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CONTENTS CONTENTS

MUSCLE & FITNESS MAGAZINE • AUGUST 2013

HUGH JACKMAN 90

Hugh Jackman has been playing Wolverine for more than 13 years. With every movie, he somehow manages to get into his best shape ever. Here’s how he did it this time.

12 MUSCLE & FITNESS — 08.13

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CONTENCONTEN CONTENTS

MUSCLE & FITNESS MAGAZINE • AUGUST 2013

14 MUSCLE & FITNESS — 08.13

74

160

IN THIS ISSUE

112

18

FROM THE CHAIRMAN

20

EDITOR’S PAGE

176

MARKETPLACE

182

ADVISORY BOARD

EDGE

32 THE LATEST IN TRAINING, NUTRI- TION, AND SUPPS

This month: Practice slow- negative pullups, master the reverse lunge, try CrossFit bench pressing, build muscle with oysters, know the 15 things

138

you need on your grocery list, and learn how to minimize the effects of junk food in your diet.

FEATURES

100 THE M&F FOOD

PYRAMID

Eat like this and you’ll reach your goals.

104 JUICE TRUTH

The real story of performance- enhancing-drug witch hunts.

112 GET OUTSIDE

Get a big, ripped physique— by training in your local park.

128 2-WEEK SHRED

Use it now and get beach- ready before summer’s over.

138 NO EXCUSES

This M&Fer lost his legs, but his dreams remained intact.

149 STRAIGHT UP

These unconventional moves will make your six-pack pop.

149

POWER TO THE PEOPLE

159 This month: interviews

with Jesse Ventura, Sierra Merchant, and Shelby Starnes.

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Lean, muscular, and fully commit- ted to clean living, Hugh Jackman is the perfect guy for our cover.

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SUCCESS

HOW WE PICK THE PERFECT M&F COVER GUY

I ’m going to let you in on the secret of how Muscle & Fitness chooses its cover models. Believe me when I tell you, it’s not a simple process. Each

month we consider a multitude of candidates, weighing our options carefully using a broad range of criteria, only the first of which is looking the part. The M&F Man is a breed apart—muscular and fit, confident and strong. Most important, he’s someone our readers can relate to, and be inspired by. Once our top can- didates are chosen, information is gathered and aesthetic considerations are balanced with practical ones. Then there’s gut instinct, which always plays a big role. But by the end of this long, detailed process, the stars align to reveal the optimal choice to represent our brand on the newsstands for a month. Or, if you have the chance to feature Hugh Jackman, you just go with it. In all of Hollywood, there are very few men who make as ideal a Muscle & Fitness cover model as Jackman. The actor is as bright a star as they come, with an amazing résumé and a host of awards that reflect his deep talent and diligence as an actor. But unlike many of Hol- lywood’s biggest celebrities, Jackman is built like a comic book superhero.

When you see him on our cover, or on the big screen as he reprises his role as Wolverine

this month, you immediately believe Jackman as the iconic Marvel Comics character. That’s because, through countless hours of grueling workouts and strict adherence to a Spartan diet, Jackman has built a truly superheroic physique. It’s a physique that must have saved his producers a lot of money on CGI enhance- ment, and also one that I hope inspires you to get into your own best shape. In these pages you’ll find all the information you need to achieve Jackman-like muscularity and conditioning, from Hugh’s own workout (starting on page 90) to the multitude of train- ing, nutrition, and supplement articles that make up this magazine—and make M&F the premier authority in fitness. So please check out our cover model in what’s sure to be one of the summer’s block- buster hits, The Wolverine. And as you admire his physique while he slices his way through the bad guys, remember—no CGI required!

David J. Pecker

Chairman, President, and Chief Executive Officer of American Media, Inc.

TRIM, SHAVE AND EDGE THE 3-IN-1 TOOL FOR WHATEVER BODY STYLE SHE LIKES.

BILL COMSTOCK

Editor’s Page

START POSITION (LEFT ARM)

FINISH POSITION (RIGHT ARM)

CONCENTRATE!

IF IT’S GOOD ENOUGH FOR ARNOLD

I last month’s Muscle & Fitness there’s

great shot of Arnold doing a concen- tration curl—an exercise he credits with helping to develop his amazing

biceps peak. Although I don’t see many people doing concentration curls in the gym anymore, I’m with Arnold on them—they work. When I was young and doing my best to build a Schwarzeneggerian physique all my own (never quite made it), concentration curls were a staple of my biceps routine; and recently, in an effort to add some variety to my workouts, I reintroduced them. I have to say, they feel as good now as they did 30 years ago, and afford me a mind–muscle link to the biceps like no other exercise I know. Here’s the thing with concentration curls, though: There’s a beginner version and an advanced version. Arnold did the advanced version, and because I worshipped Arnold growing up, that’s the one I launched into at age 13. Let me explain the difference between

n

a

the two, and then detail how to perform the

one I have a feeling you’ll want to try for yourself. For the beginner’s concentration curl, you sit on a bench, lean over at the waist, and press the back of one arm against the corresponding inner thigh before grabbing a dumbbell off the floor and curling it toward your chin. It’s essentially a spider curl, but with your leg acting as a proxy for the bench. It’s very effective for hitting the outer head of the biceps brachii, which is the one that, when well developed, gives the flexed arm a cool peak. There is, however, another way to perform the concentration curl. It’s harder to master, but I consider it an amped-up version of the traditional (beginner) version of concentra- tion curls. It’s the one you see Arnold doing in Pumping Iron, when in voiceover he waxes poetic (and pornographic) about the type of gratification he receives when getting a pump. To perform the Arnold concentration curl,

don’t sit. Rather, crouch over your dumbbell with one hand bracing your knee or a bench and the opposite arm dangling. Pick up the dumbbell with the dangling arm and curl it toward your face without moving your elbow off its plane. As you curl the weight, keep that elbow suspended in space—not moving left, right, up, or down. It isn’t easy to get the form right, but soon you’ll find your own groove, and once you do, you’ll be able to squeeze your biceps at the top as you’ve never squeezed them before. Hold it for a few seconds. You’ll know when you get it right—and when you do, you’ll want to use this exercise in every biceps workout.

More power to you,

Shawn Perine

Editor-in-Chief editor@muscleandfitness.com Twitter: @shawnperine

POWER PLATE

You may have seen a Power Plate at your gym, or maybe somewhere you’ve trained while on vaca- tion. It’s that device you stand on that vibrates you to the bone. Maybe you’ve jumped on it out of curiosity. Or maybe you’ve never tried it simply because you don’t know what it’s for, or whom to ask about how to use it.

I first stepped on a Power Plate at a trade show, and while I initially found the vibration to be therapeutic, it didn’t seem like

anything more than a novelty. Then I joined a gym that had one, and began to think of ways to incorporate this unique piece of equipment into my routine. After some trial and error, I discovered that by using the Power Plate for a minute at the end of my triceps, thigh, and calf workouts, I can drive an extra degree of burn deep into those muscles. If it’s triceps, I’ll finish up my routine with two 30-second sets of bench dips, with my

GOOD VIBE Studies have shown that a vibration plat- form like this one can help build bone density.

hands supported on the ma- chine’s platform. The intense vibrations have my muscles shaking violently at the end of each of the two sets, and my arms feel rubbery. For thighs, I’ll do deep-knee bends on the Power Plate at the end of my routine. And for calves, it’s standing calf raises, each for two sets of 30 seconds at the highest frequency. I’m not going to tell you that the Power Plate needs to be at the heart of every hard- core training routine. But one thing I’ve learned over the years is that you need to take every advan- tage possible in the battle to build muscle—and, in that respect, the Power Plate fits the bill nicely.

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THE LATEST IN TRAINING, NUTRITION, AND SUPPLEMENTS

SUPERBODIES

F rom the very early days of the sport, bodybuilders were inspired by comic books. Bodybuilders, in turn, went on to inspire a generation of comic

book artists. Now, in the era of the comic book movie, the actors who portray super- heroes have inspired gym rats and future bodybuilders around the globe. In honor of this powerful, self-perpetuating circle of motivation, we rank the top 10 fittest actors who’ve played superheroes on the big screen (with a dead heat at two of these spots). The criteria to make this list was simple: The character in question had to be a hero whose original source material was a comic book, and the actor portraying the character had to show an exemplary physique onscreen. To nip some FAQs in the bud before they sprout up: Since Conan the Barbarian’s source material was a novel, Arnold’s portrayal of that character is ineli- gible. Likewise, Arnold’s turn as Mr. Freeze in Batman & Robin is also out, as this list honors heroes, not villains.

CHRIS EVANS, 2011, 2012 (THE AVENGERS) Evans got considerably bigger for this role than when he played the Human Torch in the Fantastic Four films, pumping iron for an hour and 15 minutes every day, and chas- ing that with high-intensity cardio.

CAPTAIN AMERICA

10

9

GREEN LANTERN

RYAN REYNOLDS, 2011 The suit might glow, but the body is real. And after seeing Reynolds as Deadpool in the first Wolverine movie, there’s no doubting that his physique was the product of many long hours in the gym.

32 MUSCLE & FITNESS — 08.13

M&F SALUTES THE TOP 10 FITTEST COMIC HEROES EVER

8

THE PUNISHER

DOLPH LUNDGREN, 1989 THOMAS JANE, 2004 Lundgren has maintained a hulking physique throughout his career. Jane, meanwhile, immersed himself in Navy SEAL training to nail the part of antihero Frank Castle.

SPAWN

7 MICHAEL JAI WHITE, 1997 If White made the physical aspect of playing Spawn look easy, it’s because he’s a lifelong martial arts expert, holding down seven different black belts.

JUDGE

DREDD

SYLVESTER STALLONE, 1995 This isn’t Stallone’s best shape (or film, for that matter), but he’s never been out of shape (1997’s Cop Land notwithstanding), and any comic hero he played would be worthy of inclusion on this list.

6

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BLADE

WESLEY SNIPES, 1998, 2002, 2004 Weight training, Pilates, kickboxing… You name it, Snipes did it—and looked like a fitness model through three of his best movies.

4

BATMAN

CHRISTIAN BALE, 2005, 2008, 2012 The best Batman movies to date also featured the Caped Crusader in his best fighting shape. Bale’s version of the character is the big- gest, most imposing Batman ever.

2

3

THOR

CHRIS HEMS- WORTH, 2011, 2012 (THE AVENGERS) Trainer Duffy Gaver put Hemsworth through an old- school bodybuild- ing routine and diet to achieve the character’s mythical proportions.

SUPERMAN

CHRISTOPHER REEVE, 1978–1987 HENRY CAVILL, 2013 Reeve’s physique might not wow the audiences of today, but there’s no deny- ing he perfected the silver-age look of the character, and his rigorous training is well documented. Cavill’s Superman is a perfect modern-day update—his high-intensity ap- proach with trainer Mark Twight even made him worthy of last month’s cover of M&F.

WOLVERINE

HUGH JACKMAN, 2000—???

More than a decade after his first turn as Wolverine in the original X-Men movie, Hugh Jackman is still going strong. His consistent conditioning over so many films made him a no-brainer for the top spot. To see the exact routine that got him bigger and more shredded than ever for this summer’s The Wolverine, turn to our cover story on page 90.

Think we missed the mark? Hit it spot-on? Let us hear it at: letters@ muscleandfitness.com and at facebook.com/muscleandfitnessmag.

08.13 — MUSCLE & FITNESS

33

DAVID YELLEN; GROOMING BY REBECCA CASCIANO; COURTESY OF GAT

TRAINING

TRAINING

EDGE EXERCISE SPOTLIGHT

DUMBBELL

REVERSE

LUNGE

BUILD A BIGGER SET OF WHEELS WITH A TWIST ON ONE OF THE CLASSICS

BY JOE WUEBBEN

I f you’re looking to develop big, strong legs, you’re going to have to learn to lunge, in all its variations. This par- ticular version, the reverse lunge,

hits the same major muscle groups as other forms—glutes, quads, ham- strings—but it does so while putting less stress on the knee joints. With forward lunges, deceleration must occur as your front foot lands to stop the forward motion; this can put undue strain on the patella tendon. When the motion is in the opposite direction, as with reverse lunges, the patella tendons are no longer taking the brunt of the decelerating force, which means you can focus more on the muscles you’re training than the achy knees that would otherwise come later.

WHERE IT HITS

Glutes, quads, hamstrings

WHEN TO DO IT

Middle to late in your quad workout, after squats

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3–4 sets, 12–15 reps per leg

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The Lunge Zone

Follow these instructions to back your way into a bigger, stronger lower body

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Stand hold- ing a pair of dumbbells at your sides, with your feet together.

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Start with your chest out, head up, and a slight bend in your knees.

DO IT

Step backward with your right leg, land- ing on the ball of the foot, then bend both knees to lower yourself to the floor. (Make sure to step back far enough so your front knee is behind the toes at the bottom of the movement.) When your front thigh is parallel with the floor, ex- tend your knees and hips to stand back up to the start position. Alternate legs with every rep.

34 MUSCLE & FITNESS — 08.13

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PAVEL YTHJALL

TRAINING

EDGE RAW!

KEY TIP

If you can’t do a set of 10 slow-negative pullups, don’t be afraid to kip—using hip thrust and momentum to get up. The slow negative is the focus of this exercise.

NEGATIVEINFLUENCE

SLOW ECCENTRIC PULLUPS WILL PUT YOUR BACK DEVELOPMENT INTO OVERDRIVE

I’ve altered every training vari- able I can think of—exercise selection, rep range, total volume, and frequency—but my back still isn’t growing. Any advice?

— J. WHARTON, ATLANTA, GA

One variable you didn’t mention is exercise tempo. Most guys lift at an even tempo, meaning they take as much time to lower the weight as they do to lift it. By adding time to the eccentric, or negative, portion of an exercise, you hit the target area much harder than you do with even tempo. This creates more damage to the muscle fibers, forcing your body to come back bigger and stronger. In your back workout, apply this concept to the most functional exercise, the pullup. Do a set of pullups where you take at least twice as long (two to three seconds) to lower your body as you do to pull up to the bar. Once that’s easy, extend the negative to four or five seconds. After that, add weight or extend the negative to 10 seconds. Your lats will grow, and you’ll develop an iron grip, too.

The Workout

Incorporate the slow eccentric pullup into the following back routine, or use it as a finisher in a different back workout.

EXERCISE

SETS

REPS

REST

Bentover

Barbell Row

4

8–10

2 min.

Heavy

Dumbbell Row

4

8–10

2 min.

Inverted Row

4

10

1 min.

Seated

Cable Row

4

10

1 min.

Slow Eccentric

Pullup

4

10

2 min.

38 MUSCLE & FITNESS — 08.13

To see this exercise and more, watch our video training series, M&F RAW!, sponsored by ProMera Sports Con-Crēt, at muscleandfitness.com.

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DAVID YELLEN; GROOMING BY REBECCA CASCIANO

TRAININGTRAINING

EDGE INSTANT MUSCLE

SMALLCHANGE,

BIGMUSCLE

BY JIM SMITH, C.S.C.S.

I t’s amazing how the smallest changes can bust a plateau. Adjust your stance or grip, set the bench to

an incline instead of flat, or change implements from a

GRIP AND STANCE

Your body adapts to habit. Widen your grip on barbell curls to target the inner head of your biceps. Narrow your stance on the deadlift to improve leverage, letting you get closer to the bar

without losing the arch

in your lower back.

BARS

A conventional

barbell is the ultimate strength tool, but it does force your wrists into an unnatural posi- tion on presses and curls. Try a Swiss bar or fat bar. A Swiss bar

offers neutral-grip han- dles at multiple widths.

A fat bar forces your

grip to work overtime

in every exercise.

BANDS

On exercises like the

lateral raise and over- head triceps exten- sions, you lose tension on the muscles in the bottom and top posi- tions. Using a band creates constant resistance so your muscles have to fight along the entire range

of motion.

WEIDER PRINCIPLE:

SUPERSETS

40 MUSCLE & FITNESS — 08.13

barbell to a dumbbell, and you’ve suddenly expanded your exercise options widely with only the slightest effort. If your gym is well- equipped, there may be an infi-

WHAT IT IS

A method in which you do two ex- ercises for opposing muscle groups back-to-back without rest. Joe Weider stressed the word opposing to recommend that the two exer- cises in the superset be opposite motions, like a chest press and row, or a leg extension and a leg curl.

nite number of ways to expand your exercise repertoire that you haven’t taken advantage of yet. If it isn’t, you just have to get creative. The following are some variables you can change.

WHAT IT DOES

Training opposing movements allows you to work two distinct muscle groups with less rest. While you’re doing presses, for example, your back muscles rest, and vice versa. You can train the two body parts with the same amount of rest as you’d need in straight sets.

Change

It Up

See the table below for more ideas on how you can make small changes that net big results CONVENTIONAL EXERCISE

1. Bench Press

2. Deadlift

3. Dumbbell Overhead Press

4. Lying Triceps Extension

CHANGE THE ANGLE

1. Wide-grip Bench Press

2. Sumo Deadlift

3. Arnold Press

4. Narrow-grip Triceps Extension

CHANGE THE GRIP

1. Fat-bar Bench Press

2. Trap-bar Deadlift

3. Swiss Bar Overhead Press

4. Neutral-grip Dumbbell Triceps Extension

HOW TO USE IT

Instead of training chest with triceps, pair up chest and back. Pick an equal number of exercises for each body part and pair them up. Every other pairing, switch which body part goes first. Don’t rest between exercises and only two minutes between supersets.

PHOTO BY JAMES & THERESE

TRAINING

EDGE CROSSFIT CORNER

SHOT ON LOCATION AT CROSSFIT DYNAMIX, ASTORIA, NY

ROB ORLANDO

A competitive strongman and CrossFit athlete, Orlando is the owner of Hybrid Athletics in Stamford, CT. hybridathletics.net

BENCHMARK

CROSSFIT’S SPIN ON BENCH PRESSING IS AS SADISTIC AS YOU’D IMAGINE

T he bench press is one of the most

common barometers of physical

strength, yet it remains one of the

most infrequently used exercises

in all of CrossFit. Why? In short, CrossFit is founded on functional movements characterized by their ability to produce power. By performing lifts that require the athletes to move large loads over long distances quickly, CrossFit programming guar- antees that workouts achieve the highest level of intensity. Due to its relatively low power output as compared with a snatch, thruster,

or clean, the bench press is seen less often in CrossFit, but it’s still performed because of its obvious effect on upper-body strength. One CrossFit workout in particular uses only the bench press. The workout is simply 10 heavy singles—not including any warmup reps or sets. Once you get into the working sets, pick your own load and rest as needed be- tween efforts. Remember, each single is meant to be as heavy as possible. You can adjust the weight as needed after each single or you can use the same load for all sets. The workout is designed to build strength and is also used to

test pressing strength over repeated efforts, so there’s an endurance component, too. Another CrossFit workout that uses the bench press is Lynne, a benchmark WOD named after a small but mighty powerlifter who discovered CrossFit in 2003 and is still

a member of the CrossFit headquarters staff.

This workout bearing her name was first post- ed to crossfit.com in April 2005 and consists of five rounds of as many bench-press reps as possible at your own body weight, followed by max reps for pullups. You can rest as needed between movements and rounds; there is no time element to this workout. While Lynne might seem at odds with other

CrossFit tests, it’s deceptively challenging. The workout calls for 10 maximum-rep sets—a Herculean task requiring strength, muscular endurance, and mental toughness. In most workouts, I pick and choose when to hit the gas pedal based on the movements and rep scheme. For Lynne, choice is removed: You’re forced to hit it as hard as you can each time you touch the barbell or pullup bar—meaning

10 encounters with those harsh, grinding reps

on the edge of failure. Lynne herself once said, “I hate me after Round 3.” The pullups can be any style—strict, kipping, or butterfly. Depending on your proficiency with each type of pullup, you may opt to use dif-

ferent techniques, often in the same set, in hopes of getting the best score. You score this workout by recording total reps per round. For example,

10 reps in the bench press plus 12 pullups in one

round would give you a score of 22.

I consider Lynne a great option when I’m

lost for workout ideas. Benching is always fun,

and doing max-effort pullups for five rounds

is no joke. Sometimes it’s about doing things in

your wheelhouse and having fun, and Lynne

a great way to get reps on the bench, work

your upper body hard, and improve your fit- ness level all at the same time.

is

THE WORKOUTS

Note: Don’t even think about doing these in the same day, or the same week, for that matter. Your pecs and triceps are going to need ample recovery time from the high- intensity bench pressing.

42 MUSCLE & FITNESS — 08.13

CROSSFIT BENCH

After warmup, perform 10 heavy singles in the bench press, resting as long as needed between reps. The weight should be as heavy as you can manage for each rep.

LYNNE

5 ROUNDS OF:

Body weight Bench x Failure Pullup x Failure

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JOAQUIN PALTING; GROOMING BY KRISTEN ARNETT

TRAINING

ABOUT NATE

Nate Forster is the owner of Reebok CrossFit 5th Avenue in NYC.

EDGE CROSSFIT PHYSIQUE

THRUSTER

USE THIS CROSSFIT STAPLE TO BLAST YOUR BEACH MUSCLES AND IMPROVE CONDITIONING

BY NATE FORSTER

C rossFit is a great way to make you more functional as an athlete (and in general) and can also get you in the best

shape of your life with its constantly varied, high-intensity workouts. But the one thing people often forget is that CrossFit also gets you plenty ripped.

CrossFit is known for advocating compound movements that incorporate three, four, or even more major muscle groups with a single exercise. Here, we’ll focus on a move CrossFit- ters call the “thruster.” The thruster is essen- tially a full-body move with emphasis placed on the quads, glutes, core, and shoulders. One great feature of the thruster is that you can perform it with many different pieces of equipment— for instance,

THE

FRAN

WOD

21, 15, and 9 reps of thrusters and pullups

START WITH

95-POUND

BARBELL

KEEP IN MIND

You’ll need a solid warmup before you at- tack this WOD, so make sure you’ve got a good sweat before you start.

Three minutes at 95 pounds is the number you should shoot for. If you wind up taking more than 10 minutes, however, don’t be afraid to drop the weight and work your way back up.

Form is key—you don’t want to risk injury by allowing your technique to break down.

kettlebells and dumbbells work just as well as the barbell varia- tion prescribed in the famed Fran benchmark workout. If you don’t have access to a gym, cinder blocks or sandbags can also serve as resistance for thrusters. To perform a thruster cor- rectly—and we’ll focus on the standard barbell thruster here— start with the bar in the front-rack standing position. Doing your best to keep your elbows pointed forward, drop down to a full front squat with your butt back, core tight,

44 MUSCLE & FITNESS — 08.13

and knees out to maintain stability. Squat all the way down until your hip crease breaks 90 degrees. From there, explode up using your quads and glutes. Accelerate as much as possible as you approach the top of your squat to give the bar momentum that you can transfer to your shoulders as you press the barbell overhead to a full locked-out position. That’s one rep. In the context of a WOD, we’ll focus on the aforementioned Fran, which consists of 21, 15, and 9 reps of thrusters and pullups. Start by loading your barbell with 95 pounds, the pre- scribed weight for this WOD, but remember that scaling down or up is always acceptable,

depending on your fitness level. Anything under three minutes is considered a great time, so if you’re doing a Fran with a 95-pound thruster in 10 minutes, you’ll need to decrease the weight to lower your time. You can work back up to 95 pounds once your strength and conditioning improve. Remember, maintaining technique is very important to get the results you’re looking for and to protect yourself from injury. Start practicing the thruster, even if it means using a lighter weight, and not only will your Fran time improve, but your body will also show the results in the form of more shredded legs, shoulders, and abs.

DAVID YELLEN; GROOMING BY REBECCA CASCIANO

TRAINING

TRAINING

EDGE ABS & CORE

FAST

ABS

RACE TO A SIX-PACK WITH THE SPRINTER SITUP

BY SEAN HYSON, C.S.C.S.

I f you’ve paid attention to what the other magazines have written about ab training for the past two decades, you might think that your hip flexors were

the only thing holding you back from having ripped abs. Because most people spend so much time sitting, the hip flexor muscles get short and tight, and they can inhibit the abs from firing by taking over the movement on ab exercises. The solu- tion some trainers offer is to eliminate involvement of the hip flexors as much as possible by trapping the feet or perform- ing shortened ranges of motion. We say that’s crap. The better fix is to stretch your hip flexors and strengthen them along with your abs, which allows for more functional ab training. Strong hip flexors let you run faster, skate harder (if you’re interested in playing ice hockey this winter), and throw more powerful kicks and knee strikes (if you’re a martial artist). The sprinter situp works both the abs and hip flexors.

How to Do It

Lie on your back with arms at your sides and legs extended. Explosively sit up as far as you can while driving your left arm forward and your right knee to your chest. Reverse the motion but try not to let your torso or legs rest on the floor for even a moment. Repeat on the other side. The motion looks somewhat like you’re sprinting.

The instability created by mov- ing each leg and arm alternately forces the core to work hard to bal- ance you, so while the driving of the knees certainly activates the hip flexors, that won’t take away from the stimulus your abs get. (You’re also doing a full situp.) Need more proof? Look at the abs of any cham- pion sprinter. They don’t suck.

QUICK TIP

If you sit at a desk all day for work, make time to get up and walk around regularly. Also, stretch your hip flexors often.

GUNNAR RULE

TAKE

YOUR

MEDICINE

As men, every now and then we have to go to the doctor. Not always our idea of a fun time, but ultimately it’s for the greater good. Some- times the doc puts you through some unfun things to make sure you’re at your best, and I want you to do the same thing once a week in your workout program for the next four weeks to make sure you’re at your gym best and that all of your hard work is paying off. This is what we’ll call your “Cardionoscopy.” Enjoy. Once a week for four weeks perform the following circuit for three rounds:

48 MUSCLE & FITNESS — 08.13

(ROUND 1/ROUND 2/ROUND 3)

REPS/SPEED BY ROUND IN PARENTHESES

Jump Rope (100/125/150 skips) Run on a treadmill for 1 minute (6/6.5/7 mph) Lateral Hop (30/40/50 reps) Mountain Climber (50/60/70 reps) Tuck Jump (10/15/20 reps) Body-weight Squat (20/25/30 reps)

Besides feeling like the beast that you are upon completion, you’ll more than likely break out of any rut that you may have been in—and torch some stubborn body fat in the process.

Gunnar Peterson, C.S.C.S., is America’s most sought-after personal trainer. His client list has included the likes of Hollywood celebs Sylvester Stallone and Bruce Willis and elite athletes Tom Brady, Carmelo Anthony, and Kevin Love.

©2013 ABB PERFORMANCE LLC

A Division of Optimum Nutrition

Built .

Greater Than

KEVIN HORTON

TRAINING

EDGE BODYBUILDER

PRO TIP

Do a chest isolation exercise like flyes or cable crossovers just before dips, and the dips will better target your pecs.

CHAIN DIP

TIP SHEET

Most chains weigh

30–60 pounds. Use one you can get at least

eight full reps with.

If you can get more

than 15 reps, use a heavier chain or add a second one.

Make your final

set a dropset. Get as many reps as you can, shed the chain, then keep going weight-free.

If you’re strong

enough, you can do multiple drops, shed- ding a chain each time you reach failure, be- fore ending with only your body weight.

WARREN’S

CAREER

HIGHS

2011–12

Two-time Arnold

Classic champ

2009

Mr. Olympia,

2nd place

7

Pro shows won

BRANCHCHAINED

CHAINS INTENSIFY BRANCH WARREN’S CHEST WORKOUTS

BY GREG MERRITT

C hains in chest workouts aren’t just for bench-press lockouts. Branch Warren popularized another purpose: weighting down his dips. The Texan had long been known for barbarically hardcore workouts, but once photos of him dipping with three giant chains swallowing his head hit the bodybuilding world, his

take-no-prisoners training style reached legendary status. Since then, people have been dipping with iron around their necks instead of dangling from their waists. A “necklace” has advantages over a belt. First, it’s easier to get on and off. This is a boon during dropsets—you can merely shed a chain and keep dipping without a pause. Second,

a weight draped over your traps makes it easier to lean into reps and target your pecs. In contrast, a weight dangling between your legs pulls you straight down so it’s harder to lean forward—a plus when doing triceps dips, but a minus on chest day. Oh, and knocking out dips the Warren way looks really badass.

50 MUSCLE & FITNESS — 08.13

Warren’s Chest Routine

EXERCISE

SETS

REPS

Incline Barbell Press

3

8–10

Bench Press

3

8–10

Dumbbell Bench Press

3

8–10

Cable Crossover

3

12–15

Chain Dip

3

20–25*

*Dropsets

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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.

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TRAINING

EDGE RATE MY WORKOUT

SHOULDER

SHOCKER

FIX YOUR ROUTINE FOR BETTER RESULTS THAN EVER

BY SEAN HYSON, C.S.C.S.

GET RATED

Want us to review your workout? E-mail it to us at ratemyworkout@ muscleandfitness.com

New Workout

OUR ADVICE: The problem here isn’t so much this workout as the overall workload in your week. You’re training five days per week, back to back, with an average of 20 sets per session. Unless you’ve already qualified for the Mr. Olympia, that much training is going to be tough to recover from. We suggest knocking the volume down by about half—try

52 MUSCLE & FITNESS — 08.13

MAKE ROOM TO GROW

12 sets per workout—and training four days per week. As for your shoulder routine, you’ve picked appropriate exercises and volume, but avoid redundancy. Your front delts get worked by all presses, so the front raise is only adding extra stress you’ll have to recover from. The lateral raise is OK, but a better option is to do it with a cable. This will keep tension on the

Dave’s Old

Workout

Dave D. from Copper Cliff, ON, sent us his program to critique. Below is his shoulder routine. We graded it and provided a revision.

Overhead Press

Sets: 4 Reps: 8–10

Lateral Raise

Sets: 4 Reps: 8–10

Front Raise w/Weight

Sets: 4 Reps: 8–10

Reverse Flye

Sets: 4 Reps: 8–10

muscle even in the down posi- tion (where it normally rests in conventional lateral raises).

EXERCISE

SETS

REPS

Overhead

Press

4

8–10

Cable

Lateral Raise

4

8–10

Reverse Flye

4

8–10

GYM REVIEW

HARBOR

FITNESS

(BROOKLYN,

NY)

Harbor Fitness is “Brooklyn’s gym,” privately owned, with three

24-hour locations around the borough—in Bay Ridge, Park Slope, and Mill Basin, and an express version in Marine Park. Ranked 9.5 (out of 10) in

a survey of Brooklyn’s best health clubs by citysearch .com, each Harbor gym is unique

in layout, design, and club

offerings. For example, at the Park Slope location, the upper level has treadmills, couches, and a smoothie bar—and the downstairs is a no-holds-barred grit center with power racks, speed bags, benches, and a group-fitness area. For those with kids, a child-care center will keep them distracted while you get your work done. The weight room is stocked with your stan- dard racks, cable machines, and barbells, but you’ll also find Smith machines, preacher benches, and a wandering trap bar. But the most unique feature of Harbor might be its staff. “We pride ourselves on our customer service,” says Lisa Lekacos, gen- eral manager of the Bay Ridge gym. “Our mission statement is that we are the best part of our member’s day, every day. Living that daily is what sepa- rates us from everybody else.” Employees manually check in the members and learn their first names. Included in your member- ship are two free 60-minute personal training sessions and, of course, a free protein shake on your birthday. You definitely can’t complain about that.

The Harbor Fitness mis- sion: “We are the best part of our member’s day, every day.”

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PATRIK GIARDINO; COURTESY OF MANUFACTURERS (3)

TRAINING

EDGE OVER 40

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54 MUSCLE & FITNESS — 08.13

WORK IN PROGRESS

DON’T GET COMPLACENT— GET AFTER IT

BY SAM DEHORITY

R on Mathews was a weakling. He hit the weight room in high school to bulk up, and the initial results were dis- concerting. “I couldn’t do a pullup, I couldn’t do a dip—I couldn’t bench-press the bar,” he says, now at a lean and

muscular 230 pounds. “But I was a very good athlete.” He headed to the University of Utah to play wide receiver and arrived on campus at 6'2", 165 pounds. His strength coach made no bones about what had to be done. “[He said], ‘Ron, you’re going to come to the gym

and you’re going to stay here until I tell you to leave,’ ” Mathews recalls. That dedication to training didn’t end with his college ca- reer. “I couldn’t afford a gym membership, so I got a job in a gym,” he says. “Since then, I’ve never not worked at a gym.” He attributes his persistence to the challenges he faced as a teenager, and that he still faces today: He struggles to put on weight. He didn’t crack 200 pounds until his mid-30s, and, at his peak, he was downing 7,000 calories a

WORKOUT

A) Warmup and

dynamic mobility

B)

Pullup, 10 reps

Body-weight Bench Press,

10 reps

Go down ladder—9 each, 8 each, until you reach zero. Perform as quickly as possible with proper form.

C)

Cable Chest Flye, 12 reps

Pushup, 12 reps

Low-pulley Cable Row, 10 reps

I perform these

three movements as a giant set with no rest until I’ve completed a set of each. Repeat four times.

D)

Bar Dip or Ring Dip, 10 reps

One-arm Dumbbell Row,

10 reps (each arm)

I perform these

movements as a superset with no rest until the end of both exercises four times through.

E) Abs

day. “To this day I carry a cooler of food with me everywhere I go,” he says. Every pound was hard-earned, and he liked

seeing the fruits of his labor.

At age 43, he’s one of the top

2,000 CrossFit competitors in the world, and a top 20 competitor in his age group. He also trains some of Hollywood’s biggest: Joe Manganiello and Hugh Jackman are just two stars who have worked with Mathews recently. Despite all he’s accomplished, Mathews is still striving to get better, and he tells anyone who asks the same thing: Being

in shape can never be a negative. “It’s

icing,” he says.

MATHEWS’ WORKOUT

TIPS FOR THE 40-PLUS

STAY BALANCED Be aware of what you like to do the most,

FORM OVER FUNCTION At one point in my late 20s I had to start over at zero

and realize that

and focus on form.

it probably isn’t what you need

That’s when I really started to

to do. Spend some time mak-

see gains that I could measure

ing sure your

body is even and balanced.

going forward.

ADJUST AS YOU GROW I’ve gone back to more basic barbell lifting. I used to do a lot more isola-

tion, and now I don’t do stuff like that at all.

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TRAINING

TRAINING

EDGE TEEN TRAINING

Your Program

MORE INFO

Gentilcore designed this program to address the needs of a teenage lifter. Follow this routine, eat big (and right), and watch the muscle pile on.

DAY 1*

A1. Deadlift Variation (Trap [hex] Bar, Sumo, or Conventional) 5x5

A2. Flat Bench Dumbbell Press 4x8

B1. Seated Cable Row

3x10

B2. Dumbbell Goblet Reverse Lunge

3x8/Leg

C1. Pallof Press

3x10/Side

C2. Face Pull 3x12

D. Arm Work** (e.g., biceps curls, triceps

pressdowns)

5–10 minutes

**Choose one biceps exercise (10 reps) and one triceps exercise (10 reps) and perform them back to back with as little rest as possible for 5–10 minutes.

DAY 2*

A1. Bench Press Variation (Flat Bench, Incline Bench, or Decline Bench) 5x5

A2. One-arm Dumb- bell Row 4x8/Arm

B1. Dumbbell Bulgarian Split Squat

3x8/Leg

B2. Ab Rollout

3x8–10

C1. Pull-Through 3x10

C2. Half-kneeling Cable Lift 3x10/Side

D. Calf Work* 5–10 minutes

DAY 3*

A1. Squat Variation (Back Squat, Front Squat, or Box Squat) 4x5

A2. Chinup 4x5 (weighted if necessary)

B1. Pushup Varia- tion (Band-resisted, Feet Elevated, or Chains) 3x10

B2. Chest-supported

Row 3x12

C1. Dumbbell Lateral Lunge 3x8/Leg

C2. Reverse Crunch

3x10

D. Shoulder Work* 5–10 minutes

*Alternate sets of paired exercises (e.g., A1 and A2)

For more shoulder and calf information, go to muscleandfitness.com

56 MUSCLE & FITNESS — 08.13

Tony Gentilcore has been training young athletes at Cressey Performance since 2007. You can read more of his fitness advice at tonygentilcore.com.

CLEAN

YOUR

PLATE

YOU’RE ONLY AS BIG AS YOU EAT

BY SAM DEHORITY

W hile those newbie gains are

is hard to build. It requires

mental strength and

easy to come by, serious muscle

dedication, both in the weight room and in the kitchen. If you’re a teenager, you’re probably spending the majority of your days in class, studying, or playing sports. It doesn’t

leave much time to sit down and shovel food into your mouth. Tony Gentilcore, co-owner of Cressey Performance in Hudson, MA, has a few tips on how you can make the most of your limited time.

1. THE MIRROR LIES

A lot of teenagers have lean physiques, but

eat like crap. “Just because you have a six-pack doesn’t mean you’re healthy,”

Gentilcore says. Start every day off right.

“It takes two minutes to make a bowl of

oatmeal, it takes five minutes to make some scrambled eggs.” That means it’s just as easy to eat healthy as it is to toss a couple Pop-Tarts in the toaster.

2. FIT YOUR DIET TO YOUR LIFE

Here’s the truth: You’re not going to be able to eat what you want all the time. You need to get the best foods you can, when you can. “Pack nuts, beef jerky, or a ba- gel with peanut butter—something you can stash in your locker,” Gentilcore says. “De- pending on school policy, maybe you eat in class. Anything quick you can get between classes is going to be advantageous.”

3. SUPPLEMENT

If you’re new to the iron game, all the supple-

ment options can be overwhelming. To keep

it simple, Gentilcore suggests these three:

protein powder, a vitamin D supplement,

and a fish oil supplement. “A protein shake

is an easy way to get some calories and

protein in your body,” he says. “Fish oil has a plethora of benefits, from reducing inflam- mation to controlling heart disease and insu- lin levels.” And vitamin D will help with muscle growth and proper hormone levels.

COURTESY OF WORLD GYM

TRAINING

EDGE PHYSIQUE

MATT

MENDRUN

THIS NPC PHYSIQUE COMPETITOR AND WORLD GYM TRAINER SHARES HIS UNIQUE TIPS FOR STAYING BIG AND LEAN YEAR-ROUND

“I’m old-school when it comes to training frequency.

I train 60–90 minutes six days a week and

split everything down: Monday is legs— quad focused, Tuesday is chest, Wednes- day is back, Thursday is legs again— hamstring focused, Friday is shoulders, and Saturday is arms. Sunday is my only rest day. Pre-contest, I’ll add a second ses- sion of cardio three or four days a week.”

“Consume all your carbs be- fore and after workouts. This is

the only time of day when your body truly needs that extra energy. Don’t eat any carbs right before you go to bed. This will allow your body to turn to your fat stores for energy during the night. Having a little bit of fat before you go to bed will further encourage fat burning.”

“Don’t bulk up and then try

to cut down. Yo-yo dieting is not

healthy. Follow a strict dietary plan. I follow the 45–35–20 plan, which means my daily intake consists of 45% protein, 35% carbohydrates, and 20% fat. I did no-carb diets for a while, and while I lost fat, I also lost muscle and felt weaker in the gym. This lets you have some carbs, but not so much that you risk adding fat.”

“The biggest mistake people make is thinking they eat

We have a natural tendency to

highlight our own positive behaviors, and this is especially true when new clients tell

trainers about their diets. They’ll say, “Well,

I eat a lot of grilled chicken and fish.” But

they don’t know how much they’re eating, and it’s rarely balanced. Then when they gain weight, they’re extremely frustrated.”

healthy.

58 MUSCLE & FITNESS — 08.13

MENDRUN

BY THE

NUMBERS

Age: 28

Height: 5'10"

Weight: 200 lbs (contest), 220 (off-season)

Residence: Los

Angeles, CA

Website info:

Facebook.com/

mendrun; Twitter:

@Mendrun_LA

“You need to eat fat to burn fat. I consume a very

minimal amount of fat through animal sources—when I eat beef, it’s 96% lean—because most of it should be unsaturated. I take fish oil with breakfast, macadamia nut oil with smaller meals throughout the day, and a couple of tablespoons of almond butter is one of my favorite bedtime snacks. Olive oil is good. Coconut oil is good. But macadamia nut oil is slower digesting, which will protect your muscles better, plus it just plain tastes better than most other oils.”

ROB TRINGALI

TRAINING

EDGE STRENGTH

KROC ROWS

YOU’RE STRONGER THAN YOU REALIZE. GO GRAB THE BIGGEST DUMBBELLS IN YOUR GYM AND FIND OUT NOW.

BY MATT KROCZALESKI

I f you’re not doing dumbbell rows with the heaviest weight in the gym, you’re missing out on everything this exercise has to offer. Failure to row

with the heaviest possible weight both im- pedes your back development and limits how much you can bench. None of these outcomes is acceptable. I don’t care if the dumbbell rack in your gym goes up to 220—you’re capable even if you don’t know it yet. You’ll never find a heavy bencher who doesn’t have huge lats. This is no accident. Contrary to what most amateurs believe, low- ering the bar on the bench press is not only an eccentric movement. When you lower the bar, you should actually “pull” it to your chest, engaging your lats the whole way. This controls the descent and prepares the lats to flare at the bottom of the movement, which then propels the bar off the chest at the movement’s start. Sadly, most guys consider dumbbell rows a throwaway exercise. You’ll rarely see dumbbell

60 MUSCLE & FITNESS — 08.13

rows in excess of 90–100 pounds in a com- mercial gym. This isn’t a physiological limiting factor—it’s a psychological one. Dumbbells heavier than 100 pounds simply sit outside most guys’ comfort zones. When I trained in a gym where the dumbbells went up to only 150, I took rows out of my routine because they were too easy—then immediately noticed that my bench was suffering. I reversed course, adding rows back in by custom-building handles of my own that would allow me to go as heavy as I wanted. “Kroc Rows” became

Kroc’s Back Workout

It’s time to train like the big boys

EXERCISE

SETS

REPS

Deadlift

(Warmup)

3

10, 8, 6

Deadlift

3

3

Dumbbell Row

(Warmup)

2

10

Kroc Row

1

Failure

 

(each side)

Chinup

As many as necessary

100 total

T-bar Row

3

10

Heavy Shrug

3

10

my calling card. Every time I went to the gym to row, I had one goal: to use a heavier weight than I had the previous workout, for as many reps as I possibly could. My personal record is a set of 13 on each arm with 310 pounds.

COMING SOON

Go to mattkroc.com to buy your own Kroc Row handles and rethink your rowing— and benching— potential.

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Copyright USPlabs, LLC. 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. Information in this ad should not be used as an indication or prediction of your individual results. These individuals are some of our most successful customers & followed a dedicated training & nutrition program and may have used other dietary supplements in addition to those illustrated. Your results may be better or worse depending upon the amount of effort you put into it, which includes eating & exercising properly. You should consult your healthcare practitioner before beginning any such plan. All examples are for illustration purposes only. USPlabs is not affiliated with, and its products are not endorsed by, the United States Pharmacopeia, Rockville, MD. *See www.usplabsdirect.com for additional information. ** Refers to potential creatine and/or sugar bloat.

TMTM

ISTOCKPHOTO (2)

ASPARAGUS

A great source of several B vitamins, asparagus includes a type of soluble fiber that works as a prebiotic, which stimulates the growth of healthy stomach bacteria.

EDGE BEAST MODE

BARE

NECESSITIES

NO MATTER YOUR GOAL— GETTING LEAN OR HEALTHY— YOU NEED THESE FOODS ON YOUR GROCERY LIST

BY MIKE O’HEARN

you’re not missing any key nutrients

EGGS

grams of protein

OATMEAL

is

to take one of these.

You can eat them

per six ounces with

BANANAS

whole with confi-

no fat at all. A great

FISH OIL

As far as I’m con-

dence, as most of the popular cholesterol concerns regarding eggs are overblown. Most importantly, you’ll get six to seven grams of

way to sweeten it up— and add even more protein—is to mix in a scoop of whey protein powder so it tastes just like pudding.

Fish oil has been shown to improve virtually every aspect of cardiac health from blood pressure to risk of heart failure. Its anti-inflammatory properties make it

cerned, this is the best recovery food you can eat post-workout. Not to mention, each large banana contains over 400 milligrams of potassium and 4 grams of fiber.

protein in every large egg. Another reason

This is the ultimate

key for joint health.

to

eat the yolk: It con-

bodybuilding carb,

FISH

tains nine essential

a delicious, slow-

GARLIC/

Tilapia, cod, and

amino acids.

digesting breakfast

LEMON

salmon are all great

that’ll give you a

PEPPER

choices for a low-fat,

ALMONDS

ton of energy for

SEASONING

high-protein whole

A

small handful

a tough training

Garlic is a potent

food, though I per-

always satisfies my hunger. Also, studies have shown that eat- ing 1.5 ounces of most nuts can reduce LDL (bad) cholesterol and lower your risk of

session. You can’t go wrong with either steel-cut or rolled oats. Try mixing dry rolled oats with cinna- mon for a surprisingly tasty snack.

antioxidant shown to help prevent heart attack and stroke. Use garlic or lemon pepper to spice any- thing up. Canadian researchers showed

sonally prefer tilapia because it’s so hard to screw up. Hit it with the lemon pepper and stick it in the oven at 375° for 30 minutes. Done.

heart disease.

that lemon pepper

MULTIVITAMIN

contains antioxidants,

BROCCOLI

GREEK

As insurance policies

too. This or any other

Another “free” food

YOGURT

go, it doesn’t get

no-carb seasoning can

loaded with fiber,

Nonfat Greek yogurt

easier or cheaper than

make fish and chicken

broccoli contains a

is

relatively low in

taking a multi. You

a

lot more interesting.

compound called

calories, and those calories go a long

might eat a perfectly balanced diet, but the

CHICKEN

sulforaphane, which blocks enzymes that

way: You get 15–20

only way to be certain

BREAST

cause joint decay.

CUCUMBER

I consider cucumber a “free” food, meaning it’s pretty much impossible to eat too much of it. Cucumber has a high water content, and goes with anything, making it an ideal stomach filler. But it’s also loaded with antioxidants, and helps clear chemical toxins from the body.

It’s the most widely consumed bodybuild- ing staple—high in protein, very low in fat, with a million ways to prepare it. But chicken breast also increases carno- sine concentration, which improves exercise performance.

62 MUSCLE & FITNESS — 08.13

FOR MORE

Get Mike’s Advance Power Bodybuilding DVD at mikeohearn.com

LEAN BEEF

If you keep it lean, there’s no reason to be scared of red meat. It’s one of the best sources of iron and zinc, plus the saturated fat acts as a precursor to testoster- one production.

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MAYBE

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DIDYOU KNOW?

If you’re shucking these yourself, be sure to slice under the flesh of the oyster to remove it from the shell. Otherwise, it won’t slide out when you toss it back.

OYSTERS

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NUTRITION INFO

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CALORIES

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FAT

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CARBS

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AN EDGE IN THE GYM WITH ONE OF THE WORLD’S MOST POLARIZING FOODS

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CALORIES

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