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Spring Ahead
Nows the time to start getting
ready for a long, hot summer
APRIL MARKS THE FIRST FULL
month of spring, and, like so many of you read-
ing this, I couldnt be happier. Spring is a
season of renewalof mind, body, and spirit
and a time to take your training outdoors.
Personally, I was an avid runner for many
years and couldnt wait to see the rst buds of
spring, for it meant I was able to lace up my
running shoes and hit the pavement. For you,
spring may equate to running, bicycling, rock
climbing, swimming, or even CrossFit. Yet in
spite of subfreezing temperatures, brutal
winds, and snowbanks, youve stayed
committed to your training. Whether that
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could drive to the gym, or throwing on an extra
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morning run, you did what you had to do to
maintain an M&F lifestyle.
Because of your total dedication to meeting
your tness goals, weve packed this issue
with more training and nutrition features than
ever before. In fact, Im proud to say that
Muscle & Fitness magazine has more training
and nutrition stories than any other publication
that youll nd on newsstands. We work hard
to provide you with all of this authoritative
information because youve turned to us for
the latest workout protocols, protein-packed
recipes, inspirational stories, and informed
supplement reviews for
generations, and we hope
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Sincerely,
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& Chief Executive Officer
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Performixdriven.com
After decades of success as a model,
bodybuilder, powerlifter, and martial
artist, Mike OHearn shares the
secrets of his longevity: consistency
and lifting extremely heavy weight
BY JIM SCHMALTZ ///
PHOTOGRAPHS BY PER BERNAL AND MICHAEL NEVEUX
MASS APPEA
L
M I K E OH E A R N
SOME MEN ARE BORN GREAT, OTHERS WORK AT IT, uniquely constructed specimen,
that rare Adonis who could pass
and then there are those who achieve greatness so well as either Hercules or a bodice-
for so long that youre not quite sure theyre human. An ripping lothario from the cover of
example? Mike OHearn. a romance novel. Its as if someone
put Steve Reeves and Fabio in a
OHearn, the ubiquitous tness star whose accomplish- blender and got the best of both.
ments span four decades, has built a rsum as impressive And, as you would expect, OHearn
as his physique. Not only has he won titles in powerlifting, has checked those two feats off
his list, having been a romance
bodybuilding, and judo, but his piercing stare has greeted cover model and an actor in several
consumers at newsstands for nearly 30 years. sword-and-sandals productions.
In fact, hes one of the most M&Fonly Lou Ferrigno and But this is no pretty boy who
photographed tness models Arnold Schwarzenegger have more sweats only under the hot lights of
in history, appearing on more appearancesand hes not done yet. photographers. OHearn is an elite
than 500 magazine covers. This With his jutting cheekbones athlete who has earned multiple
is his ninth time on the cover of and owing locks, OHearn is a trophies as a bodybuilder. He didnt
I may not be
the most
talented guy
or the most
gifted, but Ill
outwork
anyone.
STARTING YOUNG
So how does he do it? As bodybuilder
Dave Draper used to say, The
secret is, there is no secret.
I may not be the most talented
guy or the most gifted, but Ill
outwork anyone, says OHearn. I
know the baby steps are bigger than
the leaps.
Its consistency and hard work
that do the trick, he says. And if you
put the work in, youre prepared
for the breaks when they come. OHearn had the benet of growing dad was a bodybuilder and played
And the breaks have come. OHearn up in Kirkland, WA, in a household football. I got martial arts from
admits that hes lucky not just in the of athletic role models who tutored my mom. All of my brothers and
genetics department but also in the him in weightlifting and martial sisters were athletes. I had such
random occurrences of his life. arts. I had great parents and older motivation.
The youngest of nine children, brothers and sisters, he says. My He won the teenage Washington
Im that
teenager doing
INDUSTRY TITAN
OHearn played both
Thor and Titan on
American Gladiators.
the right place and had the ENTER THE ULTIMATE take the plunge (it was an easy
right focus. MENTOR decision, he says) and relocated to
One of those right places was Potential met fate one night in L.A. He never left.
a gym where the young OHearn Chicago in 1990, when OHearn Suddenly, OHearn was walking in
would watch men get beneath the attended the Mr. Olympia contest the exact footsteps of his idol Arnold
bar and regularly squat 800 pounds. (one of eight won by Lee Haney). Schwarzenegger, who was also
At the time, he didnt know these Also in attendance was Joe Weider, discovered by Weider and invited
men were champion powerlifters; the godfather of bodybuilding and to L.A. And, like Arnold, OHearn
he just thought thats what guys founder of the Mr. O competition. gained a mentor who taught him
lifted. So his mental approach and I was walking through the valuable lessons not found in any
expectations were raised far above auditorium, and Joe Weider called textbook or college course.
any common standard. me over, OHearn says. He said, Id have lunch in Joes office and
That mindset, combined with his Youre a monster. Look at you. I listen to him talk, says OHearn.
work ethic and natural physical want you in the magazine. Hed tell me stories about Arnold
gifts, became a galvanizing force Weider stayed true to his word. and the old days, and Id soak up all
that drove him to develop unusual He ew OHearn out to Los Angeles that knowledge.
strength and musculature. When and photographed the young stud It paid off. Like his hero Arnold,
he got his chance to move up in the for a cover. Weeks later, Weider OHearn has tried his hand at
tness world, he was ready for offered OHearn a contract. The several entrepreneurial pursuits,
his close-up. Washington state native decided to including the adventure of starting
To me,
bodybuilding is
an art, not a
sport. I loved
doing it for me.
in his lane when it came to seeking than how hard he trains or how
bodybuilding trophies, a result of much he lifts in the gym, may be the
his dedication to muscle building as true secret to his success.
an aesthetic pursuit. Even today when I train at Golds
To me, bodybuilding is an art, Gym in the morning, Im that
not a sport, he says. I made the 14-year-old kid doing what I love,
physique I wanted. I loved doing it he says. I believe in what Warren
for me, not to appease the judges or Buffett says, that you should ask
anybody else. Its my art piece. yourself, If I didnt need to make
More than anything, OHearn money, what would I do? Whatever
loves what he does. And that, more that is, do it.
perf
BACK
SQUAT
7 SETS 5 REPS
OHearn says:
Use all forms
of the squat
low bar, high
bar, narrow
stance, and
wide stance
at various
times to hit all
areas of your
legs.
LEG
EXTENSION
4 SETS 10 REPS
OHearn says:
Hold the con-
traction at the
peak of the
movement for
a beat. This ups
the time-under-
tension of the
muscle, which
leads to larger,
more dened
quads.
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HACK
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4 SETS 12 REPS
OHearn says:
Place your feet
farther apart or
closer together
and lower or
higher to target
different parts
LEG PRESS 3 SETS 30 REPS LYING LEG CURL 4 SETS 20 REPS
of your quads
OHearn says: Heavy leg presses can lead to OHearn says: Make sure your hips dont
outside, inside,
pain in your knees. To combat this, lower the come off of the pad during the movement,
and the tear-
weight until your lower legs are at 90 degrees, as this takes the tension off of the ham-
drop.
then press back up. strings.
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FITNESS LEGEND
Mike
The Titan
OHearn
TRAIN LIKE... ASS KICKER OVER 40 FEATS OF STRENGTH
Six-time Mr. Olympia winner Writer, actor, musician, and Chuck Liddell has Hollywood How to whack a home run in your next
Phil Heath, p44. avid lifter Henry Rollins, p46. in a choke hold, p50. rec softball game, p52.
WATCH
the Furious
The latest chapter in the wildly popular,
and Deckard (Jason Statham) having an
epic prison brawl, followed by a car-
chase scene that takes place on ice.
Yep, on ice. Oh, and Tej (Ludacris) goes
ludicrous with a wrecking ball on some
cop cruisers. We bet those coppers
action-packed franchise premieres April 14 were furious.
EDGE HOT LIST
WATCH
BETTER
CALL SAUL
QWill we finally witness down-on-his-luck
attorney Jimmy McGill make the transition
SPORTS into money-laundering criminal lawyer Saul
Goodman in Season 3? Nobody knows. What
2019 PAN AMERICAN GAMES we do know is that Slippin Jimmys world will
be populated with many recognizable faces
Q from the Breaking Bad universe. Most
notably, Giancarlo Esposito will reprise his
role as the enigmatic and ruthless fast-food
mogul Gus Fring. Plus, rumor has it that
Aaron Paul is itching for a cameo, too. To
that, all we can say is, Yeah, bitch!
April 10 at 10 p.m. ET on AMC
SOCIAL MEDIA Go to muscleandtness.com for the latest in training, nutrition, and supps.
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EDGE STAR POWER
Total Dom-ination
Australian
tough-guy actor
DOMINIC PURCELL
keeps his edge
onscreen with weight
WATCH
training, surfing, and
the occasional lager
BY SHAWN DONNELLY
DOMINIC PURCELL HAS
always been pretty damn
muscular, and this past summer,
that might have saved his life.
The Australian actor was in
Morocco shooting a scene for the
new season of Prison Break when
a massive iron bar fell 20 feet and
landed on his head.
Blood was pouring everywhere,
recalls Purcell. I felt a pain I cant
put into words. It was more of a
shock. The stunt guy came running
over and was freaking out. He said,
Your scalp is split in three places.
I can see your skull. I saw this
shadow off of my cheek. I said,
Whats that? He said, Thats your
nose. I thought I was going to die.
It was kind of hilarious. I was like,
Wow, this is how it ends? In
Morocco? How fucking weird
is that?
Purcell was rushed to a hospital
and treated for his injurieswhich
included a broken nose in three
spots. (See the gnarly photos on
page 40.)
The doctor told me that most
people would have died or broken
their neck, but I didnt because of
all the muscle in my neck and back
from years of rugby, surfing, and heart. Slipping back into it wasnt a Ill still look pissed, he says.
training, says Purcell. problem at all. People will ask, Whats wrong?
Near-death experiences aside, Of course, Purcell wouldnt have Im like, Nothing, Im thinking about
Purcell has enjoyed reviving gotten the role in the first place if surfing. )
Lincoln Burrows, a character he it werent for his distinct lookhes Purcell maintains his strong
AF ARCHIVE /AL AMY
played for four seasons and 81 6'2" and can pull off badass or appearance through plenty of
episodes from 20052009. pissed off with ease. (Purcell physical activity and a healthy diet.
Its a joy, admits Purcell. That admits he has a resting bitch face. When hes away from his Los
Lincoln Burrows role is close to my Ill be thinking happy thoughts and Angeles home filming Prison Break
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EDGE STAR POWER
WHERE HAVE
I SEEN YOU?
Purcells big break happened
when a casting agent saw him
in the waiting room of an agency
and hired him for a cigarette
commercial. He later went on to
star in these fine projects.
or other projects like Legends of therapy couch, explains Purcell. PRISON BREAK
Tomorrow (which coincidentally Its my way to escape. As Lincoln Burrows, a man wrongly
MAARTEN DE BOER/GETTY IMAGES; COURTESY OF DOMINIC PURCELL
teamed Purcell up with Prison On the food side, Purcell accused of murder.
Break co-star Wentworth Miller), practices a variation of the
LEGENDS OF TOMORROW
Purcell is in the hotel gym doing 40 Warrior Dietwhich relies on As comic-book villain Mick Rory
minutes of high-intensity training controlled fasting and having your (aka Heat Wave).
five days a week. food intake consist primarily of one
When I was younger I loved big meal a day. He starts with KILLER ELITE
Gained 45 pounds to play a
doing the big compound move- coffee at 6 a.m. Then after hitting
mercenary alongside fellow
ments, like squats, says Purcell. the gym, hell graze on fruits, nuts, badass Robert De Niro.
Doing them feels great and and a nonsugary protein shake or
increases your testosterone. I love Bulletproof Coffee. At night, hell BLADE: TRINITY
it. But Im 47 now, and my lower have his big meal, which usually As a vampire opposite Ryan
Reynolds and Wesley Snipes.
back is a mess. I still feel like Im consists of fish and salad. For
30, but my training has changed in dessert, he likes to down a couple YOPLAIT COMMERCIALS
that I dont lift as heavy. of beersbut not Fosters. Sampling yogurt and deadpanning
When hes back in L.A., he likes to No, mate, thats bullshit, he it to hilarious effect.
surf as much as he can. Its my says. I like Stella.
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EDGE TRAIN LIKE
Phil Heath
The six-time Mr. Olympia
winner walks the line
between monstrous
size and aesthetic
proportions. Heres
how he does it.
BY ROSE MCNULTY
YOULL NEVER BE AS
massive as six-time Mr. O Phil
Heath, but using his training
methods can help you spur crazy
growth while keeping an aesthetic
physique. We spoke to Heaths
trainer, Hany Rambod, who also
trained four-time Mr. O Jay Cutler
and three-time Mens Physique
Olympia champ Jeremy Buendia.
Here are the secrets he used
to help build the best bodies in
the industry.
TRAINING
Despite being on the road for a week
each month, Heath typically trains
five to six days per week. He follows
a traditional body-part split, working
his chest, back, legs, shoulders, and
arms on separate days. Abs are
sprinkled in on random training
days but are always worked first,
according to Rambod. RAMBODS FIVE KEYS
STATIC SETS The trainer who helped Heath achieve the best physique in the world of
Time under tension (TUT)the bodybuilding offers five essentials for success in the gym
amount of time that a muscle is
1. STAY have a good plan, using different ing to creating a
under stressis an important factor CONSISTENT says Rambod. techniques, alter budget. You
for muscle growth. More tension Aim for five Magazines like aspects of training cant save if
days of Muscle & Fitness every three to five you dont watch
means more size. This is why 45-minute ses- have plenty of use- weeks to continue your spending.
leading up to the 2016 Mr. Olympia sions, Rambod ful workout tips and breaking through
competition, Rambod had Heath says. You dont programs for way plateaus. 5. BE COACHABLE
need to live at less than the cost To achieve success,
implement static sets into his the gym, but of a professional 4. EAT CLEAN you need to absorb
training. Heath would perform sets your muscles trainer. Find one, You can have the new info like a
of one-arm lateral raises, holding the should be start it, and make best training in the sponge. When you
exhausted by sure you finish it. world, but if youre work with somebody
nonworking arm straight out at his the end of your not resting and eat- who is coachable,
side while the working side moves workout. 3. CHANGE IT UP ing properly, youre the skys the limit,
Whether its high not going to get your he says.
weight through the full range. This 2. DEVISE A volume to low gains, explains
forced Heath to accumulate more PLAN volume, shortening Rambod, who com-
TUT than he would if performing You need to your rest period, or pares calorie count-
standard sets.
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EDGE TRAIN LIKE PHIL HEATH
LADDER SETS
Ladders sets, in which the lifter
progressively increases his range of
motion on an exercise after each
rep, is another technique that
Rambod used to increase Heaths
TUT. To do it, perform an exercise,
like the barbell front raise, for half of
the normal range of motion. After
each rep, increase your range of
motion by three to four inches
until you reach the full range. The
goal is to push past the point of
failure and to work different angles
that his muscles arent used to,
explains Rambod.
FST-7
Rambods FST-7 system, in which the
lifter performs seven sets of 10 to 12
reps with only 30 seconds of rest,
stretches out the deep muscle
fasciaa bundle of dense, fibrous
connective tissue that surrounds the
muscleand increases the muscles
room for growth. Using the method
with isolation exercises better
targets the muscle.
CARDIO
Leading up to competition, Heath
performs 30 minutes of either
intervals or steady-state cardio in
the morning, and then another
30-minute session in the afternoon.
He usually sticks to the StairMaster
and treadmill but will mix in battle consisting of 75 grams of whey
ropes for a change of pace. protein isolate.
PHIL HEATHS
BACK
DIET RECOVERY WORKOUT
Heath eats every three to four Because bodybuilders boast an
hours. He also weighs all his food, unusual amount of muscle tissue,
taking in 10 ounces of lean protein they are more susceptible to getting
and 75 grams of carbs per meal. knots and accumulating a lot of scar
tissue, which, over time, can impinge
SUPPLEMENTS nerves and cause chronic pain. For
Heath takes branched-chain amino this reason, Heath always foam rolls
acids (BCAAs) to prevent muscle and stretches pre and post-
fatigue and to promote protein workout. But thats not enough for
synthesis throughout the day; the 280-pound mass monster. Heath
glutamine helps keep him from also gets weekly deep-tissue
becoming catabolicmeaning massages, visits a chiropractor and
losing musclewhile a pre-workout acupuncturist, and uses electronic
supp featuring nitric oxide shuttles muscle stimulation to aid recovery.
nutrients to his muscles by The goal is to reduce inflammation
increasing blood flow. and improve blood circulation, which
Immediately post-workout, he better prepares the body to deliver
consumes a protein shake nutrients to muscles.
I CHALLENGE
MY LIMITS
KEVIN ROY
WILDLAND FIREFIGHTER
@k_roy_bodybuilder
Read Kevins story at
MUSCLETECH.COM
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One-
Man
Band
Musician, actor,
writer, and crazy,
inspirational dude
HENRY ROLLINS
has a message for
millennials: Shut up
and listen!
BY ANDREW GUTMAN
HENRY ROLLINS IS A
fervent workaholic who has been
addicted to achievement since the
first time he picked up a weight.
And hes carried those lessons into
all facets of his life, consistently
defining and redefining himself with
every new project he takes on.
Best known as the lead singer of
the 80s punk rock band Black Flag,
Rollins also pens a weekly column
for LA Weekly, hosts a podcast,
Henry & Heidi, has more than 50
film credits to his name, and tours
the country relaying tales of his
travels and the lessons hes learned
along the way. Or, as he puts it, Im throw it around the room. That selecting weight is if I cant lift it
just a monkey looking for the next was a huge deal for me because I 10 times, then I take it down.
vine to swing from. felt such a sense of achievement.
Ever since then, Ive been applying Do you still run eight miles
M&F: How did you get into that lesson to everything I do. before your performances?
weight training? No. My knees left the building
ROLLINS: My high school teacher You recently turned 56. years ago. But on tour I still like to
Mr. Pepperman told me, Youre How do you approach the keep my mind hard and get my
skinny. Im going to teach you how gym nowadays? heart rate up, so Ill get on the
to lift weights, and youre going to At this point my goal is longevity. elliptical and stationary bike for
do everything I say. So, I went to I want to keep my body in shape, 30 minutes each. Hours later its
Sears and bought a sand-filled whichhopefullywill keep my mind showtime, and, man, Im not afraid
weight set. I did everything he told limber, so I can continue doing of anything. Thats why the
me to docompound lifts, curls, stuff five, even seven years after workout is so important on the
and stuff like that. Eventually, I my use-by date. Its not about road, to combat depression and a
could take that weight set and lifting heavy. My general rule for feeling of nonachievement.
1
Per 2 scoops
MuscleTech is Americas #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2017 MUSCLETECH.COM
EDGE ASS KICKER
Back when you trained in
powerlifting, what was your
best lift?
I could always pull up a lot of
weight, way up to the high 500s. I
think my best was 565, and I did it
for two. I could have done more. I
pulled that very easily.
100 countries and all seven could do was collapse into bed. If I more of theirs. I like hearing
continents. Whats your were president, Id be signing up that I helped someone get up off
biggest takeaway from all young people to get passports and his ass and get over his fear, or
that travel? go work in programs outside of whatever it might be that kept him
I remember the first time I went to America. It would be great for a from doing something amazing.
India. Nothing in my life prepared 19-year-old to, say, go help build a Thats the best payoff for any of
me for that. I saw a man on a pile bridge in Guatemala. this stuff.
BIGGEST &
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VERNON DAVIS
CHAMPION ALL-PRO TIGHT END, WASHINGTON
@vernondavis85
Read Vernons story at
MUSCLETECH.COM
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EDGE OVER 40 FOLLOW CHUCK
Cool as Ice
Retired UFC fighter CHUCK LIDDELL is looking
to put Hollywood in a choke hold BY JEFF TOMKO
FORMER LIGHT-HEAVYWEIGHT CHAMP and UFC Hall
of Famer Chuck the Iceman Liddell helped the UFC transition
from spectacle to sport, thanks to his brutal slugfests. Now, the
47-year-old is making a transition of his own, from the Octagon to
the big screen, where he plays an MMA champion in the forthcoming
indie thriller Choke Hold.
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MuscleTech is Americas #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present.
Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2017
EDGE FEATS OF STRENGTH EXPERT CONTRIBUTOR
HOW TO
HIT A HOME RUN
Blow away your co-workers and
pals with a ball-cracking, home-run-
whacking swing this softball season
BY ADAM BIBLE
YEAH, ITS NO FUN being picked last for a team.
And when its softball with your buds or co-workers, its
even worse. (Yo, Betty Crocker makes a better batter
than you!) But with these tips from pro hitting coach
and founder of the Hitting Vault, Matt Lisle, thatll never
happen again.
The secret to smacking dingers and running up your
OPS, says Lislewhos spent years
teaching the ins and outs of high-
powered batting to MLB playersis
mastering the basics. Swing the MUSCLES
bat athletically, in the proper ENGAGED:
sequencecore firing first, and the
hands and arms following, he
explains, not the other way around.
Focus on turning your navel toward
the pitcher, ahead of your shoulders,
to unlock real power.
Follow these steps to hit a homer.
STEP 1: Step tall into STEP 2: Center your STEP 3: Turn your core STEP 4: Finish your
PAUL BR A D BURY/G E T T Y IM AG ES
the batters box. Place weight over the space quickly when your front swing by hitting through
feet shoulder-width apart between your feet. Keep foot hits the dirtimagine the ball. Continue to fully
near the back line. Your your eye on the ball and youre stepping on the gas rotate your torso to
hands should be nearly shift your weight from your pedal in a drag raceand increase power, showing
level with your rear back side into your front let it get ahead of your your back to the plate.
shoulder, the bats knob side. Stride out deliberately shoulders.
pointing down. as the ball comes in.
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PRODUCT SHOWCASE
TH S
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MONTHLY MOVE INSTANT MUSCLE CROSSFIT FORM CHECK
Perform pushups on a hex bar to Build huge arms and lats without To kip or not to kip? We have the Your squat sucks. But dont worry,
spare your wrists, p60. touching a single weight, p64. answer to the question, p74. we have xes for you, p76.
BETTER
OFF SLED
On the Prowl
PHOTOGRAPHS BY PER BERNAL
TRAIN PROWLER
STILL LOOKING FOR
ways to ditch the treadmill,
stationary bike, or elliptical
1 2
machine? Load up a
Prowler and start pushing
(and pulling). Doing so with
a heavy-ass sled will burn
massive amounts of
calories and recruit a
major amount of upper-
and lower-body muscles.
Hows that for breaking up
the monotony?
DIRECTIONS
Perform one of these
exercises at the end of
your workout. Start
with six sets of 25 yards,
and focus on gradually
increasing the amount
of weight each time.
2. SLED WALKOUT
Why: A cross between a
bear crawl and a plank, the
sled walkout overloads your
core and upper body as you
fight to drag the weighted
sled behind you.
Do it: Begin in a pushup 3
position and hook your feet
onto the front of the sled.
With a neutral back and
your head up, walk forward
with your hands, dragging
the sled behind you.
Muscles worked:
Deltoids, anterior and
posterior core, hip flexors
3. BACKWARD
SLED DRAG
Why: Dragging a
heavy sled recruits major
amounts of muscle in your
quads and back, as you
drive yourself backward
and fight to keep yourself
upright. Load up the sled
with plenty of weight.
Do it: Attach either a
suspension trainer or battle
rope to the end of a sled.
Grip tight and walk back-
ward to create tension.
Squeeze your shoulder
blades together and begin
to walk backward, driving
the weight with your legs.
Muscles worked:
Quadriceps, upper back,
lower back
4. LATERAL
SLED SHUFFLE
Why: Your core is
designed to resist rotational
movement and stabilize
your body, so walking
laterally while pulling a
heavy sled is a surefire way
to recruit your obliques.
Do it: Attach a suspen-
sion trainer to a sled and
hold the handles with a
two-hand, interlocked grip.
4 Fully extend your arms
away from your body and
shuffle to one side while
maintaining full extension
of your arms.
Muscles worked:
Deltoids, obliques,
abductors and adductors
5. SLED SPRINT
(SHOWN ON PAGE 55)
Why: Sprints are known
as the holy grail of fat loss,
as they jack up your meta-
bolic rate and prime your
body to burn calories
throughout the day. Adding
weight ups the ante by
increasing the demand
on your body. Youll burn
more calories and develop
lower-body power.
Do it: Place your hands on
the bars at shoulder height
with the sled in contact with
your body. From a dead
start, explode forward,
pushing with your legs
and keeping your head up.
Muscles worked: Chest,
deltoids, quadriceps,
hamstrings, anterior core
TRAIN
FEEL
THE
FLOW
Q
CARDIO
TAKE THE STAIRS
Q Scientists at McMaster University in
Canada had subjects perform two dif-
ferent 10-minute workouts three times
LOWER RISK
SIMON-MCDERMOTT JOHNSON; GETTY IMAGES (3)
BELONG
JOIN A GYM
QExercise researchers at
Iowa State University used
data on more than 400 sub-
jects to compare those who
belonged to a gym with those
who didnt. The results found
that 75% of the gym-
membership holders met the
U.S. recommended physical
activity guidelines, while only
18% of nonmembers met that
FOCUS standard. Gym-joiners also
had a smaller waist, and a
STOP PHONING IT IN lower resting heart rate (by
QResearchers at Hiram College in Ohio ana- five beats per minute).
lyzed 45 college students as they worked out
while texting, talking, or listening to tunes. A
separate control group did calisthenics and/or
20
cardio without phones. Unsurprisingly, swip-
ing right midworkout makes it harder to focus MINUTES OF EXERCISE
on your pushups and burpees. Texting also QResearchers at UC San Diego School of Medicine
reduces postural stabilitythe egghead term found that just one 20-minute bout of exercisein
for how well you can stay balancedby 45%, this case, running at a moderate pace on the
the researchers found, and talking on the treadmillwas all that was needed to boost your
phone midexercise hurts balance by 19%. immune system by 5%.
Schiek Sports
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60 MUSCLE & FITNESS APRIL 2017
FROM AMERICAS #1 SELLING BODYBUILDING SUPPLEMENT BRAND 1
GAME-CHANGING
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TAKES YOUR WORKOUT TO THE
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SUPERCHARGED SENSORY AND
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FUSION
TRAIN 20-MINUTE MUSCLE
Armed
and
Ready
Pick your pairings
wisely to optimize
arm growth
BY LEE BOYCE, C.P.T.
SPEED SESSION
ARMS IN 20
Perform each superset for five rounds,
resting 60 seconds between rounds,
before moving on to the next pairing.
CHECK *
A2) EZ-bar French Press 10
B2) Close-grip 10
Bench Press
*As many reps as possible.
Prime BUILD
A BASE
Climb
Climb rope for an upper body that
will look as good as it performs
BY BRADFORD COOKE, C.S.C.S.
CLIMBING ROPE keeps constant tension on your
muscles and effectively trains both your back and
bis as well as lat pulldowns or curls. If you havent
shimmied up a rope since high school phys ed, use
our CliffsNotes to work it into your training routine.
HOW TO
CLIMB ROPE
Firmly grab a rope with your elbows bent
and arms close to the midline of your body.
Pull yourself up, and with each pull try to
reach equal distance with each hand to
avoid muscular imbalances. And remember:
You have to come back down slowly. VARIATIONS
Q
CLIMBING 101
Warm up the hands, wrists, and
elbows before climbing, as it
stresses these areas.
Q
DO THEM
Timed sets: Set a timer for 10
minutes and climb up and down
as many times as possible, resting as
needed between sets. Progressively Q
lengthen the time of the set or try to
increase your number of climbs.
JAYS E N T U R N E R
64 MUSCLE & FITNESS APRIL 2017
Bunny
Azzopardi
Team Nutrishop
Athlete and a
mother of 3
Paul Buceta Photography
www.NutrishopUSA.com | NutrishopUSA
FOR MORE
TRAIN
Spine
Save timeand your backbonewith the
one-legged plank BY MATT PUDVAH, C.S.C.S.
FORM CHECK
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Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2017
TRAIN BODY WEIGHT
Suspended Gains
Strap into a
suspension trainer
for a leg curl
that will recruit
your entire
lower body
BY ANDREW GUTMAN
Per 2 scoops
MuscleTech is Americas #1 Selling Bodybuilding Supplement Brand based on cumulative wholesale dollar sales 2001 to present. Facebook logo is owned by
Facebook Inc. Read the entire label and follow directions. 2017 MUSCLETECH.COM
TRAIN TEAM PERFORMIX
In fitness and
in life, these
Performix athletes
embody self-
motivation and
determination
BY SHAWN DONNELLY
A CURSORY GLANCE
at the photos of Jay
Maryniak, Mike Vazquez,
Scott Mathison, and
Andy Speer demonstrate
something obviousall four
guys possess the self-
motivation to train hard
and live fit. Yet what the
photos dont tell us is that,
beyond outward appear-
ances, the backgrounds of
these men differ vastly:
One is a capable break-
dancer; another has
overcome substance
abuse. Theres an aspiring
actor, and one of the most
in-demand personal JAY MARYNIAK
trainers in New York City.
So its fitting that the
quartet found themselves
aligned on Team Performix.
First recognized as an
innovative supp company
that created Terra Intel-
ligent Dosing technology
which ensures that
athletes receive consistent
supplementation through-
out the day and never
experience an energy
crashthe Performix brand
has expanded its reach by
finding driven athletes with
unique perspectives and
personalities.
SCOTT MATHISON
MIKE VAZQUEZ
PAP It Off
Post-Activation
PAP
TRAINING
Potentiation will help
you jump higher and
sprint faster
BY CARWYN SHARP, PH.D.
MANY PEOPLE BELIEVE
that speed and jumping
proficiency are natural abilities
that cant be enhanced. Theyre
wrong. By employing a tech-
nique known as Post-Activation
Potentiation (PAP), you can add
inches to your vertical leap,
reduce your 40-yard-dash time,
and boost your explosiveness.
WHAT IT IS
PAP is a phenomenon in which
heavy preloading of a muscle
group results in a short-term
increase in power. So, if you
perform a heavy lift and then
jump or sprint, youll jump
higher or sprint faster.
HOW IT WORKS
Performing an initial heavy lift
recruits more fast-twitch and
slow-twitch muscle fibers,
increasing your rate of force
development (RFD). Recruiting
more muscle fibers more
quickly increases power and
explosiveness.
CARWYN SHARP Box Jump: 3x5 not rest between moves; Pass (3x5) or
is the chief science officer for the let go of sled and begin Plyo Pushup (3x3)
National Strength and Conditioning sprinting)
Association (N.S.C.A.).
BUILD UP
Kipping It Real
Is kipping a waste of time, or are you missing
out by neglecting this CrossFit technique? WORKOUT
BY JOE WUEBBEN
Directions: Perform the following
pullup complex every minute on the
IF THERES ONE EXERCISE reps (elite-level competitors can minute for 10 minutes. If your form
CrossFitters catch the most flack complete 50 to 100 reps) and breaks down at any point, sit out for
for, its the kipping pullupa pullup increase the intensity of their the next minute.
with a little (or a lot of) body workouts of the day (WODs).
Englishas opposed to a strict So when should the kipping pullup EXERCISE REPS
pullup, in which momentum is be integrated into your routine? If
removed from the equation. youre trying to get stronger and
Non-CrossFitters scoff at kipping build muscle, do strict pullups, Strict Chest-to-bar Pullup 3
because it takes tension off the says Craig Hysell, owner of * 4
muscle, therefore making it an CrossFit Hilton in South Carolina. *If you want to try kipping, Hysell
ineffective mass builder. If youre training for a CrossFit recommends subbing it out for the
CrossFitters, however, use competition, performing strict and strict pullups.
kipping as a way to bang out more kipping pullups is a good idea.
1 SQUAT
STUMBLES
OVERARCHING
1 While your back will never
be entirely neutral during a
squat, overarching creates
instability in your lumbar
spine, lessening your ability
to handle heavy weight. This
often stems from not bracing
2 your core.
5
4 KNEE VALGUS
5 Reasons
Knee valguswhen the
knees cave inward as you
explode out of the holeis
common for guys with weak
hips and glutes, as theyre not
Your Squat
able to keep the knees
rotated outward. You wont be
able to lift as much weight,
since your form is off, and
youll risk injury in your
Sucks
ligaments. Wrap one mini
band around your knees, and
then walk laterally, keeping
your feet apart. Do this before
every squat workout.
squat is a go-to for building strength, lead to major injury. Here are five during the warmup sets of
your squat workouts.
power, and mass. But its important problems you didnt know you might
to give yourself a form check every have and how to fix them.
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Exclusively at
RECIPE OF THE MONTH FAST FEAST FOOD FIGHT FOOD ID
Fuel your muscles with an easy-to-make, Who says you cant eat burgers and Its the age-old breakfast question, Find out which tea is best
high-protein salmon dish, p82. get shredded? Not us, p84. pancakes or French toast? p88. to boost metabolism, p90.
CAFFEINE
MAY
FIGHT
AGING
QRegularly consuming
caffeine may help
reduce levels of a pro-
tein linked to inflamma-
tion, according to a
multipart study from
Stanford University. An
NUTRITION inflammatory protein
that can accumulate as
WHY YOU you age and is tied to
SHOULD greater risk for hard-
HEART ened arteries, high blood
BREAKFAST pressure, and early
death was found in lower
Q The American Heart levels in subjects who
Association says people reported drinking more
who regularly eat break- caffeinated beverages.
fast have a lower risk of Researchers tested
heart disease. For the whether caffeine can
2030% of people who nullify the protein by
skip a morning meal? Well, adding caffeine and
obesity and diabetes risk inflammatory com-
goes up. The American pounds to human
Medical Association also immune cells
noticed a connection in petri dishes. The
between intermittent result? The caffeine
fastingevery other day actually prevented
or one to two times a the compounds
weekand weight loss in from creating cell
the short term. inflammation. So
drink up.
FEWER
CALORIES FAST FOOD
QSKIP SWEETENERS:
Twelve years worth of
data from the National SLOW DOWN ON
Health and Nutrition
Examination Survey
FAST FOOD
showed that more than Q
half of American adults
drink coffee daily and
67% of them put sugar,
cream, milk, or other
calorie-rich ingredients
into it. Black-coffee
drinkers consumed
roughly 69 fewer calories
on average per day.
WHAT
YOULL
NEED SALMON
CURRY
1.
2.
3.
Curry in a
Hurry
Just four ready-to-go foods are all you need for a quick,
NUTRITION
PER SERVING
389
healthy, muscle-friendly meal BY MATTHEW KADEY, R.D. CALORIES
30g
PROTEIN
31g
CARBS
16g
FAT
WHY NOT YOU?
Meet Paul
My love and passion for helping others live a healthy, happy life through
proper exercise and good nutrition, led me to start my online training
and nutritional coaching business called Hov Hustle Fitness.
I like science, so I love how the ISSA takes that approach, by providing
research and proven studies that go deep into the Exercise Science
field. I now have been coaching clients online since 2012, and my
transition to the ISSA has opened many doors, increased my
clientele, and even taught me how to run a successful and
profitable business. Im so pleased I chose the ISSA as my leader
in fitness nutrition education.
ran
inh T
Paul Hovan Jr. ISSA SFN lie M
HovHustleFitness.com
Nata
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A Better Burger
This healthy burger dish is packed with protein,
not carbs or calories BY CARLO FILIPPONE
BURGER
AND VEGGIES
SE
BU
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MuscleTech is Americas #1 Selling Body Building Supplement Brand based on
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FOR MORE
EAT FAST FEAST
Breaking Good
Make a perfect food even better
POWER
with this healthy recipe PLANT
BY MATTHEW KADEY, R.D.
IF YOURE LOOKING FOR
the ultimate health food,
eggs stand alone. Their
protein is complete (they
have all nine essential amino
acids) and digests easily in
the body. Eggs also offer
healthy fats that can
prevent overeating, as well
as a bevy of compounds
associated with muscle,
performance, and health.
In fact, according to the
Mayo Clinic, eating as
many as seven eggs a
week can even prevent
strokes. So how do you
improve upon a food
thats already perfect?
You place it atop a pile of
nutrient-dense, plant-based
foods like kale, quinoa,
and sweet potatoes and
tomatoes, for a filling and
protein-packed meal.
QUINOA SWEET
POTATO BOWL
W/POACHED EGG
SERVES 4
2 oz diced feta cheese 2 minutes. Stir in cherry tomatoes and squirts of hot sauce.
2 tbsp chopped chives kale; cook until greens are slightly wilted.
tsp black pepper Stir in quinoa, remove from heat, and
Hot sauce, to taste cover skillet to keep warm. NUTRITION PER SERVING
3. To poach eggs, place cup water and 341 16g 40g 14g
1. Boil the broth in a saucepan. Add tsp vinegar in 4 small microwave-safe CALORIES PROTEIN CARBS FAT
quinoa, cover, and simmer over bowls. Carefully crack eggs into each
Rob Gronkowski
ALL-PRO TIGHT END
@gronk
WATERMELON
FRUIT PUNCH PINK LEMONADE
Flapjacked
low-protein calorie bombs. However,
some crafty subs can help lessen
the damage. For French toast, use
multigrain bread and low-fat milk,
and top with Greek yogurt for extra
Breakfast: pancakes vs. French toast protein. And for pancakes, which
contain half the protein of French
BY TOBY AMIDOR, R.D.
toast, use ingredients like cottage
CALORICALLY SPEAKING, toppings. To keep it simple, the cheese, Greek yogurt, and protein
French toast and pancakes can vary numbers below represent the powder to lower the carb and sugar
based on factors like added cream average for a standard restaurants count and up the protein. In the end,
and milk, the type of bread used for choices with butte
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Learn more about our latest initiative!
MuscleTech is Americas #1 Selling Body Building Supplement Brand based on cumulative wholesale dollar sales FROM THE MAKERS OF
SixStarPro.com/scholarship 2001 to present. Facebook logo is owned by Facebook Inc. Read the entire label and follow directions. 2017
EAT FOOD ID
TEA FACT
To Tea or
Not to Tea?
Heres why a cup of tea should be your cup source, says Hausler.
of tea BY MEAGAN DRILLINGER Consider buying loose tea leaves
instead of tea bags, which often
MIKE TYSON DRINKS TEA. awareness, aid digestion, and contain the dust of broken tea
So you can tell Iron Mike that its a stabilize blood sugar, says Lucas leaves. Once the leaf is broken
drink reserved for old biddies and Hausler, a licensed acupuncturist it loses most of its essential oils;
English blokes. But youd be wrong and consulting partner at Mad loose leaves that you purchase
to do so: All teas, from white and Monk Tea in San Diego, CA. from tea shops dont. Also, steep
green to black and oolong, can Keep in mind that quality varies. the tea in boiling water to unleash
boost metabo er what type of tea you more of its beneficial nutrients.
cholesterol, in d yourself a good, clean Heres a look at five top teas.
strips many of the mint leaves brewed GREEN the highest content of
health benets, includ- in hot water.) Still, its Green tea has the L-theanine, an amino
F R O M L E F T: F E I G & F E I G / S T O C K F O O D ; P H O T O A LT O / A L A M Y;
ing less epigallocate- medicinal benets highest concentration acid found almost
chin gallate (EGCG) and are legit. According to of EGCG, a catechin exclusively in tea. Its
vitamin C. According Hausler, mint tea has that acts as an antioxi- a compound that does
to Hausler, most black cooling properties that dant, which may help a number of things but
teas we drink come are useful for treating prevent some types specically helps the
from subpar commer- u symptoms, like red of cancers. Green tea body produce a lot
cial farms. However, eyes, sore throat, and is also one of the least of feel-good hor-
when brewed and fever. It clears and processed teas. There mones, like serotonin,
sourced properly, opens up the head and are almost no down- dopamine, and GABA
black teas benets is said to help the liver sides to drinking green [gamma-aminobutyric
are in line with the function better. There tea, Hausler says, but acid], a neurotrans-
other teas in terms are no true cons to if you have a sensitive mitter that inhibits
of antioxidants and mint tea, unless youre stomach youll want the activity of neu-
relaxation properties. in the middle of a cold, to be careful to not rons, says Hausler.
STOCKFOOD
Also, it often has a bit as cooling down the oversteep the tea, as it This is the thing in
more caffeine than body isnt useful at can become bitter and tea that makes you
the others. that point. harsh on the stomach. feel relaxed.
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cognitive focus, plus a heightened
you laser focus and insane energy in the gym metabolic ability to melt away
BY STEVE DOWNS, C.S.C.S. fat efficiently. This potent tech-
nological symbiosis is known as
TO CARVE YOUR PHYSIQUE the pitfalls of diet cheating and thermovigilance. Its a concept that
into a statuesque piece of chiseled succumbing to the temptation to delivers the exact qualities youre
muscle, your diet and training throw in the towel on days when seeking in a thermogenic supplement,
regimen must work harmoniously. youre not as motivated. with no caffeine jitters and no crash.
However, you must also possess the Fortunately, there is a revolutionary The products Fat Incineration Blend
energy and mental focus to avoid supplement that can administer the contains: the potent fat burner green
BURN, 3 WAYS TO
BABY, BURN! BURN FAT
Integrate the following tips into your
workouts to shred fat faster and
more consistently
Gauge Your
Growth
Do you need a GH boost? Find out by taking this
simple quiz. BY STEVE DOWNS
HANDS UP IF ANY OF THE convert it into growth factors, the
following describes how you feel most crucial of which is insulin-like
or look lately: Your energy and growth factor-1, or IGF-1. The main
vitality have been drooping; youve driver of tissue growth, IGF-1
seen an unexplained increase in synthesizes amino acids and
body fat (Whats that inner tube metabolizes fat and protein, which
doing under my shirt?); youve lost build muscle and burn fat.
muscle mass and/or strength; you In short, if youre not hacking it
have less endurance than usual; performance-wise, GH could be
the best way to describe your the culprit.
libido would be nap time at a
nursing home. If you raised your GET AN HGH HEADS UP
hand at least twice, you may have Clinical tests are needed to confirm a
a deficiency in human growth GH deficiency, but our short quiz
hormone. Nicknamed the wonder (right) can give you an idea of your
hormone, human growth hormone levels right now. If you find theyre
also called GH or HGHis a peptide low, there are various lines of attack
hormone thats produced in the you can take:
pituitary gland at the base of the For one, work on improving your
brain and plays a crucial role in sleep qualityits then that your body
everything from body height, secretes the highest amount of
brain function, and skin health growth hormone.
to bone density, fat loss, and After that comes exercise. A review
muscle growth. Unfortunately, of studies published in the journal
GH production peaks shortly after Sports Medicine found that HIIT and
puberty, then goes on a steady resistance training stimulate GH
and, sometimes, rapiddownhill production.
slide from there. Are you being
shorted (so to speak) in the GH GIVE YOURSELF A KICK
department? Lets find out. IN THE ABS
Whether youre hoping HGH will help
you muscle up, slim down, sleep
HGH: WHATS THE sounder, or get it on better, an
BIG DEAL? efficient way to raise GH levels is with
As its name implies, GH is respon- a supplement like Growth Factor-9.
sible for cell growth and regenera- Made by Novex Biotech, Growth
tion. Its crucial for building muscle Factor-9 is the only growth-hor-
mass and bone density, but it also mone supplement clinically tested
plays a major role in keeping all to increase serum GH up to 682%
human tissue healthy, including that in two hours. This complex GH
of the brain and other vital organs. antecedent contains a patented
It can even boost your sex drive. ratio of growth-hormone-stimulat-
When secreted, GH stays active in ing ingredients extensively vetted
the bloodstream for mere minutes by researchers at a top U.S.
just long enough for the liver to university. Whats more, its backed
40-50: GH levels
are adequate, but
supplementation
could step up your
performance.
GROWTH 30-39: Your GH
FACTOR-9 needs a denite
Growth Factor-9 is boost.
available at your local 20-29: You have a
Vitamin Shoppe or GNC, marked deciency.
or buy online at Below 20: You have
growthfactor9.com. serious work to do!
RHC DIRECTIONS
We kept the same three-day split relative to the number of reps you
so that time management doesnt have to perform. For example, you
become an excuse. Youll do each may want to stick to 6065% of your
workout (Day 1, 2, and 3) once per one-rep max when performing four
week, resting a day in between ses- sets of 12 repstoo heavy and you
sions. And youll still lift heavy for the wont nish, but too light and it may
rst exercise to retain strength and not be challenging enough. For sets
mass, with a descending rep scheme of four to six reps, lift closer to 80
week to week. 85% of your 1RM. As the reps lessen,
There are no percentages listed, but the weight should increase but not
you should select a load that is heavy be taken to failure. Leave one or two
volume approach.
As for nutrition, your only job is
to stay the course. Whether youre
trying to build muscle or lose fat,
you probably notice that you feel
better if youve stuck to our menu
of nutrient-dense, whole foods. We
also provide a sidebar that will help
you get into peak condition for any
event, like a beach party or for your
nal after photo. To write it, we
recruited Don Saladino, a celebrity
trainer who has helped celebrities
such as Ryan Reynolds get camera-
ready, to supply the same strategies
for you to follow at home.
The workouts and diet will be
challenging, but youve come this
far, so continue to go after it.
Think of it this way: Youre only
four weeks away from your best
physique yet.
TRX Pendulum
and core.
WEEK 6 CIRCUIT
DIRECTIONS: Complete three rounds of
DAY 1 eight reps for each exercise, with no rest Tate Press
EXERCISE SETS REPS
between exercises. Lie down on a at bench, hold-
EXERCISE SETS REPS ing a dumbbell in each hand over
4
your chest as if you were about
CIRCUIT to bench-press. Keep your upper
DIRECTIONS: Complete three rounds, Hammer Curl arms stationary and lower the
with no rest between rounds, taking each
exercise one rep short of failure. weight, hinging at your elbow,
until the weights are touching
EXERCISE SETS REPS
Lateral Raise
your chest. Keep your elbows out
and slowly lift the weight back up,
Jump Rope* 5 2 min. recruiting your triceps to lift the
Pullup
weight back up.
*Alternate between 15 seconds of
hard skipping followed by 15 seconds of
Back Raise slow skipping.
* 8
DAY 2
EXERCISE SETS REPS
CIRCUIT
DIRECTIONS: Complete three rounds of
eight reps for each exercise, with no rest
between exercises or rounds.
EXERCISE
Pullup
DB Row
FINISHER
DIRECTIONS: Complete 15 reps of each
exercise for five roundswithout resting.
EXERCISE
Kettlebell Swing
TRX Pike
DAY 3
EXERCISE SETS REPS
4 4
WEEK 7 CIRCUIT
DIRECTIONS: Complete three rounds of
DAY 1 eight reps for each exercise, with no rest
EXERCISE SETS REPS
between exercises.
EXERCISE SETS REPS
4
CIRCUIT
DIRECTIONS: Complete four rounds, Hammer Curl
taking each exercise one rep short of
failure.
EXERCISE SETS REPS
Lateral Raise
*
*Alternate between slams, alternating TRX Pushup
slams, and waves. Set the strap to midlength and
get into pushup position with a
handle in each hand. Slowly lower
DAY 2 your body, focusing on stabilizing
EXERCISE SETS REPS yourself. Keep your core tight and
4 push yourself back up.
CIRCUIT
DIRECTIONS: Complete three rounds of
eight reps for each exercise, with no rest
between exercises or rounds.
EXERCISE
Pullup
One-arm DB Row
FINISHER
DIRECTIONS: Complete 15 reps of each
exercise for six rounds. No rest between
rounds.
EXERCISE
Kettlebell Swing
TRX Pike
DAY 3
EXERCISE SETS REPS
5 3
3 5 DAY 3
Pullup EXERCISE SETS REPS
CIRCUIT
DIRECTIONS: For Round 1, use weight for 3 5
five reps; for Round 2, complete 10 reps One-arm DB Row
with your body weight. CIRCUIT
EXERCISE SETS REPS
DIRECTIONS: Complete three rounds of
eight reps for each exercise, with no rest
FINISHER between exercises or rounds.
DIRECTIONS: Complete 10 reps of each
Pullup exercise for four rounds. No rest between
EXERCISE SETS REPS
rounds.
2017 Regions Bank. Actual Regions customers compensated for their appearance. | Regions, the Regions logo and The Next Step Project are registered trademarks of Regions Bank. The LifeGreen
color is a trademark of Regions Bank.
106 MUSCLE & FITNESS APRIL 2017
THE
YATES
WAY
D OR I A N YAT E S
CHRIS LUND
HIT TRAINING more volume. It may not sound like the second set, then you couldnt
Yates freakish size can be a lot, but consider that his warmups have been pulling out all of the
attributed to the way he were performed with weights and stops during the rst set.
approached training. While for reps that most would consider
many bodybuilders believed that working sets. And Yates nal sets IMPLEMENT HIT
pumping out rep after rep was the were always all-out grinders that It should be noted that there is
key to building large, dense muscle, were taken to failure and beyond nothing wrong with using less
Yates took a different path. with techniques like rest-pause and weight for higher reps. In fact, a
Inspired by former golden age forced reps. In the words of the man 2008 study published in the Journal
legend Mike Mentzerwhose himself: If you feel you can attempt of Applied Physiology showed that
book Heavy Duty preached a high-
intensity, low-volume approach to
trainingYates adopted a similar
plan, aptly named High-Intensity Yates Chest Workout
Training (aka HIT). Yates would
perform only eight to 10 sets for EXERCISE WARMUPS SETS REPS
bigger muscles and four to six Smith Machine 2-3 1 8-10
for smaller ones, with one to two Incline Press
warmup sets, where he pyramided
up in weight, and just one work- Hammer Strength 12 1 8-10
ing set. As for reps, Yates favored a Seated Flat Press
range of six to eight reps for his up- Incline Dumbbell Flye 1 1 8-10
per body and eight to 15 reps for his
Cable Crossover 0 1 10-12
lower half, as legs respond better to
D OR I A N YAT E S
PUMP IT UP
training with lower weights and
higher reps is still effective for YATES HIT
AMP UP ENERGY building size and strength. Less TIP SHEET
weight is also easier on your joints.
YATES TRAINED four days
GET IN THE ZONE However, there is something to
per week and rested the other
be said for lifting heavy weights for
three. If you choose, you can
less reps. After all, increasing the
FAST ACTING + train five or six days per week
strength of your muscles allows
LONG LASTING by dividing your workouts
you to lift more weight, and lifting
accordingly.
heavier weight is a new stimulus for
your muscle to adapt to. Ipso facto, YOUR FINAL moderate-
Look for C4 ULTIMATE
the more weight you can lift, the intensity warmup set should
and other sports nutrition also be pushed to near failure
more your muscles will growalso,
products with Nitrosigine but with a lighter weight and
throwing around heavy weights is
at NITROSIGINE.COM just more fun. higher reps (1215) than your
You can follow a HIT routine for working set.
four to six weeks before backing WHEN DOING working sets,
off, or implement it as a method aim for complete failure at six
of shocking your muscles. Either to eight reps and extend beyond
POWER FROM WITHIN.TM way, adequate recoveryallowing a failure with two to three forced
muscle to rest for one week, getting reps, rest-pause reps, or
2017 Nutrition 21, LLC Nitrosigine is a registered more sleep, and proper nutrition dropset reps.
trademark of Nutrition 21, LLC. Nitrosigine is protected by a
number of patents and pending patent applications on com-
is a must to grow, no matter what IF YOU DONT have a partner,
positions, their manufacture, and/or their uses, including, your training routine is. utilize more machines and
but not limited to: U.S. Patent Nos.: 5,707,970; 6,156,735;
6,344,444; 6,803,456; and 7,576,132. DRA917021717 Despite being decades removed, cables. These will allow you to
Yates methods are anything but safely reach failure and then,
These statements have not been evaluated by the
archaic. Give it a try yourself and
CHRIS LUND
Food and Drug Administration. This product is not with a quick reduction in weight,
intended to diagnose, treat, cure, or prevent any stronger, denser muscle is just
disease. continue beyond full-rep failure.
weeks away.
1.0
M nitrite
0.8
PUMP IT UP 6LJQLFDQWO\LQFUHDVHV12OHYHOVWRJHWEORRGWRZRUNLQJPXVFOHV* 1
MORE
0.6 NITRIC OXIDE
PRODUCTION
0.4 THAN OTHER
AMP UP ENERGY Raises energy levels to power you through your workout.* 2 INGREDIENTS
0.2
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
FLIP
THE
BIRD
> Revive your bland,
leftover chicken with
these three creative,
protein-rich meals
BY TOBY AMIDOR, R.D. ///
PHOTOGRAPHS BY LINDA XIAO
GO MAY-YO
DSDSDSSDDSSDSDSDDSDSSD
INGREDIENTS
8 oz leftover skinless
chicken, chopped
medium onion,
finely chopped
1 celery rib, finely
chopped
cup (1 oz) finely
chopped walnuts
2 tbsp pomegranate
arils/seeds (or
dried cranberries)
2 tbsp light
mayonnaise
2 tbsp nonfat plain
Greek yogurt
1 tbsp Dijon mustard
1 tsp fresh lemon
juice
tsp salt
tsp ground black
pepper
4 (8-inch) low-carb,
whole-wheat
flour tortillas
DIRECTIONS
1. In a medium bowl,
combine chicken,
onion, celery,
and walnuts with
pomegranate arils.
2. In a small bowl,
whisk together mayo,
yogurt, mustard,
lemon juice, salt, and
black pepper until well
combined. Add to
chicken. Stir to coat
evenly.
3. Add chicken salad
to tortillas. Fold the
sides in; bring bottom
up; roll to close.
THE MACROS
162 14g
CALORIES PROTEIN
4g 9g
CARBS FAT
WHITE LIGHT
IN A JAM
CHICKEN, ASPARAGUS -inch pieces with a spatula. Tilt the skillet so any
& BRIE OMELET 1 oz brie uncooked egg reaches the hot pan.
When eggs set, add chicken and
cup leftover cranberry sauce
SERVES 2 (optional) asparagus to one side. Cook for 1
minute. Add brie and cook 1 to 2
INGREDIENTS DIRECTIONS minutes, until the cheese melts.
2 large eggs 1. In a small bowl, whisk eggs, egg 4. Fold omelet in half and serve with
4 egg whites whites, salt, and black pepper. cranberry sauce, if desired.
tsp salt 2. Coat large skillet with cooking spray
tsp ground black pepper and heat over medium heat. Pour in egg THE MACROS
Cooking spray mixture.
263 24g 15g 12g
1 oz leftover skinless chicken, chopped 3. When the edges begin to set, push CALORIES PROTEIN CARBS FAT
6 cooked asparagus spears, cut into the cooked portion toward the center
g
e
y
TOR R I E W I L S ON
How It Works
If youre 6' or more, with long arms or legs,
youre going to have trouble with classic barbell
exercises like the bench press and back squat.
Youre simply not built to perform those lifts 1B
efficiently. Youll likely do better with the dumb-
bell bench press, which allows your hands to
LOW-INCLINE
move freely, making for a safer and more com- DUMBBELL
fortable movement pattern for the shoulders PRESS
and elbows. At the same time, front squatting
will be easier on your lower back and will allow
you to squat deeper.
Stockier guys, around 5'10" and shorter,
who have naturally broader shoulders and
shorter limbs, may need to extend their range
of motion on certain exercises to activate the
most muscle. Bulgarian split squats will stretch
out their hips while working more leg muscle.
They can also take advantage of ab rollouts.
Because short arms dont have to reach far,
rollouts wont overextend the lower back as
they can on a tall guy.
Directions
Choose the workout thats appropriate for your
height and limb lengthsfor example, if youre
6 or more, go with the taller-man workout;
if youre built like a D battery, use the other
routine. Exercises marked A and B are alter-
nated, so youll do one set of A, rest as needed,
then one set of B, rest, and repeat until all sets
for the pair are completed.
3
DUMBBELL
ANGLED
PRESS
second or two.
1A 1B
DEFICIT DEADLIFT WEIGHTED DIP
Sets: 4 Reps: 10 Sets: 4 Reps: 10
Hold a dumbbell in
each hand and rest
the top of one foot on
a bench thats about
lunge length behind
you. Lower your bod
until your front thig
is parallel to the oo
and your rear knee i
an inch from the o
2B
SUSPENDED
PUSHUP
Sets: 4 Reps: 10
Attach a susp
trainer to a st
overhead obj
lower the han
about hip lev
the handles a
into a pushup
tion. Brace yo
and perform
Youll have to
stabilize the h
4 TURKISH GETUP
Sets: 1 Reps: Do reps for 5 min.
2017
THE
SDDDSDSDSDDSSD
CLASSIC
S E E PAG E 1 3 1
G
REAT PIZZA DOESNT
have to be a greasy mess of
fatty ingredients and empty
calories. In fact, with the
right toppingsnutritional
powerhouses like kale, sweet
potato, arugula, and almondsyou
can rest assured that youre fueling
your body with the things it needs
to build muscle, boost immunity,
improve overall health, and even
burn fat. Here weve raised the bar,
developing healthy, delicious pizzas
you can make right at home in a
matter of minutes: Whip up the
protein-packed Kale-Bacon Pizza
to refuel after a workout, or bust
out the Sweet Potato & Sauted
Mushroom Pizza to really impress
at your next date night in. Got
leftovers? Pizza holds great over-
night, so take it to work the next
day. And it even freezes well,
making it the perfect go-to dinner
grab. Bottom line: Youll never look
at pizza the same way again.
WHATS
HEALTHY ABOUT IT
PIZZA
1 lb store-bought pizza dough
1 tbsp extra-virgin olive oil
tsp sea salt
cup homemade kale-almond
pesto (above)
6 slices high-quality
prosciutto, torn
2 Roma tomatoes, thinly
sliced
1 cup arugula
1 cup finely grated mozzarella
cup fresh basil leaves (optional) remaining sea salt and chili flakes, plus
THE MACROS 1 cup sun-dried tomatoes basil and sun-dried tomatoes if desired.
(optional)
401 5g
CALORIES PROTEIN
1. Preheat oven to 400F; set pizza dough THE MACROS
63g 15g out at room temp for about 20 minutes.
2. Sprinkle a clean work surface with
462 33g 63g 10g
CARBS FAT CALORIES PROTEIN CARBS FAT
flour; roll dough into a -inch flat, 10- to
GIANT
BY GREG MERRITT
>
G I A N T SE T S, G I A N T GA I N S
Going Giant
First, lets dene some terms. A
superset consists of a set of two
exercises paired together, performed
without rest; a triset is the same
thing but with three exercises. A
giant set consists of four or more
exercises. Those lifts can be for the
same body part (such as quadriceps)
or neighboring body parts (quads,
hams, glutes). Generally speaking,
the more exercises you perform, the
more diverse they should be. A low-
er-body giant set might consist of leg
extensions, front squats, leg presses,
leg curls, and lunges, thus combining
isolation exercises (leg extensions,
leg curls) with compound exercises
(front squats, leg presses, lunges), all
while hitting quads, hams, and glutes
in the same sequence.
Done correctly, with no pause
between subsets, giant sets are an
exhausting yet effective way to someone might jump on the leg basis, mainly bodybuilders.
recruit more muscle bers and ush press, while someone else occupies We dont recommend giant sets as
your muscles with blood. Its difficult the only leg curl machine. Those a yearlong strategy, but for extended
to keep your intensity up throughout are the main reasons why giant sets periods of six to eight weeks, they
an array of lifts, though, and, whats are rarely performed for anything can shock you into greater gains and
more, it can be a logistical challenge but abs. If done at all, most lifters have been known to subtract body fat
O P E N E R S P R E A D : VA D Y M D R O B O T / A L A M Y.
to jump from station to station with- use them as an occasional means of while adding muscle. If you choose
out rest in a crowded gym. While increasing intensity. However, there to implement this strategy, then be
youre doing leg extensions or squats, are some who use them on a regular sure to allow for at least a day, ideally
THIS PAGE: LIONEL DELUY
WORKOUT
six to eight weeks
to boost growth
and increase fat
burning.
Q Rest as little as
possible between EXERCISE REPS
exercises. Aim
for two to four
minutes between
giant sets.
Q To determine Dumbbell 10-12
how much work Seated Rear
to do, count each Lateral Raise
component as a
set. Our sample
shoulder workout
has five sets. Run
through it three or Dumbbell 10-12
four times for 15 to Overhead
20 total sets. Press
Q Select a weight
that has you fail
every 10 or so
reps.
GIANT-SET
TIP SHEET
Q Unless you
have access to a
sparsely populated
gym, line up your
equipment ahead
of time, minimizing
the distance from
one exercise to
the next.
Q Rotating through
the exercises
with at least one
partner will help
you keep dibs on
equipment.
Q Even if you do
only straight sets
for every other
body part, you can
benefit from work-
ing your abs with
giant sets, as they
respond best to
high volume.
QChoose a wide
variety of exer-
cises. For this rea-
son, your biceps
(stressed with
DUSTIN SNIPES; TOMMY GARCIA
Pressure Yourself
How to do
self-massage,
according to Nicole
Kennelly, a massage
therapist in New
I L L U S T R AT I O N S B Y F LY I N G C H I L L I
perfectly all right. After all, elite athletes do it. The trick
is to trade out hardcore lift days for occasional days of
light cardio.
Finally, some good rules of thumb for endurance training:
If you feel like crapslightly sick or offor if your resting
heart rate rst thing in the morning is overly high, youre not
fully recovered. (For this reason we highly recommend using
a tness tracker.)
Bottom line: Find out what works for you. If you notice that
youre not seeing gains in the gym or on your runs, try adding
another day of rest. That way you know that youre training
at the peak of your adaptation zone, when your body is
repaired and ready for physiological gains, rather than when
its in a recovery phase and still in need of repair.
To get started, follow this blueprint.
PA R T 1
with a day or two of sleep deprivation, but over the long term soreness was substantially lower in rugby players who used
your body will begin to break down and open you to injury as compression garments over those who didnt. Of course, a
you lose focus. lack of soreness isnt denitive proof that it aids in recovery,
Accidents in the gym from tiredness are really common, but its certainly a positive sign. And given that there appear
says Kingsbury, who often has to tailor his Hollywood to be no negative side effects, its worth trying.
megastars workouts to demanding schedules. Often theyre
on very little sleep, and we have to manage that. Some days Dabbling in Acupuncture or Pulling a Michael Phelps and
we wont train because they havent slept enough. Trying Cupping
For the record: You should get at least seven hours of sleep Anecdotally, athletes and tness trainers claim that a whole
a night and eight or even nine if youre in the middle of a host of methods can aid in recovery. Two of the most popular
hardcore training cycle. are cupping and acupuncture.
Cupping, which was all the rage at last summers Olympic
Games in Rio de Janeiro, involves a special cup being placed
PA R T 2
on the skin, with heat or an air pump used to create suction.
The Recovery Methods Youre Free The idea is that suction draws blood to sore muscle areas,
to Use (If You Like Them) which helps to promote healing.
Acupuncture, sometimes called dry needling, is a much
Rocking Your Favorite Yoga Poses Immediately After a Session older technique, in which small needles are inserted into
Like romance, theres one thing you can say for sure about various trigger points on the surface of the body, the theory
stretching: Its complicated. being that the needles unblock energy ow (or chi) and help
For one thing, there are two types of stretching, dynamic the muscles relax and recover. Unfortunately, theres very
and static, and each has different effects on the body. little in the way of denitive proof on either technique. As
Dynamic stretching involves constant movement, like arm Pasternak says, There are a number of things you can do
swings or trunk rotations. Static stretching means reaching that have little evidence to support them. As long as they
into a position, then holding it, like a bentover hamstring dont hurt you, and you personally feel that it helps, then by
stretch. For years the consensus was that you should do all means do whatever you want.
dynamic stretches before a workout, to increase blood ow
and prime your muscles for exercise, and static stretching
PA R T 3
after a workout, to rid your muscles of lactic acid buildup,
stave off soreness, and increase exibility. (Also, studies The Recovery Methods
showed that static stretching before a workout is a big no-no You Probably Shouldnt Use
because it will impair your strength.)
It turns out thats not exactly correct, because not all your Lolling in a Giant Tub of Ice
muscles are created equal. The more elastic parts of your Ice baths have been a mainstay of post-workout recovery for
skeletal system, like the calf and Achilles tendon, can recover quite some timewhich is a problem for two main reasons.
quicker from a static stretch since thats partly what they First, a study last year at the English Institute of Sport
were built for. Larger muscles, however, like the rest of the measured various markers of physiological stress before
lower body, are made much weaker because they are not and up to 72 hours after cold-water immersion and found
meant to be stretched, according to a 2014 study. no positive improvement over those who didnt use an ice
Bottom line: Do dynamic stretching before a workout, but bathmeaning they didnt promote recovery at all.
only after a warmup, like a round of jumping jacks to get More troubling, that same study showed that ice baths may
blood and oxygen owing into the muscles. In the case of actually hinder recovery. Ice blunts inammationgreat
static stretching, the latest research says it reduces strength for treating an injury. But certain types of inammation
in your muscles for up to 24 hours afterward, so do it only are important for recoverys repair and adaptation
if youre not hitting the gym again the next day. Otherwise, processes; and in terms of decreasing inammation, ice is
keep it dynamic and pre-workout. indiscriminate. While massage may blunt only the right types
of inammation, ice hits them all.
Donning the Coolest New Tights Remember, recovery is all about your muscles repairing
Compression is the biggest new trend in tness, specically themselves. Because of this, the studys author, Jonathan
compression sleeves and tights. Amazingly, theres still Leeder, Ph.D., recommends using an ice bath only in a
limited data on what, exactly, it does. competition scenario, when the feel-good factor is more
But a study published in the Journal of Strength and important than any training gains. During training, however,
Conditioning Research showed that delayed-onset muscle ice baths should be avoided.
BENTOVER ROW
Not allowing your elbows to
lock out at the bottom will keep
constant tension on the muscle.
YOU CA rstate
the impo f rest. A
break of or more
between ws you
to regain strength
for your next set, and days
between working a body
part foster recovery and
muscle growth. There
is also a third potential
benet of loangrapid
recovery during sets.
There are two ways to do
this: the old but neglected
technique of rest-pause
and the trendy system of
cluster sets. Rest assured,
both will enable you to
compile more growth-
inducing reps. Heres how.
Rest-Pause as one to two, with reps in the Therefore, rest-pause has not only
The rest-pause technique is one four-to-six range. But you dont allowed you to scrape up four
OPENER SPREAD: EDGAR ARTIGA. THIS SPREAD: WESTEND 61/
A L A M Y; SHU T T ERS T O C K ; A L EKSE Y MN O G O SM YSLOV/A L A M Y
of the more overlooked training have to be a HIT man to benefit extra reps, but those reps were all
intensifiers. Maybe thats due from rest-pause. As with supersets at near failure, and instead of one
to bad branding, as the name and forced reps, anyone can use it failure point (at 10 reps), youve
insinuates an easy workout ahead. as a means of pushing sets beyond had three (at 10, 13, and 14 reps),
But trust us, despite the name, failure. meaning youve extended your
there is nothing easy about it. Lets say you reach failure on a set by racking up the sort of reps
Rest-pause has always been asso- set of shoulder presses at 10 reps. that best stimulate growth. Thats
ciated with high-intensity training Youd rerack the weight, keeping why rest-pause should be in your
(HIT), made popular by golden- your hands on the bar, and wait 10 workout arsenal.
age bodybuilder Mike Mentzer, to 15 seconds before going again.
and HIT has never been very fash- The rest allows you to pump out Cluster Sets
ionable due to its ultralow-volume another three reps. Then you Cluster sets are similar to rest-
approach. Often, sets dips as low rest again and get another one. pause, as theyre a type of intraset
Q
Low-pulley Row 4 10+2+1**
LAT *Cluster sets (rest 20 seconds between
subsets).
PULLDOWN Q **Rest-pause (rest 15 seconds after
Arch your back
reaching failure).
to allow for a
greater range of
motion during
the lift.
Q
planning. If you can get eight
continuous reps, break your three
DEADLIFT subsets into three reps each. If you
Do not round
your back
can get 10 continuous reps, try for
during the Q
three subsets of four reps. And if
move. If you do, you can do 12 continuous reps, aim
lower the
for three subsets of ve reps. In
each case, push your nal subset
Q to failure.
Putting It Together
To supercharge intensity (and
Q muscle growth), you can combine
cluster sets with the rest-pause
technique. Lets stick with the
shoulder press example. If you
were pressing with weight that
you can hoist 10 continuous times,
break, but they differ because they possible, typically getting three to you would get four reps, rest 20
have only one true failure point. ve. If you get four reps on each of seconds, get four more, rest 20, go
Lets return to our example of the three subsets, youve done 12 to failure (four). Rest 15 seconds,
shoulder presses done with a in an extended sequence, with two then start rest-pause by doing
weight that limits you to 10 breaks, instead of 10 continuous as many reps as you can (two),
continuous reps. Cluster sets break reps. Because they enable you to rest 15, and go to failure one last
your set into more manageable get one to three more reps ver- time (one). With a total of 70
subsets. Per our example, youll sus a typical set, clustering is an seconds of rest, youve totaled 15
perform three subsets of four reps excellent way of breaking through reps, 50% more than you could
each to total 12 reps. Youd per- strength plateaus as you accumu- do without pausing. Combining
form four reps, rack the weight late more total volume. Your mind cluster sets and rest-pause is a
but keep your hands set, wait 15 to and muscles grow accustomed to double-barreled assault, so utilize
20 seconds, do another four reps, totaling more reps with the same this no more than three times per
rack the weight again, and then do weight, or the same reps with workout. Resting may be the key
a nal subset of as many reps as more weight. This requires some to cranking up your intensity.
GOAL NO. 1
THE TAPERED
TORSO
OYOU CAN DO ALL THE gym work in
the world, says Zach Even-Esh, founder
of New Jerseys the Underground
Strength Gym, but if your bodys
covered by a layer of fat, then nobody
will know.
Which is why getting yourself on a
strict, clean dietwith the right balance
of proteins, fats, and carbsis the key to
transforming your flabby torso into a
perfectly cut, tapered midsection.
But how do you do it? The first order
of business is to get your math in order,
and that means calculating what your
overall calorie intake needs to be, says
sports nutritionist and strength coach
C.J. Murphy, MFS, owner of Total
Performance Sports, in Malden, MA.
So if pure fat loss is your goal, you need
to be ingesting roughly eight to 12
calories per pound of your body weight
per training day, depending on how
active you are and how much fat you
need to shed. If youre already fairly lean
and you just want sharper muscular
definition, youre allowed 12 to 15
calories per pound of body weight.
(Though, start on the low end and see When eating to get lean, its best to confine your carb intake to pre- and post-workout or the evening.
CHEST
exercise, he says. Its almost all pec theyre a great way to increase pec
because the range of motion is so short mass. They press the muscles fully and
that your delts and triceps dont do a ton also hit stabilizing lats and abs hard
of work. The angle also allows you to when done with proper technique.
ONOBODY LIKES A CHICKEN CHEST, use heavier weights, which equates to (Perform 50 dips in as few sets as
says trainer Murphy, and we cant argue more work and a bigger chest. (Using a possible.)
with him. If you want to project an weight that allows 10 to 12 reps on your But to really stimulate growth, try
image of strength and power, a broad, first set, perform five sets, pushing each suspension trainer flyes, which utilize
chiseled chest is one of the oldest, most one until youre one rep shy of failure.) full-body tension. Plus, its done from
time-honored ways of doing it. But there Then its on to flyes. Murphy advises an angle that you hardly ever use
are better ways to build pecs than the using bands or chains to put less wear when doing presses, Murphy says,
bench press. The bench does work the and tear on the shoulders. (When the which creates a totally new stimulus
chest, Murphy says, but it also works a weight unloads as you go down on chain that causes your nervous system
bunch of secondary muscles, like the flyes, your shoulders will be safer at the and muscles to work differently,
deltoids and triceps, among others. bottom and youll get a more powerful stimulating growth.
With these other exercises added to pec contraction at the shoulder.) With To do it, ensure that youre
your once-a-week pec workout, youll bands, you can loop an exercise band maintaining a strong plank position
have a chest you can balance a beer on around each hand and behind your back throughout each flye. Perform 40 total
in no time. before picking up dumbbells. (Do four in as few sets as possible, keeping your
Murphy first suggests the highly sets of 15 to 20 reps.) body at a 45-degree angle.
HORSESHOE
down (perpendicular to the ground) and
your feet underneath you rather than
crossed behind you. Lower yourself until
ONEWS FLASH: BICEPS may be cool, your forearm and upper arm make a
but triceps actually make up the bulk of 90-degree angle, then push yourself
the upper arms. Growing big arms back up.
andeven more impressive, carving out To hit the lateral head, Bryant suggests
a detailed triceps horseshoemeans straight-bar cable pushdowns. The
working every part of the muscle. You lateral head is the one most responsible
need to make sure you hit all three heads for the horseshoe shape of the triceps,
of the musclelong, medial, and lateral, The triceps muscle Bryant says, and working it is extremely
has three heads:
says Noah Bryant, C.S.C.S. While you long, medial, and
important to get that look. Any
cant completely isolate them, you can lateral. The lateral is movement that pushes weight down will
key to the horseshoe.
do exercises that emphasize each one. hit the lateral head, which runs on the
Add these three moves to your routine as outside of the arm, but this is his favorite.
much as twice per weekon chest day the elbows. Go as far as you can while Start with the bar about chest level, your
and shoulder day. keeping your back, neck, and upper arms elbows in tight to your body, and your
The first exercise, which hits your straight and perpendicular to the upper arms pointing straight down to
triceps long head, is the EZ-curl bar ground. Its important to perform the the ground. Keep your elbows tucked
French press. full range of motion if you want better tightly in to your body, and push the bar
To do it, sit on a bench and grasp the results. Slowly return the weight to the down while keeping your upper arms
EZ-curl bar with a pronated grip. Start overhead starting position. static. Feel your triceps moving the
with straight arms and the bar directly Then the triceps dip is Bryants top weightand your horseshoe getting
overhead. Lower the bar by bending at choice for hitting this deep-down part of more and more cut.
Performing
strongman-
style carries
works more
than just your
gripthey hit
your whole
body.
GLUTES BACK
OTO REALL O
Toronto-ba
together thi
routine up t
herefrom
the heavier
twitch fiber
But a few
Always mai
back; 2) Pre
are always t
progression
First: the b
helps train t
nate other jo
floor and ro
shoulders a
on the floor
hips off the
Next: sum
stancewit
glutes. Be su
hips back, a
DSDSDSSDDSSDSDSDDSDSSD
barbell clos
Finish wit
chain even h
your thigh p
dumbbell in
your trailing
152 MUS
GOAL NO. 6
ABS
O
It takes more
than crunches for
rippling abs. You
need to attack
them from
multiple angles
with a barrage
of exercises.
BU I L D T H E PE R F E C T B ODY
GOAL NO. 7
BUILD BIGGER
GOAL NO. 8
TEARDROP
OTHE VMO, or vastus medialis oblique, is the most impressive complements squats and lunges because it loads the quads in
leg muscle to define, if only because its the only quad muscle part of the joint range you dont get from those movements.
visible when youre rocking boardshorts. Located in your lower When youre standing at the top of a squat or lunge and your
quad, a fully developed VMO not only creates a teardrop- knees are extended, youre not getting any force through your
shaped cut just above your knee, but it also acts as an important quads, but the leg-extension machine keeps the tension on
stabilizer that guards the joint against injury. For his part, through the entire range.
trainer Nick Tumminello recommends focusing on exercises Expert tip: You can work the quads harder by elevating your
that hit the entire quads hard. If you develop the quads heels with five-pound plates during squats. Set up as you would
overall, says the trainer and founder of Performance for a normal squat, only elevate your heels 1 to 2 inches using
University, youll get the coveted teardrop. Mix these weight plates. Bend your knees and lower your body in a
exercises into your regularly scheduled leg workouts once a controlled manner until your hamstrings touch your
week for a teardrop that would make any pro cyclist jealous. calves and your glutes are below your knees, then return to
Start with the leg extension, Tumminello says, which starting position.
SHOULDERS muscle tension. To do it, perform seven reps at a time from each
of these ranges of motionbottom half, top half, and full range.
Start with very light weights, and press seven reps from your
OSCULPTING THE PERFECT V-tape physique starts at the shoulders to the midway of full extension. Then press seven
shoulders, which means training your deltoids and traps. reps from midway to full lockout. Then do seven reps of
Shoulders that are round and powerful looking give the full-range overhead presses. Two or three sets should be
impression that your body is built for performance, says Zach enough to blast your shoulders.
FOR GOOD!
>
B L A ST YOU R FAT
1) ELIMINATE PROCESSED FOODS 3) HIIT IT To really jack up your exercises like kettlebell snatches or
If it didnt exist in 1903, then dont metabolism and melt the fat off your thrusters for intervals is a convenient
eat it. Besides having a much lower belly, try implementing high-intensity and effective way to get in your HIIT
nutritional value than whole foods, interval training (HIIT) into your when youre pressed for time.
processed foods have been stripped workouts. These hardcore routines
of most of their ber, as well as involve a high-intensity work period 4) LIFT HEAVY, LIGHT, AND OFTEN!
compounds like phytochemicals and like running at 90% of your MHR Study after study shows that adding
amino acidsand digesting those (maximal heart rate), followed by a muscle will help your body burn more
nutrients takes energy. A 2010 study low-intensity exercise like walking at calories. Increased muscle mass also
showed that eating a sandwich made a slow pace. A 2008 study from the increases insulin sensitivity, resulting
with multigrain bread and cheddar University of New South Wales in in less fat storage. Your best bet when
cheese causes the body to burn Australia showed that men and women planning a workout, according to Jesse
twice as many calories postmeal who performed HIIT three times Burdick, a Dublin, CA, trainer and
as youd use after eating a similar a week for 15 weeks lost 11% more nutritionist, is to opt for a good mix of
sandwich made with white bread and body fat than a control group who heavy and light lifting days. A recent
processed cheese. performed regular cardio. Performing meta-study found that lifting heavier
weights for fewer reps can give you a
bigger and longer-lasting increase in
your resting metabolic rate than push-
ing light weight for high reps. The old
2
standard of lifting light still has a place
in your workout, though, because it can
help you burn calories while you lift.
Maximize your fat-burning abilities
by mixing up your training. Try doing
PUT DOWN four sets of your exercise, but break it
THE SOFT up into two sets with heavy weight and
DRINKS low reps and then two sets with lighter
O P E N E R P A G E : P E T E R D A Z E L E Y. T H I S S P R E A D : R YA N N C O O L E Y/ G E T T Y I M A G E S ; M I C H A E L S V O B O D A / G E T T Y I M A G E S
O weight and high reps, Burdick says.
5) CONTROL CARBS
Zero-carb diet plans and carb cycling,
in which you manipulate carb intake to
be higher some days and very low on
others, appear to be the best strategies
for torching fat. In addition to helping
you control appetite and cravings,
studies show they also help keep
insulin levels stable.
7) LIMIT ALCOHOL
Your body cant store alcohol, so when
you drink it your body makes me-
tabolizing the alcohol its rst priority,
8) FIGHT STRESS
Your system responds to stress by
producing the hormone cortisol,
which decreases your metabolism
and encourages your body to store
12
fat in your abdominal area. A study
at the University of California, San
Francisco showed that when stressed
women were left alone in a room with
unlimited access to food, they ate 57%
more than those women who were less
stressed. The No. 1 way to drop your
stress level is exercise. You may also be
able to lower stress levels with supple-
ments. Most experts recommend
getting at least 500mg of omega-3s and
about 900mg of vitamin C a day.
out. Start with hot water and then times before swallowing, or put down
alternate to cold water, increasing your fork or spoon after each mouthful
the heat or cold each time for three to regulate your intake.
rounds. Stay in the hot water three
times as long as the cold, and always 20) CUT THE CONDIMENTS Sure, youre
23
end with cold. This will loosen up your sacricing a bit of avor, but eliminat-
muscles and decrease inammation. ing empty calories (and carbs) is
worth it. Whether its sour cream, WARM UP WITH
16) HYDRATE, HYDRATE, HYDRATE salad dressing, or mayo, the wrong YOUR JUMP ROPE
Your metabolism needs ample condiments can add 100 or more O As a lead-in to your primary
amounts of water to keep ring, and calories to an otherwise healthy meal. workout of the day, theres nothing
your body needs to eliminate waste better. A 180-pound guy can burn
produced during fat burning. Drink 21) MASTER THE SQUAT more than 600 calories an hour just
water liberally throughout the day; Call it the King of All Exercises. The jumping rope.
youll be more likely to skip sugary, squat increases your strength and
high-calorie drinks and may even torches fat better than just about any
boost your metabolism. A 2003 study other move. Thats because squats 24) START YOUR DAYS WITH
published in The Journal of Clinical target multiple large muscle groups GRAPEFRUIT A study in the Journal of
Endocrinology and Metabolism showed quadriceps, hamstrings, and glutes. Medicinal Food revealed that grape-
that quaffing about 17 ounces of cold Use proper form, though, to get the fruit juice can normalize the level of
agua can bump your metabolism most out of this essential movement. insulin in your bloodstream by helping
for around a half hour and burn the Keep your feet shoulder-width apart to ush excess amounts of the hor-
equivalent of 25 caloriesabout one and your lower back slightly arched monesubjects who had grapefruit
teaspoon of sugar. while making sure your knees are juice before their daily meals lost an
centered over your ankles as much as average of one-third of a pound per
17) GET AMPLE IRON possible. Drop down, keeping form, week. Too much insulin means too
Iron helps route oxygen to the cells in lowering your butt as if you were much sugar is being stored as fat. Nor-
your body. If this process is hindered, sitting in an imaginary chair. malize those levels, and the extra sugar
your energy sags and your metabo-
lism slows. Dont supplement with
iron pills, though, as this can increase
the risk of heart disease by constrict-
ing blood vessels. Instead, eat plenty
22
of iron-rich foods like shellsh, lean
meat, beans, and spinach.
I C O N S : H U N O T I K A ; T H E L I C E N S I N G P R O J E C T / O F F S E T; P A U L S I R I S A L E E / O F F S E T
18) LEARN ABOUT INSULIN
Your insulin response (and how your
body absorbs and responds to carbs) PLAN AHEAD
is a major key to how youll get the O
fat off. Your strategy in a nutshell:
Decrease your sugar and carb intake to
encourage your body to burn stored fat
instead of glucose. Its that simple.
DARREN
JOHNSON
29
London, England
5'11"
181 pounds
Train smart
USN, Flawless 7,
Fitmark Bags, and
Muscleworks gym
Instagram:
@Darren_ j
Twitter:
@Darren_
physique
to failure, Johnson explains. For the blood owing so when I move you can. I put a lot of emphasis on
the second session I try to use on to presses at the end my joints are the middle head of my delts to create
more moderate weights and higher warmed up. A bodybuilder once said a more tapered look to t in with the
rep ranges, and I focus on playing to me you have to nish strongso I mens physique criteria. Because I
around with different angles and nish with the hard stuff! am naturally trap-dominant, I use a
using a slower tempo. Although I go heavier on the load of unorthodox movements that
On both days I begin with a rst shoulder day each week, Im all target the middle delt without any
number of isolation movements to about that mind-muscle connection. trapezius activation.
pre-exhaust before moving on to My goal is never to be the strongest I love training shoulders. They
compound movements. presser in the gymbodybuilding is used to be my least favorite body
I used to go straight to the shoul- all about breaking down the muscle part, but when you put in the work
der press, but now I just try to get bers and stressing them as much as and see results theyre addictive.
1
SINGLE-ARM CABLE
LATERAL RAISE
SETS: 2 REPS: 20
2
STANDING DUMBBELL
LATERAL RAISE
SETS: 4 REPS: To failure
3 4 5
STANDING BARBELL STANDING BARBELL SEATED CABLE
FRONT RAISE (WIDE GRIP) FRONT RAISE (NARROW GRIP) REAR-DELT FLYE
SETS: 3 REPS: To failure SETS: 3 REPS: 12 SETS: 3 REPS: To failure
With an overhand, shoulder-width Im always playing around with angles, Put a bench in front of a cable pulley. Set
grip, are out your elbows. Keep your so I do more front raises but narrow the the pulley at a height where the handle
thumbs loose. This setup gives you grip to target different muscle bers, is between your chest and chin, and
control over the barbell so you can work says Johnson. You cant rely on the then pull the cable out to the side. Do
your shoulders. Its easy to hunch over same grip with every exercise if you this one arm at a time.
and let the traps do the work. want to build muscle.
6
SEATED DUMBBELL
PRESS (HEAVY)
SETS: 4 REPS: To failure + 2 partial-rep
nisher sets
2 3
LYING INCLINE SINGLE- 2 CROSSOVER CABLE
ARM DUMBBELL RAISE HIGH-PULLEY
SUPERSET WITH REAR-DELT FLYE
SEATED INCLINE SETS: 3 REPS: 20
1
SMITH MACHINE
SUPINATED NARROW
PRESS
SETS: 3 REPS: 1215 (dropset on the nal set)
JOHNSONS
SPLIT
Shoulders, chest,
and calves
Quadriceps and
hamstrings
Rest
Delts, chest,
and calves
Quadriceps and
hamstrings
4 5
REVERSE PEC-DECK FLYE LYING LATERAL RAISE
SUPERSET WITH SETS: 3 REPS: 1520
6
MACHINE SHOULDER
PRESS
SETS: 3 REPS: 15 Dropsets
Directions
OVERVIEW: Each training day
focuses on compound exercises to
recruit more muscle and therefore
tax your CNS more thoroughly.
Forget biceps curls. Five sets of 10
reps for the main lifts with heavy
weight paired with multijoint acces-
sory exercises will ensure that every
muscle, big and small, is trashed.
Day 4 is a barbell complex, which
has you completing a series of six
progressive movements without
letting the bar touch the ground.
Then youll top it all off with one of
the four nishers that we provided.
The good news? You dont have to
deal with traditional cardiothats
all you need.
DAY 1
EXERCISE SETS REPS REST
5
2. Pullup 5 10 60 sec.
5
4. Hanging Leg 4 10 60 sec.
Raise
DAY 2
EXERCISE SETS REPS REST
2. Barbell or 4 12 60 sec.
DB Bench
Press
3
DAY 3
EXERCISE SETS REPS REST
2. Dumbbell 5 10 60 sec.
Overhead
Press
3
DAY 4
EXERCISE SETS REPS REST
6 -
Front Squat
DO IT: With a shoulder-width grip,
grasp the barbell, keep your elbows
up, and descend into a squat until
your thighs break parallel, or below
your knee joint. Keep your back
straight by bracing your core, and
explode up.
Power Lunge
GROOMING BY ALEXA GOULD
Inverted Row
DO IT: Set a barbell in a power rack high enough that theres room
to extend your arms without touching the oor. Grab the barbell with
a shoulder-width grip and hang from it, with your feet resting on the
ground. Squeeze your shoulder blades together and pull your chest to
the bar. Slowly lower yourself back down.
Hang Clean
DO IT: Hold a barbell just below your knees.
Pull the weight up until its at your hip level,
and then drive your hips forward. Keep pulling
the bar up to your chin and then dip down to
get your body under the bar. Catch the weight
on top of your chest, with your elbows up.
Fully extend your knees to come back to a
standing position.
EXERCISES
Star Jack
Tuck Jump
ABS CIRCUIT
DIRECTIONS: Perform each exercise with
no rest in between for four to five rounds.
Rest 15 seconds after each round.
WARMUP EXERCISES REPS
For videos
and more info on
Ab Wheel 10 how Quake 10.0
can help
Planked Row power you
DO IT: Set up a box and place one of your hands on it, with a Cable Crunch 10 through this
workout, go to
dumbbell resting on the opposite side of your body. Reach muscleand
down with one hand and grab the dumbbell from off the tness.com
oor. Keeping your body straight and your core tight, row /shock
the weight to your ribs. Repeat on both sides.
F I T N E S S T E S T C AT E G O R Y 3 : C O N D I T I O N I N G
THE TEST
T H E R E S U LT S
I F Y O U P A S S E D : Youre in such
good shape that the challenge now
is rening the rest of your bodyi.e.,
building explosive strength and
increasing grip strengthwithout
sacricing your conditioning. Thats
why you need to add this timed HIIT
workout to your routine once a week.
It will continue building muscular
endurance and boosting your way to go. Do this to get yourself up STAIR MASTER. Sprinting stairs is one
conditioning: to speed: of the best HIIT workouts there is.
F I T N E S S T E S T C AT E G O R Y 4 : P O W E R
Leap
ahead
T H E B E S T W A Y to size yourself
up against other dudes in terms of
raw power is with an old track-and-
eld event: the broad jump. While
strength translates to moving more
weight, power helps you move it
quickly and forcefullyand the two
are not mutually exclusive. The
broad jump, which requires elements
of both strength and power, is the
purest test of that.
THE TEST
Broad jump
H O W T O D O I T : Stand with your toes
on a line. Pick a target in front of you
and jump toward it, throwing your
arms back and quickly bringing them
forward to propel you.
Pretend youre skiing and youre
digging your poles into the powder,
says Underwood, who worked with
football player Byron Jones before
he set the world record in the broad
jump at 12'3" during the 2015 NFL
combine.
G O A L : To jump six to eight feet,
measured to where the back of the
heels land.
T H E R E S U LT S
STRAIGHT UP*
EXERCISE SETS REPS
LEVEL UP
EXERCISE SETS REPS
Lying Dumbbell 4 10
Triceps
Extension
Close-grip 3 8-12
Bench Press Dip 3 To failure*
A:
1
DUMBBELL
SNATCH
MARC ROYCE
ASK
2 3
THE
SNATCH:
PLACE A
1 dumbbell
between your
legs. Squat
have lower-
down and
ody ury that
firmly grip
reve s me
the weight.
rforming
mal
cardio routine.
How can I work
2 KEEP around it?
YOUR MARTIN P., ATLANTA, GA
A:
back straight
and pull the FIRST OFF,
weight up to make sure
hip level. Drive youre
your hips evaluated by a
professional. With that
forward. said, you can almost
always find something
that will allow you to
G E T T Y I M A G E S ; M O YA M C A L L I S T E R ; Z O O N A R /A L A M Y; J A K U B G O J D A /A L A M Y
T H I S S P R E A D , C L O C K W I S E F R O M T O P L E F T: M A R C R O Y C E ( 2 ) ; L E O P AT R I Z I /
AS THE maintain your fitness
3 weight level. If you have
travels up, access to a pool,
swimming or deep-
keep your arm
water jogging offer
straight and up challenging cardio
lift it until it is thats super joint-
fully overhead. friendly. Even simply
incorporating more
walking into your daily
routine can help boost
your daily calorie burn.
LEE
BOYCE, MICHAEL
C.P.T., CONLON, P.T.,
is a strength is the owner of
coach based Finish Line
in Toronto, Physical Therapy
Canada. in New York City.
Should I invest in
weightlifting shoes?
BILL F., CAMDEN, NJ
A: WEIGHTLIFTING
SHOES, which slightly
elevate your heel, can
increase your range of motion
on the squat. However, theyre
more than $100. Too expensive?
Opt for shoes with a flat, sturdy is nuts.
solethe original Chuck Taylor How an I keep
All-Stars are always great. m d et on track?
JACOB T., BROOKLYN, NY
A:
CHRIS FINLEY is an HAVE A PLAN.
A.C.S.M. personal trainer and Write down
owns Chris Finley Fitness. what you are
going to have for meals
before the week begins
and stock up on those
foods. And when you
have time, prep healthy
food so its ready when
you walk in the door.
Make larger portions of
soups, grilled chicken, or
chopped vegetables.
MOLLY MORGAN,
R.D., wrote Drink Your
Way to Gut Health.
A:
CHEESE CAN
be part of a
healthy lifestyle
when its unprocessed
and eaten in moderation.
In fact, cheese has lots
of nutrients, like bone-
building calcium and
proteinSwiss, cheddar,
and mozzarella have 7 to
8 grams per ounce, which
can help pack on muscle.
Hard cheeses can
also lower
pressure
cially Gran
Padano, a
new
study
has
found.
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Talin Boustani:
TBoustani@weiderpub.com
818.595.0473
THE LAST WORD
Ke
th
Show a little love for the muscle
that does so much for you
AT MUSC
a lot of atte
lats, and ab
workouts a
deliver you
benets of
many, from
warding off
inrmities,
you remov
compelled
old and kee
Of cours
as the mos
SHAWN
PERINE
mean muc
many year
visible volu
worth bein
involuntary
that respo
Fortunat
feature in
heart rate
conditions
started lift
discourage
workouts w
maximum
to be a pro
sense, but
with short
One more
Follow it. U
it will neve
Sincerely
Shawn P
200 MU
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