
program, and all while
hidden away behind the
Iron Curtain. In the
1970s and 80s, when
Bulgarias weightlifting
GOH CHAI HIN/AFP/GE T T Y IMAGES; EDG AR ARTIG A
team dominated world BULGARIAN-METHOD

competition, its unique
training methods
BASICS
To get stronger in a specific lift, focus on performing that lift with
sparked a sensation in the great frequency.
Do an exercise up to six days per week and in up to four workouts each day.
weightlifting world: What If you want to get stronger for single reps, do mostly single reps with
is the Bulgarian method, near-maximum weights.
To guard against overtraining, alternate between heavy and light cycles.
and can it be applied to
bodybuilding?
BULGARIAN M ETHOD
BULGARIAN
BODY-
BUILDING
TIP SHEET
Select no more than six exercises
for your routine.
Focus on compound exercises, and
push sets to failure.
Do the same routine once per day
four to six days per week.
You can also do one exercise, such
as dumbbell curls (five sets of 10),
multiple times in a day.

Ivans Innovation mock competitions, complete with
Ivan Abadjiev, now 84, won Bulgarias full audiences. While the continu-
first weightlifting medal in 1957 and ous repetitive grind of his program
went on to coach Bulgarias weight- screams overtraining, it was avoided
lifting team from 196889, when because of the extreme level of
the poor country of barely 7 million adaptation. Just as a swimmer
citizens dominated Olympic- adapts to constantly performing
style weightlifting. Whereas other the same strokes or a boxer adapts
programs avoided frequent work with to throwing the same blows, doing
low reps and focused on accessory only two or three lifts again and
exercises, Abadjiev believed in the again allows the body to more easily
practice-makes-perfect mantra, or adapt. Furthermore, doing single
the law of specificity. reps triggered what is called protein
Olympic weightlifting is judged memory, strengthening neurological
by how much weight is hoisted in pathways and causing adaptation
two liftsthe snatch and the clean in the muscle cells specifically for
and jerk. So according to the law of the act of doing increasingly heavier
specificity, to improve on those two single reps.
The chief goal of the Bulgarian

method is all about stimulating
growth in all muscles.
lifts, you need to do them almost Bulgarian and Bodybuilding

exclusively. Back squats or front Members of the Bulgarian weight-
squats were added to Abadjievs lifting team had one goalperform
program for the unmatched strength Olympic-style lifts. And while they
gains they provided, but otherwise had the time and resources to work
his athletes were practicing their out four times a day, we assume
lifts for low reps, often for singles, at you wont be going to the gym more
near-maximum effort. And they than once daily. Furthermore,
were doing this with a seemingly unless youre a competitive weight-
crazy frequencyup to four work- lifter, youre unconcerned with how
outs per day as often as six days per much iron you can lift for one rep.
week. Youd think this would lead to a In that sense, the chief goal of the
full-speed wall splat of utter physical Bulgarian method is antithetical
and mental exhaustion. Instead, the to bodybuilding, which is all about
Bulgarians were thriving and rapidly stimulating growth in all muscles and
growing stronger. not at all about single-rep strength in
In fact, Abadjiev did cycle in light the snatch and the clean and jerk.
EDGAR ARTIGA
and heavy periods for his athletes. Still, the Bulgarian method has
He also broke up monotony and applications for muscle growth. First,
upped intensity by regularly staging it can be adapted to a program more

BULGARIAN M ETHOD

conducive to growth. As in our sample
routine, select four to five compound
exercises that together hit most body
parts. Keep your reps in the eight to 12
range, and push sets to failure. Perform
this same routine at least four times per
week and continually strive to use more
weight or get more reps. Alternate one
week of Bulgarian-style training with
two weeks of a more traditional body-
building routine.
The methods
craziness is
the key to its
effectiveness.
You can also do one exercise through-

out a day. No, you wont need to live
in a gym. You can do curls with just a
barbell or dumbbell, or you can work
triceps with close-grip pushups. Do
five sets of the exercise, ideally for eight
to 12 reps (though depending on the
exercise and your strength, you may
need to go higher), and do four or five
such workouts in a day. Go through this
EDGAR ARTIGA
one-exercise overload day once or twice

per week in addition to your regular
training, and skip working this targeted
body
dy part in your regular workouts.
BULGARIAN Crazy
azy Gains
BODYBUILDING Whether
hether youre contemplating
doing
ing the same five-exercise workout
ROUTINE fivee times per week or you hit one
body
dy part five times in a day, it prob-
EXERCISE SETS REPS
ably
ly seems crazy. Thats what they said
Deadlift 5 812 about
out Abadjievs innovationuntil the
Bench Press 5 812 Bulgarians
ulgarians repeatedly brought home
Squat 5 812 thee most medals. The methods crazi-
Barbell Row 5 812 ness
ss is the key to its effectiveness
Shoulder Press 5 812 because
cause it forces your muscles to adapt
to frequent and unexpected stress by
NOTE: Perform this routine four or five days
per week. growing
owing stronger and bigger.
MAD
SCIENTIST
MUSCLE > Bust through your plateau with a maniacal but
systematic approach that gets you growing again.
BY NICK NIL S SON /// PHO T O G R A PHS BY PAV EL Y T HJA LL
WATC
WATCH
CH A
ANY
Y HIGH-LEVEL
H BODYBUILDER making steadyy progress until youre scraping up against
orr well-muscled
w ll--musc
well scled
c ed guy
guy andd you know its true: You have to yyour genetic ceiling. This month, we bridge theory and
be a little
be liittle crazy
az tto o get
g that big. But self-sacrifice, a badass practice to bring you a crazy-like-a-fox muscle-growth
attit
attitude,
ittude,, aand
nd an
a iro
ironclad
ronclad constitution in the gym arent
e program. Its a proven
p plan based
d on hard science, but it
alw
always
ways enough
en ggh
enoug h to guarantee
g dramatic gains. Knowing what will push your tolerance for hard work and intensity to the
kind d of training
training
tra n yyouou need to do and when to apply itt can max.ax The training may seem insane, but so will your gains
g
mean
mean n the
th
he difference
diff
fferencce between toiling in vain forr years and aatt the end of only four weeks.
w
154 MUSCLE & FITNESS JANUARY 2017 S H OT O N LO C AT I O N AT METROFLEX GYM, LONG BEACH, CA
Perform only the top portion
of the chinup on Day 1. After
pulling to the top of the first
rep, lower yourself 6 to
8 inches and pull back up for
all subsequent reps.
1
Three-Tiered Structural Training
System
Day
Choose a light weight and perform two sets of 100 reps
of one exercise per body part. If you have to stop along
Youll train only three days per the way, rest 10 seconds and then continue until you
week on the Mad Scientist reach 100. Rest 90 seconds between sets.
plan, but, as youll soon find
out, thats plenty. Each 1. BACK, 2 sets of 100 2. CHEST, 2 sets of 100 3. THIGHS, 2 sets of 100
day has a different training reps: Seated cable row or reps: Barbell or dumbbell reps: Leg press, squat, or
focus, outlined here. lat pulldown. bench press. dumbbell squat.
1
PARTIAL-RANGE 1. BACK, 3 sets of 68 2. CHEST, 3 sets of 68
Day
REPS: Lower the weight reps: Rack pull, top-third reps: Barbell bench press,
only a few inches and chinup, or any row varia- top-third range only.
STRUCTURAL TRAINING. Youll use then lock it out. Hold the tion. (Note that the rack
very high reps to improve the energy- lockout for at least five pull is already a partial- 3. THIGHS, 3 sets of 68
production capacity of your muscle seconds on each rep. range movementthe top reps: Squat or leg press,
cells. Youll also employ heavy partial- Because youre using a half of a deadlift. You do top-third range only.
range sets to strengthen connective small range of motion, not need to shorten the
tissue and prime your nervous system you can use weights range any more.)
to handle heavier weights. that are 2050% heavier
than your max. Rest two
2 minutes between sets.

Day
HIGH-VOLUME TRAINING. By Lat-bar Seated

increasing training volume, youll over- Cable Row
load the body and force adaptation. Attach a lat pulldown bar
Youll perform a massive amount of to a seated cable station.
work without stressing your central Row the bar to your
nervous system. This will be the main
sternum, driving your
source of your mass gains.
elbows back and pushing
your chest forward.
3
Day
HEAVY STRENGTH TRAINING.

Youll lower the volume and increase
the intensity to allow a rebound from
the previous workout but also to spur
pure strength gains. This will teach
your nervous system to recruit every
available muscle fiber to handle the
heaviest loads.
The Workout
Each workout hits the whole body and
focuses on compound movements to
stimulate the bigger muscles like the pecs,
quads, and lats. Your shoulders, arms, abs,
and other smaller muscles will get plenty
of incidental work, so dont be tempted to
train them directly on top of what youre
doing here. Stick to the program for four to
Performing 100 reps of
six weeks, mixing up the exercises (see the seated rows will have your
directions for each workout day for your lats, rhomboids, and arms
options) and increase the weights you use screaming. Rest as needed to
as often as you can. keep good form.
2
High-Volume Training 1. BACK, 15 minutes: Chinup, lat pulldown,
any row variation, or deadlift.
Day
Choose a weight you can perform 10 reps with and 2. CHEST, 15 minutes: Barbell or dumbbell
do only three reps per set. Rest 10 seconds between bench press.
sets. Continue until you can no longer get three reps,
and then rest however long you need to get another 3. THIGHS, 15 minutes: Barbell squat, front
three reps. Do as many sets as you can in 15 minutes. squat, dumbbell split squat, or leg press.
Deadlift
Drop your hips, keep your
back straight, and push
your hips through to lift
the weight up. A hook grip
(shown) will allow you to
handle slightly more weight
than normal.
Flat DB Press
Lower the weight until your
elbows break 90 degrees.
Explode back up, making
sure to squeeze your chest
muscles at the top of the
movement.

Whether deadlifting on high-
volume or strength-training
days, maintain form: Keep
your back flat and the bar
close to your body, and
drive your heels into
the floor.
134 MUSCLE & FITNESS 08.12

3
Heavy Strength Training
Day
Perform a set of five reps, then three reps, then
one rep, increasing the weight accordingly each set.
(Youll do three sets total for each body part.) The
one-rep set should be a little less than your absolute
max. Rest two to three minutes between sets.
1. BACK, 3 sets of 5, 3, 2. CHEST, 3 sets of 5, 3. THIGHS, 3 sets of 5,

1: Deadlift, weighted 3, 1: Barbell or dumbbell 3, 1: Barbell squat, front
chinup, or any row. bench press. squat, or leg press.
Bench Press
With a slightly wider
than shoulder-width
grip, lower the bar to
just below your chest.
Keeping your elbows in,
explosively lift the weight
back up.
SEE YOUR
ABS 330 DAYS

> Mark your calendar.
A chiseled midsection is only
one month away when you
IN
follow this training and diet
program to a T.
BY SHELBY STARNES
/// PHO T O G R A PHS BY PAV EL Y T HJA LL

S H O T O N L O C AT I O N AT M E T R O F L E X G Y M , L O N G B E A C H , C A
A B S I N 30 DAY S
THE WORKOUT
THIS TRAINING INING PROGRAM
is akin to what
at a bodybuilder would
do in the finall weeks leading up to a
competition. It covers the entire body
but gives special
cial priority to your abs.
(Youll work them first in every
session.) Most
st of the exercises wont
be new to you,u, but take note of how
theyre performed.
rmed. Youll use a variety
of intensity-boosting
oosting techniques, such
as holding a peak contraction and
performing a slow negative (lowering)
portion of a rep,
ep, to bring out the most
muscularity. Follow the accompanying
diet on page 134, and youll preserve all
your muscle (and possibly gain a bit)
as you reducee calories and peel away
body fat. Youll
ll have a body worth
celebrating before you even need to
ditch the parka.
DIRECTIONS
SPLIT: HOW TO CARDIO:
Youll train six
DO IT: Perform 30
days a week, Complete all minutes of
performing sets for one steady-state
cardio in the exercise before cardio. For the
morning for five moving on to best results, do
straight days the next. Follow it first thing in
and lifting most the specific the morning,
afternoons or instructions for before breakfast.
evenings. Youll how to perform Choose any type
rest completely certain lifts of exercise you
one day per noted by the like, such as
week. asterisks (*). walking, cycling
on a stationary
bike, or using a
T I P : If your schedule prevents you stair climber,
from lifting in the afternoon or evening, but keep the Decline Leg Raise p
you can move that session to the intensity at 70% Lie on a decline bench with your head up. Grab the
morning and perform the cardio later. padding behind your head, and raise your legs and
of your max
Try to keep the two sessions several
heart rate (220 - hips until your legs are perpendicular to the floor.
hours apart.
your age x 0.7).

Bench Dip p V-up q Day 1 / 8 / 15 / 22 / 29
Set up two flat benches so that Start with your feet and hands
A.M.: Cardio
your feet can rest on one and your extended straight. Using as little
P.M.: Abs, Chest, Shoulders, Triceps
hands are propped on the other. momentum as possible, fold your
Lower your body until your upper arms to your legs, squeezing your EXERCISE SETS REPS REST
arms are parallel to the floor, then core as you complete the movement. 1. Cable 3 To 60 sec.
press back up. Touch your toes and then reset. Crunch failure
2. Seated 4 10 2 min.
Machine
Bench Press*
3. Incline 4 15, 12, 2 min.
Dumbbell 10, 8
Press**
Press
4. Incline 4 6 2 min.
Bench Press
5. Weighted 3 To 60 sec.
Dip failure
6. Bentover 4 15 90 sec.
Lateral
Raise
7. Cable 3 12 90 sec.
Lateral (each
Raise**
Raise ** side)
8. Smith 4 8 90 sec.
Machine
Overhead
Press*
*Flex hard at the top of each rep for one second.
**Attach a D-handle to the low pulley of a cable
station and hold it with your far hand. Make sure
there is tension on the cable at the bottom. Raise
your arm 90 degrees.
Day 2 / 9 / 16 / 23 / 30
A.M.: Cardio
P.M.: Rest
A B S I N 30 DAY S
Day 3 / 10 / 17 / 24
A.M.: Cardio
P.M.: Abs, Back, Traps
1. V-up 3 To 2 min.
failure
2. Decline 3 To 2 min.
Leg Raise failure
3. Smith 4 10 2 min.
Machine
Bentover Row
4. Close-grip 4 To 2 min.
Pullup failure
5. Dumbbell 3 12 2 min.
Pullover
6. Barbell 4 12 2 min.
Shrug*
7. Weighted 3 To 2 min.
Back failure
Extension**
Extension **
*Hold the top of the rep for three seconds.
**Hold a moderately heavy DB at your chest.
Day 4 / 11 / 18 / 25
A.M.: Cardio
P.M.: Rest
Day 5 / 12 / 19 / 26
A.M.: Cardio
P.M.: Abs, Arms
1. Incline 3 To 60 sec.
Situp failure
2. Elbow- 3 To 60 sec.
supported failure
Leg Raise
3. Triceps 4 20, 15, 60 sec.
Rope 12, 9
Pushdown**
Pushdown
4. Bench Dip 4 To 60 sec.
failure
5. Decline 4 10 60 sec.
EZ-bar Lying
Triceps
Extension
6. Barbell Curl 5 8 60 sec.
7. Preacher 4 8 60 sec.
Curl**
Curl ** Cable Crunch p Hanging Leg Raise u
8. Hammer 3 10 60 sec. Kneel facing a cable station with a Hang from a pullup bar, squeeze your
Curl chain or rope attached to the high shoulder blades together, and raise
*Flex your triceps hard in the contracted position.
pulley. Hold the ends at your ears your legs as high as you can. Keep your
**Take three seconds to lower the bar on each rep. and crunch toward the floor. feet together and your knees extended.

T I P : Ge
Getet aatt le
least
east se seven
eve en ho
hours
ours o off
sleep
sle
eep per
per ni
night.
ight. A Another
no
othe er ooption
ptiion iis
s
to
o sle
sleep
eep si
sixix ho
hours
ours a and
ndd the
then
en ta
take
ake ea
one-hour
o ne
e-ho our na
nap
ap lalater
ateer iin
n theed day
ayp p
post-
ost-
workout
woorko out iis
spperfect.
erfe ect. A lo low
ow ca
calorie
alo
oriie iintake
nta
ake
e
coupled
co
oup ple
ed with
wiith iintense
nteense e tra
training
ainiing
g iis
s stre
stress-
ess-
ful to
o the
eb body,
ody, a and
nd
d nonothing
othiing g he
helps
elpps yoyou
ou
recover
re
ecooveer a
as s we
well
ell as
as sle
sleep.
eep.
A B S I N 30 DAY S
Cable Lateral Raise p

The key to this exercise is main-
taining a slow and controlled pace
throughout the whole movement. To
increase intensity, pause at the apex
for one or two seconds.
Hammer Curl t
Hold a pair of dumbbells at your
sides and curl them straight up to
your shoulders. Squeeze your biceps
hard at the top before lowering the
weight. Its OK if your elbows track
forward slightly, just be sure that
youre not using momentum.
T I P : You can use a thermogenic

supplement before cardio and lifting
sessions. A product containing
caffeine and green tea extract is
perfect. These ingredients help
break down fatty acids and can
help you metabolize fat faster.

Day 6 / 13 / 20 / 27
A.M. or P.M.: Abs, Legs
THIS MONTH
EXERCISE SETS REPS REST Follow the calendar below to
keep track of your program.
1. Cable 3 To 30 sec.
Crunch**
Crunch failure
This calendar is designed to obligations around them.
2. Hanging 3 To 30 sec. help you plan your training. Follow the tips on this page
Leg Raise failure
It doesnt matter what day of to further maximize your
3. Standing 8 8 30 sec.
Calf Raise
the week you beginthats gains. For your diet, the
your Day 1. Remember, train- numbers below represent
4. Seated 3 10 60 sec.
Calf Raise ing and getting your meals the amount per macro (protein
in must be your top priority (p), fat (f), and carb (c)) in grams
5. Lying 3 12, 9, 90 sec.
Leg Curl**
Curl ** 6 if you want to get ripped in that you should consume per
6. Leg 3 12 90 sec.
30 days, so work your other pound of body weight.
Press***
7. Walking 3 10 60 sec.
Dumbbell Day 1 Day 8 Day 15 Days 22 & 29
Lunge A.M.: 30 min. A.M.: 30 min. A.M.: 30 min. A.M.: 30 min.
8. Hack 3 15 90 sec. Cardio Cardio Cardio Cardio
Squat**** P.M.: Abs, Chest, P.M.: Abs, Chest, P.M.: Abs, Chest, P.M.: Abs, Chest,
Shoulders, Shoulders, Shoulders, Shoulders,
9. Stiff-leg 3 15 90 sec. Triceps Triceps Triceps Triceps
Deadlift
1.3p, 0.75c, 0.3f 1.3p, 0.5c, 0.3f 1.0p, 1.75c, 0.1f 1.3p, 0.25c, 0.4f
*Hold the contraction for two seconds at the end of
each rep. Day 2 Day 9 Day 16 Days 23 & 30
**Flex your legs at the top of each rep.
***Work up in weight, performing sets of 12, until A.M.: 30 min. A.M.: 30 min. A.M.: 30 min. A.M.: 30 min.
you can no longer do 12 reps. Cardio Cardio Cardio Cardio
****Go as low as possible, but come up only
three-fourths of the way on every rep. Place your 1.3p, 0.75c, 0.3f 1.3p, 0.5c, 0.3f 1.3p, 0.25c, 0.4f 1.3p, 0.25c, 0.4f
feet inside shoulder width.
Day 3 Day 10 Day 17 Day 24
Day 7 / 14 / 21 / 28 A.M.: 30 min. A.M.: 30 min. A.M.: 30 min. A.M.: 30 min.
Cardio Cardio Cardio Cardio
OFF
P.M.: Abs, Back, P.M.: Abs, Back, P.M.: Abs, Back, P.M.: Abs, Back,
Traps Traps Traps Traps
1.3p, 0.75c, 0.3f 1.3p, 0.5c, 0.3f 1.3p, 0.25c, 0.4f 1.3p, 0.25c, 0.4f
T I P : Traditional cardio tends to beat
up the legs and calves. Combat this by Day 4 Day 11 Day 18 Day 25
foam rolling after each session. Just a A.M.: 30 min. A.M.: 30 min. A.M.: 30 min. A.M.: 30 min.
few minutes can really improve recov- Cardio Cardio Cardio Cardio
ery. Try using a roller that has knobs,
1.3p, 0.75c, 0.3f 1.3p, 0.5c, 0.3f 1.3p, 0.25c, 0.4f 1.3p, 0.25c, 0.4f
like a RumbleRoller, since they provide
a more intense massage effect than a Day 5 Day 12 Day 26
Day 19
standard foam roller by digging deeper
into your muscle tissue. A.M.: 30 min. A.M.: 30 min. A.M.: 30 min. A.M.: 30 min.
Cardio Cardio Cardio Cardio
P.M.: Abs, Arms P.M.: Abs, Arms P.M.: Abs, Arms P.M.: Abs, Arms
T I P : Keep your fluid intake high.
1.3p, 0.75c, 0.3f 1.3p, 0.5c, 0.3f 1.3p, 0.25c, 0.4f 1.3p, 0.25c, 0.4f
Its important not only for replacing
water lost through sweat but also for Day 6 Day 13 Day 20 Day 27
controlling hunger. Focus mainly on
water, but you can also drink Crystal Abs, Legs Abs, Legs Abs, Legs Abs, Legs
Light, tea, sparkling water, and diet 1.3p, 0.75c, 0.3f 1.3p, 0.5c, 0.3f 1.3p, 0.25c, 0.4f 1.3p, 0.25c, 0.4f
sodaas long as its calorie-free. It
should go without saying that drinking Day 7 Day 14 Day 21 Day 28
alcohol is not allowed at any time on
Off Off Off Off
this program.
1.3p, 0.75c, 0.3f 1.3p, 0.5c, 0.3f 1.3p, 0.25c, 0.4f 1.3p, 0.25c, 0.4f
PART
1
PUMPIN
2017 marks the 40th anniversary of the greatest film about bodybuilding
G IRON AT
40
and arguably Arnold Schwarzeneggers greatest role. / By Shawn Perine
PUMPING
IRON @ 40
FOR MUCH OF ITS HISTORY, walls and bench seating that was literally
overflowing with hundreds of screaming
bodybuilding was an enigma. Its participants people. Drawn from all walks of life, yet
were thought to be vainglorious fetishists, and the bound by one common threadan intense
love of the sport of bodybuildingthey had
activity itself was viewed as perverse by some and
come to bear witness to the ascension of an
a waste of time by others. Certainly bodybuilding heir to the title of Mr. East Coast.
wouldnt have been considered a bankable subject Backstage, anxious competitors awaited
their turns to be called out front, all the
for a feature film in the mid-1970s, which is when
while pushing and pulling on weights,
documentary director George Butler got the idea to cables, and one another in an effort to
make such a movie. With equally formidable sup- retain the ethereal pump of blood that
would give their muscles a fuller appear-
plies of foresight and determination, Butler willed
ance. Onstage, massively muscled men,
his cinematic ode to bodybuilding to fruition 40 dressed only in bikini trunks and a coat of
years ago this month, and the bodybuilding baby oil, posed and flexed under the glare of
white-hot stage lights, their only accompa-
world still owes him a large debt of gratitude.
niment a carnival calliope and the barker-
Since its initial theatrical release on like introductions of the shows emcee. Out
Jan. 18, 1977, Pumping Iron has made a front, the supportive crowd was boisterous
winding journey from art-house film to public and insatiable, yet as knowledgeable and
TV fodder to collectible video to Netflix opinionated as the most dedicated fans of
staple, all the while growing in popularity any more mainstream sport.
with bodybuilders and film buffs alike. As the drama of the competition unfolded
before the two men, they quickly realized
A Chance Encounter that they werent chronicling any ordinary
How did a documentary about competitive athletic event. Gaines and Butler knew that
bodybuilding ever get made in the first place, the scene playing out before their ever-
especially considering the prejudices much widening eyes transcended the bounds of
of America harbored toward the sport? sport. Bodybuilding, they thought, was a
Ironically, the genesis of Pumping Iron culture as unique as any America had to
can be traced back to the most mainstream offer, and they would be the ones to intro-
1972
sports publication in the world. In 1972, duce it to the general public. Charles Gaines
Sports Illustrated, in an effort to explore and George Butler would be the Lewis and
unconventional subject matter, commis- Clark of bodybuilding.
sioned Charles Gaines, then-30-year-old Sports
associate professor of creative writing at Illustrated If at First You Dont Succeed
New England College in Henniker, NH, to magazine Despite the success of their SI article,
report on a bodybuilding competition to be sends Charles Gaines and Butler felt there was much
Gaines and
held in Holyoke, MA. Gaines recruited his George Butler more story to tell than could fit within the
friend George Butler, 28 at the time, to to report on column inches of a single issue of a publica-
shoot photos for the article. a bodybuilding tion. So they decided to write a book. It
The scene Gaines and Butler witnessed on competition would be the first to comprehensively
that early summer evening was something so in rural New chronicle the history and current status of
England. There
exotic and incongruous that it more closely the idea for competitive bodybuilding.
resembled the set of a Federico Fellini film Pumping Iron With an advance from Doubleday
than a sporting event. Yet, as Butler would was born, the publishing, Gaines and Butler set out on a
later say, it was so bizarre that it could only first book to cross-country trekfrom Massachusetts to
be American. There, in the midst of a rural chronicle the New York to Californiato interview
history and
town in western Massachusetts, hidden current status and photograph the biggest stars of the
within stands of evergreen trees, stood a of competitive day, including Franco Columbu, Ed
small makeshift meeting hall with collapsible bodybuilding. Corney, Mike Katz, Steve Michalik, and

A 29-year-old Arnold Schwarzenegger being filmed as he prepares to capture his sixth Mr. Olympia title in Pretoria, South Africa.
O P EN ER S P R E A D: G E O RG E B U T L ER / C O U R T E SY O F W H I T E M O U N TA IN F IL M S. T H I S PAG E:
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
PUMPING
IRON @ 40
Arnold and fellow Arnold Schwarzenegger. as a socially acceptable activity, it was at

bodybuilder Franco Upon returning to New York, the duo least beginning to warm up to the notion
Columbu were the dropped off their manuscript at the Double- that the pursuit of a physical ideal through
original bromance.
day office. Within a couple of days, they weightlifting might not be quite so illicit
received a letter from the editor-in-chief of after all. Mission accomplished. For now.
the publishing giant. George Butler wont
A F A R C H I V E /A L A M Y; 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
soon forget the contents of that letter. A Star Is Built
He wrote us saying, I want my money Photographers are, by nature, visually
back, recounts Butler. No one will ever oriented people. They can make the mental
read this book, and no one will ever be leap from idea to art form while the rest of
interested in Arnold Schwarzenegger. us are still pondering the idea. For a
Down, but not out, the two shopped photographer with the talent of George
their book proposal around Manhattan Butler, that leap was a mere bunny hop
20
until they eventually found a champion for when it came to envisioning the book
their cause in Simon & Schuster. With the Pumping Iron as a feature-length film.
support of a reputable publishing house Butler knew that the subject matter he
behind it, Pumping Iron: The Art and Sport and Gaines had so successfully captured in
of Bodybuilding hit the bookstores in print was tailor-made for the screen. From
mid-1974. It was an instant unqualified the training to the competition to the
Number of print success, making The New York Times underlying forces that drive its athletes to
runs of Pumping
Iron: The Art and best-seller list and eventually registering succeed, the art and sport of bodybuilding
Sport of Body- an incredible 20 print runs. couldnt ask for a better medium than film.
building, which By early 1975, the dynamic duo of Gaines Moreover, Butler had become acquainted
became an and Butler had made great strides in their with one bodybuilder in particular who
instant hit and a effort to take bodybuilding out of base- possessed as much charisma as any
New York Times
best-seller when ments and backrooms and place it squarely Hollywood actor, despite his thick Aus-
published in on the coffee tables of America. If the trian accent, 22-inch arms, and tongue-
mid-1974. nation had not yet embraced bodybuilding twisting surname. Arnold Schwarzenegger,
1 74 MUSCLE & FITNESS JANUARY 2017

Arnold hits his
signature pose, the
twisting back
shot, showcasing
his 22-inch arms.
Arnold,
Butler
thought,
was
practically
born to be
a movie
star and,
moreover,
was the
one man
who could
carry the
film, on
Butler thought, was practically born to be a budget of $400,000, raised by George
movie star and, moreover, was the one man Butler himself. The cameras followed very wide
who could carry the film, on very wide the paths of four bodybuilders over shoulders,
shoulders, to box-office success. the course of 12 weeks as they prepared
So, with a subject, a title, and a leading to compete for the highest titles attainable
to box-
man, George Butler went about the business by each: the IFBB Mr. Universe for office
of shooting the feature-length documentary
Pumping Iron in the summer of 1975.
Mike Katz and the IFBB Mr. Olympia
for Lou Ferrigno, Franco Columbu, and
success.
Arnold Schwarzenegger.
On the Road Again Over the next 3 months, Butler,
The filming of Pumping Iron began in July cinematographer Robert Fiore, and
1975 with a small but efficient crew and a members of the ever-changing crew
PUMPING
IRON @ 40
Even from an
worked their way from Massachusetts to The Fantastic Four Z U M A P R E S S I N C . /A L A M Y; 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
early age, Arnold Connecticut, New York, and California, Despite his intimidating size (6'1" and 240
possessed all the and internationally, to Montreal, Paris, pounds), Connecticuts Mike Katz is
traits of a movie star.
Sardinia, and Pretoria. Through workouts revealed to be a soft-spoken introspective
and meals, naps, and spats, the Pumping man who, in addition to being a top
Iron team followed their subjects every bodybuilder, was a schoolteacher and
move in an effort to expose not just devoted father of two. For Mike, body-
muscles but also the men who patiently, building was a way of dealing with hurtful
tirelessly, and earnestly dedicated their childhood taunts and ostracism.
lives to building them. As the days turned I can remember times when kids would
to weeks, it became increasingly evident be going to dancesand I would just leave a
that not only was the Pumping Iron team dance for no reason and say, Ill show them
capturing the inherent drama of the and go and run on a track for two or three
act of bodybuilding, they were also hours or go home and lift weights, Katz
profiling four unique and widely reminisces in the film. Yet the man Mike
disparate individuals. Katz would become, with the help of cold

five-time reigning champion Arnold 1975 Mr. Universe
With ultimate Schwarzenegger for the 1975 Mr. Olympia winner Ken Waller
title. At 6'5" and 275 pounds, Lou was the and Arnold posing
confidence and largest bodybuilder at that time, yet Butlers
post-workout.
poise, Arnold walks cameras show him to be a reticent giant,

through the movie living in the smaller shadow of his father,
Matty. Their relationship appears more than
as if it were his home a little awkward as Matty time and again
and everyone else imposes his will on his young son. The elder
Ferrigno frequently utilizes the word we
was just visiting. when speaking of Lous attempt to win the
Olympia. All the while, Lous quiet obedi-
ence to his father and earnest devotion to
his sport clearly define him as the movies
underdog, and the contrasting scenes of
Lous small dark world and Arnolds big
bright one set up the main, and most
compelling, storyline in Pumping Iron.
rolled steel and countless liver tablets, Franco Columbus joyful personality
inspires only adulation and respect from the shines through in every one of his scenes.
crowds that cheer him as he guest poses at The 5'5" powerhouse provides relief,
the Mr. East Coast show and competes in uplifting if not comic, through his spirited
the Mr. Universe contest. Although Mike storytelling, amazing feats of strength, and
did not take the title on that occasion (he ever-present smile. Location filming in
placed fourth behind Ken Waller, Roger Columbus homeland of Sardinia, a moun-
Walker, and Paul Grant, who placed first tainous island off the western coast of Italy,
The number of
through third, respectively), the combina- illustrates just how far his journey from bodybuilders
tion of fortitude and humanity he exhibits shepherd to bodybuilding champion was. the film profiled
renders him the movies most endearing Yet the most interesting insight into Franco over a course
protagonist. Columbu would be found in his complex of 12 weeks:
I adored him, Butler would later say. relationship with best friend, and sometime Franco Columbu,
Lou Ferrigno,
Hes a fine human being. antagonist, Arnold Schwarzenegger. Mike Katz,
Brooklyn native Lou Ferrigno was only 23 From the moment Butlers cameras began and Arnold
at the time, but he was already challenging rolling, Schwarzenegger established himself Schwarzenegger.
PUMPING
IRON @ 40
as the star of Pumping Iron. It wasnt for the

fact that he was the best bodybuilder on the
planet at the time or even that his story
was given the lions share of film. Arnold
Schwarzenegger simply had that intangibly
indefinable trait few individuals possess that
makes us want to watch their every move, be
it onscreen or in person, and he knew it.
George Butler also knew it, and soon, he was
betting, the rest of the world would, too.
With ultimate confidence and poise,
Arnold walks through the movie as if it were
his home and everyone else was just visiting.
Without hesitation or a second thought, he
methodically does away with each of his Every film needs dimmed and the projector turned on than
competitorsFerrigno, Columbu, Serge an antagonist: the sounds of laughter erupted.
Nubretfirst mentally, then physically, at the Butler portrayed George, Im going to speak for all of your
Lou Ferrigno as the
Mr. Olympia in Pretoria, South Africa. bigger, younger, friends in this room, began playwright
His performance throughout is up-and-comer Romulus Linney at the end of the screening.
Oscar-worthy as he portrays a man with looking to dethrone If you ever make a movie about Arnold
the reigning champ.
limitless charms and the guile to know Schwarzenegger, youll be laughed off 42nd
how to use them. The fact that he was Street. The overwhelming consensus in that
gifted with the best genes of the bunch room was that Butler had made a grave
only increased Schwarzeneggers advan- miscalculationthe public would be com-
tage over the competition. pletely turned off by a film about bodybuilding
By the end of shooting in early Novem- and by Arnold Schwarzenegger in particular.
ber 1975, Arnold had indeed won the Mr. The experts had spoken: Pumping Iron was
Olympia competition for the sixth consecu- destined to fail.
tive year, and George Butler had completed Forty years later, those words sound as
filming his magnum opus of bodybuilding. absurd as those who asserted that the
horseless carriage would be a passing fancy.
The Last Laugh The art and sport of bodybuilding is now
In an effort to raise production money for deeply ingrained in the social fabric of not
Pumping Iron, Butler had invited 100 or so only America but also the world. Arnold
potential investors to a screening of a test Schwarzenegger has become one of the
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
film of Arnold Schwarzenegger shortly all-time top-grossing movie stars, as well as a
before actual filming was to begin. Butler director, activist, humanitarian, real-estate
saw Arnolds potential right off the bat and mogul, and even governor of California.
hoped that his esteemed gathering would, As for Pumping Iron itself, a wildly
too. No sooner had the house lights been successful theatrical release was followed by
a nearly 14-year run as a staple on public and
cable TV stations. Today, at 40, it can be
viewed on Netflix any time and has acquired
3,000
the status of a certifiable classic, popular not
only with bodybuilding aficionados but with
Arnold fans and film buffs alike.
Thanks in no small part to the efforts of
George Butler, Charles Gaines, Arnold
Schwarzenegger and Sports Illustrated, to
name a few, bodybuilders will forever have
a film they can turn to for inspiration,
The number of people Butler approached individually historical reference, and a whole lot of
for funds before the 12-week shoot began in 1975. entertainment.

Next issue: An interview with
Pumping Iron director George PART
Butler conducted by M&F
Editor-in-Chief Shawn Perine. 2
Arnold posing with some lovely co-workers during a Joe Weider photo shoot for the namesake Crusher, 1975, Los Angeles, CA.
ARE YOU
TOUGH
ENOUGH
FOR SASHAS
WORKOUT?
> Channel your inner
badass like WWE
BREAK OUT OF THE USUAL HUMDRUM ROUTINE
and power up your results with this intense workout that will put you
into beast mode. And theres no better athlete to help you make a Bank
Superstar SASHA BANKS Statement than WWE Superstar Sasha Banks, who routinely shows her
impressive displays of strength and athleticism in the ring.
and take your fitness Top athletes like Sasha need workouts that challenge them in new
to the next level ways, but the rest of us can also benefit from moves that take us out of
our comfort zone, says M&F technical adviser Gino Caccavale, who
with this powerful designed this workout.
total-body workout. This creative, killer sequence of high-intensity moves will get your
B Y A LY S S A S H A F F E R /// muscles pumping and your heart rate soaring, leaving you feeling domi-
PHOTOGRAPHS BY PER BERNAL nant for the rest of your day.

Sashas Snapshot
BIRTH NAME: Mercedes

Kaestner-Varnado
HOMETOWN: Boston, MA
AGE: 24
HEIGHT: 5'5"
WEIGHT: 114 pounds
WWE DEBUT: July 13, 2015
SIGNATURE MOVE:
Bank Statement

QUICK
TIPis pull,
Perform th as one
ge
push, lun cohesive
th a n d
smoo nt.
m ove m e
LUNGING CABLE PUSH PULL

WORKS: BACK, CHEST, LEGS
1) Set the loads on a cable machine with
the weight stack in front of you about
20% heavier and three notches below
the cable stack behind you. Begin in a
split stance, left leg forward and right leg
back. Hold low cable in right hand with
arm extended and higher cable in left
HAIR & MAKEUP BY CHRISTIE CAIOLA
hand, elbow close to side and forearm

parallel to the floor (A).
2) Lower your right knee to the floor
while simultaneously rowing right arm
back, keeping elbow close to side and
pressing left arm forward (B).
B
DO 2 SETS OF 20 REPS PER SIDE.
SA S H A BA N K S WOR KOU T
SINGLE ARM
M & LEG DB SNATCH
WORKS: SHOULDERS, CORE,
CORE, LEGS
Break
out of the
1) Balance on left leg,
g, holdi
holding
ing dumbbell iin
n ri
right
ight hand, usual
arm extended at side.
de. Slowly squat down, keeping
right leg behind you;; lower weight toward arch of
humdrum
left foot. routine.
2) Explosively draw dumbbell upward close to body,
continuing in one smooth
mooth motion until ri
right
ight arm iis
s
extended overhead..
DO 2 SETS OF 12 REPS PER SIDE.
WATCH
SASHAS
and all your
favorite WWE
Superstars at
th 2017 Royal
Rumble, January
29th, only on the
WWE Network

SA S H A BA N K S WOR KOU T
PANCAKE
GOOD MORNING
WORKS: CORE, LOW BACK, GLUTES
1) Sit tall on the floor with legs
in a wide V position. Place a
barbell across your shoulder
blades. A
2) Slowly lower chest toward
floor, keeping eyes forward.
Stop when youve gone as
far as you can without losing
form. Push back to start-
ing position, engaging lower
back and glutes to drive you
backup.
B
DO 2 SETS OF 10 SLOW REPS. QUICK
TIP ur
legs a re
at yo
Ensure th lly
fu INCLINE EXPLODING
straight a
gainst
the floor. SUPERGIRL PUSHUP
WORKS: SHOULDERS, CHEST, CORE
1) In a pushup position, with hands
on a flat bench, lower chest toward
the edge of the bench (A).
2) Explosively push yourself off the
bench, raising arms until biceps
are aligned with your ears (B).
3) Land, keeping elbows soft.
DO 3 SETS OF 15 REPS.
FRANKENSTEIN
SQUAT
WORKS: CORE, LEGS; IMPROVES
SHOULDER STABILITY
1) With a straight bar rest-
ing on your
y shoulders, keep
your feet
fee shoulder-width
apart (A).
(A
2) Balancing
Bala bar on shoul-
ders with
wit arms extended
parallel to floor, descend
into a deep
d squat (B).
DO 3 SETS OF 12
SLOW REPS WITH
MODERATE WEIGHT.
A B
SASHAS WORKOUT
KETTLEBELL
ROPE DRAG
WORKS: BACK, CORE,
LEGS
1) Tie a battle rope to
1 or 2 heavy kettle-
bells. Stand back so
theres about 4 feet of
slack, and grasp the
rope with your palms
facing inward. Squat
down, keeping arms
extended.
2) Driving legs to
the rear, walk slowly
backward, keeping
core engaged and
staying in low squat.
DO 2 SETS OF 30
STEPS UP AND BACK.
STRAIGHT LEG BARBELLCURLWITH

TRICEPS PUSH
PRESS-UP QUICK
WORKS: CORE TIPhips back
wer
WORKS: TRICEPS, BICEPS
1) Stand holding a barbell
1) Lie faceup on a flat bench, Slowly lo ate
concentr with an underhand grip with
to bench; wnward
grasping the edges of the bench on the do ing your arms extended down near
keep
near ears with your legs extended. negative, gaged. thighs.
2) Press legs upward, bringing core en 2) Perform a biceps
your lower back off bench until curl, drawing bar toward
only shoulder blades are touching. shoulders(A).
3) Slowly lower hips back to 3) Extend arms forward
bench; concentrate on the down- until they are parallel to
ward negative, keeping your core floor, flexing triceps (B).
engaged. 4) Reverse the movement,
bringing bar toward
DO 2 SETS OF 1520 REPS. shoulders, and then lower
weight to start position.
Thats one rep.
A
B
BONUS EXERCISES:
AB MOVEMENTS
UP-AND-OVER
LEG WHIP
WORKS: CORE, ESPECIALLY OBLIQUES AND
INTERCOSTALS
1) Place a stability ball inside an
upside-down 24-inch plyo box
underneath a pullup bar. With a
narrow grip, hang from a pullup bar.
2) Keeping legs together, rotate your
legs in a circular motion from right to left,
moving them in an arc over the ball.
3) Keeping your abs engaged, reverse
the motion from left to right over the
ball. (Dont allow legs to touch the ball.)
Thats one rep.
A DO 2 SETS OF 15 REPS.
TRX KICK-UP
WORKS: CORE; IMPROVES SHOULDER
STABILITY
1) Start by placing your feet in the
TRX stirrups and assume a plank
position.
2) Walk your hands backward until
entire body is at about a 120-degree
angle to the floor (A).
3) Lower and bend knees toward
waist, keeping abs tight (B).
4) Extend legs back upward and
hold.
QUICK
TIhaPnds
Walk
ly back
very slow tion
si
to plank po t.
after se
WWE SUPERSTAR
Sasha
Banks
DUSTIN SNIPES
186 MUSCLE & FITNESS DA

J EN
CUEM
ARB YE R2 0
2 1071 6
THE LEVEL UP SERIES:
BICEPS > Torch your guns from armpits

to wrists with this shirt-
stretching biceps and
forearms routine.
BY JOE WUEBBEN
STANDING
EZ-BAR CURL
LEVEL UP
DIFFERENCE:
Theres not a ton of
variance between
straight bar and
EZ-bar curls. Those
who prefer EZ-bar
typically cite a more
comfortable hand
position (palms
turned slightly in)
that reduces stress
on the wrists.

L EV E L U P: B IC E P S
THERE ARE ONLY

so many variations
of bice
biceps curls, but
we prefer
pre to discover
cover
and milk
m every last ast
one of them. In our
November 2012
Novem
issue, we gave you ou a
biceps workout that
touche on all the
touched he
basics standing curls,
basics:
incline curls, lying
ng
curls, aand reverse se
curls to
t stimulate e
the forearms.
for More
ore
than fo
four years later,
ater,
that co
concept remains
mains
largelyy intact, only
nly
with a few minor (yet
noticeable)
noticee tweaks.
aks.
This time there will
be no lying around.
Three of the exercises
are standing, and the
one seated move will
likely be the most
painful: dumbbell
preachers, with which
youll go back and
forth with little, if any,
rest throughout. The
other key difference
in this workout is a
greater focus on the
forearms, with two
nonsupinated curling
exercises (hammers
OPENER SPRE AD: DUSTIN SNIPES. THIS PAGE: BRIAN KUHLMANN
and cable reverse

curls). The one area
these two workouts
share in common:
Both will produce a
better set of pipes.
Do the Level Up
workout first, then
revisit the Straight Up DUMBBELL PREACHER CURL
one three to seven
LEVEL UP DIFFERENCE: From the two moves. (Preachers stimulate the biceps
days later. Indeed, previous workout, preacher curls short head slightly more, and incline curls
milk it for all its essentially replace incline dumbbell curls, work the long head.) The concept of
worth. This cow but the emphasis is different between the isolation remains the same, though.
wont run dry.

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L EV E L U P: B IC E P S
CABLE
REVERSE CURL
LEVEL UP
DIFFERENCE: The
forearms take the
brunt of the load, and
switching from free
weights to cables
provides constant
tension, which will
increase thickness.
STRAIGHT UP*
EXERCISE SETS REPS LEVEL UP
EXERCISE SETS REPS
Standing 4 15, 12,
Barbell Curl 10, 6** Standing EZ-bar Curl 4 12, 10, 8, 8*
3 10
Incline Dumbbell Curl Dumbbell
Preacher Curl
4 812** HAMMER CURL
Lying Straight-bar 3 12***
Cable Curl LEVEL UP DIFFERENCE:
Hammer Curl 3 10***
Hammer curls still work the
Reverse EZ-bar Curl 4 810 Cable Reverse Curl 3 15 biceps, but the brachialis muscle
IAN SPANIER; BETH BISCHOFF
*As published in the Nov. 2012 issue of M&F. that extends down toward the
*Increase weight on every set; if you fail before
**On your last set, do 12 rest-pauses after reaching the listed rep count, rest-pause until you elbow is brought into play more.
initially reaching six reps. get there. Hammers are a nice transition
***On your last set, do 12 dropsets after **Alternate between arms without breaking, move between standard
initially reaching 12 reps. hitting failure each time somewhere in the eight palms-up (supinated) and reverse
to 12-rep window.
(pronated) curls.
***Perform two dropsets after initially reaching
failure at 10 reps.

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AS
ASK
SK
YOU SUPPLIED THE QUESTIONS, WE FOUND THE ANSWERS
FORM TIP
The weight
doesnt need to
touch your chest,
but make sure
your arms break
90 degrees.
BEGINNER QUESTIONS
Which exercises
should I prioritize
in training?
MAX R., KENT, OH
A: COMPOUND MOVEMENTS
lifts that involve more than one
joint(bench press, squat, and
chinup)recruit more muscle and you can
use heavy weights when you train with
them. This also causes a rush of muscle-
building hormones that make your whole
body grow. You dont get this same effect
performing isolation movements that involve
one jointcurl, leg extension, and lateral
raisewhich should make up a smaller
percentage of your training.
Ben Bruno
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ASK SEND YOUR QUESTIONS TO ASK@MUSCLEANDFITNESS.COM
BEGINNER QUESTIONS CONTINUED FROM PREVIOUS PAGE
GRADUATION DAY
A:
WHEN YOU CAN
When do I BENCH-PRESS YOUR
know Im BODY WEIGHT for one rep,
deadlift your body weight for five
no longer a reps, and perform at least five
beginner? chinups, youre welcome to change
JUAN S., OLYMPIA, WA up your routine and try some more
advanced training.
BEN BRUNO is a personal trainer

in West Hollywood, CA.
Should I
apply heat
or ice on
my injury?
FUEL UP GERALD F., B
BILLINGS, MT
A:
IT DEPENDS ON THE
injuries and sy
symptoms.
Utilize ice during the first
What should 48 to 72 hours to help reduce
reduc
I eat before a swelling, to address sharp pains,
and to deal with radiating nerve
workout? pain. Never apply ice for longer than
KYLE
L P., JOLIET, IL 15 to 20 minutes at a time, though,
or the benefits could cause an
adverse reaction. Heat is more
A:
beneficial for chronic injuries when
IF YOURE TRAINING pain tends to linger, for symptoms of
early, then a cup of stiffness, tightness, spasms, and
black coffee and pre-gym to help warm up muscle
some water are fine and may tissue.
actually
ally increase
i the amount
of fat you burn. If youre
training in the afternoon, then JEFFERY YELLIN, D.P.T.,
shoot for 25 grams of protein C.S.C.S., is a physical therapist
and 50g of carbs an hour with Professional Physical Therapy
before to help you power in New York.
through your session.
GETTY IMAGES; ALAMY (2)
SEAN HYSON, C.S.C.S.,

C.P.P.S., is the senior content
strategist for Onnit.

LEE BOYCE, C.S.C.S., is a
ASK strength and conditioning coach
based in Toronto.
KEY
POSITIONS
Different sticking
pointsoff the floor,
the bottom portion,
and the lockoutcan
be strengthened by
training specific
positions of your
deadlift.
PORTION CONTROL
LOAD A BAR LOAD THE SET THE

My deadlift 1 WITH 150%
2 BAR WITH
3 SAFETY
hasnt budged in OF YOUR ONE-
REP MAX and pull
25% OF YOUR
MAX, and set
BARS TO THIGH
LEVELto
a few months. as hard as you safety bars at your increase the range
What do I do? can, using
10-second
upper-shin level.
Pull the bar until it
of motionand
follow the same
IVAN
IVAN
N K., BROOKLYN, NY
intervals, for six crashes into the rules as above.
rounds each. It pins, attempting to
A:
wont budge, but pull it through the
START ADDRESSING youll engage pins for 10 seconds
different portions of the movement plenty of muscle. straight. Repeat for
with these techniques: six rounds.
Muscle & Fitness (ISSN 0744-5105), Vol. 78 No. 1, is published monthly except combined July/August issue which counts as two of twelve in an annual subscription by Weider Publications LLC., a division
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Stay Strong
When life throws
you lemons, crush
them under a
45-POUND PLATE.
LIFE IS FULL OF CHALLENGES,

from start to finish. There are
roadblocks, setbacks, missteps,
and at times even tragedies that
befall every one of us throughout
our lives. Its all part of being
human, so, as they say in cheesy
sci-fi flicks, resistance is futile.
However, while you may not be
able to prevent the unforeseen
from occurring, you can both
prepare for and grow from every
negative experience in your life.
Personally speaking, when Im at
my fittest, my troubles seem
smaller. Conversely, when I miss a
few workouts or go off my typical
In short, get your ass

to the gym, even when
youre not feeling it.
diet, I feel more vulnerable to the
vagaries of life. Its no coincidence
that a fit, healthy person is an
alert, confident, and energetic
person, and someone who is alert,
confident, and energetic will
always be better equipped to
handle whatever challenges life
throws at him than someone who M&F lifestyle will better prepare cover to cover, how about
is tired, logy, and unsure of you for curveballs. And on the grabbing your gym bag and
himself. As an M&F reader you days when youre not quite feeling heading out for a good workout?
probably know this already, but its up to a scheduled workout, realize Thats what Im about to do. Hope
a point worth making, especially at those are often the ones when it is to see you there.
a time when so many are feeling most important to get yourself to
stressed and overwhelmed. the gym. Doing so is a small act of
In short, get your ass to the gym, fortitude in itself, and research has CORRECTION The subscriber
even when youre not feeling it. In shown that such acts pay big version of the November edition did
addition to all of the benefits of dividends in terms of feelings of not include the last page of our Power
regular resistance training and well-being and positivity. Past Plateaus feature. For the full
clean eating that we trumpet in And now that youve read story, please go to muscleandfitness
.com/plateaus.
every issue of this magazine, the this issue of Muscle & Fitness
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